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.

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.

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.

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

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.

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.