Archiv für den Monat: März 2018

REEBOK CROSSFIT GAMES OPEN 2018 18.4

Open Workout 18.4

Thursday night/ Friday morning, March 16th, 2018, the 4th WOD of the CrossFit Games Open 2018 was released.

Headcoach Ramon Gysin about 18.4

18.4 was controversy and surprising at the same time. Controversy,  because half of the CrossFit community was literally bitching and whining about the new handstand push-up (HSPU) standard. It is certainly tough, but it demands a proper range of motion, active shoulders and midline stabilization, in order to reach the required height with your heels. All of this makes it a well executed HSPU. If you trained your HSPU with a too wide grip, lack of midline stabilization and no active shoulders all year long, sure thing you are going to struggle with it. Virtuosity is doing the common uncommon well. If your form is sloppy in your daily WOD, it will certainly not help you in the Open.

Surprising, because of new movements. We have never seen handstand walks or bear crawl before.

Great stuff, I really liked this WOD! Looking forward to 18.5, which can be voted by the community. Three different WODs are in the mix, the community chooses which one is going to be thrown down.

Workout 18.4

For time:

21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

Time cap: 9 minutes

VARIATIONS

Rx (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

Scaled (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups,
then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups,
then deadlift 135 lb. and bear crawl

All details here

A lot of athletes did RX, what means it was PR-time doing their first Handstand push-ups! The new handstand push-up standards were challenging, also for experienced athletes. In any case, it left all of us dizzy.

How the CrossFit Basel athletes performed

Women

Alessia Wälchli is now placed 7th in Women Europe South, she had the 6th best result (08:45) in 18.4 in Europe South. Her chances to qualify for the CrossFit Games Regionals are excellent. Alessia now shares the first place in Switzerland with Ursula Fasel and Ana C. Caldas. Also good rankings in the category Women Switzerland have:

  • 10.  Jessica Preiss (5th (146 Reps) best result in 18.4 in Switzerland)
  • 30. Lani Messner

 

Women 35+

Dora Seebacher still holds the 7th place after 18.4 in Women 60+ in Europe South, she is still first in Women 60+ in Switzerland. Instead of handstand push-ups the category Women 60+ had to do push press with 29kg. Dora fought for her repetitions – well done! Marie Lavina is currently 22nd in Women 55-59 in Europe South and  5th in Switzerland.

After 18.4 Sarah „Särri“ Mentzen still holds the 8th place in Women 35-39 in Switzerland. Gail McBride is currently 13th in Women 40-44 in Switzerland and Doene Bonina moved forward to the 18th place in the same category. Rachel Elend holds the 10th place in the category Women 45-49 in Switzerland.

 

Men

Sascha Albini moved to forward to the 2nd place after 18.4 in Men 40-44 in Europe South, he is now sharing the first place in Men 40-44 in Switzerland with Beni Bachmann.

After 18.4  Joel Wächter fell little back on the 15th place, Tom Schwander is currently on 17th place in Men Switzerland. Markus Wellenreiter is currently on the 7th place in Men 35-39 in Switzerland.

In the category Men 55-59 are still two athletes from CFBS – Adrian Gasser is currently 4th in Switzerland and David Stöckli is still on the 5th place. Esteban Pombo is 6th in Men 60+ in Switzerland.

TEAM

The CrossFit Basel Team is currently on the excellent 10th place in Europe South! In Switzerland, we are on the 3rd place.

How does the internal Leaderboard of CrossFit Basel look like

After 18.4 CFBS-Top-Ten-leaderboard looks like this:
 

 

 

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

 

Let’s see what’s next and last :-(! 18.5 is near (published Friday night 23rd March 2018, 2am (am zwei am Morge unseri Zyt!) CET @https://games.crossfit.com/open)

Stay healthy and strong people!

Thanks to Gee-Jay for the pictures! Find more here

Follow our Instagram page!

 

 

17.1,

17.2,

17.3,

17.4,

17.5

GHCBB mit guten Leistungen an der 2. Ligarunde Inferieur

(english version below)

Jolanda mit dem starken 3. Platz

GHCBB mit 13 Athletinnen und Athleten an der 2. Ligarunde Inferieur

Am vergangen Wochenende war die Schweizer Gewichtheberszene wieder Gast beim Rorschacher Traditionsverein (Athletik Sport Rorschach). Dieses Mal waren die Heberinnen und Heber der Inferieur Liga an der Reihe. Der Gewichtheberclub beider Basel (CrossFit Basel) war mit 13 Athletinnen und Athleten vertreten.

  • Jolanda Holzherr und Stefanie Bur stemmen sich auf das Podest.
  • Peter ‚The Terminator‘ Fields wieder auf dem Podium in der 4. Liga.
  • Marco Tanner mit einer neuen persönlichen Bestleistung im Stossen (112kg).
  • GHCBB führt im Ligaklassement in 3 der 5 Inferieur Ligen.

Meet me at the bar

Übersicht aller Resultate der 2. Ligarunde

Nationalliga B Damen

3. Jolanda Holzherr (57/72)
6. Lani Messner (57/73)
8. Olivia Rast (49/61)
10. Döne Bonina (50/60)
11. Marjia Srdanovic (50/61)
12. Tamara Haiz (47/61)

72kg Stossen – Jolanda Holzherr @ 63.4kg – 2. Ligarunde Inferieur Staad from CrossFit Basel on Vimeo.

2. Liga Herren

4. Marco Tanner (76/112)

112kg Stossen – Marco Tanner @ 72.3kg – 2. Ligarunde Inferieur Staad from CrossFit Basel on Vimeo.

3. Liga Herren

5. Tiziano Nardella (77/100)
9. Simon Hauri (70/105)

Our Boys Hauri und Tizi

1. Liga Damen

2. Stefanie Bur (44/61)
4. Tamara Lutz (46/55)
6. Deborah Pungitore (39/53)

61kg Stossen – Stefanie Bur @ 60.1kg – 2. Ligarunde Inferieur Staad from CrossFit Basel on Vimeo.

4. Liga Herren

3. Peter Fields (75/100)
8. Aleksandr Gozkin (65/85)

The Terminator destroys 100kg.

Der GHCBB gratuliert allen angereisten Athleten zu den starken Leistungen und wünscht viel Erfolg in der weiteren Vorbereitung. Auch möchten wir uns beim ASR für den tollen Wettkampf und die Gastfreundschaft bedanken.

Als nächster Wettkampf für drei Athletinnen des GHCBB steht die Europameisterschaft auf dem Programm! Jessica Preiss, Alessia Wälchli und Nora Jäggi werden den GHCBB und das CrossFit Basel in Bukarest vertreten. Wir wünschen Ihnen ganz viel Erfolg und drücken die Daumen.

Eine Gesamtübersicht der Resultate: Hier

Videos der besten Versuche:CFBS Vimeo

Bleib up-to-date und folge dem GHCBB auf den Socialmedia Plattformen.


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Instagram: @gewichtheberclubbeiderbasel


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facebook: GHCBB

(english version)

Jolanda strong in 3rd place

GHCBB with 13 athletes at the 2nd inferior round.

Past Saturday the swiss weightlifting circus was coming once again to Staad (canton of Sankt Gallen). This time for the 2nd round of the inferior leagues. Our weightlifting club was represented with 13 athletes.

  • Jolanda Holzherr and Stefanie Bur achieve a podium spot.
  • Peter ‚The Terminator‘ Fields again on the podium in the 4th league.
  • Marco Tanner lifts a new personal record in the clean&jerk (112kg).
  • GHCBB stands on top in 3 of the 5 inferior leagues.

Meet me at the bar

Overview of the results from the 2nd inferior round

Nationalliga B Ladies

3. Jolanda Holzherr (57/72)
6. Lani Messner (57/73)
8. Olivia Rast (49/61)
10. Döne Bonina (50/60)
11. Marjia Srdanovic (50/61)
12. Tamara Haiz (47/61)

72kg Stossen – Jolanda Holzherr @ 63.4kg – 2. Ligarunde Inferieur Staad from CrossFit Basel on Vimeo.

2. Liga Boys

4. Marco Tanner (76/112)

112kg Stossen – Marco Tanner @ 72.3kg – 2. Ligarunde Inferieur Staad from CrossFit Basel on Vimeo.

3. Liga Boys

5. Tiziano Nardella (77/100)
9. Simon Hauri (70/105)

Our Boys Tizi und Hauri

1. Liga Ladies

2. Stefanie Bur (44/61)
4. Tamara Lutz (46/55)
6. Deborah Pungitore (39/53)

61kg Stossen – Stefanie Bur @ 60.1kg – 2. Ligarunde Inferieur Staad from CrossFit Basel on Vimeo.

4. Liga Boys

3. Peter Fields (75/100)
8. Aleksandr Gozkin (65/85)

The Terminator destroys 100kg.

The GHCBB congratulates all athletes for their strong performances and wishes good luck for the preparations. We would also like to thank the Rorschach’s weightlifting club (Athletik Sport Rorschach) for the well organized competition and the hospitality.

All the results: Here

Videos of the best lifts: CFBS Vimeo

At the end of this month the european championship in weightlifting will take place in Bukarest. Jessica Preiss, Alessia Wälchli and Nora Jäggi will represent our GHCBB/CFBS at the biggest competition in Europe. We wish them all the best and keep our fingers crossed.

Stay up-to-date and follow the GHCBB on the socialmedia platforms.


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Instagram: @gewichtheberclubbeiderbasel


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facebook: GHCBB

Stay Strong!

 

Mittwoch, 21. März 2018

WOD

In teams of 2:

100/75 Calorie airdyne
50 Push ups
50 Toes to bar
50/30 Calorie airdyne

„I love the man that can smile in trouble, that can gather strength from distress, and grow brave by reflection. ’Tis the business of little minds to shrink, but he whose heart is firm, and whose conscience approves his conduct, will pursue his principles unto death.“ —Thomas Paine

Dienstag, 20. März 2018

WOD

In teams of 2 – 30′ AMRAP:

1200m run
50 Hand stand push ups
50 Pull ups
50 Airsquats

800m run
30 Hand stand push ups
30 Chest to bar pull ups
30 Jumping airsquats

400m run
10 Hand stand push ups
10 Bar muscle ups
10 Scissor jumps

“I like feeling strong. It keeps my mental floor higher.” —Pink

Montag, 19. März 2018

WOD

10 Minutes AMRAP:

10 Pull ups
20 Sit ups
30 Double under

“Life is very interesting. In the end, some of your greatest pains become your greatest strengths.” —Drew Barrymore

Results Swiss Powerlifting Championship 2018 (SDFPF) – Colombier

WE ARE PROUD TO BE STRONG!

CrossFit Basel was represented by three athletes at the Swiss Powerlifting Championships 2018 (SDFPF) in Colombier NE. All three athletes won their category and they got 3 new swiss records. Congratulations!

Our lifting Team currently holds 99 swiss, 12 european and 10 world records!

Headcoach Ramon Gysin:

„#intheopen but still doing other great stuff, such as lifting heavy shit. Accompanied by Sarah Mentzen and Monika Kohler-Wiesli I competed in my 10th Swiss Powerlifting Championships straight, unbroken since 2009.

I have competed in three different weight categories over the past 9 years and I was able to win everytime, I never missed one. Even coming back from Injuries I still managed to compete and get ready for the comp. Part of it is the nature of the sport:

I hear it almost every day (the average swiss person has unfortunately no clue about physics): „lifting heavy is dangerous, be careful with your back, you only have one“. No, douchebag, it’s exactly the opposite. BECAUSE I care, I lift. In our sport, humans compete at the worlds highest level still in their 40s. There are many 80+ years old who are so much stronger than most in their mid-twenties. Lifting with correct technique has so many benefits with very little risk involved. Mass is not force. Lifting in controlled manner is very beneficial for your long term health. Crossing the street is dangerous. Lifting is healthy.

We are not born and made as desk jockeys. But here we are and sit for hours every day. Most of us have never done any real labour. Hence as a society we are literally weak as fuck. It is almost embarrassing how weak we are and how low the standards have gotten. It’s is so normal we don’t even realise it. This might sound harsh, but it is reality and I do not shy away to speak out loud about it. And the next generation will be worse. Degeneration. #rantover

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”—Socrates

We are made to move. Hence this is what I try to do every day. The other magic trick I used is the following: Don’t do stupid shit! If you think you will get hurt, don’t do it. If you don’t know HOW to do it, ask somebody who knows or, if you are smart enough to distinguish good advice from bad advice, watch videos on youtube or use google. If you are in pain, do something, don’t ignore it. Find out, what it is. Heal. Train around the pain, come back, get stronger and fitter. Keep going and never stop. Just don’t stop. Don’t even think about.

“Don’t cheat the world of your contribution. Give it what you’ve got.” —Steven Pressfield

Body, mind and soul, all needs to be in balance. To function, the body needs some sort of resistance training, otherwise muscles will become weak, you are more vulnerable. It’s like taking care of your car. So far as I know, I got one body and can’t renew my leasing every 4 years and get a new one. So I try to keep an eye on it. It carries my brain and my soul. A fit body gives me more options. And a fit body is necessary for a fit mind. So I strongly believe in being fit to be able to contribute more AND LONGER. Not to work more and make more money. But to find YOUR thing you want to do in YOUR live. The prescription to happiness is easy, but of course it is not simple. Stay fit, take care of your body, soul and mind. Find out what you are passionate about and do it, do it right, without excuses. Share your passion with others, help and contribute by DOING and BUILDING something. And yes, the bad shit will happen anyway, inevitable. Then why worry.“

Find detailed explanation about the sport of Powerlifting as well as past reports on the bottom of the post.


Results Team CrossFit Basel:

Monika Kohler-Wiesli, 1st place M4/-70kg:

Backsquat: 85kg
Bench Press: 53.5kg (Swiss Record)
Deadlift: 110kg (Swiss Record)
Total: 247.5kg

Sarah Mentzen, 1st Place SR/-70kg:

Backsquat: 100kg
Bench Press: 62.5kg
Deadlift: 132.5kg
Total: 295kg

 

Ramon Gysin, 1st Place SR/-110kg:

Backsquat: 265kg (Swiss Record)
Bench Press: 165kg
Deadlift: 280kg
Total: 710kg


Find the best lifts of Team CrossFit Basel on vimeo.


 

 

Are you interested in hosting one of Ramon Gysin’s Powerlifting Seminars or Strongman Workshops? Here are your next chances:

April 2nd – CrossFit Basel – Strong(wo)man Coaches Workshop

April 15th – CrossFit Basel – Strong(wo)man Athletes Workshop

April 29th – CrossFit St. Gallen – Strong(wo)man Athletes Workshop extended edition

May 10th – CrossFit Baden – Powerlifting Workshop

Get back to him via rg@crossfitbasel.ch.


What is Powerlifting?

Every athlete has three attempts in the following three exercises (Powerlifts). The total of the best lifts count towards the total.

Backsquat:

275.5kg Backsquat 2 – Ramon Gysin @99.3kg – Powerlifting WC (WDFPF) 2014 Chisinau Moldova from CrossFit Basel on Vimeo.

Bench Press:

170kg Bench Press 3 – Ramon Gysin @99.3kg – Powerlifting WC (WDFPF) 2014 Chisinau Moldova from CrossFit Basel on Vimeo.

Deadlift:

WR 207.5kg Deadlift 3 – Nora Jäggi @74.3kg – Powerlifting WC (WDFPF) 2014 Chisinau Moldova from CrossFit Basel on Vimeo.

You can also compete in Single Lift Competitions where you choose to compete in one, two, or all three lifts, but get ranked separately in each lift.

The next event for our team is the Swiss Powerlifting Championship (date and location to be announced).

There are raw competitions where only a belt is allowed and there are equipped competitions (single ply => one layer of suits/equipment and multi ply => several layers of equipment) where athletes wear assistant suits, briefs and knee wraps to be able to lift much more weight.

Team CrossFit Basel is competing raw.

What is the WDFPF?

The World Drug Free Powerlifting Federation was established to give drug free lifters a home as in most strength sports there is no or little drug testing. In fact there is no other sports federation (including ALL olympic sports!) in the world today that knows such severe punishment like the WDFPF. If an athlete is tested positive he or she will be banned FOR LIFE and all past results will be erased.

The WDFPF is also an inclusive federation, all athletes, no matter what age, are competing at the same venue at the same competition together, ranked in their respective weight and age classes.



Reports from the past:

2017:

World Championships

European Championships

2016:

Swiss Single Lift Championships

Swiss Powerlifting Championships

2015:

Swiss Championships

World Single Lift Championships

World Championships

BZ Basel European Championship 2015

2014:

Swiss Championships

European Championships

World Single Lift Championships

World Championships

Interview mit Ramon Gysin über Krafttraining

2013:

Swiss Championships

2012:

Swiss Championships

European Single Lift Championships

World Championships

2011:

Swiss Championships

2010:

World Championships


2009:

Swiss Championships

Sonntag, 18. März 2018

WOD

„Kettle bell Fran+“ – 21-15-9 reps of:

Double kettle bell thrusters (24/16kg)
Chest to bar pull ups

“Be very strong… be very methodical in your life if you want to be a champion.” —Alberto Juantorena

Freitag, 16. März 2018

WOD

In teams of 2:

100/70 Calorie row
100 dumb bell snatches (20/15kg)
100/70 Calorie row
100 dumb bell walking lunges
100/70 Calorie row
100 dumb bell push press
100/70 Calorie row
100 dumb bell thrusters

“That which does not kill us makes us stronger.” —Friedrich Nietzsche

REEBOK CROSSFIT GAMES OPEN 2018 18.3

Open Workout 18.3

Thursdaynight/Fridaymorning, March 9th 2018, the third WOD of the CrossFit Games Open 2018 was released.

Headcoach Ramon Gysin about 18.3

„Dave Castro announced early on before the Open started that he will destroy the „box“ in which people think about what the Open is going to test. And I think he is doing a great job so far. Given the narrow boundaries he has to operate within to make sure many people in many CrossFit Affiliates all over the world and also Garage Gym CrossFitters can execute the workouts (eg think movements, logistics, equipments), we saw new stuff every workout.

18.3 was all about one of CrossFit’s main concepts: Variance, work your weakness. Struggled with double unders last year? Still can’t do them? Struggled with any form of muscle-ups last year? Still can’t do them? Same goes with pull-ups or overhead squats. Avoiding difficult exercises will leave with you with big holes in your game. Better get comfortable with being uncomfortable and practice the stuff you are not yet good at!“

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Women perform 80-lb. OHS, 35-lb. DB snatches / Men perform 115-lb. OHS, 50-lb. DB snatches

Scaled: (Ages 16-54) Single Unders, chin-over-bar pull-ups                                                                 Women perform 35-lb. OHS, 20-lb. DB snatches / Men perform 45-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

All details here

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 muscle-ups.  Nothing wrong with that! We all still have to learn and improve in many areas. Learning should never stop.

How the CrossFit Basel athletes performed

Women

Alessia Wälchli is now placed 10th after 18.3 in Women Europe South, she had the 8th best resulat (690 Reps) in 18.3 in Europe South. She is still 3rd  in Switzerland. Also good rankings in the category Women Switzerland have:

  • 13.  Jessica Preiss (5th (630 Reps) best result in 18.3 in Switzerland)
  • 32. Lani Messner

Women 35+

Dora Seebacher moved to the 7th place after 18.3 in Women 60+ in Europe South, she is still first in Women 60+ in Switzerland. Marie Lavina is currently 6th in Women 55-59 in Switzerland. Marie  had the 2nd best result in 18.3 in her category in Switzerland.

After 18.2 Sarah „Särri“ Mentzen still holds the 8th place in Women 35-39 in Switzerland. Gail McBride is currently 13th in Women 40-44 in Switzerland and also Doene Bonina is actually on the excellent 20th place in the same category. Rachel Elend holds the 9th place in her category Women 45-49 in Switzerland.

 

Men

Sascha Albini is placed 3rd after 18.3 in Men 40-44 in  Europe South, he is on the 2nd place in Men 40-44 in Switzerland.

After 18.3  Joel Wächter is still on the 12th place, Tom Schwander is currently on 16th place in Men Switzerland. Markus Wellenreiter is currently on the 7th place in Men 35-39 in Switzerland.

In the category Men 55-59 are still two athletes from CFBS – Adrian Gasser is currently third in Switzerland and David Stöckli is still on the 5th place. Esteban Pombo is 5th in Men 60+ in Switzerland.

TEAM

The CrossFit Basel Team is currently on the excellent 12th place in Europe South! In Switzerland we are on the 3rd place.

How does the internal Leaderboard of CrossFit Basel look like

After 18.3 CFBS-Top-Ten-leaderboard looks like this:

 

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

The Lima Sailing Team Linda Fahrni (CrossFit Bern) and Maja Siegenthaler from Team Downtown Outlaws performed their Open Workout 18.3 in Palma de Mallorca.  Since a week they are in Palma de Mallorca to prepare the coming sailing season. The first competition will be the European-Cup 2 -7 April 2018 in Mallorca.

Maja says: „For us, CrossFit is a balance to normal strength and endurance training. We have also been persuaded to participate in the Open. We thought that this would not fit anyway, because we are never five weekends in a row in Switzerland. But this excuse did not count… so we were allowed to do 18.1 and 18.3 in Spain.

Let’s see what’s next! 18.4 is near (published Friday night 16th March 2018, 2am (am zwei am Morge unseri Zyt!) CET @https://games.crossfit.com/open) We’re still waiting for the „Repeater“…

Stay healthy and strong people!

Thanks to Gee-Jay for the pictures! Find more here

Follow our Instagram page!

 

 

17.1,

17.2,

17.3,

17.4,

17.5