Archiv für den Monat: März 2015

Dienstag, 31. März 2015


25 Minutes AMRAP in teams of 2:

600m Kettle bell run (24kg/16kg)
50 Cal Airdyne
40 Kettle bell swings
30 Turkish get up
20 Kettle bell thruster

2. Ligarunde Olympisches Gewichtheben Grenchen März 2015

2. Ligarunde Olympisches Gewichtheben Grenchen März 2015

Results 2nd League Championship Grenchen

On Saturday, March 28th, the 2nd League Championship in Olympic Lifting took place in Grenchen. All athletes of our ‚Gewichtheberclub beider Basel‘ who took part achieved podium places:

3rd League: 1st place for David Burgunder (81kg) Snatch 74kg / Clean & Jerk 96kg Total of 170kg and 208.2 Sinclair Points.

3rd place for Simon Hauri (107.9kg) Snatch 81kg / Clean&Jerk 105kg Total of 186kg and 201.3 Sinclair Points.

2nd League: 1st place for Basil Bard (82.4kg) Snatch 80kg / Clean&Jerk 100kg Total of 180kg and 218.5 Sinclair Points


Half of the League Championships are done – GHCBB sits on first place in team ranking in six of seven main Leagues (3rd League, 2nd League, Juniors, Women Elite, League B, League A) plus with a single athlete.

League A, the club ranks second place in team ranking plus 3rd place with a single athlete.

Furthermore, we achieved first place in Cup ranking and also in the total team ranking in all Leagues. Up to this date, the season of GHCBB registers 18 Swiss records and 22 podium places.

That means, on aggregate, GHCBB is the most successful Weighlifting Club in Switzerland currently!!

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Our female athletes who are part of the Swiss National Squad spent the weekend in Budapest to compete at the Soroksar Cup in Budapest. They too, absolved a fantastic performance!!

1st plcae Nora Jäggi, Junior: Snatch 78kg / Clean&Jerk 91kg

1st place Alessia Joy Wälchli, Women Elite: Snatch 63kg / Clean&Jerk 78kg

1st place Romina Wicki, Women Elite: Snatch 63kg / Clean&Jerk 81kg

2nd place Jessica Preiss, Women Elite: Snatch 52kg / Clean&Jerk 65kg


Congratulations to everyone for these great accomplishments!




Sonntag, 29. März 2015


3 Minutes AMRAP:
10 American swings (24kg/16kg)
20 Plate russian twist (15kg/10kg)

1 Minute Rest

3 Minutes AMRAP:
10 Burpee to plate
20 Kettle bell walking lunges

1 Minute Rest

3 Minutes AMRAP:
10 Plate halos
20 Sumo deadlift high pull

Open Workout 15.2

Open Workout 15.2

Swiss Powerlifting Championship (SDFPF) Lausanne

Past Weekend was Competition time again!!

17 athletes travelled to Lausanne to compete in Powerlifting! The Swiss Drug Free Powerlifting Federation (part of WDFPF) hosted their annual Swiss Championships. After a long day, all were tired but happy – we hit a bunch of PR’s and placed great results!!

What is Powerlifting? Every athlete has three attempts in the following three exercises (Powerlifts). There is a ranking for the total of all three (Powerlifting, the best lifts count towards the total) and there is a ranking for the single lifts.

Our coach Nora Jäggi ranked as best athlete over all weight classes in total according to body weight adjusted points just like in the Single Lifts Bench Press and Deadlift. Bao Luu took best lifter in the Backsquat.

Headcoach Ramon Gysin also came in as best athlete in all weight classes in total plus in Single Lift Back Squat.


All in all, the team of CrossFit Basel won 12 gold medals in Powerlifting plus 29 gold medals in the Single Lifts!

Furthermore, we broke 35 Swiss records. Therewith, CrossFit Basel is by far the best team in Switzerland!

Overall, this competition registers a record of participants with 63 competing athletes. Check out the article in the Basellandschaftliche Zeitung about our great performance!

Here’s Nora with an amazing lift of 190kg Deadlift.

Athletes Bao-Uyen Luu and Katrin Luethy managed to top their Personal Records in Back Squat and Bench Press!

Coach Lukas Büel benched more than 1.5x of his own bodyweight with 100kg!

And last but not least Headcoach Ramon Gysin showed everyone off in his supreme discipline, Back Squat with 260kg.

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You can find the videos of the best lifts here!

Detailed results of all the lists can be found here:





Congratulations to everyone for this epic performance and great achievements!!

Reebok CrossFit Games Open Workout 15.4

Second last WOD. Almost done!! It seems like more and more athletes go all out at their last chance on Monday night. Hot, vibrating and filled with primal screams, 15.4 went off and away.


Workout 15.4

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.

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Rankings so far in Region Europe:

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Men Overall:

122. Benaja Wälchli

641. Fabian Tresch

700. Tom Schwander

1314. Jona Harder

1351. Joel Wächter

Men WOD 15.4:

267. Benaja Wälchli 104 Reps

462. Tom Schwander 96 Reps

482. Joel Wächter 96 Reps

866. Lukas Büel 84 Reps

1211. Fabian Tresch 77 Reps

Women Overall:

83. Alessia Wälchli

166. Nadine Steinger

230. Katrin Luethy

311. Jessica Preiss

380. Nora Jäggi

Women WOD 15.4:

66. Alessia Wälchli 115 Reps

94. Romina Wicki 94 Reps

216. Jessica Preiss 88 Reps

440. Katrin Luethy 71 Reps

461. Nadine Steinger 70 Reps

Here you can find the leaderboard of all Swiss athletes:

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Here you can find the leaderboard of all CFBS athletes:

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Words by Ramon Gysin about 15.4:

First time handstand push-ups in the Opens. Though I personally don’t like the handstand push-ups to be a dominant movement in a WOD because the result is pretty much determined by leverage (short arms better chances), I really like the way they did set the standards for this one. I know a lot of people dislike it, but in my opinion this was a very smart and fair way to set it up.

What I didn’t like: Many people had bad necks after this one (including me, still sitting on the chair with my head bend to the side). But again, like my friend Jami said: ‚ taken an adult decision‘.

WOD 15.4: Rank 37. This brought us up two spots, now sitting in 33. Special mention of Alessia’s result: She did 115 reps in this WOD, this was rank 66 in Europe. With this performance she is now sitting in spot 83 in Europe.

We are looking forward to the last WOD, trying to climb up the ranks and then wait what happens to the leaderboard once the individuals are out.

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Last WOD to come, let’s give it our all!!!