Archiv für den Monat: November 2016

Benchmark Woche 28. November – 4. Dezember 2016 / Benchmark Week November 28 – December 4 2016

Es ist wieder soweit – die nächste Benchmark Woche steht an!

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In vier Übungen könnt Ihr Euren neuen 1 Rep Max ermitteln:

  • Backsquat
  • Benchpress
  • Chin up
  • Handstand push ups/Push ups

Nebst dem Kraftteil könnt Ihr Vollgas geben und Eure bisherigen Bestzeiten in den Workouts Baseline, Benchmark und Fran schlagen! Zur Erinnerung und zur mentalen Vorbereitung findet Ihr die Workouts unten aufgelistet.

CrossFit Basel Baseline:

For time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

CrossFit Basel Benchmark:

Men:

Four rounds for time:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats

Women:

Three rounds for time:
10 Push Ups
20 Sit Ups
30 Squats
40 KB Swings @16kg

Fran:

21-15-9
Thrusters @95lbs
Pull Ups

Wir freuen uns auf eine Woche voller neuer Bestleistungen! Eure bisherigen Resultate zu den Workouts findet Ihr hier.

Die Resultate zu euren Kraftwerten findet ihr hier

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The next Benchmark Week is ahead – time to show off your personal bests!

Top your Personal Records in four three exercises:

  • Backsquat
  • Benchpress
  • Chin up
  • Handstand push ups/Push ups

Besides the Strength Part you will go all out and bury your previous WOD scores and set a new best time in Baseline, Benchmark and Fran! As a reminder and for your mental preparation, you can find the WOD’s listed below:

CrossFit Basel Baseline:

For time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

CrossFit Basel Benchmark:

Men:

Four rounds for time:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats

Women:

Three rounds for time:
10 Push Ups
20 Sit Ups
30 Squats
40 KB Swings @16kg

Fran:

21-15-9
Thrusters @95lbs
Pull Ups

We are looking forward to a week full of epic performances. Find your results here!

Sonntag, 27. November 2016

WOD

15 Minutes AMRAP:

10 Kettle bell sumo deadlift high pull (32kg/24kg)
10 V-ups
50 Double unders

'Always dream and shoot higher than you know you can do. Do not bother just to be better than your contemporaries or predecessors. Try to be better than yourself.' - William Faulkner

‚Always dream and shoot higher than you know you can do. Do not bother just to be better than your contemporaries or predecessors. Try to be better than yourself.‘ – William Faulkner

Samstag, 26. November 2016

WOD

4 Rounds of:

200m Plate run
20 Plate russiantwist unbroken
20 Plate ground to overhead unbroken

Every plate drop or rest: 5 Burpee to plate

Walk with the dreamers, the believers, the courageous, the cheerful, the planners, the doers, the successful people with their heads in the clouds and their feet on the ground. Let their spirit ignite a fire within you to leave this world better than when you found it.' - Wilferd A. Peterson

Walk with the dreamers, the believers, the courageous, the cheerful, the planners, the doers, the successful people with their heads in the clouds and their feet on the ground. Let their spirit ignite a fire within you to leave this world better than when you found it.‘ – Wilferd A. Peterson

Freitag, 25. November 2016

WOD

3 Rounds of:

2 Minutes of max kcal airdyne
2 Minutes of max burpee over box (61/51)

 "Success does not consist in never making mistakes but in never making the same one a second time." - George Bernard Shaw

„Success does not consist in never making mistakes but in never making the same one a second time.“ – George Bernard Shaw

Donnerstag, 24. November 2016

WOD

For time in teams of 2:

200m Run
20 Toes to bar
20 Boxjumps (76/61)
20 Thruster (50/35)

400m Run
40 Toes to bar
40 Boxjumps
40 Thruster

600m Run
60 Toes to bar
60 Boxjumps
60 Thruster

“If there is no struggle, there is no progress.” ~Frederick Douglass

“If there is no struggle, there is no progress.” ~Frederick Douglass

Mannschaftsfinale GHCBB vs. Tramelan 2016

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Historischer Erfolg!

Letzten Samstag, 19. November 2016 fand bei uns im CrossFit Basel das
Mannschaftsfinale im Olympischen Gewichtheben statt.

Die erfolgreichsten zwei Clubs der Saison 2016 der Gewichtheber Club beider Basel (GHCBB) und der Gewichtheberverein
Tramelan sandten je seine sieben besten Gewichtheber um an diesem
Turnier gegeneinander anzutreten.

Tramelan beanspruchte den Titel die letzten sieben Jahre und gewann letztes Jahr knapp gegen den GHCBB der zum ersten Mal im Finale war.
Dieses Jahr jedoch dominierte der GHCBB und gewann mit den Hebern Benjamin Hohermuth, Ramon Gysin, Manuel von Allmen, Joao Rebellon, Basil Bard, Jona Harder und Club Präsident Tom Schwander mit über 200 Sinclair Punkten Vorsprung (GHCBB 1681.3/Tramelan 1406.5).

Der Mannschaftsfinal im Olympischen Gewichtheben in der Schweiz findet seit 1929 statt und dieses Jahr geht der Titel zum ersten Mal an einen Club in Basel. Der GHCBB wurde erst im 2013 gegründet.

Wir gratulieren zu diesem grossen Erfolg!

Historic success!

Last Saturday the 19th of November 2016 the Team Finals in Olympic Weightlifting took place at CrossFit Basel.

The most successful clubs of 2016 the weightlifting club of both Basel (GHCBB) and the weightlifting club Tramelan sent seven of their best weightlifters to lift for the title.

Tramelan victorious the last seven years and winner by a close margin last year against Basel who qualified the first time for the finals had no chance this year. The GHCBB dominated and won with the lifts of Benjamin Hohermuth, Ramon Gysin, Manuel von Allmen, Joao Rebellon, Basil Bard, Jona Harder and club president Tom Schwander with over 200 Sinclair points ahead of Tramelan (GHCBB 1681.3/1406.5).

The Team Finals are held since 1929 in Switzerland and this year the title goes the first time to Basel. The GHCBB was founded in 2013.

We congratulate to this big success!

Resultate/Results:

Basil Bard, 86.2kg 
Reissen/snatch: 85kg
Stossen/clean + jerk: 106kg
Total: 191kg
Sinclair: 226.7

Manuel von Allmen, 79.5kg 
Reissen/snatch: 90kg
Stossen/clean + jerk: 110kg
Total: 200kg
Sinclair: 247.4

Benjamin Hohermuth, 70.2kg 
Reissen/snatch: 85kg
Stossen/clean + jerk: 107kg
Total: 192kg
Sinclair: 255.5

Jona Harder, 94.7kg 
Reissen/snatch: 105kg
Stossen/clean + jerk: 136kg
Total: 241kg
Sinclair: 274.1

Joao Rebellon, 108.3kg 
Reissen/snatch: 115kg
Stossen/clean + jerk: 150kg
Total: 265kg
Sinclair: 286.6

Ramon Gysin, 101.3kg 
Reissen/snatch: 126kg
Stossen/clean + jerk: 152kg
Total: 278kg
Sinclair Punkte: 307.8

Tom Schwander, 86.1kg 
Reissen/snatch: 121kg
Stossen/clean + jerk: 140kg
Total: 261kg
Sinclair: 309.9

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Videos

Sonntag, 20. November 2016

WOD

For time:

400m Run
40 Hang power clean (40kg/30kg)
40 Wall ball (20/14)
40 Burpee over bar

300m Run
30 Hang power clean
30 Wall ball
30 Burpee over bar

200m run
20 Hang power clean
20 Wall ball
20 Burpee over bar

“It is never too late to be what you might have been.” ~George Eliot

“It is never too late to be what you might have been.” ~George Eliot