Just remember, there is a WOD tomorrow...so go easy on the candy!
June and Lauren tackle "Amazing Grace"
Posted October 31, 2009 9:15 AM
30 October 2009
"Amazing Grace"
For time: 30 Clean and Jerks, 135lbs Rest for time period equal to working time of 30-rep set (e.g. if 30 took 6 min, then rest 6 min) 20 Clean and Jerks, 135lbs Rest for time Period equal to working time of 20-rep set 10 Clean and Jerks, 135lbs
Women, 95lbs
If you are new to the clean and jerk, expect a heavy dose of skill work--the WOD will be scaled to 30 reps only.
Wish our ladies - Kellie and Amy - luck as they venture to Sweden to compete in the Scandinavian Challenge in Sweden this weekend! I know they'll make CrossFit Ramstein proud! Go get 'em ladies! Also, if you have time, come out to the HAWC (behind the S. Side fitness center) today at 1400. Some of our CrossFitters are going to put their fitness to the test--they will be competing in the Functional Fitness Challenge! We've got CrossFitters competing everywhere...we're unstoppable!
Kellie and Amy training hard!
Posted October 29, 2009 5:04 PM
29 October 2009
Develop L-Pullup: 30 Perfect reps in however many sets it takes, no timer.
Developing the L-Pullup Part Ia (CFJ Preview) ...[wmv][mov] Developing the L-Pullup Part Ib (CFJ Preview)...[wmv][mov]
Then...
Complete as many rounds as possible in 15 minutes of: Row 250 meters 15 Push-ups
Where are you Jason? We miss you brother...
Posted October 28, 2009 5:59 PM
28 October 2009
"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 use 1 pood kettlebell (35lb dumbbell)
Check out this classic CrossFit "Helen" video: Helen: Sub-7:00 (OPT)...[wmv][mov]
Try doing Helen with an extra 20 or 40lbs on you; if you've got a weight vest, give it a shot!
Posted October 27, 2009 5:41 PM
27 October 2009
Get some rest already...Riddic seems to take kindly to it...
Posted October 26, 2009 6:22 PM
26 October 2009
For time: 50 Kettlebell swings, 1-pood 40 GHD Sit-ups 30 Wall Ball shots, 20lb ball (women, 14lbs) 20 Power snatches, 95lbs (women, 45lbs) Handstand walk length of gym once, or cartwheel length of gym 2x, or bear crawl length of gym 3x (no forward progress can be made unless in handstand, cartwheel or on all fours) 20 Burpees 30 Pull-ups 40 Push-ups 50 Box Jumps, 24” (women, 20")
Matt gets full ROM during one of the CrossFit Ramstein challenge WODs
Posted October 25, 2009 3:40 PM
25 October 2009
Jerk 3-3-3-1-1-1 reps
The idea of this workout is to work up to your three rep max and then your one rep max. You may choose to do the push jerk or the split jerk--it is up to you!
Push Jerk...[wmv][mov] Split Jerk [wmv][mov] Split Jerk Intro, Mike Burgener...[wmv][mov]
Then...
Row 2 K
See someone familiar?
Posted October 24, 2009 9:31 PM
24 October 2009
Five rounds for time of: 5 Muscle-ups 10 Burpees
If you cannot do muscle-ups, the ratio is 3:1 for pull-ups and dips. That means that for every one muscle-up, you will be doing three pull-ups and three dips.
Muscle-Up Progression, Jeff Tucker (CFJ Preview) ...[wmv][mov]. Would you like to watch the entire segment? Subscribe to the CrossFit Journal today!
le faltamos mi hermano!
Posted October 23, 2009 9:29 PM
23 October 2009
Let's enjoy our rest day and take it easy like PJ here Take this time to let your body rest and recover from the past three days. Maybe do some light stretching to 'work out the kinks', get a massage, take a hot bath...but relax. See you all Saturday for another round of PJ pain.
Posted October 22, 2009 9:45 PM
22 October 2009
Three rounds for time of: Walk 800 meters holding a 45lb plate (women, 25lbs) overhead. Elbows must be FULLY extended (active) at all times.
Rest two minutes between rounds.
Note: Forward progress must stop if elbows bend or weight is lowered.
There are several ways to scale this workout. Choose a lighter weight, shorten the distance (i.e. 400 meters), or a combination of both. Instead of carrying the plate overhead, try a farmer's walk instead, with the weight held at your sides.
Monty guts it out...
Posted October 21, 2009 7:06 PM
21 October 2009
Deadlift 5-5-5-5-5 reps
Then...
"Annie"
50-40-30-20-10 reps for time of: Double-unders Sit-ups
Please keep in mind that the focus of today's WOD is the deadlift! If you are new to CrossFit (or deadlifts) plan on really locking in your technique; as skills practice, we'll work on your double-unders towards the end of the hour. If you are an experienced CrossFitter (and have been CrossFitting for more than three months) then you better go HEAVY on the deadlifts. And yes...you will do "Annie"--don't be upset...just do it!
Ring Dip Tabata...20 seconds "on" and 10 seconds "off" for a total of 8 intervals (or four minutes).
Then...
Skill: Turkish Get-Ups...3 sets, 5 reps each.
Pistols, Part I (Adrian Bozman) ...[wmv][mov] Pistols, Part II (Adrian Bozman) ...[wmv][mov] Pistols, Part III (Adrian Bozman ...[wmv][mov] Ring Dips (CFJ Preview) ...[wmv][mov] Get-up Sit-up, Jeff Martone...[wmv][mov] Turkish Get-up Part 2, Jeff Martone...[wmv][mov] Turkish Get-up Part 3, Jeff Martone...[wmv][mov]
Sunday's fundamentals class WOD..."Fight Gone Bad"
Posted October 19, 2009 5: 19 PM
19 October 2009
It has been a few months since we've had a fundamentals class. Between TDYs, leaves, and the busy summer, we just could not seem to find the right time, with the appropriate amount of manpower, to accommodate the type of class that we always desire. When CrossFit Ramstein puts on a fundamentals class, we want to be able to provide the best possible service to our participants. Let me tell you this: I miss these classes...dearly. It it always exciting to see new faces...meet new people that are interested in improving their fitness. And as CrossFit trainers, we understand the kind of fitness that we all seek--the kind of fitness that translates into every day life; it is found through dedication, unparalleled instruction, and unyielding passion for increasing people's fitness...their livelihood.
I would like to thank all of the CrossFit trainers; you are truly what makes this program what it is. I am humbled by your willingness...your love and seriousness about improving (and maintaining) people's fitness. And to all of the participants: we could not have asked more from you. Your attentiveness and intensity was unmatched! We hope that you learned a bit more about CrossFit; we'll see you at the next WOD! Posted October 18, 2009 7:51 PM
18 October 2009
ATTENTION: Due to the Orientation/Fundamentals class, there will be no CrossFit trainer-led WODs today!
SWIM: Choose ONE of the following: 500 meters x 3 200 meters x 6 100 meters x 10 25 meters x 20 50 meters x 16
Rest as needed between sets.
Swim Posture Part I, Michael Collins (CFJ Preview)...[wmv][mov] Swim Posture Part II, Michael Collins (CFJ Preview)...[wmv][mov]
If you cannot get to the pool, do this instead:
ROW:
1 minute on, 20 seconds off for 18 rounds (60:20x18)
50 Burpees after the final 1 min Interval.
Maintain fastest pace possible per 1 min interval.
Check out the demo: G.I. Jane (Greg Amundson)...[wmv][mov]
Just trying to stick to the "constantly varied" theme...??
Posted October 16, 2009 7:51 PM
16 October 2009
Perform workout A, rest 3 minutes, then perform workout B
Workout A: Three rounds (rest one minute between rounds)
With a two minute time limit, complete the following: 20 Wallball shots, 20lbs (women, 14lbs) Max reps of sumo deadlift high-pull, 75lbs (women, 55lbs) Record reps for sumo deadlift high-pull only
After the third round of workout A, rest three minutes, then on to...
Workout B: Three rounds (rest one minute between rounds)
With a two minute time limit, complete the following: 20 sumo deadlift high-pulls , 75lbs (women, 55lbs) Max reps of wallball shots, 20lbs (women, 14lbs) Record reps for wallball shots only
Add the total reps of sumo deadlift high-pulls from workout A and the total reps of wallball shots from workout B. The sum of the two numbers will be your score!
Complete as many rounds as possible in 20 minutes of: Row 250 meters 12 Box Jumps, 24" 6 Chest-to-bar pull-ups
Women, 20" box jumps
If you cannot do chest-to-bar pull-ups, strive for chin over the bar. Use exercise bands as needed. If you'll be attending a CrossFit trainer-led WOD, expect to go over the "gymnastics kipping pull-up"--lets develop that strength!
Peter Wengel "rests" after WOD #1 of 3 at the CrossFit Ramstein challenge back in August
Posted October 12, 2009 7:28 PM
13 October 2009
Skills: Box Jump, max height: 7 attempts Increase height each rep to find max height; rest as needed between reps. Ensure you get a strong and aggressive hip-drive on each jump. Use bumper plates or rubber mats to increase height.
Then...
Five rounds for time of: 5 Clean and Jerks, 155lbs* 20 Knees to Elbows
*Women, 105lbs
You may perform a power clean or a full squat clean for this WOD--the choice is yours.
Clean & Jerk...[wmv][mov][wmv2] Knees to Elbows Demo...[wmv][mov] Power Clean...[wmv][mov]
Welcome back Vanessa--we've missed you!!
Posted October 11, 2009 4:03 PM
12 October 2009
If you won't be present for the WOD at Brian's house, here's what we've got for you:
"Diane"
21-15-and 9 reps for time of: Deadlift, 225lbs* Handstand push-ups
*Women, 155lbs But, if you WILL be present for the WOD at Brian's house, this is what we'll be doing:
Pair Up (Women do a threesome...get your mind out of the gutter!) 5 Tire Flips (as a pair—after tire flips, you are both on your own, it’s a race) 10 Ledge Jumps 15 Sandbag Throws...You must throw from standing behind one marker and must clear the other marker to earn a rep—then chase the sandbag, pick it up and throw it back over the original marker for rep two … and so on) 20 Ring Dips 25 Kettlebell swings ~ 1600 meter mixed terrain/elevation run Rest no more than 3 minutes, then repeat entire sequence one more time!Yes...we are EVIL!
And if your second time is slower than your first, here are the penalties: 0-20 seconds slower: 10 burpees 21-40 seconds slower: 20 burpees > 1 minute slower: 30 burpees
Did I mention that we are EVIL? Oh...yeah - I did!
Last time's "fun"
Posted 11October 2009, 5:53 PM
11 October 2009
TGIARD!
You may be wondering what the heck "TGIARD" means. Well, here you go: "Thank God it's a rest day!" We can all thank PJ for this past week.We'd like to recognize him and his brilliant programming thus far. On a personal note, I haven't been this sore for a very, very long time. Speaking of soreness, do you know what DOMS is? If not this is what it is: delayed onset muscle soreness. You can find a great article about DOMS by clicking here. We strongly recommend that you take the time and read the article. And if you don't feel like doing that, well...check out some of our CrossFitters giving it all they've got during "Murph"--just one of the WODs that PJ had in mind for us.
Posted 10 October, 2009 6:25 PM
10 October 2009
"Murph"
For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and
finish with a mile run. If you've got a twenty pound vest or body
armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Posted 9 October, 2009 6:23 PM
9 October 2009
Power snatch 1-1-1-1-1-1-1 reps
If you are attending a CrossFit certified trainer-led WOD, expect to warm-up with the Burgener Warm-Up. Please take time to read the CrossFit Journal article; this will better prepare you for the movements involved with the warm-up. The trainer may also opt to have you execute overhead squats in lieu of the power snatch; but still be prepared to be worked with that PVC pipe!
Check out the following video, courtesy of CrossFit HQ: Power Snatch...[wmv][mov].
After you complete the main WOD, here's your skill work for the day:
Skills: Develop handstands, choose one:
1. 10-7-4 handstand push-ups (scale up/down and modify as needed). Perform a set of 10 reps, rest as needed, then a set of 7, rest as needed, then a set of 4. Partition as needed to complete all reps per set.
or
2. Handstand static holds: Five rounds...kick up against wall and hold for as long as you can keep "active shoulders"--record time for each round.
Can you do that while drinking a beer Lauren?
Posted 8 October, 2009 6:34 PM
8 October 2009
Complete as many rounds as possible in 20 minutes of: 3 Muscle-ups 6 Kettlebell swings, 2 pood* 100ft walking lunges
*Women, 1.5 pood
If you cannot do muscle-ups, the ratio of pull-ups/dips is 3:1--for every 1 muscle-up, you must do 3 pull-ups and 3 dips. If you need to scale the workout, cut the time down to 15 or 10 minutes, use exercise bands for the pull-ups/dips, use a lighter kettlebell, do box dips, etc. Here's an example of this workout scaled:
Complete as many rounds as possible in 15 minutes of: 6 band-assisted pull-ups/dips 6 Kettlebell swings, 1 pood 50ft walking lunge
Grab a PVC pipe and knock out some shoulder rotations (pass-throughs) before getting on the rings. Spend about 15-20 minutes rotating on and off the rings with the other participants. In between sets, grab your PVC pipe and work on your overhead squat--try doing them in sets of 5 or 10...nice and slow, deliberate squats. Get those hips warmed up.
Then...
Five rounds for time of: 30 GHD Situps 25 Back Extensions
Do you know how to bail out safely? Are we teaching you how to do it correctly? Give us some feedback. Meanwhile, check out the CrossFit Affiliate Blog; see what some of the other affiliates have to say about it.
Who is that goofball? He's too sexy for the catwalk...
Today is a one rep max day, so for those familiar with this lift Go Heavy while maintaining good form. Keep those elbows up and don't lose that lumbar curve. Posted 4 October, 2009 8:45 PM
Also, here's a great video, courtesy of CrossFit: Learning the Cartwheel, Roger Harrell, CrossFit Marin, - video [wmv][mov]
Tracie, Christina, and Beth showing us how it's done!
Posted October 3, 2009 12:00 AM
3 October 2009
Nate Naidas getting full ROM overhead - nice work!
A bunch of the CrossFit Ramstein crew is heading to Stuttgart for Oktoberfest today! Hmm...what happens when you get a crowd of CrossFitters together with A LOT of beer? Well...I'd say most of us don't drink often (beer isn't Paleo...booo) so it is going to be quite interesting to say the least. There are sure to be countless photos of Guerilla burpees, handstands, and pull-ups wherever we can find anything that remotely resembles a pull-up bar. Posted October 2, 2009 7:29 PM
2 October 2009
Happy Friday--get ready to work!!
Strength Component:
Halting Deadlift 3-3-3-3-3 reps
"Haltings [deadlifts] start from the same position as the deadlift, with the back locked and the shoulders in front of the bar, and come up to a point right above the kneecap. The keys to the halting are the push of the feet against the floor—the knee extension—and keeping the shoulders out in front of the bar, which, when done correctly, can be felt in the lats almost as much as chin-ups." *Text originally from A New, Rather Long Analysis of the Deadlift by Mark Rippetoe*
The reason we train halting deadlifts is to get rid of that "sticking point" when the load is on the ground. The toughest part of the deadlift (for many) is the initial pull; halting deadlifts will strengthen that pull. Just like you read in the above quote from Rip, the halting deadlift starts from the same position as the deadlift. Here's the difference: pull to just slightly above your knees, give a "one-one thousand" count and slowly and deliberately lower the weight back to the ground. Because this is a three rep max, ensure you re-grip and set yourself up in that good deadlift starting position before lifting again. If you signed up for a trainer-led WOD, they will (obviously) be there to assist.
Then...
"Jackie"
For time: 1000 meter row 45lb Thrusters, 50reps Pull-ups, 30 reps
Recommended scaling options: 1) Use lighter dumbbells for the thrusters, or do PVC pipe thrusters 2) Use exercise bands for pull-ups, or do jumping pull-ups
We want you to row the entire 1000m...challenge yourself. If you signed up for a trainer-led WOD, expect a 10 minute time limit for this one.
Monty--one of CrossFit Ramstein's newest members...he just PR'd on "Helen" the other day: 8:12!!
Posted October 1, 2009 6:17 PM
1 October 2009
Skills Warmup: Practice L-Sit Progression (on the parallets, located in the room behind the GHDs), 10-15 minutes. Attempt tucks, 1 leg tuck/1 leg out, planche, L-Sit; whatever you can do...trainers will assist.
Then... Seven rounds for time of: 10 Medicine ball cleans, 20lb ball 10 Ring dips
Women, 14lb ball
If you cannot do ring dips, try box/bench dips. If you're still not there, do 20 push-ups each round--strive for full range of motion--chest and thighs should be touching the floor. You can also use exercise bands to assist with the ring dips; if you're attending a trainer led WOD, you can expect assistance from the trainer to show you the proper way to do them.
