For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Tami's got ups!
Posted 28 February, 2009 7:00 AM
Friday, 27 February 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
The afternoon crew getting some of the "Thompson 450"
Posted 26 February, 2009 8:30 PM
Thursday, 26 February 2009
Push Jerk 1-1-1-1-1-1-1 reps
Learning the Push Jerk, Rob Miller Going Overhead with Adrian Bozman Part III (Push Jerk) Similar to the three rep max front squat that we just did, we will now be attempting a one rep max effort push jerk. Same rules apply folks: if you're proficient in this movement then GO HEAVY, otherwise, we'll be staying light and working on form until you (or your trainer) is ready to start adding load to the bar.
Victor Cruz - one of CrossFit Ramstein's trainers - has been taking new CrossFitters each WOD and teaching them the nine foundational movements of CrossFit. He has also been programming the WODs for the classes, focusing on the movement of the day. Victor is a very effective trainer; after one month of CrossFit Fundamentals, his participants are more than prepared to join the more advanced group WOD. To date, this has been CrossFit Ramstein's most beneficial and effective training method for those who are brand new to CrossFit. Thank you Victor for all that you do! Posted 26 February, 2009 7:00 AM
Wednesday, 25 February 2009
This CrossFit stuff is for the birds. I don't know about you guys, but it's the "i-Joy Ride" for me now! "Everything we do in life..." Come on people! Posted 24 February, 2009 10:00 PM
The idea behind this WOD is to work up to a three rep max effort. Go through your normal warm-up but try adding some front squats with light to moderate weight. Once you're warm and ready to go, try hitting your previous three rep max effort. If you have not yet established your three rep max front squat, try the first few sets with a weight that is challenging but manageable. If you feel confident, start adding more load to the bar. And for those who are intimately familiar with this lift...as always - GO HEAVY! Please contact Victor Cruz to participate in the 1700-1800 beginner's class.
Way to go Cyndi; your medicine ball cleans are really coming along!
Posted 23 February, 2009 7:30 PM
Monday, 23 February 2009
It doesn't seem that long ago that JT strolled over to CrossFit Ramstein's "little corner"--because that's what it was back in May of 2008. We were just a small group of friends, following the CrossFit method. At that point, the majority of the "globo-gym" members, as well as the staff, did not even know what we were doing. JT was one of CrossFit Ramstein's original members. And as just mentioned, JT and I met nearly 9 months ago. JT's duty schedule was constantly flucuating; however, he always found a way to get the WOD in. As I would sit down almost every night to post my times and/or efforts, I would always find a post from JT - whether he was at the group WOD or not. The bottom line is: JT always got it done! Never was there an excuse like, "my duty day was too long" or "I just couldn't make it to the gym today"--no...JT never had an excuse.
It's time for JT, Laura, and the kids to move on. They are headed to Vandenberg AFB in sunny California. Hmm...a little jealous perhaps? Um...yeah - they're only going to the state where it all started. They are going to be surrounded by CrossFit goodness!! JT and Laura: CrossFit Ramstein will dearly miss you. Take care, stay safe, and keep on hitting the WODs hard!
Staying with our tradition, we've programmed a going-away WOD for JT. So, we give you....
"Thompson 450"
Three rounds for time of: 50 double-unders 40 Ab-Mat sit-ups 30 Pull-ups 20 Hang Power Cleans, 95 lbs 10 Burpees
That's right folks...you're reading it correctly. No breaks in between rounds!
There's been some questions on stretching lately. The following article contains some great information - check it out: Stretching & Flexibility Posted 22 February, 2009 6:00 PM
Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups
These are squat not power snatches. Dumbbell snatch tri-panel...[wmv]
For scaled versions of this WOD, please click on the following link: CrossFit Brand-X
Pretty good looking squat PJ; get those hips just a bit lower!
Posted 21 February, 2009 8:00 PM
Saturday, 21 February 2009
Two of CrossFit Ramstein's trainers - Vic and Bryan - race to the finish!
Posted 21 February, 2009 7:00 AM
Friday, 20 February 2009
HAPPY BIRTHDAY SUZANNE!
Today is the birthday of one of CrossFit Ramstein's former members...Suzanne Matthews! Let's celebrate it CrossFit style; we're bringing back her going-away WOD....
Members of yesterday's IPAC seminar at Tompkins Barracks in Schwetzingen, Germany swinging away!
Posted 19 February, 2009 8:00 PM
Thursday, 19 February 2009
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed. If you cannot do full range pull-ups, try using the bands for this WOD. And dare I say it? Yes...you may also use the "Gravitron" machine as another option. Newbie WOD: Primary focus will be the push press
"Freddy's Revenge"
Five rounds for time of: Push Press, 5 reps 10 Burpees
What do you think Kane is thinking? Something like, "Please God help me!"
Posted 19 February, 2009 7:35 AM
Wednesday, 18 February 2009
Fellow CrossFitters:
Today's WOD is CrossFit Ramstein's most meaningful WOD yet. The circumstances that brought this workout to us today saddens my heart; one of our beloved CrossFitters passed away the morning of 12 February 2009. Her name was Jessica Sweet. Most of you never had the opportunity to meet Jessica. And let me be the first to say that if you had met her, you would have met one of the most positive, hard-charging, selfless, and energetic people on the planet. There are many more adjectives of greatness that describe who Jessica was...the list would fill up this entire page.
Jessica loved life and everything it had to offer; her energy was contagious. It didn't matter what kind of day you were having - Jessica would lift you up. She was a loving mother, a loving wife, and an outstanding NCO in the United States Air Force. And when it came to CrossFit...look out!! Most of you probably think I'm pretty intense during the WOD; multiply that intensity by 10 and that was Jessica. She immediately embraced CrossFit methodology for all it was worth.
Jessica was diagnosed with ALM Leukemia on 18 September 2008. Her "never give up" attitude never left her during the difficult months of battling that terrible affiliction. A special WOD was programmed for Jessica. It will not be easy; but just like Jessica fought and fought, so will we. So Jessica, I hope you're watching down on us from up above - this one is for you!
In loving memory...
"Jessica"
For time: Run 400 meters 21 Thrusters, 95 lbs 21 Pull-ups Run 400 meters 15 Hang Power cleans, 95 lbs 15 Handstand push-ups Run 400 meters 9 Burpees 9 Overhead squats, 95 lbs
Posted 17 February, 2009 8:30 PM
Tuesday, 17 February 2009
Those smiles didn't last too long...
Great turnout yesterday! Sometimes it's difficult to support a group WOD at the South Side; but yesterday's WOD was perfect (because the S. Side has more rowers)! Great job everyone...your intense efforts never cease to amaze us! Posted 16 February, 2009 9:45 PM
Monday, 16 February 2009
3 rounds for time of: Row 500 meters 21 Burpees Run 400 meters
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
*The North Side Fitness center is closed today! The WOD will be on the basketball court of the South Side Fitness center at 1030! Newbie WOD: Primary focus will be the Deadlift
Five rounds for time of: Deadlift, 5 reps 100 single-unders
*Victor's WOD will be at the South Side Fitness center at 1700; please plan accordingly!
WTF Buck?!
Posted 15 February, 2009 9:00 PM
Sunday, 15 February 2009
Seven rounds for time of: 95 pound Sumo-deadlift high-pull, 10 reps 10 Ring dips
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Check out OPT vs. Freddy C. [wmv][mov] Newbie WOD: Primary focus will be the shoulder press
Seven rounds for time of: Shoulder Press, 10 reps Hip Extensions, 10 reps
We're all bound to end up like this after the infamous "Fran"--good luck!
Posted 14 February, 2009 12:30 AM
Friday, 13 February 2009
Great news! The days of waiting for a pull-up bar, or potentially breaking your neck (see picture above) will soon be over. A project is already in the works to construct a pull-up bar station that will accomodate up to 12-14 people at one time. Our dreams are coming true. Oh and check out this quote by one of CrossFit Ramstein's original members - Eric DiBartolomeo: "It was everything that a typical Air Force PT session was not..." This was of course in reference to a CrossFit type WOD that I programmed for unit PT this morning. They may hate me at the time, but it seems like the feedback always ends up being positive!
Posted Friday, February 13, 2009 2:00 PM
Thursday, 12 February 2009
For time: 45 Double-unders 135 pound Squat clean, 45 reps 45 Ring Dips 45 Double-unders
If you cannot do double-unders, there are several different substitutions you can try: 3:1 single to double-under ratio, tuck jumps, box jumps, or box step ups.
The idea of a one rep max (1RM), is to go HEAVY. If you are intimately familiar with the Deadlift and have experience going heavy with this lift, then DO IT! But if you have never gone heavy with the Deadlift or are still learning this awesome movement then stay light. If you decide to go heavy, use a progression similar to this (after warming up): 3-2-2-1-1-1-1-1-1-1. It doesn't have to go exactly like that but we want you to find that "moment" when your mind and body are ready for that 1RM. Good luck...let's see some PRs today!
Attention: Due to mandatory unit PT this morning, Brian will NOT be present for the afternoon WOD. I know you always do, but play it safe today folks!
Beginner's WOD:Review mechanics of air squat, push press, and sumo deadlift high-pull
Three rounds for time of: 21 Air squats 15 push presses 9 SDLHP
Bethany powers through a kettlebell swing; way to ratchet up the intensity!
Bethany has faithfully been following the CrossFit method for about a month now. She has already noticed gains in her strength and conditioning; her overall endurance has improved significantly as well. The trainers of CrossFit Ramstein are extremely proud of our "teacher trio"--Bethany, Dory, and Lynn. These awesome ladies have embraced the CrossFit method for all that it's worth! All three of them are extremely coachable; they pick up on new movements very quickly and are ready to give it everything they've got each WOD! Keep it up ladies! Posted 9 February, 2009 8:30 PM
Monday, 9 February 2009
Ah yes...rest! Are you resting properly?
There is a reason why we follow the "three on and one off" workout schedule. In the words of Coach Greg Glassman, aside from the WOD, we are encouraged to "regularly learn and play new sports"--we at CrossFit Ramstein cannot agree more. However, this does not mean that on the rest day you go in and tackle a "Fran"--"Linda"--or "Grace" WOD. It means mess around with some Hooverball...play some basketball...work on your rowing technique. Some of you may already know what I am about to tell you, but bear with me anyway. Just a couple of days ago, we were faced with a five round, core-burning killer of a WOD. Here's what I did in the previous 24-hour period before this WOD: the evening before, I strapped on a 20 pound pack and proceeded to do interval runs in the hills beyond my house. I did this for about 45 minutes...I was spent. Then, less then 12 hours later, I participated in unit PT; the workout consisted of 100 wallball shots, 100 push-ups, and 100 sit-ups...for time! Then, less than 10 hours later, I attempted that core-burning WOD that was previously mentioned. For the first time in over a year, I had a DNF...a "did not finish"--I was terribly disappointed.
This was quite disheartening, especially in light of the fact that I just recently registered for the CrossFit Games European Regional Qualifiers! My body told me that I needed rest, so I put aside my stubborness as well as my pride. I rested for a good 36 hours. I had determined that on Sunday morning, I was going to give "Linda" a go. Not only did I get a PR of more than eleven minutes, but I also achieved a PR on my one rep snatch max. My body as well as my mind was rested and ready to go! Bottom line folks: DO NOT get caught in that "over-training" realm...put away your ego, listen to your body, and REST! Check out this article written by Dr. Rob Speirs, courtesy of River City CrossFit: Importance of Rest Posted 8 February, 2009 8:00 PM
Sunday, 8 February 2009
Complete as many rounds in 20 minutes as you can of: Row 250 meters Sumo deadlift highpull 95 pounds, 21 reps Pull-ups 15 reps
*Women 65 lbs Scaled WODs: Complete as many rounds in 15 minutes as you can of: Row 250 meters Sumo deadlift highpull 95 pounds, 21 reps Pull-ups 15 reps
*Women 65 lbs ---------------------------------------------------------------------------- Complete as many rounds in 12 minutes as you can of: Row 250 meters Sumo deadlift highpull 45 pounds, 15 reps Pull-ups 10 reps (Beginner and assisted okay)
*Women 25 lbs ---------------------------------------------------------------------------- Complete as many rounds in 10 minutes as you can of: Row 250 meters Sumo deadlift highpull 10-25 pounds, 15 reps Pull-ups 10 reps (band-assisted)
ATTTENTION: We understand it's a rest day; however, it's a very special day for one of our very own! Victor Cruz has made the decision to re-enlist in the United States Air Force! Please try to make your best effort to be at the North Side Fitness Center today; the re-enlistment will be starting at 1545 and running until about 1615. Victor said that he's going to provide Zone bars and water...what better incentive to show up!
The idea behind a five rep max is to work up to a heavy load that you'll be able to safely squat five times. If you are unfamiliar with heavy squats, then GO LIGHT AND WORK ON FORM! Beginners WOD: Primary focus is the Sumo Deadlift High Pull (SDLHP)
Blood, sweat, & tears...we train hard!Any guesses as to whose blood that is?
Posted 3 February, 2009 10:00 PM
Tuesday, 3 February 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 WOD, check out the following link: CrossFit Brand-X. Once you get there, scroll down to find the scaled WODs.
Beginners WOD:Primary focus is the shoulder press and front squat
30, 20,10 reps for time of: Thrusters Jumping Pull-ups
EO & JT doing what we all do best...pull-ups, right?
Posted 3 February, 2009 1:00 AM
Monday, 2 February 2009
"Kelly"
Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
ATTENTION: DUE TO THE NORTH SIDE BEING CLOSED, TODAY'S GROUP WOD WILL START AT 1430 AT THE SOUTH SIDE FITNESSCENTER BASKETBALL COURT! For scaled versions of this WOD, check out the following link: CrossFit Brand-X
Christiana & Lexie setting up for some cleans
Posted 1 February, 2009 9:00 PM
Sunday, 1 February 2009
Great week folks! Every last one of you continue to impress the CrossFit Ramstein training staff...keep up the outstanding efforts!
**HOT OFF THE PRESS** Check out the February edition of The Kool-Aid Corner. A new link titled "Monthly Newsletter" has been created; now you'll be able to go back and check out past newsletters!
Two of CrossFit Ramstein's trainers - Jason & Bryan - recover after getting crushed by "Nicole"
