CrossFit 40477

Good Afternoon Ladies & Gents,
we're looking forward to meet you at tomorrow's MURPH event.
No matter what style you gonna choose, we are going through this together.

For the further planning, please check the planned schedules and heats. As you can see, still plenty of spots available for you:

MURPH SCHEDULE & HEATS

We are going to start at 09:00 with a quick intro and warmup and will then progress with the Heat 1 at 09:30. Every other Heat will start in an 20min interval.
In case you cannot edit the spreadsheet, just drop Coach Kai a message under +49 174 15 17 12 9 with the slot you'd like to join. :)

Happy weekend everyone
Team CrossFit 40477

Hey team

Here is our class program overview for the coming week. 

Program

This week may have been light (to be ready for Murph), but from next week, we will start lifting again. 

Focus: Heavier Front Squats, Deadlifts, Bench Press + some weighted gymnastic movements

Here is the 8-week Overview:

Week 1
Day 1: Heavy Single Front Squat / Heavy Single Strict Weighted Chin-ups
Day 2: Heavy Single Bench Press / Max Height Box Jump
Day 3: Heavy Single Deadlift / Max Rep Strict Handstand Push-ups
Week 2
Day 1: 3 Tempo Front Squats x 5 sets @65% of 1RM / 5 Strict Weighted Chin-ups x 5 sets @50% of 1RM
Day 2: 3 Tempo Bench Press x 5 sets @65% of 1RM / 3 High Box Jumps x 5 sets
Day 3: 3 Dead stop Deadlifts x 5 sets @65% of 1RM / 40-50% Strict Handstand Push-ups of Max Reps x 5 sets
Week 3
Day 1: 2 Pause Front Squats x 5 sets @70% of 1RM / 3 Strict Weighted Chin-ups x 5 sets @65% of 1RM
Day 2: 2 Pause Bench Press x 5 sets @70% of 1RM / 3 High Box Jumps x 5 sets
Day 3: 2 Deficit Deadlifts x 5 sets @70% of 1RM / 30-40% Deficit Strict Handstand Push-ups of Max Reps x 5 sets
Week 4
Day 1: 1 In the Hole Front Squats x 5 sets @75% of 1RM / 2 Strict Weighted Chin-ups x 5 sets @70% of 1RM
Day 2: 1 Bench Press x 5 sets @75% of 1RM / 3 High Box Jumps x 5 sets
Day 3: 1 Deadlifts x 5 sets @75% of 1RM / 50% Deficit Strict Handstand Push-ups of Max Reps x 5 sets
Week 5
Day 1: 3 Tempo Front Squats x 5 sets @70% of 1RM / 5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM
Day 2: 3 Tempo Bench Press x 5 sets @70% of 1RM / 3 High Box Jumps x 5 sets
Day 3: 3 Dead stop Deadlifts x 5 sets @70% of 1RM / 45-55% Strict Handstand Push-ups of Max Reps x 5 sets
Week 6
Day 1: 2 Pause Front Squats x 5 sets @75% of 1RM / 3 Strict Weighted Chin-ups x 5 sets @60-70% of 1RM
Day 2: 2 Pause Bench Press x 5 sets @75% of 1RM / 3 High Box Jumps x 5 sets
Day 3: 2 Deficit Deadlifts x 5 sets @75% of 1RM / 40-50% Deficit Strict Handstand Push-ups of Max Reps x 5 sets
Week 7
Day 1: 1 In the Hole Front Squats x 5 sets @80-90% of 1RM / 2 Strict Weighted Chin-ups x 5 sets @70-80% of 1RM
Day 2: 1 Bench Press x 5 sets @80-90% of 1RM / 3 High Box Jumps x 5 sets
Day 3: 1 Deadlifts x 5 sets @80-90% of 1RM / 60-70% Deficit Strict Handstand Push-ups of Max Reps x 5 sets
Week 8
Day 1: Heavy Single Front Squat / Heavy Single Strict Weighted Chin-ups
Day 2: Heavy Single Bench Press / Max Height Box Jump
Day 3: Heavy Single Deadlift / Max Rep Strict Handstand Push-ups

[English version below]

Wir wünschen Dir einen wunderschönen Tag! 

Ist wirklich schon fast Jahreshalbzeit in 2023 erreicht? Die Zeit rennt…

Auch im Juni haben ein paar besondere Schmankerl für die Community geplant.

Los geht’s:

Workshops

11/6/23 14:00-16:00 Olympisches Gewichtheben – Squat Snatch

• Trainer: Kai (C-Trainer DOSB Gewichtheben Leistungssport) + Co Trainer
• Wer: all levels
• Kosten: 25 EUR (Workshop Flat Member: 0 EUR)
• Externe Teilnehmer:innen: 39 EUR

18/6/23 13-15 Uhr Gymnastics – Handstand und Handstandwalk

• Trainer: Vanessa (CrossFit Gymnastics Coach) + Co Trainer
• Wer: Beginner und Intermediate (Voraussetzung: Wall-assisted Handstand)
• Kosten: 25 EUR (Workshop Flat Member: 0 EUR)
• Externe Teilnehmer:innen: 39 EUR

EVENTS

3/6/23 ab 9 Uhr – Murph

Murph ist ein CrossFit Hero Workout, das ausschließlich aus Bodyweight-Übungen besteht (Laufen, Pull-ups, Push-ups, Squats). Es ist besonders aufgrund des hohen Volumens (Wiederholungsanzahl) herausfordernd. In den letzten 8 Wochen waren alle Einheiten montags auf die Vorbereitung dieses Workouts ausgerichtet. Wir haben diverse Skalierungsvarianten für alle Levels vorbereitet, damit jeder teilnehmen kann.

Die Teilnahme ist kostenlos für Mitglieder – Drop-ins sind willkommen. Bitte über RESAWOD anmelden und zwischen 9 und spätestens 11:45 Uhr in der Box erscheinen. Wir werden alle 15-20 Minuten einen Heat starten. In RESAWOD findest Du in der Aktivität unter „WOD“ die Workout-Varianten.

Let’s rock it! Und bleib für ein abschließendes Kaltgetränk. 😊

17/6/23 - #pempelforce Biathlon

Such Dir einen Team-Buddy und melde Dich für den ersten #pempelforce Biathlon an – Unsere Trainer Sven und Christian haben getüftelt, gespielt und gefeilt – Spaß ist also garantiert.

Die Anmeldung in RESAWOD öffnet 7 Tage vor Start der Veranstaltung.

AUSBLICK JULI/AUGUST

• Sommer, Sonne, Sonnenschein: Patricia plant die ein oder andere Sundown Yoga-Session am Rhein, wenn das Wetter schön wird. Wie immer informieren wir Dich via Push-Nachricht über die App.
• Workshop „Rückengesundheit“ mit Patricia wird auf den 2. Juli verschoben 
• Nutrition Workshop – Isa und Lars planen fleißig #staytuned
• Sprint/Sprung Workshop mit Vanessa am Arena Sportpark – 6/8/23 13:00 – 15 Uhr
• Sommerfest: 26/8/23 in Langenfeld an der Wasserski-Anlage (SAVE THE DATE)

Konkrete Infos und weitere Termine teilen wir im Juli Newsletter mit Dir.

Herzliche Grüße

Dein CrossFit 40477 Team

____________

BOX NEWS JUNE

We wish you a wonderful day!

Is it really almost half-time in 2023? Time is running...

We also have a few special treats planned for the community in June.

Here we go:

Workshops

11/6/23 14:00-16:00 Olympic Weightlifting - Squat Snatch

• Trainer: Kai (C-Trainer DOSB Weightlifting Competitive Sports) + Co-Trainer
• Who: all levels
• Cost: 25 EUR (Workshop Flat Member: 0 EUR)
• External participants: 39 EUR

18/6/23 1:00 p.m. - 3:00 p.m. Gymnastics - Handstand and Handstand Walk

• Coach: Vanessa (CrossFit Gymnastics Coach) + Co Trainer
• Who: Beginner and Intermediate (Prerequisite: Wall-assisted Handstand)
• Cost: 25 EUR (Workshop Flat Member: 0 EUR)
• External participants: 39 EUR

EVENTS

3/6/23 from 9 am - Murph

Murph is a CrossFit Hero Workout that consists entirely of bodyweight exercises (running, pull-ups, push-ups, squats). It is especially challenging because of the high volume (number of reps). For the past 8 weeks, all sessions on Mondays have been focused on preparing for this workout. We have prepared various scaling variations for all levels so that everyone can participate.

Attendance is free for members - drop-ins are welcome. Please register via RESAWOD and arrive in the box between 9am and 11:45am at the latest. We will start a heat every 15-20 minutes. In RESAWOD you will find the workout variations in the activity under "WOD".

Let's rock it! And stay for a final cold drink. 😊

17/6/23 - #pempelforce biathlon

Find a team buddy and sign up for the first #pempelforce biathlon - Our coaches Sven and Christian have been tinkering, playing and tweaking - so fun is guaranteed.

Registration in RESAWOD opens 7 days before the start of the event.

OUTLOOK JULY/AUGUST

• Summer, sun, sunshine: Patricia is planning a sundown yoga session or two on the Rhine when the weather gets nice. As always, we'll keep you informed via push message on the app.
• Workshop "Back Health" with Patricia is postponed to July, 2nd
• Nutrition Workshop - Isa and Lars are busy planning #staytuned
• Sprint Workshop with Vanessa at Arena Sports Park - 6/8/23 1:00 p.m. - 3:00 p.m.
• Summer party: 26/8/23 in Langenfeld at the water ski facility (SAVE THE DATE)

We will share concrete information and further dates with you in the July newsletter.

Warm regards

Your CrossFit 40477 Team