CrossFit Ramstein

PJ & Chris - two of CF Ramstein's stellar trainers

CrossFit Warm-Up x 2

Medicine ball cleans, 10-10-10 reps (not for time; focus on technique)

Workout

Four rounds of:
10 Thrusters, 135/95lbs
15 Dumbbell Hang Squat Cleans, 35/25lbs
20 Ring Push-ups [wmv][mov]
25 GHD Sit-ups

Rest half of the time it took you to complete the round. Post each round’s time to comments.

‘Diet’ is a Four Letter Word, But ‘Lifestyle’ Isn’t

or,

“Why you can’t just quit the challenge and go back to eating the way you did before”

by Lauren and Vanessa

Before you pick up the spoon and go to town on a pint of Ben and Jerry’s (ahem, Chris ), read this.

So you made it –You did the 45 days, good for you! You didn’t eat sugar, you didn’t drink alcohol, and you didn’t consume grains or dairy. And for the most part, it was good. You suffered alongside your fellow CrossFit Ramstein Cavemen during office birthday parties and going away dinners, through trips to foreign countries where you couldn’t eat the “whatever” their specialty was, and you avoided candy jars and drive-thrus like the plague. Now you think you deserve to eat whatever you want, right? You should reward yourself for all that time spent on the Paleo Wagon. And you’re right, you should. You should do it by maintaining the healthy eating style you used during the Paleo Challenge.

Somehow, we know that isn’t what you wanted to hear. Bear with us though, and read on.

Warm Up

CrossFit Warm-Up x 2
One treadmill tabata round (4 mins total)—set the incline at 1.5 and choose a moderate to quick pace.

Workout

For time:
30 Chest-to-bar pull-ups
100 Double-under
20 L-Pull-ups
100 Double-unders
10 Weighted pull-ups, 45/25lbs
100 Double unders

Who's that sexy beast in the middle?

Last weekend Wolf Pack CrossFit had their very first fundamentals class. It was an awesome experience—the class was a success. On a more sentimental note, it was also like coming home in a way. You may find that strange, being that I was thousands of miles away from my “real” home. But being with two people that are very near and dear to my heart, working out with them…training CrossFit with them—it was such an awesome feeling. We fell right back into our rhythm when teaching the class—we didn’t need a script or outline…we just did what we always used to do. Congratulations goes out to Kari for hosting such a great class and bringing CrossFit to Kunsan!

CrossFit Ramstein's satellite location

Warm-Up

CrossFit Warm-Up x 2
5:00 minutes of double-unders…how many reps can you get?

Workout

Complete five rounds for time of:
10 Burpee Box-jumps
10 Deadlifts, 225/155lbs

As of late, it has been quite difficult to provide the kind of services that we, CrossFit Ramstein, have longed to provide for you. Take a look at the picture on the right—it is what we like to call our “satellite location.” As the weather becomes better…warmer, look for CrossFit fundamentals classes to take place at this location. That is, of course, if we still have not found a new home by then. The bottom line is this: we know what you want…you have expressed that to us; we want to accomodate your requests, trust us. But in order to do that, everyone is going to have to be a bit flexible. If that means running fundamental classes out of a garage for awhile…well, then so be it. Besides, there are a myriad of successful affiliates that started the same way. We can get it done—trust us.

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

This workout is tough. You may be thinking to yourself that “it’s just some 800 meter runs…it can’t be that bad”–on the contrary. These are all-out efforts. Please take the time to check out the Borg Scale – Rate of Perceived Exertion (RPE).  For each 800 meter run, you should be striving to give no less than an 85% RPE. Your lungs will be burning, you will be desperately trying to catch your breath, and you may even feel nauseous.  No sand-bagging these runs okay? Try to keep your splits at +/- 10 seconds.

If you are having trouble accessing the Borg Scale link, here is the 15 point scale:

This is the first WOD of Jay's programming; we're all looking forward to it!

6 – 20% effort
7 – 30% effort – Very, very light (Rest)
8 – 40% effort
9 – 50% effort – Very light – gentle walking
10 – 55% effort
11 – 60% effort – Fairly light
12 – 65% effort
13 – 70% effort – Somewhat hard – steady pace
14 – 75% effort
15 – 80% effort – Hard
16 – 85% effort
17 – 90% effort – Very hard
18 – 95% effort
19 – 100% effort – Very, very hard
20 – Exhaustion

Time for some rest.  Check out this article on Fitness as a Full-Time Pursuit, great article.

Ever feel like this after a WOD?

Is his head up her butt?!

CFWU x3

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Rest 3-5 minutes between each round

This is not a 1 rep max effort.  Scale accordingly if your body weight is too much to lift.  Pick a weight you can effectively accomplish 8-10 reps the first round, then shoot for 10-15…challenge yourself.  As always be smart about it and stop when form degrades to the point of potential injury.

Classic CF expression...loving the pain.

CFWU x 3 (add handstand holds for good measure)

Shoulder Press – 5 rep max
Push Press – 3 rep max
Push Jerk – 1 rep max

SP/PP/PJ Tri-Panel [wmv]

You are going for max effort on all of these.  Warm up accordingly, get those shoulders ready for a beating and don’t hit this one cold.  After the warm-up and shoulder press you should be good to go straight into the push press and push jerk.  Limit yourself to 3 attempts on each lift, this means choose your weight smartly, don’t overdo it but give it your all.

You're going to bite that tongue off...

CFWU x 3

THEN

Fran
21-15-9
Thrusters, 95/65
Pull Ups

Compare to 15 Sep 09

Fran is a benchmark WOD, so give it your all to see how much you have improved since last attempt.  This WOD signifies the last 3 day cycle for Kel E’s month.  Send her a thank you message on FB if you have enjoyed it.  Get ready for some programming by Jay, you’re in for a treat I am sure.

Oww, that had to hurt!

Well it’s time for another rest day.  Did the last 3 days make you feel like someone hit you right in the face?  Maybe it’s the weather that’s getting you down.  It has been quite gloomy with the rain, snow and ice.  I know I am ready for some sunshine and warmer weather.  Since you will have some time on your hands watch Coach Glassman discuss ‘Core Stability‘, you will have to sign in to your CF Journal account to see the whole video.  So many CF movements depend on a strong core, think about things you can do in order to strengthen yours.  Post your suggestions or ideas to the comments, share your knowledge and experience.