Monday, 30 June 2008

"Lynne" Five rounds for max reps of: Body weight bench press Pull-ups Sweet....no legs! See you in the weight room at the North Side Fitness Center at 1500. Hey...sorry for screwing up the Online Forum the other day; I had to re-create it. For those who had already registered, you're going to have to do it again. In case you haven't figured it out yet, I'm no "web-genius"--sorry for the inconvenience!

Sunday, 29 June 2008

45 Double-unders 135 pound Squat clean, 45 reps 45 Ring Dips 45 Double-unders Okay, did somebody upset Coach or something? I think we all felt like dying after yesterday's WOD...and now this?! Love ya' Coach! We'll be meeting at the North Side Fitness Center at 1400...again, 1400! Attention: I've added/re-vamped a couple of features on the website. Check out the new Photo Album link. It's no longer that crappy little slideshow. The new album will allow you to navigate through the various different WODs and such; it also allows you to view the images in their normal size as well as allowing you to add comments. I've also added an Online Forum. Just follow the link, register, and start typing away. This will allow us to communicate on ideas, thoughts, etc. It's still in the beginning stages, so look for more topics and what-not in the future!

Saturday, 28 June 2008
	3 rounds for time of: Run 800 meters 1.5 pood Kettlebell swing, 21 reps 95 pound Thruster, 21 reps 21 Pull-ups Sorry for the late post...fell asleep at 2030 last night. We'll be meeting at the North Side Fitness Center at 1000...yes 1000!

Friday, 27 June 2008
	Here are the results from yesterday's "Fight Gone Bad" As Rx'd:  Brian  294  Wayne  265 Sumo DLHP / Push press scaled to 65 lbs:  Mike  254  Scott  248  Joe  235  Jeremy  184 For those who weren't there yesterday and want to make up the WOD, I'll be at the North Side Fitness Center at 1600.

Thursday, 26 June 2008

"Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Oh baby...can't wait for this one! It will be the first time doing this WOD for many of you...do not be afraid. Well okay...maybe a little bit afraid. Nevertheless, this one is a classic and one of personal favorites! We'll be meeting at the North Side Fitness Center at 1500. I'm going to try to show up around 1445 to set up, so if any of you can make it, your help would be appreciated...thanks!

Wedensday, 25 June 2008

Snatch 1-1-1-1-1-1-1 reps I'm excited for this one because I believe a couple of you have graduated past the PVC pipe...we'll see. Needless to say, we'll be starting with the Burgener Warm-Up and progressively building up to (potentially) adding load. We'll be meeting at the North Side Fitness Center at 1500. Unfortunately Jason is gone until next week, so he will not be able to lead the morning WODs. Please, please, please do not attempt this one on your own...you can always reach in the hopper and pick out another WOD. But try to make it at 1500 if you can!

Tuesday, 24 June 2008
	Run 5 K Check out the link below. It will take you to the running demos on the main site - a lot of great info. We'll be meeting at the South Side track at 1500! Running Demos

Sunday, 22 June 2008
	For time: 50 Muscle-ups Say again, over?! Here's the sub for this one...I wouldn't exactly consider it any easier: 150 Dips / 150 Pull-Ups. Or if you really want to challenge yourself: 200 Dips / 200 Pull-Ups. Of course we'll scale this WOD as needed. See you at the North Side Fitness Center at 1130. Don't forget: I'll also be holding a CrossFit Orientation/Fundamentals class from 1230 to 1330!

Saturday, 21 June 2008

WOD #1: Complete as many rounds in 20 minutes as you can of: 65 pound Thruster, 10 reps 10 Pull-ups or WOD #2: "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep I'm offering two WODs today; both will be at the North Side Fitness Center. WOD #1 will be at 1130 and WOD #2 will be at 1215. Also, I'm doing an Orientation/Fundamentals Class on Sunday after the WOD. Showtime for the class will be 1230!

Friday, 20 June 2008

"CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Morning WOD with Jason at the North Side Fitness Center at 0715. If you don't know who Jason is just look for the only dude with a CrossFit shirt on. Afternoon WOD with Brian at the North Side Fitness Center at 1500. Please click on the "CrossFit Total" link above - it will give you good insight on how this WOD is supposed to be done properly. A huge "THANKS" to Suzanne, Mike, Tom, Jason, Wayne, and Jeremy for helping out last night at the "CrossFit Clinic". I figured that I'd call it that because that's exactly what it was...we took over by storm. The high school athletes were very responsive and showed great heart throughout the entire training session. After putting a plug in (naturally) for CrossFit, and CrossFit Ramstein we put the athletes through the CrossFit Warm-Up and then - of course - the WOD: For time: Run one lap around perimeter of field 10 Burpees, starting at goal line Run backwards to mid-field, 10 Burpees Side shuffle to other goal line, 10 Burpees Run one lap around perimeter of field, 25 push-ups at second corner, 25 crunches at third corner, 25 squats at fourth corner Run one lap around perimeter of field Needless to say, we kicked their butt! We actually had pukie visit one of the athletes, a chipped tooth, and one that just about passed out. Now that's what I call intense baby! All in all...a great success! Look for a video compilation of the clinic in the future!

Thursday, 19 June 2008

Mike won the "Face of the Day" award for yesterday's WOD...nice, huh? Remember: Tonight is the Sports Nutrition/Fitness Clinic at Miesau Army Depot. We'll be meeting at the soccer field on Miesau at 1800. I have to admit that I don't even know where the soccer field is. No worries though because Miesau is pretty small - we shouldn't get lost...famous last words. Give me a call or e-mail if you've got any questions or you need a ride up there.

Wednesday, 18 June 2008
	Seven rounds for time of: 75 pound Shoulder Press, 21 reps 21 Back extensions We'll be meeting at the North Side Fitness Center at 1500.

Tuesday, 17 June 2008
	For time: 50 Sit-ups 50 Double-unders 50 Sit-ups Walking Lunge, 50 steps 50 Sit-ups 50 Burpees 50 Sit-ups Another fun WOD; see you at the North Side Fitness Center at 1500!

Monday, 16 June 2008
	Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Well be meeting in the weight room at the South South Fitness Center at 1130. Yes...the South Side! See ya' there! Do you think that food in the picture is "Zone Friendly"--just asking because that's pretty much all I ate this weekend!!

Saturday, 14 June 2008

"Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups I won't be there for the WOD today so if you want to meet up with the crew, plan on 1130 at the North Side Fintess Center. If you plan on working out on your own remember: When using the back extension appartus, DO NOT go beyond a 45 degree angle. Since we don't have a GHD machine we have to use that stupid little back extension thing...don't hyper-extend!

Friday, 13 June 2008

Seven rounds for time of: 10 One legged squats, alternating 12 Ring dips 15 Pull-ups One legged squats, or "pistols" are no joke. Fear not though; I'll show you some variations of the assisted kind. Be sure to check the scaled down WODs link, courtesy of Brand-X Martial Arts. We'll be meeting at the North Side Fitness Center at 1500. And as for today's picture...somebody was doing Deadlifts correctly. Was that you Jeremy...great job brother! I know...we're a bit deranged. Don't forget: After the WOD we're going to have a little "sit-down" and figure out what kind of WOD we'll be programming for the fitness/nutrition clinic next week (see previous day's post for details).

Thursday, 12 June 2008

Deadlift 3-3-3-3-3 reps We'll be meeting at the North Side Fitness Center weight room at 1500! News Flash!! The T-Shirts are in so put your order in quick as we only have a limited amount. It was just a test run to see how they would turn out...and they look AWESOME! Now we can start sporting our gear around base - we're bound to open more eyes. Just think...you're part of a new legacy - how does it feel? Yeah, I thought so! On another note: The fitness/nutrition clinic that I mentioned yesterday is a GO! There will be a total of 71 high school athletes, so we've got our work cut out for us. Location: Miesau Army Depot Date: Thursday, 19 June 2008 Time: 1830-2030 For all those interested in helping out please speak up...I'll need all the help I can get. So after this Friday's WOD, we'll sit down with pen, paper, and brains and figure out how we're going to punish these kids. Whoops...did I say punish? I'm sorry, I meant "train and educate" - let's show 'em what we're all about!

Wednesday, 11 June 2008

Great Opportunity! Good news folks! Mr. Sydney Clark - the North Side Fitness Center manager - approached me yesterday with a great opportunity. On 19 June at Miesau Army Depot there will be a fitness/health clinic for 65 high school athletes around Germany. Mr. Clark asked me to take the lead on this! So here's the deal: I'd like to get together sometime next week and throw some ideas around so we can put together a great clinic for these athletes. I'd like to take a handful of my "regulars" (and you know who you are) with me to help out.  Also during our meeting we'll be covering issues such as fund-raisers, charity events, and the future of CrossFit Ramstein. Look for more soon on the actual date, time, and location. Have a great rest day!

Tuesday, 10 June 2008

"Griff" For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards One of our very own...let's honor Griff well by laying it all on the line. I will most likely be back to join you for this WOD...so let's give it everything we've got! North Side Fitness Center at 1500 - let's get a great turnout for this one. We'll definitely be getting some strange looks from all of the wannabe passers-by...see ya there!

Monday, 9 June 2008
	For time: 12 Burpees 12 Pull-ups

Sunday, 8 June 2008
	Five rounds for time of: 135 pound Squat clean, 7 reps 15 Handstand push-ups This looks like a "fun" WOD...whaddya' think? I wish I could be there to push through the pain with you. Remember to scale as needed; there are also some good subs for handstand push-ups. If you have any questions on this WOD please ask...Eric is a good source for answers. 3-2-1...GO!

Saturday, 7 June 2008
	Hey, a rest day on a Saturday...that's always nice! The T-shirts are on their way...start getting excited!

Friday, 6 June 2008
	Back Squat 5-5-5-5-5 reps Just thought I'd show you all a picture of where I'm at right now - pretty sweet, huh? In case you haven't checked the main site lately...take a look at the affiliate blog page. We're linked up! I'd just like to say "thanks" to all those who have had a hand in making CrossFit Ramstein a reality...you know who you are! I'm looking forward to coming back...GET SOME!

Thursday, 5 June 2008

Complete as many rounds in 20 minutes as you can of: 15 Pull-ups 30 Push-ups 45 Squats Okay crew, as most of you know I'll be gone until next Thursday. Look to Eric for any guidance and/or questions about the WODs. If there are Olympic Lifts involved, read up as much as you can, watch as many videos as you can, and always start with the PVC pipe...work up to a weight that allows you to maintain strict form. I'll try to do a little supplemental WOD programming for you if there are a lot of technical lifts involved in the WODs. Train hard, have fun, and stay safe - I'll see you next week!

Wednesday, 4 June 2008
	Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps We'll be PVC pipin' it at the North Side Fitness Center at 1500!

Tuesday, 3 June 2008
	Fundamentals Class at the North Side Fitness Center at 1500!

Monday, 2 June 2008

For time: 135 lb Squat clean, 10 reps 50 GHD Sit-ups 135 lb Squat clean, 8 reps 40 GHD Sit-ups 135 lb Squat clean, 6 reps 30 GHD Sit-ups 135 lb Squat clean, 4 reps 20 GHD Sit-ups 135 lb Squat clean, 2 reps 10 GHD Sit-ups Another butt-kicker is in store for us with this WOD. Again, we don't have a GHD machine so we'll be subbing with Ab Mat sit ups. As most of us know...these are a pretty good sub--our abs were screaming for about four or five days the last time we subbed these for GHD sit-ups. You can get your morning WOD in with Jason at the North Side Fitness Center at 0700 or the afternoon WOD with Brian at the North Side Fitness Center at 1500.   Sheff and Scott took on a 20K bike race this past Saturday. Sheff: 1:14 / Scott: 1:08 Great job fellas!

Sunday, 1 June 2008

Yes Jason...you have to finish, even if your hands are bleeding! For time: 135 lb Thruster, 10 reps 50 Double-unders 135 lb Thruster, 8 reps 40 Double-unders 135 lb Thruster, 6 reps 30 Double-unders 135 lb Thruster, 4 reps 20 Double-unders 135 lb Thruster, 2 reps 10 Double-unders Oh baby I can't wait for this one! I know I always say it but be sure to check out the "Links" button for the scaled down WODs--courtesy of Brand-X Martial Arts.