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December 2008
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Wednesday, 31 December 2008
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Tami focuses before her next set of push-jerks
Functional movement. How many times have you heard those two words since you've started CrossFit? A hundred? A thousand? The picture of Tami setting up for her push-jerks reminded me of how I applied CrossFit principles today - and I wasn't even thinking about it...it just happened.
Situation #1: If there's one thing that I cannot stand, it's taking more than one trip from the car to the house while unloading groceries. Picture this now...really visualize it. In my left hand I was carrying way more bags than any sane person would even consider carrying. In my right hand I had a huge bag of dog food and my housekeys. On the way to the front door, I dropped my keys - aaarrrggghh! I proceeded to go into a deep squat (hips definitely below parallel) and carefully set the bag of dog food down on the ground (while maintaining a good lumbar curve, chest up). I grabbed my keys and the bag of dog food and remained at the bottom of my squat. Now what? Have you ever heard of the Clean & Jerk? Of course you have! Well, that's what I did: I power cleaned the bag of dog food, set up, and push-jerked it onto my shoulder. I happily strolled towards the front door, head held high...extremely proud of myself. That's when I realized that I had to do it all over again in order to unlock and open the door - doh!
Situation #2: Okay, so this one is a little more embarassing but I'll share it with you anyway. After I returned home from the WOD, I grabbed a quick snack (1 block) and decided to hop into the shower. Unlike the previous situation, feel free to NOT visualize this one...just listen okay? So as foolish as this may sound, I do not have a shower mat and I could have paid dearly for that if I did not have the quick reactions and strength that the CrossFit program has given me. So, I turned on the water, let it heat up, and proceeded to enter the shower. My foot slipped out underneath me and I was headed down - uh-oh! Instinctively, I extended my left arm and broke my fall; I remained in that "break-dancing" type of position for a few moments...gathering my wits. I couldn't believe it - I stopped myself from a pretty nasty fall by supporting my weight with one arm and then stabilizing.
Following the CrossFit method has not only given me strength that I never thought possible, but it has also given me the confidence to face any situation - physical or mental. How has CrossFit changed your life or way of thinking?
Posted 30 December, 2008 7:15 PM
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Monday, 29 December 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
Compare to 20 Oct 08
Hang Power Clean
Sumo Dead Lift High Pull
(videos courtesy of www.crossfit.com)
For scaled WODs, please click on the following link: CrossFit Brand-X Scaled WODs
Great job yesterday at Angel's Birthday WOD...drinking the "CrossFit Kool-Aid"
Posted 28 December, 2008 5:00 PM
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Sunday, 28 December 2008
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ATTENTION: Today's WOD will be at 1330; please plan accordingly!
In honor of Angel's birthday, we give you...
"Thirty-Something"
For time:
30 Burpees
30 SDLHP (men 75 lbs, women 45 lbs)
30 Medicine Ball Cleans (men 20 lbs, women 14 lbs)
Run 1 mile
30 Push Press (men 75 lbs, women 45 lbs)
30 Pull-Ups
Row until reaching 30 calories
Watch PJ get his 5RM back squat...look how happy he is! Oh and Vanessa...stay off the crack, huh?
Posted 27 December, 2008 7:00 PM
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Saturday, 27 December 2008
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Today is a rest day; however, some of us will be meeting in the weight room at the North Side Fitness center at 1030 to make up the 5 rep max back squat WOD. If you missed that WOD and woud like some instruction and company, come on out!
Today is Angel's birthday...Happy Birthday Angel! To honor her, we have programmed a WOD for her. We will be doing this WOD tomorrow at 1330; it's not the standard weekend WOD time so please plan accordingly!
Gabe & Ben cranking out some pull-ups...way to push it fellas!
Posted 26 December, 2008 5:30 PM
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Friday, 26 December 2008
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"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Compare to: 31 Oct 08
For scaled WODs, please click on the following link: CrossFit Brand-X Scaled WODs
We will be meeting at the South Side Fitness center at 1400 for the WOD! A lot of you tore up your hands the other day; here's a great link for taking care of your hands: "I've Got to Hand it to You"--CrossFit Virtuosity
CrossFit chicks are COOL!!
Posted 25 December, 2008 10:30 PM
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Thursday, 25 December 2008
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Back Squat 5-5-5-5-5 reps
Merry Christmas CrossFit Ramstein! T here will be no group WOD today...take a break already! And whatever you do...don't even think about eating in "The Zone"-- Since the North Side Fitness Center will be closed tomorrow, please check back for the time and location of the WOD!
Posted 24 December, 2008 7:30 PM
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Wednesday, 24 December 2008
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"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
For scaled WODs, please click on the following link: CrossFit Brand-X Scaled WODs
What is a CrossFitter? How about this definition, by none other than Coach Glassman himself:
"We don't have the agility of gymnasts, the power of a weightlifter, or the endurance of a marathoner but we have more agility, power, and endurance than any gymnast, weightlifter or marathoner. We do your stuff almost as good as you, you can’t do our stuff at all and we do stuff neither of us does way better than you can."
Looking good JT! (pssst - what's that guy in the background doing in front of the mirror?)
Posted 23 December, 2008 9:45 PM
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Tuesday, 23 December 2008
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Today is technically a rest day; however, we will be having a Powerlifting competition in the weight room of the North Side Fitness center at 1400. The following three lifts will be attempted:
1) Squat
2) Bench Press
3) Deadlift
Instructions on the competition will be given once you arrive. Top male and female competitors will win a brand new CrossFit Ramstein t-shirt...as soon as they arrive of course! Hope to see you there!
Now that's intensity!
Posted 22 December, 2008 9:30 PM
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Monday, 22 December 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
For scaled WODs, please click on the following link: CrossFit Brand-X Scaled WODs
We had the pleasure of training with Jared a few times while he was in the country. He trains out of a box at Steele Creek Peak Fitness in Charlotte, North Carolina! Just another testament to the expansion of the worldwide CrossFit Community; we're everywhere! And the beauty of it is the fact that we deliberately seek out affiliates - we'll drive the extra mile just to be with "family"--it was great meeting you Jared. Oh and by the way...Jared ranked among the top three "time splits" for yesterday's WOD...and that was out of 15+ CrossFitters! Way to represent your affiliate brother - outstanding job!
From left to right: Jared, Brian, Jason, and "Sir Soto Speedy"
Posted 21 December, 2008 5:45 PM
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Sunday, 21 December 2008
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Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
For scaled WODs, please click on the following link: CrossFit Brand-X Scaled WODs
Impressive showing for the "Filthy Fifty"-- outstanding job all around folks!
Posted 21 December, 2008 4:00 PM
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Saturday, 20 December 2008
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"Filthy Fifty"
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
Scaled WODs:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps
For time:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Standard Jump Rope Jumps
Okay, so here's your revenge for all of those goofy pics that I post of you...here I am...trying to dance!
Posted 20 December, 2008 2:15 AM
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Friday, 19 December 2008
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Tonight is CrossFit Ramstein's first annual Christmas party. CrossFitters and rollerskates - do these two mix? We shall see soon enough; of course we'll probably end up turning it into a WOD. There will be plenty of pictures taken so stay tuned over the next couple of weeks...you're bound to see some! One rule for those attending: you must dress up like one of the individuals below!
Posted 19 December, 2008 10:10 AM
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Thursday, 18 December 2008
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Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
L-Pull-up
Developing the L-Pullup Part Ia (CFJ Preview)
Developing the L-Pullup Part Ib (CFJ Preview)
L-hold (L-sit)
**Brian is feeling a little under the weather, so he may not be at the afternoon WOD. 
Scaled WODs:
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
12 L-Pull-ups
12 Hip Extensions
or
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
12 Tuck Sit Pull-ups...bend knees and bring up to waist line
12 Hip Extensions
or
Complete as many rounds in 15 minutes as you can of:
Run 200 meters
10 Band-assisted Pull-ups
10 Hip Extensions or supermans
10 Second total L-sit
Victor sticks a one-armed Clean & Jerk as Brian looks on in awe...you're a BEAST brother!
Posted 17 December, 2008 9:30 PM
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Wednesday, 17 December 2008
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Split Jerk 1-1-1-1-1-1-1 reps
Split Jerk Intro, Mike Burgener
Fixing the Split Jerk, Coach Burgener
For those who are familiar with this lift, plan on going heavy - that's what a one rep max is all about. Let's be smart about this though folks; there's a difference between going heavy and being stupid...know the difference! For those who are unfamiliar with this lift, and have not been consistently incorporating it into their workout regimen, plan on going light. It will be a skills day...staying with the PVC pipe and understanding/learning the correct mechanics of the lift. Brian will possibly be showing up a little late today...hopefully by 1600, but it's more likely to be around 1630. Please plan accordingly!
Times from yesterday's WOD...great job everyone!
Posted 16 December, 2008 8:30 PM
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Tuesday, 16 December 2008
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Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
*Women, 185 pounds
Scaled WODs:
Five rounds for time of:
205 pound Deadlift, 5 reps
10 Burpees
*Women, 135 pounds
or
Five rounds for time of:
135 pound Deadlift, 5 reps
10 Burpees
*Women, 65 pounds
or
Four rounds for time of:
45-65 pound Deadlift, 5 reps
10 Squat Thrusts
or
Three rounds for time of:
25-45 pound Deadlift, 5 reps
10 Squat Thrusts
Determination...
Posted 15 December, 2008 9:30 PM
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Monday, 15 December 2008
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"Accountability"
What motivates you? What drives you to slap the alarm off, crawl out of bed, and face the day? There may be many reasons why you need to get out bed...many obligations. I would venture to guess that family and work would rank among the top reasons. How about your health....your fitness? Where does this rank among your obligations and priorities? Of course family comes first in any situation - at least this is my opinion. And then our duty responsibilities - this is extremely important as well. And while I do believe that your religious beliefs and spirituality are among the top three, I will not delve into that area for obvious reasons. So how do we hold ourselves accountable for these obligations? With family, it's quite obvious; our family is our responsiblity. We need to take care of our own...every day and every night. If we do not hold ourselves accountable for our loved ones' safety and well-being, then we have failed them. Duty/work responsiblity...it's quite simple really: go to work, or don't go to work and get fired. We must hold ourselves accountable for showing up to work on time and doing the best possible job, day in and day out. Doing this directly relates to holding ourselves accountable for ensuring our families are taken care of. But how about being there for our families? And when I say "being there" I am actually referring to it in the literal/physical sense; this is where fitness and wellness come into play. Holding ourselves accountable for our fitness is paramount. Not only are we preparing our bodies for the physical demands of life, but we are also setting a prime example for our family and friends. So what drives you to preclude yourself from consistently participating in a fitness regimen of some kind? Whatever reason you may have, throw it out the window! CrossFit has not only inspired me to hold myself accountable for the WOD (workout of the day), but it has also inspired me to hold myself accountable for other things in life. Whether it be my responsibilites at work or the mundane tasks of cleaning my house and doing my laundry. Believe it or not, I find solace in completing the aforementioned tasks. Of course it's always on 3-2-1...GO...I find myself turning everything into a "timed event"--just call me crazy! But hey, my house gets cleaned; as a matter of fact, I just got a PR (personal record) today! Go ahead...call me a dork - I don't care! Challenge yourself...do what you do not feel like doing...hold yourself accountable! I must say - I was quite impressed with the number of people that showed up for the 10 K yesterday. The last time there was a 10 K, there were only two people present for the WOD! We now have a handful of new "die-hard" CrossFitters - Rob, Phil, Aaron, and Joey...you guys ROCK! These guys have been consistently hitting the "three on and one off" CrossFit workout method for about two weeks now. Give me two more solid weeks of this guys...hang in there! After four weeks, if you haven't discovered any gains...whether that be in strength, weight loss, etc., then you can tell me that CrossFit doesn't work. But I have a distinct feeling that you will not be saying that...on the contrary. Take one word away from that phrase, and you've discovered the truth: CrossFit works! Jason teaches the medicine ball clean to Jenny and Amanda...keep it up ladies!
Posted 14 December, 2008 6:15 PM
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Sunday, 14 December 2008
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Run 10 K
Scaled WODs:
Run 5K
or
Run/walk 2.5 - 5K
or
Run/walk 2.5K
Posted 13 December, 2008 10:30 PM
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Saturday, 13 December 2008
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Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
Scaled WODs:
Three rounds for time of:
20” Box jump, 50 reps
135 pound Deadlift, 21 reps
30 Pull-ups
or
Three rounds for time of:
15-20” Box jump, 25 reps
45-65 pound Deadlift, 15 reps
15 Pull-ups (Jumping or band-assisted)
or
Three rounds for time of:
12-15” Box jump, 25 reps
15-25 pound Deadlift, 15 reps
15 Pull-ups (Jumping or band- assisted)
Jenny...one of our newest members, recovers - CrossFit style - after "The Ramstein"
Posted 13 December, 2008 12:05 AM
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Friday, 12 December 2008
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"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
*Women 95 lbs
Hang Power Clean (courtesy of www.crossfit.com)
Heads Up: The trainers of CrossFit Ramstein will be holding a Fundamentals class for a group of future CrossFitters from 1400-1700 at the North Side Fitness center. We've been trying for quite some time now to accomodate these individuals; so we WILL be there tomorrow but we'd like to apologize in advance if we are unable to provide you with the necessary training for "Nasty Girls" Still...do NOT hesitate to approach us with questions...thanks!
Scaled WODs:
3 rounds for time of:
50 Squats
14 Jumping Muscle ups
115 lb Hang power cleans, 10 reps
*Women 95 lbs
or
3 rounds for time of:
50 Squats
35 pull ups
35 dips
115 lb Hang power cleans, 10 reps
*Women 80 lbs
or
3 rounds for time of:
50 Squats
10 Jumping Muscle ups
95 lb Hang power cleans, 10 reps
*Women 65 lbs
or
3 rounds for time of:
50 Squats
35 pull ups
21 ring dips
95# Hang power cleans, 10 reps
*Women 65 lbs
or
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans 25-35 lbs
or
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans PVC pipe
The "Kim Gone Bad" Crew
Posted 11 December, 2008 7:30 PM
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Thursday, 11 December 2008
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Wow, what an impressive week! Not only were the WODs intense, but the efforts of each and every one of you were intense! We've proved consistency over these last couple rounds of WODs and we're extremely proud of all of you. Between the morning and the afternoon crews, we've been averaging around 15 to 20 CrossFitters! For a couple of the afternoon sessions we've even had over 20 CrossFitters...can you believe it?! We appreciate the patience you've displayed; depending on the WOD it is sometimes difficult to support those kind of numbers. But you've all been nothing but supportive of each other...motivating and encouraging others while waiting to get your WOD in.
For some of you new folks, we believe that you're starting to see that CrossFit Ramstein is much more than "just getting your workout in"--it's about what we like to call CrossFit fellowship. The common denominator is the fact that we're all striving for elite fitness. But here's what's happening in the process: we're becoming mentally tougher, we're doing things we never thought possible, and we're forging lasting friendships. Has working out ever been so much fun? You're probably chuckling and saying, "During the WOD...no way...but after - heck yeah!" Have a terrific rest day; be ready to hit it hard on Friday. And don't forget to check our online forum; register for free and start posting your times and efforts. It's a great way to communicate and to see how everyone is doing with the WODs...an awesome support system. Oh, and one more thing - we're having a "Friday cheat day pizza outing" after the WOD. Contact us for details if you'd like to attend.
Father/Daughter Handstand Fun!!
Posted 10 December, 2008 7:00 PM
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Wednesday, 10 December 2008
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"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Scaled WODs:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
or
25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
or
20-15 and 10 rep rounds of:
Single unders
Sit-ups
If you cannot do double unders, sub tuck jumps. Check out the videos below, courtesy of www.crossfit.com
Double-Unders, Buddy Lee
Double-Unders (Brendan Gilliam demo)
Double-Unders
JT powering through "Kim Gone Bad"
Posted 9 December, 2008 8:00 PM
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Tuesday, 9 December 2008
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It is always a bittersweet departure when it is time for one of our own to leave yet again. And as most of you know, we send the individual off in style with a WOD that was programmed especially for them. Well let me tell you that Kim has all of the attributes that make up the core of a true CrossFitter. She has the internal drive, the "never quit" desire to get through the WOD, and a loving and caring aura that permeates the very souls of those around her.
It is interesting to see how each and everyone of us prepares for the WOD. Some are creatures of habit, going off into the corner and banging out the CrossFit warm-up. Some warm-up in the company of others, happy to share the events of the day. And some do a little of both. But when we hear 3-2-1...GO we change, don't we? This was quite apparant with Kim; you could see the change in her eyes at the "GO"--she was ready to tackle the WOD and get through it no matter what. Kim and Steve, we hope that you take the spirit of CrossFit Ramstein with you in your travels. It was such a distinct pleasure working out with you and getting to know you. Take care and God bless!
So we offer you:
"Kim Gone Bad"
Three rounds of:
Pull-ups (Reps)
Kettlebell swings, men 1.5 pood/women, 1 pood (Reps)
Box Jump, 20" box (Reps)
Overhead Squat, 45 lbs (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.
**Substitute band-assisted pull-ups (NO jumping pull-ups), lighter kettlebells, shorter box, and PVC pipe where necessary. Please ask a trainer for assistance with scaling...thanks!
Farewell Kim & Steve; you'll forever remain in the heart of CrossFit Ramstein
Posted 8 December, 2008 10:45 PM
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Monday, 8 December 2008
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Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
*We will be substituting Ab-Mat sit-ups for the GHD sit-ups
Scaled WODs:
Complete as many rounds in fifteen minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 Ab-Mat Sit-ups
or
Complete as many rounds in twelve minutes as you can of:
10 Pull-ups (jumping or band-assisted)
10 Push-ups (wall, box, or knee push-ups)
10 Back Extensions
10 Ab-Mat Sit-ups
The women of CrossFit Ramstein rockin' out "The Ramstein" and "Fran"...great job ladies!
Posted 7 December, 2008 7:00 PM
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Sunday, 7 December 2008
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Despite the fact that it is an official "rest day" we're going to bring back:
"The Ramstein"
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
*Women use 1 pood for KB swings and 45 lb bar for Overhead squats
Vanessa, one of our future CF trainers, gives support and encouragment to Amy..way to push it Amy!
Posted 6 December, 2008 10:15 PM
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Saturday, 6 December 2008
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For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
*If you cannot do muscle-ups, use a 4:1 ratio pull-up/dip substitution
Scaled WODs:
For time:
75 squats
2 muscle-ups
60 squats
4 muscle-ups
45 squats
6 muscle-ups
30 squats
8 muscle-ups
15 squats
10 muscle-ups
Mix jumping muscle-ups in when necessary
*If you cannot do muscle-ups, use a 3:1 ratio pull-up/dip substitution
For time:
40 Squats
2 Muscle-ups
25 Squats
4 Muscle-ups
15 Squats
6 Muscle-ups
10 Squats
8 Muscle-ups
Mix jumping muscle-ups in when necessary
* If you cannot do muscle-ups, use a 2:1 pull-up/dip substitution
Awesome job Bryan and JJ!! Bryan had the best time of the day with 4:30 and JJ finished up in 2nd with 5:36!!
Posted 5 December, 2008 8:30 PM
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Friday, 5 December 2008
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Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
* Women, 35 lbs
This was posted by Coach Greg Glassman on yesterday's main site comments : "10 steps total. 1 dumbbell for lunging. Same single dumbbell for swinging. Carry for lunging as comfortable/able."
So, as you can see, that is how the WOD is supposed to be done. Carry that dumbbell any way you choose...but it's just one dumbbell, not two!
Scaled WODs:
Three rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
*Women, 35 lbs.
or
Five rounds for time of:
35 pound dumbbell, walking lunge, 10 alternating steps
35 pound dumbbell, swing, 15 reps
*Women 25#
or
Three rounds for time of:
25 pound dumbbell, walking lunge, 10 alternating steps
25 pound dumbbell, swing, 15 reps
*Women 10-15#
Can you guess what's in these boxes? I think you'd be happy if you knew...I am!
Posted 4 December, 2008 11:45 PM
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Thursday, 4 December 2008
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"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (women, 65 lbs)
Pull-ups
A classic...need I say more?
Scaled WODs:
Try scaling the reps on the thrusters only:
12-9-6
Thrusters, 95/65 lbs
21-15-9
Pull ups
or
15-12-9
Thrusters 95/65 lbs
21-15-9
Pull ups
First timers: Use appropriate (light) weight for thrusters and do band-assisted or jumping pull-ups
Hey Bryant...are you jumping rope or levitating?
Posted 3 December, 2008 9:00 PM
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Wednesday, 3 December 2008
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Something quite surreal occurred this morning. As I was sipping my coffee and logging onto the CF main site, thoughts of Fran came swimming to the surface of my mind. It was really random actually; I mean I've got the love/hate relationship with Fran that many others do, but I don't think about her every day (sorry Fran). But there she was, in the forefront of my mind. After the internet finally decided to navigate to the desired page, there she was...staring at me straight in the eyes.
So, I recommend really getting your rest for this one. And for those of you who know me - you'll understand my behavior. It's quite sick actually...the preparation I go through for this one. See you tomorrow!
Posted 3 December, 2008 10:30 AM
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Tuesday, 2 December 2008
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Shoulder Press 1-1-1-1-1-1-1 reps
Shoulder Press Intro
After your warm-up start the following progression, building up to your one rep max: 8-5-3-2-1 reps (this is BEFORE your seven sets of one).
For example, say your one rep max is 100 pounds; start with the 45 pound bar (8 reps), go to 60 pounds (5 reps), 70 pounds (3 reps), 85 pounds (2 reps), then your one rep max. This is just an example, so find what weights work best for you - you don't want to be totally exhausted by the time you get to your max effort, but you want your muscles to be prepared for the heavy weight.
If you have not established a one rep max for the shoulder press, use the same progression; however, keep it a bit lighter than you think you can do. Focus on technique: bar completely overhead, arms adjacent to the ears, elbows rotated in at finish, etc.
The "Beast of Wyoming"
Posted 1 December, 2008 5:30 PM
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Monday, 1 December 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.
Scaled WODs: Cut the work in half or do three rounds of work. Use band-assisted pull-ups when necessary.
Posted 30 November, 2008 11:30 PM
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