Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups
Note: The idea behind this WOD is to go for a max effort of pull-ups each and every round, duh. Forearms should be burning, grip should be weakening, blisters should be forming! Okay, so we want to avoid the blister part, but you get the point, right?
Compare to:20 Nov 08 Scaled WODs: Five rounds of: Run 200 meters 12 band-assisted pull ups ______________________
Three rounds of: Run 200 meters 12 band-assisted pull ups
Is America really this serious about The Whopper? Check it out:
Friday, 30 January 2009
"Elizabeth"
21-15-9 reps of: Clean 135 pounds Ring dips
*Women 95 lbs
Clean Ring Dips Scaled WODs: 21-15-9 reps of: Clean 95-115 lbs for men / 55-75 lbs for women If you can’t do ring dips do 2X the bench/box dips ________________________________________ 21-15-9 reps of: Medicine ball cleans Bench Dips ________________________________________ 15-12-9 reps of: Medicine ball cleans Bench Dips Beginner's WOD: Primary focus will be the shoulder press
Five rounds for time of: 10 shoulder presses (weight determined by trainer) 10 Hip extensions
Hey, who's that guy? Well, it's Mike Donohue of course - we miss you buddy!
One of the greatest things about CrossFit is the fact that whenever you meet another CrossFitter, they're bound to welcome you with open arms. We hope Mike has found some fellow CrossFitters all the way over there in Wyoming. But if not, he knows he's still a part of the CrossFit Ramstein family. Don't worry brother, you'll find some of our contrarian bretheren soon enough! The CrossFit community is a very unique community; not only do we form strong bonds with each other in our own affiliate, but we connect with other like-minded individuals through the online community. That is the heart of CrossFit and pretty much all it stands for: increasing human performance while fostering lasting friendships along the way. Posted 29 January, 2009 8:05 PM
As usual, for those who are familiar with this lift, let's go heavy! If you are still learning the thruster or have yet to go heavy, expect to execute lighter reps, focusing on strict form. If a trainer is not present for the time of your WOD, please keep the weight light (something you can do 5 times comfortably, with perfect form). We're trying something new folks! For those of you who haven't been able to get into one of our Orientation/Fundamentals classes but want to get started right away, we have a solution. Every "ON" day, we'll now be offering a beginner WOD from 1700-1800. The lead trainer for these sessions will be Victor Cruz.
Beginner's WOD: Primary focus will be the Air Squat
Complete as many rounds as possible in 15 minutes of: 10 Air Squats 10 Ab-Mat Sit-ups 5 Pull-ups
Remember: the thruster is a front squat directly into an overhead press!
Posted 28 January, 2009 8:00 PM
Wednesday, 28 January 2009
So is anyone else's core smoked?! A pretty tough last two days, huh? We're maintaining AWESOME numbers as far as participation goes - keep it up folks! The CrossFit Ramstein training crew couldn't be happier with the dedication and loyalty that you all show to our program - thanks a bunch!
Now check out some of the awesome ladies of CrossFit Ramstein taking on "Grace"--my apologies for the quality of the video; all I had was my cell phone!
Posted 27 January, 2009 9:45 PM
Tuesday, 27 January 2009
Five rounds for time of: 30 Glute-ham sit-ups 25 Hip extensions
We will be substituting hip extensions for back extensions.A back extension, when done correctly, is a much slower and deliberate movement. Because this WOD is "for time" we don't want to risk injury by doing fast back extensions. Please watch the video to find out the difference: Back Extension, Hip Extension, Hip-back Extension(courtesy of www.crossfit.com) Scaled WODs: Four rounds for time of: 30 Glute-ham sit-ups 25 Hip extensions -------------------------------- Four rounds for time of: 20 Glute-ham sit-ups (to parallel) 15 Hip extensions -------------------------------- Three rounds for time of: 10 Glute-ham sit-ups (to parallel) 10 Hip extensions ------------------------------- Three rounds for time of: 5 Glute-ham sit-ups (to parallel) 10 Hip extensions
Bryant battles the box!
Posted 26 January, 2009 6:30 PM
Monday, 26 January 2009
"Barbara"
Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
Rest precisely three minutes between each round. Scaled WODs: Five rounds, each for time of: 10 Pull-ups 20 Push-ups 30 Sit-ups 40 Squats
Rest precisely three minutes between each round. Five rounds, each for time of: 5 Pull-ups (band-assisted if needed) 10 Push-ups 15 Sit-ups 20 Squats
Rest precisely three minutes between each round. Post time.
Rich getting some of FGB as Jay looks on
Posted 26 January, 2009 4:30 AM
Sunday, 25 January 2009
Time to get CLEAN! Today's WOD will be a skills work day. We'll be focusing on the following lifts:
What are your weaknesses? Is it pull-ups? Cleans perhaps? Maybe it's snatches. Whatever they are, CrossFit will expose them; do NOT shy away from a WOD because it incorporates one of your weaknesses. Step up and DO IT...that's the only way you're going to learn and become proficient with these movements. You WILL get better, but it's going to take a lot of hard work on your part. And we'll be there to make sure you're doing it correctly and safely. Posted 24 January, 2009 6:00 PM
Saturday, 24 January 2009
"The CrossFit Ramstein Family is Growing"
I must admit that this past week has been a trying one; because of duty responsibilities I have been unable to make the afternoon WODs. Because of this, I've been joining the "early morning group"--and I've quickly discovered that CrossFit is even harder at 0530 in the morning! Much thanks goes out to my morning crew (which has been growing)--the consistency and intensity has been first rate!
So after a long week (and a long Friday to boot), I decided to head to CrossFit Ramstein HQ to see what was going on. Still in uniform (which many of you haven't even seen me in) I strolled into the gym. Already, I could feel the energy; I heard the screams of determination...the "noise of non-stop"--and it was truly music to my ears. And there you were - each and every one of you...even some new faces. You were the presence in that place - all eyes were on you! Do you know why? It's because all of you were the hardest working ones in there. Everything in my peripheral was a blur--my focus was on you.
I saw Bryan - one of our newest trainers - motivating, leading, and efficiently running the WOD...thank you Bryan. I saw looks of agony, looks of satisfaction, looks of "when the heck is this WOD going to end!"--it was a great moment. But here's what got me folks. This morning, the whiteboard had about 10 or 15 names and times posted. I proceeded to count the names and times...okay are you ready for this? I counted over 40 different names and times! And people were still filtering in for the WOD! Those are some impressive numbers! Many, many thanks goes out to all those involved; I know it sometimes may be difficult to get your WOD done in a timely manner. But here's the thing: the North Side Fitness center leadership has been nothing but supportive and it's going to get even better. What does that mean? That means that we'll be getting more equipment and more trainers. We're laying out some groundwork to transform our area into a tried and true "CrossFit Box"--it will happen.
Such a happy family!
Posted 23 January, 2009 8:30 PM
Friday, 23 January 2009
Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees
Let trailing knee gently kiss the ground on each lunge
Overhead lunge/Burpee WOD(courtesy of www.crossfit.com) Scaled WODs: Five rounds for time of: 25 lb barbell Overhead walking lunges, 50 feet 21 Burpees or Four rounds for time of: PVC -15 lb barbell Overhead walking lunges, 35 feet 15 Burpees
Get that PVC overhead!
Posted 22 January, 2009 5:30 PM
Thursday, 22 January 2009
For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-ups
Substitute tuck sit pull ups if you are unable to do L pull ups Substitute band-assisted pull ups and short L sits for L pull ups if you cannot do L pull ups or pull ups.
If you are unable to do a HSPU, try the following progressions: Handstand Progressions, CrossFit Kids Handstand Push-up Variations (videos courtesy of www.crossfit.com) Scaled WOD: 10 Handstand push-ups 2 L Pull-up 8 Handstand push-ups 4 L Pull-ups 6 Handstand push-ups 6 L Pull-ups 4 Handstand push-ups 8 L Pull-ups 2 Handstand push-ups 10 L Pull-ups 1 Handstand push-ups
Do you think we gave 100% on the WOD?
Take a second or two to check out Lexie hang power cleaning some impressive weight: Lexie's Hang Power Clean And please disregard the hideous singing in the background...
If you've been CrossFitting for awhile, then you'll know the secret: INTENSITY is where the results are! But intensity doesn't always mean that we end up sprawled on the floor, gasping for breath and cursing the WOD! Perhaps you were able to execute 10 perfect air squats last week and now, two weeks later, you are able to bang out 20 perfect air squats...and quickly! What just happened there? You learned the MECHANICS and then you became CONSISTENT in that specific movement, and finally, you've increased the INTENSITY! Sound familiar? Of course it does...it's CrossFit's charter. Live by it and you will see and feel the results; it's all progressive - work hard and you will get there! Posted 21 January, 2009 6:50 PM
Attention:Jason will NOT be available for the morning WODs this entire week - so no trainer led WODs! Brian will NOT be available for today's afternoon WOD; Victor and Bryan's availability is unknown. Scaled WODs: Three rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps
*Women 185 lbs or Five rounds for time of: Run 400 meters 20 Glute-ham sit-ups 225 pound Deadlift, 15 reps
*Women 160 lbs Five rounds for time of: Run 400 meters 15 Glute-ham sit-ups 185 pound Deadlift, 15 reps
*Women 95-105 lbs Four rounds for time of: Run 200 meters 10 Sit-ups 45-65 pound Deadlift, 10 reps
*Women 35-45 lbs Three rounds for time of: Run/walk 200 meters 10 Sit-ups 10-35 pound Deadlift, 10 reps Posted 20 January, 2009 7:15 PM
You need to be a CrossFit Journal subcriber to be able to acces the "Skill Transfer Exercises" link; no better time than now to subscribe. It will truly enhance your CrossFit journey.
Because of the holiday, the North Side Fitness center will be closed. We're moving the WOD to theSouth Side Fitness center; we'll start at 0800. Trainers will be available until 1000, so if you need instruction, please show up at an appropriate time (before 0900 would be nice).
We will also be doing a "pre-WOD social breakfast" at Cafe Ludwig Mayer in Ramstein village. We will meet at the cafe at 0700 for coffee and Berliners! For those who do not know what a Berliner is, well...Google it! Not really a "Zone friendly" breakfast but hey...we deserve it! Follow this link for directions: Cafe Ludwig Mayer.
JT falls victim to the C2 Rower...another one down!
Posted 18 January, 2009 3:00 PM
Sunday, 18 January 2009
Run 10 K
You can scale this one pretty much however you'd like; here are some examples: Run 5 K Run/Walk 2.5 - 5 K Run/Walk 2.5 K
Group WOD will start at 1030 at the North Side!
Ben is feeling the burn from those extremely fun hill runs!
Posted 18 January, 2009 10:00 AM
Saturday, 17 January 2009
WE HAVE A GHD, WE HAVE A GHD, WE HAVE A GHD!!!
For time: 10 GHD Sit-ups 10 Hip & Back Extensions 95 pound Thrusters, 30 reps 50 Pull-ups
30 GHD Sit-ups 30 Hip & Back Extensions 95 pound Thrusters, 20 reps 35 Pull-ups
50 GHD Sit-ups 50 Hip & Back Extensions 95 pound Thrusters, 10 reps 20 Pull-ups
*Women, 65 lb thrusters The scaled WODs were just going to take up too much space; please refer to CrossFit Brand-X for the scaled versions of the WOD. Thanks!
"I swear...the fish was THIS BIG!"
Just like Jason's fish was "this big" CrossFit Ramstein's Fundamentals classes are growing as well! It's a true testament to the effectiveness and popularity of CrossFit. Being able to adapt to the unknown and the unknowable is what CrossFit prepares your body to face. If you embrace the CrossFit method and make a serious effort to stick to the 3 on and 1 off WOD schedule, you WILL achieve results. And a positive and noticeable change in body composition is just a bonus - you will gain confidence in your physical abilities...and this confidence will carry over to other challenges that life throws at you. Trust us...CrossFit works! Posted 16 January, 2009 7:30 PM
Friday, 16 January 2009
Okay folks, this is a rest day; and what do we do on rest days? Well...we rest of course! But if you're feeling up to the challenge (and you can be at the North Side today at 0545) we'll be doing a WOD. You can blame Vanessa and Jason for this one; they asked me to pick a WOD from the Hopper Deck. Well...here it is:
"Nancy" Three rounds for ttime of: 400 meter run 15 Overhead Squats, 95 lbs
Sounds like fun, huh?
Jason pushes through "Diane" on our WOD + Hopper Deck Draw day...this was his second WOD!
Posted 15 January, 2009 6:00 PM
Thursday, 15 January 2009
Most of us understand the military lifestyle; I know I do - I've spent my entire life in this type of culture. Moving from one location to another every few years is nothing out of the ordinary for us. Along the way we meet some great people don't we? Another CrossFit Ramstein member is leaving us: James "JJ" Johnson. And the word "great" doesn't even begin to describe him. JJ approached me one day and asked the question that I hear more often than not these days: "Hey, are you the CrossFit guy?" Of course I proudly answered yes; from that moment on, JJ never looked back.
He brings the most energy out of everyone to each WOD...he's definitely a screamer! He's also spent many hours staying after his WOD to help and encourage others. When it comes to an honest and sincere man...JJ fits the mold perfectly. He's the type of guy that I would trust my life with...I don't even have to think twice about that. Thank you JJ for everything that you've brought to CrossFit Ramstein - your spirit will forever remain.
So...to remain consistent with our tradition, a WOD has been programmed for JJ. As usual, I let the individual submit an initial idea and then we program the WOD together. We're hitting the pool for the very first time...CrossFit Ramstein presents...
If you are familiar with this lift AND HAVE GONE HEAVY BEFORE, then let's see some good efforts today. If you've never done an overhead squat with load on the bar, then it will most likely be PVC pipe work today. Because of JJ's going-away WOD, the CrossFit Ramstein trainers will most likely not be present for the afternoon WOD sessions. If you still plan on going, and are new to this lift, please watch the videos and USE ONLY THE PVC PIPE! Make sure you get a good three rounds of the CrossFit Warm-Up...challenge yourself with the warm-up. Get through it quickly and efficiently - you should be sweating by the time you're done!
JJ must have just gotten a new PR!
Posted 14 January, 2009 7:00 PM
Wednesday, 14 January 2009
For time: 155 pound Power clean 15 reps 30 Ring dips 155 pound Power clean 12 reps 24 Ring dips 155 pound Power clean 9 reps 18 Ring dips 155 pound Power clean 6 reps 12 Ring dips 155 pound Power clean 3 reps 6 Ring dips
*Women 115 lbs
Power Clean(courtesy of www.crossfit.com) Scaled WODs: For time: 135 pound Power clean 15 reps 30 Ring dips 135 pound Power clean 12 reps 24 Ring dips 135 pound Power clean 9 reps 18 Ring dips 135 pound Power clean 6 reps 12 Ring dips 135 pound Power clean 3 reps 6 Ring dips
*Women 95 lbs For time:
115 pound Power clean 15 reps 30 Ring dips 115 pound Power clean 12 reps 24 Ring dips 115 pound Power clean 9 reps 18 Ring dips 115 pound Power clean 6 reps 12 Ring dips 115 pound Power clean 3 reps 6 Ring dips
*Women 80 lbs For time:
35-65 pound Power clean 12 reps 20 Ring dips 35-65 pound Power clean 9 reps 15 Ring dips 35-65 pound Power clean 6 reps 10 Ring dips 35-65 pound Power clean 3 reps 5 Ring dips For time: 10-25 pound Power clean 12 reps 20 Ring dips 10-25 pound Power clean 9 reps 15 Ring dips 10-25 pound Power clean 6 reps 10 Ring dips 10-25 pound Power clean 3 reps 5 Ring dips
If you are unable to do Ring dips you can do the following: Dips or bar dips Jump to support on rings Bench dips Push ups
A common site lately for CrossFit Ramstein members!
Take care of your hands! Check out this link...it may help you: I've Got To Hand It To You (courtesy of CrossFit Virtuosity)
Posted 14 January, 2009 5:15 AM
Tuesday, 13 January 2009
For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling [wmv][mov] Pull-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24." Scaled WODs: For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling Pull-ups With an Olympic bar holding only one plate (men use 25 pound plate, women use 15 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24”. For time 25, 20, 15, 10 rep rounds of: Virtual shoveling Pull-ups With an Olympic bar holding only one plate (men use 15-25 pound plate, women use 5-15 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24”. For time 15, 10, and 5 rep rounds of: Virtual shoveling Pull-ups (jumping or band- assisted pull ups) With an Olympic bar holding only one plate (men use 45 pound bar, women use 25 pound bar), touch the end on one side of the barrier then the other for one “rep.” Barrier is 24”
CrossFit Ramstein would like to thank everyone who participated in last Saturday's Orientation/Fundamentals class. We were impressed with the attentiveness and intesity that you all brought with you; we hope you all learned something. Another thanks to all trainers, demonstrators, and media folks! We hope you stick with the program - see you at the next WOD! 3...2...1...GO! Posted 12 January, 2009 6:00 PM
Monday, 12 January 2009
This past Saturday's Orientation/Fundamentals Class
Posted 12 January, 2009 6:30 AM
Sunday, 11 January 2009
Run 5 K
The 5 K run will be at the normal time/location...North Side Fitness center at 1030. There should be some of the regular crew there to help any new members; the normal plan is to run outside but it's going to be extremely cold, so the treadmill can be used as an alternative. If running on the treadmill, set the inlcine to a 1.0 or 1.5.
To scale this WOD, run 1 to 2 miles based on your fitness level/ability.
We are also getting together to do CrossFit Total (please click on previous link and READ)! We will be meeting at the South Side Fitness center at 0700 for this WOD. The trainers will be available through 1000; with that being said, please arrive NO LATER THAN 0830!!
Victor (left) and Bryan (right) returned to Ramstein yesterday morning. Despite travel complications and the long flight back, these two newly CrossFit Certified trainers made their way over to CrossFit Ramstein HQ to assist in the Fundamentals class. They definitely possess the true spirit of a CrossFitter - welcome home guys, we've been eagerly awaiting your return! Posted 10 January, 2009 11:45 PM
Saturday, 10 January 2009
Front Squat 5-5-5-5-5 reps
Front Squat Good/Bad Bi-panel (courtesy of www.crossfit.com) Due to the Orientation/Fundamentals class today, there will be no group WOD. CrossFit Ramstein members are encouraged to come out and observe the class; we'll also need help around 1400...that's right around the time we'll be setting up for the WOD. And what is the WOD you ask? You'll just have to wait! For those individuals who are attending the class - come ready to sweat, have fun, and learn about the wonderful world of CrossFit!
Pay attention to the photo you newbies...you just may be experiencing something very, very similar! We look forward to meeting all of you; we're excited to share our passion of CrossFit with you!
Posted 9 January, 2009 7:45 PM
Friday, 9 Janurary 2009
Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Check out Rob Miller...one of the CrossFit originals: Video For scaled WODs, please click on the following link: CrossFit Brand-X Scaled WODS
Christiana - daughter of Bryant and Christina Merafuentes - poses for the camera with her "I Drank the Kool-Aid" workout journal. Christiana is one of our younger CrossFitters, but don't be fooled - she's a beast in the making! She has one of the most technically sound and efficient power cleans of the entire CrossFit family. If she continues to work as hard as she does at each WOD, she'll soon be feared by her peers - boys and girls alike! Keep up the intensity Christiana - you're doing great things! Don't you wish CrossFit was around when we were in high-school? Posted 8 January, 2009 10:00 PM
Thursday, 8 January 2009
CrossFitters:
OUTSTANDING job yesterday! I truly believe that we exceeded the expectations of Stars & Stripes. There was nothing more that Jason and I could have asked of you; the energy was beyond comparison! You demonstrated what it really means to not only be a part of CrossFit Ramstein, but what it really means to be "CrossFit"--you opened many, many eyes yesterday...and wide! Don't you just revel in those "what the heck are they doing" looks...it never gets old - never! They're looks of astonishment really; you should all be extremely proud of what you accomplish at every WOD - I am. Whether you hit a new PR or are going through skill work to improve your hang power clean...be proud because you are doing things that you may never have believed that you could.
Do you know why CrossFit Ramstein has grown to be so successful? It's YOU! Yes...you are the core of our existence. Just the other day, one of the fitness staff approached me and told me something like this, "I've seen some of your CrossFitters that have been doing this for awhile. I see the changes in them - their body composition, their attitude, their intensity"--pretty good stuff, huh? Give yourself a little pat on the back...feels good, doesn't it? Have a terrific rest day; come back Friday ready to hit it hard!
There it is...CrossFit Ramstein. We love it because it helps us reach fitness goals we never thought possible. We love it because of the way it makes us feel. We love it because of the great friendships that have been discovered. We loath it because we get nervous before each WOD. We loath it because it's HARD. We loath it because there's always a distinct possibility of puking! We live it because we've found something that works. We live it because it IS a lifestyle. We live it because we choose to. Posted 7 January, 2009 8:45 PM
Wednesday, 7 January 2009
Today is an exciting day for CrossFit Ramstein. We are getting an excellent opportunity to showcase just what it is we do and why. Stars & Stripes will be coming out at 1500 to interview some of our members as well as our trainers. After the standard CrossFit warm-up, we'll be demonstrating a little bit of functional fitness by bringing back...
If you are intimately familiar with this lift and have been CrossFitting for over three months, then go HEAVY! Within reason though folks; and if you've been CrossFitting for over three months then you'll know the difference between appropriately/safely challenging yourself and plain stupid. Brian will be at the WOD to run through skill work with the hang power clean. It is strongly recommended to go through the skill work exercises before adding load to the bar!
Sippin' on some of the "CrossFit Kool-Aid"
The above photo was taken in honor of Angel's (far right) birthday. Angel has been with CrossFit Ramstein for awhile now; just yesterday she established an impressive 3RM deadlift of 165 lbs. I asked her if following the CrossFit method had anything to do with that and she replied, "I truly believe that CrossFit has helped me gain strength and confidence"--need I say anything else on the matter?
What do your children believe fitness, wellness, and "being in shape" means? When you tell them you're going to do a CrossFit workout, do they know what you're talking about? The children of CrossFit Ramstein definitely know what a CrossFit WOD is...they even use our crazy terminology. You'll hear them begging Mommy and Daddy to, "take me to the CrossFit gym, take me to the CrossFit gym"--that's just awesome, isn't it? They'll brag about how they just did the CrossFit Warm-Up and express their disappointment when they couldn't be there.
Bringing our children up in our "CrossFit Culture" can only breed greatness; and that's not meant to sound arrogant...not at all. Children are very observant, are they not? They watch what we do...our work ethic, our dedication...our family. If we can teach our young ones functional fitness and the CrossFit mentality from an early age, then they will know nothing else. And why should they? Posted 4 January, 2009 7:30 PM
Sunday, 4 January 2009
What a great round of WODs to start off the new year! We're extremely proud of all of you; your dedication and efforts have truly been amazing! Let's keep up the intensity! Check out this link; it was on the CrossFit Affiliate Blog the other day:I am CrossFit fromCrossFit Central: Video
Why are you CrossFit?
Vanessa sticks a textbook squat clean!
Olympic style lifting is definitely something we all need to work on. Vanessa proved what hard work, dedication, and practice can do; you can all get there! We can teach you the movements but you need to take the time (and the PVC pipe) and practice these movements as part of your warm-up. Just pick one per WOD and spend 5-10 minutes on it. And do you know how else you can learn these movements and more? As Jason already hit you up on our forum: subscribe to the CrossFit Journal. It's a mere $25 per year but the information within is priceless. Subscribe...not tomorrow - NOW! Posted 3 January, 2009 7:45 PM
Not only are we doing "Murph" but we're also picking another WOD from the "Hopper Deck"--for those who do not know what that is...it's okay, you'll find out soon enough. So if you can, plan on a longer day; it is recommended that you bring something to eat!
Remember folks...two of our very own - Victor and Bryan - are starting their first day of their Level I Certification today at GSX Athletics in Fort Worth, Texas.We know that they will represent CrossFit Ramstein very well; we can't wait for them to return and make our program even better!
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.
**Attention:We're back to the normal WOD schedule! Also, tune into AFN "The Eagle" today at 0800; Jason, Vanessa, and Brian will be on the air, talking about CrossFit Ramstein! For scaled WODs, please click on the following link:CrossFit Brand-X Scaled WODs
JJ and Kari setting up for a tire flip!
What a great turnout for the New Year's Day WOD yesterday! We didn't expect that many CrossFitters...but let's be honest - we just can't get enough of each other, can we? Seriously...I really couldn't think of a better way to kick off the new year than to spend it with my CrossFit brothers and sisters...sharing in the exquisite pain of a killer WOD. Great job everyone! Posted 1 January, 2009 11:00 PM
Thursday, 1 January 2009
Happy New Year CrossFit Ramstein!
There's no better way to ring in the new year than to get together for a team WOD. Showtime is 1400 at Brian's house; here's what he has in store for everyone:
In teams of two, for time: Tractor Tire Flip, 10 flips Tractor Tire jumps, 100 reps Ring Dips, 50 reps Kettlebell swing, 100 reps (1 pood) 10 foot Rope climb, four ascents Hill Run, approximately 800 meters
On 3...2...1...GO, both team members will begin by flipping the tractor tire (team effort). After the flips are complete, the team will move on to the next exercise. There is no set number of reps that one team member must achieve...just as long as the team, as a whole, completes the required number of reps (i.e., team member #1 completes 70 tire jumps and team member #2 completes 30 tire jumps). The team MUST complete each exercise before moving on to the next. There's one caveat to this WOD: once the team reaches the hill run exercise, they can set their own pace. The finishing time for each team member will be recorded; the total time between the two team members will be their score.
First place winners will receive a new CrossFit Ramstein t-shirt of their choice!
Word to the wise: It's going to be VERY cold; please dress appropriately as the majority of these exercises will be performed outside.
Look at all of the CrossFitters!
Many affiliate owners started training people in their garage. They might have had two or three clients; over time the numbers grew...and fast! They ran into space and equipment issues, forcing them to either give up or get out. And when I say get out, I mean get out and get a bigger box. Because CrossFit Ramstein trains out of one of the fitness centers on base, we don't have the luxury of expanding. We've made outstanding progress when it comes to equipment, but what about space?
The average number of CrossFitters at our group WODs is upwards of 20+ people! With these kinds of numbers, you can only imagine how difficult it is to support the WOD in an efficient manner. But let me tell you this: our members aren't worried about all of that. Do you know what they're worried about? Getting their WOD in, no matter what it takes; but even more noteworthy is their support for one another! I'm watching you guys and gals and I must say...I'm impressed! We appreciate your support and dedication to not only CrossFit Ramstein but to each other! Posted 31 December, 2008 6:30 PM
For those individuals who are attending the class - come ready to sweat, have fun, and learn about the wonderful world of CrossFit!
