CrossFit Ramstein

21-15-9 reps of:
225/155 pound Deadlift
135/95 pound Overhead squat

Who has a muscle-up? How often do you get the rings out? JB – who is pictured to the right – got his first muscle-up only a few months or so ago. Now, he can do consecutive muscle-ups. Did he wake up one morning, and was all of the sudden magically able to do muscle-ups? No…of course not. JB practiced, and practiced, and practiced until he got it.

You already know this, but hard work pays off. What is your “goat”—what is a weakness of yours? Are you working on improving, or are you maintaining an, “I will never get it” attitude. If you have been doing CrossFit for awhile, chances are, you have exceeded your own expectations…you have accomplished some things you may never have dreamed possible. Don’t stop there—keep on striving to improve. JB has done this; and now, in less than two weeks, his hard work will pay off as he tests his skills at the CrossFit Games 2010, South Europe Sectionals.

Don’t forget about our CrossFit Fundamentals class on Saturday, 27 March - ONLY 1 SPOT LEFT!

To sign up for the class, please click here: CrossFit Fundamentals Class

Don’t forget about our CrossFit Fundamentals class on Saturday, 27 March - ONLY 2 SPOTS LEFT!

To sign up for the class, please click here: CrossFit Fundamentals Class

The term, athlete, as defined by the Merriam Webster dictionary is: “a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina.”

As CrossFitters, we strive for elite fitness. Elite fitness. Does that mean that we are ‘elitists’—no, that is not what it means. For an ‘elitist’ is akin to a narcissist—and we are nowhere close to that. We are humble; we leave our egos at the door of the gym. And if we do not, we soon find out that the WOD will crush that ego…not unlike how a wrecking ball will destroy whatever structure is in its path.

So, back to the ‘athlete’—as CrossFitters, do we not train to increase our capacity in our own physical strength, agility, or stamina? Of course we do. If you haven’t figured it out yet, the message that we are trying to get across to you is: we are all athletes!

And how do we increase our athleticism? Check out the following, taken from the “What is Fitness” article from the CrossFit Journal:

Jay getting under a heavy clean!

For time:
100 Double-unders
Row 7 K
100 Double-unders

CrossFitters! This WOD marks the last day of Jay’s programming. He has done a commendable job sticking to the constantly varied, high-intensity, functional movements that we’ve all come to appreciate as the ultimate path to elite fitness. If you see him around, feel free to offer feedback on his programming. Or, you can let us know by sending an e-mail to: admin@crossfitramstein.com

Don’t forget about our CrossFit Fundamentals class on Saturday, 27 March – ONLY 6 SPOTS LEFT!

To sign up for the class, please click here: CrossFit Fundamentals Class

Please give us the courtesy of reading all of the information before you commit to the class; there are a lot of people that have been waiting for this. Thank you!

Buck bangin' out those squats!

Three rounds for time of:
Run 400 meters
10 Deadlifts, 275/185lbs
20 Box Jumps, 24/20″

Many of you know Buck. He has been deployed for the last six months; but, he has recently returned to Ramstein. During his deployment, he spent countless hours training CrossFit to others. But not only has he been training others—he has been training himself…preparing for the CrossFit Games 2010, South Europe Sectionals. I know Buck. I know where he was in his training six months ago. He was a fire-breather in the making; and now, the transformation is complete…he is a fire-breather incarnated.

Buck, Lauren, and JB head to Milan, Italy in two weeks; their fitness will be put to the test. I have no doubt in my mind that all three athletes are prepared to dominate. If you see them around, wish them the best.

Don’t forget about our CrossFit Fundamentals class on Saturday, 27 March.

To sign up for the class, please click here: CrossFit Fundamentals Class

Please give us the courtesy of reading all of the information before you commit to the class; there are a lot of people that have been waiting for this. Thank you!

Doing the Monty Stomp!

Max SDLHP in 3 minutes, 75/55lbs
Rest 2 mins
Max Push-ups in 3 mins
Rest 2 mins
Max Pull-ups in 3 min
Rest 2 min
Max Push Press in 3 minutes, 75/55lbs

ATTENTION: One of our CrossFit brethren, Drake Sladky, has afforded us the opportunity to hold a fundamentals class at his CrossFit gym, located at Landstuhl Regional Medical Center (LRMC). The class will be on Saturday, 27 March from 0900-1200. It will be limited to 15 people, so if you are interested in attending, please let us know as soon as possible!

To sign up for the class, please click here: CrossFit Fundamentals Class

Please give us the courtesy of reading all of the information before you commit to the class; there are a lot of people that have been waiting for this. Thank you!

Looks like Jay could use a rest day...

WHY CROSSFIT?

Why do you do CrossFit?  Explain what draws you in, makes you come back for more.  Tell us what benefit you get, the improvements you have experienced, whether or not you think ‘it’ works.  We would love to hear from you “WHY CROSSFIT?”.  Post your thoughts to the comments section, we look forward to your responses.

ATTENTION: One of our CrossFit brethren, Drake Sladky, has afforded us the opportunity to hold a fundamentals class at his CrossFit gym, located at Landstuhl Regional Medical Center (LRMC). The class will be on Saturday, 27 March from 0900-1200. It will be limited to 15 people, so if you are interested in attending, please let us know as soon as possible!

To sign up for the class, please click here: CrossFit Fundamentals Class

Please give us the courtesy of reading all of the information before you commit to the class; there are a lot of people that have been waiting for this. Thank you!

Jon getting intense on the ball slam (a.k.a. 'had a bad day exercise')

CFWU x3
Perform some mobility exercises, really warm-up those hip flexors.
(leg whips, lunges, high-knees, inch worm, etc)

3 Rounds for Time:
5 Thrusters  135 lb/95 lb [wmv][mov]
15 KB Swings  2 pd/1.5 pd
400 m Run

ATTENTION: One of our CrossFit brethren, Drake Sladky, has afforded us the opportunity to hold a fundamentals class at his CrossFit gym, located at Landstuhl Regional Medical Center (LRMC). The class will be on Saturday, 27 March from 0900-1200. It will be limited to 15 people, so if you are interested in attending, please let us know as soon as possible!

To sign up for the class, please click here: CrossFit Fundamentals Class

Please give us the courtesy of reading all of the information before you commit to the class; there are a lot of people that have been waiting for this. Thank you!

Nessa addressing the bar...mental preparation is a must.

CFWU x3
(sub handstand holds for pull-ups)

10 rounds:
3 Weighted Pull-ups, 45/30lbs*
5 Strict Pull-ups
7 Kipping Pull-ups

*Place a 45/30 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar constitutes one set. Post total number of sets and time.Coming off the bar constitutes one set. Post total number of sets and time.

Cash-out:  800 m Sprint

Although it may not appear obvious, this is a strength workout…strength endurance, but strength nonetheless.  Do your best to concentrate on form, make every rep count.  For those using bands, vary the band, if possible try 3 strict, then the blue band (5) and finally the green band (7).

Amanda getting drunk on the CF Kool-Aid...

Warm-Up

CrossFit Warm-Up x 2
Two sets of Turkish Get-Ups (w/dumbbell or kettlebell), 10 reps. Choose a light to moderate, manageable weight

For demonstration on the Turkish Get-Up, click on the following links (courtesy of CrossFit & Jeff Martone):
Turkish Get-up Part 2, Jeff Martone…[wmv][mov]
Turkish Get-up Part 3, Jeff Martone…[wmv][mov]
Turkish Get-up Part 4, Jeff Martone…[wmv][mov]

Workout

10-9-8-7-6-5-4-3-2-1 reps of:
Clean, 95/65lbs
Handstand Push-ups

Lisbeth Darsh is the CrossFit Headquarters Affiliate Blog Director as well as the owner of CrossFit Watertown. She is also a friend of mine and the true epitome of a CrossFitter. She wears so many “CrossFit hats” it is difficult to keep up; her tireless energy is admirable. We can only hope to be as passionate about CrossFit as she is. I would like to share with all of you, a recent blog post by Lisbeth.

It is entitled: CrossFit Freedom (aka The CrossFit Affiliate Declaration of Independence):

We hold these truths to be self-evident:

We are CrossFit affiliates. United in purpose and devoted in action to the spread of functional fitness throughout our world.

We believe in high-intensity exercise designed to increase work capacity across broad time and modal domains.If we don’t really understand what that means, we look it up. And we study it until we know it like we know our middle names. More work faster. Every day.

Also…it is my Mom’s birthday today! Check out CrossFit Blacksburg and the WOD that they did in honor of her special day!