Archiv für den Monat: Oktober 2012

DONNERSTAG, 1. NOVEMBER

WOD: „K.B:'“

10 Minuten AMRAP von:
 
10 KB Overhead Walking Lunge, rechts
10 KB Snatch, rechts
10 KB Overhead Walking Lunge, links
10 KB Snatch links
 
24/16kg KB. Wenn die KB den Boden berührt, mache 10 KB Jumping Squats.
 
Schreibe deine Runden in die Kommentare.
 

If you don’t know where you are going, you will wind up somewhere else.

If you don’t know where you are going, you will wind up somewhere else.

WOD: „K.B:“

10 minutes AMRAP of:
 
10 KB Overhead Walking Lunge, right
10 KB Snatch, right
10 KB Overhead Walking Lunge, left
10 KB Snatch left
 
24/16kg KB. Every time the kettlebell touches the ground go for 10 KB Jumping Squats.
 
Pots your rounds to comments.
 
If you don’t know where you are going, you will wind up somewhere else.

If you don’t know where you are going, you will wind up somewhere else.

MITTWOCH, 31. OKTOBER

WOD: „Mid Week'“

Auf Zeit:
 
500m Rudern
 
21-15-9:
KB Swings
Handstand Push-up
 
600m Sprint
 
Schreibt eure Zeit in die Kommentare.
 

Push!

Push!

WOD: „Mid Week'“

For time:
 
500m rowing
 
21-15-9:
KB Swings
Handstand Push-up
 
600m Sprint
 
Post your time to comments.
 
Push!

Push!

DIENSTAG, 30. OKTOBER

WOD: „Ballin'“

Auf Zeit:
 
6 Windmills pro Arm
10 Wall Balls
14 Med Ball Situps
18 KB Swings
 
20/14lbs Med Ball. 24/16kg KB.
 
Schreibt eure Zeit in die Kommentare.
 

Summer 2012

Summer 2012

WOD: „Ballin'“

For time:
 
6 Windmills each arm
10 Wall Balls
14 Med Ball Situps
18 KB Swings
 
20/14lbs Med Ball. 24/16kg KB.
 
Post your time to comments.
 
Summer 2012

Summer 2012

MONTAG, 29. OKTOBER

WOD: „The Box“

40-30-20-10 von:
 
Box Jumps
DB Snatches 25/15kg.
 
Jede Minute auf die Minute mache 7 Burpees.
 
Schreibt eure Zeit in die Kommentare.
 

Trainingscamp 20./21. Oktober.

Trainingscamp 20./21. Oktober.

WOD: „The Box“

40-30-20-10 of:
 
Box Jumps
DB Snatches 25/15kg.
 
Every minute, on the minute do 7 Burpees.
 
Post your time to comments.
 
Trainingscamp 20./21. Oktober.

Trainingscamp 20./21. Oktober.

FREITAG, 26. OKTOBER

WOD: „TGIF“

12 Minuten AMRAP von:
 
6 Ringdips
8 KB Squat Clean 32/24kg
20 DU’s unbroken
 
Schreibt eure Runden in die Kommentare.
 

Rather the pain of discipline, than the pain of regret.

Rather the pain of discipline, than the pain of regret.

WOD: „TGIF“

12 Minuten AMRAP of:
 
6 Ringdips
8 KB Squat Clean 32/24kg
20 DU’s unbroken
 
Post your rounds to comments.
 
Rather the pain of discipline, than the pain of regret.

Rather the pain of discipline, than the pain of regret.

Trainingscamp 20./21. Oktober

Trainingscamp 20./21. Oktober

Trainingscamp 20./21. Oktober


 

Am vergangenen Wochenende fand ein erstes CrossFit Trainingscamp von CrossFit Basel statt. 20 Teilnehmer/Innen aus der ganzen Schweiz und sogar aus Deutschland nutzten die Chance. Ziel des zweitägigen Camps ist es jeden einzelnen Athleten individuell weiter zu bringen. Bewegungsabläufe werden verbessert und das Wissen über Trainingsabläufe geschult – mit Schwerpunkten wie Gewichtheben, olympisches Gewichtheben, Strongman, Gymnastics und Programming. Am Ende sollen alle Teilnehmenden im Stande sein auch später ihr eigenes Training besser zu koordinieren und zu analysieren.

Das nächste Trainingscamp findet am 17./18. November statt. Jede und jeder kann teilnehmen – unabhängig vom Leistungsniveau. Standard CrossFit Übungen sollten beherrscht werden.

Ablauf:

Samstag:

0900 Introduction

0930 Olympic and Powerlifting

1200 Lunch break

1330 Programming Lecture

1430 Gymnastics Skill Work

1600 Break

1630 WOD

1715 Q&A – open End BBQ

—-

Sonntag:

0930 Olympic and Powerlifting

1200 Lunch break

1330 Theory Lecture Olympic Lifts

1415 Break

1430 Strongman Skill Work

1600 Final WOD
 

Olympic Lifting - the Snatch

Olympic Lifting - the Snatch


 
Progression of the kipping pull up

Progression of the kipping pull up


 
Tire flip

Tire flip


 
250 kg Prowler

250 kg Prowler


 

 

 

 
Hier gibts weitere Bilder und Videos.
 
 

DONNERSTAG, 25. OKTOBER

WOD: „Mr. Snatch“

Auf Zeit:
 
600m run
40 KB Snatches
80 DU’s
30 KB Snatches
70 DU’s
20 KB Snatches
60 DU’s
10 KB Snatches
50 DU’s
600m run
 
24/16kg Kettlebell
 
Schreibt eure Zeit in die Kommentare.
 

The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.

The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.

WOD: „Mr. Snatch“

For time:
 
600m run
40 KB Snatches
80 DU’s
30 KB Snatches
70 DU’s
20 KB Snatches
60 DU’s
10 KB Snatches
50 DU’s
600m run
 
24/16kg kettlebell
 
Post your time to comments.
 
The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.

The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.

MITTWOCH, 24. OKTOBER

WOD: „Cindy Finish“

12 Minuten von:
 
600m Sprint
40 DB Snatch 35/20kg
Amrap Cindy in der verbleibenden Zeit:
5 Pull-ups
10 Push-ups
15 Squats
 
Schreibt eure Runden in die Kommentare.
 

I am stronger than I was yesterday but not as strong as I will be tomorrow

I am stronger than I was yesterday but not as strong as I will be tomorrow


WOD: „Cindy Finish“

12 minutes of:
 
600m Sprint
40 DB Snatch 35/20kg
Amrap Cindy in the remaining time:
5 Pull-ups
10 Push-ups
15 Squats
 
Post your rounds to comments.
 
I am stronger than I was yesterday but not as strong as I will be tomorrow

I am stronger than I was yesterday but not as strong as I will be tomorrow


DIENSTAG, 23. OKTOBER

WOD: „K to the Bell“

12 Minuten AMRAP von:
 
15 KB Swings, rechts
10 KB Push Press, rechts
15 KB Swings, links
10 KB Push-Press, links
 
24/16kg. Jedes Mal, wenn die KB den Boden berührt, mache 10 KB Jumping Squats.
 
Schreibt eure Runden in die Kommentare.
 

No, it doesn’t ever get any easier. You wouldn’t want it to either.

No, it doesn’t ever get any easier. You wouldn’t want it to either.

WOD: „K to the Bell“

12 minutes amrap of:
 
15 KB Swings, right
10 KB Push Press, right
15 KB Swings, left
10 KB Push-Press, left
 
24/16kg. Everytime the kettlebell touches the ground go for 10 KB Jumping Squats.
 
Post your rounds to comments.
 
No, it doesn’t ever get any easier. You wouldn’t want it to either.

No, it doesn’t ever get any easier. You wouldn’t want it to either.

DONNERSTAG, 18. OKTOBER

WOD: „Russian Superman“

5 Runden auf Zeit von:
 
5 Push-ups on Med Ball
10 Russian Twist each side (with Med Ball)
20 Med Ball Sit-ups
30 Superman
 
Schreibt eure Zeit in die Kommentare.
 

More often than not, a hero’s most epic battle is the one you never see; it’s the battle that goes on within him or herself - Kevin Smith

More often than not, a hero’s most epic battle is the one you never see; it’s the battle that goes on within him or herself - Kevin Smith

WOD: „Russian Superman“

5 rounds for time of:
 
5 Push-ups on Med Ball
10 Russian Twists each side (with Med Ball)
20 Med Ball Sit-ups
30 Supermans
 
Post your time to comments.
 
More often than not, a hero’s most epic battle is the one you never see; it’s the battle that goes on within him or herself - Kevin Smith

More often than not, a hero’s most epic battle is the one you never see; it’s the battle that goes on within him or herself - Kevin Smith