Archiv des Autors: Lucie Pfändler

Samstag, 5. Dezember 2015

WOD

10 minutes you go / I go:

5 calorie airdyne
5 burpee pull up

'We all have our own life to pursue, our own kind of dream to be weaving, and we all have the power to make wishes come true, as long as we keep believing.’ - Louisa May Alcott

‚We all have our own life to pursue, our own kind of dream to be weaving, and we all have the power to make wishes come true, as long as we keep believing.’ – Louisa May Alcott

Freitag, 4. Dezember 2015

WOD

21-15-9-6-3
Goblet squats (24/16)
Kettlebell push press

Buy out: 400m sprint with KB

'You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of.‘ - Jim Rohn

‚You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of.‘ – Jim Rohn

Strength in Depth 2015

Last year, our Competition Team travelled to England for the first time to absolve the biggest international team competition – next to the Regionals – Strength in Depth. The team must be composed of seven male athletes and five females, both genders with one athlete over the age of 40.

It is by far not a matter of course that a box manages to send twice in a row such a large team of capable athletes to an international competition. Finishing the competition this and last year in the Top Ten (4th and 5th) out of 50+ teams in Europe adds the fact, that CrossFit Basel not only has a few good athletes but numerous ones throughout all ages that are in great shape.

This year’s representatives were:
Alessia Wälchli
Jessica Preiss
Romina Wicki
Katrin Luethy
Nicole Reichmuth (Master)
Tom Schwander
Sascha Albini (Master)
Lukas Büel
Ramon Gysin
Fabian Tresch
Basil Bard
Joel Wächter

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The competition had eleven events ready for the team to tackle. As we know them, Event 1 was their favorite – Max Olympic Lifting Clean&Jerk. And heavy lifts they did: Ramon 145kg, Tom 140kg, Joel 140kg, Alessia 80kg, Romina 80kg, Katrin 75kg. Unfortunately due to rules regarding the floor protection (bar is not allowed to leave the platform) – most of the lifts on the ladies site didn’t get a score and so instead of rank 4, the fell back to place 22. Not a reason to throw in the towel…..

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……..because they owned Event 1B with a second place finish:

3 male and 3 female athletes:
In 3 minutes: Max handstand hold
In 3 minutes: Max chin over bar hold

They came in second with amazing work by Lukas who held his chin above the bar for more than 90 seconds, while Alessia kept standing on her hands for solid 90 seconds. Well done.

Throughout the two days the team finished all the events – except event 6 – in the top ten! Even the swimming challenge was mastered successfully by Lukas, Fabian, Sascha, Basil, Alessia and Jessica – Jessica Frogpreiss who outpaced the guys with the kick-board was a great highlight.

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Other supreme action during the comp:

– Alessia Wälchli outruns Sam Briggs on the 400m sprint
– Lukas Büel rocks 15 unbroken Bar Muscle Ups while Tom Schwander shows how to smash 30 Chest to bar pull ups unbroken after 12 unbroken thrusters with 75kg.
– Fabian Tresch slaps out 220 Unbroken Double Unders in the final event
– In the same event, Basil Bard climbs legless instead of doing ordinary rope climbs, God knows why – anyway, in the end he was faster! PLUS, Ramon Geissenkopf power snatches 3x 100kg.

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Officially they ended the competition on place 6. Technically though, they had place 5 – Team Reebok performed as a Promo Team and therefore had no scores in the final event and may be neglected in the leaderboard.

Two big competition weekends in one month – that is an enormous accomplishment and a tough strain for those bodies. To still perform on such a high level and being consistent with a strong performance proves once more that smart and continuous training pays off.

Congratulations to the Team CrossFit Basel!

If you want to see the detailed WOD’s, all results, videos and pictures you can find them on the website and the Facebook page of SiD.

Mittwoch, 2. Dezember 2015

WOD

For time:

1000m run
21 Chest to bar pull ups
15 Burpee box jumps
12 Kettlebell clean+jerk (2x16kg/2x24kg)
800m run
18 Chest to bar pull ups
12 burpee box jumps
9 Kettlebell clean+jerk
600m run
15 Chest to bar pull ups
9 burpee box jumps
6 Kettlebell clean+jerk

'Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are.’ - John R. Wooden

‚Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are.’ – John R. Wooden

Dienstag, 1. Dezember 2015

WOD

5minutes AMRAP:

12 Kettlebell reverse lunges
12 Pull ups
1 minute rest

5minutes AMRAP:

32 Double unders
12 Sumo deadlift high pull (24/16)

'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

Montag, 30. November 2015

WOD

15 minutes AMRAP in teams of two:

20 Heavy wall ball shots
20 Over under with medball
20 Medball partner russian twist
200m Sprint mit medball

'To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.' - Ralph Waldo Emerson

‚To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.‘ – Ralph Waldo Emerson

Sonntag, 29. November 2015

WOD

EMOM 12 minutes:

1) 20m light shuttle sled push
2) Plank hold
3) 5 Plate ground to overhead / 10 plate russian twist
4) Superman hold
5) Weighted box stepovers
6) Rest

'Courage doesn't always roar. Sometimes courage is the little voice at the end of the day that says I'll try again tomorrow.' - Mary Anne Radmacher

‚Courage doesn’t always roar. Sometimes courage is the little voice at the end of the day that says I’ll try again tomorrow.‘ – Mary Anne Radmacher

Samstag, 28. November 2015

WOD

6 minutes AMRAP:
10 Toes to bar, 20 Dumbbell snatch
2 minutes break
2 minutes AMRAP calorie row
1 minute break

6 minutes AMRAP:
10 Boxjumps, 20 Dumbbell push press
2 minutes break
2 minutes AMRAP calories Airdyne

'He who has a why to live for can bear almost any how.' - Friedrich Nietzsche

‚He who has a why to live for can bear almost any how.‘ – Friedrich Nietzsche