Friday, 31 August 2009
	From the article below and iIn reference to "Big Food" companies..."entirely reliant on fossil fuel for its equipment, its fertilizers, its pesticides, and its processing facilities" For your rest day reading pleasure, check this article out: Big Food Under Fire by Tom Laskawy.

Thursday, 30 July 2009

Run 10 K Compare to 090702 If you cannot run a full 10 k, try running a 5 k or scale down even further if needed--maybe 1.5 - 2.5 miles. So most of you may be thinking...WHAT?! Another 10 k?! If you've been keeping track, this will be the third 10 k we've run this year--really not that much when you consider the fact that August is a few days away. So...sorry folks--suck it up. We don't hit the oxidative pathway nearly as often as we hit the glycolytic pathway. So pretty much what we're saying is...that's life...that's CrossFit. Is Chris coaching a "full hip extension" or conducting a "crescendo"--you choose. Posted July 29, 2009 7:30 PM

Wednesday, 29 July 2009

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. For scaled versions of this workout, please click on the following link: CrossFit Brand X Check out a video demo of the Clean & Jerk...[wmv][mov] Have you seen this CrossFitter? If you have, please return her to CrossFit Ramstein--thank you! Posted July 28, 2009 8:15 PM

Tuesday, 28 July 2009

"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 Post your choice of girls and rounds completed. Compare to 090610 For scaled versions of this workout, please click on the following link: CrossFit Brand X Pictured above is the mother/daughter CrossFit duo: Elena and Jan Fritz. Jan (pictured right) has been training with CrossFit Ramstein since the beginning of the year. She had encouraged her daughter, Elena (pictured left), to attend a fundamentals class. Well, since Jan loves CrossFit so much, she decided to stay for the class, even though she had already attended one. It was awesome to watch both mother and daughter battle it out during the "Fight Gone Bad" workout of the day! CrossFit Ramstein has numerous families that share the same idea about fitness and health; it's inspiring to see them workout together. We truly believe that the family-like atmosphere that is found inside (and outside) the walls of our box, strengthens not only our bodies and minds, but also the bonds between our own family members. Fitness and health are paramount...bottom line. It's refreshing to know that families are creating and fostering sound lifestyle choices early on in their family's lives. Posted July 27, 2009 7:45 PM

Monday, 27 July 2009

This past Saturday marked yet another successful fundamentals class. All participants were very responsive to CrossFit methodology, listening attentively and giving their best effort during the interactive training sessions as well as the workouts. Notable mentions are two of CrossFit Ramstein's newest trainers: PJ and Jay. Both trainers did an outstanding job of effectively presenting, demonstrating, and explaining the nine foundational movements of CrossFit. Because of their outstanding effort, we've now "signed them off" as official CrossFit Ramstein Trainers; please click here to sign up for a training class with them. A huge "thank you" to all trainers, CrossFit Ramstein volunteers, and most all, the participants! You are the reason this program has been so successful; now come on back for some more and spread the word! Posted July 26, 2009 11:30 PM

Saturday, 25 July 2009
	"Lynne" Five rounds for max reps of: Body weight bench press Pull-ups Compare to 090607 For scaled versions of this workout, please click on the following link: CrossFit Brand X Due to the Fundamentals class, there will be no group weekend WOD today. Join back up with us on Sunday! For all you newbies--time to drink up... Posted July 25, 2009 6:30 AM

Friday, 24 July 2009

"DT" Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Compare to 090415 For scaled versions of this workout, please click on the following link: CrossFit Brand X Refresher videos (courstesy of www.crossfit.com): Deadlift Intro Lecture Clip [wmv][mov] Hang Power Clean [wmv][mov] Push Jerk [wmv][mov] And if you've got a few minutes, check out this valuable information recorded by PJ:  PJ's Zone Experiments Some of the CrossFit Ramstein crew chillin' at the Level I Cert last month Posted July 23, 2009 9:30 PM

Thursday, 23 July 2009
	Don't know about the rest of you, but I need to do this... And for your rest day, viewing pleasure, be sure to check this out! Posted July 22, 2009 10:00 PM

Wednesday, 22 July 2009

Deadlift 1-1-1-1-1-1-1 reps Compare to 090606 Remember folks - we're not just going in there and doing seven sets of one and calling it a day. These heavy days should be as mentally (and physically) challenging as the metcons! Here's a recommendation: Say your 1RM deadlift is 275lbs. After a good 15 minute warm-up (CrossFit warm-up or otherwise) grab a bar and load it up to 95lbs...rep out about eight pulls, really focusing on form/technique. Give yourself a minute or two and load the bar to 135lbs...rep out about six pulls. After another minute, load up 185lbs...rep out about four pulls. After another short rest, load up 225lbs and see how it feels...could you pull two reps easily? If so, why not start the WOD now? What you ask? Don't all those reps count? Ah...sorry, but no! If you feel confident that you can match your PR of 275lbs, then go for it! If not, no sweat...maybe load up 260lbs or so. So an example may look something like this: 260 - 265 - 270 - 275 - 280 (PR) - 285 (F) - 285 (F) This is just an example so try some different weights and reps schemes that fit your style. Bottom line is this: let's go heavy while maintaining proper form...and let's go heavy EARLY! Lei getting some warm-up reps in! Posted July 21, 2009 9:45 PM

Tuesday, 21 July 2009
	Run 5 K Compare to 090616 If you cannot complete the entire 5 K, try running 1-2 miles instead. The idea is to JUST KEEP RUNNING! Handstand fun in K-Town: (left to right)--Brian, PJ, & Jason Posted July 20, 2009 10:00 PM

Monday, 20 July 2009

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 Compare to 090424 For scaled versions of this workout, please click on the following link: CrossFit Brand X Hey everyone! Just a quick note: Kari has made it to Biloxi, Mississippi safe and sound! And what better time to arrive in the humid, sweaty heat of Mississippi than for the grand opening of a CrossFit box...CrossFit Biloxi Beach Posted July 19, 2009 8:00 PM

Sunday, 19 July 2009
	"Our competitive disadvantage in the gym could ultimately be a competitive advantage in the international marketplace." Daniel Gross Pretty pathetic, huh? Check out the entire article, Economy of Scale: How fat people can save American business here. What's JJ doing...playing peek-a-boo or something? Posted July 18, 2009 9:30 PM

Saturday, 18 July 2009
	30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips. Compare to 090530 Check out this video by CrossFit East Bay: Simplified Muscle-up How-To [wmv][mov] 3-2-1...GO! Posted July 17, 2009 11:30 PM

Friday, 17 July 2009
	Hang power clean 1-1-1-1-1-1-1 reps Compare to 090119 Christiana, Bryant and Brian at the 2009 CrossFit Games...Welcome back Brian! The hang power clean takes a bit more skill and effort than a full clean, watch this video for an example.  As with all 1RM days, go heavy while maintaining form. Posted July 16, 2009 8:10 PM

Thursday, 16 July 2009
	"Nancy" 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Compare to 090404 Angel & Kari flexing...I would not mess with them. The OHS is tricky, especially if you have never attempted one with weight.  They take a great deal of balance, core stability and flexibility.  Have fun with this one... Posted July 15, 2009 10:25 PM

Wednesday, 15 July 2009

'Quarter Century WOD' 25 GHD situps 25 Power Snatches @ 75# M/45# W Handstand Walk or Bear Crawl (length of gym) 25 Pushups 25 Pullups 25 KB Swings w/2-Pood M/1.5Pood W Burpee-Broad Jump back to the start 25 Wallballs 20/14 Row 25 Calories Happy 25th PJ! This is a scheduled 'Rest Day', but we are doing a Birthday WOD for PJ (as he turns 25).  We will meet @ 1700 to commence the pain.  Hope to see everyone there for this 'Quarter Century' event... Note:  Wear of tube socks, preferably knee-high is encouraged. Posted July 14, 2009 9:05 PM

Tuesday, 14 July 2009
	Thruster 1-1-1-1-1-1-1 reps Compare to 090529 2009 CrossFit Games Winners This WOD is a strength one, so go heavy while maintaining proper mechanics.  ALERT! Although tomorrow is a scheduled rest day we will be accomplishing a birthday WOD in honor of PJ turning 25. Posted July 13, 2009 9:45 PM

Monday, 13 July 2009

Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions Compare to 090515 Brian completing the Hammer WOD...You did us Proud!  The GHD sit-up is very risky if you are unfamiliar as how to properly perform it (substitute Ab-mat or regular sit-ups).  Back extensions are prescribed, but in the interest of safety hip extensions are recommended.  Back extensions are not a quick movement and when going for time not indicated. Posted July 12, 2009 9:30 PM

Sunday, 12 July 2009

Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-ups Compare to 090622 Can you spot the 5 CF Ramstein members in this photo? The WOD may not be all that exxciting for today, but it will promote strength in the pull-up arena.  Be sure to keep your eye on the Games as results come out.  Many CF Ramstein members are posting here with updates.  Feel free to do the same if you have news to share about the Games.  Posted 12 July, 2009 12:30 AM

Saturday, 11 July 2009
	REST DAY Brian showing off for the Ladies Enjoy the rest day and take it easy.  While taking it easy check out the Games info and follow Brian's progress as he moves on up in ranking.  Also can you spot Brain in this preview video?  See you all back on Sunday for the WOD! Posted July 10, 2009 9:45 PM

Friday, 10 July 2009
	Four rounds for time of: Run 400 meters 50 Squats Compare to 090521 Jay receiving MBC technique instruction from the illustrious Mads (CFHQ trainer) This WOD is fairly simple technique-wise, but do not permit poor air squat form, for the sake of time.  If done with adequate intensity and fervor this WOD will leave you gasping for air and your legs begging for mercy.  Posted July 9, 2009 9:15 PM

Thursday, 9 July 2009

"Nate" Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Compare to 081128 Some CF women having a good time.  Although I think Bryant may be a bit perturbed... The WOD consists of two physically difficult movements (MU & HSPU).  Check out this MU progression video if you have not mastered the movement yet.  There are a few other videos available by Rob Miller on the main site.  There are also alternatives for the HSPU, please seek assistance from a trainer or seasoned CF member on these.  As always, scale where appilcable to maintian appropriate intensity level.  Now go get some! Posted July 8, 2009 10:33 PM

Wednesday, 8 July 2009

21-18-15-12-9-6-3 rep rounds of: 185 pound Front squat GHD Sit-up Brian showing off his mad HSPU skills... Today's workout looks to be a grueling one, especially if done Rx'd.  As always, be sure to maintain good front squat form throughout the WOD.  If you have never used the GHD for sit-ups, today is probably not the day to start.  It may appear easy, but there is a definite technique for utilizing the GHD properly, and a high potential for injury if done improperly.  Be smart, leave the ego at the door and work within your capacity.  Best of luck to Brian as he flies to California to compete in the 2009 CF Games! Posted July 8, 2009 7:00 AM

Tuesday, 7 July 2009

REST DAY Nice 'Squat Clean' Rob, way to grunt through it...good deep squat! If you are not already a 'CrossFit Journal' subscriber, we highly encourage it.  What better way to spend your rest day than catching up on CF Journal entries?  You will find answers to just about any question you can fathom about CF.  In addition, the videos are great for reviewing proper form and technique on the basic and more technical lifts.  Enjoy your rest day, relax...who knows what Wednesday may bring. Posted 6 July, 2009 10:25 PM

Monday, 6 July 2009
	Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Compare to:  090408 June working on her 'Power Snatch' Today is a strength day, the idea is to go heavy.  With that said, adhere to the following:  MECHANICS, CONSISTENCY, INTENSITY.  Maintaining good form is paramount, no matter how basic the movement... Posted 5 July, 2009 9:03 PM

Sunday, 5 July 2009

"Badger" Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Review proper 'Squat Clean' form. 'Randy' took it's toll on Bryan Today's WOD is going to be a tough one, it's one of those WODs that looks nasty on paper and ends up being worse than imagined.  Try to keep good form on the 'Cleans', even as you tire, pace yourself, use good mechanics. Posted 4 July, 2009 6:03 PM

Saturday, 4 July 2009

"Randy" 75 pound Power snatch, 75 reps for time. The  Look We All Have At the End of a WOD! The 'Snatch' is not an easy task.  It requires more technical skill than most lifts we perform.  If you are unfamiliar or not proficient at the Snatch movement, use this day for skill work and scale weight accordingly.  This may be a day to pick from the 'Hopper' after completing some Snatch skill work.  We would not want to leave feeling short-changed... Posted 3 July, 2009 8:59 PM

Friday, 3 July 2009
	REST DAY CrossFit Cool Down Let us take a cue from PJ and rest a little.  It's a holiday, we deserve it...and who knows what Saturday may bring!  So enjoy your rest day. If you are feeling ambitious, Jason is having a WOD at his house starting at 0900, followed by a BBQ.  Check out his 'Training with Jason" thread. Posted 3 July, 2009 1:10 AM

Thursday, 2 July 2009

Run 10 K Compare to 18 Jan 09 If you cannot complete the 10 k, try running anywhere between 2.5 - 5 km. POP QUIZ: Which metabolic pathway does today's WOD fall under? And for bonus points: In which pathway do CrossFitters "live" and why? Just remember what Coach Glassman (CFJ, Oct 2002) said, "Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines." If you think you know the answers, e-mail me:  brian.bowen@crossfitramstein.com Posted 1 July, 2009 7:00 PM

Wednesday, 1 July 2009

Many of you may have expected to see the infamous and grueling "Eva" today. But we're going to offer you an equally challenging (and meaningful) WOD. Most of you who have been CrossFitting with us for awhile know Kari. She has been with us from almost the very beginning. Kari is a phenomenal athlete with incredible potential. She has natural strength, endurance, and amazing fortitude. She brings a certain intensity to the WOD that is, much of the time, unmatched. Unfortunately, as military life goes, Kari is moving on. She will be headed to Biloxi, Mississippi this summer for training and then will head to Korea for a year. She just earned her CrossFit Level I certification this past weekend; we have full confidence that she will bring her knowledge, skills, and CrossFit attitude with her to her next assignment. As usual, we like to program a special WOD for those that will leave us; normally these WODs incorporate movements that the individual likes and movements that they hate. And of course they are bit more demanding on the body, heart, and mind. So, join us in classic CrossFit style with the... "Kari" As many rounds as possible in 25 minutes of: Row 150m 15 Deadlifts, 115lbs* 10 Ring dips 5 Clean & Jerks, 115lbs* *Women, 95lbs   Recommendations for scaling: try doing 15 or 20 minutes instead of 25. If you cannot do ring dips, try bar dips, box dips, or push-ups. It's okay to change the weight for the deadlift and clean and jerks (ex: 95lb deadlift / 65lb clean and jerk). If you have any questions, please feel free to contact us! We will miss you Kari! Posted 30 June, 2009 6:45 PM