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
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)
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)
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)
I was not allowed to use a green band…..
I was not allowed to use a green band…..
I was not allowed to use a green band…..