Saturday, 31 May 2008

"Tommy Tough Nuts" doing some beach burpees in Italy...yes I said Italy! WOD #1: "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Be sure to click on the "CrossFit Total" link above; it gives great insight on how the WOD is supposed to played out...extremely important. WOD #2: "Helen" 3 rounds for time of: 400 meter run 1.5 pood Kettlebell swing x 21 reps Pull-ups 12 reps I'm offering two WODs today because I'm expecting a group of newbies...I'd like to put them through one of my favorite benchmark WODs. Eric...I'll need your help on leading the "CrossFit Total" - thanks man! The WODs will be held at the North Side Fitness Center starting at 1130...see ya' there!

Friday, 30 May 2008

Wow, is anybody else feeling the effects of these last two rounds of WODs? I sure am...my body needs this rest day like no other! Great job crew - I loved the intensity and enthusiasm that you've shown throughout these grueling WODs. Make sure to check the website tonight; the time and place of Saturday's WOD will be posted! In the meantime, rest up and check out the following aritcles on CrossFit in the Air Force...anybody have any publicity ideas? Bolling Fitness Center Langley AFB BOM Squad

Thursday, 29 May 2008

Eric and Brennon get their first muscle-ups ever...CONGRATS guys. Jeremy got one too but I had the stupid camera turned off! Making us proud baby! Shoulder Press 3-3-3-3-3 reps If you're unfamiliar with this lift, that's okay - we'll be starting out with the PVC pipe and working up from there. This is a good day to really focus on technique...virtuosity baby! Attention: I should have mentioned this earlier but Jason (MSgt Lydon) does the WODs in the morning. If you prefer to get your WOD in before you start your day don't hesitate to meet up with him at the North Side Fitness Center at 0700! He's been CrossFittin' for about two years now and really knows what he's doing. So go on and GET SOME with him in the AM...he doesn't bite - promise! Otherwise, we'll be doing the afternoon WOD at the same time, same place: North Side Fitness Center at 1500. Gettin' more publicity...check it out: Total Fit Challenge

Wednesday, 28 May 2008

Run 1 mile Two minutes of each: Row 30 pound Dumbbell thrusters 20 pound Medicine ball cleans Double-unders Pull-ups The clock runs continuously for the ten minutes after the run. **Wayne has been groaning about why his picture hasn't been up on the website. Well, I felt pretty bad about it so I figured I'd put his best picture up on today's WOD. We like to call it his best "pillow face"--happy now Wayne?

Tuesday, 27 May 2008

Morning WOD: We'll be meeting at the North Side Fitness Center at 0645 for the morning WOD. "Jason" For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups Afternoon WOD: We'll be meeting at the North Side Fitness Center at 1500 for the afternoon WOD. Complete as many rounds as you can in 20 minutes of: 5 Pull-ups 10 Burpees Overhead Walking Lunge (w/ PVC pipe), 15 steps A big thanks to Barbara, Sherry, and David for coming out yesterday to the Fundamentals class. I hope you guys learned something; I at least know that Barbara learned one thing: muscle-ups are no joke!! We've got two WODs today because I'll be leading unit PT in the afternoon...I don't know if those "Non-CrossFitters" are ready for "Jason"--if you can't make the morning WOD, don't worry because you can always make it up...like tomorrow maybe?! Don't forget to check out the link to Brand-X's Scaled down WODs...see ya' soon!

Monday, 26 May 2008
	Okay folks...CrossFit Ramstein's very first Orientation and Fundamentals Class. I'm looking forward to seeing you...I'll be providing the Kool-Aid!  Let us all take a moment or two today and remember and honor our brothers and sisters in arms that have perished while serving our great country!

Sunday, 25 May 2008

***************ACHTUNG*************** Today and tomorrow will be rest days as I'm waiting to fall a day behind the main site. As mentioned earlier, this will make it easier for us to better prepare for the next day's WOD. The interest level in CrossFit has gone from through the roof to outerspace people! I want to ensure that all of the new people that are interested are getting the proper instruction before jumping into a group WOD. So, this Monday (yes Memorial Day) I will be holding a CrossFit Orientation and Fundamentals class. The class will be located in the aerobics room on the upper floor of the South Side Fitness Center from 0900-1000. I probably don't need to tell you, but dress accordingly (i.e., workout clothes!). An hour may not be long enough to get everything done that I want, so look for more of these classes in the future. The goal for this class is to introduce and acclimate new (and experienced) CrossFitters to the foundational movements and methodology associated with CrossFit. I have the room (and manpower) to accomodate only 12 people. Right now I've got about 6 "verbal confirmations" - I know it's short notice but if you'd like to attend please click on the "Contact Us" link and submit your request by filling out the e-form. UPDATE: I haven't gotten many responses so far (probably due to short notice), so come on out tomorrow...I've got room for more!

Saturday, 24 May 2008
	Three rounds for time of: Run 800 meters 50 Pull-ups

Friday, 23 May 2008

Five rounds for time of: 2 pood Kettlebell swings, 25 reps 25 GHD Sit-ups 25 Back Extensions 25 Knees to Elbows Alright...another new WOD! I know we don't have access to a GHD machine (Boooo!) but we'll work it out, don't worry (some Ab Mat work perhaps). I know some of you may be fearing the Knees to Elbows as well...but fear not - we'll do some variations. Also, don't forget to check out the Brand-X Martial Arts website (click on the "Links" button) for the scaled down versions - thanks Brand-X! Saturday's WOD will be held at the North Side Fitness Center on Ramstein AB at 1130. On a side note: In addition to our next rest day - Sunday - we'll be taking Monday as a "semi-rest day"...because we're way ahead of PST I'm going to start following the main website 1 day behind. This will allow me to better prepare for the next day's WOD; this will work out better for you early morning freaks anyway. So, for Monday we'll be doing some light PVC work - I encourage everyone to come out...especially the newbies! We'll be going back to the basics, covering the foundational movements of CrossFit. Besides, this is a great time for you all to show me how well you've progressed...especially with those Overhead Squats! Go to the main website and click on "Exercises and Demos" - then scroll down to the Knees to Elbows demo...it's great stuff! www.crossfit.com

Thursday, 22 May 2008
	Five rounds of: Deadlift, 3 reps Handstand push-ups, max reps Try to find a weight that is challenging but will also enable you to maintain good form. Rest as needed between sets...but when I say rest, I'm not talking hours here folks!

Wednesday, 21 May 2008
	Rest Day (for some) TotalFit Challenge - May 2008 Tom and Jason - 2nd Place...by 4 seconds damn it! Brian and Eric - 3rd Place

Tuesday, 20 May 2008
	For time: Row 1000 meters 25 Burpees Row 750 meters 50 Burpees Row 500 meters 75 Burpees

Monday, 19 May 2008
	For time: 75 Push-ups 95 pound Sumo-deadlift high-pull, 50 reps 50 Ring Dips 45 pound Weighted Pull-ups, 30 reps 25 Handstand Push-ups

Sunday, 18 May 2008
	Complete as many rounds in 20 minutes as you can of: 95 pound Clean and Jerk, 15 reps Run 400 meters

Friday, 16 May 2008
	"Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups

Thursday, 15 May 2008
	"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR "Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups

Wednesday, 14 May 2008
	Deadlift 1-1-1-1-1-1-1 reps

Monday, 12 May 2008
	30 Muscle-ups for time If you cannot do the muscle-ups do 120 pull-ups and 120 dips. OUCH!!

Sunday, 11 May 208
	Overhead Squat 3-3-3-3-3-3-3 reps Oh and BTW...HAPPY MOTHER'S DAY!

Saturday, 10 May 2008
	"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups

Thursday, 8 May 2008
	"Diane" 21-15-9 reps of: 225 pound Deadlift Handstand push-ups

Wednesday, 7 May 2008 Four rounds, each for time of: 800 meter run Rest as needed between efforts Remember: We're looking for no more than a plus/minus 3-5 secs between splits!

Tuesday, 6 May 2008 "Elizabeth" 21 - 15 - 9 reps of: Clean 135 lbs Ring dips