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March 2009
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Tuesday, 31 March 2009
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"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to the forum.
Compare to 31 Jan 09
Congratulations Vanessa on earning your Level I Certification! Look closely everyone...can you spot her?
Posted 30 March, 2009 8:45 PM
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Monday, 30 March 2009
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"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
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.
Compare to 2 Jan 09
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Pictured above, teaching the medicine ball clean, is Bryant Merafuentes. Bryant is one of the many CrossFit Ramstein members who devote their own personal time to lend a hand to the program. He has been a part of the CrossFit Ramstein family since the summer of 2008--he's considered one of our seasoned veterans. The trainers of CrossFit Ramstein would like to extend a huge THANK YOU to all of those who volunteer their time and effort whether it be during a regular WOD or the Orientation/Fundamentals classes. It's been said before, but it will be said again: CrossFit Ramstein would not be as nearly as successful as it is without all of you--you all are truly the best and we appreciate all you do for our CrossFit family!
Posted 29 March, 2009 10:30 PM
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Sunday, 29 March 2009
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Besides Chris (bottom left) the rest of us should probably stick to just CrossFitting... While karaoke may not exactly be functional, it is definitely constantly varied - and as you can see from the pictures above - executed at high intensity! But wait just a tick...perhaps karaoke is functional. Let's quickly return to what was just mentioned: we are varying our "rest day" activities and executing them at high intenstiy, correct? If you've been keeping up with the CrossFit Journal articles and videos (Technique vs Intensity by Dave Castro) like you all should be, then you will know that all of the singers above reached their full potential of intensity while belting out the songs! But how was their technique? Hmm...you probably had to be there, but let's just say that they had some strong, loud voices. But the quality (or technique) of their voices...hey, it's karaoke - that's what it's all about! But in the midst of all of their wild dance moves, if you happened to find them in the bottom of a squat, just know that it was technically sound. A little metaphoric example on how we correlate technique and intensity during our CrossFit WODs with something outside of the box! Enjoy your rest day!
Posted 28 March, 2009 8:30 PM
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Saturday, 28 March 2009
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10 rounds for time of:
10 Pull-ups
10 Ring dips
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Posted 27 March, 2009 9:30 PM
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Friday, 27 March 2009
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Four rounds, each for time of: 800 meter run Rest as needed between efforts. For scaled version of this workout, please click on the following link: CrossFit Brand-X
"Regularly learn and play new sports"...yes - even unicycling!
Posted Friday 27 March, 2009 9:30 AM
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Thursday, 26 March 2009
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Front squat 3-3-3-3-3 reps
Compare to 24 Feb 09
Don't forget: Major Bishop will be coming out to the North Side Fitness center at 1600 today--it will be extremely beneficial to your training if you can attend!
Posted 25 March, 2009 9:45 PM
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Tuesday, 24 March 2009
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"Karen"
For time:
150 Wallball shots, 20 pound ball
*Women, 14 pound ball
Compare to 8 Aug 08
Wallball / Karen...[wmv][mov]
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
August 2008...Bryan & Tracie were brand new CrossFitters back then!
Posted 23 March, 2009 6:30 PM
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Monday, 23 March 2009
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"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Rest as needed between rounds--recommend up to three minutes.
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
This WOD is for you Lynn!
Posted 22 March, 2009 10:30 PM
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Sunday, 22 March 2009
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For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Posted 22 March, 2009 8:30 AM
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Saturday, 21 March 2009
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Enjoy your rest day!!CrossFit Ramstein's canine mascot - Riddic! Don't challenge her to an eating contest - you'll lose!
Posted 20 March, 2009 11:00 PM
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Friday, 20 March 2009
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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
The squat--we keep on coming back to it. The value of a perfect squat is priceless!
Posted 19 March, 2009 7:45 PM
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Thursday, 19 March 2009
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Split Jerk 1-1-1-1-1-1-1 reps
Split Jerk Intro, Mike Burgener [wmv][mov]
Fixing the Split Jerk, Coach Burgener [wmv][mov]
Posted 18 March, 2009 7:45 PM
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Wednesday, 18 March 2009
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It seems as though we've been doing this a lot lately, but that's just how it is in the military. It's time to say goodbye to yet another CrossFitter: Victor Cruz. Victor came to us last summer with an intense determination to work hard and become crazy fit. Well, he came to the right place didn't he? Over the months, his hard work paid off significantly. He lost over 40 pounds through CrossFit training and a good diet. Victor fell in love with CrossFit - in fact, he fell so hard that only after about four or five months of CrossFitting, he decided to obtain his Level I certification.
Victor represents everything that CrossFit is: he has the intensity, he's an awesome trainer - never expecting less than 100% from his trainees - and he is all heart. Victor has a HUGE heart and that is one of his greatest qualities - and his positive attitude is contagious! A BIG thank you Victor--you've done so much for CrossFit Ramstein! We're going to miss you my brother--but the CrossFit community, whether local or across the miles, will forever connect us. Sticking with our tradition, we have programmed a going-away WOD for Victor. So, CrossFit Ramstein presents to you:
"The Vic"
Run 400 meters
21-15-9 reps of:
95lb Front Squat
95lb Push Press
Pull-ups
135lb Deadlift
Row 500 meters
*Women, 65lb Front Squat & Push Press / 95lb Deadlift
On 3-2-1-GO, you will first run the 400 meters, then immediately go into the 21-15-9 reps of the four subsequent exercises. After the 21-15-9 series is complete, you will finish up with the 500 meter row. Any questions? Sounds fun, doesn't it?
"The WOD is what?!"
Posted 17 March, 2009 6:45 PM
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Tuesday, 17 March 2009
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HAPPY ST. PATRICK'S DAY EVERYONE! For anyone that's interested, we'll be meeting up around 1900 at The Dubliner in Ramstein Village to drink some green beer and probably end up doing some burpees or something!  Check out our online forum for details.
Posted 17 March, 2009 7:00 AM
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Monday, 16 March 2009
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"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
The foundation...the squat!
Posted 15 March, 2009 10:00 PM
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Sunday, 15 March 2009
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Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Yesterday's CrossFit Fundamentals class--great job everyone!
Posted 14 March, 2009 6:15 PM
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Saturday, 14 March 2009
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Back Squat 3-3-3-3-3 reps
Due to the fundamentals class, there will be no group WOD today. Brian will be doing this WOD after the class...sometime around 1530ish. Feel free to come on out for some heavy squatting! As for all of the newbies - GET READY TO HAVE SOME FUN!!
Time to drink up! And "they" claim we're cult-like--hmm...
Posted 13 March, 2009 9:45 PM
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Friday, 13 March 2009
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The picture below is of Eric "Big E" Long. Eric joined up with CrossFit Ramstein back in December of 2008 and he has stuck with the program ever since. His dedication, perseverance, and CrossFit success story have been nothing short of incredible--read about it here.
Way to go Eric--we're all VERY proud of you!
Posted 12 March, 2009 5:30 PM
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Thursday, 12 March 2009
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Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Yes...30 minutes! For scaled versions of this workout, please click on the following link: CrossFit Brand-X
And just what do you think you're doing Tami...?!
Posted 11 March, 2009 6:00PM
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Wednesday, 11 March 2009
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"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Please click on the link above to find out what the "CrossFit Total" is all about!
Compare to: 11 Jan 09
Active shoulders Jay!
Posted 10 March, 2009 11:00 PM
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Monday, 9 March 2009
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Looking good Victor...
Posted 10 March, 2009 4:45 AM
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Sunday, 8 March 2009
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Run 5 K
You may choose to run outside or to run on the treadmill. If a 5 K is too much, try running 1-2 miles instead. We'll be meeting at the same time, same place for our weekend WODs. If the weather is nice, it is encouraged to give the 5 K route a try - we'll explain it before we start.
Professional Strongman, Adam Keep, gives Kane some tips on his power clean
Posted 7 March, 2009 8:30 PM
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Saturday, 7 March 2009
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"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
From the CrossFit main website: "Fight Gone Bad Strategy", Concept 2 by Again Faster, CrossFit Journal Preview - [wmv][mov]
For scaled versions of this workout, please click on the following link: CrossFit Brand-X.
A countenance of determination and intensity!
 Sorry about cutting half of your head off Chris...my photography skills are lacking!
Posted 6 March, 2009 9:45 PM
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Friday, 6 March 2009
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Clean and Jerk 1-1-1-1-1-1-1 reps
Clean [wmv][mov]
Jerk [wmv][mov]
Clean & Jerk [wmv][mov]
Compare to 9 Dec 08.
If you are unfamiliar with this lift, keep it light and work on technique. Brian will be unable to attend the afternoon training sessions today - be safe and have fun!
On the left is Rob, banging out some sumo deadlift high-pulls with crazy intensity! On the right is another one of our super-cool female CrossFitters - Leilani - toughing it out through the rowing-burpee-run WOD! Leilani wasn't too far behind her husband Rob when it came to starting CrossFit. Both have fully dedicated themselves to the program and have been making incredible progress in their fitness endeavors. You two are truly inspiring to us all; no matter what the circumstances, you always find a way to get the WOD in - whether it's with the group or not. You've got such an awesome support system going on between the two of you - keep hitting the WODs hard!
Posted 5 March, 2009 8:00 PM
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Thursday, 5 March 2009
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Jason offers some expert instruction to Angel on the deadlift
Pictured above is Angel - just one of our many awesome female CrossFitters. To give you an idea of just how awesome Angel is, check this out: she attempted a one rep max deadlift about four months ago. It was 165 lbs. Just the other day, she headed to the WOD with hopes of maybe pulling 175 lbs. Not only did she meet this goal but she surpassed it - significantly! She said in one of her posts, "I just lifted until I was tired today"--do you know what she lifted? Try a whopping 225 lbs!! That's a 60 pound jump in about four month's time!! Keep it up Angel - you continue to amaze us with your dedication and incredible gains in your strength and conditioning.
Posted 5 March, 2009 6:10 AM
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Wednesday, 4 March 2009
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"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.
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Compare to 26 Jan 09
The classic CrossFit cooldown
Posted 3 March, 2009 9:30 PM
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Monday, 2 March 2009
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"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)*
12 Pull-ups
*Women, 1 pood (35 pound dumbbell swing)
Compare to 18 Nov 08
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Getting ready to throw some weight around!
Posted 1 March, 2009 12:45 PM
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Sunday, 1 March 2009
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Flexibility is key to many of the lifts we do - continue to work on it!
Posted 1 March, 2009 12:00 PM
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