Archiv für den Monat: März 2014

REEBOK CROSSFIT GAMES OPEN 14.3

Am letzten Freitag, um zwei Uhr morgens, wurde es veröffentlicht, das dritte Open WOD der diesjährigen Reebok CrossFit Games Open. Dieses Mal waren Boxjumps und Deadlifts angesagt.
 
WOD 14.3 CF Open:
 
MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Nach dem WOD brannten die Oberschenkel und die Rückenmuskeln. Nicht viel für den Oberkörper, dafür umso mehr für die Beine. Aus meiner Sicht war das ein WOD, welches uns liegen sollte. Am Ende reichte es (nur) für Platz 38 in Europa in diesem WOD. Nur 10 Wiederholungen mehr im Team hätten uns bereits 14 Plätze nach vorne gespült und wir wären im Overall-Ranking 5 Plätze weiter vorne. Verletzungspech (Nadine) und wohl hier und da eine Wiederholung liegengelassen. Ich hätte mir selber auch erhofft, noch ein Stück besser zu sein, um dem Team zu helfen. Ich erwähne das, um zu zeigen, dass es einfach tatsächlich um jede Wiederholung geht und wie knapp da alles zusammen ist. Sowohl international innerhalb der Region wie auch bei uns intern, im Team. Noch zwei WODs vor uns, es bleibt extrem spannend.
 
Hier die momentane Rangliste der Teams in Europa:
 
CFBS Teamranking 14.3
 
Wir sind gespannt was das nächste Wochenende bringt.
 
In der Einzelwertung sieht die Top 5 unserer Box so aus (Rang in der Region Europa):
 
Männer Overall:
 
252. Benaja Wälchli
309. Skylar Cook
328. Aaron Jung
462. Claudio Gallasch
486. Tom Schwander
 
Männer WOD 14.3
 
156. Ramon Gysin 146 Reps
506. Skylar Cook 139 Reps
679. Tom Schwander 137 Reps
811. Benaja Wälchli 136 Reps
866. Rooven Brucker 136 Reps
 
Frauen Overall:
 
113. Tanja Kiefer
156. Bao Luu
296. Alessia Wälchli
312. Nora Jäggi
421. Nadine Steinger
 
Frauen WOD 14.3
 
77. Tanja Kiefer 148 Reps
139. Nora Jäggi 143 Reps
326. Bao Luu 136 Reps
437. Lynn Radusch 133 Reps
449. Alessia Wälchli 133 Reps

 
Hier findet ihr das Leaderboard aller CFBS AthletInnen:

 
Hier das Leaderboard aller Schweizer AthletInnen:

DONNERSTAG, 20. MÄRZ

WOD: „Leiterlispiel“ 15min:
 
3-6-9-12-…
 
CTB Pull Ups
KB Snatch 24/16 pro Arm
Clapping Push Ups
 
Schreibt eure Zeit in die Kommentare.
 

Life is not measured by the number of breaths we take, but by the moments that take our breath away. –Maya Angelou

Life is not measured by the number of breaths we take, but by the moments that take our breath away. –Maya Angelou


WOD: „Leiterlispiel“ 15min:
 
3-6-9-12-…
 
CTB Pull Ups
KB Snatch 24/16 pro Arm
Clapping Push Ups
 
Schreibt eure Zeit in die Kommentare.
 
Life is not measured by the number of breaths we take, but by the moments that take our breath away. –Maya Angelou

Life is not measured by the number of breaths we take, but by the moments that take our breath away. –Maya Angelou


MITTWOCH, 19. MÄRZ

WOD
 
12min:
 
even:
8 KB Swings (40/32)
8 Burpees
 
odd:
8 TTB – 8 SDL HP (40/32)
 
Schreibt eure Zeit in die Kommentare.
 

Fall seven times and stand up eight. –Japanese Proverb

Fall seven times and stand up eight. –Japanese Proverb

WOD
 
12min:
 
even:
8 KB Swings (40/32)
8 Burpees
 
odd:
8 TTB – 8 SDL HP (40/32)
 
Schreibt eure Zeit in die Kommentare.
 
Fall seven times and stand up eight. –Japanese Proverb

Fall seven times and stand up eight. –Japanese Proverb

DIENSTAG, 18. MÄRZ

WOD
 
3 Runden:
 
2min: Max kcal Airdyne
2min: Max Burpee over Box
 
2-er-Team: 10s Zeit für Wechsel
 
Schreibt eure Zeit in die Kommentare.
 

When I was 5 years old, my mother always told me that happiness was the key to life.  When I went to school, they asked me what I wanted to be when I grew up.  I wrote down ‘happy’.  They told me I didn’t understand the assignment, and I told them they didn’t understand life. –John Lennon

When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told them they didn’t understand life. –John Lennon

WOD
 
3 Runden:
 
2min: Max kcal Airdyne
2min: Max Burpee over Box
 
2-er-Team: 10s Zeit für Wechsel
 
Schreibt eure Zeit in die Kommentare.
 
When I was 5 years old, my mother always told me that happiness was the key to life.  When I went to school, they asked me what I wanted to be when I grew up.  I wrote down ‘happy’.  They told me I didn’t understand the assignment, and I told them they didn’t understand life. –John Lennon

When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told them they didn’t understand life. –John Lennon

MONTAG, 17. MÄRZ

WOD
 
3 Rounds:
 
40 TTB
200 Dus
80 Plate Push ups 10/5kg
1000 m row
 
Schreibt eure Zeit in die Kommentare.
 

Believe you can and you’re halfway there. –Theodore Roosevelt

Believe you can and you’re halfway there. –Theodore Roosevelt


WOD
 
3 Rounds:
 
40 TTB
200 Dus
80 Plate Push ups 10/5kg
1000 m row
 
Schreibt eure Zeit in die Kommentare.
 
Believe you can and you’re halfway there. –Theodore Roosevelt

Believe you can and you’re halfway there. –Theodore Roosevelt


SONNTAG, 16. MÄRZ

WOD
 
For time:
 
40 Deadlift @ BW
80 strikte Pull-ups
120 Strikte Dips
 
2-er Team
 
Schreibt eure Zeit in die Kommentare.
 

People often say that motivation doesn’t last. Well, neither does bathing.  That’s why we recommend it daily. –Zig Ziglar

People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily. –Zig Ziglar

WOD
 
For time:
 
40 Deadlift @ BW
80 strikte Pull-ups
120 Strikte Dips
 
2-er Team
 
Schreibt eure Zeit in die Kommentare.
 
People often say that motivation doesn’t last. Well, neither does bathing.  That’s why we recommend it daily. –Zig Ziglar

People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily. –Zig Ziglar

SAMSTAG, 15. MÄRZ

WOD
 
Amrap 12min:
 
200m KB run
10 Turkish get ups
50 Dus
10 KB Push-Press
 
20/12kg KB
 
Schreibt eure Zeit in die Kommentare.
 

Whatever you can do, or dream you can, begin it.  Boldness has genius, power and magic in it. –Johann Wolfgang von Goethe

Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it. –Johann Wolfgang von Goethe

WOD
 
Amrap 12min:
 
200m KB run
10 Turkish get ups
50 Dus
10 KB Push-Press
 
20/12kg KB
 
Schreibt eure Zeit in die Kommentare.
 

Whatever you can do, or dream you can, begin it.  Boldness has genius, power and magic in it. –Johann Wolfgang von Goethe

Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it. –Johann Wolfgang von Goethe

DONNERSTAG, 13. MÄRZ

WOD
 
30min:
 
2′ AMRAP HSPU
2′ AMRAP Dus
2′ AMRAP HSPU
2′ AMRAP Dus
Rest 2min
2′ AMRAP Squats
2′ AMRAP Pull Ups
2′ AMRAP Lunges
2′ AMRAP Pull Ups
Rest 2min
2′ AMRAP HSPU
2′ AMRAP Dus
2′ AMRAP HSPU
2′ AMRAP Dus
 
Schreibt eure Zeit in die Kommentare.
 

You can never cross the ocean until you have the courage to lose sight of the shore. –Christopher Columbus

You can never cross the ocean until you have the courage to lose sight of the shore. –Christopher Columbus

WOD
 
30min:
 
2′ AMRAP HSPU
2′ AMRAP Dus
2′ AMRAP HSPU
2′ AMRAP Dus
Rest 2min
2′ AMRAP Squats
2′ AMRAP Pull Ups
2′ AMRAP Lunges
2′ AMRAP Pull Ups
Rest 2min
2′ AMRAP HSPU
2′ AMRAP Dus
2′ AMRAP HSPU
2′ AMRAP Dus
 
Schreibt eure Zeit in die Kommentare.
 
You can never cross the ocean until you have the courage to lose sight of the shore. –Christopher Columbus

You can never cross the ocean until you have the courage to lose sight of the shore. –Christopher Columbus

MITTWOCH, 12. MÄRZ

WOD
 
10min AMRAP:
 
12 Push-up
24 KB Snatch 24/16
200m KB Run
 
Schreibt eure Zeit in die Kommentare.
 

Winning isn’t everything, but wanting to win is. –Vince Lombardi

Winning isn’t everything, but wanting to win is. –Vince Lombardi

WOD
 
10min AMRAP:
 
12 Push-up
24 KB Snatch 24/16
200m KB Run
 
Schreibt eure Zeit in die Kommentare.
 
Winning isn’t everything, but wanting to win is. –Vince Lombardi

Winning isn’t everything, but wanting to win is. –Vince Lombardi