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October 2008
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Friday, 31 October 2008
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"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Beginner's WOD: Split every exercise in half...50 pull-ups, 50 push-ups, etc. Substitute jumping and/or band-assisted pull-ups when needed.
Attention: Since the North Side will be closed today, we'll be meeting in the weight room of the South Side Fitness center. Times remain unchanged!
Posted 30 October, 2008 5:15 PM
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Thursday, 30 October 2008
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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Shoulder Press, Push Press, Push Jerk (courtesy of www.crossfit.com)
Beginner's WOD: Recommend you attempt this WOD as Rx'd - ensure that you watch the videos and use a weight that will allow you to maintain strict form at all times. Brian will NOT be able to make the afternoon WOD; please look to Bryan and Mike for guidance.
Posted 30 October, 2008 8:20 AM
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Wednesday, 29 October 2208
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Squat clean 1-1-1-1-1-1-1 reps
Clean (courtesy of www.crossfit.com)
We'll be striving for a full squat clean for this WOD. Check out the video above...this is what it should look like. For those of you that are familiar with this lift and have been involved with CrossFit for some time now, let's go HEAVY (without sacrificing proper technique of course)! For beginners, we'll most likely be going a little lighter - really focusing on proper technique.
Nell getting her row on!
Posted 28 October, 2008 6:30 PM
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Tuesday, 28 October 2008
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Hey, where was everybody yesterday...we missed you! Great efforts all around by Soto, Chris, and Angel. Today was Angel's first time attempting the clean. She used the 45 lb bar and did hang cleans instead...doing a full squat clean with just the bar would have put her at a disadvantage (not too mention unsafe) as far as the starting position. Wow...impressive stuff Angel; you really picked up the technique quickly - great job!
Posted 27 October, 2008 10:00 PM
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Monday, 27 October 2008
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"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Oh yeah...one of Fran's evil sisters - Elizabeth. You know what it means when the WOD incorporates "cleans"...yep - full squat cleans! If you need to substitute with power cleans, no problem...scale as necesarry. We're going into a rest day after this one...let's hit it HARD! Like we wouldn't anyway...
Posted 26 October, 2008 7:45 PM
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Sunday, 26 October 2008
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"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Great day for CrossFit Total! We'll be meeting in the weight room of the North Side Fitness center at 1030! Click on the "CrossFit Total" link above; it will give you great insight on how this WOD is supposed to be done.
A big "thanks" to the Army Soldiers out of Rhine Ordnance Barracks! They came out to CrossFit Ramstein to attend one of our Orientation/Fundamentals classes on Friday. Great efforts and intensity all around...now they really know how to stay ARMY STRONG...through CrossFit of course! 
Posted 25 October, 2008 8:45 PM
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Saturday, 25 October 2008
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Max Push-ups in one minute
3 minute rest
Max Sit-ups in one minute
3 minute rest
1.5 Mile run
Abdominal circumference measurement
Look familiar folks? You got it...we'll be doing the Air Force PT test for today's WOD. With CrossFit, every WOD is measurable...we use time and efforts to assess our progress. However, since most of us are in the Air Force, we thought it would be interesting to see how CrossFit has impacted our PT test score. Some of you have been involved with the CrossFit method for some time now and some have not. This will either be a good indicator as to how you've improved or a good benchmark for those who have just started.
ATTENTION: For today's WOD, we'll be meeting at 1000 at the South Side track on Ramstein Air Base!
Could this be our new box?! Just kidding...
Posted 24 October 2008 9:10 PM
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Friday, 24 October 2008
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Great week crew! Let us first recognize one of our very own: Natalie Hamilton. Natalie attended one of our Orientation/Fundamentals classes back in August. Since then, she has been following the three on and one off schedule...even in the midst of a hectic duty schedule. Some of you newer folks may not have met her but she's been keeping up with the WODs and substituting when needed. Natalie is a worker...she has the heart of a true CrossFitter. A few months ago, before she found CrossFit, she had been struggling with passing the Air Force PT test. Well guess what folks...just today she passed!! Congratulations Natalie - we are truly proud of you!
Let us just say this: we know CrossFit is where it's at. This program has not only changed people's perspective on fitness, but on life as well. The methodology behind CrossFit is second to none - we know that. But more importantly, do you know what is also second to none? It's YOU! Jason and I cannot even begin to express how proud we are of all of you. Seeing you guys and gals come in - day in and day out - and give everything you have on the WOD humbles us. Nothing is more gratifying to a trainer than to see such monumental improvements in your fitness. You have achieved this...don't ever discount your efforts and intensity. Have a great rest day; we'll see you back on Saturday.
On a side note: Jason, Matt, and I will be hosting an Orientation/Fundamentals class to 25 Army soldiers today. We'll be at the North Side Fitness center from 1300 - 1700. Feel free to come on out and lend a hand!
For those of you dealing with callused and/or ripped up hands (um...like me) check out the following website. It has a wealth of great information and tips on how to care for and protect your hands from getting ripped up:
"I've Got To Hand It To You" (courtesy of CrossFit Virtuosity)
YOU ROCK NATALIE!!
Posted 23 October, 2008 7:15 PM
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Thursday, 23 October 2008
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Run 5 K
Listen up crew - we'll be starting the warm-up around 1545-1600 today at the usual place. The reason we're pushing the time back is so we can try to start the 5 K run together. If you can't make the group run, no worries...I'm sure you know how to run a 5 K. Don't forget to warm-up though - no going through the motions with the warm-up. There's a reason we claim that "your workout is our warm-up"--no cheating!
Michelle will be leading us on the run; she knows a good route for the 5 K. Oh and by the way...did you all get a chance to check out the main CrossFit website? We should feel humbled that we made the main page...awesome stuff! Many thanks to CrossFit for recognizing our efforts. Trust me...we're not the only ones that saw it - look for some really great things in our future! Our long-awaited wish just may be granted! Now, now - don't get too excited just yet, but we may be getting our own box. These are the types of things that happen when people recognize something great...they support it! Look out - we're on the rise!
Posted 22 October, 2008 7:45 PM
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Wednesday, 22 October 2008
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Ten rounds for time of:
12 Burpees
12 Pull-ups
<--------------------Does this hand really want a piece of today's WOD? You bet it does!
Hey crew...did we take over the North Side weight room yesterday or what?! I think we scared off most of the "globo-gym wannabes" with our intense efforts and extremely vocal motivation techniques! Our CrossFit family continues to grow; soon they're going to have to give us more space. Hey, that's what happens when people find out that little secret. What is that little secret you ask? It's CrossFit of course...did you really think it was anything else?
We're excited about this exponential growth; this is how we're going to make things happen. You may or may not notice, but people see...oh yes, they see! They see and they want - they want what we have. Some may be intimidated or perhaps some just haven't got it yet...they will! Honestly...look around the gym when you're warming up or waiting to get in the WOD. What do you see? Strange looks...painful, confused looks? We work harder than anyone in there and you know it. Keep up the outstanding work!
Posted 21 October, 2008 7:45 PM
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Tuesday, 21 October 2008
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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
Thruster
Hang Power Clean
Sumo Deadlift High Pull
(all videos courtesy of www.crossfit.com)
Brian will be a little late for today's afternoon WOD; he'll be at the North Side but will be doing unit PT. I guess you can consider it a nice light warm-up for our WOD.
Posted 20 October, 2008 9:15 PM
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Monday, 20 October 2008
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Check out everyone's awesome times from yesterday's "Filthy Fifty":
| Brian | 21:40 | | Jason | 22:17 | | Mike | 26:56 | | Christina | 27:07 | | Bryant | 29:46 | | Ryan | 31:26 | | James | 36:40 | Bryan
| 39:45
| Michelle
| 41:07
| Ronnie
| 43:56
| Tracie
| 46:54
| Victor
| 51:09
| Mashburn
| 57:24
| Dan
| Puked!
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Great effort all around crew...there were a bunch of impressive PR's today! You guys and gals continute to overwhelm us with your intenstiy...keep it up!
Posted 19 October, 2008 8:30 PM
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Sunday, 19 October 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
The Filty Fifty!! Hey folks....great turnout yesteday evening! It's always great to get together outside of the WOD. Of course the main topic of discussion was about CrossFit...but what else can you expect when you get a bunch of CrossFitters together! Granted, the meal was WAY outside of The Zone, but that won't stop us from giving 100% on the Filthy Fifty. As most of you know, Brian was in such bad shape the last time that this WOD came around that he couldn't even do it...shame, shame! Needless to say, he'll be there sweating, grunting, and cursing right along side of you this time!
Posted 19 October, 2008 12:27 AM
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Saturday, 18 October 2008
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"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
Posted 18 October, 2008 12:50 AM
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Friday, 17 October 2008
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Snatch 1-1-1-1-1-1-1 reps
It's kind of nuts...CrossFit must be able to tap into our brains or something; these last couple of WODs have been exactly what we've been wanting to focus on. After the standard warm-up, we're going to go through several cycles of the Burgener Warm-Up.
For those of you who are not familiar with this, don't worry, we'll make sure you've got it down. Chances are - for most of you beginners - we won't even get past the PVC pipe for this WOD. Trust me, you'll get a great workout with the CFWU and Burgener Warm-Up combined. For those of you who are more experienced, let's really try to go for a PR today on the snatch. This is such a great movement...let's practice it correctly and then go for broke baby!
Check out the following videos courtesy of www.crossfit.com:
Barbell Snatch
Snatch Instruction, Coach Burgener
Snatch: Three Pulls, Coach Burgener
For more demos and instructional videos check out the "Exercises & Demos" link on www.crossfit.com
Posted 16 October, 2008 10:57 PM
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Thursday, 16 October 2008
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Heads up people: Jason is shifting around his schedule a bit. For more details, check out our online forum. If you'd like to come out for more fundamental practice or whatever (on rest days) be sure to contact Jason first! These last couple of rounds of WODs have been pleasantly brutal...get some rest. Come out on Friday ready to hit it HARD!
Posted 15 October, 2008 6:37 PM
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Wednesday, 15 October 2008
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For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Clean (courtesy of www.crossfit.com)
Oh if we only had a GHD machine...this WOD would be a lot tougher! We'll be substituting Ab-Mat sit-ups for the GHD sit-ups.
Posted 14 October, 2008 8:20 PM
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Monday, 13 October 2008
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Seven rounds for time of:75 pound Shoulder Press, 21 reps21 Back extensions
Due to the North Side being closed, we will be meeting in the South Side weight room at 1000! A HUGE thanks goes out to Adam Keep - Pro Military Strongman - for offering his expert training yesterday. Adam provided a few of us with invaluable demonstrations and sound training techniques on the snatch, clean, and deadlift. We learned different progessions to the snatch such as the high-pull and muscle snatch; these movements are critically important to developing the snatch. Thanks again Adam! When are you going to come out and do "Heavy Fran"....say 300 pound thrusters and 200 pound weighted pull-ups?
Adam Keep - Pro Military Strongman
Posted 12 October, 2008 11:23 PM
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Sunday, 12 October 2008
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We had a great turnout yesterday for the Orientation/Fundamentals class. These classes continue to improve each and every time - so get the word out! We appreciate the attentiveness and effort that all of you newbies gave yesterday; we hope you all learned something. Remember: Mechanics, Consistency, Intensity...that's our charter and we'll stick by it! Please feel free to contact us with any other additional questions and/or concerns.
Just a heads-up for tomorrow's WOD: Because the North Side will be closed for Columbus Day, we'll be moving the WOD to the South Side weight room. It's going to be a little cramped so we may have to either wait a little bit between WODs or improvise. Either way, we'll get it DONE!
Posted 12 October, 2008 12:30 PM
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Saturday, 11 October 2008
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"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Wow...a week of Hero WODs; we hate to see them but we honor them with the WOD. For those of you doing today's WOD, substitute 30 Ab-Mat sit-ups for the Glute-ham sit-ups. We'll get a GHD machine someday...promise! Remember: today is the Fundamentals/Orientation class (1100-1400) so feel free to come on out for the WOD around 1315.
Posted 10 October, 2008 8:00 PM
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Friday, 10 October 2008
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"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Dumbbell split clean - video (courtesy of www.crossfit.com)
Two hero WODs in a row. It's always sad to see yet another great human being depart this world - they paid the ultimate sacrifice. Let's honor Erin just like we honored Ryan...by fighting through this WOD like our own lives depended on it!
**Due to the Orientation/Fundamentals class tomorrow, there will be no standard group WOD; however, if you'd like to come join us around 1315ish, we'll be putting the newbies through the WOD. You're more than welcome to join us! And for all those attending the class, please make sure that you stay hydrated today/tonight and get a good night's sleep...you're going to need it! Time to drink the CrossFit Kool-Aid...**
Posted 9 October, 2008 7:30 PM
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Thursday, 9 October 2008
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"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
If you cannot do muscle-ups, do 3 dips/3 pull-ups per 1 muscle-up.
Posted 8 October, 2008 6:11 PM
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Wednesday, 8 October 2008
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Okay, so you're all probably going to kill me, but I thought it would be interesting to see what our faces looked liked when we're fighting through the WOD.Enjoy... Are those earrings that you're wearing James? Nahh...just headphones!
Posted 7 October, 2008 8:10 PM
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Tuesday, 7 October 2008
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Weighted pull-ups 1-1-1-1-1-1-1 reps
Okay crew, let's push ourselves to failure on this one. When we're talking single modality WODs that incorporate heavy weight, we mean just that - go heavy!
<-------Come on Jason - get that bar overhead and get your head through! 
Posted 6 October, 2008 7:31 PM
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Monday, 6 October 2008
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Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Here are the times from yesterday's WOD - "Nell":
| Jason | 10:50 | Brian
| 11:21
| Mike
| 12:26
| Bryant
| 13:07
| Bryan
| 13:53
| Duce
| 16:50
| James
| 16:57
| Tracie
| 17:28
| Christina
| 18:06
| Chris
| 18:27
| Nell
| 19:40
| Victor
| 19:50
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You guys and gals rocked it out yesterday - awesome job!
Posted 5 October, 2008 9:15 PM
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Sunday, 5 October 2008
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Saying good-bye is never easy; we search for something to hold on to...something to remember. Today's WOD is dedicated to JaNell. With a little poking and prodding from her husband Mike, JaNell embraced the CrossFit method...and she's never looked back since. She has given 100% on each WOD, never letting up for one moment. As CrossFitters, we know of no better way to honor someone special than to dedicate a WOD to them. So Nell, this one is for you....we're going to miss you!
“Nell”
For time:
Row 750 meters
Pull-ups, 21 reps
Push Press, 21 reps
Row 500 meters
Pull-ups, 15 reps
Push Press, 15 reps
Row 350 meters
Pull-ups, 9 reps
Push Press, 9 reps
**For the push press, men will use 95 lbs and women will use 65 lbs**
Posted 5 October, 2008 12:00 AM
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Saturday, 4 October 2008
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Hey crew - you know happens when you mix CrossFit with all of you awesome people...crack. Yep, you heard it right - crack. But of course we have no idea what that's like! Doing a WOD or two by yourself is one thing, but going a whole week without seeing all of your smiling (grimacing?) faces is just too much. You've been sorely missed! It's great to see new faces in the forum...keep up the posting!
On a separate note: For some of you, Sunday may be your day of rest...a respectable and understandable thing. However, this Sunday is a special one; one of our very own is leaving us - JaNell. We'll be dedicating a WOD to her; what is it you ask? You'll just have to wait until Sunday morning to find out. Needless to say, it will be one you won't soon forget. Please make your best effort in joining us Sunday at 1030.
Posted 3 October, 2008 6:11 PM
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Friday, 3 October 2008
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With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Brian will be back in action on Saturday if anyone is interested in doing a WOD. It's a rest day but he'll be at the North Side Fitness center at 1000....most likely be making up today's WOD.
Posted 2 October, 2008 9:13 PM
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Thursday, 2 October 2008
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"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Posted Thursday 2 October 2008 09:00 AM
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Wednesday, 1 October 2008
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Back Squat 5-5-5-5-5 reps
Posted 30 september 2008 9:55 PM
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