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

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!

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!

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.

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.

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!

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.