Friday, July 22nd

CROSSFIT IOWA WILL SOON HAVE A NEW SITE!!!

STAY TUNED!

IF YOU HAVE QUESTIONS OR IN NEED OF PROGRAMMING, CONTACT

ANGIE AT ANGIESTARMER@YAHOO.COM



Thursday, July 21st

REST DAY OR:

"BB Guns"

30-25-20

Burpees

Box Jumps

GHD's

Finisher: Stretching/Mobility



Wednesday, July 20th

Strength: Jerks

5-3-1

5 Rounds of:

5 OHS

10 T2B

15 HSC

20 Double Unders

*Elite 135/95#

Finisher: 2x20 unbroken sprawls

2x15 unbroken supermans w/ 2 second hold at top

Tuesday, July 19th

Rowing Sprints

100 M

150M

200M

250M

300M

350M

400M

450M

500M

These are all out rows!

Write down times for each.

Finisher:

Leg levers 2x20



Monday, July 18th

Strength: Romanian Deadlift

3x10 (up 10# from last time)

AMRAP in 20 min:

5 C2B

10 Wall Balls

15 KBS

Finisher: Double Unders

Work for max reps in 2 min.

*Elite 3x50 (3 Burpee penalty for each break)

2x15 Med Ball Sit ups



Saturday, July 16th

For time:

1 Mile Run

25 Burpees

50 Push ups

75 Squats

Beginner: 1 Round

Intermediate: 2 Rounds

Elite: 3 Rounds

Finisher: Stretch well!

Friday, July 15th

Strength: Hang Squat Cleans

3x3

Snatch Wave Work:

60% x3, 65%x2, 70%x1, 65%x3, 70%x2, 75%x1

70%x3, 75%x2, 80%x1 (speed & technique)

"Overhaul"

21-15-9

Burpee Pull ups

OHS

Finisher:  50 Ab Mat Sit up, 50 Cooper

Wednesday, July 13th

Strength: Jerk

3x3

"Captain"

5 Rounds - 1 min. rest between rounds:

4 Power Cleans

8 KB Snatches (4 per arm)

12 Double Unders

Finisher: Wall Balls 3x10 *unbroken

Elite - 5x15 unbroken

Tuesday, July 12th

5 Rounds for time:

5 Heavy Deadlift

10 Walking or Plyo Push ups

*Elite - (315/205) & Handstand Push ups

Finisher: Pull up

3x5 Sets (kipping or butterfly)

*Elite Deadhang then C2B

Reverse Crunches 3x15 (knees at 90 degrees in start and finish)



Monday, July 11th

Strength: Romanian Deadlift

3x3

WOD: NFT but for weight

30 Heavy Cleans

*Go heavier than your last "Grace" weight. Make it count!

Finisher:

1. 50 GHD's

2. Push ups (3x20 guys, 3x10-15 gals)

3. 3x15 K2E

4. Pose like Arnold

Sunday, July 10th

REST DAY

Need a recipe idea? Here's one. Thank you Health Bent! I have not personally tried this recipe yet but it is on my list! If you try it, let me know what you think!

Enjoy!

CHIPOLTE MEATBALLS

Meatball Ingredients

• 1 lb. 94% ground turkey (any ground meat will do)
• 1/4 c almond meal
• 4 T bacon fat or butter (not melted)
• 2 eggs
• 3 chipotle peppers in adobo sauce
• 1 t + 2 t oregano
• 1 c chicken stock
• 15 oz. diced tomatoes
• S & P

Guacamole Ingredients

• 2 avocados
• 1 lemon, juiced
• 2 t chili garlic sauce
• S & P

Method

Preheat the oven to broil.
Place the ground turkey in a large bowl. In the large bowl of your food processor combine the eggs, almond meal, bacon fat or butter, 1 t oregano, 1 chipotle pepper and some S & P. Process until smooth and add to the turkey. Mix with your hands until combined. The mixture will be wet, don’t fret. Form the mixture into balls and place in an oven safe dish. Broil until browned, about 10 minutes.
While the meatballs are browning, add the diced tomatoes, 2 chipotle peppers, chicken stock and 2 t oregano to the same bowl of your food processor and pulse until smooth. Once the meatballs have browned, turn to oven to Bake at 450°F. Add the sauce to your oven safe dish and continue to bake until the sauce has thickened a bit, about 15 more minutes.
Now for the guacamole, place all the ingredients into the smallest bowl of your food processor. Pulse until it’s the consistency you like.

Saturday, July 9th

"Kelly"

400 M Run

30 Wall Balls

30 Box Jumps

*Elite - 5 Rounds

*Intermediate - 3 Rounds

Finisher:  Stretch!



Friday, July 8th

Strength: HSC & Snatch

Hang Squat Cleans 5x5

Snatch Work:

Snatch Pull 90% 3x2

Snatch Deadlift x3+10#x3

Snatch Push Press 5-4-3-2

"Elizabeth"

21-15-9

Cleans

Ring Dips

Finisher: 100 Sit ups

*Elite weighted or GHD

Thursday, July 7th

The Power of Choice!

WOD 1

10 Rounds of Pull ups:

3 Weighted

5 Deadhang

7 Kipping

*Modified: Inverted Rings, Kipping, Assisted Deadhang

Finisher: Push ups with hand release

3x10 (Elite 3x15-20)

WOD 2 (Make up from Saturday)

3 Rounds of the following:

400 M Run

10  Kettlebell Snatches (each arm)

20 Cooper Sit ups

*Elite - go 6 Rounds

Guess who?

Wednesday, July 6th

Strength: Jerk

5x5 Progressive

WOD:

21-15-9

Box Jumps

Power Snatch (75/55)

C2B Pull ups

Finisher: Ring Dips

3x10 *unbroken if possible



Tuesday, July 5th

Strength: Romanian Deadlift

3x10 (Progessive)

WOD

3 Rounds for time:

Barbell Overhead Walking Lunge, 50 feet

21 Burpees

(*Elite - 5 Rounds)

Finisher: Russian Twists

2x25 (each twist = 1 rep)

Hoping you all had a SUPER July 4th! Check out Brandon Routh (Superman)

at the Norwalk parade!

Do you have a smokin garage or at home gym? We wanna see! Email Shana or Angie!

Run, Snatch, and Sit

3-4 Rounds for time:

400 M Run

10 KB Snatch (each arm)

20 Cooper Sit ups

*Cooper Sit up = fingers laced behind head, feet anchored to floor, and no rocking of hips

Elite: 6 Rounds, 1.5/1pd, no anchored feet

Finisher:

Push ups w/ hand release 3x10 unbroken

Elite: HSPU 3x5 unbroken

Thank a soldier today.



Thursday June 30

Last Day of  IMPACT...

Please continue to check the site for WODs and news

We will miss you all.  Thank you for your support. Please keep in contact for any help or questions.

WOD

Teams Must Run 200M together to start and inbetween each round

 and end with 15 HSPU EACH   

50-40-30-20-10

(Teams of two)

    2 Push up Burpees

Jumping Squats

 Sit Ups             

(wod is outside, mod for HSPU, Kip, Assisted or 90 sec hold=15)

City of Pittsburgh, PA

PNC Park 

Wednesday June 29

WOD

6 Round

 8 BW Deadlift        

                             1 C&J to the back (mod if needed)    

8 BW Back Squat  

   200 M Sprint or 250 Row

(*Elite 8 Rounds)

STRENGTH

1 RM Back Squat after WOD

Tuesday June 28

David, Jon R, Brian

TEAM WOD

SP/PP

Walking Lunges

Ring Dips

Weighted Sit Ups

Pull Ups

June 27 Monday

STRENGTH

Hspu

Wod

 For Time

50  DU or 250 Row

40 Box Jump

30Kettle Swing

20 Wall Bal

10 Push Up

Then:

25 CLEANS(93/155)

Saturday June 26

6 Days til  closing...

No Formal Class

5 K Run

Friday June 23

                                                    7 Days til Closing...

Ames Crossfit offering great discount rate, contact Joey-Also available Crossfit DesMoines and Crossfit 515

STRENGTH

HPC

3-3-3

(80/90/95%)

WOD

5 Rounds

(In 5 Mins Complete)

400M Run  

                 10 Thrusters(95/135)

   10 K2E        

Rest 1 Minute between each round

FINISHER

Mobility

     

Thursday June 23

WOD

AMRAP in 20 Minutes

1 Round =

                1 DL(80% 5 rep max)

1 Chin Up 

3 Dead Lift

3 Pull Ups  

5 Dead Lift

5 Pull Ups  

*Elite Weighted Pull Ups

FINISHER

30-20-10

Air Squats for time

Static Squat Hold

1min, 45sec, 30sec

Kevin

Wednesday June 22

9 Days Left for IMPACT...

Noon Class will be from 12-1245 today.

COACH CHRIS

STRENGTH

Back Squat

3x10 Progressive

WOD

AMRAP 15 Minutes

5 Ground to Overhead

10 Push Ups

15 GHD or Weighted SU

Heavy or Elite(125/185#)

FINISHER

3x10 Up and Over BJ

or Lateral Jumps

Tuesday June 21

Connie

WOD For Time:

Elite 50 -Rxd 30 Reps

Walking Lunge

Push Ups

Box Jumps

Double Unders(300/500M Run)

Ring Dips

Knees 2 Elbows

Kettle Swing(1.5/2pd)

Sit Ups

HPC(DB 35/50-Barbell 65/95)

Good Mornings(Barbell weight)orBE

Wall Ball(20/14)

C2B Pull Ups

Monday June 20

Count down of 11 Days of IMPACT

Our doors will be closing June 30th.  However the website will continue to run and have WODs.

If you requested equipment,

PLEASE stop by and drop off a check or cash to secure your order, we have a waiting list of others who are interested in purchasing equipment if it becomes available.

Call me or text with any questions, concerns or comments.

Thank you 

Burpees

 STRENGTH

HSPU

WOD

10 Rounds

(Each)

1 Arm Dumbbell (Right then left)

Cannot set weight down(5 Burpee Penalty)

PC

FS

PP
FS
PP

FINISHER

5-6-7-8

T2B and JSU

200 M Run between rounds(3)

Saturday June 18

Brian, Coach Jay and Jon R

WOD

3 Rounds For Time:   

100 M Run         

50 Push Ups    

100 M Run          

50 Sit Ups       

100 M Run          

50 Squats        

100 M Run         

     50 Back Extension

       or Supermans

Friday June 17

STRENGTH

HPC

3-3-3

(80/85/90)

WOD For Time:

3 Rounds

20 KS   

       40 Push Press

  60 Sit Ups

"SPRINT"

FINISHER

400 M Broomstick Run

Thursday June 16

   12 Days of IMPACT Make UP WOD 515PM



WOD

Run or Row

or BOTH

   1x800(1000)M

 2x400(500)M

 3x200(250)M

Rest Between Set as Long as it Takes to Complete Each Run/Row

FINISHER

3x10

Burpee-Box Jumps

Wednesday June 15

Seated Good Morning...

STRENGTH

Back Squat

10-1-10-1-10-1-10-1-10 (P)

WOD

AMRAP in 20 Minutes

400 M

50 Air Squats

(*Elite 4 Rds Min-goal 5 Rds)

FINISHER

Handstands if time



Tuesday June 14

Happy Flag Day!

WOD For Time:

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

Power Clean

In Between Sets

1 PP/PJ   

2 Burpees

                 3 Ring Dips/Pull Ups

    100 M Sprint

*(Elite 110/165#)

Monday June 13

Rob

STRENGTH

HSPU

WOD

4 Round

Alt between Run/Row

Row 500/Run 400 

15 Heavy Dead Lift\

20 Box Jumps

*Elite 1000 Row/800 Run

Saturday June 11

• PARTNER WOD

8 Rounds

Partner 1        10 Burpees/200 M Run

             Partenr 2        10 Sn Grip DL/FS/100 M Carry

     Partner 1        10 PClean/PJ/100 M Carry

Partner 2        10 Burpees/200 M Run 

ALTERNATE ROUNDS

(95/135)

Friday June 10

WOD For Time:

RUN

21 Curtis P's

100 Sit Ups

RUN

21 Curtis P's

100 Sit Ups

RUN

Thursday June 9

SOME PAIN STORM ACTION

 

 

WOD For Time:

ROW 1000M

RUN 1000M

BAR or PLATE JUMPSX100

ROW 500M

RUN 500M

BAR or PLATE JUMPSX75

ROW 250M

RUN 250M

BAR or PLATE JUMPSX50

Wednesday June 8

Coach Jay

12 Days of IMPACT

           1     100 M Row-(Bear Crawl PM)

2     HSPU                          

3     Tire Flips                     

4     Deadlift(205/135)        

5     OHS                           

6     HPS                           

7     Frog Sit Ups               

8     KS                             

9     Box Jumps                 

10   RR Push Ups(50/30#)  

11   Ball Cleans(20/14#)     

12  1200M Run                  

This WOD is done just like the song"12 Days of Christmas" is sung.

TUESDAY June 7

 

Some Happy Faces:)

Wod For Time:

Reps of

Sit Ups

Pull Ups

Double Unders or Tuck Jumps

Then:

3 Rounds

SDHP(mod HPS)

Lunges or Wall Balls

Run

Monday June 6

Tuition Due.

Christina

Partner WOD

"The Second Coming"

FINISHER:

If time

3x10 Gals

3x18 Guys

Push Ups Unbroken

Saturday May 4

JON Rankin

WOD

For Time

200 M Run

Start/Between/End

50 OHS

     50 Pull Ups

50 HPC 

50 KBS 

  50 Sit Ups

     50 Push Jerk

then:

Friday Finisher

Friday June 3

Tuition is Due.

No noon Class today!

KIM

STRENGTH

Hang Power Clean

O Lift

Skills/Drills for HPC/DL

5x5 P

WOD

Perform 

     3 Dead Lift 

3 Sit ups

Every 30 seconds for 10 minutes

(Diane Weight)

FINISHER:

Push Ups/Sprint 50M

20-15-16-12-16-15-20

10-8-6-15-6-8-10

UNBROKEN PUSH UPS

Thursday June 2

TUITION IS DUE

Coach Angie and Meredith Starmer

Please text today by 9am for noon class. 

 Friday noon class is cancelled.

WOD For Time:

30  TGU

                30  Jumping Sit Up

30  K2E 

                30  Russian Twists

                                30  Mountain Climber Planks

WEDNESDAY June 1

TUITION IS DUE

Welcome back Brian Jones!!!!

STRENGTH

Back Squat

(Form and Technique)

STRENGTH WOD

Back Squat

 (Failure each round)

Maximum Reps/4 Minute Rest

205/155

155/115 

115/85   

85/53  

FINISHER

3x100 Row Sprints

Tuesday May 31

Announcement for Noon Class this week...  Class will be Tues, Weds and Thurs and no Friday June 3rd Noon Class. Just this week.

STRENGTH

Front Squat

1 RM

WOD

"CHIEF"

5 Rounds

3 Minute Rounds/1 Minute Rest

3 Power Clean 

6 Push Ups       

9 Air Squats    

(GOAL-Hold Sets Each Round)

FINISHER:

Max Pull Ups x 1 

HAPPY MEMORIAL DAY

We Must Remember

We pause on this Memorial Day, a brief moment in time, To bring close to our hearts those memories we hold so dear

Of the men and women before us who unselfishly put their dreams, their lives on the line.

Where danger lay as a stalker, waiting to take away each breath,

while the soldier plowed with determination the furrows of death.

We must remember, we must, you and I, those special heroes who chose to fly,

to fly the skies of blue that turned as dark as the midnight sky,

Their wings began to shudder as smoke choked their breath away,

And hope gave way to the resignation, "Today, I'm going to die."

Treading the waters so deep and wide, Men and women continued on their mission,

For God and country, their hearts would abide. Surprised by attacks with brutal disregard for human life,

they fought to the end, knowing that life and limb would be lost, whether of self or friend.

Yes by land, by sea, and in the skies, they fought for our land, they fought for freedom so that you and I might stand,

Stand for what is right, for what is good and true, fight that we might say without fear, "God loves you."

Yes, we must remember, for freedom is not cheap, for lives and limbs were lost so that we might keep,

All the things that we can have and all the things we can do, Like cars and boats and a house with a roof,

Like going to church without fear,  and reading the Bible where we find the truth,

The truth of knowing that whether we are red, yellow, black, or white,

We are all God's children and we need to learn to love one another as God first loved us.

For if there is to be peace on earth, where all men and women are free,

it must begin with each and all of us, let it begin with you and me.

(By Rev. Connie Gibbs [Copyright, 2003])

Saturday May 28

       "TREVOR"

      The WOD: Teams of four complete the following:

300 Pull ups

 400 Push ups

500 Sit ups  

600 Squats  

Execution: This is a team effort so it is accumulative reps. Only two teams members can exercise at a time, and all reps must be completed before moving on to the next movement (i.e. finish all pull ups before moving on to the push ups). FORM COUNTS!! All counters must insure that repititions be performed perfectly.

    Trevor Win'E        

He joined the Army of 1 May 2002.  After graduating from Basic Training at Fort Benning, Georgia, Trevor studied his 92F MOS, Petroleum Specialist, at Fort Lee, Virginia. He arrived at Fort Lewis, 18 October 2002, and was assigned to the Petroleum Platoon, in the 24th Quartermaster Supply Company (24th QMS). He was an essential player in Fort Lewis fueling missions, and participated in the Corps Warfighter Exercise, the 1st Brigade JRTC and NTC rotations, and the JLOTS refuel mission, at Bremerton Naval Base.

The 24th QMS deployed to Iraq, with the 44th Corps Support Batallion (44th CSB), in November 2003. The unit provided critical POL support to the 3rd Brigade, through Fuel Systems Supply Points (FSSP) and refuel operations at the Kuwait/Iraq border. SPC Win'E and his fellow soldiers were given a twelve hour notice to move out from Camp Udardie to the border, to provide fuel support to the brigade and the CSB, so they could conduct thier tactical road march into Iraq. He also worked at the FSSP, receiving thousands of gallons of fuel from the Turkish trucks delivering fuel from Turkey. Because of his professional knowledge and ability to make any mission happen, SPC Win'E was handpicked to serve as the petroleum specialist on the mission at Forward Operation Bases Diamondback, Freedom, and FUlda. For his outstanding marksmanship and soldier skills, he was also chosen to be the Gunner on the company's gun truck.

On 30 April 2004, while serving as the Gunner on the lead truck in a convoy, SPC Win'E was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi Win'E; brothers and sisters Todd and Jenny Win'E, Tracy Hardin; nieces Madison, Tyler, and Lilly; grandparents Donn and Ruth Ann Curran, and Gerry and Joan Win'E; and numerous aunts, uncles, and cousins; and his beloved dog, a boxer named Betty.

Trevor loved being a soldier and was honored to serve in the military. He had strong convictions that it was his place to serve in Iraq, and he was especially affected by the Iraqi children he met there. He was loved and will be missed by all who knew him.

"Greater love has no one than this,            
that he lay his life down for his friends."
John 15:13

Friday May 27

Closed Memorial Day.  Memorial WOD "Trevor" Saturday 10am

 

Victoria

and Stefen

Richer

STRENGTH

Snatch

1 RM



WOD

"Air Force WOD"

4 Burpees at the top of each minute, including 1st minute

Thrusters

Sumo Dead High Pull

Push Jerk

OHS

Front Squat

Featuring "Coach Angie"

Thursday May 26

Coach Jay and David

MAKE UP DAY

or

NFT

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

Ring Dips

Box Jumps

Back Lunges

3 Pull Ups in Between each Round

Focus on Technique-Goal Unbroken

FINISHER:

400 M Run

Wednesday May 25

STRENGTH

Shoulder Press

1 RM

WOD For Time:

3 Rounds

           10 DL (Mod/Heavy)

             20 DU or Tuck Jumps

30 Air Squats

40 Sit Ups     

       50 KBS (1/1.5pd)

    

FINISHER:

Slow Decent Pull ups

x10 (4 count down)