IMPACT:

INTENSIFY MAXIMUM PERFORMANCE ACCELERATED CROSSFIT TRAINING

Tuesday, November 30, 2010

Wednesday December 1



    
                    TUITION DUE TODAY DEC 1
                Write checks payable to :
                       Shannon Richer




Strength
DB Push Press
3 x 10 (35% BW)


WOD
5 Rounds
10 Deadlifts
15 Pull Ups
20 Jump Squats


Finisher
Renegade Row w/ extension( NO PUSH UP)
 3x10 each arm

Monday, November 29, 2010

Tuesday November 30

IMPACT Strength & Conditioning-Home of Crossfit IOWA Opens



 WOD
AMRAP in 22 Mins
10 DB or KB Power Snatch -R
10 DB or KB Power Snatch -L
10 Push Ups
10 Walking Lunges


*at the end of 22 mins. perform 30 swings
*elite 1.5/1pd and 50 swings
*newbies- can do 1 arm swing and finish w/30 PP(15 on each side)

Finisher: Stretching( &learn Shoulder ball rolls)

Monday November 29

ALL CLASSES WILL BE AT NEW GYM 2763 86th Street Urbandale 50322

Morning Class has a few changes starting tomorrow.  1st Heat warm up starts @515am and 2nd Heat starts at 545am.  MONDAY-FRIDAY

PICTURES COMING SOON...

Strength

Deadlift
5-5-5
(75/80/85%) 1 RM


WOD
15 PC
25 Sit Ups
12 PC
40 Sit Ups
9 PC
30 Sit Ups
6 PC
20 Sit Ups
3 PC
10 Sit Ups


Finisher
30 Ball Slams (20/14#)
30 Bar Dips (3x10)

Thursday, November 25, 2010

Friday November 26

WOW Crossfit before and after(3 months Strict) 


WOD
Thanksgiving Left Overs!!!!  End of Gobble storm
Join us Sat AM for WOD and Move! 10am Sat


Part 1
30-20-10
Push Jerk 115/83
Kb Swings 1.5/1 Pood
Burpees

3 min rest
to
REBUILD your BARBELL

Part 2
3 Rounds
10 Hang Power Snatch 95/65
10 Knees to elbow
50 Squats

REMEMBER Workouts start in new location Monday... Come early to sign waivers...

Thursday November 25

HAPPY THANKSGIVING
One workout tomorrow Friday at 530 PM ... New facility opens Monday November 29th for classes. Address-2763 86th street Urbandale 50322 behind Panera .

george-washington-picture
George Washington’s 1789 Thanksgiving Proclamation
Whereas it is the duty of all nations to acknowledge the providence of Almighty God, to obey His will, to be grateful for His benefits, and humbly to implore His protection and favor; and Whereas both Houses of Congress have, by their joint committee, requested me to “recommend to the people of the United States a day of public thanksgiving and prayer, to be observed by acknowledging with grateful hearts the many and signal favors of Almighty God, especially by affording them an opportunity peaceably to establish a form of government for their safety and happiness:”
Now, therefore, I do recommend and assign Thursday, the 26th day of November next, to be devoted by the people of these States to the service of that great and glorious Being who is the beneficent author of all the good that was, that is, or that will be; that we may then all unite in rendering unto Him our sincere and humble thanks for His kind care and protection of the people of this country previous to their becoming a nation; for the signal and manifold mercies and the favorable interpositions of His providence in the course and conclusion of the late war; for the great degree of tranquility, union, and plenty which we have since enjoyed; for the peaceable and rational manner in which we have been enable to establish constitutions of government for our safety and happiness, and particularly the national one now lately instituted for the civil and religious liberty with which we are blessed, and the means we have of acquiring and diffusing useful knowledge; and, in general, for all the great and various favors which He has been pleased to confer upon us.
And also that we may then unite in most humbly offering our prayers and supplications to the great Lord and Ruler of Nations and beseech Him to pardon our national and other transgressions; to enable us all, whether in public or private stations, to perform our several and relative duties properly and punctually; to render our National Government a blessing to all the people by constantly being a Government of wise, just, and constitutional laws, discreetly and faithfully executed and obeyed; to protect and guide all sovereigns and nations (especially such as have shown kindness to us), and to bless them with good governments, peace, and concord; to promote the knowledge and practice of true religion and virtue, and the increase of science among them and us; and, generally to grant unto all mankind such a degree of temporal prosperity as He alone knows to be best.
Given under my hand, at the city of New York, the 3d day of October, A.D. 1789.

Tuesday, November 23, 2010

Wednesday November 24

Gobble Storm Day 3
"MURPH"
Madi       - 38:31 (45#PJ-Pull Ups)
Tim        - 43:23 As RXD
Angie      - 44:30 As RXD
Brian K    - 44: ? As RXD 
Shana      - 45:26 As RXD
Chris      - 46:26 As RXD
Brian      - 48:08 As RXD
Jon R      - 50:17(JPU/Pull Ups) 1st time

Day 4 Gobble Storm
Shana      -28:32
Angie      -31:21
Chris      -31:34
Brian K    -33:34
Tim        -34:04
Brian      -37:12
Abby       -11:35(1st WOD ever. MODIFIED)



Gobble Storm Day 5

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Box Jump Sprawl
BW Deadlift
Ball Clean Push Ups
Jumping Sit Up
Kettlebell Swing

Monday, November 22, 2010

Tuesday November 23

 Great Job all who participated in "MURPH" ...













Gobble Storm Day 4
Men use 115
Women use 80
10 PC
10 Front squat
10 Push Jerk
10 OHS
10 DU
10 Sit up
10 Burpee
 8 PC
 8 Front squat
 8 Push Jerk
 8 OHS
35 DU

20 Sit up
15 Burpee

 6 PC
 6 Front squat
 6 Push Jerk
 6 OHS
50 DU

30 Sit up
20 Burpee

 4 PC
 4 Front squat
 4 Push Jerk
 4 OHS
65 DU

40 Sit up
25 Burpee

 2 PC
 2 Front squat
 2 Push Jerk
 2 OHS

80 DU
50 Sit up
30 Burpee

Sunday, November 21, 2010

Monday November 22

84 Turkish Get Up
Saturday Turkey Stuffing WOD
Carol
Angie and Shana 1 hour and 6 minutes...
OMG (lol-inside joke)


Gobble Storm Day 3

"MURPH"

No partition!!!

1 mile or 2000 M Row
100 Pull Ups
200 Push Ups
300 Squats
1 mile or 2000 M Row

1 more week left!!!!!!! 

Sunday November 22

Saturday'sTurkey Stuffing

Carol Missed your time :) Glad you came
Angie and Shana 1hour and 6 minutes


REST DAY

Someone's always watching you :)

Friday, November 19, 2010

SATURDAY NOVEMBER 20

Just when you thought you had the burpee :)

http://www.howcast.com/videos/240208-Burpees-Burpy-Jump-Thrusts-2

Here's a real burpee!! and then some :)
http://www.youtube.com/watch?v=evY0-zpKGks

Day 1 Results

Angie      845
Shana    827
Chris     721
Madi     705
Doug    695
Brian    693
Carol   554

Great Job Everyone!!

Day 2
Turkey Stuffing

TURKEY STUFFING WOD

21-18-15-12-9-6-3
Turkish Get up (each arm 1 rep)
DB Burpee Renegade Row(Both arms for row)
Sumo DL high Pull
1 Arm Hang Power Snatch
DB Thrusters



Day 1 PAINSTORM
TONIGHT IS CROSSFIT IOWA REUNION AT JONNY CLEMENTS ... STARTS AT 6PM ON WISTFUL VISTA..

Thursday, November 18, 2010

Friday November 18

Gobble Storm-DAY 1

MASH POTATOES AND GRAVY(FOR REPS)
Each exercise is 2 minutes on and 1 minute rest then 1 minute on and 1 minute rest then rotate to next exercise

Hang Clean(53-75#)
Sit Up
Kettle Swing(1-1.5pd)
Box Jump(20-24")
Lunges
Hang Power Clean(53-75#)
Burpee
Double Unders
Pull Up
Row(for calorie)

Wednesday, November 17, 2010

Thursday November 18

Rest Day or Make up

Gobble Storm starts tomorrow!!!!  No Classes on Thanksgiving or at noon Friday Nov 26th.

Jonny's House this Saturday the 20th 6pm...











Shana and Madi Going overhead



ERIC DEJONG 1st time OHS 3 Reps@ 175# WOW. Can't wait to see what's in store!!

Tuesday, November 16, 2010

Wednesday November 17

LOOK AT THAT HIP EXTENSION... Way to open up those hips!!!!  Jon and Ryan

STRENGTH

OHS
(85/90/95%)
5-3-1



WOD
3 Rounds

50 Kettle Swing
50 Sit ups
50 Double Unders


Finisher:
Push Ups Strict(Unbroken)
5-10-15-20-15-10-5

Monday, November 15, 2010

Tuesday November 16

 








Tina and Lisa

WOD
15-12-9-6-3

Cleans (65% 1 RM)
Box Jumps (24-28#)


Finisher:
50 Frog Situps and
Static hold competition
(Push up-Leg lift-Squat)


Reminder-Crossfit IOWA reunion at Jonny Clements house this Sat 20th

Monday November 15

STRENGTH

Push Jerk
(85/90/95%)
5-3-1


WOD
"Cindy"
AMRI 20 Mins
Pull Ups
Push Ups
Squats


Finisher: 2 x 250 M Row Sprints
Tim
1. Begin rowing from the catch position, with shins vertical, torso angled forward from the hip to create subtle forward spinal flexion, arms fully extended with fingers curved around the handle, abdominal muscles engaged and the navel pulling back away from the thighs, and shoulders relaxed down (not hunched up), with slight scapular retraction.
2. Initiate the drive with the legs, giving a quick, powerful push (kick) off the catch while maintaining the forward body angle for the first half of the drive (roughly ten to fourteen inches of the slide, but
variable depending on the length of the legs). Continue pushing with the legs while opening the body angle with the strength and explosiveness of the legs and core body strength, resulting in suspension. Let your mass work to your advantage, allowing the weight of the body to combine with muscular strength and endurance to produce maximum power output.
3. As your legs reach extension, finish the stroke with a powerful arm pull, accelerating the handle as you pull it away from the flywheel and back to your upper abdomen. At the end of the drive, your legs will be straight with a bit of plantar flexion at the ankle (i.e., slightly up on the balls of your feet) to prevent hyperextension of the knee joints; your body will be angled back about thirty degrees from vertical with activated trunk muscles; and your arms will be bent with the elbows behind the torso and the handle almost touching your abs).
4. Return to the catch by extending the arms and allowing the handle to pull the body into forward flexion. Flex forward at the hips, aligning the chest over the thighs, and then slide the seat up toward the feet with slow control. Overall, the recovery phase should take about twice as long as the drive phase.
Think explosive power as you row, as if you are placing your feet on the back of a competitor and pushing away with every stroke.


Crossfit Rowing
http://www.youtube.com/watch?v=-ceM4HHukhE

Sunday, November 14, 2010

Sunday November 14

Rest DAY


 Madison
Sprint Challenge
  • Sprint.Start about 60 percent max intensity.

  • Recover. Recover for 2 minutes by slowing to a comfortable pace, but keep moving. This can be an easy jog or a walk,

  • Sprint. Perform your next sprint at about 80 percent max intensity.

  • Recover. Recover for 2 minutes.

  • Sprint. Perform the remainder of your sprints at 100 percent max intensity or all-out efforts of 30 seconds. You should be pushing yourself to the max for each one.

  • Recover. Recover for 2 to 4 minutes after each sprint to allow your breathing and heart rate to slow

  • Repeat. Repeat the sprint/recovery routine 4-8 times
  • Thursday, November 11, 2010

    FRIDAY NOVEMBER12

     











    Jon, Lauren, Tina  and Stefen
    STRENGTH
    3x10
    Weighted PUSH UPS or MAKE UP OHS(3-3-3)80/85/90%



    WOD

    5 Rounds(SCALE AS NEEDED)

    10 BW Dead Lift
    (Then Ground to OH to Lockout)
     8  BW Back Squat
     6  Burpees
     4  HIGH Box Jumps
    20 Double Unders

    Thursday November 11

    HAPPY VETERAN'S DAY



    Veterans Day
    By Taylor Weinman
    Representing the red white and blue
    The colors of our flag stand out proud and true.
    The white stars on blue background with red and white stripes
    Remind me of these veterans, who all risked their lives.
    Just so the people of the U.S. could all live in peace and be free
    These are the heroes that represent you and me.
    They stood up strongly, untied as one,
    And kept up the fighting until they were done.
    And although some have fallen, and lost their lives in war,
    We pray for each one of them.
    And now that their souls live on forever more,
    Above in God’s hands.
    They watch over our nation,
    And give us strength to triumph over others with strong anticipation.
    So every year, when this day comes by,
    Think of all the veterans that while fighting, had to die.
    And remember that they were people
    With fire and passion embedded inside.
    They die for this country,
    So remember and honor them with pride



    REST DAY or Make Up Day

    Happy 15th ANNIVERSARY BRIAN AND REBBECCA
    BRIAN PUSHING HARD>>>

    Tuesday, November 9, 2010

    WEDNESDAY November 10



    Strength


    3-3-3


    OHS

    (80/85/90%)


    Crossfit Camp Lejeune

    Happy Birthday, Marine Corps!
    WOD:
    21-15-9
    TGU 35lbs KB or DB
    PP  65-95#or elite  (65% 1 RM)

    400m run

    Monday, November 8, 2010

    Tuesday November 9

    WOD
     





    LOL -wall ball sit ups








    Bench Mark
    "FRAN"

    21-15-9

    Thrusters (95-65#)
    Pull Ups


    Finisher:
    3 x 10 Sumo Grip Deadlift (Body Weight)

    Sunday, November 7, 2010

    Monday November 8

    IMPACT Strength & Conditioning
    Home Of Crossfit IOWA... Opening Soon!!!

    Tuition is Due for the Month, new equipment being ordered!!!













    Ryan & Madison
    Having fun working out together!


    Strength
    3-3-3
    Push Jerk
    (80/85/90%) 1RM


    WOD
    Partner WOD

    Saturday, November 6, 2010

    Saturday November 6

     


    Jonny
    Great ROM





    Partner WOD

    Both people will complete all reps
    Switch back and forth  until each exercise is accomplished by both people
    ( There is no Limit on Double unders or Run/Row)

    200 M Run or 300 M Row  - 25 Burpee Broad Jumps
    20 Double Unders               - 50 Kettle Bell Swings(1-1.5pd)
    200 M Run or 300 M Row  - 50 Box Jumps
    20 Double Unders               - 50 Wall Ball Sit Ups
    200 M Run or 300 M Row - 50 Pull Ups
    20 Double Unders               - 25 SDLHP(65-95#)

    Finisher:
    Static Hold Competition-  Bottom Push Up, 6" Leg Lift, Bottom OHS

    Friday, November 5, 2010

    Friday November 5th

    HAPPY BIRTHDAY JAY
    NO STRENGTH
               WELCOME TIM!

          Christina
    WOD
    Death By Suicide
    1 Round (Beginner/ Advanced)
    2 Rounds 3 min rest between Elite (95#-135#)

    10 Dead Lifts
      9 Clean
      8 HPC
      7 Front Squat
      6 Push Press
      5 OHS
      4 Back Squat
      3 Push Jerk
      2 Thruster
      1 Shoulder Press

    Finisher:2x 200 Sprint no time  then 10 x 100 M Sprint

    Thursday, November 4, 2010

    Tuesday, November 2, 2010

    Wednesday November 3

    STRENGTH

    OHS(Over Head Squat)
    (75/80/85%) or(1st timer) find your 5x5
    5-5-5

    WOD
    4 Rds
    400 M Run or 500 M Row
      30 OH Lunges (Weighted)
      15 Knees to Elbows

    FINISHER:
    3x 30/30 Pull Ups