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September 2008
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Tuesday, 30 September 2008
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Zone friendly food you ask? Sure it is...but take about eight ounces of the beer, 1/16 of the bread pudding, and maybe 1/4 of one pretzel. But where's the protein?!
Great job on the last round of WODs everyone...missed working out with you guys and gals! Enjoy your rest day and see you soon!
Posted 29 September, 2008 7:45 PM
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Monday, 29 September 2008
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Push Jerk 5-5-5-5-5 reps
Posted 28 September, 2008 9:36 PM
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Sunday, 28 September 2008
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Four rounds for time of:
Run 400 meters
50 Squats
Posted 28 September, 2008 9:34 PM
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Saturday, 27 September 2008
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30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Posted 28 September, 2008 9:31 PM
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Friday, 26 September 2008
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 Last weekend's Orientation/Fundamentals class was yet another success! You newbies did an outstanding job; you were all very attentive and gave 100% on the WOD! Thanks to all who helped out, whether it was instructing, demonstrating, or taking care of the media stuff! We'd also like to extend a special thank you to Julia Hoffman - the cool CrossFit chick in the picture above - for driving all the way down from Dusseldorf to attend the class. We hope that you were able to take what you learned back home with you; now you can start handing out the CrossFit Kool-Aid up there! You're welcome back anytime!
Posted 25 September, 2008 8:55 PM
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Thursday, 25 September 2008
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"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
**Attention: Brian will be on leave through the 3rd of October. He will be present for today's morning session WOD; he will try his best to make it to the afternoon sessions. Please direct any questions or concerns to Jason...he'd be more than happy to help you out!
Posted 24 September, 2008 9:26 PM
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Wednesday, 24 September 2008
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For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling (wmv) (courtesy of www.crossfit.com)
Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
This one should be quite interesting...
Posted 23 September, 2008 7:40 PM
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Tuesday, 23 September 2008
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"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
To the left...Mike and JaNell enjoying their evening at Bad Durkheim.
Posted 23 September, 2008 7:38 PM
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Monday, 22 September 2008
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Great job to everyone that attended the Fundamentals Class last Saturday! We hope that you all learned something and hope to see you again. As for Sunday...my apologies for not being there - Bad Durkheim got the best of me!
Posted 22 September, 2008 7:50 AM
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Sunday, 21 September 2008
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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
Posted 22 September, 2008 7:41 AM
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Saturday, 20 September 2008
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Today is the day!! As stated yesterday, there will be no standard group WOD today due to the Fundamentals class. You can either run the 5 K (main site WOD) or join us around 1330 for a kick-a$$ WOD! And for all you newbies...time to drink the CrossFit Kool-Aid!!
Posted 19 September, 2008 7:12 PM
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Friday, 19 September 2008
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"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Check out these videos (courtesy of www.crossfit.com):
Clean
Clean & Jerk
Push Jerk
Grace-Off, Greg Amundson & Dave Leys
Because of the Orientation/Fundamentals class on Saturday, there will be no standard group WOD. However; it's strongly encouraged for any of you "die-hards" to come on out and lend a hand. The proposed number of participants is over 20; needless to say, we'll take all the help we can get! Thanks!
Posted 18 September, 2008 7:21 PM
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Thursday, 18 September 2008
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Quite an impressive week folks! There were so many PR's it was difficult to keep track of all of them! We'd like to highlight a few of our "stand-out" PR's from some of our awesome CrossFitters!
CrossFit Total
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Previous PR
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Current PR
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Bryan Weaks |
615 |
720 |
Bryant Merafuentes
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1025 |
1040 |
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Brian Bowen |
900 |
925 |
| "Fran" |
Previous PR
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Current PR
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Bryan Weaks
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8:40 |
6:14 |
Bryant Merafuentes
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7:50 |
4:58 |
Jason Lydon
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4:46 |
3:43 |
Ricky Krotchie
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7:26 |
6:36 |
Mike Donohue
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5:38 |
5:35 |
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Brian Bowen |
2:53 |
2:48 |
Now keep in mind that it had been a little bit shy of two months since these awesome indviduals had taken on Fran. Take another look at those numbers...nothing short of incredible! You know it's been said before, but it is an absolute pleasure to train with you guys and gals; your impressive times and efforts never cease to amaze me...week in and week out. Keep up the outstanding work!
Posted 17 September, 2008 7:13 PM
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Wednesday, 17 September 2008
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"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Check out the video demo (courtesy of www.crossfit.com):
"Michael"
Posted 16 September, 2008 7:17:49 PM
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Tuesday, 16 September 2008
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"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
How does that old adage go..."Be careful what you wish for, you just might get it." Someone...and we won't mention any names (Bryan) posted a comment on the forum the other day about how they were ready for a visit from Fran. Well, we've all got a date with her today. Make sure you're not late; Fran can tend to become quite irritable when her date is tardy. Let's see some PR's today...GET SOME!
Posted 15 September, 2008 7:50:21 PM
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Monday, 15 September 2008
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Hang Power Snatch 3-3-3-3-3-3-3 reps
Hang Power Snatch (courtesy of www.crossfit.com)
I know it's been discussed before on our blog, but it's going to be discussed again: CrossFit camaraderie! Yesterday's WOD proved yet again the kind of close-knit communtiy that is found amongst CrossFitters worldwide. Not only did we have Colonel B.P. McCoy (USMC) take time out of his busy schedule to join us for a WOD, but we also had Dan Reed (USAF) from Rainier CrossFit, Washington join us as well.
It just goes to show you how far and wide the CrossFit community has spread! You'll be hard-pressed not to find a CrossFit affiliate somewhere near you. And in your travels, we encourage you to drop into an affiliate "box" for a WOD or two - you'll without a doubt be welcomed with open arms. We are growing...we are taking over the "world of conventional fitness" by storm...and we're doing it OUR way!
Posted 14 September, 2008 8:57:07 PM
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Sunday, 14 September 2008
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Okay, so some of you may be saying to yourselves, "Wait...isn't today supposed to be a rest day?" Technically, yes it is; however, we're going to have the honor of working out with Colonel B.P. McCoy, the Commanding Officer of the 7th Marine Regiment, Twenty-Nine Palms, California.
Let's show the Colonel a warm welcome...CrossFit Ramstein style!
For time:
Row 500 meters
25 Pull-ups
20 Kettlebell swings, 1.5 pood
15 Overhead Squats, 65 pounds
10 Burpees
Run 400 meters
10 Burpees
15 Overhead Squats, 65 pounds
20 Kettlebell swings, 1.5 pood
25 Pull-ups
Row 500 meters
Posted 13 September, 2008 8:46:38 PM
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Saturday, 13 September 2008
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"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.
Check it out:
Fight Gone Bade Demo & Explanation (courtesy of www.crossfit.com)
Posted 12 September, 2008 8:45:37 PM
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Friday, 12 September 2008
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CrossFit Total:
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
We'll be meeting in the weight room at the North Side Fitness center!
Posted 11 September, 2008 6:04:25 PM
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Thursday, 11 September 2008
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Let us all take today to remember the victims of the September 11, 2001 attacks against the United States of America. Let us honor those who responded and bravely sacrificed their own safety so that others might live: law enforcement, fire departments, emergency response teams, and the United States Military. We will continue to remain strong as a nation...we will never falter! This workout is dedicated to them...
"Liberty"
Five rounds for time of:
40 pound dumbbell snatch, 15 reps each arm
Run 400 meters
15 Ab-Mat Sit-ups
15 Double Unders
Check out the demos, courtesy of www.crossfit.com
Dumbbell Snatch tri-panel
Double-Unders, Buddy Lee
Posted 10 September, 2008 9:18:54 PM
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Wednesday, 10 September 2008
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 As CrossFit Ramstein continues to grow, I sometimes get an overwhelming feeling. I ask myself: "Am I doing this right...am I providing my members the quality training that they deserve?" My answer does not lie within myself; it lies within my awesome CrossFitters....my awesome friends! If something I say doesn't sound quite right, they'll tell me; if I get lax with my own training, they'll tell me; and above all, when I'm actually doing something right, they'll tell me. My CrossFitters are strong people; not only during the WOD but also in character. The last four months or so have been quite a rewarding experience; it literally gives me chills to see how my group has progressed. Almost every week I see new PR's; I see people becoming stronger, leaner, and meaner (in a good way of course). They'll do whatever it takes to get through that WOD...determination, desire, and a committment to excellence - they possess them all! I'd like to say "thank you" to everybody (and you know who you are); you make my job as a trainer an easy and most enjoyable experience! Now go and GET SOME! 
Posted 9 September, 2008 9:12:13 PM
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Tuesday, 9 September 2008
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Push Jerk 3-2-2-2-1-1-1-1-1 reps
Push Jerk Benefits (courtesy of www.crossfit.com)
Posted 9 September, 2008 6:13:12 AM
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Monday, 8 September 2008
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For time:
30 Pull-ups
5 Ring Dips
25 Pull-ups
10 Ring Dips
20 Pull-ups
15 Ring Dips
15 Pull-ups
20 Ring Dips
10 Pull-ups
25 Ring Dips
5 Pull-ups
30 Ring Dips
5 Pull-ups
It's a great time to make use of those new pull-up bands...whaddya' say?
Posted 7 September, 2008 8:49:28 PM
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Sunday, 7 September 2008
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Deadlift 3-3-3-3-3 reps
Ah yes...the deadlift! This lift definitely ranks up there as a favorite...talk about functional baby! You'll be going for a three repetition max effort today so get pumped up; however, the most important word of the day is: SAFE! Feel confident in the fact that you WILL be performing this lift correctly; if you're screwing it up, we'll tell you and we'll fix it! GET SOME!
Check out links below, courtesy of: www.crossfit.com
Deadlift Intro Lecture Clip
Deadlift Alignment Part 1, Mark Rippetoe
Deadlift Alignment Part 2, Mark Rippetoe
Posted 6 September, 2008 11:57:39 PM
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Saturday, 6 September 2008
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Check out some of our AWESOME rowers! Great job everybody; enjoy your Saturday...see you back on Sunday!
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Thursday, 4 September 2008
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Three rounds for time of:
95 lb Hang Squat Clean, 10 reps
10 Push-ups
95 lb Front Squat, 10 reps
10 Push-ups
95 lb Thrusters, 10 reps
10 Push-ups
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Wednesday, 3 September 2008
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For time:
Run 400 meters
12 Handstand Push-ups
12 L-Pull-ups
12 Knees to Elbows
Run 400 meters
9 Handstand Push-ups
9 L-Pull-ups
9 Knees to Elbows
Run 400 meters
6 Handstand Push-ups
6 L-Pull-ups
6 Knees to Elbows
Run 400 meters
3 Handstand Push-ups
3 L-Pull-ups
3 Knees to Elbows
Check out the demos, courtesy of www.crossfit.com:
Handstand Push up Variations
L-Pull-up
Knees to Elbows
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Tuesday, 2 September 2008
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We hope everybody had a fun and safe Labor Day weekend. We'll be back at it on Wednesday...see you then!
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Monday, 1 September 2008
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Weighted pull-ups 1-1-1-1-1-1-1 reps
or
Overhead Squat 1-1-1-1-1-1-1 reps
We'll be meeting at the South Side Annex at 1030...again, the South Side Annex!! Following the WOD, we'll be playing a little more Hooverball!
Check out the link for the rules: Hooverball
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