CrossFit Ames

THE CF GAMES COUPLET...

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

The 2009 CF Games couplet:

3 rounds for time:
30 Wall ball shots (20#/14#) to 10ft target
30 Hang Squat snatches (75#/45#)

Post time to comments.

2009 CrossFit Games: Women's Competition - video [wmv] [mov]

HAPPY BIRTHDAY BROOKE!!!

Addie took her frustrations out on "Barbara" and found out that the WOD is just as much of a b*tch as the other one! haha!  


 
And other than an episode of sneaking out the door and running away and a little licking of sweaty faces, Charlie passed his gym-dog tryout on Saturday and might be hanging out at the box with us every once in a while :) 

REST DAY!

SUNDAY - CLOSED - REST DAY!

Now that the weather's getting colder and it's getting dark earlier I am no longer going to be organizing Sunday afternoon runs. You can still do them on your own though! Go to www.crossfitendurance.com for interval ideas or just go out for a tempo run.

Due to the great turnout on Sundays I have decided we will MOST LIKELY (not a guarantee) add a Sunday afternoon WOD time starting in January! Post to comments if this is of interest to you!

It was great to have Dan and JD out at the box to tackle "Linda"! We've missed you two!!!

Joey hit it rx'd with great form on his squat cleans and finished her off with a sub-30 time!...

And Reagan set his sites on sub-24 and crushed it with a 22:56 rx'd time!
 

Then within 2 seconds of crashing to the floor he started cheering Joey to the finish...
 

Nice job on "Linda" guys!

PICK YOUR POISON...

SATURDAYS WOD TIME: 9:30am (Leigh Ann)

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

OR

"Thirty Hurts"

30 Bear complexes for time (95#/65#)

Everytime you put the bar down you must do 30 AbMat situps.

Post time and number of situps to comments.

The Bear Complex is a sequence of: Power clean, Front Squat, Push press, Back Squat, Push Press 

Depending on how many want to do "Linda" we may have to run multiple heats! Barbell priority/first heat option will go to those doing "Thirty Hurts".

VIDEOS COURTESY OF WWW.CROSSFIT.COM:
Bear Complex WOD...[wmv][mov]
Linda, done by Gillian ...[wmv][mov]
Linda (Nicole)...[wmv][mov]

Annee getting out of her comfort zone with overhead weighted walking lunges and modified rope climb...

BLACK FRIDAY...

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

Get up early to shop and then come to the box for a WOD!

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 AbMat Sit-ups
15 Back extensions

Post rounds completed to comments.

Addie, Nicholas and Amy finding their intensity...


  

HAPPY TURKEY DAY!

HAVE A HAPPY THANKSGIVING DAY! THERE ARE NO CLASSES AT THE BOX TODAY, BUT IF YOU WANT TO GET IN A PRE-STUFF-YOUR-FACE WOD ON YOUR OWN, HERE IT IS...

10-9-8-7-6-5-4-3-2-1 rep rounds for time:

Burpees
Situps
Pushups
Squats

Post time to comments.

Fridays classes are on as normal at 5:45am and 9:30am!

Oz is healthy and feeling like his old self again, setting a fast pace for the early morning hopper WOD, finishing in a great time and then saying he wanted to do more...


 

And Brett came for both the early morning hopper and the evening hopper to get in a 2-a-day bonus WOD...
 

These guys are on fire and just can't get enough of the Kool-Aid!

THE HOPPER...

WEDNESDAYS WOD TIMES:
5:45am (Leigh Ann), 9:30am (Leigh Ann) and 5:30pm (Leigh Ann)

Remember NO CLASSES on Turkey Day! I will post an at home equipment free WOD though. And then classes will resume as normal on Friday!!!

HOPPER WOD!

Each member will draw an exercise and reps out of the hat and we'll come up with a WOD on the spot! This is what we train for... the unknowns and the unknowable... and you never know what's going to come out of the hat! Be prepared for anything!

Each class time will draw a different WOD so it will be fun to see how things vary throughout the day!

Brad...
 

Tina...
 

Nicholas...
 
 
  
   

SHOULER PRESS, PUSH PRESS, PUSH JERK...

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

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

THE BOX IS CLOSED ON THANKSGIVING DAY... NO CLASSES! I WILL POST AN AT HOME EQUIPMENT FREE WOD. THERE IS OTHERWISE NO CHANGE TO THE SCHEDULE THIS WEEK WITH BOTH CLASSES ON FOR FRIDAY!

Kelly's little cutie-patootie, Nora...
 

BURPEES AND BACK SQUATS...

MONDAYS WOD TIMES:
5:45am (Joey), 9:30am (Joey) and 5:30pm (Tim)

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

Successful people replace the words wish, should and try with "I will"

  

REST OR RUN...

SUNDAY - CLOSED - REST DAY!

OR

MEET AT THE AMES HIGH TRACK AT 4PM FOR AN INTERVAL WOD COURTESY OF WWW.CROSSFITENDURANCE.COM:

Run: 10 x 100m all out sprints with 90 sec recoveries... no penalties!

*Bring your own stopwatch as I will NOT be there today. 100m is 1/4 lap.

CONGRATS to Reagan and Mindy who braved the cold and finished the Living History Farms race yesterday! If you've never done this race, put it on your "to-do" list... it's 7miles of true cross country, in the trails, across streams, over hay bails and gates... lots of muddy fun :) LOVE THE COSTUMES!!!

NOBODY EVER DROWNED IN THEIR OWN SWEAT...

SATURDAYS WOD TIME: 9:30am (Joey)

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

*Sub 250 jump rope single unders OR 2 minutes on the bike for the 400's if you choose to not run outside!

Handstand Push-up Variations...[wmv]
Weighted Pullup Variations...[wmv][mov]

Nicholas on the deadlift... and props to Rian for the awesome photography skillz...
 

Joey getting focused and going big...
 

Josh loading it up and getting set to pull...

Leigh Ann hitting a PR...