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!

Thursday, August 25, 2011

Congratulations On Ramp Graduates

These people have graduated from On Ramp the end of July and I am slow about posting their accomplishments. Welcome them into our regular classes as I know you have done already. Good job all and keep up the good work. Judy and Ashley will come to regular classes after some health issues get resolved. Hopefully it will be soon.

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

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.

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.

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?

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.