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Live-Konzert nur bei uns - danke an savedbyasong!

Wer heute bei den Grex Games teilgenommen hat:

A. 10:00 of:

A1. easy run

A2. easy Assault Bike

B. 10 rounds for quality - set a pace where you could still have a conversation. That doesn't mean you HAVE to talk though :)

5 light Good Mornings

5 easy Ring Rows

5 Air Squats

C. Mobilize your sore areas - ask your coach for advice

Alle anderen:

Teams of 2 - A completes 1 full round then B.

20:00 AMRAP

6 STOH 60/40kg

9 Deadlifts @ appr. 60-70% of your 1RM

12 box jumps 24"/20"

Morgen Samstag 7.11. ab 13.00 - 2. GREX GAMES. Find the fittest in Kloburg. Yeah.

Zeitplan:

13.00 bis ca. 17.00 3 WODs - alle skalierbar

17.00 - 18.00 Schön machen oder Erste(r) beim Essen sein

18.00 - 19.00 Schön sein und essen

ab 19.00 Live Konzert von „saved by a song“ - Eintritt frei. Über ein paar Euros im Künstlerhut würden sich die Damen und Herren natürlich sehr freuen.

Catering von Zwölf - www.zwoelf.co.at

Rote Rübe-Linsen-Feta-Petersilie Salat im Clear Cup

Cajun Chicken-Quinoa-Avocado Salat im Clear Cup

Pastrami-Bulgur-Paprika Salat im Clear Cup

WOD 1 „half and half“

3:00 - 3 RM Front Squat from the floor

1:00 - Max Effort handstand hold - freestanding/wall

3:00 - 2RM Jerk from the floor

1:00 - max Effort Ring Muscle Ups/Jumping Pull Ups 

WOD 2 „brain and pain Snatch“

2.1 EMOM for 6 min - 1 Snatch + 1 Hang Snatch + 1 Overhead Squat/ 1 Power Snatch + 1 Hang Power Snatch

Also - 6 Versuche (bei 0:00, 1:00, 2:00, 3:00, 4:00, 5:00) - freie Gewichtwahl.

Es zählt das Gesamtgewicht der erfolgreichen lifts. Beliebig viele Versuche bei fails pro Minute. Man kann jederzeit Gewicht erhöhen, aber nicht mehr reduzieren.

Rest 1:00

2.2 3:00 Max Effort Snatch any style/scaled from the hang - freie Gewichtwahl. Anzahl der reps x Gewicht ist euer score.

WOD 3 „suck it up princess“

AMRAP 10:00

20 Russian KB swings 24/16kg/scaled 12/8kg 10 total 1-arm KB thrusters

5 Burpees

Samstag 7.11. - Be a part of the 2nd CF Grex Games!

Competition ab 13.00

Catering ab 17.00

Live Konzert ab 19.00 @ CF Grex

Musiker. Instrumente. echte Stimmen. No DJ. No Spotify. No Itunes. 

The real stuff!

Pre-Competition Day:

20 min body restoration

Short and spicy Warm Up.

10min AMRAP:

5 Air Squats

10 light KB swings

5 TTB

If you don’t compete on saturday - go heavy.

And why are you not competing?

A. Lactic Power Test:

This is the ability of your lactic system to produce power. Wenn es brennt und ihr wollt, dass es weiter brennt.

A1: 3 x 40 seconds on : 120 seconds off
 Row for calories 
– Each interval is for 100% max effort!
 - Rest 5 minutes


A2: 3 x 40 seconds on : 120 seconds off
 Thrusters 40/30kg
 – Each interval is for 100% max effort!
 - Rest 5 minutes

A3: 3 x 40 seconds on : 120 seconds off 
Assault Bike
 – Each interval is for 100% max effort!

18.30 Gymnastics

A. 5 Sets of:

A1. 3-5 Bulgarian Ring dips

A2. 6-8 Towel Pull ups

A3. 10-12 Plank tucks with feet in rings

B. For quality:

12-9-6

Broad jumps (aim for maximal distance at each rep)

High Box jump

19.30 Weightlifting

A. Split jerk f. blocks/rack

A.1 Establish a daily max in singles.

A.2 Do ten additional sets of singles at 85-90%.

B. Deadlift

B.1 Ten reps, touch and go, strongest mix-grip.

B.2 Ten reps, touch and go, weakest mix-grip.

B.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.

C. Bench press, strict press and bent over barbell rows.
20 minutes AMRAP of the three exercises above. Five reps at each station. You chose a weight yourself but try to make it one that allows you to go unbroken in each set until the very end.

Refrain from an excessively wide grip in the benchpress.

Three seconds pause overhead on every single strict press. Remember to stay completely flat footed for those three seconds by keeping the toes in the ground along with the heels.

Keep the elbows close to the body in the barbell rows, squeeze for one second in the top and lower the bar in controlled fashion without letting it touch the floor.

Samstag 7.11. ab 13.00 - 2. GREX GAMES. Find the fittest in Kloburg. Yeah.

Zeitplan:

13.00 bis ca. 17.00 3 WODs - alle skalierbar

17.00 - 18.00 Schön machen oder Erste(r) beim Essen sein

18.00 - 19.00 Schön sein und essen

ab 19.00 Live Konzert von „saved by a song“ - Eintritt frei. Über ein paar Euros im Künstlerhut würden sich die Damen und Herren natürlich sehr freuen.

Catering von Zwölf - www.zwoelf.co.at

Rote Rübe-Linsen-Feta-Petersilie Salat im Clear Cup Cajun Chicken-Quinoa-Avocado Salat im Clear Cup Pastrami-Bulgur-Paprika Salat im Clear Cup

WOD 1 „half and half“

3:00 - 3 RM Front Squat from the floor

1:00 - Max Effort handstand hold - freestanding/wall 3:00 - 2RM Jerk from the floor

1:00 - max Effort Ring Muscle Ups/Jumping Pull Ups Jeder einzelne der 4 Teile wird separat gewertet.

WOD 2 „brain and pain Snatch“

2.1 EMOM for 6 min - 1 Snatch + 1 Hang Snatch + 1 Overhead Squat/ 1 Power Snatch + 1 Hang Power Snatch

Also - 6 Versuche (bei 0:00, 1:00, 2:00, 3:00, 4:00, 5:00) - freie Gewichtwahl.

Es zählt das Gesamtgewicht der erfolgreichen lifts. Beliebig viele Versuche bei fails pro Minute. Man kann jederzeit Gewicht erhöhen, aber nicht mehr reduzieren.

Rest 1:00

2.2 3:00 Max Effort Snatch any style/scaled from the hang - freie Gewichtwahl. Anzahl der reps x Gewicht ist euer score.

WOD 3 „suck it up princess“

AMRAP 10:00

20 Russian KB swings 24/16kg/scaled 12/8kg 10 total 1-arm KB thrusters

5 Burpees

WOD 3.11.

A. Handstand Testing - 15-20 min 

Wall Facing 

Freestanding w. spotter

Freestanding

Walk w. spotter

Walk

Practice and work up to your technical limit of the day. Try to accumulate 3:00 in your current progression step.

B. Alactic Power/Endurance: This is your ability to maintain explosive power for extended durations. This will be tested today!


B1:

8 x 15 seconds on : 30 seconds off
 Max rep push-ups. Be as fast/explosive as possible
.

Rest 3 minutes


B2: 8 x 15 seconds on : 30 seconds off 
Max rep jumping squats 20/15kg. Be as fast/explosive as possible
.

Rest 3 minutes

B3: 8 x 15 seconds on : 30 seconds off
 Max rep chin-ups (or ring rows). Be as fast/explosive as possible.

A. 1RM Snatch - take 20min to work up to your daily max

B. Burpee Test:

10:00 EMOM 

1:00-9:00 6-12 Burpees

10:00 Max Effort

Embrace the suck and work through it. Pick a solid number and hit it every single minute. 

All out in the last minute.

16.30 Weightlifting

A. TNG cleans + split jerk
A.1 Establish a daily max in two TNG cleans and one split jerk.
A.2 Perform ten singles in clean & jerk (squat clean + split jerk) at the heaviest weight of 3.1.

B. Power clean + hang clean + power jerk
B.1 Establish a daily max in the complex.
B.2 Ten minutes AMRAP at 70% of your daily max. Three power cleans, five hang cleans, seven power jerks. When you have finished one round you simply continue with the next.
If you break up the set of power jerks you have to hang clean the bar to continue where you left off.

Testwoche! Wir starten mit einem Klassiker - CrossFit Total.

1) Don’t be stupid.

Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.

Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed.

If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

1RM Squat

1RM Press

1RM Deadlift

or 5-5-5-5-5 for Beg,/Int.

Aus dem CrossFit Journal:

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. For instance, warm-ups for a 405-pound first attempt on the squat would be:

135 x 5 185 x 3 225 x 2 275 x 1 325 x 1 365 x 1

If you don’t have a damn good idea of what you can do for a heavy triple, you don’t need to be doing a CrossFit Total yet.

17.30 Gymnastics

Phil's ninja class.A. Shoulder Flexion/T-Spine Mobility

B. Skill: Back bends, bridges and kick overs

Bridge down with wall(Eyes follow hands, spotter if needed)

Bridge up from floor(Spotter if needed)

Back bend(Eyes follow hands, spotter if needed)

Back bend recover(Rock fwd and bwd on hands and feet, spotter if needed)

Kick overs(scale with wall or blocks/boxes, spotter if needed)

C. For quality:

75 Strict TTB

18.30 Weightlifting

A. Snatch w. three-second pause in the start-, bottom- and top position.

The title says it all. Three second pause in the three different positions. Don’t be a retard and count too fast or excessively slow.
The pauses are required in 3.1, 3.2 but not 3.3.

A.1 Establish a daily max in singles.
A.2 Drop down 85% of the heaviest single that day and do as many reps as possible in ten minutes.

B. Snatch pulls.
B.1 Do five sets of three reps on 110% of the heaviest single you hit. Thee second pause in the starting position of every rep.
B.2 Drop down to 70% and do twenty reps unbroken but not as TNG. No requirements for pauses in any positions in this set.

C. Snatch deadlifts – Ilya Ilin style!
These are not just regular deadlifts with a wide grip. On the contrary, you move the bar slowly from the ground and then stop with your legs still bent and upper body over the bar. You hold this position for three long second with the bar glued to the thighs.

Watch these two videos before trying it: