Archiv für den Monat: August 2009

A sunday treat

Today, the trainers had a little fun with the WOD from last Thursday:

  • 10 box jumps
  • 10 push presses
  • 10 sit-ups

As many rounds as possible in 12 min.

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The Pizza WOD by Markus; picture from our very first CrossFit Basel Social Event

The Pizza WOD by Markus; picture from our very first CrossFit Basel Social Event

FRIDAY, AUGUST 28

Strength day!

1 RM Squat

squat

A solid performance by Dino today: 115kg

This is a 15kg increase in 2 months, without doing any additional powerlifting training.

After the Squat:

25 Chest-to-bar Pullups

Josh sure gave it everything:

hand

It’s worth noting that he continued for another 10 reps after the picture above … nice!

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MONDAY, AUGUST 24

For time:

600m run
20 one-hand kettlebell swings
100m single kettlebell farmer’s walk
20 one-hand kettlebell swings
100m single kettlebell farmer’s walk
20 one-hand kettlebell swings
100m single kettlebell farmer’s walk
20 one-hand kettlebell swings
100m single kettlebell farmer’s walk
600m run

You are allowed ONE hand switch for each round of swings, and NO hand switching for each farmer’s walk. Basically, once you pick up that kettlebell, it doesn’t touch the ground until you’re done. You either make it, or you drop it. Penalty for dropping the kettlebell is 10 push-ups and 20 extra swings.

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hard-work1

FRIDAY, AUGUST 21

Strength day!

1 RM Deadlift

A very impressive performance by Mirko today: 190kg

This is a 20kg increase in 3 months, without doing any additional powerlifting training.

See the famous maxrep smile:

mirko_190kg

Josh did 137.5kg, which also is a new PR. We did not have a baseline, but it was a good lift for sure!

After the Deadlift:

500m row

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