Thursday, 31 July 2008

Today we'll be working with PVC pipes and the Concept 2 Rower. We'll start with the CrossFit Warm-Up followed by the Burgener Warm-Up. After this (and we should be plenty warm by then) we'll run through basic rowing technique using the Concept 2 Rower...maybe even add a little Tabata workout using the rower! Today's WOD will be at the North Side Fitness center from 1530 - 1630. Oh and by the way...that's not snow in the picture, we just got a little crazy with the chalk!

Wednesday, 30 July 2008
	"Helen" Three rounds for time of: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups We'll be meeting at the North Side Fitness center at 1500!

Tuesday, 29 July 2008
	"CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep For those of you who have either done CrossFit Total before or have already attended an Orientation/Fundamentals Class, join us in the weight room of the North Side Fitness center at 1500! I strongly encourage those who have not done this WOD to first attend an Orientation/Fundamentals class...thanks!

Monday, 28 July 2008
	Brian Yoak, from CrossFit Legacy in Barberton, Ohio get his "L-Sit" on as he rope swings at Craftsbury. Aside from trying out "CrossFit type" movements on the rope, the day was filled with sculling, badminton, croquet, and an excellent BBQ, all provided by the awesome folks at Concept 2 located in Morrisville, Vermont.

Sunday, 27 July 2008
	Today we honor another one of our fallen Soldiers, let us honor him by CrossFiting 3...2...1... GO! "Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups We'll be meeting at the NorthSide Fitness Center at 1000.  Hope to see you there!

Saturday, 26 July 2008
	In honor of "Jeremy" Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead squats Burpees We'll be meeting at the NorthSide Fitness Center at 1000. Hope to see you all there!

Friday, 25 July 2008
	Just like you wanted...Crossfit HQ presents!! "Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Dont worry Brian, Riddic is here to help you! As always, we'll see you at the North Side Fitness Center 1500.

Wedneday, 23 JULY 2008
	Push jerk    3-3-3-3-3 reps As normal we'll be meeting at the Northside Fitness Center at 1500.  Hope to see  you there! By the way, welcome back Brian!

Tuesday, 22 JULY 2008
	Happy Rowing! Row  2K..... Row Corrections, Ia, Greg Hammond, C2 (CFJ Preview)...[mov] Row Corrections, Ib, Greg Hammond, C2 (CFJ Preview)...[mov] Row Corrections, IIa, Greg Hammond, C2 (CFJ Preview)...mov] Row Corrections, IIb, Greg Hammond, C2 (CFJ Preview][mov] Row Corrections, IIIa, Greg Hammond, C2 ( (CFJ Preview)) [mov]

Monday, 21 JULY 2008
	When I said starting off strong on Monday, I didnt think Coach was going to take me so seriously! For time: 50 Box jump , 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders 4 days til Brian returns...we almost miss you Brian!

Sunday, 20 July 2008
	It's a wonderful day to Rest!! Have a great Sunday; will be starting strong again Monday...5 days til Brian gets Back!

Saturday, 19 July 2008
	Weighted pull-ups 1-1-1-1-1-1-1 reps we will be meeting at the North Side fitness Center at 1000. Hope to see you all there!!!

Friday, 18 July 2008
	Complete as many rounds in 20 minutes as you can of: 15 Push-ups 12 Ring dips 115 pound Push-press , 9 reps Will be meeting at the NorthSide fitness Center at 1500hrs. Hope to see you there!

Thursday, 17 July 2008
	Deadlift 5-5-5-5-5 reps 5 times the Fun Will be meeting in the weight room at the northside fitness center at 1500 hope to see yall there!!

Wednesday, 16 July 2008
	Today is a good day to REST !!! Everyone: Brian got on a flight and is headed towards BWI !!! We'll see you when you get back!

Tuesday, 15 July 2008
	Four rounds for time of: Run 400 meters 50 Squats

Monday, 14 July 2008
	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 We'll be meeting at the North Side Fitness Center at 1500.

Sunday, 13 July 2008
	Complete as many rounds in 30 minutes as you can of: Walking Lunge, 12 steps 15 Glute-Ham Sit-ups 15 Hip Extensions 5 Muscle-

Saturday, 12 July 2008

CrossFit Orientation & Fundamentals Class North Side Fitness Center: 1000 - 1200 It's a rest day for most of us, but we'll be holding our orientation/fundamentals class today. So if any of you "vets" would like to join us, please do! We'll be starting the warm-up & WOD around 1130. For those of you attending the class, remember to bring a thumb drive if you have one! I'm looking forward to seeing everyone today - it's going to be fun, trust me! Time to drink up...

Friday, 11 July 2008

Run 10K Yes, that's correct folks...a 10K! If you check the Online Forum, you'll see that Mike mapped out a 10K - we'll be meeting at the North Side Fitness Center at 1500! We'll run through the CrossFit warm-up and then get right into the run. The weather is going to be a little iffy today so if it's a torrential downpour we'll reasses what we're going to do. I hate to run on the treadmill (especially for a 10K) but we may have to. Regardless, we'll still be getting together for the WOD! Attention: Just a reminder that the Orientation/Fundamentals Class is tomorrow at the North Side Fitness Center (Ramstein AB) from 1000 - 1200. I know it's Friday today, but ensure that you get proper rest, hydrate, and come prepared to workout tomorrow! I'm looking forward to meeting all you newbies out there!

Thursday, 10 July 2008

"CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Go ahead and click on the "CrossFit Total" link above; the article will provide you with great information as to the method of this WOD. Jason will be joining us in the weight room at the North Side Fitness Center at 1500, so there won't be a morning WOD. If you plan on tackling this one by yourself and you're brand new to it, then let me suggest three options: 1) Go very light on the weight - strive for perfect form, 2) Pick a less technical WOD, or 3) Just don't do it! I cannot stress enough the importance of doing these lifts correctly. If you choose to neglect this, then you're on a fast track to potential injury. On a side note: It appears as though we'll be getting quite a good crowd for the Orientation/Fundamentals class this Saturday. I was going to provide hand-outs and what-not, but I think it will be easier - for those that are coming - to bring a thumb drive (if you have one). Jason and/or I will be bringing a laptop with us; we'll be able to give you some great CrossFit literature (in PDF format) that's crucial to effectively learning and embracing the CrossFit method. I appreciate the enthusiasm and fire that you guys and gals have been showing at the WODs! It gives me chills...no seriously, it really does!

Wednesday, 9 July 2008

Today is a rest day for most of us (including me) but I will be offering two different WODs for those that couldn't make it yesterday. WOD #1 : "Angie" For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats WOD #2 : Front Squat 3-3-3-3-3-3-3 reps Jason will be able to lead you through "Angie" if you choose to do that one. And I'll be able to take you through the front squats if you'd like to do that one instead. We'll be meeting at the North Side Fitness Center at 1500. Check out the following link; it will take you to the CrossFit Exercise Demos...scroll down to Front Squats:  CrossFit Exercise Demos

Tuesday, 8 July 2008

For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees So there I was...reaching into the hopper, expecting (hoping?) to pull out a max-effort WOD. Much to my dismay (excitement?) I got the above WOD. For those who are still progressing with their Handstand push-ups...no prob - we'll get it done! And same thing with the pull-ups...we'll get ya' there. As far as the Kettlebell swings, sit-ups, and burpees...well, you're on your own. Just kidding...not really though. See you at the North Side Fitness Center at 1500! If you'd like to get your AM WOD in, Jason will be at the North Side Fitness Center at 0715!

Monday, 7 July 2008

Monday Madness...courtesy of  Kempie of CrossFit North East England and Jeff of CrossFit Brand X - PAINSTORM!! As Many Rounds as Possible in 30 Minutes of: 100 ft Bear Crawl 5 Snatch Grip Deadlift 5 Hang Power Snatch 5 Overhead Squat 5 Behind the Neck Push Press Men 65# / Women 45# Fear not...we'll scale, sub, and/or delete some of the exercises to meet your needs. We'll be meeting at the North Side Fitness Center at 1500. For those who would like to workout in the AM...Jason will be there at 0715ish!

Sunday, 6 July 2008
	Wanna Tabata? Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Wall-Ball shots (10 ft target), the second 8 are sit-ups, the third 8 intervals are Overhead Squat w/PVC, and finally, the last 8 intervals are push-ups. There is no rest between exercises. We'll be meeting at the North Side Fitness Center at 1130!

Saturday, 5 July 2008
	Great day for a rest day...I hope everyone is recovering well from the 4th of July celebration last night! Good luck to all of those competing in the CrossFit Games this weekend! Don't forget: BBQ at Jason's tomorrow after the WOD around 1500...RSVP if you'd like to attend!

Friday, 4 July 2008

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. Happy 4th of July everybody...have fun and stay safe! We'll be meeting at the South Side Fitness Center at 1000...again, South Side! After the WOD, we'll be grabbing some lunch somewhere and heading out to Praktiker to buy some PVC...we're going to build some parallets! So if any of you are interested in helping out, you're more than welcome to join us!

Thursday, 3 July 2008
	Five rounds for time of: 135 pound Deadlift, 15 reps 135 pound Hang power clean, 12 reps 135 pound Front Squat, 9 reps 135 pound Push Jerk, 6 reps Huh....?! We'll be meeting at the North Side Fitness Center at 1500! You'll probably need all day to mentally prepare yourself for this one!

Wednesday, 2 July 2008

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps We'll be meeting in the weight room at the North Side Fitness Center at 1500. News Flash: I just spoke with Eric - he's recovering slowly but surely - and he'll be at the North Side Fitness Center around 1800ish for the WOD. No...he's not doing it himself; he's been leading the WODs for his wife, Angie. So, if you can't make it at 1500, feel free to join them. For future reference, Eric plans on following the main website's WODs (same day) and will most likely continue to be at the N. Side at 1800 for the WODs.

Tuesday, 1 July 2008

I'd like to offer up a BIG thanks to the man in the picture...Vic. He took it upon himself to donate a significant amount of dough from the Airman's Counsel to CrossFit Ramstein! Check out the Online Forum; I have started a thread for ideas on how we're going to spend the money. Things to consider are: equipment, apparel, and future "going-away's" for our CrossFit family members. Thanks again Vic...you da' man!