December 2010

Wednesday 01.12.10

We're extending our special free Wednesday CrossFit Endurance (CFE) WODs by one additional week! Today we're offering the usual CrossFit WODs at all normal times in addition to a CrossFit Endurance WOD at 19:00. The 19:00 CF class will be offered as normal, so at that time we will be running two separate WODs. Our CFE program will then pause for a few weeks while Jeff is at the SEALFit Kokoro Camp in the States and then resume as an add-on specialty offering in January.

Don't forget: the surprise 24 WODs for the charity event will be announced via our Twitter feed every hour on the hour starting 14:00 CET on Saturday!

Matthias = Intensity

CrossFit WOD

5 rounds for time:

40 Kb Swings

30 Situps

20 Pushups

CrossFit Endurance WOD (19:00 only, meet Jeff at the gym)

Dress for winter!

Warm-up: Technique drills outside at the gym and then an ever-varying warm-up run to the track.

Workout:

2×5 min intervals w/2 min recovery between intervals

Next interval scheme starts after the 2 min recovery

5x1 min intervals w/ 30sec recovery between intervals

Hold maximal distance possible on each of the set intervals.

Wednesday 01.12.2010

"Liam"

5 rounds for time:

40 Kb Swings

30 Situps

20 Pushups

Thursday 2.12.10

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

Natasha wins the Hard Core Athlete award for the week for showing up at the CrossFit Endurance WOD on a cold, snowy night. The reward: being part of the first named CFZ Endurance WOD: "Gleis 7", which is a Fartlek Interval Run that goes along the Sihl, up and down Gleis 7 in the middle of Zürich HB, through the Rennweg, and down the Bahnhofstrasse. An instant CFZ Endurance classic & a well-earned award Natasha!

Friday 03.12.2010

weighted pull up's 5x5

bench press 5x5

CrossFit Zürich TV special!

one last night of sleep before the 24-in-24!

Live Event Coverage on Twitter

Live Coverage on the CrossFit Zürich Twitter page!

Monday 6.12.2010

NO LUNCH CLASSES!!!!

First class starts today at 17.00

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Tuesday 07.12.2010

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Day 2 after the 24h Charity event. Still a bit tired but almost no soreness!!

Wednsday 08.12.2010

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

we are running outside today. so, don't forget warm stuff!!

Awesome!

Thursday 09.12.10

gymnastic warm up

Skill: kipping pull up's

5x5 Bench press

Coach Isaac invites you for some burpees...

Friday 10.12.2010

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Happy Birthday coach Mike!!