Schlagwort-Archive: Training

Nie zu alt für CrossFit / How our Masters master CrossFit

(English Version below)

Zu wenig fit um zu trainieren? Nicht vital genug für CrossFit? Das ist bestimmt keine gültige Ausrede, wenn man unsere Masters in der Box sieht, wie sie mindestens zweimal die Woche zum Schwitzen kommen. Seit mehr als zwei Jahren offeriert CrossFit Basel speziell adaptierte Klassen für unsere 50+Members und zwar vier Klassen in der Woche:

Montag, 12:00 (ab 27.04.2015)

Dienstag, 17:00 (CrossFit Basel DownTown)

Donnerstag, 18:00

Sonntag, 16:00

IMG_9322 IMG_9343Unser ältestes Mitglied ist Werner – 78 Jahre alt. Er trainiert fleissig in den Klassen mit und absolviert genau so wie alle anderen seine Liegestützen, Burpees over Bar oder joggt die Runde um den Block.

Werner, Marie und Sales stellen sich heute für uns zur Verfügung um mit uns über ihre Karriere bei CrossFit, ihre Erlebnisse dabei und ihre Ansicht darüber zu teilen.

 

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IMG_9341Lest selber, was unsere passionierten CrossFitter leisten und zu erzählen haben!

Wie lange machst Du schon CrossFit?

M: Seit ziemlich genau drei Jahren.

W: Seit Anfang 2013.

S: Ich bin vor gut zwei Jahren durch einen Zeitungsartikel auf das CrossFit aufmerksam geworden.

Was hat Dich dazu gebracht, CrossFit zu machen?

M: Mein Sohn hat im CF Basel trainiert und hat auch Trainings gegeben. Er hat mir von den Trainings mit den Masters erzählt und hat mich davon überzeugt ein Probetraining zu machen. Ich war von Anfang an begeistert!

W: Bei der Suche beim Unisport nach neuen Trainingsangeboten bin ich auf CF gestossen. Zwei Versuchsstunden und die Möglichkeit, bei Abwesenheit zu pausieren, haben mich bewogen, dabeizubleiben.

S: Ich habe früher verschiedenste Sportarten (Rennvelo, Langlauf, Joggen, Biken, Wandern) hobbymässig ausgeübt um meine Grundkondition auf einem minimalen Level zu halten. Alles Sportarten mit potentieller Verletzungsgefahr ab einem gewissen Alter! Dann entschied ich mich für einen CrossFit Probelauf.

3. Wie wirkt sich CF auf Dein Körpergefühl und Deine Lebensqualität aus?

M: Ich fühle mich grossartig und bin fast nie krank. Ich hatte seit Jahren keine richtige Erkältung mehr, ich bin viel stärker geworden und meine Körperhaltung hat sich enorm verbessert. Schwere Sachen zu heben machen mir keine Mühe und ich habe enorm viel Energie. Das hilft mir auch bei der Arbeit.

W: Der Trainingseffekt und die gut gelaunte Atmosphäre bei CF hat eine positive Wirkung auf meine Lebensqualität.

S: Schon nach wenigen Trainingsstunden schmerzte der ganze Körper. Ab dem 2. Trainings-Monat ging es aufwärts. Inzwischen fühlte ich mich nach jedem Training wie frisch geboren. Das vielseitige Training aktiviert sämtliche Muskeln. CrossFit ist so etwas wie ein „Rundum-Körpertraining. Meine physische Körperhaltung hat sich positiv verändert. Ganz speziell schätze ich den respektvollen und guten Geist innerhalb unseres Trainingsteam. Alter und Geschlecht werden respektiert, man fühlt sich wohl.

4. Deine Lieblingsübungen?

M: Es wäre einfacher die Frage nach der Übung die ich am wenigsten gerne mache zu beantworten weil ich so viele „Lieblings“ -Übungen habe 😉 Wenn ich mehrere nennen darf sind es: Sit-ups, Squats, Push Press, Deadlift, Floorpress, Wall-Balls, Jumping pull-ups, Box jumps und seit neuestem auch Ropeclimb – aber auch nur, weil ich das nach drei Jahren endlich gelernt habe. Ich finde die Partnerübungen auch super, die machen unglaublich viel Spass. Es gibt aber wirklich nur wenige Übungen die ich nicht so gerne machen wie z.B. Klokov Press oder Burpees!

W: Ich mache eigentlich im Rahmen meiner Möglichkeiten gerne alles mit.

S: Alle Übungen sind mir recht. Einzelne kann ich besser und einzelne liegen mir nicht so richtig. Aber mit 75 Jahren bin ich glücklich total dabei zu sein. Was in meinem Alter nicht mehr so gut funktioniert ist ‚Seil-Klettern’.

5. Was hat sich durch CF für Dich verändert?

M: Ich bin ausgeglichener, stärker und schlanker geworden. Ich habe noch nie vorher ein Training gehabt, auf das ich mich so freue wie auf CF. Wenn ich mal nicht gehen kann, frustriert mich das richtig, vor allem wenn ich aus geschäftlichen Gründen kurzfristig absagen muss. Aber die Leute im Geschäft wissen wie wichtig mir CF ist – und wie „grantig“ ich werden wenn ich nicht gehen kann – und nehmen bei den Terminen meistens Rücksicht! Ich hoffe ich kann noch sehr, sehr lange CF machen. Meine Ü70 CF Master Kollegen zeigen mir, dass es möglich ist!

W: Nach zwei grossen Operationen war es für mich wichtig, nicht in eine Invaliden-Mentalität abzugleiten. Das CF-Training hat mir geholfen, körperliche Leistungsfähigkeit und damit Lebensfreude zurückzugewinnen.

S: Schon nach wenigen Trainingsstunden schmerzte der ganze Körper. Ab dem 2. Trainings-Monat ging es aufwärts. Inzwischen fühle ich mich nach jedem Training wie frisch geboren. Das vielseitige Training aktiviert sämtliche Muskeln. CrossFit ist so etwas wie ein ‚Rundum-Körpertraining’. Meine physische Körperhaltung hat sich positiv verändert. Ganz speziell schätze ich den respektvollen und guten Geist innerhalb unseres Trainingsteam. Alter und Geschlecht werden respektiert, man fühlt sich wohl.

CrossFit Basel organisiert am 23. Mai 2015 einen ‚Bring a Master Day’ bei uns in der Box am Dreispitz. Hier können unsere Mitglieder ihre 50+ Verwandten, Kollegen oder Familienmitglieder mitbringen und ihnen zeigen, wie viel Spass CrossFit macht und wie gut es tut. Wenn ihr also noch nach einer Trainingsroutine sucht, welche einen tollen Teamgeist, viel Spass, Effektivität und ein gutes Lebensgefühl mit sich bringt, dann kommt vorbei. Unsere Coaches werden Euch die Philosophie hinter CrossFit erläutern, plus ihr werdet in den Genuss einer richtigen Masters Klasse kommen.

Wir zählen auf Euch!!

Anmeldung bitte per Email an web@crossfitbasel.ch.

Ein grosses Dankeschön an unsere Masters für diesen Beitrag!

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Too unfit to workout? Not vital enough for CrossFit? Now that is definitely not an excuse. The best possible example are our masters who train at least twice a week at our box and give it their all. Since more than two years, CrossFit Basel offers classes for the masters category – four classes a week:

Monday, 12:00 (as of April 27)

Tuesday, 5pm (CrossFit Basel Downtown)

Thursday, 6pm

Sunday, 4pm

You see – no excuses. Our oldest master member is Werner. He is 78 years old and like everyone else, he does Push Ups, Burpees over bar, lifts weights or runs the round around the box. The classes are programmed and adapted based on the state of ability of our masters.

_MG_9298Werner, Marie and Sales were so kind to share with us their thoughts, experience and insights about their CrossFit career. Read on to find out more about our passionate master CrossFitters!!

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For how long have you been doing CrossFit?

M: Since three years now.

W: Since beginning of 2013.

S: Two years ago, I read an article in the newspaper and wanted to try it. That’s how I got to know CrossFit.

What made you start with CrossFit?

M: My son was an athlete and coach at CrossFit Basel. He told me about the Masters Classes and convinced me to try CrossFit. I was hooked right away!

W: When I was looking for sports offers at the University, I stumbled over CrossFit. Two Free Trials and the option to take a break when I am not around gave me the motivation to stay.

S: Earlier, I practised different sorts of sports like Nordic Skiing, Running, Hiking, Cycling etc. in my freetime to keep up with my condition on a minimum level. All kinds of sports with a potential risk of injury at a certain stage of age! So I decided to give CrossFit a try.

How does CrossFit impact your well-being and your quality of life?

M: Enormously. I feel absolutely great and I am hardly ever sick. Since years, I haven’t had a cold. I got so much stronger and my posture improved tremendously. Lifting heavy things isn’t  a problem anymore and I have an incredible energy. I love that this helps me at work too.

W: The training effect is fantastic, plus the good mood and the positive atmosphere at CrossFit Basel influences my quality of life in a very positive way.

S: After my first training, my whole body was in pain. But only the second month after training, it got better and better. Meanwhile, I feel like a newborn after each training session. The variety of the workouts activates several muscle groups at the same time. CrossFit is an ‚Allround Training‘. My posture improved tremendously. I especially love the positive attitude of the community and the good mood at the box. Age and Gender are treated with respect and I feel glad all over.

What are your favorite exercises?

M: That’s a hard question, since I have so many favorites! If I may list a few these are: Sit-Ups, Squats, Push Press, Deadlift, Floorpress, Wall-Balls, Jumping Pull-Ups, Box Jumps and as of late, I love the Rope Climbs – because I finally learned how to do them! I also love the partner exercises, they are so much fun. I could skip on Klokov Press and Burpees though :-).

W: Within the limits of my abilities, I like to do all the exercises we work on in class.

S: I like them all. Some of them are easier to perform, others I struggle with a little more. But I am extremely happy to be part of CrossFit with my 75 years of age. I am not too strong at rope climbs though.

How did your life change since you started doing CrossFit?

M: I am a lot more balanced, stronger and slimmer. Never before I was looking forward to a workout like I do to CrossFit. I am frustrated if I can’t make it to my training class. I am lucky that my teammates at work know my love for CrossFit and plan appointments accordingly. I hope I can do CrossFit for as long as possible. My +70 CFBF friends show me that everything is possible!!

W: After two surgeries, it was extremely important to me not to slide into a ‚mood of disability‘. CrossFit helped me to gain back performance, capacity and most importantly vitality and love of life.

S: My shoulder pain has gone. Overall, I feel relevantly better than in the time before I started with CrossFit and several of my muscles called back again!

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A big thank you to our Masters and their effort and contribution!

CrossFit Basel will host a ‚Bring a Master Day‘ on May 23rd 2015 at the Dreispitz box. We count on you!! This is the chance to introduce your 50+ colleagues, relatives or friends to CrossFit! If you are 50+ and are looking for a workout routine that involves great team spirit, Happiness and Health and Well-Being, then come and join us!! Our coaches will introduce you to the philosophy behind CrossFit, plus you will get to enjoy a full Masters Class.

Registration via email at web@crossfitbasel.ch.

Karate and CrossFit

Radovan Simic is a CrossFit athlete and former coach at our box since 2011. His main focus though lays on a sport he performs since the age of 10 – Karate.

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CrossFit Basel sponsors his career since 2 years and provides the location and infrastructure for him to absolve 70% of his trainings. Besides his workouts at the box, he trains at Hayabusa Basel – all in all, he absolves 10-12 Training sessions per week. Radovan holds the black belt 1st Dan and is part of the National Swiss Team since 2004.

A few of the highlights of his career are:

  • Multiple times Swiss Champion in all age groups
  • 3rd place World University Championship
  • 3rd place Europe – and World Cup

Why CrossFit and Karate? ‚ The combination of the two sports works extremely well for me. Both of them are coordinatively and technically highly demanding and are based on Interval Endurance. Along with this, both sports train maximal and explosive strength. The fights show a similar short and intense dynamic which is an ideal completion of my training program.‘

Past Weekend, he travelled to Almere, Netherlands to take part in one of the Karate 1 Premier League Competitions. These take place all over the World (France, Turkey, Egypt, Austria, Germany, Japan, and Brazil) and are qualification rounds for the European- and World Championships.

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This competition in Almere is one of the biggest Karate 1 tournaments, since it is the last one before the European Championship and is booked by pretty much all the premium Karate athletes from around the world.

This years season was disappointing for Radovan, and on Sunday, he lost 4:2 in the first round against his opponent Zarko Arsovski from Macedonia in the category Kumite +84kg. To his credit, Radovan was injured over 3,5 months prior to the start of the tournaments. In November, he injured the medial collateral ligament and in December he broke his big toe on the right. Limited in training due to these injuries, he wasn’t able to go all out and accordingly wasn’t in his usual shape for the start of the season.

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The final winner of the tournament in the end was European and World Champion Jonathan Horne from Germany who fought in the final against Shahin Atamov from Azerbaijan.

We have no doubt that Radovan will come back stronger once he is fully recovered from his injuries – if this will be in Karate or CrossFit.

Reebok CrossFit Games Open 2015 – let’s do this!

It is THIS time of the year again!!

The season 2015 begins with the worldwide CROSSFIT GAMES OPEN – on February 26 2015!! Our ambition is to qualify for the CrossFit Regionals Europe where we were part of since 2011 – challenge accepted!!

 

What are the CrossFit Games? 

Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 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 who are currently prepping for the competition. Join them and let’s compete side by side!!

Are You Tough Enough 2014

On February 26, 2015 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 30th, 2015). 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.

Let’s DO THIS!! 

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

  • Friday, 7:30pm – 9:30pm
  • Saturday, 3pm – 5pm (no workout time on March 14 and March 21) / 7pm – 9pm
  • Sunday, 2pm – 4pm (no workout time on March 1st, March 15 and March 22) / 7pm – 9pm
  • Monday, 2:30pm – 4:30pm (exclusively reserved for Competition-Athletes) / 7:30pm – 9:30pm

Please be aware of workout time changes. Stay tuned on our Facebook page 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. Go, sign up!!

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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. 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 ladies team in action!

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.

2014: Again last year, 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 Copenhagen 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.

Become 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. If you already absolved the course or have any questions about it, contact us at email at web@crossfitbasel.ch.

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And now let’s train, prepare, get strong and look forward to a strong CrossFit Games Open 2015!!