Archiv für den Monat: März 2017

CrossFit Games Open Wod 17.4

 

Aaand there it is! The Repeater. 17.4 is 16.4 !

Complete as many rounds and reps as possible in 13 minutes:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups (rx’d; scaled: hand-release push-ups)

  • Men deadlift 225 lb. / 102 kg and throw 20-lb. ball to 10-ft. target                                          
  • Women deadlift 155 lb. / 70 kg and throw 14-lb. ball to 9-ft. target                                                        
  • Men deadlift 135 lb. / 61 kg, throw 20-lb. ball to 9-ft. target and perform hand-release push-ups  
  • Women deadlift 95 lb. / 43 kg, throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Some said „just boring and stupid“. Some were afraid remembering the pain from last year. And for some it was PR-time doing their first Handstand push-ups! In any case it left all of us dizzy.

The all-over-CFBS-Top-Ten for and after 17.4:

The all-over-CFDowntown-Top-Ten for and after 17.4:

Top Three Women after 17.4:

  1. Alessia Joy Wälchli, 263 reps, now 1st in Switzerland and 21st in Europe!
  2. Nora Jäggi, 232 reps, 7th in Switzerland
  3. Katrin Luethy, 204 reps, 3rd in Masters Division 35-39 in Switzerland

Top Three Men after 17.3:

  1. Joel Wächter, 217 reps, 28th in Switzerland
  2. Tom Schwander, 212 reps, 34th in Switzerland
  3. Sascha Albini, 208 reps, 1st in Masters Division 40-44 in Switzerland

Our Masters are still on top:

  • Katrin Luethy 3rd – Div. 35-39 years
  • Döne Bonina 8th / Sascha Albini 1st – Div. 40-44 years
  • Marc Hell 4th – Div. 45-49 years
  • Nicole Reichmuth 1st / Gabi Schmidlin 5th / David Stöckli 9th – Div. 50-54 years
  • Esteban Pombo 6th – Div. 55-59 years
  • Dora Seebacher 1st – Div. 60+

The Team Ranking after that killer:

The internal Team-Ranking-battle is getting serious:

We had great times! Like celebrating St.Patricks Day:

We cried and laughed together…

…suffered and relaxed…

…because rest is important…

 

Four down. One more to go…

See you all on Saturday!

2:30pm – the final at CF Basel- BBQ and Drinks!

Stay strong and don’t forget: sometimes it’s good to see things backwards, inside out, and upside down.

Thanks to Mike Wolff and Manu for the pics!

Mittwoch, 22. März 2017

WOD

10 Minutes AMRAP:

10 Kettle bell thruster (24/16kg)
12 Toes to bar
14 Kettle bell halo

„Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal.“ – unknown

Dienstag, 21. März 2017

WOD

10 Kettle bell dead snatch alternating
30 Sumo deadlift high pull
20 Kettle bell dead snatch alternating
20 Sumo deadlift high pull
30 Kettle bell dead snatch alternating
10 Sumo deadlift high pull

EMOM: 50m run

„To handle yourself, use your head; to handle others, use your heart.“ —Eleanor Roosevelt

Sonntag, 19. März 2017

WOD

For time:

30 Burpee over bar
10 Deadlift (80kg/50kg)
20 Burpee over bar
20 Deadlift
10 Burpee over bar
30 Deadlift

„I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.“ —Jimmy Dean

Samstag, 18. März 2017

WOD

10 Minutes AMRAP in teams of 2:

40 Pull ups
50 Box jump (61/51)
60m each Shuttle buddy carry

„Remember no one can make you feel inferior without your consent.“ —Eleanor Roosevelt

Donnerstag, 16. März 2017

WOD

20 Minutes AMRAP:

2,2,4 – Toes to bar, Burpees, Double under
4,4,8 – Toes to bar, Burpees, Double under
6,6,12 – Toes to bar, Burpees, Double under
etc.

every 5 Minutes: 400m run

„If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.“ —Oprah Winfrey

CrossFit Games Open Workout 17.3

20170313_17point3_053

„Finally heavy weights!“ some rejoiced when seeing the 17.3 announcement. „Shit. Snatches.“ other got worried. 

17.3 was a nice combination of a gymnastic movement with weightlifting. Cool mixture. But nonetheless quite advanced.

  • Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.)
  • Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.)
  • Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.)
  • Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.)
  • Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.)
  • Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.)
  • *If all reps are completed, time cap extends by 4 minutes.

Rx’d: (Ages 16-54) Men use 95-135-185-225-245-265 lb. Women use 65-95-135-155-175-185 lb.

Scaled: (Ages 16-54) Jumping chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb. Women use 35-55-65-75-95-105 lb.

A lot of our members made the wise decision by choosing the scaled division either because of the weights  („technique first“) or because of the chest to bar pull ups.  Nothing wrong with that! We all still have to learn and improve in many areas. Learning should never stop.

And the „Yeah- let’s get heavy!“-peeps celebrated the lifting love. Some 100- and 70-ish snatches were thrown around. Solid and strong work guys!

 

The all-over-CFBS-Top-Ten for 17.3:

The all-over-CFDowntown-Top-Ten for 17.3:

Top Three Women after 17.3:

  1. Alessia Joy Wälchli, 141 reps, now 2nd in Switzerland and 28th in Europe!
  2. Nora Jäggi, 135 reps, 7th in Switzerland
  3. Katrin Luethy, 105 reps, 3rd in Masters Division 35-39

Top Three Men after 17.3:

  1. Joel Wächter, 128 reps, 37th in Switzerland
  2. Tom Schwander, 139 reps, 41th in Switzerland
  3. Ramon Gysin, 167 reps, 81th in Switzerland

And our Masters keep rocking the leaderboard:

  • Katrin Luethy 3rd – Div. 35-39 years
  • Döne Bonina 1st / Sascha Albini 1st – Div. 40-44 years
  • Marc Hell 5th – Div. 45-49 years
  • Nicole Reichmuth 1st / Gabi Schmidlin 4th / David Stöckli 9th – Div. 50-54 years
  • Esteban Pombo 6th – Div. 55-59 years
  • Dora Seebacher 1st – Div. 60+

The Team Ranking after that awesome workout:

Whoop Whoop! Aaall the way up!

The battle between the internal Team-Ranking is getting exciting:

The Bomb Squad has the most performance points. But the „Outlaw“- Team Spirit remains amazing!

Let’s see what’s up next! We’re still waiting for the „Repeater“…

Stay healthy and strong people!

 

Thanks Gee-Jay for the pics and vids! Find more here!

 

Dienstag, 14. März 2017

WOD

40-30-20-10
Unbroken wall ball
Unbroken medball russian twist

For every fail: 10s Plank hold

Certain things catch your eye, but pursue only those that capture the heart. —Ancient Indian Proverb