Studio Update

Liebe Mitglieder/ Dear Members (english version below)

Ab kommender Woche 9. Januar werden wir die Studio-Klassen auf die Gallerie verlegen. Der Vermieter hat uns das Studio im ersten Stock aus Lärmgründen gekündigt. Alle Klassen werden wie bisher weitergeführt. Die Yoga-Klasse am Donnerstagabend wird ein wenig angepasst und mehr auf Mobility und Stretching mit Yogaelementen ausgelegt. Untenstehend der aktuelle Stundenplan. Vielen Dank für euer Verständins

Starting form the coming week of 9. January we will relocate the studio classes to the gallery. The landloard terminated the contact for the studio due to noise complaints from the neighbours. All classes will continue as before. The Yoga class on Thursdays will be adapted to a more  mobility and stretching biased class with yoga elements. Below the current schedule. Thank you for your understanding.

Monday: Fight Fit with Marcelo 7pm

Tuesday: Capoeira for KIds 6pm, adults 7pm, Mobility&Stretching 8pm

Wednesday: Fight Fit 7pm

Thursday: Mobility&Stretching with Yoga elements 7pm

Saturday; Pilates 11am

 

January Benchmarks

This months benchmarks:

  • Friday 13.01.2017: 1RM power clean
  • Monday 16.01.2017: 1RM shoulder press

  • Wednesday 18.01.2017: Benchmark „ZH Total“with BW 40 DL, 30 back squats, 20 Power clean, 10 Shoulder to overhead

  • Thursday 19.01.2017: Benchmark 2k row

  • Tuesday 24.01.2017: Benchmark "Cindy" AMRAP 20min 5 pull ups, 10 push ups, 15 squats

 

Holiday opening hours

Öffnungszeiten über die Festtage / Holiday Opening hours

 

25./26. Dezember: closed

 

27.-31. Dezember reduzierter Stundenplan/limited schedule:

Open Gym from 8am

Lunch class

Evening classes

 

1./2. Januar 2017: closed

Team Update

Liebe Mitglieder/ Dear Members

Wir bedauern euch mitteilen zu müssen, das wir uns per sofort von Coach Nicolas trennen. Dieser Schritt fällt uns nicht leicht. Coach Nicolas hat seine Arbeit stehts  ernst und motiviert erfüllt und war fachlich immer auf dem neuesten Stand. Leider hat sich Coach Nicolas im wiederholten Fall über interne Weisungen hinweggesetzt, so dass wir uns zu diesem Schritt gezwungen sehen.

We regret to inform you that with immediate effect we part with Coach Nicolas. This step does not edge down easy. Coach Nicolas fulfilled his coaching duties always very motivated and at a high level. Unfortunately Coach Nicolas has repeatatly ignored internal guidelines which leaves us no other option.

Sincerely,  Moritz

Muscle Up Cycle!

Liebe Mitglider/ Dear Members

Ab 5. Oktober bieten wir einen speziellen 12 -wöchigen Muscle Up Zyklus an. Möchtest Du endlich deinen ersten Muscle Up schaffen, oder hast Du schon einen Muscle Up und möchtest deine Technik beim Kipping MU verbessern? Das ist dieser Kurs genau das Richtige. Wir bieten zwei Spezialtrainings pro Woche (Mittwochs 18-19 Uhr und Samstags 11-12 Uhr) in einer Gruppe von max 5 Personen und ein passendes Programm zu selber Üben. Voraussetzung sind 2-3 Pull Ups und Dips. Ameldung über membership@crossfitzuerich.ch. max 5 Plätze!

This is a progressive 6 week cycle, slowly and consistently building the strength and technique needed to complete muscle ups. Participants should be present for as many sessions as possible in order to see results. Whether you`re looking to get your first muscle up or to improve your kipping/strict muscle up technique, this cycle is for you. Two weekly sessions (Wednesdays 6-7pm, Saturdays 11-12pm) in a small group of max 5 people and a extra program to practice on your own. Requirement is 2-3 strict pull ups and dips. registration under membership@crossfitzuerich.ch. Max 5 spots!

 

 

 

Programm for 1RM Saturday

Dear Members, here the programm for the 1RM Satruday on 1. October 2016

·         9:30-10:00        Doors open, individual Warm up

·         10:00                 Briefing

·         10:15                   Back squat

·         11:10                    Deadlift

·         12:00                 Shoulder Press

·         12:30-12:45        Oly warm Up

·         12:45                   Snatch

·         13:20                   Clean & Jerk

We will have two center racks for squatting and shoulder press, one for women, one for men.

One Center Oly platform for Deadlift and Oly Lifts.

Rules

·         Warm up on your own

·         Each person has 3 attempts per lift

·         you need to give us a starting weight. Minimum starting weights are shown below

Starting weights

                               Men start weight             Women start weight

Back Squat:          80kg                                      40kg

DL:                         100kg                                    60kg

Shoulder press     40kg                                      20kg

Snatch                   40kg                                      20kg

Clean & Jerk         50kg                                      30kg

Please note that on this Saturday there are no WODs. It's all Lifting. Sign up as usual with Zenplanner. For any questions please contact Coach Moritz (moritz@crossfitzuerich.ch)

No Showers this weekend 24. & 25. September

Liebe Mitglieder/ Dear Members (english below)


Wir möchten euch informieren, dass am kommenden Wochenende Samstag und Sonntag 24.&25. September die Duschen in beiden Garderoben nicht benutzt werden können. Es werden neue Fliesen in den Duschen verlegt. Umziehen wird möglich sein, jedoch eingeschränkt. WC sind normal benutzbar. Vielen Dank für euer Verständnis.

We would like to iunform you that during this coming weekend 24. & 25. September the showers will not be available. We are installing new tiles in the showers. To get changed will be possible but limited, toilettes can be used normally. Thank you for your understanding.

New Classes/ Studio Relaunch!

Liebe Mitglieder / Dear members ( english version below)

Unser Studio im ersten Stock wird wieder belebt! Zusätzlich zur Yogastunde am Donnerstag Abend und Pilates am Samstagmorgen starten wir ab 12. September mit wir zwei zusätzlichen Angeboten:

Fight Fit

Ist eine Kombination aus verschiedenen Elementen aus dem Boxen, Thaiboxen und  Functional Training und bietet allen Teilnehmenden egal ob jung oder alt die Möglichkeit, bis an die persönliche Leistungsgrenze vorzustoßen. Im Fight Fit fördern wir Kondition, Koordination, Selbstverteidigung , Ausdauer,  Kraft und Fitness. Es braucht keine Vorkenntnisse um einzusteigen. Jede(r)  ist willkommen in einem motivierenden Gruppen-Ambiente zu trainieren. Fight Fit wird von erfahrenen Kampfsportlern und Crossfit Trainern geleitet und ist die perfekte Ergänzung und Abwechslung zum CrossFit Training.

Zeiten: Montag und Mittwoch um 19 Uhr

 MoveMob

Ist eine spezielle Klasse für alle die, die an ihrer Beweglichkeit, Flexibilität, Koordination und Agilität arbeiten wollen. Mit Elementen aus Yoga, Klassischem Stretching, Natural Movement, Animal Movement, Tanz und Kampfsport machen wir deinen Körper beweglicher und geschmeidiger und verbessern so deine Bewegungseffizienz und reduzieren die Verletzungsanfälligkeit.

Zeiten: Di 20 Uhr und Freitag 18 Uhr

In derZeit Vom 12. September bis am 9. Oktober testen wir die neuen Angebote und erwarten euer Feedback bezüglich Stundenplan etc. Die erste Schnupperstunde ist jeweils gratis, anschliessend kostet eine Stunde CHF 5.- oder ist im All-Inclusive Abo inbegriffen. Nach dem Testmonat gibt es neue 10-er Abos und die All-Inclusive Memberships

Um die Angebote auszuprobieren laden wir am Samstag 10. September zum Studio Tag der offenenen Türe!

  • 10-11: MoveMob
  • 11-12: Fight Fit
  • 12-13: Pilates
  • 13-14: Fight Fit

Studio Stundenplan ab 12. September

  • Montag:             19:00     Fight Fit
  • Dienstag:           20:00     MoveMob
  • Mittwoch:          19:00     Fight Fit
  • Donnerstag:      19:30     Yoga
  • Freitag:              18:00     MoveMob
  • Samstag:            11:30     Pilates

Dear Members, we are happy to announce the relaunch of our Studio on the first floor! In addition to our yoga class on Thursday evening and Pilates class on Saturday morning for 12. September we will start with two new services!

Fight Fit

Is a combination from different elements from boxing, kick boxing and functional training and offers all participants, whether young or old, the possibility to push to new limits. In Fight Fit we train coordination, self defense, endurance and much more! There is no previous knowledge needed, you can start right away! Fight Fit is coached by experienced martial artist and CrossFit trainers and is the perfect addition to CrossFit. 

Times: Monday and Wednesday 7pm

 MoveMob

A special class for all those you want to improve their flexibility, mobility, coordination and agility. Combining elements from yoga, classic stretching, natural movement, animal movement, dance and martial arts, we make your body more flexible and supple and improve your movement efficiency and reduce your risk of injury.

Times: Tuesday 8pm and Friday 6pm

 In the time from 12. September until 9. October we will test the new services and await your feedback regarding content and schedule. The first try-out session is free, then every class is CHF 5.- or included in the All-Services membership, after the testing period we will have a 10x and All-inclusive memberships.

To try the new services, we cordially invite you to the Studio relaunch open day Saturday 10. September!

  • 10-11: MoveMob
  • 11-12: Fight Fit
  • 12-13: Pilates
  • 13-14: Fight Fit

Studio schedule form 12. September

  • Monday:             19:00     Fight Fit
  • Tuesday:             20:00     MoveMob
  • Wednesday:      19:00     Fight Fit
  • Thursday:           19:30     Yoga
  • Friday:                  18:00     MoveMob
  • Saturday:            11:30     Pilates

 

Benchmarks in September

Dear Members

Here the dates for this months benchmarks:

Monday 12.09.2016: Benchmark "Fran" 21-15.9 Thruster 95/65lbs, pull ups

Wednesday 21.09.2016: Benchmark „ZH Total“ with BW 40 DL, 30 Squats, 20 power clean, 10 shoulder to over head. Cap 15min

Thursday 29.09.2016: Benchmark "Elizabeth"21-15-9 clean 135/95lbs ring dips

Saturday 01.10.2016: 1 RM Saturday!!!!

24in24 Challenge Schedule

Dear Members

Below a rough overview of this weekend's schedule for the 24 workouts in 24 hours Challenge. 

Start is Saturday at 12h, workout 1, 4, 5, 8, 9, 13, 14, 22 and 24 are open to everybody, so bring your friends and family. Special workouts with guest Coaches at 15:00 and 16:00 (with professional Sprinter Amaru Schenkel), Gymnastics with Coach Justine at 17:00, Boxing at 18:00, Game time with basketball, soccer and Unihokey at 19:00, a Midnight run at 0:00, surprise workouts thoughout the whole night, a swimming workout at 8:00 Sunday morning (meet at the gym with bike), Yoga with Coach Jaqueline at 9:00, Training with the Comp Team at 10:00 and the gran finale at 11:00. After that BBQ and Brunch.

 workout 1

12.00h

Location RCFZ

Coach  Moritz

"Relay/Stafette 1" 

Open to all (you can bring your family and friends, no CF experience needed)

 

workout 2

13.00h

RCFZ

Coach Jonas

Surprise

 

workout 3

14.00h

RCFZ

Jonas

Surprise

 

workout 4

15.00 h

meet at gym, jog to Utogrund or meet there 15:15 (https://goo.gl/maps/vvCaRhdH4a82)

Guest Coach

"Outdoor 1"

Open to all

 

workout 5

16.00 h

Utogrund (https://goo.gl/maps/vvCaRhdH4a82)

Guest Coach Olympic Sprinter Amaru Schenkel

Sprinting

Open to all

 

workout 6

17.00 h

RCFZ

Justine

" Gymnastics"

 

workout 7

18.00 h

RCFZ

Dayron

"Cuban Boxing"

 

workout 8

19.00 h

RCFZ

Moritz, Juan

"Game Time 1" (Basketball, Soccer, Unihockey)

Open to all

 

workout 9

20.00 h

RCFZ

Moritz

"Game Time 1"

Open to all

 

workout 10

21.00 h

RCFZ

Justine

Surprise

 

workout 11

22.00 h

RCFZ

Justine

Surprise

 

workout 12

23.00 h

RCFZ

Domi

Surprise

 

workout 13

0.00 h

Meet at gym

Moritz

"Midnight Run"

Open to all

 

workout 14

1.00 h

RCFZ

Guest Coach

"Party Time"

Open to all

 

workout 15

2.00 h

RCFZ

Moritz

Surprise

 

workout 16

3.00 h

RCFZ

Moritz

Hero Workout

 

workout 17

4.00 h

RCFZ

 Moritz

"Water Bucket and Fire Wood carry"

 

workout 18

5.00 h

RCFZ

Domi

Surprise

 

workout 19

6.00 h

RCFZ

Domi

Surprise

 

workout 20

7.00 h

RCFZ

Domi

Surprise

 

workout 21

8.00 h

Meet at gym, ride to lake or meet at Rentenwiese at 8:15 (https://goo.gl/maps/Xu1sd1LxND22)

Moritz

"Swim WOD"

Bring your bicycle! Open to all

 

workout 22

9.00 h

RCFZ

Jacqueline Zibun

"Yoga "

Open to all

 

workout 23

10.00 h

RCFZ

Comp Team

"Train With the Best"

Training with the Competition Team

 

workout 24

11.00 h

RCFZ

"Game Time 2"

Open to all

 

12.00

RCFZ

"BBQ and Brunch"

 

Respect your equipment

Dear All

Please respect your equipment!

This is how the jerk boxes look like today! They have been with the weightlifting club in Thalwil for three years with no scrach, here after 3 months things fall apart. I know accidents can happen, but then at least have the guts to say something and don't just leave the stuff broken in a corner. This applies to other equipment in the gym as well. I regularly pick up torn bands, broken jump ropes etc..In addition since beginning of the year two kettlebells got stolen, various elastic bands and mobility balls went missing....Not cool.

Coach Moritz