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November 2008
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Saturday, 29 November 2008
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Is Your Family Functional or Dysfunctional?Most of us had the opportunity to spend time with family this past Thanksgiving. Between the classic 20 question barrage, drunken relatives, and trying to figure out how many blocks of protein, carbs, and fats you consumed, did you take the time to figure out if your family is functional or dysfunctional? Now don't misunderstand me; I'm not talking about dysfunctional in the traditional sense: that your family is totally whack. No, no...I'm talking about whether your family is functionally or dysfunctionally fit. But of course you knew that's what I was talking about, right? So you're probably thinking, "How did he determine whether his family was functionally or dysfunctionally fit?" I'll tell you. After making sure that everyone went up for at least second helpings of everything, I forced them all to do "Fran"...pretty effecitve method, huh? No...of course I didn't have them do that; do you think I'm sick or something (don't answer that)? Here's how I figured it out: a couple of days after Thanksgiving there were some "chores" to do. These chores consisted of lugging box after box of God knows what from the basement storage unit, all the way up to the attic above the garage. These boxes were bulky, heavy, and just a huge pain in the butt. But I took the chore as a challenge; you know us CrossFitters...doing everything for time. It was the true definition of moving large loads, long distances, and quickly. I found myself applying correct deadlift technique, cleaning, and even jerking some of the boxes overhead. I must admit...it was quite efficient. But what about the other family members? Sure they were getting the job done, but it looked dangerous and it surely was not efficient. I made a couple of comments about it much to the chagrin of the others...a lot of grumbling and smirking going on. I sometimes feel like a CrossFit evangelist..."Purge those evil and wrongful fitness sins..." Okay, a bit extreme, but for those who know me...well - I don't need to say anything else. It literally caused me to grimace when I saw rounded backs and improper squatting. We take every warm-up and every WOD seriously; we do this so we can train our bodies to become funtionally fit machines. We become sure of ourselves...sure of our physical capabilities and confident that we can face any challenge that is thrown our way. But how do we tactfully convey this message to others...especially our relatives? I humbly attempted to "show them the way"...perhaps I should have been more aggressive - I don't know. If you've got any ideas, please send them my way. Oh yeah...and one more thing. So there I was...running up the stairs with two boxes on each shoulder, when my dad says to me, "Hey, it's okay...take your time." And my response...."Nah Dad...everything's for time." I thought that was pretty funny...that's just the way we think! Elbows up Bryan!
Posted 29 November, 2008 11:30 PM
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Friday, 28 November 2008
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**ATTENTION: Today's group WOD will be at the South Side Fitness center at 1000...I think (hey I'm not there, can ya blame me?)
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
**Women 1.5 pood
**If you cannot do a muscle up do a 4:1 pull-up/dip substitution.
Compare to: 2 Oct 08
Scaled WODs:
Complete as many rounds in 20 minutes as you can of:
2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 2-Pood Kettlebell swings
Women 1.5 pood
If you cannot do a muscle up do a 3:1 pull-up/dip substitution
or
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood
If you cannot do a muscle up do a 2:1 pull-up/dip substitution
or
Complete as many rounds in 12 minutes as you can of:
2 Jumping Muscle-ups
4 Push ups
8 15 pound Kettlebell swings
Women 10 pound
Get some of those burpees Tracie!
Posted 28 November, 2008 2:15 AM
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Thursday, 27 November 2008
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**ATTENTION: Today's group WOD will be at the South Side Fitness center at 1000!!
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups (or Ab-Mat sit-ups)
250 pound Deadlift, 15 reps
*If you do not have a GHD available sub with Ab-Mat sit-ups! And if you do not have an Ab-Mat sub with regular sit-ups.
Compare to: 11 Oct 08
CrossFit in the news...again: 16 Minutes of Agony (from CF HQ's A-blog...http://www.crossfit.com/cf-affiliates/)
Scaled WODs:
Five rounds for time of:
Run 400 meters
15 Glute-ham sit-ups (or Ab-Mat sit-ups)
150 pound Deadlift, 15 reps
or
Three rounds for time of:
Run 400 meters
10 Glute-ham sit-ups (or Ab-Mat sit-ups)
95 pound Deadlift, 15 reps
or
Three rounds for time of:
Run 200 meters
10 Glute-ham sit-ups (or Ab-Mat sit-ups)
95 pound Deadlift, 10 reps
**Choose a weight for the deadlift that will allow you to maintain strict form for all repetitions. Focus on technique, performing each movement safely and deliberately.
On a mission...
Posted 27 November, 2008 12:30 AM
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Wednesday, 26 November 2008
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"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Compare to: 7 Nov 08
Scaled WODs:
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with;
or do as Rx’d and do three rounds.
or
Five rounds of:
Max push ups
Max pull ups or band assisted pull ups
or
Three rounds of:
Max push ups
Max pull ups or band assisted pull-ups
** It is STRONGLY recommended to NOT substitute the pull-ups with jumping pull-ups; high numbers of jumping pull-ups have been associated with exertional rhabdomyolysis!
"Beast in training..."
Posted 26 November, 2008 5:35 AM
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Tuesday, 25 November 2008
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Do you ever wonder how many calories you consume during a traditional Thanksgiving dinner? Check out the link below; you can count up your calories according to what you eat. Then you can even find out how far you will have to walk to burn off those calories. The way I see it is this: eat as much as you like, then do three rounds of "Murph"--you should be good to go after that. What do you think?
Thanksgiving Calorie Counter
Just for fun: On the lighter side of things...
Victims of the "Donohue"
Posted 25 November, 2008 4:30 AM
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Monday, 24 November 2008
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Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
**Women use 1 pood (or 35 lb dumbbell)
**We'll have to use towel pull-ups for the rope climb; please see video for demonstration. Do 15 "towel pulls" to equal a 15 foot rope climb.
Towel Pull-up & Variations
Knees to Elbows Demo
(courtesy of www.crossfit.com)
Scaled WODs:
Three rounds for time of:
15 Knees to elbows
1 pood (35 pounds) Kettlebell swing, 15 reps
15 Push-ups
15 foot Rope climb, 1 ascents
20 inch Box jump, 15 reps
15 Back extension
Walking lunge, 100 ft
or
Three rounds for time of:
10 Knees to elbows (or progression)
15-20 pound Kettlebell swing, 10 reps
10 Push-ups
3 Beginner Rope Climbs
12-15 inch Box Step ups, 10 reps
10 Back extension
Walking lunge, 50 ft
Posted 24 November, 2008 2:30 AM
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Sunday, 23 November 2008
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Clean and Jerk 1-1-1-1-1-1-1 reps
Check out the videos courtesy of www.crossfit.com:
Clean & Jerk
Julia Aitkins Clean & Jerking
Push Jerk
Split Jerk Intro, Mike Burgener
If you have been CrossFitting for awhile AND are familiar with the Clean & Jerk, go heavy! As far as we're concerned, let's get a good full squat clean and then jerk it overhead in the most efficient and safe manner possible. So, with that being said, either the push jerk or the split jerk will be acceptable.
Scaled WOD: If you are new to this lift, we will be focusing on skill work - starting with the PVC pipe and working up from there.
Get some X-Man!!
Posted 22 November, 2008 7:30 PM
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Saturday, 22 November 2008
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Run 5 K
Compare to: 23 Oct 08
Scaled WOD: Run 1 - 2 miles depending on your fitness level.
CrossFit NRV's current box
Posted 22 November, 2008 2:30 AM
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Friday, 21 November 2008
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"Adapt & Overcome"Who loves routine? I for one must say that I thrive on routine; I almost need it for survival. Okay, that may be a bit extreme, but routine keeps my sanity in check. So what happens when we are forced out of our routine? Simply put, we must adapt and overcome. Of all the many changes and disruptions in our lives, we can be sure of one constant: CrossFit. As CrossFitters, we love nothing more than to share the WOD with people of the same mind. But what happens when we are away from our "box" or our CrossFit family? Again, we must adapt and overcome; we face this challenge willingly and without reservation. We do this because we live for the WOD...we live for the competition...we live for the PR.
There is quite a bit of pride knowing that what we do is far more demanding that what others do. Sound a bit pretentious? Perhaps, but I didn't say it to presume that we are better people; I said it because I want you to understand how proud I am of what you accomplish every WOD. But here I go again...getting off topic. Adapt and overcome, right? This is what I did today...and you can do it too. Heck, you probably already have.
For most of you, the main site WOD - "Nicole" - was what you did yesterday. Since I'm home on leave, I didn't necessarily have access to a pull-up bar and I didn't have a measured 400 meter run. Excuses, excuses...I know, please forgive me. I suppose I could have used a tree branch and just ran to about where I thought 400 meters was; however, I thought I'd try something different - I thought I would adapt and overcome.
I ventured into my parents' garage to find whatever I could in order to assist with the WOD. I drug a 40 pound bag of cat litter and a 60 lb cement survey marker out to the backyard. After much consideration, I finally came up with the WOD. I won't write the whole thing down because it would just take up too much space. But I'll describe it for you: I did some hill runs (carrying the 60 lb survey marker on my shoulder), some "kitty litter cleans", handstand push-ups, and "ledge jumps" (in lieu of box jumps). Needless to say, this WOD totally kicked my butt!
So what did you learn from my message? Something that you already knew: as CrossFitters, we will get the WOD done. Maybe it's not the main site WOD, or our own posted affiliate WOD...but it's a WOD nevertheless. We use the world as our gym...we get it done...we adapt and overcome.
The WOD is limited only by lack of imagination...
Posted 21 November, 2008 12:45 AM
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Thursday, 20 November 2008
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"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Compare to: 25 Sep 08
Scaled WODs:
Complete as many rounds in 10/15 minutes as you can of:
Run 400 meters
Max rep Pull-ups
or
5 rounds of:
Run 200 M
12 band-assisted or jumping pull ups
or
3 rounds
Run 200 M
12 band-assisted or jumping pull ups
CrossFit Ramstein studs...
Posted 19 November, 2008 9:00 PM
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Wednesday, 19 November 2008
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Push jerk 1-1-1-1-1-1-1 reps
Don't forget your CrossFit Warm-Up. Click on the link for a little refresher: A Better Warm-Up by Greg Glassman
Check out these videos on the push jerk, courtesy of www.crossfit.com:
Push Jerk
Push Jerk Elements
Learning the Push Jerk, Rob Miller
Scaled WOD: The push jerk is such a great lift that we do not want to stray from the formula. If you're new to the lift, watch the videos and come to the WOD prepared to work on the movement with just the PVC pipe. Once we assess how well you are doing with just the PVC, only then will we consider adding load.
**Attention: Brian will be on leave starting today through the 2nd of December. Also, the morning WOD with Jason will be starting at 0800 this week; please plan accordingly! Again, if you have any questions about scaling the WOD, trainer availability, or anything else, please don't hesitate to conatact us. That's what we're here for!
Setting up for "Donohue"...wow that one was rough!
Posted 18 November, 2008 7:00 PM
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Tuesday, 18 November 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
**women, 1 pood (or 35 pound dumbbell swing)
Compare to: 22 Aug 08
Beginner's WOD:
Three rounds for time:
Run 400 meters
35-45 pound dumbbell/kettlebell X 21 swings
12 pull ups
women 25#
or
Three rounds for time of:
Run 400 meters
15-25 pound kettlebell/dumbbell X 15 swings
9 pull ups (band-assisted, or jumping pull ups)
or
Three rounds for time of:
Run 200 meters (run/walk)
5-10 pound kettlebell/dumbbell X 12 swings
6 pull ups (band-assisted, or jumping pull ups)
And just how many blocks is that James?
Posted 17 November, 2008 8:00 PM
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Monday, 17 November 2008
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Thank you to everyone that participated in the Orientation/Fundamentals class yesterday…we all had a blast! It just keeps on getting better folks; we have some exciting times ahead of us. With these types of numbers, the word WILL get out there and we WILL begin to make some great things happen.
As many of you know, we are diligently working on securing our own facility – or as we like to call it – our CrossFit Box. The process is not as quick as we’d like it but that’s okay…nothing worth anything this great was achieved easily, right?
For all those who attended the class yesterday – great job! You were all very “trainable”…picking up the foundational movements very quickly. Now you need to practice, practice, practice. Become more efficient, become more consistent…become CrossFit! Please contact us with any questions or concerns. And feedback on the class is more than welcome – both positive and negative. We need to know what we’re doing right but more importantly, we need to know how we can improve.
Thank you to the CrossFit Ramstein family for helping out with setting up/tearing down, demonstrations, and media assistance.
Posted 17 November 2008 11:00 AM
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Sunday, 16 November 2008
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Back Squat 5-5-5-5-5 reps
Due to the Orientation/Fundamentals class today, there will not be a regular group WOD. However, we will be there at 1000 setting up for the class; we'd be happy to take the time to help you out with your squats! Here's an alternative if you want to do a WOD on your own:
Run one mile and do 10 push-ups every minute
We are excited about the Fundamentals class; it just may be the largest class to date! And for all you newbies...it's time to drink the "CrossFit Kool-Aid"
Posted 15 November, 2008 6:25 PM
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Saturday, 15 November 2008
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The time is upon us yet again to say farewell to one of our own - Mike Donohue. Mike is one of the "CrossFit Ramstein Originals"--he joined us pretty much from the start. Since then, he has fully embraced the CrossFit method and has made incredible gains. He's shaved minutes off his Fran time, increased his deadlift by 100+ pounds, has become a kipping pull-up phenom, and a gymnsatic enthusiast...and this is just naming a few of his accomplishments.
As most of us know, we follow a three on and one off workout regimen. With the exception of necessary "body recovery" time, Mike has indefatigably followed this schedule. And this is why he has reaped the rewards and benefits of the CrossFit program. His dedication, intensity, and internal drive is second to none. In order to accurately and respectfully emulate these attributes, a WOD was programmed for Mike. CrossFit Ramstein would like to extend an eternal "thank you" for all that you've done to help make this the best program out there. We'll miss you Mike; so without further ado, we present:
"Donohue"Five rounds for time of:95 lb Overhead squat, 5 reps95 lb Clean, 10 reps95 lb Front squat, 15 repsYou will be allowed up to a maximum of two minutes rest between rounds. During each round, the bar must NOT touch the floor at any time. Rest in the rack position, behind the back, or however you want...just don't let that bar drop! **Women's weight: 65 lbs
Beginner's WOD:Five rounds for time of: 65 lb Overhead squat, 5 reps 65 lb Clean, 10 reps 65 lb Front squat, 15 reps **Women's weight: 45 lbs orThree rounds for time of: 45 lb Overhead squat, 5 reps 45 lb Clean, 10 reps 45 lb Front squat, 15 reps Women's weight: 35 lbsSame rules as above apply. Spread the CrossFit love in Wyoming Mike; it's been an honor...
Posted 15 November, 2008 12:30 AM
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Friday, 14 November 2008
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"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
If you cannot do muscle-ups, perform a 3:1 or 4:1 pull-up/dip substitution. I know it's a lot, but it is what it is!
Beginner's WOD:
For time:
75 Squats
4 Muscle-ups
50 Squats
8 Muscle-ups
25 Squats
12 Muscle-ups
15 Squats
16 Muscle-ups
or
50 Squats
3 Muscle-ups
25 Squats
6 Muscle-ups
15 Squats
9 Muscle-ups
10 Squats
12 Muscle-ups
If you cannot do muscle-ups, perform a 3:1 pull-up/dip substitution.
Wednesday's FGB Group...strong work everyone!
Posted 13 November, 2008 9:30 PM
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Thursday, 13 November 2008
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"A Little CrossFit Secret"
I would like to let you in on a little secret, a secret to CrossFit excellence. Your thoughts may now be drifting to the foundation of any elite fitness program - nutrition. Okay, so now the gears in your head are turning and now switching to intense metabolic conditioning. I'm not denying that you are right because you are in fact correct. What are you thinking about now...is it gymnastics perhaps, weightlifting, sports? Ah, so you know the theoretical heirarchy of developing athletes. Big deal, right? Actually yes, it is quite a big deal and I'm glad that you understand it. And if you're asking yourself, "What the heck is this guy talking about?"--give me a call and I'll explain.
So, these are the methods for forging elite fitness but what happened to that secret that I mentioned? Now don't fret my contrarion brethren, I'm getting to that. As a CrossFit trainer, I strive to teach you every movement correctly so you can perform them safely. As you improve your mechanics, only then can we ratchet up the intensity. Okay, so were making progress, right? Good. So the first thing you did yesterday morning was log onto the website and check the WOD, right? Okay, okay fine...so you went to the bathroom first - whatever. But after you answered Mother Nature's call, you logged on and saw Fight Gone Bad (FGB). FGB may be one of those WODs that you fear...I know I do! It's just one of those you absolutely do not want to do on your own; trying to keep track of the reps/calories is next to impossible.
So, what is this secret already?! The secret can be applied to any WOD, but the reason I'm correlating it to FGB is because it was in full force yesterday. It is our CrossFit family...simple as that. The amount of support, motivation, and loyalty I saw yesterday was breathtaking - it truly was. There were PR's aplenty, and I'm proud of you! What made those PR's occur? It was definitely the internal drive and desire that you all have - there is no doubt about that. But it was also each and every one of us pushing the other to the extreme. "One more rep...one more rep...come on!" I know I would not have done nearly as well as I did without you guys and gals behind me, and I thank you for that.
The secret...there it is. We know this secret...we understand it and we embrace it for its marvelous meaning. Seeing the determination and willingness to push yourself farther than you ever imagined that you could is something that I truly treasure. We are not wired to quit...we just aren't programmed like that. Thank you for the countless hours you all devote to CrossFit Ramstein - whether you're doing the WOD or assisting and motivating others with the WOD. Our family is one of greatness. Hopefully the right people will notice this and give our family a permanent home. Have a restful day and see you back on Friday!
The best bus-pulling team in the world!
Posted 12 November, 2008 9:45 PM
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Wednesday, 12 November 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.
Compare to: 13 Sep 08
Beginner's WOD:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)
or
Three rounds of:
Wall-ball, 10 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10” box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)
CrossFit kids are STRONG!
Posted 11 November, 2008 5:45 PM
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Tuesday, 11 November 2008
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It's Veterans Day folks...let's celebrate our military servicemen and women by leaving it all on the floor today!
Because the North Side is closed today, the WOD will be at the South Side Fitness center at 1000!
Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees
Beginner's WOD:
Five rounds for time of:
15 Inverted Burpees
15 Pull-ups
15 Burpees
or
Three rounds for time of:
15 Inverted Burpees
15 Pull-ups
15 Burpees
or
Three rounds for time of:
5 Inverted Burpees
10 Pull-ups
15 Burpees
If you cannot do pull ups, do band-assisted pull ups or jumping pull ups. Handstand push-up progressions will be substituted for the hand-stand portion of the inverted burpee. Check out the videos courtesy of www.crossfit.com:
Handstand Push-up Variations
Handstand Push-up (self assist)
Right before the big pull! Stay tuned for more...
Posted 10 November, 2008 8:00 PM
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Monday, 10 November 2008
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CFWU x 3
Power clean 1-1-1-1-1-1-1 reps
Videos courtesy of www.crossfit.com:
Power Clean
Hang Power Clean
Beginner's WOD: Make sure you get three full rounds of the CrossFit Warm-Up. Ideally, we'd like to follow the Rx'd WOD and take the weight from the ground. However, many of you will be scaling the weight back, and unfortunately we do not have the "big" bumper plates. Because of this (and using the smaller weights) your starting position will unavoidably be incorrect. If this is the case, go ahead and do Hang Power Cleans...especially if you are doing this WOD on your own.
If you feel uncomfortable with this WOD (or are just unfamiliar with the lift) we recommend that you substitute with medicine ball cleans. If you choose to do this, grab a medicine ball (weight of your choice) and go for 25 (perfect) single repetitions. Again, if you have any questions, please don't hesitate to contact us.
Medicine Ball Cleans (courtesy of www.crossfit.com)
Practice pull a day prior to the competition...more to follow this week. Be sure to check back!
Posted 9 November, 2008 9:45 PM
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Sunday, 9 November 2008
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IT'S ON! CROSSFIT RAMSTEIN WILL BE COMPETING IN THE BUS-PULLING COMPETITION TODAY IN SAARBRUCKEN!We will be up against 11 other teams in the Master's Class. It's a rest day, but today's WOD is: For time:
With a team of five, pull a 12-ton bus 30 meters. Be sure to check out yesterday's post; it provides a link to directions to Bahnhofstrasse in Saarbrucken. It's pretty much in the center of town; they will be closing off an entire road for the event, so it will probably be hard to miss! The CrossFit Ramstein team will be: Bryant, Victor, Bryan, Mike, Brian, and Coach Chris. This is going to be awesome; try to make your best effort to come out and show your support! One of our youngest CrossFitters on the C2...The "X-Man"
Posted 8 November, 2008 6:30 PM
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Saturday, 8 November 2008
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CFWU x 3
Four rounds for time of:
Run 400 meters
50 Squats
Compare to: 28 Sep 08
Beginner's WOD:
3 rounds
Run 400 meters
50 Squats
or
3 rounds
Run 400 meters
35 Squats
or
3 rounds
Run 400 meters
20 Squats
This WOD is obviously for time; however, really try to focus on the mechanics of the squat. Are your hips slightly below parallel? Is your chest up...weight rooted in the heels? How about your lumbar? Let's do it right folks! We're going to be starting a little earlier today - showtime is 1000!
Don't forget about tomorrow: CrossFit Ramstein will be heading up to Saarbrucken to compete in a bus-pulling competition. Things kick off at 1100, but we will probably be heading up there around 0900 or so - give us a call if you'd like to join us. Come on...show your support for your local CrossFit affiliate! Just plug Bahnhofstraße, Saarbrucken-City into your GPS and hit the road!
A little tired Victor?
Posted 7 November, 2008 5:45 PM
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Friday, 7 November 2008
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"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Beginner's WOD: Stick with the five rounds but scale the weight back to something you know you can lift ten times on the first round. It's recommended that you use band-assisted pull-ups for this WOD. You can do jumping pull-ups but you may find that you'll be up there jumping around for quite awhile. This could greatly affect your bench press efforts!
For both the Rx'd and beginner's WOD, rest 30 seconds to a minute between the bench press and the pull-ups. Then, after each round, rest anywhere from three to five minutes. There has been much speculation as to how this WOD is actually supposed to be done. We're just going to go ahead and set a standard for ourselves...let's do it just like previously explained!
Brian will not be present for today's afternoon WOD; however, he will be at the North Side Fitness center around 1830ish to GET IT DONE! He'd love some company if anyone couldn't make the morning or afternoon session.
Hey JT...Ab-Mats aren't supposed to be used as pillows!
Posted 6 November, 2008 8:00 PM
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Thursday, 6 November 2008
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Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
Beginner's WOD:
Complete as many rounds as possible in 10 minutes of:
6 Jumping or band-assisted pull-ups
Thrusters, 8 reps (45 lbs for men, 25 lbs for women)
**If you're doing this WOD on your own and still have questions about scaling, please contact us**
**Be sure to check out our "Videos" link for the latest addition...a little bit of a twist on this one**
The "CrossFit Ramstein Party Wagon"
Posted 5 November, 2008 7:30 PM
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Wednesday, 5 November 2008
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Going to the WOD alone just isn't the same as when you've got a group of CrossFitters right along side of you sweating and grunting to the finish. It also motivates you to go that much harder and strive for that PR! Take the other day for instance; Mike and I were side by side on the pull-up bar...cranking them out like there was no tomorrow! We both ended up getting a PR that day; as a matter of fact we got the same exact score...we had no idea! We just knew that we wanted that PR and we wanted to keep up with each other.
Try your best to come out to the group WOD. Most of you have already experienced this countless times, some of you just a few, and a handful of you not at all. We understand that there is little we can do about duty schedules; but come on out on the weekends. We normally get a pretty good turnout, and it's a really inspiring, motivating, and fun time!
In the meantime, check out this article about the Wii Fit. What do you think? 10 "Wii Fit" Exercises Tested and Judged by Fitness Trainer
Posted 4 November, 2008 7:30 PM
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Tuesday, 4 November 2008
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"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Compare to: 17 Sep 08
Beginners WOD: After the CrossFit Warm-Up, split each exercise in half: Run 400 meters, 25 back extensions, 25 sit-ups. If you want to scale even further, feel free to do so. An example would be to decrease the reps by 10 on the back extenstion and sit-ups.
For both the Rx'd WOD and the beginner's WOD, the Ab-Mat is the preferred method of sit-ups. We don't have a GHD machine, so we can use the one back extension apparatus available to us or substitute with "good mornings"--check out the link, courtesy of bodybuilding.com: Good Mornings
Burpees...an all-time favorite among CrossFitters!
Posted 3 November, 2008 6:45 PM
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Monday, 3 November 2008
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With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Beginner's WOD: Make sure you get your three rounds of the CrossFit Warm-Up in! Use any variation of pull-up needed to do the WOD. Kipping, band-assisted, or jumping pull-ups are all acceptable. Remember, if you ever have any questions, please don't hesitate to contact us!
Well the trip to Brussels was everything we had hoped it would be and MORE! Stay tuned for some wild and crazy photos! For anyone that showed up for the WOD yesterday at 1700...a sincere apology must be given - we got back a little bit later than we had intended. Not to mention the fact that we were all suffering from an "insulin hangover"--lots and lots of Belgian waffles and chocolate. As far as the other kind of hangover...well...no comment! 
Ronnie was spent after the "Filty Fifty"--great job brother!
Posted 2 November, 2008 9:55 PM
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Sunday, 2 November 2008
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Thruster 1-1-1-1-1-1-1 reps
Thruster tri-panel (courtesy of www.crossfit.com)
Beginner's WOD: For all of those who have attended our Fundamentals/Orientation class, you should definitely know what a thruster is. Watch the video: things to focus on are maintaining a good lumbar curve, keeping your weight rooted in the heels, and finishing completely overhead. Notice how the head comes through and how the arms are fully extended when finishing. Also, strive to keep your elbows up; not only will this take the weight off of your forearms, but it's much more efficient. Pay attention to the last segment of the video: if you need to dump the bar, push it forward and step back! If you plan on going heavy, we recommend that you set the bar up on the rack and taking it from there.
Attention: Because Brian will be returning from Belgium today, the time of the group WOD will be tentative...hopefully 1700 at the North Side Fitness center. He will try his best to make it back in time...
Airborne baby!
Posted 1 November, 2008 10:30 AM
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Saturday, 1 November 2008
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As some of you know, a group of us is heading to Brussels today! Yup...we'll be drinking Belgian beer, eating Belgian chocolate, and eating Belgian waffles! Hey it's a rest day, can you blame us? Be sure to check the "Events/Classes" link to the left - CrossFit Ramstein will be heading to Saarbrucken next Sunday to compete in a bus-pulling competition! Moving large loads, long distances, quickly...sound familiar does it? Why not come on out and support your local CrossFit affiliate. If you'd like to join us, please send an e-mail or give us a call - we'll be setting up a CrossFit Ramstein convoy Sunday morning!
Only CrossFitters find this comical, right James? Way to push it Michelle!
Posted 31 October, 2008 6:30 PM
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