CrossFit 40477

Liebe Community, [English below]

auch in diesem Jahr möchten wir wieder #pempelforce-Staffelteams beim Düsseldorf Marathon sponsern. Dabei teilen sich 4 Läufer*innen die Marathon-Distanz. Es ist jedes Mal ein besonderes Erlebnis, durch die Straßen unserer Stadt zu laufen.

Im letzten Jahr waren wir mit 4 Staffeln sowie vielen Einzelstarter*innen über die Marathon- und Halbmarathon-Distanz dabei. Support gab’s von der Fan-Gemeinde entlang der Strecke und in der BRIDGERUNNERS Fan-Zone (die gibt’s natürlich auch dieses Jahr wieder!).

Wir organisieren uns über die WhatsApp-Gruppe „Track & Field. Wenn Ihr WhatsApp nicht nutzt oder nicht beitreten möchtet, könnt Ihr selbstverständlich trotzdem teilnehmen. Damit wir einen Überblick bekommen, wer interessiert ist, tragt Euch bitte in diese Liste ein und ergänzt – falls vorhanden – Eure durchschnittliche Kilometer-Pace auf 5 km:
https://docs.google.com/spreadsheets/d/1gQ4e709X8Bga4RRpGVxbzmhJOHU5BE3OyTVGvJyfzzo/edit?gid=0#gid=0

Eckdaten:
Wann: Sonntag, 26.04., Startzeit 10:15 Uhr (Dauer ca. 3–4 Stunden)
Details: https://www.uniper-duesseldorfmarathon.de/wettbewerbe/marathon-staffel

Wir freuen uns auf viele motivierte Läufer*innen!

Liebe Grüße
Euer #pempelforce Lauf-Komitee

__

Dear Community,

this year, we’d once again like to sponsor #pempelforce relay teams at the Düsseldorf Marathon. In the relay, 4 runners share the full marathon distance. It’s always a special experience to run through the streets of our city.

Last year, we took part with 4 relay teams as well as many individual runners in both the marathon and half marathon. We had great support from our cheering crowd along the course and from the BRIDGERUNNERS fan zone (which will of course be back again this year!).

We’re organizing via the WhatsApp group “Track & Field”. If you don’t use WhatsApp or prefer not to join, you can absolutely still participate. To help us keep track of who’s interested, please add your name to this list and—if available—include your average km pace for a 5 km run:

https://docs.google.com/spreadsheets/d/1gQ4e709X8Bga4RRpGVxbzmhJOHU5BE3OyTVGvJyfzzo/edit?usp=sharing

Key details:
When: Sunday, April 26, start time 10:15 AM (approx. duration 3–4 hours)
Details: https://www.uniper-duesseldorfmarathon.de/wettbewerbe/marathon-staffel

We’re looking forward to lots of motivated runners!

Best regards,
Your #pempelforce Running Committee

Dear Community,

Did you know that as a member you don’t only get our CrossFit class program, but also access to additional training tracks — including detailed video demos, perfect for training on your own outside coached group classes?

If you’re using Beyond the Whiteboard (BTWB), you’re not just logging scores — you’re building a simple system to stay consistent and actually see progress over time.

Why you should track your training

Because training isn’t only about how hard a workout feels — it’s about what improves over weeks and months. Tracking helps you:

• Make progress visible (even when it’s gradual)
  
• Know your numbers (PRs, loads, times, reps) so you can build on them
  
• Stay consistent by seeing streaks, trends, and improvements
  
• Repeat benchmarks and compare fairly across the year
  
• Train smarter (better pacing, better loading, better recovery decisions)
  

Your training diary can be digital or handwritten

A training diary doesn’t have to be digital. A notebook works just as well — the key is to track consistently. We justoffer you the option to use a digital format :-)

What is BTWB?

Beyond the Whiteboard is a training and tracking app where you can log workouts, track PRs, follow your progress over time, and stay consistent.

What else do you get access to (besides our class program)?

In BTWB you can follow extra tracks (with descriptions + video demos), such as:

• Running
  
• Endurance
  
• Spin
  
• Bodybuilding
  
• At Home (travel-friendly)
  
• Burgener Strength (Olympic lifting focus)
  
• Extra Fitness (optional add-ons)
  

Plus our CF40477 tracks:

Strength & Gymnastics (& Weightlifting is shared on RESAWOD)

BTWB is included in the Performance membership and can be added for Health & Fitness (€3/month).

How to get started (quick)

1. Ask us for the gym code (team@crossfit40477.de) and create your account
   
2. Download the BTWB app
   
3. Go to Settings → Follow Tracks (see the PDF cheat sheet)
   
4. Choose what matches your goal and schedule
   
5. Log your training — and watch your trends and PRs grow
   

Not using BTWB yet or can’t find the tracks? Message us via e-mail to team@crossfit40477.de or ask at the gym — we’re happy to help.

Hi #pempelforce community,

before we share next week’s schedule, here’s a quick overview of the workshops and events coming up soon:

• Saturday, Feb 14 | 12:30–14:30 – Squat Clinic with Carsten
  
• Sunday, Feb 22 | 9:00–13:00 – Clean & Jerk Workshop (Intermediate & Advanced) with Kai (DOSB Weightlifting Coach Level B/C – Competitive Sport). Registration via RESAWOD is now open.
  

FITNESS BUNDESLIGA & CROSSFIT OPEN – ALWAYS ON FRIDAYS
Free registration for members (no credits will be deducted).

• Friday, Feb 13 | from 16:00 – Fitness Bundesliga Workout
  
• Friday, Feb 20 | from 16:00 – Fitness Bundesliga Workout
  
• Friday, Feb 27 | from 16:00 – CrossFit Open WOD 1
  
• Friday, Mar 6 | from 16:00 – CrossFit Open WOD 2
  
• Friday, Mar 13 | from 16:00 – CrossFit Open WOD 3
  

CrossFit program overview:

Overview Program Strength Class - week 7: