Archiv für den Monat: Januar 2013

DIENSTAG, 22. JANUAR

Partner WOD: „Balkanstyle (You-Go, I-Go und I-Gor)“

12 Minuten AMRAP von:
 
20 Powerclean 70/52.5
30 FSQ
40 TTB
 
Wechselt immer nach 5 Wiederholungen.
 
Schreibt eure Runden in Kommentare.

You can have excuses or results, not both.

You can have excuses or results, not both.

Partner WOD: „Balkanstyle (You-Go, I-Go und I-Gor)“

12 minutes AMRAP of:
 
20 Powerclean 70/52.5
30 FSQ
40 TTB
 
Always change after 5 repetitions.
 
Post your rounds to comments.
You can have excuses or results, not both.

You can have excuses or results, not both.

MONTAG, 21. JANUAR

WOD: “ Ballin‘ „

10-15-20 von:
 
CTB Pull-ups
Push-Press 60/35kg
 
danach
 
10-20-30
Wall Balls 20/12lbs
Kettlebell American Swings 32/24kg
 
danach
 
150m Sprint mit KB und Med Ball
 
Time Cap 25 Minuten.
 
Schreibt eure Zeit in Kommentare.

Does the workout make you nervous?…It should

Does the workout make you nervous?…It should

WOD: “ Ballin‘ „

10-15-20 of:
 
CTB Pull-ups
Push-Press 60/35kg
 
then
 
10-20-30
Wall Balls 20/12lbs
Kettlebell American Swings 32/24kg
 
then
 
150m Sprint with KB and Med Ball
 
Time Cap 25 minutes.
 
Post your time to comments.
Does the workout make you nervous?…It should

Does the workout make you nervous?…It should

ROB ORLANDO CROSSFIT STRONGMAN CHALLENGE & SEMINAR

Rob Orlando, CrossFit-Superstar and former Strongman will be in Basel in January 2013 to host a Challenge and a Seminar. This is the first time he is in Switzerland and a rare opportunity to learn from him.
 
CrossFit Strongman Seminar: 19. January 2013, register here.
 
Rob O Strongman Competition: 18. January 2013, register here.
 

Rob Orlando - CrossFit Games Competitor and former Strongman

Rob Orlando - CrossFit Games Competitor and former Strongman


 

 
Coach Ramon and Tom did drive to Nürnberg and Wiesbaden for the seminar and the competition. They both had a blast!
 
CrossFit Strongman Seminar: 19. January 2013, register here.
 

 
Tom, long arms help with Atlas stone lifting

Tom, long arms help with Atlas stone lifting


 
Rob O Strongman Competition: 18. January 2013, register here.
 
There are 4 Categories in the competition. Men’s rx’d, Men’s scaled. Women’s rx’d, Women’s scaled.
 
Here are some pics from the comp in Wiesbaden in 2012, where CF Basel coaches Ramon and Tom each won their category:
 
Ramon (winner men's rx'd), Rob and Tom (winner men's scaled) in Wiesbaden

Ramon (winner men's rx'd), Rob and Tom (winner men's scaled) in Wiesbaden


 
Ramon, Axle Deadlift 100kg for max reps in 2 min (47 reps)

Ramon, Axle Deadlift 100kg for max reps in 2 min (47 reps)


 
Sign-up now! The Rob O Strongman Competition includes typical Strongman movements in a short metcon. In Wiesbaden we had to do:
 
WOD1:
2min max lanes prowler push
2min max reps Axle DL
 
WOD2:
1 Burpee
1 Atlas stone to shoulder
2…
2…
3…
3…
4min amrap.
 
WOD3:
5 Log Shoulder to Overhead
8 Scissor Jumps
4 Log Shoulder to Overhead
8 Scissor Jumps
3…
Amrap 5min.
 
If you are interested in Strongman in general drop us a message on web@crossfitbasel.ch. We host trainings and competitions for all levels, beginner and advanced athletes, check out these reports (dates 2013 will be released until december):
 
Strongmantraining
1. Event Swiss Strongman Championship 2012
Swiss Strongman Championship 2012
Strongman meets CrossFit 2011
Swiss Strongman Federation

FREITAG, 18. JANUAR

WOD: „The B“

5 Runden auf Zeit von:
 
3 Burpees
6 Pullups
3 Burpees
6 KB Snatch (32/24)
3 Burpees
20 DU’s
 
(12 Minuten TimeCap)
 
Schreibt eure Zeit in Kommentare.

Happy TGIF everyone!

Happy TGIF everyone!

WOD: „The B“

5 rounds for time of:
 
3 Burpees
6 Pullups
3 Burpees
6 KB Snatch (32/24)
3 Burpees
20 DU’s
 
(12 Minuten TimeCap)
 
Post your time to comments.
Happy TGIF everyone!

Happy TGIF everyone!

DONNERSTAG, 17. JANUAR

WOD: „Filthy Fifty“

Auf Zeit:
 
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
 
(25 Minuten TimeCap)
 
Schreibt eure Zeit in Kommentare.

If you don't try you don't know.

If you don't try you don't know.

WOD: „Filthy Fifty „

For time:
 
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
 
(Timecap 25 minutes)
 
Post your time to comments.
If you don't try you don't know.

If you don't try you don't know.

MITTWOCH, 16. JANUAR

WOD: “ Keep goin‘ „

10 Minuten AMRAP von:
 
5 Hang Powerclean (70/50kg)
10 Squat Jumps
15 Sit-ups
 
Schreibt eure Runden in Kommentare.

CrossFit is like fine art – critiqued by many but understood by few.

CrossFit is like fine art – critiqued by many but understood by few.

WOD: “ Keep goin‘ „

10 minutes AMRAP of:
 
5 Hang Powerclean (70/50kg)
10 Squat Jumps
15 Sit-ups
 
Post your rounds to comments.
CrossFit is like fine art – critiqued by many but understood by few.

CrossFit is like fine art – critiqued by many but understood by few.

MONTAG, 14. JANUAR

Partner WOD: „BTK“

12 Minuten AMRAP von:
 
30 Burpees over Partner
30 Toes to Bar
30 KB Swings 32/24kg
 
Schreibt eure Runden in die Kommentare.

3, 2, 1 GO!

3, 2, 1 GO!

Partner WOD: „BTK“

12 Minuten AMRAP of:
 
30 Burpees over Partner
30 Toes to Bar
30 KB Swings 32/24kg
 
Post your rounds to comments.
3, 2, 1 GO!

3, 2, 1 GO!

SONNTAG, 13. JANUAR

WOD: „Waltraud“

In 2er Teams:
 
800m Med Ball run
100 Wall Ball shots
100 Med Ball Sit-ups
100 Push-ups
100 Squats
800m Med Ball Sprint
 
Alle Übungen mit Med Ball.
 
Schreibt eure Zeit in die Kommentare.

Focussed athletes @Are you tough enough?

Focussed athletes @Are you tough enough?

WOD: „Waltraud“

In teams of two:
 
800m Med Ball run
100 Wall Ball shots
100 Med Ball Sit-ups
100 Push-ups
100 Squats
800m Med Ball Sprint
 
You use your wall-ball in every exercice.
 
Post your time to comments.
Focussed athletes @Are you tough enough?

Focussed athletes @Are you tough enough?

SAMSTAG, 12. JANUAR

WOD: Plan A

10 Minuten AMRAP von:
 
5 FSQ (70/50kg)
7 Burpee Box Jump
50m Shuttle Sprint
 
Schreibe deine Runden in die Kommentare.

Just do it

Just do it

WOD: Plan A

10 minutes amrap:
 
5 FSQ (70/50kg)
7 Burpee Box Jump
50m Shuttle Sprint
 
Post your rounds to comments.
Just do it

Just