As a new business owner I feel like I am making things up as I go. I have been asked about discounts if you pay more than 3 months at a time. Right now the three months in advance discount is $10 off each month for adults and students. This will also apply to the family rate so three months in advance for families will be $90 per month for 2 adults.
If you would like to pay for longer in advance I have decided to discount 6 months in advance by $15 each month. 9 months in advance can be discounted $20 each month and for a full year in advance a discount of $25 each month. If anybody wants to pay more in advance next time training fees are due you are welcome to use these discounts. These discounts will apply to adults, students and family rates.
Thursday, December 29, 2011
Sunday, December 25, 2011
WOD's for part of the Week
It's Christmas and I haven't planned the whole week of WOD's.
I will let you know what we will do tomorrow and then add more tomorrow for the rest of the week.
MONDAY 12-26-11
5-10-15-20-25-20-15-10-5
Double Unders with 5 Burpees between each set ending with 5 Double Unders
Rest 5 minutes then complete 100 KB Swings for time (53, 35)
I have the rest now! The first WOD was from Leslie Walker from the gym she visited in San Diego. The rest of the week is from Lydia from her gym in Cedar Rapids, Iowa. She says they were fun ones!
TUESDAY 12-27-11
AMRAP in 5 minutes:
7 Med Ball Cleans (20, 14)
7 Drive the Bus* (35, 25)
3 minutes rest then:
AMRAP in 12 minutes:
7 Toes to Bar
7 Jumping Back Squats (45, 35)
7 Box Jumps (24, 20)
*Driving the bus is holding a plate straight out in front of you at shoulder level and turning the wheel so your right hand is on top then your left hand is on top. That equals 1 Drive. Lydia says they are fun but she never wants to be a bus driver.
WEDNESDAY 12-28-11
3 Rounds for time:
30 Front Squats (135, 95)
20 Ring Dips
THURSDAY 12-29-11
6 Rounds for time:
10 Sumo Deadlift High Pulls with KB's (53, 35)
20 Weighted Scissor Kicks* (35, 25)
10 Pull-ups
10 Decline Push-ups (24, 20) toes on box, legs straight, chin to floor
*Scissor Kicks-sit in a V on the floor with torso up and legs up, hold plate above torso and kick legs. Right and left leg equals 1 kick
FRIDAY 12-30-11
3 Rounds for time:
10 Deadlift (225, 155)
7 Wall Walks-chest to wall is Rx, hips to wall is acceptable scale
SATURDAY 12-31-11
CLOSED
Don't party too much that you can't start your Burpee Challenge the next day! You only have to do one burpee that day so that shouldn't strain anyone too much. Sign your name to the list and initial your dates as you go for the challenge. There will be rewards!
Paleo Challenge is on your own. If you want we can record weights and measurements before the first and you can record your food log. The rewards there will be your own but I will recognize anyone who completes the month on our blog so everyone can congratulate you for your efforts.
I will let you know what we will do tomorrow and then add more tomorrow for the rest of the week.
MONDAY 12-26-11
5-10-15-20-25-20-15-10-5
Double Unders with 5 Burpees between each set ending with 5 Double Unders
Rest 5 minutes then complete 100 KB Swings for time (53, 35)
I have the rest now! The first WOD was from Leslie Walker from the gym she visited in San Diego. The rest of the week is from Lydia from her gym in Cedar Rapids, Iowa. She says they were fun ones!
TUESDAY 12-27-11
AMRAP in 5 minutes:
7 Med Ball Cleans (20, 14)
7 Drive the Bus* (35, 25)
3 minutes rest then:
AMRAP in 12 minutes:
7 Toes to Bar
7 Jumping Back Squats (45, 35)
7 Box Jumps (24, 20)
*Driving the bus is holding a plate straight out in front of you at shoulder level and turning the wheel so your right hand is on top then your left hand is on top. That equals 1 Drive. Lydia says they are fun but she never wants to be a bus driver.
WEDNESDAY 12-28-11
3 Rounds for time:
30 Front Squats (135, 95)
20 Ring Dips
THURSDAY 12-29-11
6 Rounds for time:
10 Sumo Deadlift High Pulls with KB's (53, 35)
20 Weighted Scissor Kicks* (35, 25)
10 Pull-ups
10 Decline Push-ups (24, 20) toes on box, legs straight, chin to floor
*Scissor Kicks-sit in a V on the floor with torso up and legs up, hold plate above torso and kick legs. Right and left leg equals 1 kick
FRIDAY 12-30-11
3 Rounds for time:
10 Deadlift (225, 155)
7 Wall Walks-chest to wall is Rx, hips to wall is acceptable scale
SATURDAY 12-31-11
CLOSED
Don't party too much that you can't start your Burpee Challenge the next day! You only have to do one burpee that day so that shouldn't strain anyone too much. Sign your name to the list and initial your dates as you go for the challenge. There will be rewards!
Paleo Challenge is on your own. If you want we can record weights and measurements before the first and you can record your food log. The rewards there will be your own but I will recognize anyone who completes the month on our blog so everyone can congratulate you for your efforts.
Christmas Party
We had a very nice party on Friday evening thanks to Melissa Guilliams and Kari Priest. They planned games and prizes that many participated in for everyone's enjoyment. Some of us have better than average hip actions and others have great acting skills. It was fun to visit and have fun with our crossfit family. Thanks to everyone who came and brought snacks to share and made the party a success.
January may bring some new challenges, such as getting rid of the holiday pounds we put on in December. We are not having an official Paleo Challenge but you can make that one of your personal goals. We know to eat lean meats and vegetables and say no to the grains and sweets. We all have the discipline it takes to follow this way of eating because we all have the determination to come and finish the workout assigned for the day. Just as we are in charge of what we make our bodies do in a workout we are in charge of what we put in our mouths. We are disciplined and can be successful because we are CROSSFITTERS!
There has been a suggestion of doing a Burpee Challenge starting in January. The way it works is each day you do one more burpee than you did before. Starting on Jan 1, 2012 do 1 Burpee. The next day do 2 Burpees. Day three do 3 Burpees and continue until you get to day 100. There will be prizes for anyone who finishes the entire Burpee Challenge. If for any reason you miss a day you must make it up so at the end of the 100 days you have completed all the burpees required. There will be a list at the gym for you to sign, and numbered days for you to check off for completion of the challenge. 3-2-1-Go!
January may bring some new challenges, such as getting rid of the holiday pounds we put on in December. We are not having an official Paleo Challenge but you can make that one of your personal goals. We know to eat lean meats and vegetables and say no to the grains and sweets. We all have the discipline it takes to follow this way of eating because we all have the determination to come and finish the workout assigned for the day. Just as we are in charge of what we make our bodies do in a workout we are in charge of what we put in our mouths. We are disciplined and can be successful because we are CROSSFITTERS!
There has been a suggestion of doing a Burpee Challenge starting in January. The way it works is each day you do one more burpee than you did before. Starting on Jan 1, 2012 do 1 Burpee. The next day do 2 Burpees. Day three do 3 Burpees and continue until you get to day 100. There will be prizes for anyone who finishes the entire Burpee Challenge. If for any reason you miss a day you must make it up so at the end of the 100 days you have completed all the burpees required. There will be a list at the gym for you to sign, and numbered days for you to check off for completion of the challenge. 3-2-1-Go!
Saturday, December 17, 2011
WOD's for part of the Week
I have talked to a few people about when to do "12 Days of Christmas". We were a little concerned that too many people would be gone between Christmas and New Year so we should do it after Jan 2. But I have thought about it some more and I think most people will be here on Tuesday so that is when we will do the special workout. Get ready to celebrate!
MONDAY 12-19-11
"Mary"
AMRAP in 20 minutes:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
TUESDAY 12-20-11
"12 Days of Christmas"
Just like the song but start with day 12 and sing down to 1, second round is from day 11 to 1, then day 10 to 1, 9 to 1....
"On the 12th day of Christmas my workout gave to me:
12-KB's Swinging
11-Knees to Elbows
10-Burpee Box Jumps
9-Abmat Sit-ups
8-Jumping Pull-ups
7-Double Unders
6-Wall Ball Shots and
5-Dips on Rings
4-Handstand Push-ups
3-Power Cleans
2-Front Squats
1-Sumo Deadlift High Pull"
*Merry Christmas to All!
WEDNESDAY 12-21-11
5 Rounds for time:
800 Single Jump Ropes
30 KB Swings (53, 35)
30 Push Press (45, 35)
THURSDAY 12-22-11
7 Rounds for time:
3 Squat Cleans (205, 135)
4 Paralette Push-ups (hands on bars-or rings)
5 GHD Sit-ups
FRIDAY 12-23-11
3 Rounds for time:
7 Muscle-ups (may do transition on band and jump to top of dip position)
21 Dumbbell Thrusters (35, 25) in each hand
SATURDAY 12-24-11
CLOSED
Merry Christmas!
MONDAY 12-19-11
"Mary"
AMRAP in 20 minutes:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
TUESDAY 12-20-11
"12 Days of Christmas"
Just like the song but start with day 12 and sing down to 1, second round is from day 11 to 1, then day 10 to 1, 9 to 1....
"On the 12th day of Christmas my workout gave to me:
12-KB's Swinging
11-Knees to Elbows
10-Burpee Box Jumps
9-Abmat Sit-ups
8-Jumping Pull-ups
7-Double Unders
6-Wall Ball Shots and
5-Dips on Rings
4-Handstand Push-ups
3-Power Cleans
2-Front Squats
1-Sumo Deadlift High Pull"
*Merry Christmas to All!
WEDNESDAY 12-21-11
5 Rounds for time:
800 Single Jump Ropes
30 KB Swings (53, 35)
30 Push Press (45, 35)
THURSDAY 12-22-11
7 Rounds for time:
3 Squat Cleans (205, 135)
4 Paralette Push-ups (hands on bars-or rings)
5 GHD Sit-ups
FRIDAY 12-23-11
3 Rounds for time:
7 Muscle-ups (may do transition on band and jump to top of dip position)
21 Dumbbell Thrusters (35, 25) in each hand
SATURDAY 12-24-11
CLOSED
Merry Christmas!
Saturday, December 10, 2011
WOD's for the Week
I heard several good comments about the programming last week by Dylan. Because so many people said they liked the skills portion before the WOD I will try to incorporate some skills this week as well. I would like to try three skills in this week. You may choose one skill each day that you workout. If you workout more than three days repeat one of the skills you did the worst on.
MONDAY 12-12-11
AMRAP in 20 minutes:
25 Sumo Deadlift High Pulls (75, 55)
25 Push-ups
TUESDAY 12-13-11
5 Rounds for time:
10 Ring Dips
5 Forward Rolls-standing upright between each roll
5 Backward Rolls-standing upright between each roll
10 Sots Press* (45, 35)
*These are presses from behind the neck while in a full squat.
WEDNESDAY 12-14-11
"Barbara"
5 Rounds each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
rest 3 minutes between rounds
THURSDAY 12-15-11
Back Squats
3-3-3-3-3
then AMRAP in 10 minutes:
5 Back Squats (at 50% of 3 rep max)
10 Knees to Elbows
FRIDAY 12-16-11
AMRAP in 15 minutes:
2 Rope Climb ascents
20 Wall Ball Shots (20, 14)
400' Shuttle Run
SATURDAY 12-17-11
Share the Pain/Team workout
Bring a friend to workout with and have an idea of what you would like to work on.
HOLIDAYS
Be thinking about the times that you would like to workout between Christmas and New Years. I'm thinking that we will not offer some of the classes unless you specifically request them. We can add the 11am class back if anyone is interested for that week only. Please let me know what you would like and how we can accommodate these requests. I am happy to be open when people want to come, but I'm not fond of coming if no one is going to show up.
MONDAY 12-12-11
AMRAP in 20 minutes:
25 Sumo Deadlift High Pulls (75, 55)
25 Push-ups
TUESDAY 12-13-11
5 Rounds for time:
10 Ring Dips
5 Forward Rolls-standing upright between each roll
5 Backward Rolls-standing upright between each roll
10 Sots Press* (45, 35)
*These are presses from behind the neck while in a full squat.
WEDNESDAY 12-14-11
"Barbara"
5 Rounds each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
rest 3 minutes between rounds
THURSDAY 12-15-11
Back Squats
3-3-3-3-3
then AMRAP in 10 minutes:
5 Back Squats (at 50% of 3 rep max)
10 Knees to Elbows
FRIDAY 12-16-11
AMRAP in 15 minutes:
2 Rope Climb ascents
20 Wall Ball Shots (20, 14)
400' Shuttle Run
SATURDAY 12-17-11
Share the Pain/Team workout
Bring a friend to workout with and have an idea of what you would like to work on.
HOLIDAYS
Be thinking about the times that you would like to workout between Christmas and New Years. I'm thinking that we will not offer some of the classes unless you specifically request them. We can add the 11am class back if anyone is interested for that week only. Please let me know what you would like and how we can accommodate these requests. I am happy to be open when people want to come, but I'm not fond of coming if no one is going to show up.
Sunday, December 4, 2011
WOD's for the Week
Dylan asked if he could try his hand at programming wod's for the week. This week is from Dylan. See how you like this week and let us know. For everyday there is a skill or additional warm up before the actual wod. On the day of max squats there is a short AMRAP following. This is how Dylan has been running his class at 6pm. We can see how we like it and request more if we like it better.
MONDAY 12-5-11
SKILL: 5-7 sets of 2 Turkish Get-ups with moderate weight
WOD:
3 rounds for time of:
1 min Jump Rope Singles
1 min High Knees
1 min Butt Kickers
1 min Jumping Jacks
1 min Broad Jumps
count all reps and distance jumped for score
TUESDAY 12-6-11
Additional warm up:
3 rounds of:
5 Wall Squats
5 Push-ups (lift hands)
5 Abmat Sit-ups
5 Push-ups (lift hands)
WOD:
5 rounds for time of:
40 Air Squats
7 Toes to Bar
WEDNESDAY 12-7-11
Additional warm-up:
1-2 minutes each
Thorasic Spine Foam Roll
Triceps Roll on racked bar
Sling-shot Squat
WOD:
AMRAP in 20 minutes:
100 Jump Rope Singles
5 Push-ups
10 Thrusters (95, 65)
THURSDAY 12-8-11
Additional warm-up:
2 rounds
12 Wall Squats
12 Pull-ups
12 Abmat Sit-ups
12 Push-ups (lift hands)
WOD:
4 rounds for time of:
400 meter Run
15 Burpees
FRIDAY 12-9-11
Additional warm up:
3x5 Bar Kips
6 KB Halos-each direction
4 PVC Pass Throughs (standing, power squat, full squat)
WOD:
Overhead Squat
3-3-3-3-3
AMRAP in 9 minutes:
7 Overhead Squats (@ 60% of max)
10 Double Unders
SATURDAY 12-9-11
Share the Pain/Team Workout
I hope all of this makes sense to you and we have great workouts together. If it turns out to be a terrible week we can all gang up on Dylan and give him a good pounding on Saturday.
MONDAY 12-5-11
SKILL: 5-7 sets of 2 Turkish Get-ups with moderate weight
WOD:
3 rounds for time of:
1 min Jump Rope Singles
1 min High Knees
1 min Butt Kickers
1 min Jumping Jacks
1 min Broad Jumps
count all reps and distance jumped for score
TUESDAY 12-6-11
Additional warm up:
3 rounds of:
5 Wall Squats
5 Push-ups (lift hands)
5 Abmat Sit-ups
5 Push-ups (lift hands)
WOD:
5 rounds for time of:
40 Air Squats
7 Toes to Bar
WEDNESDAY 12-7-11
Additional warm-up:
1-2 minutes each
Thorasic Spine Foam Roll
Triceps Roll on racked bar
Sling-shot Squat
WOD:
AMRAP in 20 minutes:
100 Jump Rope Singles
5 Push-ups
10 Thrusters (95, 65)
THURSDAY 12-8-11
Additional warm-up:
2 rounds
12 Wall Squats
12 Pull-ups
12 Abmat Sit-ups
12 Push-ups (lift hands)
WOD:
4 rounds for time of:
400 meter Run
15 Burpees
FRIDAY 12-9-11
Additional warm up:
3x5 Bar Kips
6 KB Halos-each direction
4 PVC Pass Throughs (standing, power squat, full squat)
WOD:
Overhead Squat
3-3-3-3-3
AMRAP in 9 minutes:
7 Overhead Squats (@ 60% of max)
10 Double Unders
SATURDAY 12-9-11
Share the Pain/Team Workout
I hope all of this makes sense to you and we have great workouts together. If it turns out to be a terrible week we can all gang up on Dylan and give him a good pounding on Saturday.
Monday, November 28, 2011
WOD's for the Week
I realized as I was taking Lydia back to her college in Iowa that I forgot to put the WOD's on the blog. I decided when I came back at 2am that I could wait until this afternoon. Sorry it's late but here is what you have been waiting for.
MONDAY 11-28-11
"Santora"
3 Rounds for reps
1 min Squat Cleans (155, 95)
1 min 20' Shuttle Sprints (there and back =1 rep)
1 min Deadlift (245, 165)
1 min Burpees
1 min Jerks (155, 95)
1 min Rest
*same time and format as Fight Gone Bad (17 min)
TUESDAY 11-29-11
"Cindy"
AMRAP in 20 min
5 Pull-ups
10 Push-ups
15 Squats
WEDNESDAY 11-30-11
1/4 "Murph" for time
400 Meter Run
25 Pull-ups
50 Push-ups
75 Squats
400 Meter Run
*you may break up the pull-ups, push-ups and squats however you want as long as there is a run before and after
THURSDAY 12-1-11
Partly "Nutts" for time
10 Handstand Push-ups
15 Deadlift (225, 155)
20 Box Jumps (24, 20)
25 Pull-ups
30 Wall Ball Shots (20, 14)
35 Double Unders
400 Meter Run with (45, 35) plate
FRIDAY 12-2-11
3 Rounds for time
30 Wall Ball Shots (20, 14)
30 Squat Snatch (75, 55)
*hey look, no "name" on this one!
SATURDAY 12-3-11
Share the Pain and/or Team Workout
Last Saturday was really fun with a big group. Maybe the cars that gave us clearance were afraid that we would flip them if they got too close. With all of us maybe we could have!
MONDAY 11-28-11
"Santora"
3 Rounds for reps
1 min Squat Cleans (155, 95)
1 min 20' Shuttle Sprints (there and back =1 rep)
1 min Deadlift (245, 165)
1 min Burpees
1 min Jerks (155, 95)
1 min Rest
*same time and format as Fight Gone Bad (17 min)
TUESDAY 11-29-11
"Cindy"
AMRAP in 20 min
5 Pull-ups
10 Push-ups
15 Squats
WEDNESDAY 11-30-11
1/4 "Murph" for time
400 Meter Run
25 Pull-ups
50 Push-ups
75 Squats
400 Meter Run
*you may break up the pull-ups, push-ups and squats however you want as long as there is a run before and after
THURSDAY 12-1-11
Partly "Nutts" for time
10 Handstand Push-ups
15 Deadlift (225, 155)
20 Box Jumps (24, 20)
25 Pull-ups
30 Wall Ball Shots (20, 14)
35 Double Unders
400 Meter Run with (45, 35) plate
FRIDAY 12-2-11
3 Rounds for time
30 Wall Ball Shots (20, 14)
30 Squat Snatch (75, 55)
*hey look, no "name" on this one!
SATURDAY 12-3-11
Share the Pain and/or Team Workout
Last Saturday was really fun with a big group. Maybe the cars that gave us clearance were afraid that we would flip them if they got too close. With all of us maybe we could have!
Tuesday, November 22, 2011
Thanksgiving Holidays
We will be closed Thanksgiving Day. We will have classes available on Friday at 5pm and 6pm both. Sign up on the white board if you are interested in coming either of those times. Renee and Dylan are going to make up their own workouts for you. I hope to be back for Saturday at 10am. I have thought of a good workout for that day but just in case I don't make it back Dylan will run that class. Please sign up on the white board if you think you might be there on Saturday. There is a sign up sheet for next week on the table. I know it is early but if you could check your schedules for the week after the holidays and sign up it is a big help to the trainers to know whom and how many people to expect.
Newest On Ramp Graduates
Our newest On Ramp Graduates got done just in time for the holidays. Welcome them into our classes as our newest family members.
 |
| Ethan Gatzemeyer |
 |
| Bo Goddard |
 |
| Jonathan Atwood |
 |
| Laura A. Meece |
Saturday, November 19, 2011
WOD's for part of the Week
MONDAY 11-21-11
"Diane"
21-15-9 for time:
Deadlift (225, 155)
Hand Stand Push-Up
TUESDAY 11-22-11
Snatch Balance
1-1-1-1-1-1-1
WEDNESDAY 11-23-11
AMRAP in 20 minutes:
5 Med Ball Cleans (20, 14)
10 Pistols-alternate legs
15 Double Unders
THURSDAY 11-24-11
CLOSED
Happy Thanksgiving!
FRIDAY 11-25-11
Class at 5pm with Renee
SATURDAY 11-26-11
Class at 10am with Dylan
"Diane"
21-15-9 for time:
Deadlift (225, 155)
Hand Stand Push-Up
TUESDAY 11-22-11
Snatch Balance
1-1-1-1-1-1-1
WEDNESDAY 11-23-11
AMRAP in 20 minutes:
5 Med Ball Cleans (20, 14)
10 Pistols-alternate legs
15 Double Unders
THURSDAY 11-24-11
CLOSED
Happy Thanksgiving!
FRIDAY 11-25-11
Class at 5pm with Renee
SATURDAY 11-26-11
Class at 10am with Dylan
Sunday, November 13, 2011
Thanksgiving Holidays
The gym will be closed all day on Thanksgiving but we have options for the other days of the weekend. We can be open in the evening on Friday and or Saturday at 10am. Do you want to come and workout either of these days? There is a sign-up sheet on the table. If no one signs up we will just close and have a long weekend off. I have copies of "hotel" wod's if you want that instead. Sign the sheet or let me know what you prefer.
WOD's for the Week
MONDAY 11-14-11
Row 300 meters
20 Push Press (135, 95)
Row 300 meters
15 Push Press (135, 95)
Row 300 meters
10 Push Press (135, 95)
Row 300 meters
5 Push Press (135, 95)
TUESDAY 11-15-11
5 Rounds for time:
30 Wall Ball Cleans (20, 14)
100' Farmers Walk (53, 35) in each hand
WEDNESDAY 11-16-11
Chipper for time:
Row 500 meters
25 Box Jumps (24, 20)
25 Push-ups
25 Sit-ups
25 Jumping Pull-ups
25 Back Extensions
25 Dips
10 Turkish Get-ups (53, 35) alternate arms
THURSDAY 11-17-11
"Grace"
30 Clean and Jerk (135, 95)
OR
"Isabel"
30 Snatch (135, 95)
*scale weights as needed
FRIDAY 11-18-11
"White"
5 Rounds for time:
Rope Climb-3 ascents
10 Toes to Bar
21 Walking Lunge Steps with weight overhead (45, 35)
Run 400 meters
*scale to 3 rounds, 1 rope ascent per round and weights as needed
SATURDAY 11-19-11
"Share the Pain"
Last Saturday we needed more people to share the pain with. I'm sure I had more than my share of pain and I would have willingly shared it with you. Always fun to come up our own wod's though. Come check it out.
Row 300 meters
20 Push Press (135, 95)
Row 300 meters
15 Push Press (135, 95)
Row 300 meters
10 Push Press (135, 95)
Row 300 meters
5 Push Press (135, 95)
TUESDAY 11-15-11
5 Rounds for time:
30 Wall Ball Cleans (20, 14)
100' Farmers Walk (53, 35) in each hand
WEDNESDAY 11-16-11
Chipper for time:
Row 500 meters
25 Box Jumps (24, 20)
25 Push-ups
25 Sit-ups
25 Jumping Pull-ups
25 Back Extensions
25 Dips
10 Turkish Get-ups (53, 35) alternate arms
THURSDAY 11-17-11
"Grace"
30 Clean and Jerk (135, 95)
OR
"Isabel"
30 Snatch (135, 95)
*scale weights as needed
FRIDAY 11-18-11
"White"
5 Rounds for time:
Rope Climb-3 ascents
10 Toes to Bar
21 Walking Lunge Steps with weight overhead (45, 35)
Run 400 meters
*scale to 3 rounds, 1 rope ascent per round and weights as needed
SATURDAY 11-19-11
"Share the Pain"
Last Saturday we needed more people to share the pain with. I'm sure I had more than my share of pain and I would have willingly shared it with you. Always fun to come up our own wod's though. Come check it out.
Sunday, November 6, 2011
WOD's for the Week
MONDAY 11-7-11
3 rounds for time:
15 Overhead Squats (95, 65)
15 Pull-ups
15 Jerks (95, 65)
15 Knees To Elbows
15 Hang Power Clean (95, 65)
15 Back Extension (25, 15)
Hold plate or dumbbell to chest and roll up on GHD
TUESDAY 11-8-11
Clean-1 rep max, from the ground, power or squat
Bench Press-1 rep max
Overhead Squat-1 rep max
WEDNESDAY 11-9-11
7 rounds for time:
35 Double Unders
1 Snatch -1 attempt only per round
Score is time and all successful weights added together.
THURSDAY 11-10-11
25 GHD Sit-ups
1 Muscle-up transition, 3 Pull-ups, 3 Ring Dips
20 GHD Sit-ups
2 Muscle-up transitions, 6 Pull-ups, 6 Ring Dips
15 GHD Sit-ups
3 Muscle-up transitions, 9 Pull-ups, 9 Ring Dips
10 GHD Sit-ups
4 Muscle-up transitions, 12 Pull-ups, 12 Ring Dips
5 GHD Sit-ups
5 Muscle-up transitions, 15 Pull-ups, 15 Ring Dips
FRIDAY 11-11-11
This WOD is a present from Lydia, special for this date
3 rounds for time:
11 Burpee Box Jumps (24, 20)
11 Tire Flips
11 Toes to Bar
SATURDAY 11-12-11
Let's Share the Pain again with friends and make up a good workout together.
3 rounds for time:
15 Overhead Squats (95, 65)
15 Pull-ups
15 Jerks (95, 65)
15 Knees To Elbows
15 Hang Power Clean (95, 65)
15 Back Extension (25, 15)
Hold plate or dumbbell to chest and roll up on GHD
TUESDAY 11-8-11
Clean-1 rep max, from the ground, power or squat
Bench Press-1 rep max
Overhead Squat-1 rep max
WEDNESDAY 11-9-11
7 rounds for time:
35 Double Unders
1 Snatch -1 attempt only per round
Score is time and all successful weights added together.
THURSDAY 11-10-11
25 GHD Sit-ups
1 Muscle-up transition, 3 Pull-ups, 3 Ring Dips
20 GHD Sit-ups
2 Muscle-up transitions, 6 Pull-ups, 6 Ring Dips
15 GHD Sit-ups
3 Muscle-up transitions, 9 Pull-ups, 9 Ring Dips
10 GHD Sit-ups
4 Muscle-up transitions, 12 Pull-ups, 12 Ring Dips
5 GHD Sit-ups
5 Muscle-up transitions, 15 Pull-ups, 15 Ring Dips
FRIDAY 11-11-11
This WOD is a present from Lydia, special for this date
3 rounds for time:
11 Burpee Box Jumps (24, 20)
11 Tire Flips
11 Toes to Bar
SATURDAY 11-12-11
Let's Share the Pain again with friends and make up a good workout together.
Thursday, November 3, 2011
Cancelled Class
Since no one signed up for Saturday 11-5-11 I think we should cancel the class. Dylan would be the trainer but he is on call at work that day. That may mean he could be there or he may not be there at all. If you want more information for Saturday you can talk to Dylan.
Meanwhile there is a party at the Gibbs house that Barbie has invited everyone to. She and Michael are the most faithful attenders at the gym so you may know them or not but everyone is invited to the party. Check out the flier in the wall and enjoy yourselves. Our family will be in Iowa visiting Lydia on parent weekend. See you Monday.
Meanwhile there is a party at the Gibbs house that Barbie has invited everyone to. She and Michael are the most faithful attenders at the gym so you may know them or not but everyone is invited to the party. Check out the flier in the wall and enjoy yourselves. Our family will be in Iowa visiting Lydia on parent weekend. See you Monday.
Sunday, October 30, 2011
WOD's for the Week
MONDAY 10-31-11
Weird Things for Halloween!
AMRAP in 20 minutes:
3 Wall Climbs-feet toward wall, toes and chest on floor to toes and chest on wall and back
10 Up & Downs-thighs on floor, chest up (like a caved in push-up) to standing straight up
5 Parallette Pass Throughs-hips straight with legs behind you, hands on parallettes to hips straight in front and back again
10 Grasshoppers-from push-up position bring one leg up to touch shin to opposite arm, back to starting position and repeat with other leg.
TUESDAY 11-1-11
11 Rounds each for time:
100 Meter Sprint
Rest 90 seconds
*it was supposed to be 10 rounds but today is 11-100's-11!
WEDNESDAY 11-2-11
2010 Northwest Regional Event 1
3 Rounds for time:
10 Overhead Squats (135, 95)
50 Double Unders
THURSDAY 11-3-11
21-15-9 for time:
Left Arm KB Snatch (53, 35)
Right Arm KB Snatch (53, 35)
Pull-ups
*scale appropriately with dumbbells
Friday 11-4-11
AMRAP in 15 minutes:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
*this is a take off on "Trevor" which is a group work out to get to:
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats
We will add up our tally at the end of the day to see if we got Trevor done
SATURDAY 11-5-11
There is a possibility that we will not have this class. Sign up on the board if you are interested at all and we will let you know when it gets closer to the weekend what will be available.
Weird Things for Halloween!
AMRAP in 20 minutes:
3 Wall Climbs-feet toward wall, toes and chest on floor to toes and chest on wall and back
10 Up & Downs-thighs on floor, chest up (like a caved in push-up) to standing straight up
5 Parallette Pass Throughs-hips straight with legs behind you, hands on parallettes to hips straight in front and back again
10 Grasshoppers-from push-up position bring one leg up to touch shin to opposite arm, back to starting position and repeat with other leg.
TUESDAY 11-1-11
11 Rounds each for time:
100 Meter Sprint
Rest 90 seconds
*it was supposed to be 10 rounds but today is 11-100's-11!
WEDNESDAY 11-2-11
2010 Northwest Regional Event 1
3 Rounds for time:
10 Overhead Squats (135, 95)
50 Double Unders
THURSDAY 11-3-11
21-15-9 for time:
Left Arm KB Snatch (53, 35)
Right Arm KB Snatch (53, 35)
Pull-ups
*scale appropriately with dumbbells
Friday 11-4-11
AMRAP in 15 minutes:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
*this is a take off on "Trevor" which is a group work out to get to:
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats
We will add up our tally at the end of the day to see if we got Trevor done
SATURDAY 11-5-11
There is a possibility that we will not have this class. Sign up on the board if you are interested at all and we will let you know when it gets closer to the weekend what will be available.
Friday, October 28, 2011
Another Problem
We are having another problem in the parking lot. This one has nothing to do with cars. I can't think of a reason that I would ever tow a car (but be aware that is not how our neighbors think). The problem I am fighting right now is litter. I'm not talking about a wrapper that blows out of your car accidentally. I mean the gum, cigarette butts, tobacco chew pouches and wads of chew not in pouches that I am picking up at least twice a week. I don't know of anyone who works out with us that smokes or chews so I don't think that trash is coming from us. I have spoken to the people that chew gum and everyone assures me they would never throw gum on the ground at our doorstep or in our parking lot. A few people have stepped in gum and drug it in on their shoes because it is being spit out, I think on the way out of the building, at the front door. The cigarette butts are predominantly in front of the garage door. That leads me to believe it is the people who are using that area rather than us. And the pouches of tobacco are both by the front door and the garage door so I think again it is being thrown down as people leave. Please be aware of how our gym looks and remember who you are hurting when you drop trash. I don't smoke, chew tobacco or chew gum but I pick up a handful of these gross things at least twice a week so we can enter our gym without having to wade through an ash tray.
Wednesday, October 26, 2011
Parking Problems
I'm sorry to have to mention this but our neighbors are complaining. The first I have heard about any dissatisfaction was this morning from Paul Emmendorfer, our landlord. He said he was tired of hearing about the parking problem and I asked, "what problem?" So we had a meeting this morning with the owners of Main Street Flooring, Paul and myself to resolve the issue. Dennis and Donna are collecting license plate numbers of cars that are not their customers and reporting them to Paul. I have never heard from them so that I can ask the offenders to politely move their cars. Paul said next week sometime he will put up a sign that states offenders will be towed at owners expense. All I can do is ask you not to park in any of their spots until 5:01. Yamnitz is the towing company Paul said he would call and he is pretty sure they wouldn't mind picking up a car and moving it 2 blocks for $70. Main Street Flooring has 5 parking places all the way up to 5:00. Please park across the road on Main Street or along the side on Georgia or in the parking places available past the garage. If you have to park farther away than that consider it part of your warm up.
The repeat offenders cars and license numbers are: White Jeep H64-8157 IL; Black Altima FF8-R2A; and a Pontiac UB2-K0G.
I know this is an inconvenience and a nuisance for us since we all think, "how much business do they do 15 minutes before closing?" But this is the agreement we made and they are going to be very sticky about making sure we keep it.
The repeat offenders cars and license numbers are: White Jeep H64-8157 IL; Black Altima FF8-R2A; and a Pontiac UB2-K0G.
I know this is an inconvenience and a nuisance for us since we all think, "how much business do they do 15 minutes before closing?" But this is the agreement we made and they are going to be very sticky about making sure we keep it.
Monday, October 24, 2011
Newest On Ramp Graduates
I'm not waiting this time to introduce our newest On Ramp graduates. Please welcome these new people to our fitness family. They graduated just last week and are joining classes this week. Way to go, guys!
 |
| Jonathan Evans |
 |
| Quentin Sawyer |
 |
| Kari Priest |
 |
| Carol Cox |
 |
| Jennifer Miller |
 |
| Jane Powell |
Sunday, October 23, 2011
WOD's for the Week
MONDAY 10-24-11
"Mary"
AMRAP in 20 minutes
5 Handstand Push-ups
10 Pistols-alternate legs
15 Pull-ups
TUESDAY 10-25-11
Front Squat
2-2-2-2-2-2-2-2-2-2
WEDNESDAY 10-26-11
"Carse"
Begin with 100' Bear Crawl before each round
21-18-15-12-9-6-3
Squat Clean (95, 65)
Double Under
Deadlift (185, 115)
Box Jump (24, 20)
*after bear crawl scale rounds as needed 21-15-9 or 15-12-9 or 18-12-6...
THURSDAY 10-27-11
AMRAP in 20 minutes
Run 400 Meters
10 Pull-ups
15 Back Extensions (every other round on GHD)
20 Sit-ups with weight (25)
FRIDAY 10-28-11
"Tabata This"
4 consecutive Tabatas of:
Ring Dips, Squats, Push Press (45, 35), Burpees
*count total of all reps for score
SATURDAY 10-29-11
NO 10:00 CLASS TODAY
5K Run beginning at Osage Center at 8:00am
If you'd like to enter you may register on the day of the race at 7am at the Osage Center.
"Mary"
AMRAP in 20 minutes
5 Handstand Push-ups
10 Pistols-alternate legs
15 Pull-ups
TUESDAY 10-25-11
Front Squat
2-2-2-2-2-2-2-2-2-2
WEDNESDAY 10-26-11
"Carse"
Begin with 100' Bear Crawl before each round
21-18-15-12-9-6-3
Squat Clean (95, 65)
Double Under
Deadlift (185, 115)
Box Jump (24, 20)
*after bear crawl scale rounds as needed 21-15-9 or 15-12-9 or 18-12-6...
THURSDAY 10-27-11
AMRAP in 20 minutes
Run 400 Meters
10 Pull-ups
15 Back Extensions (every other round on GHD)
20 Sit-ups with weight (25)
FRIDAY 10-28-11
"Tabata This"
4 consecutive Tabatas of:
Ring Dips, Squats, Push Press (45, 35), Burpees
*count total of all reps for score
SATURDAY 10-29-11
NO 10:00 CLASS TODAY
5K Run beginning at Osage Center at 8:00am
If you'd like to enter you may register on the day of the race at 7am at the Osage Center.
Monday, October 17, 2011
New On Ramp Graduates
It has taken me a while to get these pictures posted so these new members are already working out with you in some classes. Please get to know them and welcome them to our crossfit family.
 |
| Verona Lambert |
 |
| Dean Brown |
Sunday, October 16, 2011
WOD's for the Week
MONDAY 10-17-11
5 Rounds for time of:
6 Hand Stand Push-Ups
12 Pull-ups
24 Weighted Walking Lunges (35, 25)
TUESDAY 10-18-11
"Annie" for time:
50-40-30-20-10
Double Unders no substitutions, count attempts
Abmat Sit-ups
WEDNESDAY 10-19-11
Deadlift
1-1-1-1-1-1-1
THURSDAY 10-20-11
5 Rounds for time of:
7 Squat Cleans (155, 105)
14 KB Swings (53, 35)
FRIDAY 10-21-11
3 Rounds for time of:
Run 800 Meters
15 Squat Snatch (75, 55)
SATURDAY 10-22-11
Let's Get Dirty Day
with Tire Flips and Sledge Hammers
5 Rounds for time of:
6 Hand Stand Push-Ups
12 Pull-ups
24 Weighted Walking Lunges (35, 25)
TUESDAY 10-18-11
"Annie" for time:
50-40-30-20-10
Double Unders no substitutions, count attempts
Abmat Sit-ups
WEDNESDAY 10-19-11
Deadlift
1-1-1-1-1-1-1
THURSDAY 10-20-11
5 Rounds for time of:
7 Squat Cleans (155, 105)
14 KB Swings (53, 35)
FRIDAY 10-21-11
3 Rounds for time of:
Run 800 Meters
15 Squat Snatch (75, 55)
SATURDAY 10-22-11
Let's Get Dirty Day
with Tire Flips and Sledge Hammers
Sunday, October 9, 2011
WOD's for the Week
MONDAY 10-10-11
4 Rounds for time of:
1/4 "Angie"
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
* You may do "Angie" for the board but you need to do 100, 100, 100, 100 all in order and all Rx.
TUESDAY 10-11-11
7 Rounds for time of:
10 Med Ball Cleans (20, 14)
*floor to shoulder each time with a full squat inbetween
10 Burpees
WEDNESDAY 10-12-11
Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
*try to increase load on each of the 15 lifts.
THURSDAY 10-13-11
4 Rounds for time of:
5 Muscle-ups OR 15 Pull-ups and 15 Ring Dips
10 Deadlifts (225, 155)
15 GHD Sit-ups * do only every other round on the GHD and the rest on the floor with an abmat.
Row 50 Meters 1st round
Row 100 Meters 2nd round
Row 150 Meters 3rd round
Row 200 Meters 4th round
*Row is a sprint, as fast as possible each time.
FRIDAY 10-14-11
For those who already know how to do a rope climb you may do:
5-4-3-2-1
Rope Ascents
Clean and Jerks getting heavier each time.
For those of us who don't know how to climb a rope we will have a skill day and learn how to do or scale this movement.
SATURDAY 10-15-11
Share the Pain Day
I just learned this is National Grouch Day. Bring your favorite grouch and let's give them something to be grouchy about. My arms are sure grouchy today over last Saturday's workout.
4 Rounds for time of:
1/4 "Angie"
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
* You may do "Angie" for the board but you need to do 100, 100, 100, 100 all in order and all Rx.
TUESDAY 10-11-11
7 Rounds for time of:
10 Med Ball Cleans (20, 14)
*floor to shoulder each time with a full squat inbetween
10 Burpees
WEDNESDAY 10-12-11
Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
*try to increase load on each of the 15 lifts.
THURSDAY 10-13-11
4 Rounds for time of:
5 Muscle-ups OR 15 Pull-ups and 15 Ring Dips
10 Deadlifts (225, 155)
15 GHD Sit-ups * do only every other round on the GHD and the rest on the floor with an abmat.
Row 50 Meters 1st round
Row 100 Meters 2nd round
Row 150 Meters 3rd round
Row 200 Meters 4th round
*Row is a sprint, as fast as possible each time.
FRIDAY 10-14-11
For those who already know how to do a rope climb you may do:
5-4-3-2-1
Rope Ascents
Clean and Jerks getting heavier each time.
For those of us who don't know how to climb a rope we will have a skill day and learn how to do or scale this movement.
SATURDAY 10-15-11
Share the Pain Day
I just learned this is National Grouch Day. Bring your favorite grouch and let's give them something to be grouchy about. My arms are sure grouchy today over last Saturday's workout.
Sunday, October 2, 2011
WOD's for the Week
MONDAY 10-3-11
"Santiago"
7 Rounds for time of: *do 4 rounds for scaled version unless you want to do the full Hero WOD.
18 Dumbbell Hang Squat Cleans (35, 25)
18 Pull-ups
10 Power Cleans (135, 95) -from the floor each time
10 Handstand Push-ups (try to touch head to floor each time)
TUESDAY 10-4-11
Snatch
1-1-1-1-1-1-1
Increase weight each time for max lift, or work on skill with moderate weight.
WEDNESDAY 10-5-11
50-40-30-20-10 Squats
5-10-15-20-25 Muscle up transitions
With band between rings, sit on band and position body straight and parallel to floor. Pull up and over as hard as possible so shoulders come over the rings. Push up to fully extended arms. This is one transition.
THURSDAY 10-6-11
5 Rounds of:
30 KB Swings (53, 35) in 1 minute
1 minute of rest
Penalty for not getting 30 KB Swings in any round is 15 Burpees for each incomplete round.
FRIDAY 10-7-11
AMRAP in 15 minutes:
10 Wall Ball Shots (20, 14)
10 Toes to Bar
10 Box Jumps (24, 20)
SATURDAY 10-8-11
Create a team workout to do with friends.
Bring a friend if you have one.
"Santiago"
7 Rounds for time of: *do 4 rounds for scaled version unless you want to do the full Hero WOD.
18 Dumbbell Hang Squat Cleans (35, 25)
18 Pull-ups
10 Power Cleans (135, 95) -from the floor each time
10 Handstand Push-ups (try to touch head to floor each time)
TUESDAY 10-4-11
Snatch
1-1-1-1-1-1-1
Increase weight each time for max lift, or work on skill with moderate weight.
WEDNESDAY 10-5-11
50-40-30-20-10 Squats
5-10-15-20-25 Muscle up transitions
With band between rings, sit on band and position body straight and parallel to floor. Pull up and over as hard as possible so shoulders come over the rings. Push up to fully extended arms. This is one transition.
THURSDAY 10-6-11
5 Rounds of:
30 KB Swings (53, 35) in 1 minute
1 minute of rest
Penalty for not getting 30 KB Swings in any round is 15 Burpees for each incomplete round.
FRIDAY 10-7-11
AMRAP in 15 minutes:
10 Wall Ball Shots (20, 14)
10 Toes to Bar
10 Box Jumps (24, 20)
SATURDAY 10-8-11
Create a team workout to do with friends.
Bring a friend if you have one.
Monday, September 26, 2011
Fight Gone Bad - Final Tally
The final tally has been added up and sent in for our Fight Gone Bad fundraiser. As a gym we raised a total of $1005.00. When I added all the donations up we were just short of $1000. David and Peter said we can't let it stay like that and kicked in enough to put us over the $1000 mark. Thank you to all of you that raised money and did the workout too. Be sure to thank anyone you asked to donate that gave money on your behalf. I think over all it was a success. I will let you know as soon as results are posted on how we did as a nation of crossfitters in fulfilling our goal.
Sunday, September 25, 2011
WOD's for the Week
MONDAY 9-26-11
4 Rounds for time of:
Run 400 meters
15 Thrusters (95, 65)
15 Pull-ups
TUESDAY 9-27-11
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
WEDNESDAY 9-28-11
5 Rounds for time of:
35 Double Unders - count attempts
Run 200 meters
Do Not Substitute until you have at least attempted 35 double unders
THURSDAY 9-29-11
For Time:
21-15-9
Deadlift (225, 155)
Overhead Squats (135, 95)
FRIDAY 9-30-11
"Brenton"
5 Rounds for time of:
Bear Crawl 100'
Standing Broad Jump 100'
(do 3 Burpees after every 5th broad jump)
SATURDAY 10-1-11
"Share the Pain"
Bring a friend and let's share the workout too.
4 Rounds for time of:
Run 400 meters
15 Thrusters (95, 65)
15 Pull-ups
TUESDAY 9-27-11
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
WEDNESDAY 9-28-11
5 Rounds for time of:
35 Double Unders - count attempts
Run 200 meters
Do Not Substitute until you have at least attempted 35 double unders
THURSDAY 9-29-11
For Time:
21-15-9
Deadlift (225, 155)
Overhead Squats (135, 95)
FRIDAY 9-30-11
"Brenton"
5 Rounds for time of:
Bear Crawl 100'
Standing Broad Jump 100'
(do 3 Burpees after every 5th broad jump)
SATURDAY 10-1-11
"Share the Pain"
Bring a friend and let's share the workout too.
Friday, September 23, 2011
Fight Gone Bad Donations
I hope everyone saw the pictures of the workout last Saturday of Fight Gone Bad. The final pictures tell it all. Those people worked hard to accomplish something great. If you have any more donations that you have collected please turn them in to me by Saturday, Sept 24. We didn't quite make my goal of raising $2000 but we came very close to raising $1000. Look for it to come around again next year. You can work to get more people involved working out, donating money and improving your own scores. Thanks again to all who worked and donated money this year.
Tuesday, September 20, 2011
5 K Run October 29, 2011
On the table at the gym there are fliers for a 5 K Run for a cause. The organization sponsoring the event is one I happen to be involved in. They are raising money for Bone Marrow Transplant Registry in our area. If you would like to register for this you may do that at the same time when you are at the race. It is not a requirement to run, just available if you want to.
What I would like us to do as a gym, is to register for the race and advertise the effectiveness of our crossfit program. Taking Mark Guilliam's advice I looked up scores for the last 5K in our area and compared our scores from the last time we did a 5K as a WOD. We had great times and would do well in any race!! I thought if we had 10 people from the gym register for the race I would pay the registration fee from the gym. For a group of 10 or more the registration is $10 each if we register by Oct 14. If we don't have a group of 10 the registration fee is $20 per person. I will still pay $10 for each person up to 10 people but you would be responsible to pay the rest of your registration if you can't convince your friends to run with you.
I'm sure we would have winners in several categories. This would take the place of our Saturday workout on October 29 and be great advertising for us if we do well. Please talk to me or leave a comment here if you are interested in running and showing off what we do. The date is well into the future so we can plan ahead and fit this in to our busy lives. I have three people committed so far. Are you interested?
What I would like us to do as a gym, is to register for the race and advertise the effectiveness of our crossfit program. Taking Mark Guilliam's advice I looked up scores for the last 5K in our area and compared our scores from the last time we did a 5K as a WOD. We had great times and would do well in any race!! I thought if we had 10 people from the gym register for the race I would pay the registration fee from the gym. For a group of 10 or more the registration is $10 each if we register by Oct 14. If we don't have a group of 10 the registration fee is $20 per person. I will still pay $10 for each person up to 10 people but you would be responsible to pay the rest of your registration if you can't convince your friends to run with you.
I'm sure we would have winners in several categories. This would take the place of our Saturday workout on October 29 and be great advertising for us if we do well. Please talk to me or leave a comment here if you are interested in running and showing off what we do. The date is well into the future so we can plan ahead and fit this in to our busy lives. I have three people committed so far. Are you interested?
Monday, September 19, 2011
Fight Gone Bad Fundraiser
 |
| READY TO GO! |
 | ||
Dylan and Leslie "before"
|
 | ||
Wall Balls
|
 |
| Sumo Deadlift High Pulls |
 |
| Sumo Deadlift High Pulls |
 | ||
Sumo Deadlift High Pulls
 Flying Box Jumps?   Push Press   Rowing and supervising?     Great Job everyone! |
Sunday, September 18, 2011
WOD's for the Week
MONDAY 9-19-11
For Time:
15-12-9-6-3
Power Cleans (135, 95)
Bar-facing Burpees
(Face the bar with your chest on the ground, jump up and forward over the bar = one burpee. Turn around, face the bar with your chest on the ground, jump forward and back over the bar = 2nd burpee)
TUESDAY 9-20-11
"Ashley"
Our own Ashley Bowers developed this WOD (as her paleo prize) to improve her favorite sport, Volleyball.
3 Rounds (her volleyball #) for time:
24 (how old she will turn) Squats (Defense)
22 (day of her birth) Wall Balls (Setter)
10 (month of her birth) Box Jumps (24, 20) (Hitter)
6 (number of players on a team) Push Press (115, 75) (Server)
Congratulate Ashley for earning this prize (by improving the most in her workouts after the paleo challenge) by doing your best on her named WOD.
WEDNESDAY 9-21-11
For Time:
15-12-9
Thrusters (135, 95)
Weighted Pull-ups (45, 30 pound dumbbell between your legs with ankles crossed)
THURSDAY 9-22-11
5 Rounds not for time:
3 Deadlift (as heavy as possible)
Max reps Hand Stand Push Ups
(score weight/#reps, wt/#reps...)
FRIDAY 9-23-11
"Helton"
3 Rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50, 35)
30 Burpees
(scale as needed good suggestion is 400 M, 20 and 20)
SATURDAY 9-24-11
"Share the pain"
Bring a friend and see what we can do together.
For Time:
15-12-9-6-3
Power Cleans (135, 95)
Bar-facing Burpees
(Face the bar with your chest on the ground, jump up and forward over the bar = one burpee. Turn around, face the bar with your chest on the ground, jump forward and back over the bar = 2nd burpee)
TUESDAY 9-20-11
"Ashley"
Our own Ashley Bowers developed this WOD (as her paleo prize) to improve her favorite sport, Volleyball.
3 Rounds (her volleyball #) for time:
24 (how old she will turn) Squats (Defense)
22 (day of her birth) Wall Balls (Setter)
10 (month of her birth) Box Jumps (24, 20) (Hitter)
6 (number of players on a team) Push Press (115, 75) (Server)
Congratulate Ashley for earning this prize (by improving the most in her workouts after the paleo challenge) by doing your best on her named WOD.
WEDNESDAY 9-21-11
For Time:
15-12-9
Thrusters (135, 95)
Weighted Pull-ups (45, 30 pound dumbbell between your legs with ankles crossed)
THURSDAY 9-22-11
5 Rounds not for time:
3 Deadlift (as heavy as possible)
Max reps Hand Stand Push Ups
(score weight/#reps, wt/#reps...)
FRIDAY 9-23-11
"Helton"
3 Rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50, 35)
30 Burpees
(scale as needed good suggestion is 400 M, 20 and 20)
SATURDAY 9-24-11
"Share the pain"
Bring a friend and see what we can do together.
Tuesday, September 13, 2011
Paleo Winners
 |
| Barbie Gibbs "Most Inches Lost" prize-suspenders |
 |
| Mark Guilliams "Most Weight Lost" prize-food scale |
 |
| Leslie Walker "Least Cheats" prize-paleo biscotti |
 |
| Michael Gibbs "Most Vegetables Eaten" prize-paleo cookies |
 | |||
| Ashley Bowers "Most Improved Workouts" prize-name your WOD |
Sunday, September 11, 2011
WOD's for the Week
MONDAY 9-12-11
"9-11 Twin Towers"
2 Rounds for time of:
11-Burpees
11-Pull-ups
11-Box Jumps (24, 20)
11-Double Unders
11-Ring Dips
11-Knees to Elbows
11-KB Swings (53, 35)
11-Sit-ups
11-Hang Squat Cleans (35, 25 Dumbbells in each hand)
TUESDAY 9-13-11
For time:
21-15-9
Jumping Back Squat (45, 35)
Push Press (45, 35)
Sumo Deadlift High Pull (45, 35)
WEDNESDAY 9-14-11
Max Deadlift
2-2-2-2-2-2-2-2-2-2
rest 1 minute between sets and keep going for as long as you are increasing in weight.
THURSDAY 9-15-11
3 Rounds for time of:
25 Push-ups
50 Lunges
75 Sit-ups
FRIDAY 9-16-11
"Tabata" "Bottom to Bottom" Squats
Run 1 mile
Tabata is 20 sec of work starting at the bottom of the squat, rest 10 sec (at the bottom of the squat) for 8 rounds equaling 4 minutes. Start the time for the run as you rise from the last squat. (You get to skip the last 10 sec rest.)
1 mile is 2 times around the block and one 400 M.
Record lowest number of squats in 8 rounds and time for the mile for score.
SATURDAY 9-17-11
"Fight Gone Bad"
This is our fundraiser for Special Forces Warrior Foundation and CrossFit Foundation.
Please ask everyone you know to support our efforts to help fund scholarships for dependents of men who died in Afghanistan in a particular battle.
3 Rounds of:
1 minute of Wall Balls (20, 14)
1 minute of Sumo Deadlift High Pulls (75, 55)
1 minute of Box Jumps (24, 20)
1 minute of Push Press (75, 55)
1 minute of rowing for calories
1 minute of rest
count all reps and calories for score
Bring in any donations and we will turn them in together.
Let's make a difference in 17 minutes!
"9-11 Twin Towers"
2 Rounds for time of:
11-Burpees
11-Pull-ups
11-Box Jumps (24, 20)
11-Double Unders
11-Ring Dips
11-Knees to Elbows
11-KB Swings (53, 35)
11-Sit-ups
11-Hang Squat Cleans (35, 25 Dumbbells in each hand)
TUESDAY 9-13-11
For time:
21-15-9
Jumping Back Squat (45, 35)
Push Press (45, 35)
Sumo Deadlift High Pull (45, 35)
WEDNESDAY 9-14-11
Max Deadlift
2-2-2-2-2-2-2-2-2-2
rest 1 minute between sets and keep going for as long as you are increasing in weight.
THURSDAY 9-15-11
3 Rounds for time of:
25 Push-ups
50 Lunges
75 Sit-ups
FRIDAY 9-16-11
"Tabata" "Bottom to Bottom" Squats
Run 1 mile
Tabata is 20 sec of work starting at the bottom of the squat, rest 10 sec (at the bottom of the squat) for 8 rounds equaling 4 minutes. Start the time for the run as you rise from the last squat. (You get to skip the last 10 sec rest.)
1 mile is 2 times around the block and one 400 M.
Record lowest number of squats in 8 rounds and time for the mile for score.
SATURDAY 9-17-11
"Fight Gone Bad"
This is our fundraiser for Special Forces Warrior Foundation and CrossFit Foundation.
Please ask everyone you know to support our efforts to help fund scholarships for dependents of men who died in Afghanistan in a particular battle.
3 Rounds of:
1 minute of Wall Balls (20, 14)
1 minute of Sumo Deadlift High Pulls (75, 55)
1 minute of Box Jumps (24, 20)
1 minute of Push Press (75, 55)
1 minute of rowing for calories
1 minute of rest
count all reps and calories for score
Bring in any donations and we will turn them in together.
Let's make a difference in 17 minutes!
Monday, September 5, 2011
WOD's for the Week
MONDAY 9-5-11
Hope you enjoyed your holiday.
Now back to work!
TUESDAY 9-6-11
Shoulder Press
5-5-5-5-5
(no dip on shoulder press, just push up from shoulders)
WEDNESDAY 9-7-11
5 rounds for time of:
40 Double Unders
30 Box Jumps (24, 20)
20 KB Swings (53, 35)
THURSDAY 9-8-11
5 rounds for time of:
15 Deadlifts (185, 135)
15 Toes to Bar
(try to kip and get your toes all the way to the bar)
FRIDAY 9-9-11
AMRAP in 10 minutes:
15 Wall Ball shots (20, 14)
15 Burpees
SATURDAY 9-10-11
Share the Pain/Bring a Friend
This will be a chipper ending with 9-10-11!
Hope you enjoyed your holiday.
Now back to work!
TUESDAY 9-6-11
Shoulder Press
5-5-5-5-5
(no dip on shoulder press, just push up from shoulders)
WEDNESDAY 9-7-11
5 rounds for time of:
40 Double Unders
30 Box Jumps (24, 20)
20 KB Swings (53, 35)
THURSDAY 9-8-11
5 rounds for time of:
15 Deadlifts (185, 135)
15 Toes to Bar
(try to kip and get your toes all the way to the bar)
FRIDAY 9-9-11
AMRAP in 10 minutes:
15 Wall Ball shots (20, 14)
15 Burpees
SATURDAY 9-10-11
Share the Pain/Bring a Friend
This will be a chipper ending with 9-10-11!
Friday, September 2, 2011
Fight Gone Bad
<strong><p>9,300 CrossFitters and 31 Kids</p></strong>
<p>by Scott Zagarino</p>
<p>On August 6th 31 children lost their fathers in the same day. As it is, most of us don't stop long enough to breathe, much less ruminate for just a second what it would be like at 10-years old to watch as two uniformed men inform your mother that a grateful nation is telling her that her husband will never return, or that before she could even grasp the enormity of that grief, she had to tell her children. Since you may have read this far, ponder for a second the breaking hearts and the fear that goes from stunned to crumpled.</p>
<p>I have to apologize to you all, here and now, for doing something I had no right to do. We committed to the Special Operations Warrior Foundation that we would fund 60 college scholarships this year from a portion of the proceeds of Fight Gone Bad. On Aug 7th I called Steve and gave him my word we would fund 31 more scholarships. I had no right to commit to that on your behalf, but I gave my word and if it costs us everything, those kids are going to school.</p>
<p>More than the money, more than the scholarships, it's our friendship, our support and our thanks that these families need now. So, on Thursday, September 1, we're going to publish an open letter listing team by team, box by box, the 9,300 (or thousands more by then) CrossFitters who are teeing it up on September 17 first on the <a href="http://sportsgrants.org/fgb6/blog">FGB6 Blog</a>. We'll include a list of every registered team and what we've raised so far with an introduction that lets every one of the 31 children know how much we appreciate their sacrifice. We want them to know how much we want to help, and how much they can count on us, not just this September, but ever September until they graduate. </a></a></p>
<p>Come Thursday, please comment on Facebook and the blog, let them know who you are and why they matter to you. You may never again have the opportunity to do so much good in 17 minutes. There are more than 1,000,000,000 CrossFitters out there and we can change at least this small part of the world together on the 17th.</p>
<a href="www.fgb6.org">www.fgb6.org</a>
<p>by Scott Zagarino</p>
<p>On August 6th 31 children lost their fathers in the same day. As it is, most of us don't stop long enough to breathe, much less ruminate for just a second what it would be like at 10-years old to watch as two uniformed men inform your mother that a grateful nation is telling her that her husband will never return, or that before she could even grasp the enormity of that grief, she had to tell her children. Since you may have read this far, ponder for a second the breaking hearts and the fear that goes from stunned to crumpled.</p>
<p>I have to apologize to you all, here and now, for doing something I had no right to do. We committed to the Special Operations Warrior Foundation that we would fund 60 college scholarships this year from a portion of the proceeds of Fight Gone Bad. On Aug 7th I called Steve and gave him my word we would fund 31 more scholarships. I had no right to commit to that on your behalf, but I gave my word and if it costs us everything, those kids are going to school.</p>
<p>More than the money, more than the scholarships, it's our friendship, our support and our thanks that these families need now. So, on Thursday, September 1, we're going to publish an open letter listing team by team, box by box, the 9,300 (or thousands more by then) CrossFitters who are teeing it up on September 17 first on the <a href="http://sportsgrants.org/fgb6/blog">FGB6 Blog</a>. We'll include a list of every registered team and what we've raised so far with an introduction that lets every one of the 31 children know how much we appreciate their sacrifice. We want them to know how much we want to help, and how much they can count on us, not just this September, but ever September until they graduate. </a></a></p>
<p>Come Thursday, please comment on Facebook and the blog, let them know who you are and why they matter to you. You may never again have the opportunity to do so much good in 17 minutes. There are more than 1,000,000,000 CrossFitters out there and we can change at least this small part of the world together on the 17th.</p>
<a href="www.fgb6.org">www.fgb6.org</a>
Labor Day
Just in case anyone was wondering there will be no classes on Monday September 5, 2011. We will have a class this Saturday at 10am. This will not be a share the pain day but a make-up day for any of the WOD's this week you might have missed. There has been tremendous progress in workout results from our good diet this month. For those of you starting to see results keep it up. For those of you that fell off the wagon this is a new month and the perfect time to start again.
Monday, August 29, 2011
WOD's for the Week
This is the final week for our paleo challenge. Finish strong! To see just how strong you have gotten we are repeating the WOD's we did the last week of July. We will compare the results and see who improved the most in the workouts. Do the workouts this week exactly like you did them before so we have only one variable to compare: time. If you don't remember what weight you did or what you scaled, the sheets that I recorded your first workouts on are on the bench.
I forgot to change the warm up on the board from last week. I remembered after I got home. I meant to write 400 meter run or 500 meter row then 3 rounds of Samson stretch, 10-squats, 10-push-ups, 10-pull-ups, 10-sit-ups, then Burgener warm up (because we have snatches coming up). If you see this please change the board for me or do whatever warm up you do and it will be fine. I wanted everything to be the same as last month but it may not be. Sorry about that.
Please be aware of the times this week that there will be no class. Monday and Tuesday at 11am and 4pm there will be no one available to train you so you will need to come at the other available times. Also Thursday at 11am there will be no class. We are taking Lydia to Iowa and will be back for Wednesday classes as usual.
MONDAY 8-29-11
for time: Row 2K
TUESDAY 8-30-11
"Hotel Workout #3"
AMRAP in 20 minutes:
5 Push-ups
10 Sit-ups
15 Squats
WEDNESDAY 8-31-11
"Helen"
3 Rounds for time:
400 meter Run
21 KB Swings (53, 35)
12 Pull-ups
THURSDAY 9-1-11
"Randy"
for time: 75 reps Power Snatch (75, 55)
FRIDAY 9-2-11
Max Front Squat
SATURDAY 9-3-11
Make up day for any paleo challenge WOD's you missed.
Turn in your food logs any time after 8-31-11. I will check them and announce the winners next week.
GOOD LUCK TO YOU ALL!
I forgot to change the warm up on the board from last week. I remembered after I got home. I meant to write 400 meter run or 500 meter row then 3 rounds of Samson stretch, 10-squats, 10-push-ups, 10-pull-ups, 10-sit-ups, then Burgener warm up (because we have snatches coming up). If you see this please change the board for me or do whatever warm up you do and it will be fine. I wanted everything to be the same as last month but it may not be. Sorry about that.
Please be aware of the times this week that there will be no class. Monday and Tuesday at 11am and 4pm there will be no one available to train you so you will need to come at the other available times. Also Thursday at 11am there will be no class. We are taking Lydia to Iowa and will be back for Wednesday classes as usual.
MONDAY 8-29-11
for time: Row 2K
TUESDAY 8-30-11
"Hotel Workout #3"
AMRAP in 20 minutes:
5 Push-ups
10 Sit-ups
15 Squats
WEDNESDAY 8-31-11
"Helen"
3 Rounds for time:
400 meter Run
21 KB Swings (53, 35)
12 Pull-ups
THURSDAY 9-1-11
"Randy"
for time: 75 reps Power Snatch (75, 55)
FRIDAY 9-2-11
Max Front Squat
SATURDAY 9-3-11
Make up day for any paleo challenge WOD's you missed.
Turn in your food logs any time after 8-31-11. I will check them and announce the winners next week.
GOOD LUCK TO YOU ALL!
Thursday, August 25, 2011
Congratulations On Ramp Graduates
Saturday, August 20, 2011
WOD's for the Week
Thank you to Phil, Julie, Renee and Dylan who kept the gym going while we were out of town. We had a great time but are glad to be back. It sounds like all of you worked hard too with several PR's (personal records) in weights. I hope all that are participating in the paleo challenge are finishing well. If you have cheats, write them down and keep trying to stay on track. This month is going to be over before you know it. We will repeat the workouts we did before the challenge started the week of Aug 29 - Sept 2. We will see then how much your improved diet made you improve work wise. Hopefully you are already encouraged by seeing and feeling good results. Keep writing your food logs until the end of the month. I will tally all the results and let you know who won in each category.
MONDAY 8-22-11
3 Rounds for time of:
12 Muscle-ups (36 Pull-ups and 36 Ring Dips if you can't do Muscle-ups)
75 Squats
TUESDAY 8-23-11
For time:
50 Thrusters (95, 65)
5 Burpees every minute on the minute
WEDNESDAY 8-24-11
Overhead Squat
3-3-3-3-3
THURSDAY 8-25-11
For time:
Run 5K
FRIDAY 8-26-11
CrossFit Games Event (adapted)
For time:
20 Calorie Row
30 Wall Balls (20, 14)
20 Toes to Bar
30 Box Jumps (24, 20)
20 Sumo Deadlift High Pulls (95, 65)
30 Burpees
20 Shoulder to Overhead (135, 95) Push Press or Push Jerk
30 Lunge Steps holding weight to chest (45, 35)
SATURDAY 8-27-11
Bring a Friend
Workout Together
MONDAY 8-22-11
3 Rounds for time of:
12 Muscle-ups (36 Pull-ups and 36 Ring Dips if you can't do Muscle-ups)
75 Squats
TUESDAY 8-23-11
For time:
50 Thrusters (95, 65)
5 Burpees every minute on the minute
WEDNESDAY 8-24-11
Overhead Squat
3-3-3-3-3
THURSDAY 8-25-11
For time:
Run 5K
FRIDAY 8-26-11
CrossFit Games Event (adapted)
For time:
20 Calorie Row
30 Wall Balls (20, 14)
20 Toes to Bar
30 Box Jumps (24, 20)
20 Sumo Deadlift High Pulls (95, 65)
30 Burpees
20 Shoulder to Overhead (135, 95) Push Press or Push Jerk
30 Lunge Steps holding weight to chest (45, 35)
SATURDAY 8-27-11
Bring a Friend
Workout Together
Sunday, August 14, 2011
WOD's for the Week
MONDAY 8-15-11
From Hell's Kitchen CrossFit
AMRAP in 20 minutes:
5 Thrusters (95, 65)
7 Hang Power Cleans (95, 65)
10 Sumo Deadlift High Pulls (95, 65)
TUESDAY 8-16-11
AMRAP in 12 minutes:
Run 400 meters
5 Deadlifts (as heavy as possible)
WEDNESDAY 8-17-11
"Gator"
8 Rounds for time of:
5 Front Squats (185, 120)
26 Ring Push-ups (just off the floor)
(scale as needed in weight and rounds but do at least 4-5 rounds)
THURSDAY 8-18-11
Behind the neck Jerk
1-1-1-1-1-1-1
FRIDAY 8-19-11
CrossFit Games Masters Chipper (that's old people!)
For Time:
10 Hand Stand Push Ups
20 Wall Balls (20, 14)
30 Toes to Bar
40 Hang Power Cleans (135, 95)
50 Burpees
60 Sumo Deadlift High Pulls (75, 55)
SATURDAY 8-20-11
"School Starts Special"
Bring new friends and see what we can do together!
We might have worked out harder here in New York than we did before we came. All the workouts seemed long. In honor of the gym here, Monday's workout is one of the shorter ones we did. I'm pretty sure because it has a 20 minute cut-off. We are looking forward to being back and working out with you soon.
From Hell's Kitchen CrossFit
AMRAP in 20 minutes:
5 Thrusters (95, 65)
7 Hang Power Cleans (95, 65)
10 Sumo Deadlift High Pulls (95, 65)
TUESDAY 8-16-11
AMRAP in 12 minutes:
Run 400 meters
5 Deadlifts (as heavy as possible)
WEDNESDAY 8-17-11
"Gator"
8 Rounds for time of:
5 Front Squats (185, 120)
26 Ring Push-ups (just off the floor)
(scale as needed in weight and rounds but do at least 4-5 rounds)
THURSDAY 8-18-11
Behind the neck Jerk
1-1-1-1-1-1-1
FRIDAY 8-19-11
CrossFit Games Masters Chipper (that's old people!)
For Time:
10 Hand Stand Push Ups
20 Wall Balls (20, 14)
30 Toes to Bar
40 Hang Power Cleans (135, 95)
50 Burpees
60 Sumo Deadlift High Pulls (75, 55)
SATURDAY 8-20-11
"School Starts Special"
Bring new friends and see what we can do together!
We might have worked out harder here in New York than we did before we came. All the workouts seemed long. In honor of the gym here, Monday's workout is one of the shorter ones we did. I'm pretty sure because it has a 20 minute cut-off. We are looking forward to being back and working out with you soon.
Friday, August 5, 2011
Class Times for week of 8-8-11 to 8-13-11
Phil has been delayed leaving for the Marines so he is still available to train the 6am class until the middle of September.
Julie will be here for the 8am class.
Julie will also be available for some of the 11am classes. Please check with her before you just show up. There may be some changes in her schedule. She may have the class meet at 4pm instead of 11 on some days so please call her at: 243-2747 or 382-9632.
Renee will be here for all of the 5pm classes.
Dylan will be taking over the 6pm class for the week as well as maybe on Saturday 8-13-11.
I'm sorry this is so confusing but there will be more classes than I thought there would be while we are out of town. Please clean up after yourselves and work hard while we are away.
Thanks and see you soon, Laura.
Julie will be here for the 8am class.
Julie will also be available for some of the 11am classes. Please check with her before you just show up. There may be some changes in her schedule. She may have the class meet at 4pm instead of 11 on some days so please call her at: 243-2747 or 382-9632.
Renee will be here for all of the 5pm classes.
Dylan will be taking over the 6pm class for the week as well as maybe on Saturday 8-13-11.
I'm sorry this is so confusing but there will be more classes than I thought there would be while we are out of town. Please clean up after yourselves and work hard while we are away.
Thanks and see you soon, Laura.
WOD's for the Week
MONDAY 8-8-11
"Elizabeth"
21-15-9 reps of:
Cleans (135, 95)
Ring Dips
TUESDAY 8-9-11
For Time:
50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups
WEDNESDAY 8-10-11
Deadlift
3-2-2-2-1-1-1-1-1
THURSDAY 8-11-11
3 Rounds for time of:
21 Burpees
21 KB Swings (53, 35)
21 Knees to Elbows
21 Double Unders
FRIDAY 8-12-11
5 Rounds for time of:
15 Box Jumps (24, 20)
10 Thrusters (95,65)
5 Pull-ups
SATURDAY 8-13-11
10 class with Dylan?
Check with him and bring friends?
"Elizabeth"
21-15-9 reps of:
Cleans (135, 95)
Ring Dips
TUESDAY 8-9-11
For Time:
50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups
WEDNESDAY 8-10-11
Deadlift
3-2-2-2-1-1-1-1-1
THURSDAY 8-11-11
3 Rounds for time of:
21 Burpees
21 KB Swings (53, 35)
21 Knees to Elbows
21 Double Unders
FRIDAY 8-12-11
5 Rounds for time of:
15 Box Jumps (24, 20)
10 Thrusters (95,65)
5 Pull-ups
SATURDAY 8-13-11
10 class with Dylan?
Check with him and bring friends?
Tuesday, August 2, 2011
Paleo Challenge encouragement
This is day two of our paleo challenge and some have said they are doing great so far and some have gotten discouraged already. If there are times when you eat something you shouldn't have just write it down as you do everything else you eat and it will count as one cheat. Get back on the band wagon and keep going. You will see results if you keep trying. Don't give up! You will lose inches and weight and the best part is after about a week you will feel better and have more energy. Your workouts will improve and you will be a walking example of better health. We are all in this together!
Monday, August 1, 2011
Schedule Changes
Schedules are going to change a few times before they settle down for the school year. Please be patient as they are in flux. I hope to keep you informed as things change.
Julie is back after being gone for the past two weeks so there is an option of an 8:00 class again.
Phil is here for only one more week. His last day will be August 5. On the 8th he leaves for the Marines.
We may cancel the 6am class after Phil leaves if there is no more interest in that time. If this is the only time that works for you please let me know.
Next week due to our vacation there may be only two options for classes, 8am and 5pm. I will let you know as soon as possible when I am sure what can be offered. August 15 we should have a schedule that we can keep for the year. Right now I'm thinking 8am, 11am, 4pm, 5pm, 6pm. We can add a 3pm class if need arises or go back to 6am if that becomes necessary. Please let me know what works best for you.
Julie is back after being gone for the past two weeks so there is an option of an 8:00 class again.
Phil is here for only one more week. His last day will be August 5. On the 8th he leaves for the Marines.
We may cancel the 6am class after Phil leaves if there is no more interest in that time. If this is the only time that works for you please let me know.
Next week due to our vacation there may be only two options for classes, 8am and 5pm. I will let you know as soon as possible when I am sure what can be offered. August 15 we should have a schedule that we can keep for the year. Right now I'm thinking 8am, 11am, 4pm, 5pm, 6pm. We can add a 3pm class if need arises or go back to 6am if that becomes necessary. Please let me know what works best for you.
Sunday, July 31, 2011
WOD's for the Week
The Paleo Challenge has begun! Keep a record of everything you eat and drink for the next 31 days. The first week is the hardest but once you are past that, it becomes much easier. Share with each other recipes that you enjoyed and look up more on websites. Plan ahead and have acceptable foods ready to grab when you are too hungry to wait. Choose a variety of foods and keep things as interesting as possible. All results are worth the effort. Work hard!
MONDAY 8-1-11
3 Rounds for time:
Run 800 Meters
rest 2 minutes
(record 3 times, one for each run)
TUESDAY 8-2-11
3 Rounds for time of:
10 Overhead Squats (135, 95)
50 Double Unders
WEDNESDAY 8-3-11
5 Rounds for time:
21 Sumo Deadlift High Pull (75, 55) (bar goes from floor to chin each time)
12 Hand Stand Push Ups (standard is nose/head to floor and elbows straight at the top)
put your head all the way on the floor or abmat, if you can't get back up kick up again to the wall
THURSDAY 8-4-11
5 Rounds for time:
Row 500 Meters
30 Thrusters (45, 35)
FRIDAY 8-5-11
3 Rounds for time of:
30 Wall Balls (20, 14)
30 Squat Snatches (75, 55)
start with the barbell below knees and do a full squat when you drop under the bar each time
SATURDAY 8-6-11
no class this Saturday or next Saturday only
MONDAY 8-1-11
3 Rounds for time:
Run 800 Meters
rest 2 minutes
(record 3 times, one for each run)
TUESDAY 8-2-11
3 Rounds for time of:
10 Overhead Squats (135, 95)
50 Double Unders
WEDNESDAY 8-3-11
5 Rounds for time:
21 Sumo Deadlift High Pull (75, 55) (bar goes from floor to chin each time)
12 Hand Stand Push Ups (standard is nose/head to floor and elbows straight at the top)
put your head all the way on the floor or abmat, if you can't get back up kick up again to the wall
THURSDAY 8-4-11
5 Rounds for time:
Row 500 Meters
30 Thrusters (45, 35)
FRIDAY 8-5-11
3 Rounds for time of:
30 Wall Balls (20, 14)
30 Squat Snatches (75, 55)
start with the barbell below knees and do a full squat when you drop under the bar each time
SATURDAY 8-6-11
no class this Saturday or next Saturday only
Saturday, July 23, 2011
WOD's for the Week
These are pre-paleo challenge workouts that we will repeat the last week of the challenge. Pick at least three of these that you can repeat when the month is over to assess progress. There are three modalities of exercise that we use to create WOD's. A WOD can be one or more of these but should be balanced over time so fitness can be across the board. These are monostructural - one movement repeated over and over which is mostly cardio; gymnastic - moving your body weight through space; and weight - moving an external object through space.
MONDAY 7-25-11
(M)
Row 2K for time
TUESDAY 7-26-11
(G)
"Hotel Workout #3"
AMRAP in 20 minutes of:
5 Push-ups
10 Sit-ups
15 Squats
WEDNESDAY 7-27-11
(MWG)
"Helen"
3 Rounds for time of:
400 Meter Run
21 KB Swings (53, 35)
12 Pull-ups
THURSDAY 7-28-11
(W-with coordination)
"Randy"
75 reps of Power Snatch (75, 55) for time
FRIDAY 7-29-11
(W-without coordination)
Max Front Squat
SATURDAY 7-30-11
Team Workout
Bring a Friend
Be ready to start your food log on Monday!
We will do the same warm up and the same workouts in the same order Aug 29 thru Sept 2. This will give you a chance to see improvement due to diet. Good Luck!
MONDAY 7-25-11
(M)
Row 2K for time
TUESDAY 7-26-11
(G)
"Hotel Workout #3"
AMRAP in 20 minutes of:
5 Push-ups
10 Sit-ups
15 Squats
WEDNESDAY 7-27-11
(MWG)
"Helen"
3 Rounds for time of:
400 Meter Run
21 KB Swings (53, 35)
12 Pull-ups
THURSDAY 7-28-11
(W-with coordination)
"Randy"
75 reps of Power Snatch (75, 55) for time
FRIDAY 7-29-11
(W-without coordination)
Max Front Squat
SATURDAY 7-30-11
Team Workout
Bring a Friend
Be ready to start your food log on Monday!
We will do the same warm up and the same workouts in the same order Aug 29 thru Sept 2. This will give you a chance to see improvement due to diet. Good Luck!
Paleo Challenge update
For those of you that have kids that don't really want to participate in the paleo challenge but want to gradually improve their nutrition, we have an option just for you. Anyone who wants to participate in the vegetable challenge can keep a food log of vegetables that they eat. Try to eat 5 servings of vegetables each day or as close to that goal as possible and there will be a prize for whoever gets the closest to 5/day for the whole month of August. The vegetables need to be servings of vegetables not just one baby carrot and three peas that you didn't manage to pick out of the beef stew. Fruits don't count just vegetables. Those interested should sign up in the office this week too.
Sunday, July 17, 2011
Paleo Challenge
For those of you that want to be included in the challenge please sign up this week in the office. Next week you can record measurements, inches around your waist and weight on our scale. Also next week our workouts will be repeated after our month is finished. Do at least 3 of these workouts that you can repeat after the challenge is over to see your improvement. Then on the first of August you can start recording everything you eat and drink. Make sure you make copies of the last page of your food log before you write on every page. These will be turned in to check for the least cheats in the month.
Don't forget prizes will be awarded in each of the 4 categories so everyone has a chance to win something!
Good Luck!
Don't forget prizes will be awarded in each of the 4 categories so everyone has a chance to win something!
Good Luck!
Saturday, July 16, 2011
WOD's for the Week
MONDAY 7-18-11
3 rounds for time of:
100' Waiters Walk (50, 35) Right arm
(this is one armed overhead walks with weight to the wall and back)
30 Sit-ups
100' Waiters Walk (50, 35) Left arm
30 Back Extensions
TUESDAY 7-19-11
"Baby Barbara"
3 rounds for time (instead of 5):
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
WEDNESDAY 7-20-11
"DT"
5 rounds for time of:
12 Deadlift (155, 105)
9 Hang Power Clean (155, 105)
6 Push Jerk (155, 105)
THURSDAY 7-21-11
5 rounds for time of:
15 Ring Rows (at waist level)
10 Pistols (alternate legs)
5 Handstand Push-ups
FRIDAY 7-22-11
Back Squat
3-3-3-3-3-3-3 reps
SATURDAY 7-23-11
Maybe every Saturday should be share the pain days.
Bring a friend and workout together.
These have been turning out to be good workouts as well as a lot of fun.
3 rounds for time of:
100' Waiters Walk (50, 35) Right arm
(this is one armed overhead walks with weight to the wall and back)
30 Sit-ups
100' Waiters Walk (50, 35) Left arm
30 Back Extensions
TUESDAY 7-19-11
"Baby Barbara"
3 rounds for time (instead of 5):
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
WEDNESDAY 7-20-11
"DT"
5 rounds for time of:
12 Deadlift (155, 105)
9 Hang Power Clean (155, 105)
6 Push Jerk (155, 105)
THURSDAY 7-21-11
5 rounds for time of:
15 Ring Rows (at waist level)
10 Pistols (alternate legs)
5 Handstand Push-ups
FRIDAY 7-22-11
Back Squat
3-3-3-3-3-3-3 reps
SATURDAY 7-23-11
Maybe every Saturday should be share the pain days.
Bring a friend and workout together.
These have been turning out to be good workouts as well as a lot of fun.
Tuesday, July 12, 2011
Congratulations! Recent On-Ramp Grads!
These are the newest On Ramp graduates. You may have seen them in some of the classes already. Welcome them and have fun working hard with them. Our crossfit family continues to grow and we appreciate all of you.  |
| Matt Gibbs |
 |
| Ben Gibbs |
 |
| William Gibbs |
 |
| Michael Gibbs |
 |
| Elizabeth Gibbs |
 |
| Barbie Gibbs |
 |
| Kelsie Birk |
 | ||
| Ashley Bowers |
Saturday, July 9, 2011
WOD's for the Week
MONDAY 7-11-11
7 rounds for time of:
10 Med Ball Squat Cleans (20, 14)
10 Burpees
TUESDAY 7-12-11
21-18-15-12-9-6-3
Front Squat (185, 115)
Sit-ups
WEDNESDAY 7-13-11
"Lynne" 5 rounds of:
Max reps of (as close to body weight as you can do) bench press
Max reps of pull-ups (when you have to stop or come off the bar you are done)
no time recorded just max reps
record max reps for each movement for each round i.e. #/#, #/#....
THURSDAY 7-14-11
With a continuousley running clock do:
1 Clean and Jerk (135, 95) the first minute
2 Clean and Jerks the second minute
3 Clean and Jerks the third minute
repeat until you can no longer do the prescribed number in the minute.
record last round completed and single reps in the unfinished round for score.
Friday 7=15=11
Filthy 50 (or Terrible 25)
You choose, do 50 or 25 but stick with one or the other.
50 Box Jumps (24, 20)
50 Jumping Pull-ups
50 KB Swings (53, 35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45, 35)
50 Back Extensions
50 Wall Balls (20, 14)
50 Burpees
50 Double Unders
45 minute cap for Filthy 50 (and must do Rx)
30 minute cap for Terrible 25 and may scale as needed.
SATURDAY 7-16-11
Should every Saturday be a share the pain day?
It sure worked great this week. If so bring a friend again and we will have as much fun as possible making up a workout and then doing it together.
7 rounds for time of:
10 Med Ball Squat Cleans (20, 14)
10 Burpees
TUESDAY 7-12-11
21-18-15-12-9-6-3
Front Squat (185, 115)
Sit-ups
WEDNESDAY 7-13-11
"Lynne" 5 rounds of:
Max reps of (as close to body weight as you can do) bench press
Max reps of pull-ups (when you have to stop or come off the bar you are done)
no time recorded just max reps
record max reps for each movement for each round i.e. #/#, #/#....
THURSDAY 7-14-11
With a continuousley running clock do:
1 Clean and Jerk (135, 95) the first minute
2 Clean and Jerks the second minute
3 Clean and Jerks the third minute
repeat until you can no longer do the prescribed number in the minute.
record last round completed and single reps in the unfinished round for score.
Friday 7=15=11
Filthy 50 (or Terrible 25)
You choose, do 50 or 25 but stick with one or the other.
50 Box Jumps (24, 20)
50 Jumping Pull-ups
50 KB Swings (53, 35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45, 35)
50 Back Extensions
50 Wall Balls (20, 14)
50 Burpees
50 Double Unders
45 minute cap for Filthy 50 (and must do Rx)
30 minute cap for Terrible 25 and may scale as needed.
SATURDAY 7-16-11
Should every Saturday be a share the pain day?
It sure worked great this week. If so bring a friend again and we will have as much fun as possible making up a workout and then doing it together.
Sunday, July 3, 2011
Paleo Challenge
For those of you that are new there is no better time to try a paleo challenge than when all the garden produce is coming in. There have been suggestions to set aside the month of August to eat strictly "paleo" and see what happens. I know for me that was when I lost 10 pounds. I lost the next 10 pounds when I was so encouraged by my weight loss results and blood test results that I stayed on the diet that was working!
For those of you that tried this diet but fell off the wagon this is the prefect time to get back on. When everyone works together it is much more encouraging than when one person tries it alone.
I encourage each of you to get a copy of Robb Wolf's book The Paleo Solution. I still have suspicions about the science of this diet but the results made me a believer that something about it is better than what I was doing. The recipes in the back are worth buying the book.
We are going to have several categories to excel in: inches lost, pounds lost, workout improvement and fewest cheats. The last week of July we will do several workouts that we will repeat the last week of the challenge to see improvement. I will record starting weight and inches around your waist at the end of July and check amounts lost the first of September. During this month keep a detailed record of everything you eat and drink and turn them in on the first day of September to determine how well you stayed "paleo".
There are several lists of what is allowed and not allowed that are confusing and contradictory. I personally took everything on anyone's list of what was allowed and ate it all. We can come up with a list of what is allowed so that the cheats are more fair. Mainly you eat meat, vegetables, some fruit, nuts and refrain from any grains and dairy. For this challenge I suggest we follow a paleo diet that we might relax later on but for 30 days we can do this.
Are you up to the challenge? There will be prizes!
For those of you that tried this diet but fell off the wagon this is the prefect time to get back on. When everyone works together it is much more encouraging than when one person tries it alone.
I encourage each of you to get a copy of Robb Wolf's book The Paleo Solution. I still have suspicions about the science of this diet but the results made me a believer that something about it is better than what I was doing. The recipes in the back are worth buying the book.
We are going to have several categories to excel in: inches lost, pounds lost, workout improvement and fewest cheats. The last week of July we will do several workouts that we will repeat the last week of the challenge to see improvement. I will record starting weight and inches around your waist at the end of July and check amounts lost the first of September. During this month keep a detailed record of everything you eat and drink and turn them in on the first day of September to determine how well you stayed "paleo".
There are several lists of what is allowed and not allowed that are confusing and contradictory. I personally took everything on anyone's list of what was allowed and ate it all. We can come up with a list of what is allowed so that the cheats are more fair. Mainly you eat meat, vegetables, some fruit, nuts and refrain from any grains and dairy. For this challenge I suggest we follow a paleo diet that we might relax later on but for 30 days we can do this.
Are you up to the challenge? There will be prizes!
WOD's for the Week
I hope everyone is enjoying their Holiday weekend! Be Safe! Have Fun!
MONDAY 7-4-11
CLOSED
TUESDAY 7-5-11
5 Rounds for time of:
30 Jumping Back Squats (45, 35)
50 feet Farmers Walk (53, 35)
(from the boxes to the wall) then switch hands carrying the weight
50 feet Farmers Walk (53, 35)
(from the wall back to the boxes)
WEDNESDAY 7-6-11
AMRAP in 20 Minutes:
7 Handstand Push-ups
12 Pull-ups
THURSDAY 7-7-11
3 Rounds for time of:
30 Kettlebell Swings (53, 35)
40 Sumo Deadlift High Pulls (53, 35)
50 Sit-ups
FRIDAY 7-8-11
3 Rounds for time of:
50 Double Unders
25 Wall Balls
SATURDAY 7-9-11
Team Workout
Bring a friend and make up a workout to do together or share.
MONDAY 7-4-11
CLOSED
TUESDAY 7-5-11
5 Rounds for time of:
30 Jumping Back Squats (45, 35)
50 feet Farmers Walk (53, 35)
(from the boxes to the wall) then switch hands carrying the weight
50 feet Farmers Walk (53, 35)
(from the wall back to the boxes)
WEDNESDAY 7-6-11
AMRAP in 20 Minutes:
7 Handstand Push-ups
12 Pull-ups
THURSDAY 7-7-11
3 Rounds for time of:
30 Kettlebell Swings (53, 35)
40 Sumo Deadlift High Pulls (53, 35)
50 Sit-ups
FRIDAY 7-8-11
3 Rounds for time of:
50 Double Unders
25 Wall Balls
SATURDAY 7-9-11
Team Workout
Bring a friend and make up a workout to do together or share.
Sunday, June 26, 2011
WOD's for the Week
This week the WOD's are courtesy of Leanna. She gave me a list of workouts that sounded fun to her. Let us know what you think of her fun.
MONDAY 6-27-11
3 Rounds for time:
5 Deadlifts (275, 155)
10 Ring Dips
15 Toes to Bar
20 Double Unders
(new people do 3:1, others count attempts or do 5:1)
TUESDAY 6-28-11
10-9-8-7-6-5-4-3-2-1
Cleans (95, 65)
Pull-ups
WEDNESDAY 6-29-11
3 Rounds for time:
40 Push Press (45, 35)
30 Squats
20 Ring Dips
10 Box Jumps (24, 20)
THURSDAY 6-30-11
AMRAP in 12 minutes:
3 Handstand Push-ups
6 Pistols
9 Toes to Bar
FRIDAY 7-1-11
7 Rounds for time:
10 Deadlifts (as heavy as you can do-there are 70!)
10 Burpees
SATURDAY 7-2-11
Pool Party at the Meece's 10am to 4pm.
-Bring things to grill
-Bring sides to share
-Bring families, swimsuits, towels, sunscreen...
We will eat together about 1pm.
Come and spend whatever time you can.
Happy 4th of July!
MONDAY 6-27-11
3 Rounds for time:
5 Deadlifts (275, 155)
10 Ring Dips
15 Toes to Bar
20 Double Unders
(new people do 3:1, others count attempts or do 5:1)
TUESDAY 6-28-11
10-9-8-7-6-5-4-3-2-1
Cleans (95, 65)
Pull-ups
WEDNESDAY 6-29-11
3 Rounds for time:
40 Push Press (45, 35)
30 Squats
20 Ring Dips
10 Box Jumps (24, 20)
THURSDAY 6-30-11
AMRAP in 12 minutes:
3 Handstand Push-ups
6 Pistols
9 Toes to Bar
FRIDAY 7-1-11
7 Rounds for time:
10 Deadlifts (as heavy as you can do-there are 70!)
10 Burpees
SATURDAY 7-2-11
Pool Party at the Meece's 10am to 4pm.
-Bring things to grill
-Bring sides to share
-Bring families, swimsuits, towels, sunscreen...
We will eat together about 1pm.
Come and spend whatever time you can.
Happy 4th of July!
Saturday, June 18, 2011
WOD's for the Week
MONDAY 6-20-11
3 Rounds for time of:
1/2 of "Small"
Row 500 Meters
25 Burpees
25 Box Jumps (24, 20)
Run 400 Meters
TUESDAY 6-21-11
Back Squat 3-3-3-3-3
WEDNESDAY 6-22-11
"Fran"
21-15-9 for time:
Thruster (95, 65)
Pull-ups
THURSDAY 6-23-11
1/2 of CrossFit Games Regional Workout 4
For time:
50 Pull-ups
50 Kettlebell Swings (53, 35)
50 Double Unders (substitutions for newest clients only 3:1)
(count attempts and get better at this skill!)
50 Overhead Squats (95, 65)
FRIDAY 6-24-11
"Fight Gone Bad"
3 Rounds of:
1 minute Wall Balls (20, 14)
1 minute Sumo Deadlift High Pull (75, 55)
1 minute Box Jump (20")
1 minute Push Press (75, 55)
1 minute Row (for calories)
1 minute rest
Rotate through stations in this order and count total reps for each round plus calories for score.
SATURDAY 6-25-11
This class will be cancelled for this week only.
Note: on Monday and Friday when we row and do other things I suggest moving the rowers carefully outside.
3 Rounds for time of:
1/2 of "Small"
Row 500 Meters
25 Burpees
25 Box Jumps (24, 20)
Run 400 Meters
TUESDAY 6-21-11
Back Squat 3-3-3-3-3
WEDNESDAY 6-22-11
"Fran"
21-15-9 for time:
Thruster (95, 65)
Pull-ups
THURSDAY 6-23-11
1/2 of CrossFit Games Regional Workout 4
For time:
50 Pull-ups
50 Kettlebell Swings (53, 35)
50 Double Unders (substitutions for newest clients only 3:1)
(count attempts and get better at this skill!)
50 Overhead Squats (95, 65)
FRIDAY 6-24-11
"Fight Gone Bad"
3 Rounds of:
1 minute Wall Balls (20, 14)
1 minute Sumo Deadlift High Pull (75, 55)
1 minute Box Jump (20")
1 minute Push Press (75, 55)
1 minute Row (for calories)
1 minute rest
Rotate through stations in this order and count total reps for each round plus calories for score.
SATURDAY 6-25-11
This class will be cancelled for this week only.
Note: on Monday and Friday when we row and do other things I suggest moving the rowers carefully outside.
Wednesday, June 15, 2011
More On-Ramp Graduates!
There are a few more graduates that were separate from the big group. All have finished now and are ready to join regular classes or have already joined in. Please make them welcome and keep them challenged by working hard with them.
 |
| Russell Pagano |
 |
| Nathan Fridley |
 |
| Mary Ann Bradshaw |
 | |||
| Drew Hillis |
Subscribe to:
Posts (Atom)