Recommended options for scaling: 1) Reduce the time to 15 or 10 minutes 2) Reduce the load/distance (65lb push press / 1 pood KB swing / 200m run) 3)Reduce both time and load
Notice how "reduce the reps" was not recommended. We feel that eight reps is an appropriate amount for this type of workout; we want to challenge you with the load, but also challenge you to keep you moving! And by the way...this WOD starts "PJ's month of programming"--let's see what other kind of fun he has in store for us!
The man responsible for October's pain!
Posted September 29, 2009 4:57 PM
Tuesday, 29 September 2009
GOMAD?by PJ
Rip tells us that GOMAD, get’s us strong. If you’re thinking “But, I’m not an angry person …”, then you’re in luck. GOMAD has nothing to do with your aggression. It’s a dietary strategy recommended by Rippetoe to help athletes gain weight and get stronger. There was a short clip on the CrossFit Mainsite on the topic yesterday. View it here.
Simply put, GOMAD is “Gallon Of Milk A Day”. And that’s whole milk by the way. Yup, it’s a recommendation to drink a gallon of milk a day, every day. Before I get side-tracked, I want to make it clear that I haven’t tried this yet, and am not necessarily recommended that you do or do not. This post is for those of you who may have heard the term “GOMAD” and wondered what it meant and also for anyone out there who’s very interested in gaining mass and strength and not particularly concerned with whether or not they put on a little body fat in the process.
There’s some possible scientific explanations why drinking a gallon of milk daily would result in mass gain. Such as the extra 2,560 calories this equates to, or the extra 128g (~18 blocks) of protein, or maybe some of the natural growth factors (not referring to added hormones in this case) that are found in milk. Yet, Rippetoe doesn’t need studies to convince him that this is what he wants for his strength athletes. His reasoning is simply put, “It is because over thirty years of direct observation has demonstrated to me that when trainees drink one gallon of milk added to their regular diet and train in a progressive linear fashion, they gain significant muscular bodyweight, and those that do not drink their milk, even in the presence of progressive linear training, fail to do this … THEY GET BIGGER THAN THE ONES WHO WON'T DRINK THE F---ing MILK.”
Here’s an amusing forum thread with Q&A and commentary by Rip on the topic.
An important point: “That much milk is really a novice strategy, and might make an intermediate guy chubby. Raw milk is not available but in a few states, and is hideously expensive. If you're lactose intolerant, take some lactaid.” – Rippetoe
If you stroll over to the CrossFit Football site, you’ll see that their diet prescription is “A Paleolithic Diet and Dairy” with a goal to consume 1 gram of protein per pound of bodyweight per day. Yes, paleo and dairy is somewhat of a misnomer. Put that on the backburner for a moment. The end result is a diet high in calories, protein, produce, and other natural foods that ensures the athlete has all the energy and nutrients they need to put on mass for the field.
Consider these few points: 1) The effects are seen with Whole Milk and not with Skim Milk – if you are interested in doing it with skim or low fat milk, then you are missing the point. 2) Drinking a GOMAD will make you gain weight. I’d be prepared to accept that this weight will come from both lean and soft tissue. Come to terms with the fact that the you might “soften up” a little around the edges if you try this. Decide whether your priorities are gaining muscle and strength more quickly or being lean/getting leaner. Neither is right nor wrong. 3) Intermediate/advanced athletes and aged athletes will be more prone to softening up than younger athletes and novices. Reducing volume consumed is an option—resulting in less soft tissue gained as well as less lean tissue. 4) If you’re concerned about added hormones, drink organic milk. If you have issues with lactose, drink lactaid or take a digestive supplement. Since we’re out in Germany, Raw milk is another option. If you can find a local farm that sells Raw milk, consider taking Advantage. 5) Your body is your own test tube. If you decide to give this a try, pay attention to how you feel. You might also be wise to get some blood tests before beginning and then again down the road to see how the calories, protein, and fat affect your blood lipids and chemistry. You may want to start off a little slowly and gradually work up to the goal volume over the course of a few weeks.
Here’s one last gem: The Starting Strength Wiki. The Starting Strength Wiki is a site with outlines, FAQs, video’s and more about Rippetoe’s strength building programs, beliefs, and exercises. Posted September 28, 2009 5:49 PM
Monday, 28 September 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
'Jesse' took its toll on Dave as he grunts out one more deadlift.
Posted 27 September, 2009 9:50 PM
Sunday, 27 September 2009
"Angie"
For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
Bitter burpee face? Drink Kool-Aid Light!
Posted 26 September, 2009 8:20 PM
Saturday, 26 September 2009
Jesse Burris = Beast. Pictured above is Jesse, one of CrossFit Ramstein's most elite athletes. He came to us about a year ago; he was clearly one fit dude. As time wore on, Jesse just kept getting better and better and now he is nearly unstoppable. But here's the scary thing: he still has endless potential; he will continue to get better, so watch out! It is always mentioned that when one of our family members leaves, that it's a bittersweet parting, The sweet part about it is this: we will meet again Jesse, whether it's at a certification, a box, or one of our houses. Good luck to you my friend--we hope you enjoy the WOD that we programmed in honor of you (as is our tradition). You know when it looks tough on paper that it's going to be a smoker! So, we offer you...
Being that today is a rest day, it is strongly recommended that you actually rest (for all of you non-resters)! You're going to need it for tomorrow...remember, it's Jesse's going-away WOD--hope you're ready for it!
As most of you may already know, the idea behind this workout is NOT to walk into the gym, grab a barbell, load some weight on it, and split jerk seven reps and leave. If you will be attending a trainer-led WOD, expect to spend some time working on the mechanics of this lift with the PVC pipe. Take the time to look at the videos below (provided by www.crossfit.com); using lighter dumbbells as part of your warm-up is a great way to prepare yourself for this WOD. If you are familiar with this lift and have gone heavy before, then we don't need to tell you that it's time to challenge yourself and load up the weight - nail that PR today!
Note: You can either take the weight from the rack or "clean it up"--generally, you'll be able to jerk more weight from the rack, but it's up to you.
Split Jerk Intro, Mike Burgener...[wmv][mov] Dumbell Split Lifts...[wmv][mov]
Explosive!
Posted September 23, 2009 5:36 PM
Wednesday, 23 September 2009
As many rounds as possible in 20 minutes of: 7 Medicine ball cleans, 20lbs* 7 Pull-ups 7 Burpees
*Women, 14lbs
If you need to scale this WOD, try cutting the time in half; we still want you to try to stick to the rep scheme as best you can. And if you feel you may be short-changing yourself by cutting it down to 10 minutes, well guess what? You'll be forced to work that much harder because you have less time (which means you can keep the intensity up throughout the entire 10 minutes). But please don't let us discourage you; if you're feeling good today, go for the 20 minutes!
This is the "I don't want to do one more KB swing" position...
The purpose of a 1RM WOD is to Go Heavy (if you are familiar and competent at the task). Try to reach your previous PR by the 4th single rep. This is of course after adequate warm-up sets. Trainers will scale and modify for those attending trainer led sessions.
Posted 21 September, 2009 10:50 PM
Monday, 21 September 2009
This is the result of 'Das Ramstein'...Confusion, Exhaustion, Hypoxia?
Enjoy the rest day and relax. Here is a video on recovery to watch as you take it easy. It is from the CrossFit Journal and you must subscribe to view it, that should no be an issue for most. See you all back on Tuesday for more fun... Posted 20 September, 2009 6:40 PM
Sunday, 20 September 2009
Das Ramstein 500 m Row 25 Pull-ups 20 KB Swings (1.5. pd) 15 OHS (65 lb) 10 Burpees 400 m Run 10 Burpees 15 OHS 20 KB Swings 25 Pull-Ups 500 m Row
Deep Thoughts by Brian
Posted 19 September, 2009 11:00 PM
Saturday, 19 September 2009
5 Rounds for time 10 225 lb DL 50 Double Unders
There are many ways to scale this: weight, reps, single unders. If attending a trainer led session they will scale to your skill level.
Christina & Bryant
They make double unders look so easy. With practice you too will be doing double unders in no time.
Posted September 18, 2009 8:05 PM
Friday, 18 September 2009
30 Muscle-Ups for time
There are various ways to scale this WOD. One is to sub 3X Pull-ups and Dips. This is OK to do if you are working on strength (i.e. cannot do a deadhang pull-up). If you are able to do pull-ups (unassisted), then it is recommended you scale this WOD by performing a muscle-up transition. Watch these videos for the developing the muscle-up Part I, Part II, Part III. All these videos courtesy of CrossFit.com.
I would not want to run into her in a dark alley. But we did have a Level I certified road guard keeping her in line...
Today's WOD is in no way easy, physically or technically. Concentrate on building towards the muscle-up, work on mechanics, consistency...do not get frustrated, just keep practicing. In time (with due diligence) it will happen.
Posted September 17, 2009 9:00 PM
Thursday, 17 September 2009
Pictured above is PJ, CrossFit Ramstein's very own dietitian and nutrition expert. We are extremely lucky to have someone as knowledgeable as PJ--and here's the great part: he's willing to share all of his research with us! If you haven't already, check out his nutrition blog. With all of this great information at our fingertips, are we trying anything new when it comes to adjusting our "eating lifestyle?" I call it a lifestyle because I dislike using the term "diet"--most associate the word with some "new and improved, lose weight fast" method. Most of the time these "diets" are not the best choices for supporting a healthy and nutritious lifestyle. As CrossFitters, we generally like to stick to two different "lifestyles"--the Paleo lifestyle and the Zone lifestyle. Some have found that a combination of both lead to not only great health but also great athletic performance and recovery. Challenge yourself...change your lifestyle. Would you rather spend your money on quality foods now or on endless medical bills later? It's your choice--make it a wise one. Posted September 16, 2009 5:34 PM
Wednesday, 16 September 2009
As many rounds as possible in 20 minutes of: 100ft farmers walk, 45lb dumbbells* 10 Knees to elbows 10 Sumo deadlift high-pulls, 95lbs**
*Women, 25lb dumbbells **Women, 65lbs
There are several ways to scale this WOD. One would be to cut the time down to 15 or 10 minutes. Another way would be to cut the weight and/or reps down. You can also do a combination of the two...here's an example:
As many rounds as possible in 15 minutes of: 50ft farmers walk, 15lb dumbbells 5 Knees to chest (hang from pull-up bar and lift knees to chest) 5 Sumo deadlift high-pulls, 45lbs
This is just one way to scale the WOD; if you are participating in a trainer-lead workout, then the trainer will help you scale. If you are doing this on your own but have questions, please don't hesitate to contact us.
April...fire-breather in training!
Posted September 15, 2009 6:12 PM
Tuesday, 15 September 2009
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster* Pull-ups
*Women, 65lbs
If you need to scale this WOD, try using lighter weight on the thrusters...maybe the 45lb bar. You can even use dumbbells if you want; grab two 10lb dumbbells and go for it. Use the rubber bands for your pull-ups if you need to. The bottom line is this: no matter how you scale this WOD, it should take you NO MORE than 10 minutes.
Functional...
Posted September 14, 2009 6:49 PM
Monday, 14 September 2009
Run 5 K
If you cannot complete an entire 5 K, try running 1-2 miles instead.
One more rep Michelle!
Posted September 13, 2009 7:51 PM
Sunday, 13 September 2009
For all of us living in Germany, I thought this might be an interesting read...or not--you decide. I'm Tasting Tar, Traffic Cones, Motor Oil … by Micheal Steinberger Posted September 13, 2009 6:40 AM
Saturday, 12 September 2009
As many rounds as possible in 15 minutes of: 5 Overhead squats, 95lbs* 7 GHD sit-ups 9 Pull-ups
*Women, 65lbs
If you cannot do GHD sit-ups, do Ab-Mat sit-ups. If you signed up for a CrossFit trainer lead WOD, expect to do modified GHD sit-ups.
We've all been there...
Posted September 11, 2009 4:51
Friday, 11 September 2009
Four rounds for time of: 25 Box jumps, 24" box Run 400 meters 25 Hip extensions
Let us all take a moment today to remember the victims of the September 11, 2001attacks against the United States of America. Let us honor those who responded and bravely sacrificed their own safety and lives so that others might live: law enforcement, fire departments, emergency response teams, and the United States Military. Posted September 10, 2009 5:03 PM
Thursday, 10 September 2009
Snatch 3-3-3-3-3 reps
For this workout, it would be ideal to start with The Burgener Warm-up. If you are familiar with this warmup, then it should take you no more than ten minutes. If you are attending a class led by a CrossFit trainer, then he/she will take you through the different movements and skill transfers of the warm-up.
If you are comfortable with the snatch, and have successfully and safely performed the lift before, then go heavy today! But please heed our advice on this one: yes, it is a three rep max; however, after each rep, reset the feet, get your grip right, take a breath or two, and then SNATCH! In other words...don't rush the reps on each of your five attempts.
Check out these videos courtesy of www.crossfit.com: Mike Burgener Teaches Pat the Snatch Ia ...[wmv][mov] Mike Burgener Teaches Pat the Snatch Ib ...[wmv][mov] Mike Burgener Teaches Pat the Snatch II ...[wmv][mov]
Camaraderie through CrossFit...
Posted September 9, 2009 5:21 PM
Wednesday, 9 September 2009
June, Jay, & PJ flippin' a tire for fun!
Posted September 8, 2009 6:43 PM
Tuesday, 8 September 2009
Three rounds for time of: Row 500 meters 25 Wallball shots, 20lb ball* 15 Ring Dips
*Women, 14lb ball
If you cannot do ring dips, try bar dips. Another substitution for the ring dips are bench dips or push-ups. If you choose push-ups, up the ante to 30 reps.
Can you guess who's climbing the rope?
Posted September 7, 2009 4:56 PM
Monday, 7 September 2009
As many rounds as possible in 20 minutes of: 25 double-unders 45lb dumbbell push press, 7 reps 1.5 pood kettlebell swing, 7 reps
Scale: If you cannot do double-unders, do 50 single-unders. Women's weight for dumbbell push press is 25lbs / kettlebell swings, 1 pood
If double-unders are a weakness of yours, practice them during your warm-up. Do max double-unders in two minutes or set a rep goal and reach it!
Attention: Due to the holiday, the trainer-led WODs will be at 1000 at the South Side Fitness center.
L-sits, Triberg in Schwarzwald!
Posted September 6, 2009 7:47 PM
Sunday, 6 September 2009
"Bernie"
Ten rounds for time of: 10 Thrusters, 65lbs* 10 Pull-ups 10 Burpees
*Women, 45lbs
Lance Cpl. Joshua "Bernie" Bernard
Bernard was mortally wounded during a Taliban ambush on 14 August 2009. You can read about his story and sacrifice here.
Posted September 5, 2009 7:35 PM
Saturday, 5 September 2009
Check out Miles...talk about intense!
Have you ever stopped and wondered why we do what we do? What brings us back to the gym time and time again? Could it be the workout...maybe the people? Or could it be the fact that you want to lose weight...challenge yourself perhaps? I believe it is a combination of all of those things. But what lies at the root of it all? I believe for most of us, the reason is this: we care about our fitness. Before CrossFit, I really had no idea why I was in the gym. Maybe it was to get "huge guns" and impress the ladies. Maybe it was - at the time - the misconstrued notion of becoming fit. But here's the ironic thing about that--I did not have a clue as to what being fit actually was. To be honest, even after embracing the CrossFit method for over a year or so, I still didn't understand what being fit meant. Now I do.
It means making health and fitness a priority in your life--not "just something I'll get to now and again"...no, it is a serious thing. Would you rather take quality over quantity or quantity over quality? I want quality...quality of life that is. I do not have some lofty goal of living until I am 103 years old. But I do have a lofty goal of "living" the way I want to live for as long as possible. How do I do this? I make health and fitness a priority. I want to be able to hold my grandchildren in both arms while walking up a hill. I want to be able to climb a mountain when I am 71 years old. I want to be able to dance with my wife when I am 89 years old. All of these things I want. I want to "live" life to the absolute fullest. What does that mean to me you ask? It means being able to move, being able to lift, being able to function as I want. Make health and fitness a priority in your life...I challenge you. Posted September 4, 2009 9:56 PM
Friday, 4 September 2009
For time: Run 400 meters 21-15-9 reps of: Hang squat clean, 115lbs* Pull-ups Run 400m
This WOD will start and end with a 400m run--you will NOT be required to run 400m after every set...just at the beginning and at the end. Jumping or band-assisted pull-ups are acceptable substitutions for this WOD; your trainer will assist you with scaling.
From left to right: Bryan, Jesse, and PJ...post-WOD.
Photo taken by Bruce Sonuston
Posted September 3, 2009 7:09 PM
Thursday, 3 September 2009
Deadlift 3-3-3-3-3 reps, then:
For time: 21-18-15-12-9-6-3 reps of: Deadlift, 135lbs* Push-ups
*Women, 95lbs
For the strength portion of this workout, progress up to your three rep max--go heavy! Your trainer will ensure proper form is being executed. Also, if needed (or appropriate), your trainer will scale the metcon portion of this WOD for you.
Lauren goes overhead during the CrossFit Ramstein Games
Photo taken by Bruce Sonustun
Posted September 2, 2009 6:53 PM
Wednesday, 2 September 2009
Four rounds for time of: Row 500 meters
Rest as needed between rounds.
The idea of this workout is to give a MAX effort for each 500m row. Rest as needed to ensure that you give yourself sufficient recovery between rounds--let's see some PRs today!
Ryan Bloom - active duty Air Force out of England - trudges through the plate carry sprint WOD
Photo taken by Bruce Sonustun
Posted September 1, 2009 7:33 PM
Tuesday, 1 September 2009
Would you like a sneak-peek into the life of PJ, our very own dietitian? Here's just a glimpse of what kinds of foods he eats...
A Week Of Groceries by PJ Menagh
Here's a combined list of everything I bought at the grocery store(s) this week which may give you some ideas. It's by no means comprehensive--I have a lot of things on hand that I don't buy weekly and from week to week I purchase different foods to get a variety and take advantage of specials. This shopping was split between two different days and items were purchased from 3 different locations (RSN Commissary, Vogelweh Commissary, and Penny Markt). For convenience I combined them all into one composite list of good foods:
From The Commissaries:
Fresh Produce: 1 Head Cauliflower 2 Heads Broccoli 1 Large Avacado 1 lb Mushrooms 3 Onions 1 Ginger Root 3-pack of Garlic 1 kg Carrots 1 Head Romaine Lettuce 3 Grapefruits 9 Granny Smith Apples
Meat: 3 lbs Fresh Chicken Breast 3 lbs Fresh Salmon (All Fish Was Half Price at Vogelweh Friday) 1 lb Fresh Cod
Freezer: 1 bag VIP Frozen Pineapple Chunks 1 bag VIP Frozen Mixed Fruit 2 bags VIP Frozen Cherries 2 10 oz. pkgs BIRDS EYE "leaf" Spinach 2 10 oz. pkgs BIRDS EYE "chopped" Spinach 1 16 oz. pkg PICTSWEET cut Okra 1 16 oz. pkg PICTSWEET Brussels Sprouts 1 32 oz. pkg VIP "California Mix" (broccoli, cauliflower, carrots)
Misc: 2 16 oz. Jars SPECTRUM Coconut Oil 1 Jar Ms. Dash Tomato Basil Garlic Seasoning 1 Bottle Lemon Juice 1 lb. Raw Walnuts 1 pkg Back To Nature Cashews w/ Sea Salt
"On The Economy": Penny Markt
3 10-packs of Freierland (freerange) Eggs 1 kg of Fresh Blueberries (for 1.69 Euro!) 4 Cans MEI TAI Coconut Milk (no added sugar) 2 Bottles Dry Red Wine 1 85% Dark Chocolate Bar Posted August 31, 2009 6:10 PM
