CrossFit Ames

HAPPY HALLOWEEN!

SATURDAYS TRAINING TIME: 9:30am (Leigh Ann)
*AT OUR NEW BOX 1321 XB PLACE!!!
**WEAR A COSTUME IF YOU'D LIKE!
***IF YOU CAN STICK AROUND AFTER THE WOD OR COME BACK AFTER A SHOWER TO HELP WITH THE PULLUP STRUCTURE AND OTHER PROJECTS THAT WOULD BE GREAT!

Zombieland WOD
(Adapted from CrossFit Athens)

For time:
- Run from zombies ======== 800 m run
- Pick up zombie's dead body ======== 50 Deadlifts (200#/135#)
- Swing your zombie ======== 50 Kettlebell swings (1.5pd/1pd)
- Jump and stomp on your zombie ======== 50 Box Jumps (24"/20")
- Throw zombies head ======== 50 Wall Ball Shots (20#/14#)
- Carry your buddy to safety ======== 50 overhead walking lunges with bumper plate (45#/25#)
- CRAP!!! More zombies!!!  ======== 800 m run

Post time to comments.

*I am anticipating high attendance today at the new box! We will likely we doing a stagger/wave start and doing 2 or 3 groups 5 minutes apart... just an FYI :) 

Everyone working together to finish off the Deck of Cards WOD... 

An impromptu game of dodgeball...
 

Goofing around...
 

And getting the new box put together...
 
  
 
  
THE CROSSFIT AMES CREW IS AWESOME!!!!
 

FAREWELL TO THE BARN!

FRIDAYS TRAINING TIMES:
5:45am (Rian) and 9:30am (Rian)
Come on over to the new box at 6:00pm or after tonight to work on some projects or just hang out!!! And if you want to help out tomorrow after the WOD we'll be having a workday tomorrow too :)

Today is our final WOD at the barn! I thought we'd finish it off with a fun one...

"Deck of Cards"

Pair up in teams of 2 or 3. Each team will have a deck of cards randomly shuffled. The number on the card will be the number of repetitions you will be doing. The suit of the card will be the type of exercise. Everyone on your team must finish the exercise before moving on to the next.

Hearts = Push Ups
Diamonds = Sit Ups
Spades = Squats
Clubs = Burpees

*Jokers = Pick 1 team member to complete 20 pullups (must be a different person for each Joker)
*Face cards will be a sprint across the gym and back, 1x for Jacks, 2x for Queens and 3x for Kings.

First team to finish wins and earns bragging rights!! Post team name and time to comments.

SATURDAYS WOD IS 9:30AM AT THE NEW LOCATION: 1321 XB PLACE!!! COME IN COSTUME IF YOU'D LIKE!!! BE PREPARED FOR A FUN HALLOWEEN-THEMED WOD!

As happy as I am to be moving to the new location I am just as sad to be leaving the barn. This is where it all began and this is what it is all about... a garage to train in, nothing fancy, just a big open room with some weights to push and pull and a place to run and jump. I cannot thank Dan and Kris Schmidt enough for opening their doors to a stranger and letting us take over their garage. It has allowed us to get this CrossFit Ames program going strong and I will forever remember their generosity!

Rian getting his WODS in after coaching. It's not easy to coach a class, watch everybody suffer through the WOD and then get yourself mentally prepared to do it on your own, but Rian's been toughing it out on his own, racing the clock and pushing himself to a strong finish.
 
 

Tim playing with the slosh pipe...
 

annie...

Thursdays training times: 5:45am and 5:30pm at the BARN! we will be doing Annie 50-40-30-20-10 double unders and situps. Sorry for the horrible post but internet is down and im doing this off of my phone.

NATE...

WEDNESDAYS TRAINING TIMES:
5:45am (Rian), 9:30am (Leigh Ann), 5:30pm (Tim)

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

** Sub 4:1 pullups and dips for every muscle up

Nate (Eva T.)...[wmv][mov]

Addie hitting a PR at 161#!!!
 

Nicholas deadlifting with some intensity!!!
 

Darin and Dan both pulling 2x bodyweight PR's which is an AWESOME accomplishment!!! 

 

I have the keys and garage door opener for OUR NEW BOX!!!!!!! If anyone wants to help out tonight by cleaning up the new place a little and helping move some equipment over, please meet at the barn at 5pm OR at the new place (1321 XB Place off of West Lincoln Way) after that. I will let you all know when our official first WOD at the new place will be after I see how much we get done today!!!

 
 

MICHAEL...

TUESDAYS TRAINING TIMES:
5:45am (Leigh Ann) and 5:30pm (Tim)

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

DRESS WARM!

I am excited to announce that we are officially going to move to a new location soon!!! I will e-mail out details on dates, etc as soon as I know them :) Thank you all so much for your support and excitement regarding this decision! I LOVE MY CROSSFIT FAMILY!

Welcome Erin! Erin will be joining us primarily in the early morning session so please help me in welcoming her to CrossFit Ames when you see her!

Nick rockin out the double unders...
 

HEAVY DEADLIFTS...

MONDAYS WOD TIMES:
5:45am (Rian), 9:30am (Leigh Ann), 5:30pm (Tim)

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Videos courtesy of www.crossfit.com:
Deadlift Intro Lecture Clip...[wmv][mov]
Deadlift Setup, Mark Rippetoe ...[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe...[wmv][mov]
Deadlift Starting Position Intro, Mark Rippetoe...[wmv][mov]

Don't forget to turn in your zone challenge tracking sheets today!

Happy almost 1 year CrossFit anniversary Heath! This guy just can't get enough of the pain! Here's a great post he put on the comments section after he went out to the barn solo on Saturday afternoon for some self-induced torture...

Worse than "Fran". More like, WORSE THAN "FRAN"! I did it 10-24-09. 9:33 rx. I agree with Tim, Believe it or not, it wasn't the thrusters that gave me probs today. But you just have to say, I am going in and I am going to get this done and I will not quit. End of sentance. You don't have to be a killer but you do need the "killer" mentality. Unfortunatly it is a dangerous world. Yes even in Ames, Iowa. I just started locking my doors this last couple months. You can be scared, there is nothing wrong with that. You just look fear in the face and say " Not today, today, I own you." Fear doesn't make you a coward. Being to scared to give it your all does. Doesn't matter your time. It matters that you do it or you find a way to get it done.

No matter how badly he's hurting or how bad the WOD sucks, this guy sticks it out, finishes every last rep and fights hard til the end. Kind of like Ralph Macchio in the Karate Kid?!~ haha!

 

The Sunday night running club has been lots of fun! We'll keep it up until the weather really sucks. I don't know what was more fun-- running 60 minutes through the trails or taking pics afterwards (sorry you missed out on the pics Kelly!)...

 

REST OR RUN...

SUNDAY - CLOSED - REST DAY

OR

Meet at McFarland Park at 5pm for a trail run!!! 30 minutes, 45 minutes or 60 minutes (your choice!) covering as much distance as possible. It'll be gorgeous out there... don't miss out!

To get to McFarland Park go as far North on Dayton as you can. When you hit the "T" turn right and the parking lot for McFarland Park will be on your left.

Annee, Josh and Amy flying through situps...

Jack entertaining himself with cone drills...

Josh and Laura on heavy thrusters...

KP feeling the pain of coming back after a month off.... we're so glad you're back on track and hitting it hard!

SATURDAYS TRAINING TIME:
9:30am (Joey)

Thanks CrossFit IOWA for coming up with this one!

10-8-6-4-2 rep rounds for time:

Deadlifts (315#/195#)
2-for-1 Wall ball shots (20#/14#)

Post time to comments.

Josh was just killin it on max pullups going from 20 on the green band to 15 on the blue band to finally finishing up with 5 on the mini band! Great progress Josh! 

And Marcus has been killing it too and seeing the hard work paying off! Here's a great testimonial he put on the comments section the other day for anyone who didn't see it already....

Today was a big day for me. This was the day when I felt the results of my two months training with Crossfit. I came in the program being able to do no Kipping pull ups and quitting after two rounds of a five round WOD. Today I managed 11 Kipping pull ups in twenty seconds and, though I'm sure I came in dead last, was even able to stick with the varsity squad. I can see and feel the payoff of this rigorous program, and I know my improvements will come in handy during my fast-approaching wrestling season. I only wish I started sooner.

WHAT'S WORSE THAN FRAN???

FRIDAYS WOD TIMES:
5:45am (Rian) and 9:30am (Leigh Ann)

For time:

10-8-6-4-2 Thrusters (135#/85#)
50-40-30-20-10 Double Unders

Post time to comments.
Sub 3:1 single unders for double unders.

WOD DEMO: Dutch vs. Speal ...[wmv][mov]

If anyone's dying to do "Tommy V" as posted on the mainsite, feel free! With only 1 rope it's a hard one to run in a group format, but if anyone wants to try it rx'd ... go for it!

Don't forget about "Tim's moving day" bonus WOD tonight!!!! Come help Tim move some furniture and grill out/hang out afterwards! Check e-mail for details!!!

Today's WOD was Kelly's first CrossFit workout ever almost a full year ago. She has continued to tackle each WOD with determination and mental toughness! In less than 1 years time she has gone from doing pullups with the black band when she started to yesterday doing a 15# weighted pullup!!!! Happy almost 1 year CrossFit anniversary Kelly!!!

 

David's handstand tricks...

 

REAL PEOPLE... UNREAL RESULTS...

THURSDAYS TRAINING TIMES:
5:45am (Leigh Ann) and 5:30pm (Nick)

Weighted pull-ups 1-1-1-1-1-1-1 reps
(If you're not ready for weighted pullups you will do 3x max reps with a band)

Post loads and body weight to comments.

AND

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Post time to comments.

HUGE PR's and super high scores across the board on the Filthy Fifty and Tabata Something Else this week! I'm so proud of you all and your dedication and commitment to training! 

Oz getting knees to elbows...

Brad and Brandon getting up...
 

Joey and Morgan swinging away...
 

Chris with a powerful jump...