Archiv für den Monat: Mai 2014

BENCHMARK WOCHE, 19.-25. MÄRZ

WOD: „BENCHMARK WEEK“

Es ist wieder Benchmark-Woche: Eine super Möglichkeit vor der kommenden Swiss Team Challenge nochmals ans Limit zu gehen und ein paar neue persönliche Rekorde aufzustellen.
 
Wähle was Du machen möchtest:
 
CFBS Benchmark
Fran
Baseline

 
CFBS Benchmark
 
Girls
 
3 Runden von:
 
10 Liegestütz
20 Rumpfbeugen
30 Kniebeugen
40 Kettlebell swings
 
Men
 
4 Runden von:
 
10 Klimmzüge
20 Liegestütz
30 Rumpfbeugen
40 Kniebeugen
 
 
Fran
 
21-15-9
 
Thrusters
Klimmzüge
 
 
Baseline
 
500m Rudern
40 Kniebeugen
30 Rumpfbeugen
20 Liegestütz
10 Klimmzüge
 
 

The Team Challenge is coming...

The Team Challenge is coming…

WOD: „BENCHMARK WEEK“

Wähle was Du machen möchtest:
 
CFBS Benchmark
Fran
Baseline

 
CFBS Benchmark
 
Girls
 
3 Runden von:
 
10 Liegestütz
20 Rumpfbeugen
30 Kniebeugen
40 Kettlebell swings
 
Men
 
4 Runden von:
 
10 Klimmzüge
20 Liegestütz
30 Rumpfbeugen
40 Kniebeugen
 
 
Fran
 
21-15-9
 
Thrusters
Klimmzüge
 
 
Baseline
 
500m Rudern
40 Kniebeugen
30 Rumpfbeugen
20 Liegestütz
10 Klimmzüge
 
 
After the challenge  is before the challenge.

After the challenge is before the challenge.

SONNTAG, 18. MAI

WOD
 
In 12min:
 
30 Hangpowerclean
30 Frontsquat
amrap:
5 Thruster
10 Burpee over Bar
 
50/35kg
 
Schreibt eure Zeit in die Kommentare.
 

Lift big - Eat big!

Lift big – Eat big!

WOD
 
In 12min:
 
30 Hangpowerclean
30 Frontsquat
amrap:
5 Thruster
10 Burpee over Bar
 
50/35kg
 
Schreibt eure Zeit in die Kommentare.
 
Lift big - Eat big!

Lift big – Eat big!

SAMSTAG, 17. MAI

WOD
 
10-9-8…1 For time:
 
Squat Jump
Push-up
DB Sit-up 20/15
 
Schreibt eure Zeit in die Kommentare.
 

Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice. ~Wayne Dyer

Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice. ~Wayne Dyer

WOD
 
10-9-8…1 For time:
 
Squat Jump
Push-up
DB Sit-up 20/15
 
Schreibt eure Zeit in die Kommentare.
 
Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice. ~Wayne Dyer

Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice. ~Wayne Dyer

FREITAG, 16. MAI

WOD
 
„Helena“:
 
3 Rounds for time of:
 
300 meter Run
12 Toes to bar
21 KB Swings
 
Team-Prowlerstossen
 
Buy out:
70 Pull-ups/100 Dips 2er-Team
 
Schreibt eure Zeit in die Kommentare.
 

To accomplish great things, we must not only act, but also dream, not only plan, but also believe.~ Anatole France

To accomplish great things, we must not only act, but also dream, not only plan, but also believe.~ Anatole France

WOD
 
„Helena“:
 
3 Rounds for time of:
 
300 meter Run
12 Toes to bar
21 KB Swings
 
Team-Prowlerstossen
 
Buy out:
70 Pull-ups/100 Dips 2er-Team
 
Schreibt eure Zeit in die Kommentare.
 
To accomplish great things, we must not only act, but also dream, not only plan, but also believe.~ Anatole France

To accomplish great things, we must not only act, but also dream, not only plan, but also believe.~ Anatole France

DONNERSTAG, 15. MAI

WOD
 
3 Rounds:
 
2min amrap kcal Airdyne
2min amrap Burpee CTB Pull-up
 
Schreibt eure Zeit in die Kommentare.
 

In my experience, there is only one motivation, and that is desire. No reasons or principle contain it or stand against it. ~Jane Smiley

In my experience, there is only one motivation, and that is desire. No reasons or principle contain it or stand against it. ~Jane Smiley

WOD
 
3 Rounds:
 
2min amrap kcal Airdyne
2min amrap Burpee CTB Pull-up
 
Schreibt eure Zeit in die Kommentare.
 
In my experience, there is only one motivation, and that is desire. No reasons or principle contain it or stand against it. ~Jane Smiley

In my experience, there is only one motivation, and that is desire. No reasons or principle contain it or stand against it. ~Jane Smiley

MITTWOCH, 14. MAI

WOD
 
Amrap 12min:
 
400m run
15 Burpees
75 Du’s
 
Schreibt eure Zeit in die Kommentare.
 

People rarely succeed unless they have fun in what they are doing. ~Dale Carnegie

People rarely succeed unless they have fun in what they are doing. ~Dale Carnegie

WOD
 
Amrap 12min:
 
400m run
15 Burpees
75 Du’s
 
Schreibt eure Zeit in die Kommentare.
 
People rarely succeed unless they have fun in what they are doing. ~Dale Carnegie

People rarely succeed unless they have fun in what they are doing. ~Dale Carnegie

DIENSTAG, 13. MAI

WOD
 
4 Rounds for time:
 
15 Wall Balls 20/14
15 RKB Swings 32/24
250 m Sprint
 
Schreibt eure Zeit in die Kommentare.
 

You must expect great things of yourself before you can do them. ~Michael Jordan

You must expect great things of yourself before you can do them. ~Michael Jordan

WOD
 
4 Rounds for time:
 
15 Wall Balls 20/14
15 RKB Swings 32/24
250 m Sprint
 
Schreibt eure Zeit in die Kommentare.
 
You must expect great things of yourself before you can do them. ~Michael Jordan

You must expect great things of yourself before you can do them. ~Michael Jordan

Results European Powerlifting Championships 2014 (WDFPF) Belfast

Swiss Powerlifting Team @ European Championships Belfast 2014

Swiss Powerlifting Team @ European Championships Belfast 2014


 
CrossFit Basel Headcoach Ramon Gysin competed in the European Powerlifting Championships 2014 (WDFPF) in Belfast last Saturday May 10th.
 
He came in second after the very strong italian stallion Corrado Siragusa in the -100kg weight class. This was Ramons 10th! Podium spot at an international Powerlifting Championship.
 
For the second time Ramon squatted a World Record in the Backsquat: 274kg

 
What is Powerlifting?
 
Powerlifting was established to find the strongest men and women. Athletes compete in the 3 movements Backsquat, Bench Press and Deadlift. Every athlete has 3 attempts in each movement, the best attempt of each movement counts towards a total, the athlete moving the most weight wins.
 
There are raw competitions where only a belt is allowed and there are equipped competitions (single ply => one layer of suits/equipment and multi ply => several layers of equipment) where athletes wear assistant suits, briefs and knee wraps to be able to lift much more weight.
 
Ramon is competing raw.
 
What is the WDFPF?
 
The World Drug Free Powerlifting Federation was founded to give drug free lifters a home as in most strength sports there is no or little drug testing. In fact there is no other sports federation (including ALL olympic sports!) in the world today that knows such severe punishment like the WDFPF. If an athlete is tested positive he will be banned FOR LIFE and all past results will be erased.
 
Here are Ramon’s best lifts from the competition:
 
Backsquat:
 
1. 262.5kg
2. 274kg World Record
3. –
 

 
Bench Press:
 
1. 145kg
2. 150kg
3. 152.5kg
 

 
Deadlift:
 
1. 260kg
2. 280kg
3. X290kg
 

 
Ramon totaled 705kg. Corrado Siragusa won with a total of 722.5kg, he also won the best lifter trophy for being the strongest male athlete according to body weight and age adjusted points!
 
Congratulations to the rest of the athletes of the swiss team who all won their respectively category!
 
A special mention for Ramon’s Personal Training client Anna Wyss. She won the female category -55.5kg Bodyweight with a total of 272.5kg (100 – 62.5 – 110). Since working with Ramon she improved her total about 22.5kg (compared to personal bests previously made in training) and there is lots of potential for the future!

MONTAG, 12. MAI

WOD
 
Amrap 20min:
 
60 Airsquat
50 Sit-up
40 DB Squat
30 DB Push-ups
20 DB Walking Lunge
10 Muscle-up
 
20/15kg DB
 
Schreibt eure Zeit in die Kommentare.
 

The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them. ~Denis Watiley

The reason most people never reach their goals is that they don’t define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them. ~Denis Watiley

WOD
 
Amrap 20min:
 
60 Airsquat
50 Sit-up
40 DB Squat
30 DB Push-ups
20 DB Walking Lunge
10 Muscle-up
 
20/15kg DB
 
Schreibt eure Zeit in die Kommentare.
 
The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them. ~Denis Watiley

The reason most people never reach their goals is that they don’t define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them. ~Denis Watiley

SONNTAG, 11. MAI

WOD
 
„Diane“:
 
21-15-9
Deadlift 100/70
HSPU
 
Schreibt eure Zeit in die Kommentare.
 

If you want to make a permanent change, stop focusing on the size of your problems and start focusing on the size of you! ~T. Harv Eker

If you want to make a permanent change, stop focusing on the size of your problems and start focusing on the size of you! ~T. Harv Eker

WOD
 
„Diane“:
 
21-15-9
Deadlift 100/70
HSPU
 
Schreibt eure Zeit in die Kommentare.
 
If you want to make a permanent change, stop focusing on the size of your problems and start focusing on the size of you! ~T. Harv Eker

If you want to make a permanent change, stop focusing on the size of your problems and start focusing on the size of you! ~T. Harv Eker