17./18.8.19 ZNC geschlossen, Training in Dietikon möglich

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17./18.8.19 ZNC geschlossen, Training in Dietikon möglich

In der Zürich Nord Box findet zum ersten Mal ein CrossFit Level 1 Trainer-Kurs statt. Aus diesem Grund sind die Box am 17./18.8.19 von 08.00-18.00 Uhr geschlossen. Weder Klassen noch Open Gym sind in dieser Zeit in der Zürich-Box möglich. Alle ZNC Members sind herzlich eingeladen, in der Dietikon-Box zu trainieren. Open Gym ist in Dietikon 24/7 möglich, Klassen werden am Samstag und Sonntag jeweils um 10.00 Uhr angeboten.

Nutzt diese Gelegenheit unsere Community in Dietikon kennenzulernen.

Via Blackboard können sich Member für die Klassen in einer Fahrgemeinschaft organisieren. Mit dem Auto ist die Dietikon-Box ab ZNC in max. 20 Minuten erreichbar.

Sportliche Grüsse

Dein b-Sport Team

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WODs in SugarWOD

Die WODs werden nicht mehr als Post auf der Website publiziert, sondern über SugarWOD.

Klicke auf den WODs Button unten rechts, um die Workouts zu sehen. Du kannst oben rechts wählen, welchen track du gerne sehen möchtest: CrossFit, Bootcamp, Gymnastics oder Weightlifting. Die Workouts werden wie bisher am Vorabend um 21:00 Uhr publiziert.

Noch besser, du lädst dir gleich die SugarWOD App auf dein Telefon herunter. Du findest unten rechts im SugarWOD-Fenster den Link zu Android oder iPhone. Registriere dich und wähle die Box Zurich Nord CrossFit Dietikon als deine Box. (Es gibt nur eine Box für Zurich Nord Crossfit und Crossfit Dietikon) Wenn du dich zum ersten Mal anmeldest ist standardmässig ist WORKOUT OF THE DAY selektiert. Klicke auf WORKOUT OF THE DAY und wähle den programming track, der dich interessiert.

In der App kannst du auch gleich deine Resultate loggen. Bitte mach das! :)

Weitere Infos zu SugarWOD findest du hier.

Falls du noch weitere Fragen hast, frage deinen Coach.

Coach Fabian F.

WODs will no longer be published as a post on the website but in SugarWOD.

Click the WODs button on the lower right to see the Workouts. In the SugarWOD window you can select on the upper right what programming track you wanna see: CrossFit, Bootcamp, Gymnastics or Weightlifting. The Workouts will still be posted at 9pm on the day before.

Even better if you download the SugarWOD to your phone. You find a link to Androind or iPhone in the SugarWOD window in the lower right corner. Register and choose the box Zurich Nord CrossFit Dietikon. (There is only one box for Zurich Nord Crossfit and Crossfit Dietikon) The programming track Workout of the Day is set as default when you log in the first. By clicking on it you can choose the track you wanna see.

You can also log your results in the app. Please do so! :)

Further info you can find here.

For further questions ask your coach.

Coach Fabian F.

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Saturday, 13.07.2019

CrossFit / CrossFit Express

Skill: 20'
HS walk practice
Advanced: build parcours with steps and turns
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5 rds (TC 15')
20 box jump
10 DL
5 (B)MU

scaled: 50/70 kg - burpee pull up
Rx: 70/100 kg

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Friday, 12.07.2019

CrossFit / CrossFit Express

Strength
Sumo Deadlift
4x4
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Conditioning
16 Rounds (TC 20')
Alternating movements with a partner (8rds each)
1 Squat Snatch
2 Rope Climbs
3 Strict HSPU

scaled: 25/40 kg - 4 strict (banded) pull ups - DB strict press
Rx:50/75 kg

Extra
For Weight
Bulgarian Split Squats
6x8
(3 sets per leg)
Increase weight each set

Bootcamp

Battle field (Teams of 4)
3 Pers. are working, 1 rest
(4 min per Field + 1' Rest)

Field 1:
Superman hold /rock (arch)
Double DB Hang clean&jerk
Burpees

Field 2:
Assault Bike
Ring row
Burpees

Field 3:
Battle rope
Flutter kicks
Burpees

Field 4:
Sit-ups
Lateral Star hold
Burpees

Field 5:
Plank
Reverse SU
Burpees

Field 6:
Swimmer
Lateral squats
Burpees
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* Each team is counting, how many Burpees they complete in 4 min.
Total score is the total amount of Burpees in all Fields.

** Team A starts in field 1 -> after 4min moving to field 2 -> then to field 3.....
Team B starts in field 2 -> after 4min moving to field 3 -> then to field 4....

*** Number of fields can vary, depends on how many athletes are in a class

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Thursday, 11.07.2019

CrossFit / CrossFit Express

Strength
Squat Clean
6x3 @ 70-75%
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Conditioning
AMRAP 3:00 x 3
Rest 3:00
Row 450/500m
Max DB Thrusters

2 DB each 5 to 22,5 kg

Extra
For Completion
9-1
Bodyweight Bench Press (unbroken sets)
Transition/Rest as needed

Bootcamp

For time (TC 16')

Row 800/1000m
10 wall walks
15 empty barbell good mornings
Row 800/1000m
100 shoulder taps (in push-up posotion)
15 empty barbell good mornings

*Half of the class start on Wall walks


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In teams of 2

Max partner sit-ups in 2 min

then

Max partner WBS in 2 min

then

Max plate step-ons in 2 min
(everyone has its own plate, jump up with both legs at the same time)
(score is per team)




Gymnastics -> check Wednesday's WOD

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Wednesday, 10.07.2019

CrossFit / CrossFit Express

Strength
Split Jerk
6x3 70-80%
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Conditioning
Every 5:00 for 20:00
400m run
20 Burpee Box Jump Overs 51/61cm

Extra
6 Rounds (9')
:30 Sprint, 1:00 Rest on ANY machine
(Score is total calories)


Bootcamp

For time (TC 16')

Row 800/1000m
10 wall walks
15 empty barbell good mornings
Row 800/1000m
100 shoulder taps (in push-up posotion)
15 empty barbell good mornings

*Half of the class start on Wall walks


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In teams of 2

Max partner sit-ups in 2 min

then

Max partner WBS in 2 min

then

Max plate step-ons in 2 min
(everyone has its own plate, jump up with both legs at the same time)
(score is per team)


Gymnastics / Pulling Focus (pull up) / week 2/5
- skill work
- strength
- gymnastics WOD

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Tuesday, 09.07.2019

CrossFit / CrossFit Express

Strength
Back Squat
8x3 @ 60%
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Conditioning
“Grace" TC 5'
For Time
30 Clean and Jerks

scaled: 25/40 kg
Rx: 40/60 kg

Extra
500m Row x 6
Rest 1:1

Bootcamp

With a partner 2 RFT
(TC 25')

60 Single arm DB Thrusters / L-sit hang
70 DB (Goblet) squats / Plank
60 DB Snatches / Superman hold (Arch)
70 DB russian twists / Wall-sit
10 Synchro burpees

* 1 Work / 1 holding a posotion

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Weightlifting -> check Monday's WOD

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Monday, 08.07.2019

CrossFit / CrossFit Express

Strength
Snatch
7x1 @ 80-90%
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Conditioning
AMRAP 8'
50/40 Calorie Row
Max Reps wall balls
in time remaining

scaled: 4/6 kg
Rx: 6/9 kg

3 Rounds
20 T2B
15m HS Walk
Rest 2:00

Bootcamp

4-5 Rounds / 8 reps (up weight)

Negative step-ups (down - as slow as possible) 5L/5R
Bench press
See saw press
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1x 200m run (warm up round - jogging tempo)

then

3 Rounds of

Sprint 200m
1' rest

then

5min max DU/SU/Speed Steps
* every 30sec perform 5 push ups

Snatch Week 3
-> focus on concentration and power
-> PR attempt

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Saturday, 06.07.2019

CrossFit / CrossFit Express

Strength
every 90" for 10 rds
rd1 5 bench press
rd2 5 strict (weighted) pull ups
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AMRAP 12'
100 DU
12 front squats
24 KBPS

scaled: 300 SU - 25/40 kg - 10/16 kg
Rx: 40/60 kg - 16/24 kg

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Friday 05.07.2019

CrossFit / CrossFit Express

Strength
Sumo Deadlift
5x2
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Condtioning TC 18'
20 Back Squats
20 HSPU
Run 400m
15 Back Squat
15 HSPU
Run 400m
10 Back Squat
10 HSPU
Run 400m

scaled: 30/40 kg - 35/50 kg - 40/60 kg / pike push up
Rx: 50/70 kg - 55/80 kg - 60/90 kg

Bootcamp

Battle field (Teams of 4)
3 Pers. are working, 1 rest
(4 min per Field + 1' Rest)

Field 1:
Jumping jacks
Renegade row
KBPS

Field 2:
Erg bike
Knee raises
KBPS

Field 3:
Battle rope
Hollow hold
KBPS

Field 4:
Mt. Climbers
Side plank hip raises
KBPS

Field 5:
Sit ups
MB Squats 6/9Kg
KBPS

Field 6:
Jump rope (DU Practice)
Wall sit
KBPS
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* Each team is counting, how many Sit-ups they complete in 4 min.
Total score is the total amount of Sit-ups in all Fields.

** Team A starts in field 1 -> after 4min moving to field 2 -> then to field 3.....
Team B starts in field 2 -> after 4min moving to field 3 -> then to field 4....

*** Number of fields can vary, depends on how many athletes are in a class

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Thursday 04.07.2019

CrossFit / CrossFit Express

Strength
Squat Clean
7x1 @ 80-90%
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Condtioning
3 Rounds TC 13'
8 Burpee Box Jump Overs
12/16 Calorie Row
8 Burpee Box Jump Overs
Rest 2:00

scaled and Rx: 51/61 cm

Extra
Back Rack Walking Lunge Steps
5x10
Heavy AF

Bootcamp

For time (TC 15')

600m run
12 Pull Ups
12 Double DB Box step overs
400m run
12 Pull Ups
12 Double DB Box step overs
200m run
12 Pull Ups
12 Double DB Box step overs

Max burpees in remaining time
(Score is total burpees)

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Alternating EMOM 12'

Back extentions
TTB / Knee raises
Plank
Arm heulers


Gymnastics -> check Wednesday's WOD

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Wednesday 03.07.2019

CrossFit / CrossFit Express

Strength
Push Press
4x4 @ 80%
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Conditioning
8 Rounds TC 15'
Alternating full rounds with a Partner (4 rds each)
2 Rope Climbs
20 DB Snatch
10 Toes to Bar

scaled: 4 strict (banded) pull ups - 10/15 kg - knee raises
Rx 15/22.5 kg

Extra
10-8-6-4-2
Push Ups
Ring Dips


Bootcamp

For time (TC 15')
600m run
12 Pull Ups
12 Double DB Box step overs
400m run
12 Pull Ups
12 Double DB Box step overs
200m run
12 Pull Ups
12 Double DB Box step overs

Max burpees in remaining time
(Score is total burpees)

-----
Alternating EMOM 12'

Back extentions
TTB / Knee raises
Plank
Arm heulers


Gymnastics / Pulling Focus (pull up) / week 1/5
- test week
- basic pulling strength

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Tuesday 02.07.2019

CrossFit / CrossFit Express

Strength
Back Squat
Work up to a heavy single,
around 90%
then
5x3 @ 80%
-----
Conditioning
6 Rounds TC 12'
6 Deadlift
9 Box Jump Overs
12 Pull Ups

scaled: 55/80 kg - 51/61 cm
RX: 75/115 kg - 51/61 cm

Extra
For Time
Row 5k

Bootcamp

Station WOD: 40"/20"
For 20min

1) Plate GTOH
2) DU/SU/Speed steps
3)Mountain climber
4)KBPS
5)Burpees
-----
Max Bicycle crunches in 90"
1' Rest

Max Jumping jacks in 1min
1' Rest

Max Flutter kicks in 90"

Weightlifting -> check Monday's WOD

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Monday, 01.07.2019

CrossFit / CrossFit Express

Strength
Snatch
6x3 @ 70-75%
-----
Conditioning
4 Rounds TC12'
10 Front Squats
10 Toes to Bar
10 Overhead Squats
10 Toes to Bar

scaled: 20/30 kg - sit ups
Rx: 35/50 kg

Extra
200m Run x 8
Rest 1:1

Bootcamp

4 Rounds / 10 reps

Negative step-ups (down - as slow as possible) 5L/5R
Bench press
See saw press
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Teams of 2 (TC 13')

30 Partner wall balls
30 Cal row (1 Rower per team)
25 Partner wall balls
25 Cal row
20 Partner wall balls
20 Cal row
15 Partner wall balls
15 Cal row
10 Partner wall balls
10 Cal row

Weightlifting

Snatch Week 2
-> focus on consistency, efficiency @ heavier weights

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Saturday, 29.06.2019

CrossFit / CrossFit Express

Strength
Find 1RM Muscle Snatch
if you fail
Find 1RM Power Snatch
20' TC
-----
Conditioning
1 Round: (TC: 16')
50 Box Jump Overs
40 Chest to Bar Pull-Ups
30 Power Snatches
20 Bar Facing Burpees

Scaled: 51cm - banded - 25/40kg
Rx: 51/61cm - 43/62kg

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Friday, 28.06.2019

CrossFit / CrossFit Express

Strength
Find 1RM Jerk from Blocks or Rack,
Then:
AMRAP 5 Minutes
Max Power Clean + Push Jerk

Scaled: ramp up
Rx: 50/75kg
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Conditioning
AMRAP 15 Minutes
12/18 Calories on AAB/rower
12 Toes to Bar
6 Sandbag Over Shoulder

Scaled: knee raises AHAP - AHAP
Rx: 45/70kg

Extra
2x 1.6km run

Bootcamp

Battle field (Teams of 4)
3 Pers. are working, 1 rest
(4 min per Field + 1' Rest)

Field 1:
Jump rope
Barbell bicep curls (15kg)
Box Jump over

Field 2:
Rower
Pull ups
Box Jump over

Field 3:
Battle rope
Plate OH Lunges
Box Jump over

Field 4:
Mt. Climbers
KB Swings
Box Jump over

Field 5:
Assult Bike
Slam Ball
Box Jump over

Field 6:
Rower (every 100m the team performs 3 burpees)
Knees 2 Ellbows
Box Jump over
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* Each team is counting, how many Sit-ups they complete in 4 min.
Total score is the total amount of Sit-ups in all Fields.

** Team A starts in field 1 -> after 4min moving to field 2 -> then to field 3.....
Team B starts in field 2 -> after 4min moving to field 3 -> then to field 4....

*** Number of fields can vary, depends on how many athletes are in a class

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Thursday, 27.06.2019

CrossFit / CrossFit Express

Strength
Find 1RM Front Squat
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Conditioning
For Time (TC: 14')
40 Deadlift
30 Front Squats
20 Hang Power Cleans
10 Squat Snatch

Scaled:
35/52kg
33/48kg
30/45kg
25/40kg
Rx:
52/84kg
50/75kg
48/70kg
43/62kg

Extra
For Reps
Every 3:00 for 12:00
500m/450m Row
Max Bar Muscle Ups
Score is total BMU

Scaled: burpee C2B

Bootcamp

AMRAP - 21 minutes
400 meter Run
21 Push-Ups
15 Box Jumps
9 Pull-Ups
-----
Double TABATA

Hollow hold
Arch hold
V-Ups
Side plank Hipe raise L
Side plank Hipe raise R
Toe touches
"Star"-Plank hold
Bycicle

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Gymnastics -> check Wednesday's WOD

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Wednesday, 26.06.2019

CrossFit / CrossFit Express

Strength
10 Minutes to Find 1RM Clean
(start with empty barbell)
Rest 5:00
then
Every :90 until failure
1 Clean

Scaled: ramp up
Rx: 52/84kg
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Conditioning
AMRAP 3 Minutes
Wallballs
Rest 2:00
AMRAP 3 Minutes
Burpee Box Jump Over (facing box)
Rest 2:00
AMRAP 3 Minutes
KB Snatch

Scaled: 3/6kg - 51cm - 8/12kg
Rx: 6/9kg - 51/61cm - 16/24kg

Extra
For Time
200m Sandbag Carry
Any style carry

Bootcamp

AMRAP - 21 minutes
400 meter Run
21 Push-Ups
15 Box Jumps
9 Pull-Ups
-----
Double TABATA

Hollow hold
Arch hold
V-Ups
Side plank Hipe raise L
Side plank Hipe raise R
Toe touches
"Star"-Plank hold
Bycicle

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Gymnastics/TTB_CORE Focus/W5

Work on getting a tight core for TTB
> improve balance and movement
> strict movements incorporated
> get comfortable with the core burning

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Tuesday, 25.06.2019

CrossFit / CrossFit Express

Strength
Find 3RM Back Squat
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Conditioning
AMRAP 10 Minutes
3 Strict HSPU
9 Dual DB Thrusters
100m Run

Scaled: kipping or abmat - 7/10kg
Rx: 15/22,5kg

Extra
For Time
Row 3k

Bootcamp

For time (TC 20')
200m run
9 Double dumbell Shoulder press
9 SU
200m run
12 Double dumbell Shoulder press
12 SU
200m run
15 Double dumbell Shoulder press
15 SU
400m run
21 Double dumbell Shoulder press
21 SU
400m run
27 Double dumbell Shoulder press
27 SU
-----
Intervall 40'' on / 10'' off
Commandos
Plank
Mt. Climbers
Swimmer
Plank with KB Drag

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Weightlifting -> check Monday's WOD

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Monday, 24.06.2019

CrossFit / CrossFit Express

Strength
10 Minutes to Find 1RM Snatch
(start with empty barbell)
Rest 5:00
then
Every :90 until failure
1 Snatch

Scaled: ramp up
Rx: 43/62kg
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Conditioning
3 Rounds (TC: 9')
10 Power Snatch
15 Box Jump Overs

Scaled: 20/35kg - 51cm
Rx: 35/52kg - 51/61cm

Extra
Complete these three tests in order:
1 Minute Max Calories on AAB
Rest 7 Minutes
3 Minute Max Calorie Row
Rest 3 Minutes
5 Minute Max 7.5m Shuttles
(foot on/past line, every 7.5m is 1 rep)

Bootcamp

3 - 4 rounds / 10 reps (up weight)
KB Sumo Squat
DB Lunges (10 reps per side)
Glut Bridge (weighted)
-----
EMOM (12')
ODD: 12 Burpees
EVEN: 36 SU

Weightlifting

Snatch Week 1
-> focus on consistency, efficiency @ moderate weights

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