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Saturday, 16.02.2019

CrossFit / CrossFit Express

Strength: KB Side Loaded Box Step Ups
4x8 reps per Leg
box height should be knee height
pick a moderate weight, focus on the movement
-----
Conditioning: 4RFT(TC: 20')
21 Wallballs
18 Pull-ups
15 Kettlebell Power Swings
12 Handstand Push-ups

Scaled: 3/6kg - banded - 8/12kg - HR push ups
Rx: 6/9kg - 16/24kg

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Friday, 15.02.2019

CrossFit / CrossFit Express

Strength: Squat Snatch
Touch-and-go
2-2-2-2-2
(5x2)
-----
Conditioning: for time (TC: 7')
12-9-6
Overhead Squat
Ring Dips

Scaled: 30/43kg - banded
Rx: 43/62kg

Bootcamp

6' AMRAP
Row / Burpees

2' Rest

6x 45"/15"
DB See saw press
Flutter kicks
Glute bridges

2' Rest

6' AMRAP
Burpees / Row

2' Rest

6x 45"/15"
DB See saw press
Flutter kicks
Glute bridges


* Half start with cardio, half with strength.

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Thursday, 14.02.2019

CrossFit / CrossFit Express

Strength: Push Press
3-3-3-3-3-3-3
(7x3)
-----
Conditioning: 3RFT (TC: 10')
12 Deadlifts
8 Front Squats
4 Shoulder to Overhead

Scaled: 43/62kg
Rx: 62/84kg

Bootcamp

Front Squat (Barbell)

4x5 @ moderate weight
-----
In teams of 2 (TC 10')
Row 2k

while work on

44 DB Reverse Lunges (DB in any position)
55 DB Snatch
66 DB Push press

* remaining time both Plank

----
Weightlifting -> check Tuesday's WOD

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Wednesday, 13.02.2019

CrossFit / CrossFit Express

Strength/Skill:
Coach's Choice
-----
Conditioning: For Time (TC: 20')
60 Burpee Box Jumps
64/80 Calorie Row
100 Wall Balls

Extra
3x20 Single Arm Kettlebell Row
(10 reps per arm)
As Heavy As Possible with Perfect Form

Scaled: 51cm - 3/6kg
Rx: 51/61cm - 6/9kg

Bootcamp

Front Squat (Barbell)

4x5 @ moderate weight
-----
In teams of 2 (TC 10')
Row 2k

while work on

44 DB Reverse Lunges (DB in any position)
55 DB Snatch
66 DB Push press

* remaining time both Plank
-----
Gymnastics/W13

Build a strong foundation/base C1
> static and strict work only
> master the basics
> mix of Pulling and Pushing Strength

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Tuesday, 12.02.2019

CrossFit / CrossFit Express

Strength: Bench Press
Find a 3RM
-----
Conditioning: for time (TC: 12')
21-15-9
Power Cleans
7-5-3
Muscle Ups

Scaled: 20/35kg - burpee C2B pull ups
Rx: 35/52kg

Bootcamp

NEW Strength Cycle week 1 of 4*
3-4 rounds of 8 reps (15')

Seated DB/KB presses (8L/8R)
KB Row (8L/8R)
Box step-ups (fast up, 3sec down)(4L/4R) (Adv.Weighted)

*week 2: 3-4 rounds of 10 reps (weight = week 1)
week 3: 4-5 rounds of 6 reps (up weight)
week 4: 4-5 rounds of 8 reps (weight = week 3)
-----
(TC 12')
9 - 15 - 21 - 15 - 9

Du (x2 SU)
Push ups
KB Power Swings
Knee to Elbows (Adv.TTB)

Weightlifting

Clean + Jerk Week 3
-> focus on concentration and power
-> PR attempt

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Monday, 11.02.2019

CrossFit / CrossFit Express

Strength/Skill:
Coach's Choice
-----
Conditioning: 30' AMRAP
500m Row
5 Sandbag Cleans
12 Handstand Push Ups
*Alternating Movements with a Partner*

Scaled: green sandbags - pike pushups
Rx: 45/70kg

Bootcamp

6' AMRAP
Row / DU(Speed steps/SU)

2' Rest

6x 45"/15"
Wall Balls
Russian Twists (With the MB)
Comandos

2' Rest

6' AMRAP
DU(Speed steps/SU) / Row
2' Rest

6x 45"/15"
Wall Balls
Russian Twists
Comandos

* Half start with cardio, half with strength.

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Saturday, 09.02.2019

CrossFit / CrossFit Express

Strength: 3-pos Hang Squat Clean
Power + Upper Thigh + Below Knee
find a heavy double
-----
Conditioning: 2 Rounds for time of (TC: 15')
50 Double-unders
25 Hang Power Cleans
50 Double-unders
25 Push Press
50 Double-unders
25 Burpees

Scaled: x3 SU - 20/30kg
Rx: 30/43kg

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Friday, 08.02.2019

CrossFit / CrossFit Express

Strength: Sumo Deadlift High Pull
20-20-20
(3x20)
-----
Conditioning: 12' AMRAP
12 Box Jumps
12 Overhead Squats
12 Box Jumps
12 Sumo Deadlift High Pulls

Scaled: 51cm - 20/30kg
Rx: 51/61cm - 30/43kg

Bootcamp

6' AMRAP
Row / Shuttle run

2' Rest

6x 45"/15"
Double DB front rack lunges
Double DB Hang Power Cleans
Renegade row

2' Rest

6' AMRAP
Shuttle run / Row max distance

2' Rest

6x 45"/15"
Double DB front rack lunges
Double DB Hang Power Cleans
Renegade row

* Half start with cardio, half with strength.

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Thursday, 07.02.2019

CrossFit / CrossFit Express

Strength/Skill:
Coach's Choice
-----
Conditioning: 20RFT (TC: 16')
4 Thrusters
40 Double Unders
*Alternating full rounds with a partner*

Scaled: 30/43kg - x3 SU
Rx: 43/62kg

Bootcamp

DL
Learn technique
then
3x5
-----
2-4-6-8-10-12-14....
(TC 9')

Plate GTOH
Sit-ups
Broad Jumps
----
Weightlifting -> check Tuesday's WOD

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Wednesday, 06.02.2019

CrossFit / CrossFit Express

Strength: Back Squat
8-8-8-8-8
(5x8)
-----
Conditioning: 6' AMRAP
60/75 Calorie Row
Max Reps Toes to Bar in Remaining Time
SEND IT

Scaled: knee raises AHAP

Bootcamp

DL
Learn technique
then
3x5
-----
2-4-6-8-10-12-14....
(TC 9')

Plate GTOH
Sit-ups
Broad Jumps
-----
Gymnastics/W12 (Re-Test Week)

Build a strong foundation/base C1
> static and strict work only
> master the basics
> mix of Pulling and Pushing Strength

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Tuesday, 05.02.2019

CrossFit / CrossFit Express

Strength/Skill:
Coach's Choice
-----
Conditioning: 20' AMRAP
6 Chest to Bar Pull Ups
9 Push Ups
12 Kettlebell Swings

Scaled: banded - knee - 8/12kg
Rx: 16/24kg

Bootcamp

Strength Cycle week 4 of 4*
4-5 rounds of 8 reps (weight = week 3)

Pull-up (Banded)
Push-up (Plate)
KB/2KB Squat

*week 2: 3-4 rounds of 10 reps (weight = week 1)
week 3: 4-5 rounds of 6 reps (up weight)
week 4: 4-5 rounds of 8 reps (weight = week 3)
-----
In teams of 2
4RFT (TC 12')

20 Knie raises (Adv.TTB) / Partner - DB OH hold 10/15kg (standing)
20 Jumping lunges / Partner - DB Goblet squat hold
20 Burpees over partner

*Always switch the movements with a partner.

Weightlifting

Clean + Jerk Week 2
-> focus on consistency, efficiency @ heavier weights

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Monday, 04.02.2019

CrossFit / CrossFit Express

Strength: Squat Clean
4-4-4-4-4
(5x4)
-----
Conditioning: 4RFT (TC: 10')
30 Lunge Steps Hugging Medicine Ball
8 Squat Cleans

Scaled: 6kg - 30/43kg
Rx: 9kg - 43/62kg

Bootcamp

6' AMRAP
Row / DU(Speed steps/SU)

2' Rest

6x 45"/15"
Box jumps
Box dips
Sumo KB DL (heavy or double KB)

2' Rest

6' AMRAP
DU(Speed steps/SU) / Row

2' Rest

6x 45"/15"
Box jumps
Box dips
Sumo KB DL (heavy or double KB)

* Half start with cardio, half with strength.

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February Programming and CrossFit Open

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February Programming and CrossFit Open

Dear Members,

With February comes the official start of the CrossFit Games season. The Open (details on CFD/ZNC Open hours and registration) is an awesome opportunity to test you in a really cool, unique environment where adrenaline can make anything happen and regardless of competitive aspirations. Each ‘Day 5’ will consist of a regularly programmed workout as well as an option to perform the Open workout for that respective week. Few need more than one workout per day, but it’s the season for fitness. Additionally, once a week of this month will consist of a partner workout. Partner up with new members or members you don’t always interact with. Get to know them better. Partner workouts can be deceiving because it tends to make you push harder, so be aware of this when scaling or partnering up.

Tip of the Month: The Primer

A primer is meant to be done as a “heart rate spike” before attacking a workout for real. The primer is typically done AFTER a general warm up and mobility, and matches the movement patterns (or movements exactly) seen in the actual workout. The purpose is to make athletes go HARD before the actual workout because no one like to feel their heart in their throat 2 minutes into a 20 minute workout. In general, shorter workouts require shorter, faster primers. Longer workouts should have primers that get athletes sweating. Here’s an example of how you can use this during the Open any time.

Workout

3 Rounds

15 Thrusters 30/43kg

15 Pull Ups

15 Bar Facing Burpees

 Sample Primer

AMRAP 2 Minutes

12 Bar Facing Burpees

10 Thrusters 35/52kg

Max Calorie Row in Remaining Time

As you can see, the movements are very similar in the primer to the workout. Although there are no pull ups, rowing hard will warm up the pulling muscles without risking reduction in pull up capacity. The thrusters are slightly heavier to make the bar feel lighter afterwards. After the primer is done, you will rest and let your heart rate settle back to normal-ish, but not long enough to cool down. Then hit the workout hard.

Here’s my personal take on why you should join the OPEN’s :

  • Uncover your weaknesses

  • Connect with the worlwide crossfit community

  • Because you might surprise yourself

  • Train your competitive spirit

  • Learn first hand just how good the top athletes actually are

  • Recontextualise tough movements

  • It is suitable for all fitness levels

  • BECAUSE IT’S FUN

With that being sad, i want to wish you all a successful open season.

Coach Louie

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CrossFit Games Open 2019 @CFD und @ZNC

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CrossFit Games Open 2019 @CFD und @ZNC

Liebe Members

Am Freitag 22.2. um 2am wird das erste Workout der CrossFit Games Open 2019 bekannt gegeben und damit fällt der Startschuss zum grössten Fitness Wettkampf weltweit!

Jede/r kann mitmachen. Es gibt die Workouts in einer “RX Version” für erfahrene CrossFitter und in einer “Scaled Version” für Einsteiger.

Neu wird der/die offizielle CrossFit Schweizermeister/in gekürt. Ebenfalls suchen wir

  • The fittest CFD male & female

  • The fittest ZNC male & female

  • The fittest CFD Rookie male & female

  • The fittest ZNC Rookie male & female

Alle die nach dem 1.1.2018 mit CrossFit begonnen haben, gelten als Rookies.

“Mach mit beim Höhepunkt des CrossFit Jahres”

Neu ist im 2019 auch, dass wir unsere Heldentaten mit gratis Snacks & Drinks gleich im Anschluss feiern werden. Zu diesen Zeiten kannst du bei uns die Open absolvieren:

CrossFit Dietikon Open Zeiten

Fr 12:15-13:15
Fr 18:00-20:00 (inkl. Snacks & Drinks)
Mo 19:00-20:00

Zurich Nord CrossFit Open Zeiten

Fr 12:15-13:15
Sa 10:00-12:00 (inkl. Snacks & Drinks)
Mo 18:00-20:00

CFGO 2019 Rules ZNC & CFD

👉 Während der Zeiten oben wird grundsätzlich keine normale Klasse stattfinden. Members die sich nicht für die Open angemeldet haben, dürfen natürlich trotzdem die Open Workouts absolvieren (mehr Spass macht es aber mit Anmeldung).

👉 CFD Members wählen CFD als affiliate und ZNC Members ZNC (für Box Leaderboard wichtig). Members mit der "Alle Standorte Option" können wählen.

👉 Open WODs die nicht in den vorgegebenen Zeiten (siehe oben) und unter Aufsicht durchgeführt werden, MÜSSEN gefilmt werden und werden NICHT von uns verifiziert. In ZNC wird der head judge zu obigen Zeiten im grossen Raum anwesend sein. Open WODs die im kleinen Raum gemacht werden, müssen zur Verifizierung gefilmt werden.

👉 “CFD Members” dürfen selbstverständlich in ZNC und “ZNC Members” in CFD die WODs machen.

👉 Kettlebell und Dumbbell Drops sind generell nicht erlaubt (CFD & ZNC). Barbell Drops sind in ZNC nur mit Drop Matten erlaubt. Barbell Drops mit 5kg Scheiben ohne zusätzlich 10/15/20 oder 25kg Scheiben sind nicht erlaubt.

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Friday, 01.02.2019

CrossFit / CrossFit Express
Strength/Skill:

Coach’s Choice

-----
Conditioning: 30' EMOM - alternating
1: 18 Wall Balls
2: 15 Push Ups
3: 15/12 Calorie Row

Scaled: 3/6kg - knee
Rx: 6/9kg

Bootcamp

6' AMRAP
Row / Shuttle run

2' Rest

6x 45"/15"
Sit-ups
Double DB Clean&Push press
Double DB Box step-ups

2' Rest

6' AMRAP
Shuttle run / Row max distance

2' Rest

6x 45"/15"
Sit-ups
Double DB Clean&Push press
Double DB Box step-ups

* Half start with cardio, half with strength.

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Thursday, 31.01.2019

CrossFit / CrossFit Express

Strength
Sumo Deadlift
4-4-4-4-4-4
(6x4)
-----
Conditioning: 2RFT (TC: 8')
20 Calorie Row
10 Devil's Presses

Scaled: 7/10kg
Rx: 15/22,5kg

Bootcamp

Kipping TTB technique

- Kipping movement
- Kipp + knie raise
- Kipp + knie to elbow
- Kipp + knie to elbow + kick
-----
3RFT (TC 10')

15 KB Swing
20 KB Push presses
15 KB Russian twists

Remaining time max KB touches (in push up possition)
----
Weightlifting -> check Monday's WOD

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Wednesday, 30.01.2019

CrossFit / CrossFit Express

Strength: Tempo Strict Pull Ups
Accumulate 30-50 Reps
Fast on the way up, 3-5
seconds on the way down
-----
Conditioning: 15' AMRAP
9 Dumbbell Front Squats
7 Box Jumps
5 Strict Handstand Push Ups

Scaled: 7/10kg - 51cm - HR push ups
Rx: 15/22,5kg - 51/61cm

Bootcamp

Kipping TTB technique

- Kipping movement
- Kipp + knie raise
- Kipp + knie to elbow
- Kipp + knie to elbow + kick
-----
3RFT (TC 10')

15 KB Swing
20 KB Push presses
15 KB Russian twists

Remaining time max KB touches (in push up possition)
-----
Gymnastics/W11

Build a strong foundation/base C1
> static and strict work only
> master the basics
> mix of Pulling and Pushing Strength

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Tuesday, 29.01.2019

CrossFit / CrossFit Express


-----
Conditioning: For Time (TC: 10')
100 Bar Facing Burpees

Bootcamp

NEW Strength Cycle week 3 of 4*
4-5 rounds of 6 reps (up weight)

Pull-up (Banded)
Push-up (Plate)
KB/2KB Squat

*week 2: 3-4 rounds of 10 reps (weight = week 1)
week 3: 4-5 rounds of 6 reps (up weight)
week 4: 4-5 rounds of 8 reps (weight = week 3)
-----
In teams of 2
2RFT (TC 10')

DB OH walking Lunges (10m L - 10m R) / Partner - Plank
20 DB Snatch / Partner - Wall-sit
30 DU(90SU) / Partner - Hollow hold
*Always switch the movements with a partner.

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News ZNC Februar 2019

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News ZNC Februar 2019

👉Zwei neue Coaches: Lorena und Felippe
👉Drei neue Abend Bootcamp Klassen: Mo 18-19, Mi 19-20, Fr 18-19
👉Wechsel der OWL Klasse auf Dienstag 19-20
👉Core & Mobility Workshops mit Micha ab Sa. 16.2.
👉Clean Clinic mit Manu am Sa. 16.2.
👉CFG Open 2019 ab Fr. 22.2.

Neue Coaches Lorena und Felippe

Wir heissen Lorena Giovanoli und Felippe Acosta Camargos herzlich willkommen im Coaching Team und wünschen ihnen einen guten Start!

Lorena ist bereits seit unseren Anfängen 2014 Member bei uns und hat in dieser Zeit sehr regelmässig trainiert. Während der letzten 2 Jahre v.a. im Open Gym. Lorena ist CrossFit Level 1 Trainerin.

Felippe coacht CrossFit seit 5 Jahren (u.a. in Brasilien und Italien) und hatte seine eigene Box in Brasilien. Felippe ist CrossFit Level 2 Trainer.

Änderungen Klassenplan ab 04. Februar 2019

👉NEUE Bootcamp Klassen Mo 18-19, Mi 19-20, Fr 18-19
👉Die Gewichtheben Klasse ("OWL") ist neu am Di 19-20 statt Mo 18-19

Workshops für Gesundheit und Performance

Leistung verbessern und Verletzungsrisiko minimieren mit den Rumpf & Mobilität Workshops von Micha, sowie den Clean und Jerk Kliniken von Manu.

Sa. 16.02. 14:00-17:00 ZNC OWL Clinic - CLEAN mit Manu
Sa. 16.02. 13:30-15:30 ZNC Core & Mob 1 mit Micha
Sa. 23.02. 13:30-15:30 ZNC Core & Mob 2 mit Micha
Sa. 02.03. 13:30-15:30 ZNC Core & Mob 3 mit Micha
Sa. 09.03. 13:30-15:30 ZNC Core & Mob 4 mit Micha
Sa. 16.03. 14:00-17:00 ZNC OWL Clinic - JERK mit Manu
Sa. 18.05. 14:00-17:00 CFD OWL Competition ("strongest of bSport" inkl. Coaches!)

CrossFit Games Open 2019

Der grösste Fitness Wettkampf weltweit! Ab Freitag 22.2. geht es los. Wir suchen DEN/DIE FITTESTE/N von Zurich Nord und DEN/DIE fitteste/n ROOKIE*. Melde dich hier an.

Wir werden am Freitag Mittag und Abend, sowie am Montag Abend die Open WODs durchführen. Mehr Details zu den Open in ein paar Tagen.

*als Rookie zählt, wer nach dem 1.1.2018 mit CrossFit begonnen hat.

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