Well…sorta. CrossFit Rampant Fitness has been more or less dead for quite awhile, but we’re coming back better than ever. I’m happy to announce that we are getting ready to open up our own box! No details yet for an exact location, but we are currently in negotiations on a great spot. So until that part is finalized (which will be very soon) you’ll just have to hold your breath.
Keep checking back here for updates…
Lub dub…….
“What the…?”
Lub dub…….
[Gasping] “Ohmigosh.”
Lub dub…….Lub dub…….
“Quick! Get the doctor! I think he’s waking up!”
A new month, a new picture on the calendar, another chance to not suck. That’s what CrossFit is all about, isn’t it? To help you suck less. I went to another Level 1 Certification this past weekend in Virginia Beach, and saw lots of things I missed the first time around. Many thanks to all the great trainers there (Thomi, Chuck, Pat, Drew, Jolie, Maggie, and Joe). So now with my legs, back, and traps all killing me, I’m back and ready to dish out what I took all weekend long.
Today’s WOD:
3 Rounds for time of:
15 Squat Cleans (135/75)
21 Double-unders*
*Note: If you don’t have double-unders yet, you should feel free to substitute a much easier movement, as long as you know that the longer you avoid them, the longer you’re going to suck at them. If you don’t have a jump rope, substitute Tuck Jumps – if you do have a jump rope, do the double-unders.
“CrossFit is like sex. You can do it alone but it’s usually more fun with someone else.”
Today’s WOD:
40-30-20-10 reps for time of:
Burpees
Single arm DB Thrusters (20/10)
Pull-ups
Yes indeed – strange and wonderful things are in store for all of us here at CrossFit Rampant Fitness (by which, of course, I mean me). News will be published as events unfold. Stay tuned…
Today’s WOD:
“Fran Gone Bad”
3 rounds of:
1 minute Thrusters (95/65)
1 minute Pull-ups
1 minute Slurpees (a burpee with an extra push-up at the bottom)
No rest between exercises
Rest 1 minute between rounds
“…we have not spent the last 65 million or so years finely honing our physiology to watch Oprah.”
-Mark Rippetoe
Today’s WOD:
3 rounds for time of:
50 Squats
40 Situps
30 Pushups
20 Pullups
10 Burpees
“Your muscles are what enable you to perform all of you basic movements, such as bowling, sniping, pandering, carping, and contacting your attorney. Basically, there are two kinds of muscle tissue: the kind that people in advertisements for fitness centers have, which forms units that look like sleek and powerful pythons writhing just beneath the surface of the skin, and the kind you have which looks more like deceased baby rabbits.”
-Dave Barry, “Stay Fit and Healthy Until You’re Dead”
Today’s WOD:
3-3-3-3-3 reps of:
Push Press
Taking a page out of one of the few decent Keanu Reeves performances, I’m going to modify a quote from “Bill & Ted’s Excellent Adventure” to vaguely describe some things in the works here.
“Strange things are afoot at CrossFit Rampant Fitness.”
Today’s WOD:
25 Wallball Shots
5 Burpees
20 Wallball Shots
10 Burpees
15 Wallball Shots
15 Burpees
10 Wallball Shots
20 Burpees
5 Wallball Shots
25 Burpees
“A person who won’t read has no advantage over one who can’t read.”
-Mark Twain
I agree with Mr. Twain wholeheartedly, and believe that in the spirit of this website it can be appropriately adapted to CrossFit:
“A person who doesn’t use their body to its full potential has no advantage over one who can’t.”
Today’s WOD:
For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups
Does anyone remember the old Kevin Costner movie “American Flyers”? Well whether you do or not, I’m going to talk about it anyway. There was a Latin phrase on the wall in one of the gym scenes that read “Res firma mitescere nescit.” In the movie they say it roughly translates to “once you’ve got it up, keep it up” though according to my research (Wikipedia) it means “A firm resolve does not know how to weaken”. This is yet another great way to approach any of the CrossFit workouts – if you’re going to do it, do it with everything you’ve got.
Today WOD:
3-3-3-3-3 reps of:
Push Press
