Dienstag, 19. Februar 2019

WOD

14min AMRAP YGIG
20/18 cal row
10 DB Hang Clean + Push press (22.5/15)
5 burpee over rower

„It’s not about how hard you can hit; it’s about how hard you can get hit and keep moving forward.“ —Rocky Balboa

Benchmark Woche 11. Februar – 17. Februar 2019 / Benchmark Week February 11 – February 17 2019

Es ist soweit – die nächste Benchmark Woche steht an!

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In fünf Übungen könnt Ihr Euren neuen 1 Rep Max ermitteln:

  • Frontsquat
  • Deadlift
  • dips
  • pull up
  • barbell shoulderpress

Skill:

  • 1RM power snatch

Nebst dem Kraftteil könnt Ihr Vollgas geben und Eure bisherige Bestzeit im Workout Baseline, Helen, Diane und Kelly schlagen! Zur Erinnerung und zur mentalen Vorbereitung findet Ihr die Workouts unten aufgelistet.

CrossFit Basel Baseline:

For time:
500m Row
40 Squats
30 Sit Ups
20 hand released Push Ups
10 Pull Ups

CrossFit Girls Workout Kelly (3 Runden):

Three rounds for time:
400m run
30 Box jumps
30 Wall ball

CrossFit Girls Workout Helen:

Three rounds for time:
400m run
21 Kettle bell swings (24/16)
12 Pull ups

CrossFit Girls Workout Diane:

For time:
21-15-9
Deadlift (100/70)
Handstand push ups

Wir freuen uns auf eine Woche voller neuer Bestleistungen!

Die Resultate zu euren bisherigen Kraftwerten findet ihr auf eurem ZenPlanner Account unter Workouts. Die neuen Resultate könnt ihr dort erfassen.

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The next Benchmark Week is ahead – time to show off your personal bests!

Top your Personal Records in five exercises:

  • frontsquat
  • deadlift
  • dips
  • pull ups
  • barbell shoulderpress

Skill:

  • 1RM power snatch

Besides the Strength Part you will go all out and bury your previous WOD score and set a new best time in Baseline, Diane, Kelly and Helen. As a reminder and for your mental preparation, you can find the WOD’s listed below:

CrossFit Basel Baseline:

For time:
500m Row
40 Squats
30 Sit Ups
20 hand released Push Ups
10 Pull Ups

CrossFit Girls Workout Kelly (3 Rounds):

Three rounds for time:
400m run
30 Box jumps
30 Wall ball

CrossFit Girls Workout Helen:

Three rounds for time:
400m run
21 Kettle bell swings
12 Pull ups

CrossFit Girls Workout Diane:

For time:
21-15-9
Deadlift (100/70)
Handstand push ups

We are looking forward to a week full of epic performances. You can find your previous results in the workout tab on your zenplanner account. If you want to track your new results you can do so there.

Sonntag, 10. Februar 2019

WOD

For time in To2
2k row

40-30-20
DB sn
sit ups

100 burpee over rower

40-30-20
DB PP
DB OH WL

2k row

„Whenever you see a successful person, you only see the public glories, never the private sacrifices to reach them.“ Vaibhav Shah

Results Swiss Powerlifting Championship 2019 (SDFPF) – Zuchwil

WE ARE PROUD TO BE STRONG!

Team CrossFit Basel was represented by five athletes at the Swiss Powerlifting Championship 2019 (SDFPF) in Zuchwil SO. They won 4 gold medals and one silver medal. Monika broke her own swiss record in the bench press. Congratulations!

Our lifting Team currently holds 103 swiss, 12 european and 10 world records!

Find detailed explanation about the sport of Powerlifting as well as past reports on the bottom of the post.


Results Team CrossFit Basel:

Monika Kohler-Wiesli, 1st place M4/-70kg:

Backsquat: 87.5kg
Bench Press: 54kg (Swiss Record)
Deadlift: 100kg
Total: 241.5kg

Leonardo Bucci, 1st Place SR/-100kg:

Backsquat: 225kg
Bench Press: 140kg
Deadlift: 260kg
Total: 625kg

Ramon Gysin, 1st Place SR/-110kg, 2nd Place overall:

Backsquat: 255kg
Bench Press: 155kg
Deadlift: 280kg
Total: 690kg

Tatjana Abramides, 1st Place SR/-63kg, 3rd Place overall:

Backsquat: 97.5kg
Bench Press: 65kg
Deadlift: 150kg
Total: 312.5kg

Yvonne Piëch, 2nd Place SR/-70kg:

Backsquat: 115kg
Bench Press: 60kg
Deadlift: 140kg
Total: 315kg

Headcoach Ramon Gysin:

„The event was very well organised and I am very happy with the performance of our team, they did a great job. Plenty of personal bests being achieved. Thanks to all volunteers and the judges and congrats to all fellow athletes!

The youngest athlete was 16, the oldest 65. Everybody can compete in Powerlifting. Strength Training is important for Health and the Sport of Powerlifting is all about showing control over the loads you move, the rules are very strict. Try it! Lifting weights is not dangerous, not doing anything IS dangerous.

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”—Socrates

We are made to move. Hence this is what I try to do every day. The other magic trick I use is the following: Don’t do stupid shit! If you think you will get hurt, don’t do it. If you don’t know HOW to do it, ask somebody who knows or, if you are smart enough to distinguish good advice from bad advice, watch videos on youtube or use google. If you are in pain, do something, don’t ignore it. Find out, what it is. Heal. Train around the pain, come back, get stronger and fitter. Keep going and never stop. Just don’t stop. Don’t even think about.

“Don’t cheat the world of your contribution. Give it what you’ve got.” —Steven Pressfield

Body, mind and soul, all needs to be in balance. To function, the body needs some sort of resistance training, otherwise muscles will become weak, you are more vulnerable. It’s like taking care of your car. So far as I know, I got one body and can’t renew my leasing every 4 years and get a new one. So I try to keep an eye on it. It carries my brain and my soul. A fit body gives me more options. And a fit body is necessary for a fit mind. So I strongly believe in being fit to be able to contribute more AND LONGER.  Happy lifting!“


Find the best lifts of Team CrossFit Basel on vimeo.


Are you interested in attending one of Ramon Gysin’s Powerlifting Seminars or Strongman Workshops? Here are your next chances:

February 23rd – PLAYGYM Zürich – Strong(wo)man Athletes Workshop

February 24th – CrossFit Albstadt – Strong(wo)man Athletes Workshop

Want to host a workshop: Get back to him via rg@crossfitbasel.ch.


What is Powerlifting?

Every athlete has three attempts in the following three exercises (Powerlifts). The total of the best lifts count towards the total.

Backsquat:

275.5kg Backsquat 2 – Ramon Gysin @99.3kg – Powerlifting WC (WDFPF) 2014 Chisinau Moldova from CrossFit Basel on Vimeo.

Bench Press:

170kg Bench Press 3 – Ramon Gysin @99.3kg – Powerlifting WC (WDFPF) 2014 Chisinau Moldova from CrossFit Basel on Vimeo.

Deadlift:

WR 207.5kg Deadlift 3 – Nora Jäggi @74.3kg – Powerlifting WC (WDFPF) 2014 Chisinau Moldova from CrossFit Basel on Vimeo.

You can also compete in Single Lift Competitions where you choose to compete in one, two, or all three lifts, but get ranked separately in each lift.

There are raw competitions where only a belt is allowed and there are equipped competitions (single ply => one layer of suits/equipment and multi ply => several layers of equipment) where athletes wear assistant suits, briefs and knee wraps to be able to lift much more weight.

Team CrossFit Basel is competing raw.

What is the WDFPF?

The World Drug Free Powerlifting Federation was established to give drug free lifters a home as in most strength sports there is no or little drug testing. In fact there is no other sports federation (including ALL olympic sports!) in the world today that knows such severe punishment like the WDFPF. If an athlete is tested positive he or she will be banned FOR LIFE and all past results will be erased.

The WDFPF is also an inclusive federation, all athletes, no matter what age, are competing at the same venue at the same competition together, ranked in their respective weight and age classes.



Reports from the past:

2018:

Swiss Powerlifting Championships

Swiss Single Lift Championships

European Championships

2017:

World Championships

European Championships

2016:

Swiss Single Lift Championships

Swiss Powerlifting Championships

2015:

Swiss Championships

World Single Lift Championships

World Championships

BZ Basel European Championship 2015

2014:

Swiss Championships

European Championships

World Single Lift Championships

World Championships

Interview mit Ramon Gysin über Krafttraining

2013:

Swiss Championships

2012:

Swiss Championships

European Single Lift Championships

World Championships

2011:

Swiss Championships

2010:

World Championships

2009:

Swiss Championships

Mittwoch, 6. Februar 2019

WOD

FIGTH GONE BAD!
3 rounds for max reps of:
1min WB
1min SDHP
1min box jumps
1min Push press
1min row for cal
1min REST

“The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.” ― Jordan Belfort