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August 2008
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Sunday, 31 August 2008
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Four rounds for time:
Run 400 meters
Rest 2 minutes
Who loves to run? Woohoo! Okay people, we're looking for no more than a plus/minus 2 - 3 second split for these 400 meter runs. So what that means is: don't go flying out of the gates with a sub one-minute 400 with the rest all over two minutes because you're all cramped up and whining! 
Check out the link; it will give you some good insight on proper running technique. If this is your first time learning about pose running, don't get all wrapped around the axle about it because you'll be thinking more than running! However, if you are serious about learning about it (and it's recommended that you do) then let us know. We can give you some good literature on pose running. Quick testimonial: the knees were in bad shape for the longest time; once pose running was implemented and practiced (faithfully) the pain is almost completely gone!
Running Demos (courtesy of www.crossfit.com)
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Saturday, 30 August 2008
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"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Hang Power Clean (courtesy of www.crossfit.com)
In honor of all the wonderful women in our lives; where would we be without them....?
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Friday, 29 August 2008
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A couple of weeks ago, Lisbeth Darsh - CrossFit's Affiliate Blog Director - posted a great bit on how we as CrossFitters fight through the WOD. I was reminded of this article today when I got home from a long day; I took a nap (which I rarely do) and woke up two hours later...not in any kind of mood to do the WOD. Instead of going into that "happy place" to inspire myself, I went into a "horrible place" in my mind. Now don't get the wrong idea...I wasn't ranting and raving around the house, throwing things around, and cussing...well maybe a little; no - I took a mental trip down into the depths of my soul. Does this sound a little heavy? Perhaps...but you know what...I changed into workout clothes, hopped into my truck, and drove to the gym. I remained in that mental state until I completed the WOD...and guess what? Yep, you guessed it...a new PR! We're a different breed...there's no doubting that; we overcome the obstacles in our minds that tell us to "just forget it" or "I'll just do it later" - we NEED to excel, beat our previous PR....we NEED to CrossFit.
Check out Lisbeth's thoughts...pretty cool stuff!
"Ring of Fire"
It's a lie. There is no "happy place." You know what I'm talking about--when you're in the middle of a WOD and some well-intentioned person says, "Go to your happy place"--well, that's just bull****. In CrossFit, great performance demands something much deeper, much darker than some stupid old memories of Grandma's sweater and warm chocolate chip cookies.
Where you have to go is a dark, horrible, dirty place. And you have to learn to stay there, at least for a little while. For a Personal Record, ignore yourself. Just like you ignore a bleeding callus and finish your pull-ups at the end of "Fran"; ignore the mental pain and drive on.
Shut off the part of your brain that loves you and turn on the part of your brain that doesn't like you so much. For outstanding achievement, learn to bypass the Happy Exit and head straight into Hell, because hardly anybody gets a PR with a smile on their face. The smile usually comes after the effort.
A PR is often won with anger and fear and sometimes downright self-immolation. People don't like to admit that, but it's true. You find a bad place and you stay there, for a little while. You go down, down, down into that "burning ring of fire" that Johnny Cash sang about, down into the fire you could see in Muhammad Ali's eyes, down until you don't even hear your own groans, or any of the people around you in the WOD.
You go down into the parts of your soul that nice people don't talk about. You go there. And then here's the really great part: when it's over, you come back again. To the surface. To the happy place. You emerge back into the light--and you're a better person because of it. You forced yourself into a personal hell and you walked back out again. That's the difference between a "really good workout" and a PR in a CrossFit WOD. That's also the difference between just existing and really living life.
So, what works best is to go straight into the pain. Don't try to mitigate, rationalize, forget, or in any way distract yourself from the pain. Go straight into it. And learn to live there, at least for a little while. Go get a PR.
(Text by Lisbeth Darsh/Intellectual Property of www.crossfit.com.)
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Wednesday, 27 August 2008
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Front Squat 10-10-10-10-10 reps
Make sure you keep the bar in the rack position! Drive those elbows up...don't let them get too wide - keep 'em in! Keep that weight rooted in the heels and maintain a good lumbar curve at all times...GET SOME!
This is a great WOD to focus on form/technique; if you're new to this lift, keep the weight low. And for all of you newbies who attended the Orientation/Fundamentals class this past Saturday...no better time to apply what you've learned!
Check out the videos on the front squat (courtesy of www.crossfit.com).
Front Squat
Front Squat Good/Bad Bi-panel
Nice picture Bryant...we all know how much you love to run!
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Tuesday, 26 August 2008
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"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.
Alright folks...this is a "hero" workout....Murph was one of our brethren. Let's honor him well by laying it all on the line for this WOD! Be sure to check out the link below; click on the "Murph" WOD and scroll down until you find the scaled down versions.
Scaled downs WODs, courtesy of Brand-X Martial Arts
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Monday, 25 August 2008
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Take a look at the picture above; what you'll find is CrossFit Ramstein's largest group yet to attend our Orientation/Fundamentals class. Most of these individuals have had no previous exposure to the CrossFit method. As a matter of fact, for many, it was their first time even hearing about CrossFit. Everyone was very responsive to what they were being taught - giving everything they had from the first minute all the way to the last. Our main goal of the class is to properly introduce CrossFit into the minds and bodies of those who choose to attend. With the tools that they acquired, we feel that they will be prepared to incorporate the CrossFit method into their lives - effectively, consistently, but above all - safely.
We'd like to extend a big "Thank You" to all those who attended - it was a truly awesome experience! Outstanding efforts all around...especially during the WOD! After a few minutes into the WOD, everyone quickly understood what we do and how we do it! There was much cheering, screaming, and sweating...three of the most common things you'll find during a CrossFit WOD. It was exciting to see these awesome people - many who had only met for the first time - motivating and inspiring each other to finish...and that they did - every last one of them!
Another "thanks" goes out to the trainers, demonstrators, and media folks! To see more pictures from the class, check out our photo album. See ya'll at the next one...
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Saturday, 23 August 2008
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"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Due to the Orientation/Fundamentals class, today's WOD will not be held at the normal time. For those of you who would still like to meet Angie, Brian will be doing the WOD after the class...should be around 1430 or so. To any of our "die-hards" out there: it is strongly encouraged to attend the Fundamentals class...we need all the help we can get!
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Friday, 22 August 2008
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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
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Thursday, 21 August 2008
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Enjoy your rest, ...
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Wednesday, 20 August 2008
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Deadlift 1-1-1-1-1-1-1 reps
Deadlift Intro (courtesy of www.crossfit.com)
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Tuesday, 19 August 2008
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"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.
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Monday, 18 August 2008
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Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups
Scale as needed...if you can't do a muscle-up, do 3 pull-ups/3 dips per one muscle-up.
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