CrossFit IOWA

Monday 100531

Happy Memorial Day!!

See you 5:30pm! Last Chance for Painstorm!

 

THANK YOU TO ALL OF THOSE WHO HAVE SACRIFIED FOR OUR FREEDOM.

Photo by Alan Crosthwaite

 CrossFit Epic will be hosting Jianping Ma (Olympian and Olympic Coach) on Saturday June 5th from 1-3pm for an Olympic Lifting Seminar.  This clinic will focus mainly on the snatch.  This seminar fee is $20.  Sign up on www.crossfitepic.com.  We will carpool immediately after 9am class. The seminar is from 1-3 with a BBBQ/potluck to follow.

 

 

Sunday 100530

NO CLASSES TODAY!!  Have a blessed day! See you tomorrow evening!

Monday's schedule:  5:30pm ONLY!!  Last chance to make up any missed Painstorm WODs!!!

Brenda always always goes heavy...

 CrossFit Epic will be hosting Jianping Ma on Saturday June 5th from 1-3pm for an Olympic Lifting Seminar.  This clinic will focus mainly on the snatch.  This seminar fee is $20.  Sign up at www.crossfitepic.com.  We will be leaving immediately after 9am if you would like to carpool. Seminar is from 1-3 with a BBQ/potluck to follow.

Saturday 100529

LAST DAY OF PAINSTORM!! DAY #5!!!

12 Days of CrossFit (CF Seattle)

100 M Run (outside)

2 Bear Crawls (50 M down and 50 M back)

3 HSPU (or static handstand)

4 Clean & Jerks (135/95#)

5 Dive Bomber Push ups

6 Knees to Elbows

7 Kettle bell Swings (2/1.5)

8 Wall Balls (20/16#)

9 Ring Dips

10 Thrusters (135/95#)

11 Pull ups (C2B)

12 Rocking Pistols (1 or 2 legged)

This will be performed just like the song "12 Days of Christmas". Scaling allowed and encouraged if needed.

Post time to comments.

NO Time limit!! Go until completion!! This is the LAST ONE!!!

**If you did not post for "Murph" you may have an extra warm up waiting for you!  Get your post on..soon!

Rain is irrelevant...

See you all tonight at Saints (7:30pm) for a night of celebration!! You survived Painstorm!

CrossFit Epic will be hosting Jianping Ma (Olympian and Olympic Coach) on Saturday June 5th from 1-3pm for an Olympic Lifting Seminar.  This clinic will focus mainly on the snatch.  This seminar fee is $20.  Sign up at www.crossfitepic.com.  We will carpool for those interested leaving immediately after 9am class. Seminar is from 1-3 with a BBQ/potluck to follow. 
 

Friday 100528

PAINSTORM DAY #4...Get your vest on.

For time:

"Murph"

1 Mile Run

100 Pull ups

200 Push ups

300 Squats

1 Mile Run

*You may partition reps (ex. 20 Rounds of "Cindy") to complete WOD in a 45 time cap.

Post time to comments.

Memorial Day weekend schedule

Class will be held on Saturday at the usual time (9:00am).  There will be no class on Sunday and Monday’s 5:30am/11:00am classes are canceled as well.  But wait, what about 5:30pm class on Monday you ask?  Oh, that’s going to happen.  It’s going to be your last chance to make up one of the Painstorm WODs and work off those Memorial Day weekend cheeseburgers.  

Watch for photos to be posted this next week of Painstorm!! CrossFit Ames brought big game and a great time Tuesday night!! Thank you to all who came down!! 

Jodi..still at it and 35 weeks prego!!    

Thursday 100527

REST DAY/ MAKE UP WOD

Need to make up a Painstorm WOD...now is the time!!

It’s on!!!

Just an FYI everyone – a full week of Painstorm includes anyone at CrossFit Iowa.  For those of you with limited monthly memberships, you’ve just been upgraded to unlimited for the rest of the month so you can enjoy all the workout goodness that Painstorm offers.   You’ve all earned it.  Also, for those of you that complete all five Painstorm workouts you’ll walk away with more than just a sense of accomplishment.   So make sure you get your name on the board if you did the WOD and make up any on Thursday that you may have missed!

Brian J.... 

CrossFit Iowa Social Details: We will be meeting at Saints at 7:30!!!! Come on over!

Wednesday 100526

PAINSTORM DAY #3....For "Richer" for Poorer. How many rounds will you get?

Warm up: 2 Rounds of "Mindy". Then warm up C&J to prescribed or modified weights.

AMRI 40 minutes of:

10 Clean & Jerks

10 Push ups

50 M Sprint

10 Burpees

50 M Sprint

10 Thrusters

10 Deadlift

50 M Sprint

10 Burpees

50 M Sprint

All this = 1 ROUND

Use the same weight for all lifts (95/65#)

Post total number of rounds and partial rounds completed.

Saturday is coming! Be sure to join us for our CF Social!

Trainer Shannon "Richer"...
 

Tuesday 100525

PAINSTORM DAY #2...Can you hang?

Warm up: 2 Rounds of "Mindy". Warm up Push Press. You will have 10 mintues to complete.

"100"

10 Rounds for time:

10 Hammer Swings

10 Box Jumps (24/20")

10 Push Press (95/65#)

10 Wall Balls (20/14#)

10 Walking Lunges

10 Ring Dips

You will have 45 minutes to complete this section.  These exercises can be performed in any order; however, you cannot partition the reps.  Its 10..no matter where you are. When you finish the list, start again...x10.

Finish with a 200 M Tire drag.

Post time to comments.

**Trainer Painstorm session is at 7:30pm with CrossFit Ames!! WHOOT! Welcome back friends!!!!

*CF Social Outing is THIS Saturday!!

Doug all 'smiles' pre-wod....hmmm. 

Monday 100524

PAINSTORM DAY #1...and away we GO!!

Warm up: 2 Rounds of "Mindy" (10 minutes to complete)

5 Pull ups, 10 Push ups, 10 Sit ups, 15 Squats.  Then warm up weighted elements (KS/SDHP) to prescribed or modified weights.

For time:

Starters:  300 Double Unders (or 650 singles)

You will have 10 mintues to complete this part of the WOD. Do as many as you can until its time to move on. The clock will not restart. 

21-18-15-12-9-6-3 reps of:

1 Arm Kettlebell Swings - each arm (1.5/1pd)

Jumping Sit ups (start in standing position, sit up, jump up to standing position again.)

SDHP (95/65#)

Sprawls

Walking Push ups

You will have 30 mintues to complete this portion of the WOD before moving on to the run.

Finish with 800 M Run.

Post time to comments.

*CF Social outing is THIS Saturday! Mark your calendars!!!

Kyle...15 yrs. old and an amazing future! 

Sunday 100523

Suprise WOD with Angie as we prep for tomorrow!!

*Painstorm arrives tomorrow!!  Are you ready?

3rd Annual PAINSTORM WEEK STARTS MONDAY!!! ARE YOU READY?

This week you will have the opporunity to test your mind, body, and strength endurance as we push through 5 challenging workouts.  No matter your fitness level, if you are new to CF or a veteran, Painstorm will be fun!!! This will make a short AMRAP seem like a piece of cake.  Here is how the week will work.

• There will be no strength sessions this week. We will be back to our normal strength schedule next Monday.
• Class time will remain the same (a full hour) but you may go over a little... :)  We will do our best to stay w/in our normal schedule. Please advise your trainer if you need to leave early, etc.
• Warm up will take the first 5-10 minutes of class and will be the same routine each day. Trainers will need to start the WOD by at least 5:40am, 11:10am, or 5:40, or 6:40pm and Sat. at 9:10am. This will give you about 40-50 minutes to complete the WOD. If you would like to arrive a few minutes early to get a jump on warm up, etc. Please do so. 
• Skill level will be moderate as there will be little 'coaching' time. (No snatches, OHS, etc.) These will be familiar movements but done in a more dramatic design.  However, trainers will be availabe as always to assist you.
• Painstorm is *optional*.  If you are currently training for an event or simply do not wish to participate, modifications will be given.  Please do NOT let this hinder your training schedule!! All trainers will be provided alternatives for those who want them.
• WODs will be posted on Monday-Wednesday.  Thursday will still remain a REST day (you may need it).  We will resume Friday and finish with our last one on Saturday.
• "So why go through all of this?? What is in it for me?" you ask. There will be some fun incentives to be announced on Saturday. Can you/will you complete all 5?  Lets just say, the more the better. 
• HAVE FUN!! These are optional for you to include on your charts.

FCC Fitness Ministry final day...a field trip to CF IA.

Thank you ladies for a wonderful year!! Have a blessed summer!

  

Saturday 100522

2010 European Regional Qualifier (modified)

50 Front Squats

400 M Run

40 Kettlebell Swings

Post time to comments.

Finisher: 100 reps of any combination of the following. You must pick at least 2 and reps can not be lower than 25.

Ring Dips, Box Jumps, GHD's, Back Ext., Wall Balls, or Ring Push ups.

3rd Annual PAINSTORM WEEK STARTS MONDAY!!! ARE YOU READY?

This week you will have the opporunity to test your mind, body, and strength endurance as we push through 5 challenging workouts.  No matter your fitness level, if you are new to CF or a veteran, Painstorm will be fun!!! This will make a short AMRAP seem like a piece of cake.  Here is how the week will work.

• There will be no strength sessions this week. We will be back to our normal strength schedule next Monday.
• Class time will remain the same (a full hour) but you may go over a little... :)  We will do our best to stay w/in our normal schedule. Please advise your trainer if you need to leave early, etc.
• Warm up will take the first 5-10 minutes of class and will be the same routine each day. Trainers will need to start the WOD by at least 5:40am, 11:10am, or 5:40, or 6:40pm and Sat. at 9:10am. This will give you about 40-50 minutes to complete the WOD. If you would like to arrive a few minutes early to get a jump on warm up, etc. Please do so. 
• Skill level will be moderate as there will be little 'coaching' time. (No snatches, OHS, etc.) These will be familiar movements but done in a more dramatic design.  However, trainers will be availabe as always to assist you.
• Painstorm is *optional*.  If you are currently training for an event or simply do not wish to participate, modifications will be given.  Please do NOT let this hinder your training schedule!! All trainers will be provided alternatives for those who want them.
• WODs will be posted on Monday-Wednesday.  Thursday will still remain a REST day (you may need it).  We will resume Friday and finish with our last one on Saturday.
• "So why go through all of this?? What is in it for me?" you ask. There will be some fun incentives to be announced on Saturday. Can you/will you complete all 5?  Lets just say, the more the better. 
• HAVE FUN!! These are optional for you to include on your charts.

 

 

 

Welcome Erin! Way to nail those Overhead Squats!