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

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

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 :)

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..

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)

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!!

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

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

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

Saturday November 13

WOD
Deck of Cards

Sit Ups
Lunges
Shoulder Press
Push Ups

Mobility
http://www.youtube.com/watch?v=V_HUPsZ4k_U

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>>>

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

Tuesday November 9

WOD

 

LOL -wall ball sit ups

Bench Mark

"FRAN"

http://www.youtube.com/watch?v=xJ27XzR3HJc

21-15-9

Thrusters (95-65#)

Pull Ups

Finisher:

3 x 10 Sumo Grip Deadlift (Body Weight)

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

 

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 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

 

Shana and Chris

Happy 15th Anniversary

REST DAY or MAKE UP DAY