Are you ready to start doing CrossFit? The On Ramp class is our beginner’s class and is specifically designed to prepare active, healthy individuals who are new to the CrossFit movements for our ongoing group CrossFit classes
The run will be completed with the barbell(+bumpers). The start position of each rep is BELOW the knee. Your chosen rep scheme may be done prior to the run, during the run or after your run. The barbell may NOT be set down anywhere BUT on the black mat in the gym, If the bar is set down ANYWHERE but the black mat in the gym an IMMEDIATE 10 burpee penalty will be enforced per infraction.
You will only have the following choice in weights and reps.
Males:
45# - 155 reps
65# - 108 reps
Females
33# - 152 reps
53# - 94 reps
post load, time and any penalties to comments.
HOOVER BALL INFO
To all those who are playing or joining us for the Hoover Ball National Championships and Hoover Fest tomorrow, Saturday August 7th in West Branch, we will meet at the registration table at 8am! All players MUST check in and fill out waivers and pick up packets at the registration center. It is at that time we will be given our competition schedule. If you did not sign up on the board, we still have a few slots for male and female teams, please come and join us. Coolers of Non-Alcoholic beverages as well as food are permitted, all adult beverages must be purchased at the festival site. Bring chairs, shade, sunscreen, a smile and a winning attitude as well as plenty of fuel for the mind and body!
Hoover Ball registration is at 8am on Saturday and our first matches begin at 9! Coolers of food and non alcoholic beverages are permitted, alcohol must be purchased on site. We have a few spots left on our mens and womens teams, all are welcome to play! If you would rather come and support us, you are of course more then welcome to do that too. Reminder, Hoover-Ball matches will only be played on Saturday and all games will be played with a 4lb ball.
Nutrition Nutrition Nutrition! The key to success in what we do is having your nutrition dialed in. There is no one set method for everyone, we consistently try to guide you in the proper direction that will work best for you based on your goals. If you were frustrated with your results, found yourself lacking energy, or fading fast after your first round yesterday during FGB have you considered what it is that you are fueling your body with? Why are stories posted from other gyms about Paleo Transformation, because it works! For those of you who watched the CrossFit Games webcast, how many times did Pat Sherwood speak about Zone and Paleo, why...because the results are proven. CrossFit is based on proven results! However, it only works if you are willing to make it work. You must make a commitment to changing your lifestyle. This is not a forced behavior, no one can make this choice but yourself. We will gladly provide you all the tools and support necessary, however you are in control of what goes in, just as you are in control of the performance you produce on a daily basis. Stop cheating yourself and your results because you are too lazy to make a change. For those of you who continue to come in daily, bust your buns and are waiting on that magic pill, it has arrived. It may be found in many forms, like this one here and I challenge you to take it. Stop coming up with excuses on why not TODAY!
For those of you that have not witnessed Kyles transformation over the last few months, his hard work and dedication is evident in the photos above. Kyles first day of CrossFit was April 8th, 2010 the photo on the left was taken Friday April 9th, 2010. Kyle you are a machine, congrats on all of your accomplishments to date, you are an inspiration to all of us and we are psyched to be on this journey with you!
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating three times. The stations are:
Wall-ball: 20/12 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Today is your chance to get a little taste of what will go down on Saturday September 25th at CrossFit IOWA when CrossFitters from all over the state of Iowa get together to raise awareness for the Wounded Warrior Project, Livestrong, Sportsgrants Foundation and The CrossFit Foundation. Register and join our team at at FGB5.org.
ON RAMP - Starts TONIGHT!
Our next On Ramp Course begins tonight August 2nd, are you registered? If you have been sitting at the computer, checking our blog and missing out on all the fun, now is the perfect time to join in on the fun! The On Ramp course is our beginner course which teaches you many of the movements used in CrossFit while bringing you up to speed in a fun and supportive environment. Sign up here and Sign up Now as space is limited!
Our next On Ramp Course begins Monday August 2nd, are you registered? If you have been sitting at the computer, checking our blog and missing out on all the fun, now is the perfect time to join in on the fun! The On Ramp course is our beginner course which teaches you many of the movements used in CrossFit while bringing you up to speed in a fun and supportive environment. Sign up here and Sign up Now as space is limited!
View the final event video by clicking here and on the lower left side select archived footage [18-Jul-2010 15:00-16:00]. Make sure you are running the latest version of flash, if you need a copy of it, download it at the link directly below the video screen.
Volunteers Needed!
Please join us and help volunteer for the Xterra at Sugar Bottom this weekend! Register to volunteer here
Our next On Ramp Course begins Monday August 2nd, are you registered? If you have been sitting at the computer, checking our blog and missing out on all the fun, now is the perfect time to join in on the fun! The On Ramp course is our beginner course which teaches you many of the movements used in CrossFit while bringing you up to speed in a fun and supportive environment. Sign up here and Sign up Now as space is limited!
Our next On Ramp Course begins Monday August 2nd, are you registered? If you have been sitting at the computer, checking our blog and missing out on all the fun, now is the perfect time to join in on the fun! The On Ramp course is our beginner course which teaches you many of the movements used in CrossFit while bringing you up to speed in a fun and supportive environment. Sign up here and Sign up Now as space is limited!
Our next On Ramp Course begins Monday August 2nd, are you registered? If you have been sitting at the computer, checking our blog and missing out on all the fun, now is the perfect time to join in on the fun! The On Ramp course is our beginner course which teaches you many of the movements used in CrossFit while bringing you up to speed in a fun and supportive environment. Sign up here and Sign up Now as space is limited!
Grass Fed PaleoKits and PaleoKrunch - NOW AVAILABLE at CrossFit EPIC!
"Paleokits are my flagship Original. A tasty medley of beef jerky, raw macadamias, almonds, pecans and dried fruits, my kits are perfect for people on the go. And man they are good—but not as good as the story of how they came to be.
Steve’s Original is the funding source for my true calling: Steve’s Club. I'm trying to change the lives of local inner-city kids with fitness training and peer mentoring. My not-for-profit club is for kids from Camden, NJ—touted as the most dangerous crime-infested city in the country. Many of these kids were drugging and ganging before they were hanging out with me. They just needed an alternative.
Four years ago, I started my first group of kids on a Crossfit exercise regimen and a paleo diet. Many needed to gain strength, some needed to lose weight but all needed real food they could pack for school. My wife Kristen and I got creative in the kitchen, and Paleokits were born!
Our kits found their way into gym, diaper, computer and carry-on bags of family and friends and the response was overwhelming. Our product was perfect for athletes striving to improve performance, those following Paleo, Zone™, low-carb and gluten-free diets, not to mention those who just love clean food and tasty beef jerky.
Our most recent Original? Paleokrunch. A delicious blend of coconut, pumpkin seeds, sunflower seeds, almonds and honey, Paleokrunch comes in a resalable bag of clusters or a bar. Eat it as cereal or a snack, sprinkle it on applesauce or toss it with fruit. It’s just another big fat win in helping you achieve your nutrition and fitness goals.
I have an awesome team of cavekids committed to helping me deliver these products to your doorstep. They are from the same streets that my Club kids are from. Know that when you purchase our products, you are giving these kids a clean way to make a great living. When you buy a kit or a krunch—you are saving a kid..." from Steve
HOOVER BALL Team sign up! Today is the final day to register to guarantee your spot on a team and get a t-shirt! $15/team member. Team sign up is on the back board at the gym! All are welcome to join and play!
ON RAMP Sign Up - Now Open!
Our next On Ramp Course begins Monday August 2nd, are you registered? If you have been sitting at the computer, checking our blog and missing out on all the fun, now is the perfect time to join in on the fun! The On Ramp course is our beginner course which teaches you many of the movements used in CrossFit while bringing you up to speed in a fun and supportive environment. Sign up here and Sign up Now as space is limited!
