CrossFit 40477

Hey Team

Here is your program for next week:

PROGRAM

It’s that time of year we all look forward to - Murph Prep 

Monday, we’ll begin with our traditional “Half Murph” workout

Tuesday, we’ll bring back another cardio classic that you can do in pairs and work through some descending intervals on the Air Bike. 

Wednesday’s workout is a tough AMRAP where we challenge you to get through one round, and anything after that is a bonus. 

Thursday, we’ll do Functional Pump, focusing on mid-line exercises.
Friday, we’ll do one of Mayhem’s benchmark workouts - the 100 Burpee Box Jump Overs. Let’s see if we can improve our time or get close! 

Saturday, Finally, it’s the weekend, which means it’s time to partner up, start the clock, and enjoy an extended workout with some great music.

Enjoy :)

Liebe Community, [English below]

hier kommen Eure April-News aus der Box:

I NEWS AUS DEM TEAM

II TEENS CLASS (MONTAG)

III CrossFit MOMS KURS

IV CrossFit GAMES QUATERFINALS

I NEWS AUS DEM TEAM

Manchmal passiert das Leben: Leider müssen wir uns Mitte April von einer unserer Trainerinnen verabschieden. Die liebe Patricia hat sich entschlossen, ihren Lebensmittelpunkt nach Portugal zu verlagern. Wir freuen uns für sie und wünschen ihr von Herzen viel Glück für diesen großen Schritt. Danke Patricia für viele schöne Momente und Deinen unermüdlichen Einsatz für die Box! Wir werden Dich sehr vermissen!

Den Mobility-Kurs wird ab Mitte April Serhii übernehmen.

II TEENS CLASS (MONTAG

Da Patricia den Kurs ab Mitte April leider nicht mehr leiten kann, suchen wir derzeit nach Ersatz. Wir halten Euch auf dem Laufenden. Bitte weicht erst einmal auf den Kurs am Mittwoch bei Anika aus.

III CrossFit MOMS KURS

Leider hatten wir für unser Workshop-Angebot für (werdende) Mütter nicht genügend Anmeldungen und mussten die Workshops „Beckenboden & Back to CrossFit“ daher absagen.

Am Samstag den 20.4.24 bieten wir erstmals eine CrossFit Moms Klasse um 12:30 an – wir werden gemeinsam ein Workout machen und über individuelle Skalierungen nach der Schwangerschaft sprechen. Anmelden könnt Ihr Euch ab sofort via RESAWOD mit Eurer Mitgliedschaft oder als Drop-in anmelden.

IV CrossFit GAMES QUATERFINALS

Wir sind sehr stolz auf alle Athletinnen und Athleten, die in den CrossFit Open ihr bestes gegeben haben. Es war toll, all Eure Fortschritte und die PRs miterleben zu dürfen! Ihr seid einfach großartig! <3 Wir gratulieren allen Athletinnen und Athleten, die sich im Rahmen der CrossFit Open für die Quaterfinals qualifiziert haben:

1. Christine
2. Isa
3. Anastasia
4. Florian
5. Janni
6. Lothain
7. Imanuel
8. Enrico

Am Wochenende um den 20./21. April werden alle, die sich dieser Herausforderung stellen möchten, mehrere Workouts absolvieren. Das nächste große Ziel auf dem Weg zu den CrossFit Games wären die Semifinals. Die Startgebühren übernehmen wir für die Athletinnen und Athleten.

Wir wünschen Euch schon jetzt viel Erfolg und vor allem Spaß!

Habt Ihr Fragen, Anregungen, Wünsche? Dann meldet Euch gerne bei uns.

Euer CrossFit 40477 Team

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Dear Community,

Here are your April news from the box:

I NEWS FROM THE TEAM

II TEENS CLASS (MONDAY)

III CrossFit MOMS COURSE

IV CrossFit GAMES QUARTERFINALS

I NEWS FROM THE TEAM

Sometimes life happens: Unfortunately, we have to say goodbye to one of our trainers in mid-April. Patricia has decided to move her life to Portugal. We are happy for her and wish her all the best for this big step. Thank you, Patricia, for many beautiful moments and your tireless commitment to the box! We will miss you dearly!

Serhii will take over the mobility course starting in mid-April.

II TEENS CLASS (MONDAY)

Since Patricia will unfortunately no longer be able to lead the course from mid-April, we are currently looking for a replacement. We will keep you updated. Please switch to the Wednesday course with Anika for now.

III CrossFit MOMS COURSE

Unfortunately, we did not have enough registrations for our workshop offer for (expectant) mothers and had to cancel the "Pelvic Floor & Back to CrossFit" workshops.

On Saturday, April 20, 2024, we will offer a CrossFit Moms class at 12:30 for the first time – we will do a workout together and discuss individual scaling after pregnancy. You can register now via RESAWOD with your membership or as a drop-in.

IV CrossFit GAMES QUARTERFINALS

We are very proud of all athletes who participated in the CrossFit Open and gave their very best. You are awesome! It was amazing to see all the progress and PRs. <3 Congratulations to all athletes who have qualified for the quarterfinals in the CrossFit Open:

1. Christine
2. Isa
3. Anastasia
4. Florian
5. Janni
6. Lothain
7. Imanuel
8. Enrico

On the weekend of April 20/21, everyone who wants to take on this challenge will complete several workouts. The next big goal on the way to the CrossFit Games would be the Semifinals. We will cover the entry fees for the athletes.

We wish you much success and, above all, fun!

If you have any questions, suggestions, or wishes, please feel free to contact us.

Your CrossFit 40477 Team

Dear gymnastics enthusiast,

As we embark on the next phase of our gymnastics training program, we would like to introduce you to a new approach designed to enhance your overall physical preparedness and elevate your performance across a broad spectrum.

In this upcoming (11 weeks) training cycle, we will delve into a comprehensive gymnastics accessory programme, prioritizing not only strength but also skill refinement and the cultivation of high-quality movement patterns. Our aim is threefold:

• Enhanced Muscle Contractility: By honing in on specific accessory exercises, we seek to maximize your muscle engagement and contractile potential, laying the foundation for greater strength gains.
• Improved Positional Awareness: Through targeted drills and exercises, we will sharpen your awareness of body positioning, facilitating better control and efficiency in executing various movements.
• Diversified Exposure: Embracing alternative exercises and approaches will broaden your movement repertoire, enriching your training experience and bolstering your adaptability.

Rather than simply amplifying the volume of familiar movements from your CrossFit regimen, this phase will emphasize mastery of fundamental positions and shapes. This strategic shift aims to address any existing movement deficiencies and instill proper mechanics from the ground up.

For instance, if you find yourself struggling with common issues such as "chicken wing" tendencies in bar muscle-ups or improper form during ring muscle-ups and handstand push-ups, our focus will shift towards targeted drills to correct these patterns at their root.

Instead of prescribing typical exercises like bar muscle-ups or pull-ups, we will allocate specific days to concentrate on foundational elements such as Lat compressions and hollow shapes (Tuesdays). These components not only reinforce proper technique but also complement the movement patterns essential for mastering advanced skills.

In contrast to conventional linear progressions, this phase places greater emphasis on the execution of your training regimen.

WHAT’S APP GYMNASTCIS COMMUNITY

To facilitate feedback and refinement, we encourage you to share your training videos within our dedicated What’s app group – if you don’t make it to the gymnastics classes but want to follow the program in Open Gym. We hope this collaborative environment will provide valuable insights and support.

DETAILS

• TUESDAYS: Lat Compression & Hollow (Pulling movements such as Pull-ups & Toes-to-Bar) - Vanessa
• THURSDAYS: Handstand variations (Pressing movements) - Vanessa
• EVERY SECOND SUNDAY: Joint and total body stability, low-intensity volume and a little skill work -SERHII

The program will be accessible through Beyond the Whiteboard (at least 1 week ahead) – CF40477 Gymnastics track.

Hope to see you at the classes or in Open gym – practicing gymnastics 😊
Your CrossFit 40477 Team