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Startseite | Monthly archive

April 2011

Friday 01.04.2011

300 Muscle-ups for time


If you cannot do the muscle-ups do 2000 pull-ups and 2000 dips and 1000 Burpees....


friday 01.04.2011: 7.30h early birds in action!!

CFZ Warrior Challenge 5!

When? Saturday, April 16th at 16:00



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 4 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 athlete, leader or coach?
  • Are you willing to work hard and with good judgment for 2-3 hours while offering your support and motivation to your fellow CFZ Warriors?

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.


SEALFIT Kokoro Camp, Dec. 2010. This won't be experienced at a CFZ Warrior Challenge ... or will it? Well, at least not after 48 hours of non-stop training!

Saturday 02.04.11

Five rounds for time of:

Run 400 meters
5 Back squats


Pain - part 4

Genes, too, almost certainly play a role in the response to pain. Inherited differences in the number, density and type of receptors that detect pain, as well as in the body's ability to control it, could help explain why some people feel pain more acutely than others do, as well as why one patient recovers from a knee operation without lasting effects while another never does.

But unraveling the DNA-based component of pain takes more than simply comparing the genomes of chronic-pain sufferers with those of other people and isolating the differences in their genes. That would yield an overwhelming number of potential leads mixed with a good dose of genetic red herrings. So Woolf, for one, has started small, isolating some intriguing possibilities in a species that's easier to study: the fruit fly. He has already found some painregulating genes in that simple model, and if they work the same way in humans, those genes could be manipulated with new drugs to tackle pain in a personalized, targeted way.

Such strategies may be novel and in many cases purely theoretical, but they build on a very basic understanding of human anatomy and function. The body's natural painkilling system — the opioids and analgesics we all produce — are the basis for our most powerful painkillers, including nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen. All of them, natural and synthetic, work by stopping pain signals from speeding along neural highways into the spinal cord and brain. But there may be a more direct way to exploit this pain-dampening system than with drugs that diffuse throughout the entire body.


That's what Dr. David Fink, director of neurology at the University of Michigan, is hoping to show with a gene-therapy study, in which he will inject chronic-pain sufferers with genes coding for natural painkillers, hoping to boost their bodies' levels of those analgesic chemicals. Enkephalins are a type of opiate that the body produces to dull pain sensations, but in cases of chronic pain, these agents appear not to flow in sufficient quantities. So in the first study of its kind, Fink's team is testing whether using a viral vector to inject cancer patients with the gene associated with enkephalins can boost levels of the opiate and address the subjects' pain. "If we could deliver the gene that makes enkephalins," he says, "they could be released from cells directly into the nervous system and potentially reduce pain in a more targeted fashion." As appealing and potent as that strategy is, tapping into the opiate system is also fraught with danger. The analgesic circuits are intricately intertwined with the body's reward-andreinforcement network, meaning that activating it could lead to addictive behaviors. That's what makes prescription opioids and other painkillers so habit-forming.

So identifying other genes — those that regulate the addiction circuits — and finding ways to bypass them could be another avenue to treating chronic pain more effectively with existing opiates. At Stanford University Medical Center, researchers led by Martin Angst, a professor of anesthesia, are studying sets of twins in which one displays a stronger liking for painkilling drugs than the other but both experience the analgesic benefits. The idea is to try to isolate the protein markers, perhaps in the blood, produced by the genes that help one twin resist the habit-forming nature of the drugs. Spotting the protein could help doctors identify those more vulnerable to addiction. "As much as we agree that we need to look for novel pain treatments, we understand narcotics pretty well," Angst says. "And if we had a genetic thumbprint for how likely you are to suffer from drug abuse, how convenient that would be."


Sunday 03.04.11

Bring your outdoor shoes....


Level 1 certified athletes are allowed to do the main page WOD.

Monday 05.04.2011

Complete 3 Rounds of:

25 Chest to bar Pull Ups

25 Sumo Deadlift High Pulls (M:75lbs, W:55lbs)




  Heute geht es nicht um  das Thema  Schmerz. Es  ist eine andere Geschichte, welche mir auf dem Herzen liegt. 

Gestern war ich bei meinem Göttibub. Herrlich ist der Kleine. Wir hatten so viel Spass mit einander. Vor einigen Wochen hat er mit Tekwondo angefangen. Natürlich musste er mir sofort alles zeigen, was sie in dieser Akademie gelernt haben. Verschiedene  Kicks, Schläge, Verteidigungstechniken etc..

Was mich aber am meisten beeindruckt hat, ist das, was der koreanische Trainer diesen Knirpsen zwischen 4 und 7 Jahren beizubringen versucht:  Sie lernen Geduld. Die Jungs werden in einer Linie gesetzt und müssen ruhig  im Schneidersitz sitzen  und warten, Geduld lernen. Dabei ist die einzige Anleitung vom Trainer: LERNE GEDULD!!

 Was hat das mit CrossFit zu tun?  S ehr viel. CrossFit und Sport ist eine Geduldsache. Die  wahren Erfolge kommen sehr langsam. Der Körper braucht  seine Zeit,  bis er sich  an diese Belastung angepasst hat. Ich höre immer wieder, dass meine Deadlifts und Olyimpic Lifts schön und sauber aussehen. Mit diesen Übungen – Deadlifts und Squats – habe ich vor fast 10 Jahren angefangen und bin nicht innerhalb von 6 Monate von 10kg auf 100kg Deadlift gegangen. Ich hatte aber auch keine Verletzungen. Eben, lerne Geduld!

Crossfitter müssen Geduld lernen. Technisch machen  Crossfitter extrem schnell Fortschritte, aber die passiven Strukturen und die Muskulatur – vor allem die Muskulatur des  unteren  Rückens wie z.B. quadratus lumborum – brauchen   etwas länger als 1-2 Wochen. Sie brauchen Ruhetage. Crossfitter müssen Geduld lernen. Gebt immer 100%, denn mehr können wir nicht machen – und dies gilt nicht nur fürs Training. Aber  " lernt Geduld ", denn  der Erfolg kommt nicht über die Nacht. 

Tuesday 05.04.2011


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

we meet at the gym, WOD on the Sihlhölzlitrack....

today's early morning training- Sara @ Sihlhölzli

Sara preparing for Michael

Special Opening hours Saturday 09.04.11


 SAMSTAG 09.04.2011

10-14 Uhr Kettlebell Workshop

14:15-15:15 WOD

15:15-16:15 WOD

Wir danken Euch für Euer Verständnis

Team CrossFit Zürich




10-14 Kettlebell Workshop

14:15-15:15 WOD

15:15-16:15 WOD

Thank you for you comprehension

Team CrossFit Zurich

Wednsday 06.04.2011

 CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean 
165 pound Jerk


Wednsday 06.04.2011

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

Thursday 07.04.2011


21 - 15 - 9

Handstand Push Ups

Ring Dips

Push Ups



21 - 13

push ups

box jumps

21 - 13


box jumps


Pain - part 5

 Training the Brain

"Still, even if such approaches produce new screens for identifying the best responders to painkillers, they won't likely be enough to address the universe of chronic pain with its widely diverse causes. To achieve that, say some researchers, we need to do more than simply muffle the nervous system's false alarms so the brain and body don't hear them. Instead, we have to retrain the brain and find a way to shut that alarm down.

That's where brain imaging — the powerful technology that allows researchers to view the brain at work, nearly in real time — becomes indispensable. What if, for example, pictures of the brain could be used to help people "think" themselves out of pain?

The idea borrows heavily from biofeedback, in which patients use computer screens or other instruments to monitor bodily functions like heart rate or respiration, then dial those functions up or down with just the power of their mind. For pain patients, Dr. Sean Mackey, a professor of anesthesia and pain management at Stanford, has been studying ways to do the same thing with the aid of functional magnetic resonance images (fMRI), which document active regions of the brain at work. "We want to turn the tool that we use to open windows into people's brains and instead use it as a tool to allow people to control their brains," he says.

In Mackey's study, healthy subjects in an fMRI machine were given live access to an image of their brain's activity in a region known as the anterior cingulate cortex — a key regulator of pain signals. Using a heat probe on the arm to cause pain, Mackey and his team asked the volunteers to dial down their level of discomfort when the temperature reached unbearable levels and to dial up their pain sensations when the probe wasn't generating enough heat. They did this not by actually changing the temperature of the probe — that was under the control of the researchers. Rather, they actively refocused their brains either away from or to painful thoughts, depending on the effect they were trying to achieve. To decrease their painful feelings, for example, the subjects were told to distract themselves with thoughts of more-pleasant experiences or events.

Surprisingly, it worked. After the training, the subjects improved their ability to control pain intensity by 23%. And in the ultimate test, when Mackey next trained patients with chronic pain, they reported a 64% reduction in their sensation of pain.

 If the results hold, ultimately, Mackey says, retraining the brain to control the activation of pain pathways may become a powerful way of controlling pain without the dangers of addiction. "The idea is that we can specifically target particular brain regions and processes," he says. "The problem with pain pills is that they go through the entire body and manipulate regions of the brain that we don't want to manipulate."

Retraining the brain has the added advantage of exploiting a part of the pain pathway that so far hasn't been targeted much by drugmakers: its inhibitory arm. While painkilling drugs attempt to dampen already activated pain signals, says Mackey, retraining the brain involves "trying to beef up the muscles that turn down the overall pain experience."

That idea speaks to the brain's plasticity — the way it changes and adapts to new situations. A boxer doesn't come into the world unable to feel the pain of a punch in the nose; indeed, he feels it as acutely as anyone else. Over time, however, his pain threshold adjusts so that a punch simply hurts less. Such changes may become self-perpetuating, both for better and for worse.

This kind of resculpting of the brain is leading scientists to explore other ways to rewire the connections that lead to chronic misfiring. David Yeomans, director of pain research at Stanford, was inspired by a psychiatric treatment for bipolar disorder in which magnetic stimulation shuffles nerve networks back to a near normal state. He wondered if the same technique could be applied to pain. And indeed, in early studies, he found that concentrating magnetic fields to target deep-seated pain centers can also relieve symptoms in patients who do not respond to any other therapy.

That's important, since chronic pain may be self-perpetuating, and the sooner pain can be addressed, the less likely it will be to cause persistent and relentless discomfort. "There is intriguing evidence suggesting that chronic pain in osteoarthritis, for example, itself may be causing enhanced damage to joints," says Mackey. "The altered brain is causing changes in the spinal cord that are having an effect on the joints and accelerating damage." The more pain the brain feels, the more damage that does to the body, giving it a physical reason to feel still more."