BENCHMARK-WOCHE

Diese Woche gilt es, deinen Trainingserfolg zu messen.
 
1. CFBS-Benchmark
 
Damen:
 
Drei Runden auf Zeit von:
 
10 Liegestützen
20 Rumpfbeugen
30 Kniebeugen
40 Kettlebell Swings
 
Herren:
 
Vier Runden auf Zeit:
 
10 Klimmzüge
20 Liegestützen
30 Rumpfbeugen
40 Kniebeugen
 
Vergleiche deine Zeit mit:
Mai 2010
3. Februar 2010
2. Februar 2010
1. Februar 2010
6. November 2009
7. September 2009
8. Juli 2009
8. Juni 2009
 
 
2. Baseline
 
500m Rudern
40 Kniebeugen
30 Rumpfbeugen
20 Liegestütze
10 Klimmzüge
 
 
3. Fran
 
21-15-9
Thrusters
Klimmzüge
 
Schreibe deine Zeit und das verwendete Gewicht in die Kommentare.
 

Joe Alexander from CrossFit Headquarters @ CFBS

This week you can measure your progress.
 
1. CFBS-Benchmark
 
Girls:
 
Three rounds for time:
 
10 push ups
20 sit ups
30 air squats
40 kettlebell swings
 
Men:
 
Four rounds for time of:
 
10 pull ups
20 push ups
30 sit ups
40 air squats
 
Compare your result with:
May 2010
February 3, 2010
February 2, 2010
February 1, 2010
November 6, 2009
September 7, 2009
July 8, 2009
June 8, 2009
 
 
2. Baseline
 
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
 
 
3. Fran
 
21-15-9
Thrusters
Pull ups
 
Post time and load to comments.
 

Joe Alexander from CrossFit Headquarters @ CFBS

6 Gedanken zu „BENCHMARK-WOCHE

  1. Claudia

    CFBS-Benchmark:

    Men’s version:
    as rx’d
    Tom 11:02
    T. 12:03
    Claudia 12:21
    Dino 13:20
    Nikola 14:03
    Aaron J. 16:30
    Mirko 21:12

    Scaled
    André B. 13:57 (1 purple band, pu-k, 3 rounds)
    Roman 14:10 (1 purple band)
    Yohann 14:12 (1 green band, 3 rounds)
    Remo 14:21 (1 purple band)
    Raphi 14:56 (1 purple band)
    Aaron W. 15:24 (1 purple band)
    David S. 15:34 (1 purple band)
    Patrik 16:33 (1 green band)
    Dave 17:22 (1 green band)
    Antonino 19:15 (1 blue band)
    Christian K. 23:08 (1 green band/1 purple/1 black band, pu-k from 2nd round)
    Markus I. 25:33 (1 green band/1 purple band, i-pu-k)
    Christoph 25:34 (1 green band)

    Women’s version:

    Scaled
    Rahel 7:24 (8kg kb, pu-k)
    Francesca 9:21 (12kg kb, pu-k)
    Stephanie R. 9:36 (pu-k, no kb swings)
    Sabine 9:39 (8kg kb, pu-k)
    Jen 9:46 (12kg kb, pu-k)
    Letizia 9:58 (12kg kb)
    Tanja K. 10:09 (12kg kb)
    Kate 10:12 (8kg kb, pu-k)
    Katie 10:37 (10kg kb, pu-k)
    Maya 10:40 (10kg kb, pu-k)
    Katrin 11:15 (12kg kb, pu-k)
    Manu 11:46 (10kg kb, pu-k)
    Rachel 13:19 (12kg kb, pu-k)
    Tanja T. 13:43 (12kg kb, pu-k)
    Sandra 14:40 (i-pu-k, 1 purple band for su, 8kg kb)

    Baseline:

    as rx’d
    Roman 5:05

    Scaled
    Yohann 5:03 (1 green band)
    Nicole 5:08 (1 green/1 purple band, pu-k)
    Katie 7:39 (1 green band, pu-k)
    Daniel 7:40 (1 green band, pu-k)

    Antworten
  2. Claudia

    CFBS-Benchmark:

    Men’s version:
    as rx’d
    Tom 11:02
    T. 12:03
    Claudia 12:21
    Dino 13:20
    Nikola 14:03
    Aaron J. 16:30
    Mirko 21:12

    Scaled
    André B. 13:57 (1 purple band, pu-k, 3 rounds)
    Roman 14:10 (1 purple band)
    Yohann 14:12 (1 green band, 3 rounds)
    Remo 14:21 (1 purple band)
    Raphi 14:56 (1 purple band)
    Aaron W. 15:24 (1 purple band)
    David S. 15:34 (1 purple band)
    Patrik 16:33 (1 green band)
    Dave 17:22 (1 green band)
    Antonino 19:15 (1 blue band)
    Christian K. 23:08 (1 green band/1 purple/1 black band, pu-k from 2nd round)
    Markus I. 25:33 (1 green band/1 purple band, i-pu-k)
    Christoph 25:34 (1 green band)

    Women’s version:

    Scaled
    Rahel 7:24 (8kg kb, pu-k)
    Francesca 9:21 (12kg kb, pu-k)
    Stephanie R. 9:36 (pu-k, no kb swings)
    Sabine 9:39 (8kg kb, pu-k)
    Jen 9:46 (12kg kb, pu-k)
    Letizia 9:58 (12kg kb)
    Tanja K. 10:09 (12kg kb)
    Kate 10:12 (8kg kb, pu-k)
    Katie 10:37 (10kg kb, pu-k)
    Maya 10:40 (10kg kb, pu-k)
    Katrin 11:15 (12kg kb, pu-k)
    Manu 11:46 (10kg kb, pu-k)
    Rachel 13:19 (12kg kb, pu-k)
    Tanja T. 13:43 (12kg kb, pu-k)
    Sandra 14:40 (i-pu-k, 1 purple band for su, 8kg kb)

    Baseline:

    as rx’d
    Roman 5:05

    Scaled
    Yohann 5:03 (1 green band)
    Nicole 5:08 (1 green/1 purple band, pu-k)
    Katie 7:39 (1 green band, pu-k)
    Daniel 7:40 (1 green band, pu-k)

    Antworten
  3. Claudia

    CFBS-Benchmark:

    Men’s version:
    as rx’d
    Tom 11:02
    T. 12:03
    Claudia 12:21
    Dino 13:20
    Nikola 14:03
    Aaron J. 16:30
    Mirko 21:12

    Scaled
    André B. 13:57 (1 purple band, pu-k, 3 rounds)
    Roman 14:10 (1 purple band)
    Yohann 14:12 (1 green band, 3 rounds)
    Remo 14:21 (1 purple band)
    Raphi 14:56 (1 purple band)
    Aaron W. 15:24 (1 purple band)
    David S. 15:34 (1 purple band)
    Patrik 16:33 (1 green band)
    Dave 17:22 (1 green band)
    Antonino 19:15 (1 blue band)
    Christian K. 23:08 (1 green band/1 purple/1 black band, pu-k from 2nd round)
    Markus I. 25:33 (1 green band/1 purple band, i-pu-k)
    Christoph 25:34 (1 green band)

    Women’s version:

    Scaled
    Rahel 7:24 (8kg kb, pu-k)
    Francesca 9:21 (12kg kb, pu-k)
    Stephanie R. 9:36 (pu-k, no kb swings)
    Sabine 9:39 (8kg kb, pu-k)
    Jen 9:46 (12kg kb, pu-k)
    Letizia 9:58 (12kg kb)
    Tanja K. 10:09 (12kg kb)
    Kate 10:12 (8kg kb, pu-k)
    Katie 10:37 (10kg kb, pu-k)
    Maya 10:40 (10kg kb, pu-k)
    Katrin 11:15 (12kg kb, pu-k)
    Manu 11:46 (10kg kb, pu-k)
    Rachel 13:19 (12kg kb, pu-k)
    Tanja T. 13:43 (12kg kb, pu-k)
    Sandra 14:40 (i-pu-k, 1 purple band for su, 8kg kb)

    Baseline:

    as rx’d
    Roman 5:05

    Scaled
    Yohann 5:03 (1 green band)
    Nicole 5:08 (1 green/1 purple band, pu-k)
    Katie 7:39 (1 green band, pu-k)
    Daniel 7:40 (1 green band, pu-k)

    Antworten

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