CrossFit IOWA

Thursday 100701

REST DAY / MAKE UP WOD

If you still have a benchmark to finish (Fran, Diane, or 1 mile run) you will complete it today.  If you are caught up, you may work skills.

Skills:  Snatch Grip Deadlift and Pistols

Snach Grip Deadlift: 3x15 at BW or scale as needed

Pistols: 15 each leg (one legged squat)

CFE: 3 Rounds of 200 M Run and 250 M Row

July 1st, 1995 I became Mrs. Tim Starmer (15 years!).  We will be off celebrating the next 2 days so we will see you all Saturday morning for O Lift Class.  Classes are still on as scheduled.

No Class on Sunday due to holiday!

*NO 5:30am class on Monday, July 5th. 11am, 5:30 and 6:30pm classes are still on!!

Wednesday 100630

Strength: Snatch

Find new 1 RM

"Chelsea"

10 Rounds on the minute every minute until you are no longer able.

5 Pull ups

10 Push ups

15 Squats

Post load and number of rounds completed.

OR

"Angry Cindy"

AMRAP in 15 minutes

3 Deadhang Pull ups

5 Ring Push ups

7 Front Squats

Post the number of rounds to comments.

FInisher:  Suicide Sprints

 

 

Patty and ready to retire!! Congratulations Patty!

Come celebrate at the Starmer house from 1-4pm on Sat., July 3rd!!
   

Tuesday 100629

Starters: 200 M Tire Drag (45/25# plate)

10-20-30-20-10 for time of:

KB Swings

Double Unders

Then: 400 M Run (Run IS included in time)

Post time to comments.

Finisher: 2x15 each arm of Ring Push ups with forward lateral extension.  50 Back Extensions.

 

 

 

Push, Press, and Swing: Brian J, Teresa, John, and Leslie give it everything.
   

Monday 100628

Strength: Find new 1 RM on Deadlift

"JON"

3 Rounds for time:

250 M Row

1 SC Thruster

11 Thrusters (if using BB)

7 Burpees

*Adv/Eliters will use 1.5/1pd KB for Thrusters.  Reps will be 1 SC Thruster and 6-1 arm KB Thrusters right, then 1 SC Thruster and 6 1-arm thrusters left. You MUST Squat Clean the first rep!!

Post time to comments.

Finisher: "Sit Off"

 

 
Classes full and working hard!!

Sunday 100627

Skills: Deadhang Pull ups

CFOKC

AMRI 3 minutes:

10 Jumping Lunges

10 Jumping Sit ups

Rest 1 minute inbetween each round.

Knee much touch the ground on each lunge. Sit ups start in standing position and end in standing position.

 

 

Brad showing great ROM for the swing! Welcome Lisa!

Saturday 100626

Starter: 50 Frog Sit ups/Snatch and Clean Drills

"Dating Sage"

9 Rounds for time of:

1 C&J

8 Burpees

1 Snatch

8 Pull ups

Post time to comments.

Finisher: Game on!!!  PUSH PRESS CHALLENGE!! Details announced Saturday morning. 

 

Brenda and Cyndee...always pushing the am crew!! 

Friday 100625

Strength: Ring Dips 3x10

Rings:  These are unbroken sets with at least a minute rest inbetween sets.  Eliters will need to increase reps to 15-20.  If you drop before your 10 reps are completed there is a 100M run penalty for each drop.  Modifications are allowed but only to full ROM. If you cannot do full ROM you will do Push ups in place of dips.

ROM - make sure elbows are way above shoulders and that the hips are creating good vertical distance from the rings. See link below.

Ring Dips (CFJ Preview) [wmv][mov] » Sept 15 09

4 Rounds for time:

21 Box Jumps

15 Wall Balls

9 Deadlifts

Post time to comments.

Finisher: (with BB only)

10 HP Snatch

10 Hang Snatch

10 Power Snatch

15 Full Snatch

30 GHD's (with plate or ball)

*The finisher is NFT (not for time) and is strict form.

How you spend your money speaks volumes about your character and priorities.  Have you checked your register lately?  What does your pocket book reveal about you?

 

 

Painstorms Shirts...wear them with pride!!
  

Thursday 100624

REST DAY /MAKE UP WOD

*If you have not completed "Diane", "Fran", or 1 Mile Run Benchmark WODs, you will do so today. (Um, not all 3 in a row though...)

Skills: Tire Work

50 M Tire Flip from start line

25 Tire Jumps (on, in, on, and out)

50 M Tire Flip back to start line

25 Tire Jumps (on, in, on, and out)

200 M Tire Drag with sled

Then: 50 Hammer Swings each arm. Partition as needed.

Post today's work to comments.

Article:  Food for thought. Some protein powders are toxic.  Organic is always best.

http://articles.mercola.com/sites/articles/archive/2010/06/22/some-protein-drinks-could-poison-you.aspx

 

Happy 13th Birthday Mason! I love you buddy!

Wednesday 100623

Strength:  Snatch

Snatch 3x3 (Linear)

AMRI 20 minutes of:

10 Wall Balls

5 K2E

20 Double Unders

Post load and time to comments.

Finisher: Inverted Ring Rows 5x5

Keeping body extremely rigid while pulling chest up to touch rings. You must make contact with your body on each rep.  If you cannot do 5 consecutively, break it up as needed.  No snaking of the body is allowed.

"Impossible is not a word.  It is a reason for someone not to try." by Cutless

 

Connie (3 year CF IA veteran)...do you see her arms??????
 

Tuesday 100622

3 Rounds for time:

30 Jump Squats

30 Push Press

30 Box Jumps

30 Kettlebell Swings

30 Push ups

Post time to comments.

Finisher: 800 M Run and 50 Double Unders (NFT)

*Painstorm shirts are in!!! Pick your shirt up today!!!

 

Brian K and 30" Box Jumps...not a problem.