Nächstes Schnuppertraining Sonntag 04. Mai 2014 um 14h!

Anmeldung unter/registration under roberta@crossfitzuerich.ch

       

Reebok Crossfit Apparel              

                             

Startseite | Monthly archive

February 2011

Tuesday 01.02.2011

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

 

Thrusters - CrossFit Zürich

Ah, the thruster. It is such a simple movement.  A front squat and a push press.  So, why is it so damn hard? The thruster is the devil’s own creation. Something about it adds up to be so much harder than its parts.

There are, however, some tips that make the thruster a little more easy to manage.  Here are some:

  • Always try to match your breathing to the movement.  With the thruster, this means one breath one entire movement.  Inhale on the way down and exhale at the top of the press.
  • After full lockout is reached at the top of the press, do not lower the bar to the racked position and then drop into the front squat.  From the overhead lockout, immediately drop into the squat, so that the bar reaches your shoulders at the same time as the squat reaches its lowest depth.
  • Try to relax your grip during the squat.  Grip and forearm fatigue can be quite severe during a thruster workout such as Fran, where the opposing movement, pullups, is also grip centric.
  • With the grip and wrists relaxed, try to snap the wrists forward and up at the top of the press, and then snap them back immediately to start the descent.
  • Really try to keep your weight firmly on the heels and off the toes as you perform the front squat.  Pushing the knees out is also key, as is keeping the elbows up. All three of these keys work in unison.  Not only is this proper squat form in general, but it will speed up your thruster by making it truly a vertical movement.  Too many people bring their weight forward onto their toes when in the hole of the squat.  In order to then rise, they need to rock back onto their heels and then drive up.  This horizontal forward and backwards movement at the bottom of the thruster not only makes the movement much slower, but it also speeds up fatigue by wasting energy rocking back and forth.
  • Rest with the bar in the racked position, never overhead.
  • If using dumbbells for the thrusters, hold the DBs so that your little finger is right up against the front part of the DB.  This allows for more of the DB, and thus more weight, to rest farther back on your shoulders, and thus more towards your centerline. This makes the movement easier by reducing the amount of forward pull on your midline in the manner of a back squat vs a front squat.

What tips and clues have I missed?  What are some more that help you with the thruster? Please post to Comments.

Wednesday 02.02.2011

Overhead Squat 1-1-1-1-1-1-1 reps

 

Due to an extraordinary meeting we have to cancel the last WOD (20h) today. Thank you for your understanding. CrossFit Zürich

 

Endurance WOD 19:00 (in addition to normal 19:00 CF WOD)

 

  • Running Technique Drills (Heel Pulls, #1 Fear, Texas Belt, Band Runs)
  • High Intensity Interval Training of 3x (100/200/400m) at 70/80/90%. Rest intervals :15/:30/:45 from slowest pace finisher.
  • Bonus Core work at the track
  • More details on our Endurance program

Mobility Cert

As we are hosting a CrossFit Movement and Mobility Certification on Saturday, February 5, there won't be regular classes nor Schnuppertraining that day. Thank you for your understanding.

Team CFZ

 

Da CrossFit Zürich am Samstag 5. Februar ein offizielles Movement und Mobility Cert veranstaltet, finden an diesem Tag keine Trainings oder Schnuppertrainings statt. Danke für euer Verständnis.

Team CFZ

CrossFit Zurich I will

Check the new Video from the multitalented Coach Mike Zimmermann...!

Crossfit Zurich I Will from Consider This on Vimeo.

Thursday 03.02.11

"4 stations for 5min"

 

station 1

medball run on the mat, 1min

medball slams, 1min

medball run , 1min

medball slams, 1min

medball run, 1min

 

station 2

max rep ground to overhead for 5min, 135lbs

 

station 3

sit up's, 1min

KB step up's, 1min

sit up's, 1min

KB step up's, 1min

sit up's, 1min

 

station 4

AMRAP 5min

5 pull up's

10 squats

 

90s rest between stations

Next generation of CrossFitters is on the way! watch out for Kian!

Herzliche Gratulation Christian Meier und Familie!

February Special! Endurance Program

Get your endurance game on! Let us help you improve your running economy and speed while increasing your endurance performance in time for spring races and adventures. Each session will include skills work, technique drills, interval training & core work, all under the coaching of a highly experienced endurance athlete and all with the aim of taking your endurance game to the next level!

 

February Special:

  • 6 session Endurance specialty pass for 100 CHF
  • 10 session Endurance specialty pass for 150 CHF

The standard drop-in fee for a one hour specialty classes is 20 CHF.

 

Note: February 6-er specialty pass can be used for 2 months from date of purchase. 10-er is valid for 4 months. The best way to improve is to show up consistently.

 

Schedule

Endurance sessions with a running focus will be offered at the following times in February and March:

  • Mondays: Feb. 7, 14, 21 & March 28
  • Wednesdays: Feb. 9, 16, 23 & March 2, 9, 23, 30

All sessions start at 19:00. Unless announced otherwise on this site 48 hours in advance, we'll meet at CFZ & run to an outdoors training location (track or hills).

 

Please contact Coach Jeff with any questions and to sign-up!

Friday 04.02.2011

Snatch balance 3-3-3-3-3

 

Snatch bottom position

No classes on Saturday, 5 February

As we are hosting a CrossFit Movement and Mobility Certification on Saturday, February 5, there won't be regular classes nor Schnuppertraining that day. Thank you for your understanding.

Team CFZ

 

Da CrossFit Zürich am Samstag 5. Februar ein offizielles Movement und Mobility Cert veranstaltet, finden an diesem Tag keine Trainings oder Schnuppertrainings statt. Danke für euer Verständnis.

Team CFZ

February 20th: CFZ Warrior Challenge 4!

When? Sunday, February 20th at 16:00

 

What?

Inspired by the SEALFIT Kokoro experience and a quest to build and reinforce your unconquerable spirit, the programming is original CrossFit Zürich by Coach Jeff.  Each CFZ Warrior Challenge lasts 2-2.5 hours and covers a wide range of activities, intensity levels and physical and mental toughness challenges. It’s grueling, it will test your limits and it will also offer many takeaways that you can apply to your training, adventures or races and even your daily life.
 
Is it for me?

If you've completed any of the first 3 Warrior Challenges, then yes, it's for you.

 

If you are new to the CFZ Warrior Challenge series, please consider the following questions:

  • Have you been CrossFitting consistently for at least 3 months?
  • Are you confident in your skills and consistency in the core CrossFit movements & confident that the coaching team would agree with your assessment?
  • Do you want to test your limits or discover something new about yourself or become a better leader or coach?

If you'd like to request a spot, seek input and approval to join, or just have questions, please contact Coach Jeff.


 

Specialty Event Cost: 40 CHF
 
Max 12 participants. Open to the first 12 qualified members who request a spot by contacting Coach Jeff.
 

Monday 07.02.11

21-15-9

wallball

push up

 

21-15-9

sumo DL high pull

burpees

 

21-15-9

jumping lunges

toes to bar

 

you have max 6min for each couplet, the 5min between the couplets are used for specific mobility for the next couplet

impression from the warrior WOD