Nächstes Schnuppertraining Sonntag 04. Mai 2014 um 14h!

Anmeldung unter/registration under roberta@crossfitzuerich.ch


Reebok Crossfit Apparel              


Startseite | Monthly archive

March 2011

Tuesday 01.03.2011


Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you've got a twenty pound vest or body armor, wear it.


Mögliche Abweichungen vorbehalten!!!!!!!!!!!

Wednsday 02.03.2011

Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups


The only way to improve your ability to hold a handstand is to practice handstands. Do handstands whenever you get a chance. This is comparable to learning to walk. When children learn to walk they practice constantly. This is the same approach that should be taken with handstands. A solid static handstand is essential to performing free standing handstand push ups. Handstands can be practiced against a wall to develop strength in the position and to allow for enough time in the handstand to play with body alignment. Handstands against a wall should be practiced both with the back to the wall and facing the wall.


Handstand facing away from the wall, proper position Handstand facing away from the wall, improper position
Correct Incorrect - hands too far from wall

Thursday 03.03.11

Deadlift 5x5


AMRAP 8min:

5 hang power clean, 95lbs

5 thrusters, 95lbs

10 russian twist, 25lbs KB

DL Setup: stance = hip wide, weight in heels, back arched, shoulders slightly in front of bar, bar in contact with shins, arms straight

Friday 04.03.2011

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards


Saturday 05.03.11

Shoulder Press 3-3-3-3-3-3-3

We learn new movements every day...

Sunday 06.03.11

Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

Monday 07.03.2011

4x5 Turkish Get Up (2x5 left, 2x5 right)

50 Push Ups

75 KB Swings 1.5 pood

100 Squats

50 Sit Ups

75 Squats

100 Double Unders


Note: CrossFit Endurance Running Class Schedule in March


Wednesdays: 9th, 23rd, 30th

Monday: 28th only

Please note that for Wednesday, March 16th, there will be no class. In addition, there is no Monday session on the Monday, the 7th.


Lots on tap for our spring sessions, including new drills, more video analysis & a great set of running WODs!

Tuesday 08.03.2011

4 rounds of:

90s band runs

30s rest

90s max rep pull up's

30s rest


Alternative Track WOD:

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds


hi all, we just got a notice from Malawi. Here the original mail from Ken Wong:

"Hi Ozi, Cherie, and Milud,

I showed your video to your youth group yesterday, and they then followed up with an energetic 24 hours of volunteering (i.e., each one did 80 minutes or so of work). They were mesmerized by your video!

(what was going thru their heads, well, I don't know...!)

A video will follow of the youth group in the fields will follow once I'm back in NYC -- I'm sure you and your team will all enjoy it. 

THANK you again. You all must come down some time.



Wenn ich die Fotos anschaue, finde ich es fast unheimlich, mit wie wenig wir diese Jugendliche glücklich gemacht haben und ihnen Hoffnung und Motivation gegeben haben.

Ich wiederhole hier noch die Worte von Sean Penn: wenn ihr noch nicht begriffen habt, dass ihr anderen helfen müsst, dann werdet ihr in Schande sterben!!

Wednsday 09.03.2011

AMRAP 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

Voaussetzung: mind. 150lbs Benchpress und 185lbs squat. 


Alle andere:

15min AMRAP of:

5 KB Floor Press

10 KB Squats


Go Cis!

In nur wenigen Wochen hat Narcis Pasic seine Leistung so krass verbessert, dass er aus der 4. Liga Mannschaft in die 1.Liga geholt wurde. 

Thursday 10.03.2011


With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.




We from CrossFit Zurich sell our protein powder because we know what is inside! Do you know what's in your protein powder? 

Here we go— another PERFECT example of why we should always know what’s in our food. Below illustrates what I consider to be the main findings from Dr. Mercola's article, "Avoid These Toxic Protein Powders Until You Hear These Disturbing Details".

**DISCLAIMER:This is, in fact, nothing less than disturbing. Be prepared to spew.???”Three daily servings of the ready-to-drink liquid EAS Myoplex Original Rich Dark Chocolate Shake contained an average of:

      16.9 µg (micrograms) of arsenic

      5.1 µg of cadmium

The proposed United States Pharmacopoeia’s (USP) limits for these two toxins are 15 and 5 µg respectively.

The worst of the products tested was Muscle Milk Chocolate powder, which contained all four toxic metals; three of them at the highest levels of all products tested. Three daily servings of this particular brand and flavor contained an average of:

      5.6 µg cadmium

      13.5 µg of lead

      12.2 µg of arsenic

      0.7 µg of mercury?

Muscle Milk’s Vanilla Crème contained slightly less lead, but still exceeded the USP lead limit of 10 µg.

A fourth product, Muscle Milk’s liquid Nutritional Shake Chocolate, also tested high in arsenic, providing you with an average of 14.3 µg of arsenic per day, which is very close to the USP limit.

Clearly, getting a potentially toxic dose of heavy metals with your daily protein drink is not what you had in mind, but based on these results, that may indeed be what you’re getting…”  ????OK, I'm seeing a lot of this Arsenic and Cadmium stuff--- what's so bad about these guys anyway? ??"Arsenic and cadmium appear to be the most problematic here, as the levels of these two compounds in some cases exceeded maximum "safe" limits. However it's worth noting that, ideally, you don't want to ingest these toxins at any level, other than what might naturally occur, as even low-dose exposure can contribute to lingering health problems.

Various toxins can also act together synergistically, creating even more potent, damaging effects.

      Exposure to low levels of arsenic can cause nausea and vomiting, decreased production of red and white blood cells, abnormal heart rhythm, damage to blood vessels, and a sensation of "pins and needles" in your hands and feet. Long-term exposure has been linked to cancer of the bladder, lungs, skin, kidney, nasal passages, liver and prostate.

      Cadmium is also a known human carcinogen.It damages DNA and also disrupts a DNA repair system that helps to prevent cancer. According to ABC News, cadmium also "raises special concern because it accumulates in and can damage the kidneys… and it can take 20 years for your body to eliminate even half the cadmium absorbed today."

It's important to realize that toxic metals such as the ones discussed here typically accumulate in your body over time where they can cause irreparable damage. Further damage can be prevented by using various detoxing methods to remove the metals, but this can be a slow, difficult process."