Archiv für den Monat: April 2021

Lockdown 2.0 – Donnerstag, 15. April 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

Strength: 
8-12 DB/KB Good Morning 
8-12 Dips
8-12/s DB/KB Rotation Row



WOD: Tabata’s (8 Rds 20’’ON / 10’’ OFF)

– Double Unders
1min Rest
– Single Arm Thruster
1min Rest
– V-ups
 
 

OUTDOOR POWERLIFTING 

A. FSQ: 2 x 9 @ 70% TEMPO 2020

B1. DB/KB Stifflegged Deadlift: 4x 12

B2. Tempo weighted push ups: 4x 8-12 (3011)

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Hang (Squat) Clean & Jerk 8-10 x 1 @ 60%+ E60s
 
B. Hang Power Snatch 4-6 x 3 @ 50%+ E90s
 
C. Clean Pull 4 x 3 @ 90%+ E2MOM

Lockdown 2.0 – Mittwoch, 14. April 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

Strength: 
 
7/7 Single Arm overhead Reverse Lunges
8-12/s Floor Press
20 – 30sec L-Sit


WOD: AMRAP 12’

8 Single Arm Hang Power Clean 
10 Single Arm Shoulder to overhead
40 DU’s
 

OUTDOOR POWERLIFTING 

A. Deadlift: 4 x 8 @ 70-75%

B1. KB/DB shoulder Press: 4x 8-12/s

B2. Dips (box):  5 x 8

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Muscle Snatch 5 x 5 @ 20-40% E90s
B. Overhead Squat 5 x 5 @ 50%+ E90s
C. Shoulder Press 4 x 12 @ AHAFA 

 

Lockdown 2.0 – Dienstag, 13. April 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

Outdoor
WOD: For Time (T.C. 40’)
1600m Run 
 
Then : 10 Rds of: 
 
10 Sit-ups 
20 Push-ups
30 Air Squats
 
1600m Run
 
Home 
50 Burpees 
 
Then: 10 Rds of:
 
10 Sit-ups
20 Push-ups
30 Air Squats
 
50 Burpees
 

OUTDOOR POWERLIFTING 

A. Bench Press: 4 x 10 tempo 2020

B1. KB/DB front rack Bulgarian split squat: 4x 8-12/s

B2. KB/DB bent over row: 4x 8-12

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. (Squat) Clean & Jerk 4-6 x 3 @ 60%+ E90s
B. Power Snatch 8-10 x 1 @ 50%+ E60s
C. Back Squat 4 x 4 @ 70%+ E3MOM

Lockdown 2.0 – Monday 12th April 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

Strength: 

8-10/s KB/DB Seated Shoulder Press

12-16 KB/DB Bent over Row (both hands on DB/KB) 

8-10 KB/DB Standing Triceps Extension 

8-10 Lateral Raise 

WOD: AMRAP 15’ 

3-6-9-12-15-18-…

Sumo DL High Pull

HRPU

OUTDOOR POWERLIFTING 

A. BSQ: 7 sets up to heavy 1
B1. KB/DB standing Seesaw press: 4 x 16-24
B2. Single arm KB/DB bench row : 4 x 8

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. (Squat) Snatch 8-10 x 1 @60%+ E60s
B. Power Clean 4-6 x 3 @50%+ E90s
C. Front Squat 4 x 4 @ 80%+ E3MOM

NO BULL CrossFit Games Open 2021 // THE RECAP

It’s done ! Once again. The 2021 Open is history !  What a great three weeks. 

81 members of CrossFit Basel/Downtown participated, making CrossFit Basel the box with the second most registrations in the whole German-speaking area of Europe (including Germany and Austria). This is awesome !

The circumstances were definitely special, but we are extremely satisfied with how we managed to stage this great event together. As announced in advance, many went above and beyond, did double-unders, wall-walks, toes-to-bar, kipping pull-ups or chest-to-bar pull-ups for the first time, or achieved feats you didn’t think you could do. The Power of Community !

The Open 2021 ended with not one (!) but two (!) workouts: 21.3 and 21.4. These workouts combined our gymnastic and olympic weightlifting skills and pushed us to the limits one last time ! 

21.3

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups
15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.   95 lb. for the front squats and thrusters. Time cap: 15 min.

21.4

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3. Time cap: 7 min.

Well done to all and congratulations on your well-deserved success ! As expected, you showed up at each event, fight through the pain and supported each other. With this special outdoor open edition, we showed that we are able to adapt and to grow stronger together in any kind of situation. 

Now some numbers and final performance analysis:

For the 21.3 and 21.4

In the women category: 

21.3                                                21.4

Congrats to Mandy and Nora for winning the 21.3 and the 21.4 event in the box. 

In the men category: 

21.3                                                21.4

Congrats to Nicolas F. and Ramon for winning the 21.3 and the 21.4 event in the box. 

Overall

CFBS-CFBS Downtown Top Ten Women Leaderboard:

Congrats to Katrin Luethy who earned the title of the fittest women of the Box and to Coach Mandy and Alice who are sharing the second place ! 

CFBS-CFBS Downtown Top Ten Men Leaderboard:

In the men category, congrats to Nicolas Fischer  who earned the title of the fittest men of the Box and to Nikola Jevtic for his second rank and coach Tom Witzig (first time in the open!) for his third rank. 

We can find some of these names on the swiss leaderboard again:

Swiss – MEN:
68. Nikola JEVTIC
71. Tom WITZIG

Swiss – WOMEN:
34. Katrin LUETHY
40. Alice MINGHETTI 
44. Mandana ZEHTABCHI 
72. Athimed El Taher

Swiss – MEN (35-39):
19. Ramon Gysin
81. Oli Sutter

Swiss – WOMEN (35-39):
4. Katrin LUETHY
33. Tania GARITO
43. Nathalie SCHÄFER
45. Franziska GRASSINGER

Swiss – MEN (40-44):
71. Borna MUELLER
97. Fabian BOHL
98. Rodrigo DELGADO

Swiss – WOMEN (40-44):
21. Sandra LIETZAU
38. Anna HIRSCHMANN
56. Anja FANKHAUSER
66. Tanja RÜEGG

Swiss – MEN (45-49):
22. Gabriel GEE-JAY JENNY
25. Marc HELL
38. Francis FINK
48. Chris PADAIN

Swiss – WOMEN (45-49):
24. Gabriela GOGEL
36. Sonja RAHM

Swiss – WOMEN (50-54):
14. Katharina BARMETTLER

Swiss – MEN (55-59):
9. Adrian Gasser

FINAL standings of CrossFit Basel and CrossFit Basel Downtowns internal Open competition:

Team Scrambled Legs secured the victory but two other teams rest is very close together! Congrats to Team Bacon-Lauchs and Vallabilla.


THANK YOU !

Now it’s time thanks everyone who was involved:

Fist I want to thank Ramon who made the open possible  during this challenging period. I also would like to thank Alice, Mandy, Tara, Nicolas, Tom, Sami, Niklas and Fabiola for their help. Ramon and the coaches were up late to lead the heats and resonate with you. Thanks a lot for your all the extra effort you have put in ! Next our photographer, Elena. Thank a lot for capturating all these magical moments.  And a special thanks to Dino for the construction of the rack which made 21.3 possible !

Last but not least, we want to thank everyone who participated in this very special edition of the CrossFit Games Open. All of you have give your best (and ever more!) and prove that the community is alive ! 

Stay strong and once again, we showed that we are #strongertogether !

See you soon online or outdoor !

Athi 


NO BULL CROSSFIT GAMES OPEN 2021 21.1

NO BULL CROSSFIT GAMES OPEN 2021 21.2

Recap from the Open 2019

Recap from the Open 2018