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April 2009
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Thursday, 30 April 2009
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Rest days are always a good day. You've put in the time and the hard work give your self some rest and will be back tomorrow giving it our all like CrossFit Ramstein Does it always! 
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Wednesday, 29 April 2009
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Shoulder Press 1-1-1-1-1-1-1
If you have never done this WOD or gone heavy, take a moment to get warmed up. Warmup to your 3 Rep max.
always adhere to our strict charter, mechanics, consistency and then intensity ! Good luck!
Rob take a deep breath..... now take another one!
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Tuesday, 28 April 2009
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Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
   
  
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Monday, 27 April 2009
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A skeptic turned believer. A bicep-blasting, treadmill trotting, non-functional fighter pilot, turned kettlebell killing, box-jump bashing, Kool-Aid drinking CrossFitter. Colonel Bill Routt. Like many people who are exposed to CrossFit for the very first time, Colonel Routt had his reservations. But here's what happened: he kept on coming out to the WOD. The look on his face at the reaction to some of the stuff that we were doing was priceless. This look remained on his countenance for a week or two - still not really sure what to think about all of this. He started bringing his daughter Lexie along for the WOD: instant father/daughter competition--it was on! It was quite a sight to see...the way they pushed each other and encouraged each other. Then Katelyn - the Colonel's other daughter - started coming out as well. And Kelly, Bill's wife, even joined in the fun from time to time.
Like military families do, the Routts will yet again be moving on - this time to Alaska. To the Colonel: CrossFit Ramstein appreciates all of the support that you and your family has given us. Just having you out there, sweating, grunting, and cursing right along side of us was a treat every WOD. Now go GET SOME in Alaska - spread the CrossFit love Colonel! We will miss you!
In classic CrossFit Ramstein style, we have programmed a going-away WOD for the Colonel. Because of his knee issues (old man) we tried to stick to mostly upper body movements. But he did say he could run, so we give you...
"The Raptor"
Four rounds for time of:
25 pull-ups
45lb Plate carry, 100ft
25 sit-ups
45lb Plate carry, 100ft
25 Knees to elbows
45lb Plate carry, 100ft
25 push-ups
45lb Plate carry, 100ft
*Women, 25lb plate
**Plate will be carried directly overhead, arms fully locked out
Posted 26 April, 2009 8:00 PM
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Sunday, 26 April 2009
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 Pictured on the left is one of CrossFit Ramstein's trainers - Vic Cruz. Yeah, so he gets his picture up here yet again - and back to back days to boot! We would just like to express how much we appreciate Victor's training methods. Not only is he extremely knowledgable in the movements, but he has a unique knack for explaining them. Victor has been fighting tooth and nail to stay at Ramstein for as long as he possibly can; so far, the battle has been swaying in his direction. However, as with all military members, his days remaining are numbered. We are certain that Victor will take his passion for CrossFit to his next assignment and beyond. Thanks for all you do brother! Fine - I'll do chest-to-bar pull-ups for every WOD from here on out...get off my case!!
Posted 25 April, 2009 9:30 PM
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Saturday, 25 April 2009
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"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Compare to 4 Nov 08
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Senor Sexy himself getting a PR on the deadlift...465! Way to go Vic!
Posted 24 April, 2009 6:30 PM
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Friday, 24 April 2009
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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
Compare to 20 Dec 08
Filthy Fifty demo: [wmv] [mov]
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Just a glimpse of the last time we did the "Filthy Fifty"
Posted 23 April, 2009 5:30 PM
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Tuesday, 21 April 2009
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Back Squat 3-3-3-3-3 reps
Compare to 14 Mar 09
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Let's go for a PR today Chris!
Posted 20 April, 2009 7:30 PM
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Monday, 20 April 2009
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"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Compare to 26 Dec 08
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Such an attentive group!
Posted 19 April, 2009 10:00 PM
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Sunday, 19 April 2009
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For time:
100 Inverted burpees
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
 The trainers of CrossFit Ramstein would like to thank everyone for attending yesterday's fundamentals class. This class was the largest one yet and it ran smoother than any of the previous classes that we've had. The engery in the gym was second to none--we were making so much noise, the roof was about to rip off! We hope that you all took something positive and educational away from the class--hope to see you at the WODs! A special "thank you" to all other CrossFit Ramstein members--we appreciate the help with setting up, tearing down, demonstrating, and motivating!
Posted 18 April, 2009 8:30 PM
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Saturday, 18 April 2009
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 Representing Europe for the CrossFit Games 2009 (from left to right): Jamie Crichton (UK), yours truly, Mikko Salo (Finland)
Posted 18 April, 2009 9:15 AM
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Friday, 17 April 2009
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"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. (text originally from www.crossfit.com)
Posted 16 April, 2009 10:00 PM
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Thursday, 16 April 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
Compare to 2 Mar 09
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
We'll miss you Vanessa!
The night was full of laughter, pasta (Zone friendly?), and plenty of great conversation...mostly about the state of the US economy. Um, just kidding - the main topic of conversation when CrossFitters get together is of course...CrossFit. Much to Kari's chagrin, the topic of "Paleo vs Zone" came up yet again. Which won? All parties involved in that argument will never be appeased; hey - whatever gets you that PR, right? If it's beer and beef jerky, so be it! Enough of this banter though. The reason we got together was to say goodbye (temporarily) to Vanessa; she will be leaving us for a few months, but no worries - she shall return! We have full confidence that she will spread the CrossFit gospel at her next location--we'll miss you Vanessa. Take care and keep us up to speed about how things are going!
Posted 15 April, 2009 8:15 PM
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Wednesday, 15 April 2009
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"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. (text originally from www.crossfit.com)
Posted 14 April, 2009 10:45 PM
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Tuesday, 14 April 2009
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3...2...1...GO! 
Posted 14 April, 2009 4:10 PM
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Monday, 13 April 2009
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30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 3 Feb 09
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Get ready for some fun at the afternoon group WOD. Since we've been doing so much Salsa dancing lately, we thought it would be a great idea to do:
"Salsa Tabata"
One four minute (8 intervals) Tabata of:
Grab a partner and Salsa for 20 seconds, followed by 10 seconds of burpees
Hey...would we be true CrossFitters if we didn't stick to the "Constantly varied, high-intensity functional movement..." principle? Just consider it another type of warm-up!
Kari is so strong that she decided to clean and jerk the weight with just one arm!
Posted 12 April, 2009 8:15 PM
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Sunday, 12 April 2009
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Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Compare to 16 Feb 09
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
ATTENTION: Due to the North Side Fitness center being closed, the group WOD will take place at the South Side Fitness center at 1030. They've got a bunch more rowers, so get off your butts and come on out! The last time this WOD came up, we were all at the South Side...it was awesome to have so many people banging out this WOD together!
Sweet socks PJ!
Posted 11 April, 2009 1:15 PM
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Saturday, 11 April 2009
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"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Most of the training crew will be at the pool today. Please take the time and click on the link above--there is a method to the CrossFit Total!
Handstands in Belfast!
Posted 11 April, 2009 7:20 AM
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Friday, 10 April 2009
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 We would like to extend a huge "thank you" to Chris Kemp from CrossFit Northeast England and Jonny and Helzy from CrossFit Northern Ireland! They did an outstanding job of coordinating and hosting the first ever CrossFit Games European Qualifier last weekend. We would also like to recognize all of the volunteers and spectators--the event couldn't have run any smoother. The entire weekend went down in classic CrossFit style: there were plenty of first rate athletes, intensity beyond compare, crushing workouts, unforgettable sportsmanship, and a welcoming and accepting CrossFit community. It doesn't matter where we find ourselves in the world; if there is a CrossFit box nearby, we know we're at home.
Posted 9 April, 2009 7:00 PM
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Thursday, 9 April 2009
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Run 5 K
Attention: For those who feel like getting up a bit earlier than usual, a couple of us will be meeting at the tennis courts behind the South Side Fitness center at 0600. The 5 K route will start and end at the same place--hope to see you there!
"Heavy Helen" was not exactly what you call "fun"
Posted 8 April, 2009 9:45 PM
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Wednesday, 8 April 2009
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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
CrossFit Northern Ireland's sweet box! 
Posted 8 April, 2009 9:30 PM
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Tuesday, 7 April 2009
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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
European Qualifier 2009 CrossFit Games Athletes
Posted 6 April, 2009 8:15 PM
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Wednesday, 1 April 2009
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Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Compare to 27 Jan 09
For scaled versions of this workout, please click on the following link: CrossFit Brand-X
Don't you just love how we take over the floor?!
Posted 31 March, 2009 9:45 PM
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