Archiv für den Monat: September 2019

Benchmark Woche 23. – 29. September 2019 / Benchmark Week September 23-29 2019

Es ist soweit – die nächste Benchmark Woche steht an!

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

  • Backsquat
  • Deadlift
  • Clean & Jerk
  • Benchpress
  • Shoulder Press
  • Pull-up

Skill:

  • Ring Muscle Up/HS Walk

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 hand released 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 bisherigen Kraftwerten findet ihr auf eurem ZenPlanner Account unter Workouts. Die neuen Resultate könnt ihr dort erfassen.

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

Top your Personal Records in four exercises:

  •  Backsquat
  • Deadlift
  • Clean & Jerk
  • Benchpress
  • Shoulder Press
  • Pull-up

Skill:

  • Ring Muscle Up/HS Walk

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 hand released 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. You can find your previous results in the workout tab on your zenplanner account. If you want to track your new results you can do so there.

Sunday 15.09.2019

For Time:
600m Run
5 Rounds of Cindy: 5 Pullups, 10 Pushups, 15 Squats
50 Burpees

“The miracle isn’t that I finished. The miracle is that I had the courage to start.” ― John Bingham

Thursday 12.09.2019

5 Rounds for time in Teams of two:
400m Run
15 Hang Squat Clean and Jerks
9 (weighted) strict Pullups

Women: 35-lb. DB’s
Men: 50-lb. DB’s

Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth. – Bradley Whitford

Wednesday 11.09.2019

3 Rounds for time:
50 Squats
7 Muscle ups
10 KB Snatch 24kg/32kg

“You find that you have peace of mind and can enjoy yourself, get more sleep, and rest when you know that it was a one hundred percent effort that you gave–win or lose.” – Gordie Howe

Tuesday 10.09.2019

Tabata: 8x 20“on/10“off – 1 minute Rest between Rounds:
Tabata Dumbbell hang squat cleans
1 minute Rest
Tabata Toes to Bar
1 minute Rest
Tabata Dumbbell hang squat cleans

„The ones who are crazy enough to think they can change the world, are the ones that do.“ ~Anonymous

Sunday 08.09.2019

„The Seven“
7 Rounds for time:
7 Handstand Pushups
7 Thrusters 40kg/60kg
7 Knees to Elbows
7 Deadlifts 75kg/110kg
7 Burpees
7 KB Swings 24kg/32kg
7 Pullups

“Be grateful for what you already have while you pursue your goals. If you aren’t grateful for what you already have, what makes you think you would be happy with more.” ― Roy T. Bennett