Monday, 31 August 2009

Weighted pull-ups 1-1-1-1-1-1-1 reps Compare to 081007 For scaled versions of this workout, please click on the following link: CrossFit Brand X If you've been involved with CrossFit for awhile, then you'll most likely understand what you're about to read. It is the part of CrossFit that all of us have come to love - the part that keeps us coming back for more. Because, to be honest with you, to "go it alone" is tough. These workouts are not for the faint of heart--which brings me to the main point of my message: heart. Last Saturday, CrossFit Ramstein hosted its very first CrossFit Ramstein Challenge; there was plenty of heart to go around! There had been much anticipation over the last couple of months, and finally the day had arrived. We had competitors travel from all different directions and all different distances...some as far as three hours or more. As is turned out, we actually had more competitors than anticipated. From the first, 3-2-1-GO to the last, all competitors gave 100%--it was breathtaking to watch. The competitors were faced with many challenges...challenges only CrossFit can offer. For some, several of the exercises and movements were of the , "Oh my God, why did that have to come out of the hopper" kind. One of the competitors, Nate Naidas, was faced with the challenge of executing 25 overhead squats at 85lbs, which was more than his one rep max. But did he PR? Of course he did...and 24 more times to boot! For many of the women, a 95lb clean and jerk was either their one rep max or very close to it. Did they back down from the challenge? No! Many of them lifted the weight 15 or more times during the AMRAP WOD. The third workout of the day brought on many moans and groans--I'm just glad it wasn't me that had to do it! Tired and drained - both mentally and physically - these amazing people were ready to go...ready to take on the "Chipper from Hell." It was interesting to watch how each competitor had their own style...their own way to make it through the WOD. Some yelled and screamed, some closed their eyes, some had that "far-away" stare that many of us can relate to. Tremendous heart! In classic CrossFit style, as soon as one competitor was finished (and peeled themselves off the floor) they directly made their way to those who were still grueling through the WOD...cheering them on to finish. Thank you to all of the judges, volunteers, and competitors! All of you made this event - and CrossFit Ramstein - a true success! Posted August 30, 2009 9:45 PM

Sunday, 30 August 2009

Five rounds for time of: 95 pound Power snatch, 15 reps Run 400 meters Take each snatch from ground to overhead, and on the catch drop the hip as little as possible. For scaled versions of this workout, please click on the following link: CrossFit Brand X Pictured above are the top three males and females from the CrossFit Ramstein challenge. Female competitors: 1st place, Lauren Guibert, 2nd place, Amy Parshall, and 3rd place, June Buckenberger. Male competitors: 1st place, Jesse Burris, 2nd place, Bryan Weaks, and 3rd place, PJ Menagh. For all those who are curious, check out the third WOD: Workout #3: Run 400m 25 Overhead squats, 85/45lbs 50 Kettlebell swings, 16kg/12kg 25 Wallball shots, 10ft target, 20/14lb 50 Ab-Mat sit-ups 25 press/push press/push jerk, 95/55 50 Box Jumps, 24" Row 500m Posted August 30, 2009 8:00 AM

Saturday, 29 August 2009

GOOD LUCK TO ALL COMPETITORS...3 - 2 - 1 - GO! Workout #1: As many rounds as possible in 12 minutes of: 135lb (men) / 95lb (women) squat clean & jerk, 5 reps 10 burpees Row 200m Standards of the movments: Clean & Jerk: full squat clean (crease of hip below knee) / jerk (arms fully extended overhead, ears in front of arms) Burpees: thighs/chest must touch the floor, clap hands overhead to ensure hips are fully extended Row: any damper setting you want...any way you can! Workout #2: 800 meter farmers walk/plate carry sprint: First 200 meters, farmers walk with two 45lb (men) / 25lb (women) plates Second 200 meters, overhead plate carry, one 45lb (men) / 25lb (women) plate Third 200 meters, sprint without plates Fourth 200 meters, overhead plate carry, one 45lb (men) / 25lb (women) plate Standards of the movements: Each competitor will be given two plates at the start of the sprint; the plates may be carried in any way the individual sees fit. At the first 200 meter turn-around, the competitor will drop one of the plates, lift the remaining plate overhead, and walk/sprint 200 meters back to the start. After dropping the plate, the individual will sprint back to where they dropped the first plate, pick it up and lift it overhead, and walk/sprint the remaining 200 meters. If for any reason, the competitor needs to drop the plate(s), no forward movement can occur; they must first pick the plate(s) back up before continuing on. During the overhead carry, the plate cannot, at any time, be rested on the competitor's head, shoulders, or any other part of the body--the plate MUST be carried overhead whenever the competitor is making forward progress. Workout #3: Will be announced after the first two workouts are complete Chris and Coach B. at the Oly Cert last month, hosted by CrossFit Northern Ireland Posted August 28, 2009 10:12 PM

Friday, 28 August 2009

The first two workouts for the CrossFit Ramstein Challenge have been posted--please see below! Attention: there has been a slight amendment to Workout #2...please click on the link below! Okay folks...the moment you've all been waiting for! The CrossFit Ramstein Challenge is just one day away; and as promised, the first two workouts of the day can be found here! Along with the workouts are the standards of the movements and the scoring system. Each movement and its respective standard will be explained and demonstrated in detail on Saturday. It's not too late to sign up--even if you show up the day of the event, you can still participate! If you choose to do so, please show up at the North Side Fitness center on Ramstein Air Base no later than 1000 on Saturday. This is going to be a blast! Good luck to all competitors! Lauren, one of Saturday's competitors, finding random objects to jump on! Posted August 27, 2009 9:00 PM

Thursday, 27 August 2009

"Nate" Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Another AMRAP?! You're puttin' a hurtin' on us Coach G....but we LOVE it! Compare to 090709 For scaled versions of this workout, please click on the following link: CrossFit Brand X Handstand Progressions, CrossFit Kids...[wmv][mov] Muscle-Up Progression, Jeff Tucker (CFJ Preview) ...[wmv][mov] Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Posted August 26, 2009 6:45 PM

Wednesday, 26 August 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 Compare to 090626 Check out CrossFit Brand X for scaled versions of this workout Mario showing off his excellent overhead press form...look at those GUNS! Proper mechanics is essential, especially in a WOD like this one.  For all the newbies let's concentrate on form not speed (same for all you veterans too).  It is great to see all the new faces, we're happy to have as part of our family.  Posted August 25, 2009 10:40 PM

Tuesday, 25 August 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 15 Pull-ups Compare to 090728 Click here for scaled versions of these workouts. Please take the time to check out PJ's latest blog entry. Jesse giving 100%...as usual! Posted August 24, 2009 7:30 PM

Sunday, 23 August 2009
	Hang power clean 1-1-1-1-1-1-1 reps Compare to 090717 Yesterday's morning crew--great job everyone! Posted August 23, 2009 7:30 AM

Saturday, 22 August 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 Compare to 090407 Check CrossFit Brand X for scaled versions of this workout Synchronized Kettlebell SDLHP The sumo deadlift high-pull is a perfect example of a core-to-extremity movement. To execute this movement as efficiently as possible, you must not allow a core-to-extremity violation to occur. But what the heck do we mean by that? Let's go back to the sumo deadlift high-pull. Do you bend your arms early? Or do you not fully open your hips before pulling the bar/kettlebell up to your chin? If you answered yes, then you are violating the core-to-extremity rule. Let's take a deeper look into what this actually means. F = high force / f = low force. V = high velocity / v = low velocity. The correct sequence of a properly executed core-to-extremity movements looks like this:  Fv  FV  fV. Think about it like this: when executing a sumo deadlift high pull, the first pull requires a more slow, deliberate movement, with a lot of force behind the pull. Next...the opening/extension of the hips requires a quick and explosive pull. Lastly, the arm pull will require the least force; however, it will be extremely quick, hence the high velocity. Sound confusing? Just remember: don't bend the arms early, ensure you fully open the hips, then shrug and whip those arms up! Any questions? Posted August 21, 2009 10:09 PM

Friday, 21 August 2009

"Karen" For time: 150 Wallball shots, 20 pound ball Compare to 090324 For scaled versions of this workout, click the following link:  CrossFit Brand X JB getting his wall ball on... This is an excellent WOD to work on your squat form, you have 150 repetitions to get it perfect.  With that said, don't become complacent and lose good form/mechanics.  Concentrate, be consistent and have fun with this WOD. Posted August 21, 2009 7:30 PM

Wednesday, 19 August 2009
	Push Press 1-1-1-1-1-1-1 reps For WOD recommendations, please click on the following link: CrossFit Brand X Kari going overhead...and serious about it--intense! Posted August 18, 2009 9:48 PM

Tuesday, 18 August 2009

Double-under for 2 minutes Sit-up for 2 minutes Double-under for 90 seconds Sit-up for 90 seconds Double-under for 1-minute Sit-up for 1-minute Double-under for 30 seconds Sit-up for 30 seconds For scaled versions of this workout, please click on the following link: CrossFit Brand X Be sure to check out PJ's latest blog entry here. Can you spot CrossFit Ramstein's newest Level I certified trainers? Posted August 17, 2009 9:00 PM

Monday, 17 August 2009
	"Ryan" Five rounds for time of: 7 Muscle-ups 21 Burpees Each burpee terminates with a jump one foot above max standing reach. For scaled versions of this workout, please click on the following link: CrossFit Brand X David McBride, Captain Whitehall Division of Fire and Rogue Fitness - Columbus Ohio (photo originally taken from www.crossfit.com) Posted August 16, 2009 9:45 PM

Sunday, 16 August 2009
	Really? Read more about it here.

Saturday, 15 August 2009

Front squat 1-1-1-1-1-1-1 reps I know it is always stressed on these one rep max "heavy days" but do not go in there and just front squat seven arbitrary loads. Ensure you get a good 10-15 minute warm-up; choose something you're not good at, or something that you don't like doing...and then do it. For example, say you just cannot stand kettlebell swings--well, pick one up and start swinging. The opening and closing of the hip joint...that's what we're looking for. Do some skill work with the PVC pipe...yes folks, the PVC pipe. Then grab the bar and start your preliminary lifts - these are the lifts BEFORE the actual WOD. An example may look something like this: 45 x 8 55 x 6 60 x 4 65 x 2 Now for the WOD... 70 - 75 - 80 - 85 (F) - 85 (PR) - 90 (F) - 85 Remember: this is just an example. You want to hit that first rep with a load that is challenging but manageable...a load that you know you can lift. Work up from there--see how you feel. If you're feeling good early, go for that PR! Chris executing a "Schwarzwald L-sit" Posted August 14, 2009 10:45 PM

Friday, 14 August 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. Compare to 090219 For scaled versions of this workout, please click on the following link: CrossFit Brand X One of CrossFit Ramstein's former "Firebreathers in training"--miss you Christiana! Posted August 13, 2009 9:15 PM

Thursday, 13 August 2009
	"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. Compare to 080907 For scaled versions of this workout, please click on the following link: CrossFit Brand X One of Bryant's favorite CrossFit WODs--miss you brother! Posted August 12, 2009 9:15 PM

Wednesday, 12 August 2009
	Start 'em young! Enjoy your rest day! Posted August 11, 2009 8:30 PM

Tuesday, 11 August 2009

Four rounds, each for time of: 800 meter run Rest as needed between efforts. Compare to 090510 For scaled versions of this workout, please click on the following link: CrossFit Brand X Hey folks! To some of you, this WOD may seem easy or perhaps not as challenging as some of the other WODs that you've done. Oh on the contrary my people. Done correctly, this WOD may very well turn out to be one of the worst WODs you've ever experienced. Have you ever run 800m for time? And I'm just talking about one...not four. The 800m run is a true "gut check" effort. It is short enough that you don't want to let up, but long enough to totally destroy you. So "rest as needed between efforts" means just that. Give a 100% effort on EVERY run for this WOD. Try to shoot for no more than a +/- 10 second split between efforts. CrossFit Ramstein's mascot - Riddic. We really need to increase her work capacity...the hill run wore her out! Posted August 10, 2009 6:00 PM

Monday, 10 August 2009

"Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Compare to 090502 For scaled versions of this workout, please click on the following link: CrossFit Brand X We would like to extend a gracious "thank you" to Buck and June for hosting the "Brunch WOD" yesterday. Everyone gave 100% on the workout; if they didn't then they weren't getting fed! No better way to spend a morning than to share it in the company of great friends, great workouts, and great eats! Buck will be taking off this week--if you see him, make sure to wish him well. And if you're curious about what the workout was...here you go: In teams of 3 or 4, complete the following: 1.1 mile hill run (incline), carrying a 40lb bag (must not hit ground or 5 burpees per team member) At the top of the hill, as a team complete: 200 squats 150 push-ups 100 push presses (w/40lb bag) 1.1 mile hill run (decline) The rule about the exercise at the top of the hill was this: No more than one team member could execute the same movement at the same time; however, all three movements could be executed separately (at the same time). Posted August 9, 2009 7:45 PM

Sunday, 9 August 2009

Deadlift 5-5-5-5-5 reps Remember folks, do not go in there and bang out 25 reps of the deadlift. Get an appropriate warm-up, add a manageable load on the bar and get your form down before beginning the WOD. Also remember, the point is to GO HEAVY! I l know, I know...I say that every time--just wanted to reiterate. Challenge yourself! Note: There will be no group WOD at the N. Side fitness center; we will be sending Buck off CrossFit style. If you are interested in attending, please check yesterday's post...send us an e-mail! Bryan demos the deadlift...looking good B! Posted August 9, 2009 9:30 PM

Saturday, 8 August 2009

Pictured above is Buck, one of CrossFit Ramstein's "fire-breathers in training"--he'll be leaving us next week for just a bit. On Sunday, we're having a going-away "brunch WOD" for him. We will start the morning with a WOD, which has yet to be determined; however, a run up a very grueling hill just may be in the mix. If you haven't already expressed interest in attending but would like to, send us an e-mail by clicking here. Posted August 8, 2009 9:15 PM

Friday, 7 August 2009
	Three rounds for time of: 21 L-Pull-ups 15 ft. L-rope climb, 3 ascents Compare to 090403 For scaled versions of this workout, please click on the following link: CrossFit Brand X PJ & the classic CrossFit handstand--this time on Mont Blanc, in the French Alps! Posted August 6, 2009 9:05 PM

Thursday, 6 August 2009
	Three rounds for time of: Row 500 meters 21 Burpees Run 400 meters Compare to 090412 For scaled versions of this workout, please click on the following link: CrossFit Brand X ROW, BURPEE, RUN!! Posted August 5, 2009 8:30 PM

Wednesday, 5 August 2009

"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 090330 For scaled versions of this workout, please click on the following link: CrossFit Brand X Destin pulling like his life depended on it! Posted August 4, 2009 7:45 PM

Tuesday, 4 August 2009
	I've been meaning to share this amazing article with you, written by Jon Gilson from Again Faster:  "The Lion's Ovation" Take a few minutes and read it--you're sure to enjoy it. Bottom-to-Bottom Tabata Squats...uggh! Posted August 3, 2009 9:00PM

Monday, 3 August 2009

"J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Compare to 090316 Handstand Progressions, CrossFit Kids...[wmv][mov] Handstand Pushup Band Support, Jeff Tucker ...[wmv][mov] Handstand Pushup Band Support Part II, Jeff Tucker ...[wmv][mov] For scaled versions of this workout, please click on the following link: CrossFit Brand X Hey everyone...today Kari turned the ripe old age of 26! HAPPY BIRTHDAY KARI...WE MISS YOU! "Butt-to Ball and Ball-to Wall"--are you achieving full ROM every rep? If not...start striving for it NOW! Posted August 2, 2009 9:00 PM

Sunday, 2 August 2009

Back Squat 1-1-1-1-1-1-1 reps Compare to 090611 Check out this CrossFit Journal video preview: Back Squat Geometry, Mark Rippetoe (CFJ Preview) [wmv][mov] Just a friendly reminder: If you do not have the incredibly fair priced CrossFit Journal, subscribe NOW! The CrossFit Journal is an unparalleled source of information. Do you want to improve your clean and jerk? Do you have unanswered questions on the Zone Diet? Do you wonder what the fire-breathing, top CrossFit athletes eat...how they train? You'll find all this and more in the CrossFit Journal. Do you think I've provided enough web links to get you started? Nice pose Bryan...such a ham! Posted August 1, 2009 6:30 PM

Saturday, 1 August 2009
	"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. Compare to 090627 For scaled versions of this workout, please click on the following link: CrossFit Brand X Check out CrossFit Ramstein in the Air Force News. Jon gets nasty with some sumo deadlift high-pulls! Posted July 31, 2009 11:30 PM