Archiv für den Monat: Januar 2018

Benchmark Woche 29. Januar – 4. Februar 2018 / Benchmark Week January 13 – January 4 2018

Es ist soweit – die erste Benchmark Woche dieses Jahres steht an!

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

  • Backsquat
  • Deadlift
  • Chin up
  • Dips
  • Push press

Nebst dem Kraftteil könnt Ihr Vollgas geben und Eure bisherige Bestzeit im Workout Baseline, Helen, Diane und Kelly 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 Girls Workout Kelly (3 Runden):

Three rounds for time:
400m run
30 Box jumps
30 Wall ball

CrossFit Girls Workout Helen:

Three rounds for time:
400m run
21 Kettle bell swings (24/16)
12 Pull ups

CrossFit Girls Workout Diane:

For time:
21-15-9
Deadlift (100/70)
Handstand push 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

Die Resultate der letzte Benchmark Week könnt ihr auf eurem Profil im ZenPlanner finden, falls ihr diese eingetragen habt.

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

Top your Personal Records in six exercises:

  • Backsquat
  • Deadlift
  • Chin up
  • Dips
  • Push press

Besides the Strength Part you will go all out and bury your previous WOD score and set a new best time in Baseline, Diane, Kelly and Helen. 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 Girls Workout Kelly (3 Rounds):

Three rounds for time:
400m run
30 Box jumps
30 Wall ball

CrossFit Girls Workout Helen:

Three rounds for time:
400m run
21 Kettle bell swings
12 Pull ups

CrossFit Girls Workout Diane:

For time:
21-15-9
Deadlift (100/70)
Handstand push ups

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

Freitag, 26. Januar 2018

WOD

In teams of 2 – 25 Minutes AMRAP:

400m run
20 Hang split snatch (alt.)
10 Synchro burpee over bar

“You’ve gotta dance like there’s nobody watching,
Love like you’ll never be hurt,
Sing like there’s nobody listening,
And live like it’s heaven on earth.”
― William W. Purkey

Donnerstag, 25. Januar 2018

WOD

10 Minutes AMRAP:

10 alternating dumb bell snatches (20/15)
20 Frontrack dumb bell walking lunges
10 DB sit ups

“Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.”
― Bernard M. Baruch

Dienstag, 23. Januar 2018

WOD

14 Minutes AMRAP in teams of 2:

20 Calorie airdyne
30 Box jumps
40 American swings (32/24kg)

“I’m selfish, impatient and a little insecure. I make mistakes, I am out of control and at times hard to handle. But if you can’t handle me at my worst, then you sure as hell don’t deserve me at my best.”
― Marilyn Monroe

Montag, 22. Januar 2018

WOD

12 Minutes AMRAP:

12 HR Push ups
24 Abmat sit ups
36 Double under

REST 3 MINUTES

12 Minutes AMRAP:

8 Toes to bar
8 Burpee to target
300m run

“Don’t cry because it’s over, smile because it happened.”
― Dr. Seuss

Reebok CrossFit Games Open 2018 – let’s do it again!

The Reebok CrossFit Games season 2018 begins with the worldwide CROSSFIT GAMES OPEN – on February 23 2018!! Our ambition is to qualify again for the CrossFit Regionals Europe where we were part of since 2011-2014 and just missed it in 2015 and 2016 – challenge accepted!!

Our Coach Alessia qualified for the Regionals last year as the fifth athlete from CrossFit Basel to do so.

What are the CrossFit Games? 

Anyone can sign up to compete in five workouts over five weeks and post their scores online. There are several categories including a scaled one.

Last year, the Open reached more than 380’000 athletes from around the world. The next stage of the CrossFit Games season are the CrossFit Regionals. Competitors need to finish near the top of their region’s Leaderboard. The top five men, five women and five teams at the end of each three-day regional competition will receive invitations to the CrossFit Games in the US, where the fittest person on Earth will be crowned.

Whether you are a beginner, an advanced athlete, junior or master – the CrossFit Games Open are accessible for anyone. There is already a whole slew of athletes from CrossFit Basel/Downtown who are currently prepping for the competition. Join them and let’s compete side by side!!

We’ve had people get their first pull-ups, first toes to bar, first muscle up, set a PR on a clean and jerk, and on and on and on, all during the Open, because of the atmosphere and the community. It’s hard to put into words. Kind of like when your friends say “So tell me what this CrossFit stuff is all about.”

Hone your skills and take part in one of our three skill workshops taught by Headcoach Ramon Gysin.

On February 22, 2017 at 5pm PST (Fridaynight 1am for us) the first Open Workout will be released. Athletes have four days – until Mondaynight 1am – to absolve the workout. Judges will score the performance and you will have to submit your results to the Games site online. A new workout will be released every Thursdaynight within these five weeks (end of Open Games: March 26th, 2017). A scaled option of the Open workout will be released each week of the Open too. With reduced loading or less challenging movements, the scaled option will be designed to make the Open even more accessible.

Basil doing 16.2

Basil doing 16.2

Let’s DO THIS!! 

Because it was so much fun the last two years, we will again organise a so called „Intramural Open“-Event:

All of CrossFit Basel’s registered athletes will be divided in three teams. Every Team has a Captain. CrossFit Basel Downtown will also have a team.

Our best athletes will be spread amongst those 4 teams in a draft (tbd).

This years Captains are: Tiziano Nardella, Döne Bonina, Lani Messner and Tabea Jandt (CFBS DT). 

Starting tonight, it is up to YOU: Go, sign up!!

Each team will come up with their own team name, colors, all that fun stuff! Want to make shirts – go for it! Noisemakers – go for it! The goal is to have as much fun as humanly possible while challenging yourself to be better than yesterday.

Talk to one of the Captains if you want to compete in their team, we will hang out registration sheets at the box starting next week!

Now, because we’re creating teams that will compete against one another, we’ve got to have a scoring system, right? To promote fun and encourage everyone to participate, here are how you can help your team score points:

1 point for showing up and posting a score online (no matter what category you compete).
5 points if all teammates earn an official score on the workout.
1-3 points per athlete that finishes in the top three in the box (male/female, 1st 3 points, 2nd 2 points, 3rd 1 point).
5 points for the team with the best spirit.
8 points (team) – Team Bonding: If your team gets together socially outside of the gym (ALL of you – pic posted on our FB page as proof)…you get points. This is a one time bonus, you can do it as many times as you like but it will only earn you points once. It can be done at any point during the 5 weeks.

After the final Open workout on Saturday March 24th, we’re going to host a big BBQ at the box and present awards. Details will be announced soon.

CrossFit Basel offers Workout Times at the box. These are as follows:

18.1, Feb 23-26:
• Friday, 5pm – 10pm (Bar open)
• Sunday, 6:30pm – 8:30pm
• Monday, 2:30pm – 4:30pm (exclusively reserved for Competition-Athletes) / 8:30pm – 10pm (Bar open)

18.2, March 2-5:
• Friday, 8pm – 11pm (Bar open)
• Saturday, 2:30pm – 6:30pm (Bar open)
• Monday, 2:30pm – 4:30pm (exclusively reserved for Competition-Athletes) / 8:30pm – 10pm (Bar open)

18.3, March 9-12:
• Friday, 8pm – 11pm (Bar open)
• Saturday, 2:30pm – 6:30pm (Bar open)
• Monday, 2:30pm – 4:30pm (exclusively reserved for Competition-Athletes) / 8:30pm – 10pm (Bar open)

18.4, March 16-19:
• Friday, 5pm – 10pm (Bar open)
• Sunday, 6:30pm – 8:30pm
• Monday, 2:30pm – 4:30pm (exclusively reserved for Competition-Athletes) / 8:30pm – 10pm (Bar open)

18.5, March 23-26:
• Friday, 5pm – 10pm (Bar open)
• Saturday closing party, tba

We strongly recommend doing the workout Friday or Saturday.

NEW: THIS YEAR EACH WEEK YOU CAN SIGN UP ONLINE FOR THE HEATS!

Please be aware of workout time changes. Stay tuned on our Facebook event or ask the coaches!

We genuinely want to encourage all of you to register for this competition. Not only will it be challenging and a ton of fun to compete within the community, but it is the perfect chance to gather competition experience and to figure out your current position with your performance and strength in CrossFit.

15663676028_fff6d44525_kBecome a Judge!! 

In order to keep up with the international standards, all workouts must be scored by certified judges. Anyone who is interested is allowed or better asked to take this course and become a judge! You can simply take the course of six modules here. This course includes general information on competition rules, regulations and common movements.

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And now let’s train, prepare, get strong and look forward to a strong CrossFit Games Open 2018!!

Recaps of last years Opens at CrossFit Basel:

WOD 17.5/Recap Open 2017

WOD 17.4

WOD 17.3

WOD 17.2

WOD 17.1

CrossFit Basel at the CrossFit Games Regionals Europe since 2011!

Let’s take a quick review on CrossFit Basel’s performances at the CrossFit Games Open/Regionals:

The first time we sent athletes to the CrossFit Games Regionals Europe was back in 2011. Former Coach Claudia competed in the category Women Individuals and placed 18th. Read the article from back in the days here!

We did not miss out on the Regionals in 2012 and competed as a team and individual. The team placed 18th and Ramon Gysin who competed as Individual won Event 5, the ‚Snatch Ladder‘. He made it to the final and finished strong with a 15th place out of 60 athletes!

Also, see the teams in action!



Find the whole report about 2012:

REEBOK CROSSFIT GAMES REGIONALS EUROPE: Team CrossFit Basel in Kopenhagen

2013: Tom Schwander (ranked 47) and Nadine Steinger (ranked 33) entered the Regionals as Individuals, plus we sent two teams!

This time the teams finished with a strong 19th and 23rd place.

CrossFit Regionals Europe 2013

2014: A team of our best athletes travelled to Copenhagen to take the challenge of the CrossFit Games Regionals Europe. This time they came in 15th!!

We are certainly proud of our qualifications 4 times in a row and will give our best to be part of the Regional Games in Madrid this year as well. Also important to point out is that the teams of athletes varied from year to year. Overall, we sent TWENTY different athletes to the Reebok CrossFit Games Regionals Europe during these four years. This shows that we follow a concept and strategy that works. Considering that the qualifications get tougher each year, we can be proud to be well in the loop with the fittest people on Earth.

Sonntag, 21. Januar 2018

WOD

15 Minutes AMRAP in teams of 2:

18 Alternating dumb bell snatch (20/15kg)
18 Synchro airsquats
18 Partner sit ups
18 Partner push ups
18 Pull ups

„The No. 1 reason people fail in life is because they listen to their friends, family, and neighbors.“ Napoleon Hill