Archiv für den Monat: März 2016

Montag, 21. März 2016

WOD

In teams of 2:

42 – 36 – 30 – 24 – 18

Box jumps (61/51)
Kettle bell snatch (24kg/16kg)

"If you want to lift yourself up, lift up someone else." —Booker T. Washington

„If you want to lift yourself up, lift up someone else.“ —Booker T. Washington

Sonntag, 20. März 2016

WOD

16 – 12 – 8 – 4 – 2 – 4 – 8 – 12 – 16

Kettle bell walking lunges
Pull ups

"I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do." —Leonardo da Vinci

„I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.“ —Leonardo da Vinci

Samstag, 19. März 2016

WOD

4 Rounds EMOM:
1) AMRAP: 7 Shoulder to overhead + 12 Box jumps
2) Inverted Burpees
3) Rope climb
4) Row kcal
5) Rest

"I would rather die of passion than of boredom. "—Vincent van Gogh

„I would rather die of passion than of boredom. „—Vincent van Gogh

Reebok CrossFit Games Open WOD 16.3

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Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

All details here.

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Headcoach Ramon Gysin sums up the numbers, what, why and how of Open WOD 16.3:

Again a new movement. Dave Castro was making this one really exciting. At the announcement show he demonstrated the movements himself. Only a small group inside the HQ knows the WOD beforehand. At the time of the announcement he was hosting a party at our friends Box in Milano, Reebok CrossFit Officine. After demonstrating the snatches he then walked over to the rig and pointed to the rings, but then performed Bar Muscle-Ups instead. A nice twist.

Many people struggled with the grip and their ability to perform a Bar Muscle-Up when already tired and gassed and the Leaderboard was shuffled around quite a bit.

What I really liked, that many people, not only at our box, but world wide, got their first bar muscle up. We also had some athletes getting their first bar muscle up and then many more. That’s what we preach beforehand, the Opens really push and motivate people and many perform beyond their imagination. Great stuff.

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Rankings so far in Region Europe:

RankingCFBS16.3

Snatch yes, but not heavy enough. The team climbed up 2 spots, at least…

Official analysis from the games site.

Current standings of CrossFit Basel and CrossFit Basel Downtowns internal Open competition:

WOD-Nit (Nicole) 67
Bully Buddies (Andi) 68
DT Outlaws (Lorenz) 85
Team Hoff 65
Bomb Squad (Döne) 90

InterneOpensRanking16.3

The spirit points go evenly to all teams.

Team bonding points will be awarded to Captain Döne and the Bomb Squad:

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KEEP UP THE GREAT WORK!

Men Overall in Region Europe:

1. Tom Schwander (742)

2. Ramon Gysin (835)

3. Joel Wächter (895)

4. Fabian Keller (2133)

5. Jona Harder (2195)

Sascha Albini Masters 40-44 (48)

Women Overall in Region Europe:

1. Alessia Wälchli (86)

2. Pascale Herrmann (361)

3. Jessica Preiss (385)

4. Katrin Lüthy (444)

5. Aline Seebacher (581)

Nicole Reichmuth Masters 45-49 (23)

Men WOD 16.3

1. Ramon Gysin (104)

2. Tom Schwander (103)

3. Sascha Albini (99)

4. Jona Harder (97)

5. Fabian Keller (95)

Women WOD 16.3

1. Alessia Wälchli (98)

2. Jessica Preiss (88)

3. Pascale Herrmann (79)

4. Nora Jäggi (76)

5. Katrin Lüthy (76)

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CrossFit Basel Downtown Custom Leaderboard MEN:

CFBSDTMEN16.3


CrossFit Basel Downtown Custom Leaderboard WOMEN:

CFBSDTWOMEN16.3


CrossFit Basel Custom Leaderboard MEN:

CFBSMEN16.3


CrossFit Basel Custom Leaderboard WOMEN:

CFBSWOMEN16.3

Pictures and videos from 16.1 and 16.2, thanks Gabriel Gee-Jay Jenny:

Media 16.1

Media 16.2

Mittwoch, 16. März 2016

WOD

3 Rounds of 4 Minutes AMRAP each:

1) 15/12 Calorie airbike + 15 kettle bell sumo deadlift high pull (24kg/16kg)

2) 12 V-Ups + 20 russian twists( 20kg/15kg)

3) 15 Wall ball + 10 Burpee

"The question isn’t who is going to let me; it’s who is going to stop me. "—Ayn Rand

„The question isn’t who is going to let me; it’s who is going to stop me. „—Ayn Rand

Olympisches Gewichtheben: 3. Ligarunde 2016 – Moutier

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GHCBB weiterhin auf Erfolgskurs!

Diesen Samstag, den 12.März fand die dritte Ligarunde Superieur in Moutier im olympischen Gewichtheben statt.

Das Team vom Gewichtheber Club beider Basel (GHCBB/CrossFit Basel) startete mit 13 Athleten und Athletinnen und erreichte 4 Podestplätze. Ausserdem erhöhte Vanessa Grosdanoff ihre 3 Schweizerrekorde!

Sowohl Jessica wie auch Ameena klassierten sich auf dem 2ten Platz bei den Damen A, bzw. Damen Junioren, während Joel mit einer soliden Leistung in der Herren B Liga gewann. Tom erreichte sein bestes Wettkampf Total und seine höchste Sinclairwertung und wurde Dritter in der stärksten Liga (Liga A).

70kg Reissen 3 – Grosdanoff Vanessa @ 87.2kg – 3. Ligarunde Damen A, Moutier 2016 from CrossFit Basel on Vimeo.

93kg Stossen 3 – Grosdanoff Vanessa @ 87.2kg – 3. Ligarunde Damen A, Moutier 2016 from CrossFit Basel on Vimeo.

142kg Stossen 3 – Schwander Tom @ 86.7kg – 3. Ligarunde Liga A, Moutier 2016 from CrossFit Basel on Vimeo.

Es wurden viele persönliche Rekorde gebrochen.

60kg Reissen 3 – Hochstrasser Seraina @ 74.5kg – 3. Ligarunde Damen A, Moutier 2016 from CrossFit Basel on Vimeo.

82kg Stossen 3 – Kellenberger Katia @ 77.7kg – 3. Ligarunde Damen A, Moutier 2016 from CrossFit Basel on Vimeo.

140kg Stossen 3 – Harder Jona @ 97.0kg – 3. Ligarunde Liga A, Moutier 2016 from CrossFit Basel on Vimeo.

Pech hatte leider Deborah die im Reissen keinen gültigen Versuch erzielen konnte.

Der GHCBB steht nun bereits bei 22 Podestplätzen. Es finden noch 2 weitere Ligarunden Inferieur (9.4. Lausanne, 21.5. Aarau) und eine Ligarunde Superieur (11.6. Rorschach) statt.

Eine Gesamtübersicht der Resultate hier.

Videos der besten Lifts aller HeberInnen des GHCBB von beiden Tagen findet ihr hier.

Die Resultate in der Übersicht:

1te Liga Herren:

Basil Bard, 81.6kg – Rang 4:

Reissen: 80kg
Stossen: 105kg
Total: 185kg
Sinclair: 225.7

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Liga B Herren:

Joel Wächter, 87.9kg – Rang 1:

Reissen: 108kg
Stossen: 130kg
Total: 238kg
Sinclair: 279.8

Oliver Franklin, 80.5kg – Rang 4:

Reissen: 95kg
Stossen: 118kg
Total: 213kg
Sinclair: 261.8

Manuel von Allmen, 78.9kg – Rang 6:

Reissen: 95kg
Stossen: 110kg
Total: 205kg
Sinclair: 254.7

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Damen National Liga A:

Jessica Preiss, 52.7kg – Rang 2:

Reissen: 56kg
Stossen: 70kg
Total: 126kg
Sinclair: 190.9

Vanessa Grosdanoff, 87.2kg – Rang 4:

Reissen: 70kg CH-Rekord Kat. +75kg
Stossen: 93kg CH-Rekord Kat. +75kg
Total: 163kg CH-Rekord Kat. +75kg
Sinclair: 181.8

Katrin Lüthy, 62.7kg – Rang 5:

Reissen: 60kg
Stossen: 75kg
Total: 135kg
Sinclair: 180.0

Katia Kellenberger, 77.7kg – Rang 6:

Reissen: 61kg
Stossen: 82kg
Total: 143kg
Sinclair: 168.1

Seraina Hochstrasser, 74.5kg – Rang 7:

Reissen: 60kg
Stossen: 77kg
Total: 137kg
Sinclair: 164.6

Deborah Jäggi, 64.6kg – Rang 10:

Reissen: -kg
Stossen: 72kg
Total: 72kg
Sinclair: 94.1

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Damen Juniorinnen

Ameena Maiga, 64.2kg – Rang 2:

Reissen: 36kg
Stossen: 52kg
Total: 88kg
Sinclair: 115.5

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Herren National Liga A:

Tom Schwander, 86.7kg – Rang 3:

Reissen: 122kg
Stossen 142kg
Total: 264
Sinclair: 312.4

Jona Harder, 97.0kg – Rang 5:

Reissen: 114kg
Stossen 140kg
Total: 254
Sinclair: 286.0

Wir gratulieren allen zu ihren Leistungen und freuen uns auf die weiteren Erfolge!

Dienstag, 15. März 2016

WOD

Team of 2:

1 Person on the Rower
1 Person doing the AMRAP

1. Cal Row
40 – 30 – 20 – 10

2. AMRAP (until person A has finished)

5 Toes to bar
10 Kettle bell overhead squat
20 Kettle bell hand to hand swing

"Build your own dreams, or someone else will hire you to build theirs." —Farrah Gray

„Build your own dreams, or someone else will hire you to build theirs.“ —Farrah Gray