Please click on the "CrossFit Total" link above, especially if you are new to this WOD. Take the time to read it folks...I mean READ IT...don't "skim" through the pages. If you have not signed up for one of the classes led by a CrossFit trainer, please be extremely aware of your form. Let's maintain mid-line stabilization at all times. Losing mid-line stabilization (especially with the deadlift) is non-negotiable. If you refuse to heed this advice, it is just a matter of time before you seriously injure yourself. Is being laid up in the hospital for weeks worth it for a PR? I'll let you decide. This advice may encourage you to make a concious effort to sign up for a training class, led by a CrossFit certified instructor. If you're wondering how to do that, take a look above this post, follow the link, and sign up. It's that simple.
Mads, CrossFit HQ instructor extraordinaire, teaches the shoulder press
Posted 29 June, 2009 6:00 PM
Monday, 29 June 2009
PJ receives expert training from Klaus, a CrossFit HQ trainer, during the Level I cert this past weekend
What an excellent weekend! CrossFit Ramstein had the distinct pleasure and opportunity to host their very first CrossFit Level I certification. We would like to extend a gracious "thank you" to the CrossFit HQ crew: Pat, Karl, Lisa, Oliver, Klaus, Mads, and Courtney. They truly are all professionals--their passion for teaching the CrossFit method is second to none. We would also like to thank Marco for providing the venue for the cert, the members of CrossFit Ramstein for helping with set-up/tear down, t-shirt sales, providing lunch, and media assistance. Most of all, we would like to thank all of the brnad new CrossFit Level I certified trainers--congratulations! To echo Pat's words..."YOU are all CrossFit." You...the community is what makes this worldwide program as successful as it is. Posted 28 June, 2009 11:55 PM
Sunday, 28 June 2009
Two rounds of: Right arm barbell push-press 12 reps Left arm deadlift 12 reps Run 800 meters Left arm barbell push-press 12 reps Right arm deadlift 12 reps Run 800 meter
Go heavy, run fast. Post time to completion and loads.
For scaled versions of this workout, please click on the following link: CrossFit Brand X
Everyone received a heavy dose of squats on day one of the cert...keep it comin'!
Posted Saturday, June 27 10:30 PM
Saturday, 27 June 2009
"Nicole"
Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups
For scaled versions of this workout, please click on the following link: CrossFit Brand X
Due to the CrossFit Level I Certification happening this weekend, there will be no group WODs at the standard times. Hit the WODs hard and see you next week!
Posted 26 June, 2009 9:15 PM
Friday, 26 June 2009
Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps
For scaled versions of this workout, please click on the following link: CrossFit Brand X
How many times did you go overhead in your past workout regimen? Not too often, huh? Or at least not as often as we do in CrossFit. Nothing is more functional than taking a load from the ground and lifting it up overhead. Why not practice moving large loads, long distances, and quickly...overhead. Great job this week folks--keep on coming back for more...we miss you when you're not there! Posted 25 June, 2009 9:00 PM
Thursday, 25 June 2009
"To rest or not to rest, that is the question!"
Today is an official rest day for us; however, if you're feeling good and want to participate in an extremely meaningful WOD, then join us for the...
"Maltz Challenge"
For time: 400 meter run 50 pull ups (alternate form for women) 100 meter fireman's carry or 200 meter farmer's walk with 50 pound dumbbells (25 for women) 50 dips 100 push ups (50 for women) 50 knees to elbows 100 situps 400 meter run
This one's for you Maltz!
On March 23, 2003, Master Sergeant Michael Maltz, a U.S.
Air Force PJ (Pararescue) was killed in action in a helicopter crash along with
5 of his brother PJ's while attempting a rescue mission of injured/sick
children in the mountains of Afghanistan.He and his fellow servicemen represent all that is good and honorable
about the U.S. intentions in Afghanistan.
Click on the following link for video demos and guidance: CrossFit Brand X
Posted 23 June, 2009 7:15 PM
Tuesday, 23 June 2009
Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Handstand push-ups
For scaled versions of this workout, please click on the following link: CrossFit Brand X
Athletes from all over Germany gathered for a three day football camp last week. CrossFit Ramstein was called upon to provide the conditioning for these high-school football players. Some of the athletes remembered us from last year...moans and groans ensued. After a short discussion on nutrition, the trainers from CrossFit Ramstein taught the athletes the squat; and just to ensure that they learned the movement, we put them through a "bottom-to-bottom Tabata" squat workout. About two minutes in...more moans and groans. After some dynamic stretching, the football players were put through a crushing, three round metabolic test. They passed. But it was not over--in groups of three, they were required to play a little game we call "last man up"...with a twist. Each athlete had to take a turn and sprint to the head of the line with a 40lb bag over their shoulder. The bag then had to be passed back to the last man. Penalty for dropping the bag? Burpees of course! The guys showed unrelenting spirit and sportsmanship throughout the entire training session! See you guys next year! A big "thanks" to all of the CrossFit trainers! Posted 22 June, 2009 6:00 PM
Monday, 22 June 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.
For scaled versions of this workout, please click on the following link: CrossFit Brand X
Posted 22 June, 2009 6:45
Sunday, 21 June 2009
The Merafuentes family - what can we say about these wonderful people? Many things actually...many. Bryant and Christina started training with CrossFit Ramstein way back in the beginning. They can be considered some of our first "clients" that adopted the CrossFit program as their own, drank the "Kool-Aid" and never looked back. From recruiting more CrossFitters and helping out with training, to coordinating "out of the box" events and just providing all around support, the Merafuentes have been an intricate part to the success of CrossFit Ramstein. Bryant and Christina are such wonderful parents and role models; their daughter, Christiana (and her friend Malaysia) even CrossFit...both are beasts in training! We'll carry with us bittersweet memories as the Merafuentes family must now move on to hot and sunny Arizona. On behalf of the trainers and members of CrossFit Ramstein, we would like to say "thank you"--you will truly be missed. So...in traditional CrossFit Ramstein style, a going-away WOD has been programmed--we give you....
“X-Man” Two rounds, of each couplet, for time of: 95lb Deadlift, 20 reps 95lb Clean & Jerk, 20 reps Run 800m 20 Kettlebell swings, 1.5 pood 20 pull-ups Run 800m 20 Box jumps, 24” box 20 Wall ball shots, 20lb ball Run 800m
Women use 65lbs for barbell movements, 1 pood KB, & 14lb medicine ball
It is an official rest day for us, but please come on out to the North Side Fitness Center at 1030 to say good-bye to the Merafuentes...CrossFit style! Posted 20 June, 2009 6:00 PM
Saturday, 20 June 2009
Complete as many rounds in 20 minutes as you can of: Handstand push-ups 5 reps Bench press 135 pounds, 10 reps Push press 95 pounds, 15 reps Dips 20 reps
For scaled versions of this workout, please click on the following link: CrossFit Brand X
Bryant throwing up some serious weight, and what a nice Jerk.
CrossFit has not seen the likes of this WOD since May 04, and from the looks of it, for good reason. We say many times, "oh that doesn't look so bad" (on paper), and we know darn well it's going to kick our butts. Well this WOD doesn't even look good on paper, so imagine what it is going to feel like. If you need to scale, do so. Remember the key is to keep moving, keep that intensity up. Let's hit this WOD head on and get some!
Use 20 pound medicine ball launched to a target ten feet above the ground.
For scaled versions of this workout, please click on the following link: CrossFit Brand X
Wallballs are fun! They require a combination of pretty much all of the ten general physical skills. Do you remember what those are? Cardio/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Remember to stay as efficient as possible; make it one smooth motion. Simultaneously catch the ball while bringing your body into that nice, deep front squat ; then drive out of your heels, get a powerful and aggressive hip extension, and heave that ball up to the target. Good...now do it again, and again, and again! Posted 18 June, 2009 4:20 PM
Thursday, 18 June 2009
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Where else can you take in a view like this doing a 1 mile hill run?
The snatch is no easy feat. If you are not familiar with the lift, limit the weight, work on form and prevent an unnecessary injury. Take a look at this hang power snatch video (courtesy of CFHQ) to gain a better understanding of how this lift is properly executed. Posted 17 June 2009, 9:30 PM
Developing your pressing abilities is paramount. Many feel intimidated by going overhead; the jerk or the snatch may seem unattainable at times. But if you work on your press and develop strength throughout your shoulders and upper-back, then you'll be able to support that weight overhead with confidence. If you haven't already, read Mastering the Jerk by Bill Starr, found in the CrossFit Journal. Posted 17 June, 2009 5:20 AM
Tuesday, 16 June 2009
Run 5 K
If you cannot run a full 5 K, try running 1 or 2 miles instead. The goal of this run is to be able to give an all-out effort without stopping.
Determination. That is the look on Buck's face in the picture above. It was refreshing to get back to the afternoon WOD yesterday. There were many faces that have not been seen in some time; on all of those faces were looks of determination throughout the entire "Nasty Girls" WOD. It takes a certain mental toughness to get through some of these CrossFit workouts. We've all heard that little voice that insists on telling us to quit...to just put the bar down. But it is the determination and mental strength that is gained through CrossFit that eventually tells that little voice to shut the heck up! The members of CrossFit Ramstein continue to make the trainers proud--keep it up folks! Posted 15 June, 2009 8:30 PM
It is often said that women have a higher threshold for pain than men. Can this be true? Come over to CrossFit Ramstein for a WOD and train with some of these ladies; you will quickly find out if that myth is true. A combination of strength and beauty - those are just a couple of the traits of a CrossFit woman. These women are STRONG and that is a BEAUTIFUL thing! Posted 14 June, 2009 7:00 PM
Sunday, 14 June 2009
Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups
For scaled versions of this workout, please click on the following link: CrossFit Brand X
Intestinal fortitude, coupled with some serious methane gas...and voila, fire!
Posted 13 June, 2009 5:45 PM
Saturday, 13 June 2009
Let us take full advantage of this day; rest your weary hands...let them heal. Then come back and tear 'em up again!
This image may be extreme, nonetheless a possibility. Take care of your hands, body, mind...for without adequate rest and recuperation you cannot expect peak performance.
Posted 12 June, 2009 8:05 PM
Friday, 12 June 2009
ATTENTION! Northside gym is closed for the USAFE family day.
We plan to meet at Southside gym @ 1000 for the WOD (we may have to improvise)
Complete as many rounds as possible in 20 minutes of: 115-pound Hang clean, 15 reps 12 Ring dips 21 Sit-ups
For scaled versions of this workout, please click on the following link: CrossFit Brand X
Vic teaches the Army his signature "hip loosening" stretch
Posted 11 June, 2009 5:00 PM
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Thursday, 11 June 2009
Back Squat 1-1-1-1-1-1-1 reps
Please click on the following link for workout recommendations and video demos: CrossFit Brand X
Posted 10 June, 2009 8:00 PM
Wednesday, 10 June 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
For scaled versions of this workout, please click on the following link:CrossFit Brand X
Posted 10 June, 2009 5:20 AM
Tuesday, 9 June 2009
Pictured above is Alex, one of the participants in last week's CrossFit introductory class at Tompkins Barracks. After a short lecture, the soldiers and civilians were taught the nine foundational movements of CrossFit (which all of you should know inside and out by now)! We then proceeded to put them through the WOD (which was programmed pretty much on the spot)--an AMRAP in 15 minutes of:
Everyone gave 100% during the workout--Alex stood out as the top performer, getting upwards of seven rounds or so. Good job! Posted 8 June, 2009 7:30 PM
Monday, 8 June 2009
Five rounds for time of: 75 pound Thrusters, 21 reps 21 Double-unders
For scaled versions of this workout, please click on the following link: CrossFit Brand X
Rain or shine, we get it done! We would like to thank Buck and June for hosting this past Sunday's "Breakfast WOD" which is slowly becoming a CrossFit Ramstein tradition. Pictured above are some of the day's warriors! These amazing women persevered through less than ideal weather conditions - running up a 1.1 mile hill, swinging kettlebells, carrying 40lb weight bags, cracking off numerous burpees, and then trudging back down the hill! Sweaty, soaked, but yet still smiling, they completed the WOD with much heart and vigor. After this brutally perfect Sunday morning WOD, we all enjoyed a hearty breakfast consisting of eggs, fruit, "Zoned-muffins," sausage, and bacon. Yes...contrary to popular belief, bacon IS good for you - just ask Pat Sherwood! Posted 7 June, 2009 5:00 PM
Sunday, 7 June 2009
"Lynne"
Five rounds for max reps of: Body weight bench press Pull-ups
For scaled versions of this workout, please click on the following link: CrossFit Brand X
Hurry back PJ - we miss you brother!
Posted 6 June, 2009 10:35 PM
Saturday, 6 June 2009
Deadlift 1-1-1-1-1-1-1 reps
Posted 5 June, 2009 9:45 PM
Thursday, 4 June 2009
For time: Run 800 meters 40 L pull-ups Run 800 meters 40 Strict pull-ups Run 800 meters 40 Kipping pull-ups
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Coach Glassman and the CrossFit Ramstein crew!
Posted 3 June, 2009 6:45 PM
Wednesday, 3 June 2009
Overhead Squat 5-5-5-5-5 reps
For scaled versions, video demos, and explanations of this workout, please click on the following link: CrossFit Brand-X
For those who have not mastered the overhead squat, it is strongly recommended that you grab a PVC pipe and work on your form. Granted, this is a "max effort" WOD, meaning that we normally like to go (and should go) heavy. But that is only if you have a solid squat and front squat (w/load on the bar). If you've never attempted an overhead squat with load on the bar, please make sure there is a CrossFit certified trainer present. If a trainer is not there - again, work on technique and be smart!
Chris and Tracie sporting some CrossFit Ramstein gear at the Level I Certification in Stockholm last month. They're both looking on as Fran gets a piece of Drake! Nice work on your PR brother! Posted 2 June, 2009 7:20 PM
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. Posted 1 June, 2009 7:15 PM
