WOD
15 Minutes AMRAP in teams of 2:
800m Row
80 Double under
80 Kettle bell snatch (24kg/16kg)
„If you are not willing to risk the usual you will have to settle for the ordinary.“ – Jim Rohn
Samstag, 30. April 2016
Archiv für den Monat: April 2016
Freitag, 29. April 2016
WOD
21-15-9
Deadlift (75kg/55kg)
Pull ups
Push ups
„To live a creative life, we must lose our fear of being wrong.“ – Anonymous
Donnerstag, 28. April 2016
WOD
4 Rounds in teams of 2:
400m run
35 Kettle bell dead clean to squat (32kg/24kg)
30 Toes to bar
„Things work out best for those who make the best of how things work out.“ – John Wooden
Mittwoch, 27. April 2016
WOD
10 Minutes EMOM:
6 Wall ball (30/20)
9 Medball russian twist
„If you’re offered a seat on a rocket ship, don’t ask what seat! Just get on.“ —Sheryl Sandberg
Dienstag, 26. April 2016
WOD
25-20-15
Burpee box jump (51/41)
Double dumb bell hang squat cleans (20kg/15kg)
„What’s money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do.“ —Bob Dylan
Montag, 25. April 2016
WOD
12 Minutes EMOM:
1) 12 Dumb bell snatch (20kg/15kg) + AMRAP walking lunges
2) 20 Kettle bell halos + AMRAP swings (24kg/16kg)
3) Rest
„Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless.“ —Jamie Paolinetti
Sonntag, 24. April 2016
WOD
25 Minutes AMRAP in teams of 2:
60 Calories airbike
2 rounds of:
30 Hang power clean (50kg/35kg)
30 Frontrack walking lunge
„The most difficult thing is the decision to act, the rest is merely tenacity.“ —Amelia Earhart
Results Swiss Single Lift Championships (SDFPF) 2016 – Colombier
WE ARE PROUD TO BE STRONG!
On Saturday, April 23rd, the Swiss Drug Free Powerlifting Federation (part of WDFPF) hosted their annual Swiss Championships in Colombier. For the first time the Single Lift Competition was separated from the Powerlifting. About 30 athletes participated. The Committee thanks all volunteers and all participants, congratulations for the great results!
CrossFit Basel was represented by Nick, Fisnik and Ramon and won 5 gold medals, took 1 swiss and 1 world record! Ramon won best lifter in the Squat and the Deadlift according to bodyweight and age adjusted points across all categories.
Our lifting Team currently holds 78 swiss, 3 european and 6 world records!
Find detailed explanation about the sport of Powerlifting as well as past reports on the bottom of the post.
The official detailed results will follow soon (when published by the federation.
Results Team CrossFit Basel:
Fisnik Kuçi, Swiss Champion JR/-67.5kg in the Deadlift:
Deadlift: 170kg
Nick Charnley, Swiss Champion M1/-60kg in the Squat (WR) and Deadlift:
Squat: 127.5kg
Deadlift: 167.5kg – X171kg
Ramon Gysin, Swiss Champion SR/-100kg in the Squat and Deadlift, second in Bench Press:
Squat: 240kg – X272kg
Bench Press: 157.5kg – X162.5kg
Deadlift: 260kg – X270kg
Find the best lifts of Team CrossFit Basel on vimeo and more pictures on flickr.
Are you interested in hosting one of my Powerlifting Seminars?
Get back to me 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 is the Swiss Single Lift Championship in Colombier (Saturday April 23rd).
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 will be banned FOR LIFE and all past results will be erased.
Reports from the past:
2016:
Swiss Powerlifting Championships
2015:
World Single Lift Championships
2014:
World Single Lift Championships
2013:
2012:
European Single Lift Championships
2011:
2010:
2009:
Samstag, 23. April 2016
WOD
3 Rounds for time:
20 Deadlift (80kg/60kg)
200m Run
20 Burpee over bar
„The most common way people give up their power is by thinking they don’t have any.“ —Alice Walker
Switzerland’s Fittest 2016
Sunday, April 4th, CrossFit Zug/Luzern hosted the first national competition „Switzerland’s Fittest“ at the go active fitness exhibition in Luzern.
Thank you Janosch and Stefan for a fantastic event! Great atmosphere, challenging workouts and precise organisation. A big thank you also to all volunteers as we know how much work it is to host events.
CrossFit Basel was represented with three Athletes: Alessia Wälchli, Joel Wächter, Ramon Gysin.
Find the full ranking of the competition here.
Podium:
Male:
1. Christoph Büeler (CrossFit Luzern/Zug)
2. Henry „Gülle Heiri“ Kulla (CrossFit Kreis 9)
3. Christof Zellweger (CrossFit Turicum)
Female:
1. Lindsay Hurte (CrossFit Turicum)
2. tied: Lisa Eble (CrossFit Jackhammer)/Alessia Wälchli (CrossFit Basel)
Congratulations Alessia for your great performance! She fought well and won a special prize for her dedicated effort.
Joel and Ramon both finished on a tied 7th place!
WORKOUTS:
A: Disco Disco
4 Min. to establish your 3 RM Bench Press:
Ramon won with 3 x 150. Joel took 7th with 3 x 105. Alessia got 3 x 65 for a forth place.
B: Stand up
4 Min. to establish your 3 RM Backsquat:
Ramon won with 3 x 230. Joel took second with 3 x 170. Alessia took second as well with 3 x 112.5. Seems CrossFit Basel knows how to squat.
Ramon was told by the organisers beforehand that he might have to bring his own plates (blue competition plates). He had to.
C: Updside Down
1 attempt to find your Max Effort unbroken T2B
1 Min. AMRAP to perform the Handstand Parcour
Ramon took last with a new PB of 27 unbroken Toes to bar. Joel took second last with 29 reps. Alessia took second again beating even the best male athlete. 42 reps.
Ramon took 6th in the handstand walk parcour. Joel 5th. Alessia fourth.
The Fifties
For time:
50kcal Assault Air Bike:
Start with arms and legs then splitting up legs only and alternating to arms only every 5 calories (until 50 calorie total is met)
50 Squats
50 HR Pushups
50 Pull-ups
Ramon sprinted through the Assault Bike calories and the Squats, got stuck on the pull-ups. Finished 9th. Joel showed a balanced performance, took 5th. Alessia crushed the workout and finished 30 seconds ahead of her competition.
All in / All out
5 Bar Facing Burpees
10 Squat Snatch 60/40 Kg
20 Box Jumps 60/41 cm
30 DB Thruster 15/10 Kg
40 Double Unders
50m One Arm Overhead Lunges 24/16 Kg
40 Double Unders
30 DB Thruster 15/10 Kg
20 Box Jumps 60/41 cm
10 Squat Snatch 60/40 Kg
5 Bar Facing Burpees
Ramon had a very hard time on this one, just finished barely within the timecap, got a 9th place. Joel got a solid 5th place again. Alessia crushed it once more and took third.
A: The Bear
For Time:
5 Bear Complex 70/50 Kg
Third place for Ramon. 6th for Joel and third for Alessia.
Only the top 4 moved on to the very final Workout:
B: Showdown
Buy in:
1000 m Row
2 Rounds for Time:
10/7 m Handstand walk
10 Deadlifts 130/90 Kg
10/7 m Handstand walk
10 Bar Muscle up
Buy out:
75 Wallballs 10/6 Kg
After a long day, this was super hard. Alessia managed to finish the workout, but the other girls were all ahead of her, 4th place.
More Pictures/Videos:
