We want to make You FIT for LIFE

I think being 45 and pretty damned fit allows me to say the following:

CrossFit Ansbach STATEMENT:

Our Job is to continually increase the work capacity of each individual safely by developing and enhancing our clients fitness levels across all ten general physical skills and then some. We want you to be functional in life. Not just talking about being fit, fast or strong. Talk is seriously cheap. This will be done by using constantly varied functional movements. We have a whole shit load of exercises and plans to get you there.

Why? Because we give a shit! Weil es für uns wichtig ist.

What is important to us. Was für Uns wichtig ist:

Safety = Sicherheit —>Erklärt sich vom selbst.

Efficacy = Wirksamkeit,Zweckmäßigkeit—>Die Fähigkeit einer Intervention, um die gewünschte positive Wirkung in erfahrenen Händen und unter idealen Bedingungen zu produzieren.

Efficiency = Leistungsfähigkeit, Tüchtigkeit, Nutzeffekt, Tauglichkeit, Fähigkeit, Rationalität Effizienz: „Die Dinge richtig tun.“ Not half ass.

10 Components Of Fitness

You are as fit as you are competent in each of these ten skills.
Du bist nur so Fit in Abhängigkeit von deiner Kompetenz in den verschiedenen Bereichen:

Auf Deutsch:
1. Herz-Kreislauf / Atmung Ausdauer
2. Kondition, Stehvermögen
3. Stärke
4. Flexibilität
5. Schnellkraft/Power
6. Geschwindigkeit
7. Beweglichkeit
8. Gleichgewicht
9. Koordination
10. Genauigkeit

In English:
1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
5. power
6. speed
7. agility
8. balance
9. coordination
10. accuracy

So why do I bring this up? It’s easy Bubble’s.

Lately, we have people who are in a hurry to get into some kind of hardcore asskicking wod session. However, some of our athletes have not yet adapted sufficient training or skills to be doing certain types of movements without a trainer. Some of these people have already had back and shoulder injuries.

In der letzten Zeit haben wir Menschen, die in Eile sind bei einem Art Hardcore-Arschtritt wod teilzunehmen. Allerdings haben einige unserer Athleten noch nicht ausreichende Übung oder Fähigkeiten bei mehreren Übungen gesammelt. Halbe Sachen waren nicht in unseren Plan. Es ist auch nicht clever solche Übungen auszuführen ohne Trainer dabei zu haben. Wir haben einige von Euch die Schulterverletzungen und Bandscheibenvorfälle hatten bevor ihr zu uns gekommen sind. Wir wollen sicher gehen dass ihr Gesünder, Fitter und Funktioneller im Alltag werden.

Sorry, but  that doesn’t fly anymore!

However, I don’t want to crush and destroy the fun factor here.  We will let you take part in the extra secretive firebreather and dragon killing WODS. However, only if you are capable of passing our test. See below!

Weil ich aber euer Spaß Faktor nicht kaputt machen will, werde es zukünftig ab JETZT einen Test geben, die bei mir zu absolvieren ist. Erst dann wann der Test Erfolgreich erledigt ist wird es Sondereinheiten geben dürfen.

Here is the Test to be done in one training session. only one  5min pause.

(It’s late. That’s why it’s only in english):
Here are the 32 skills and their standards: If you can’t do it,  You don’t need to try playing Superman….

10 reps- front squat (225/105). Crease of hip below parallel and full hip extension at top of squat.

15 reps- overhead squat (95/65). Crease of hip below parallel and full hip extension at top of squat.

20 reps deadlift (225/155). Full extension at top of lift and hands must stay on bar for all 20 reps.

15 reps- kettle bell swing (32kg/20kg). Arms must stay straight and ears must be in front of arms in overhead position.

10 reps- thruster (155/95). Crease of hip below parallel and ears in front of arms in overhead position.

20 reps- wall ball (20/14). Crease of hip below parallel. Ball must touch wall and go OVER the 10’ mark. Must catch ball on every rep. A drop of ball constitutes a failed attempt.

8 reps- squat clean (135/95). Must catch bar in full squat position with crease of hip below parallel. Must stand to full hip extension with elbows in front of bar. Hands must stay on bar for all 8 reps.
No dropping the bar

8 reps- jerk (135/95). Ears in front of arms in locked out overhead position. Push jerk or split jerk. Dropping the bar between reps is a failed attempt

8 reps- squat snatch (135/95). Must catch in squat position with crease of hip below parallel. Must stand to full hip extension. Must keep hands on bar for all 8 reps. You can keep attempting as long as you get 8 in a row and don’t let go of the bar.

5 reps (each arm)- one arm dumbbell snatch (32kg/24kg). Must catch in full squat with crease of hip below parallel. Dumbbell never touches ground during all 10 attempts.

5 reps- Dumbbell hang squat clean (50/25). Must catch in squat with crease of hip below parallel.

10 reps- press (95/65). Ears in front of arms in locked out overhead position.

5 reps- push press (135/95). Ears in front of arms in locked out overhead position.

5 reps- sumo deadlift high pull (95/65). Elbows above bar in high pull position.

15 reps- ball slam (20/12). Arms straight overhead in top position with ears in front of arms. Must catch ball on bounce while in squat position. Dropping ball constitutes a failed effort.

10 reps- bench press (Bodyweight/Korpergewicht 100% of BW)

10 reps- Strict Pull ups. Full extension of arms at bottom. Chin over bar at top.

20 reps- Chest 2 Bar pull-ups. Full extension of arms at bottom. Chin over bar at top. That’s just a joke! Chest must touch the bar! 20 consecutive reps or it’s a failed attempt.

1 ascent- rope climb 15’. Must start on with butt on ground. Using feet is okay.

5 reps L pull-up. Toes must be above hips at the start and end of pull-up. You can lower the legs at every rep, but toes must be above hip before you start pull-up motion.

5 reps- muscle-up. Must turn palms out at bottom prior to beginning movement. Must turn palms forward when over the rings before returning to start position. Must not come off the rings for all 5 reps.

30 reps- push-up. On count of judge. Down, hold, up, hold. Chest touches deck. Full extension of arms at top of push-up.

10 reps- slapping push-ups. Touch chest to deck, then both hands must touch the chest when at top of the pull-up.
20 reps- bar dips. Shoulders below elbow at bottom position. Arms straight at top position.

12 reps- ring dips. Shoulders below elbows at bottom position. Must turn palms forward when over the rings at finish position.

5 reps- handstand push-ups. Forehead touches deck. At top position, head comes forward and ears are in front of arms.

10 reps- burpee box jumps. Chest touches deck. 24″ box

15 reps- GHD sit-up. One hand touches ground at bottom position. One hand touches foot post at top position.
20 reps- kipping knees to elbows. Done on rings. Knees must go over the elbow. Arms must stay straight.

20 reps- rebounding box jumps 20”. Must jump as soon as feet touch the ground. Must get full hip extension jumping off box.

6 reps(each leg)- one leg squat/ Pistol. Butt must go to ankle depth. You leg extended cannot touch ground for all 12 reps.

30 reps- double under. Self explanatory.

Über robcrossfitter

CrossFit Junkie
Dieser Beitrag wurde unter Movements, News, Rest Day veröffentlicht. Setze ein Lesezeichen auf den Permalink.

4 Antworten zu We want to make You FIT for LIFE

  1. bou schreibt:

    a traum

  2. Markus schreibt:

    Absolut richtig! Ambition ist gut, aber die Gesundheit sollte man dabei nie aus den Augen verlieren!

    Thanks Coach for taking care!

  3. AlexB schreibt:

    It should start with „I think being 45, pretty damn fit and awake at 1 a.m. allows me…“
    just kidding

    on a more serious note, you’re right: some egos should be kept in check or someone will get hurt.

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