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

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.

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.

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!

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.

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

Some of these students came everyday and one did multiple workouts each time to finish faster. Watch for them to challenge you!