If you need to scale this WOD, try a different rep scheme: 15-12-9. Or lighten the load...men try 65lbs and women try the 45lb bar. Check out some video demos of handstand push-up variations here.
For most of you, this will be the first time attempting a Painstorm WOD. Check out a little bit of history behind Painstorm here.This particular WOD was programmed by Chris Kemp, owner of CrossFit Northeast England. Thanks for the pain Kempie - we'll let you know how it goes!
Posted 30 May, 2009 7:15 PM
Saturday, 30 May 2009
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Nobody likes a jerk! Well actually....we LOVE jerks! But how is your jerk...have you been practicing your skill transfer work or do you just grab the bar and go? The training crew isn't always there to ensure that you're getting your skill work in. If you feel yourself getting frustrated with a certain lift, movement, or skill, step back a moment and ask yourself why. Is it because you haven't practiced the movement with the PVC pipe in weeks? Or is it because you've been slacking on your CrossFit Journal reading / video watching? CrossFit is hard - plain and simple. You need to continue to work on your weaknesses; you also need to re-visit some of the foundational movements of CrossFit. If you see a trainer around, grab them and ask them, "Can you watch me jerk?" Just just make sure you don't leave a pause between "me" and "jerk"--you don't want to go offending anyone...you know us CrossFitters - thin-skinned. Eh....not quite! Posted 29 May, 2009 11:15 PM
Friday, 29 May 2009
"Pararescueman"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 315lbs* Power clean: 205lbs** Clean & Jerk: 155lbs***
*Women use 185lbs **Women use 135lbs ***Women use 100lbs
Set up three bars and storm through for time. Time limit for this WOD is 90 minutes--this will most likely be the longest CrossFit WOD that you'll ever attempt! Please use common sense when choosing the weight. Here are some scaled recommendations:
Men: Deadlift: 225lbs Power clean: 185lbs Clean & Jerk: 135lbs
Women: Deadlift: 135 Power clean: 95lbs Clean & Jerk: 65lbs
Kari getting crazy with either a kettlebell or a medicine ball...can't really tell!
Posted 28 May, 2009 7:00 PM
Wednesday, 27 May 2009
"Barbara"
Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Now that's a pull-up station...jealous!
CrossFit Ramstein would like to thank CrossFit Manchester and CrossFit Central Manchester for a fantastic weekend! Great weather, great WODs, and great friends--we cannot imagine a better combination than that! Okay...so add the following: "OPEN YOUR MOUTH"--and perhaps you've got the best combination. For those who are wondering what the heck that means...well, you sort of had to be there. Sapporo Teppanyaki...yum! Some of us were meeting again and some of us met for the first time; bottom line is this: it doesn't matter where you are in the world, or if you're meeting for the first time...the CrossFit mentality and family-like feeling is immediately present. Thanks again for such an awesome time. We'll be seeing you again in the future. Posted 26 May, 2009 5:45 PM
It is hard to believe that it has been one year since we've been an official CrossFit affiliate. We're proud that our program has remained not only steadfast, but has gained incredible popularity and has forged a loyal family of CrossFitters! No better way to celebrate our first birthday than to bring back our signature WOD. Have fun with it folks...know that you have been and will continue to be a part of something truly awesome! Posted 21 May, 2009 7:15 PM
Thursday, 21 May 2009
Four rounds for time of: Run 400 meters 50 Squats
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Pretty sweet Olympic lifting platform, huh? Well guess what...you're going to see two more of those, fully constructed and ready to go today! Thanks to Coach Cline, Buck, and Jason for volunteering the manpower for this project. And we're not stopping here folks...oh no! Our goal for now is to get a total of five of these stations up and running (w/a total of 10 in the future). So far we've got three...not too bad. Another big thanks to all of those who have donated to CrossFit Ramstein--these platforms are the result of your generosity...we couldn't have done it without you. Just another testament to the awesome CrossFit community that we have here at Ramstein! Now...who wants to have a "Grace-Off"....? Posted 20 May, 2009 6:30 PM
Tuesday, 19 May 2009
For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
PJ gettin' full ROM!
Posted 18 May, 2009 9:45 PM
Monday, 18 May 2009
Four rounds for time of: 100 ft Walking lunge, carrying 30 pound dumbbells 24 inch Box Jump, 30 reps 30 pound Weighted pull-ups, 20 reps
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
We couldn't have asked for a better weekend. On Saturday, CrossFit Ramstein hosted another Orientation/Fundamentals class. We've done so many of these classes that we're starting to lose count. Like most of our classes, there were a handful of individuals who have dabbled with CrossFit a few times. But the majority of the group didn't have any prior experience with CrossFit. We hope that you all took something positive away from the class--and we hope to see you again! It's always amazing...a group of people, many who have just met for the first time, encouraging each other and pushing each other to keep going. That's CrossFit: instant camaraderie!
Just like Saturday did, Sunday brought beautiful and temperate weather. No better time for an "in the park WOD" and delicious brunch to follow. We'd like to say "thank you" to Bethany and Brian Dines for hosting our Sunday "Brunch WOD"--it was full of wheelbarrow races, burpees, ring dips, cracking heads open on playground equipment, and of course, the outstandingly scrumptious "Zone-friendly" brunch. What an awesome CrossFit weekend...we love our family! Posted 17 May, 2009 8:00 PM
CrossFit Ramstein entered its twelfth month of being an official CrossFit Affiliate in May, with the one year mark being next Friday the 22nd. The first Orientation/Fundamentals class was literally just Brian and three participants...three! As the months progressed, so did the program. At times, there were some sleepless nights...wondering if CrossFit Ramstein would ever "take off"--well guess what - it did. We've accrued a selfless and stellar training crew; these individuals dedicate many hours to training and providing leadership to those who strive to learn and improve upon their CrossFit journey. We cannot be more proud of our "CrossFit family"--you are truly the main ingredient to our success!
It is once again time to pass out the "CrossFit Kool-Aid"...and that is said in jest, because we don't like to think of ourselves as cultish. Some may view as such but we know better. We know we've found something different, something challenging, something that works, and yes...something addictive. But it's a good kind of addiction. So...to the newbies: get ready to drink up; we look forward to meeting you and sharing with you what we've found to be a life-changing experience. Posted 15 April, 2009 10:00 PM
Friday, 15 May 2009
Five rounds for time of: 30 Glute-ham sit-ups* 25 Back extensions
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Also, please take careful consideration with CrossFit Brand-X's recommendation: " If you are unfamiliar with the movement you should cut the number of GHD sit ups to a number you think you can do and then cut that in half. Please take this warning regarding GHD sit ups seriously."
Posted 14 April, 2009 9:30PM
Thursday, 14 May 2009
"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
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Just when you think you cannot go on--just when you think you cannot get one more rep in--just when you want to quit, somebody is yelling at you and encouraging you to keep going. That somebody is a member of your CrossFit Ramstein family. Rob (left) and JB (right) didn't want to have anything more to do with that pull-up bar; however, there was a multitude of CrossFitters behind them...screaming at them (in a good way of course)...not letting them give up. You will find this during every WOD, whether it's a crazy MetCon or a max effort day. Just today, I was faced with "Heavy Fran"...not fun at all. But with Jason getting in my face and yelling at me to "GO GO GO" I was able to get more reps in less time...if it wasn't for that encouragement, I would have gone much slower. Thank you CrossFit Ramstein--you bring each other to new levels of fitness and confidence each week. Posted 13 April, 2009 8:15 PM
Wednesday, 13 May 2009
Power clean 1-1-1-1-1-1-1 reps
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Mental or physical exhaustion? Perhaps both...what do you think?
For scaled versions of this workout as well as video demos, please click on the following link: CrossFit Brand-X
Pictured above is Tamara, one of CrossFit Ramstein's fine trainers. She's also known as the "GHD Queen"--okay, so I just came up with that, but we may as well start calling her that. Tamara has a super-strong core--this is due in large part to her feverish training method, also known as CrossFit. She spends more time practicing her GHD sit-ups than anyone else; perhaps that is why she is so good at them. For those of you new to this machine, or have just not developed a strong core yet, a word of caution must be put out there: the GHD machine is NOT a toy! A basic rule of thumb with the GHD machine is this: Once you can perform 20 unbroken reps of hip extensions, only then should you move on to the back extension. Then, once you can perform 20 unbroken reps of the back extension only then should you move on to the GHD sit-up. And when I say "perform" I mean perform them correctly and safely. If you subscribe to the CrossFit Journal (and you should) then check out Coach Glassman's article on the GHD sit-up here. Posted 10 April, 2009 8:45 PM
Sunday, 10 May 2009
Four rounds, each for time of: 800 meter run
Rest as needed between efforts.
Try your best to keep your split times within a plus/minus 7-8 seconds of each other. In other words, don't shoot out of the gate on round one, getting a smoking 1:59. And then on round four, pull a four minute 800m because you're totally spent!
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Posted 9 April, 2009 10:45 PM
Saturday, 9 May 2009
"Grace"
135 pound Clean and Jerk, 30 reps*
*Women, 95lbs
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
That sure looks like a "why are you smiling at me, get that camera out of my face and let me do my WOD" type of look. We all have them don't we? There's a point in time during the WOD when we go from wanting to beat our previous PR to wanting to just plain finish. It doesn't get easier, does it? But hey - that's one of the reasons we love CrossFit! Posted 9 April, 2009 2:50 PM
Friday, 8 May 2009
The lone pull-up bar. As most of you intimately know, we compete not only to beat our previous PR, but also for a spot on the pull-up bar. Have you ever stopped to think just how many pull-ups CrossFit Ramstein's members have done on that bar? Think about it for just a moment. Here's what I came up with in about two minutes: CrossFit Ramstein is nearing it's one year anniversary (22 May). In that time, we've grown to about 40 "regular CrossFitters"--that number only became consistent in the last six months. So...let's cut that number in half - call it 20. We faithfully stick to a 3 on and 1 off WOD schedule, right? Okay...so that makes about 312 days of WODs; as part of our warm-up we do (approximately) 30 pull-ups each. So let's do a little math: 312 x 30 = 9,360. Now, take 9,360 x 20 and you get: 187,200.
But wait a second...aren't there a bunch of WODs out there that incorporate pull-ups? Of course there are! So let's take one WOD out of the three day cycle and say we did a total of 50 pull-ups for that cycle. More math. The total that I came up with was: 499,200...let's go ahead and round that up to 500,000 pull-ups! So...CrossFit Ramstein has done approximately half a million pull-ups over the course of one year - pretty impressive if you ask me! How many pull-ups do you think "everyone else" has done? Posted 7 April, 2009 7:00PM
Thursday, 7 May 2009
Push Jerk 1-1-1-1-1-1-1 reps
For scaled versions and video demos of this workout, please click on the following link: CrossFit Brand-X
Tracie and Coach
Posted 6 April, 2009 7:45 PM
Tuesday, 5 May 2009
Front squat 3-3-3-3-3 reps
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Can you spot CrossFit Ramstein's newest Level I Certified Instructors?
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.
Daniel is survived by his mother Sheryll, his father Delbert, his younger
sister Katie, and his twin brother Matthew (also a Marine).
Just a quick note on these Heroes WOD's, please remember when you’re doing
these WOD's there not for PR purposes remember you the purpose of such WOD!
Give your all for this fallen Marine, like he gave his all keep our country and
our people safe! On behalf of CrossFit Ramstein our hearts and prayers go out
to "Hansen’s” family
Saturday, 2 May 2009
"Tabata Something Else"
Complete 32 intervals of 20 seconds
of work followed by ten seconds of rest where the first 8 intervals are
pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and
finally, the last 8 intervals are squats. There is no rest between exercises.
Post total
reps from all 32 intervals. For those of you who know what a Tabata is Good
Luck! if you have any questions about what are Tabata intervals click here!
To all while Brian and the Gang are in Sweden, Vic is updating the Page,
so please bare with me! As always Love you Guys and will see you at The NSFC.
Jesse will you being doing this for your Tabata Squat?
Friday, 1 May 2009
"Elizabeth"
21-15-9 reps of: Clean 135 pounds Ring Dips
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
