Search

CrossFit Assault

Constantly Varied, High Intensity, Functional Movement

Tag

2013 CrossFit Open

LAST OPEN WOD 14.5 & BBQ: Saturday, March 29, 2014

CFA Party

.

Come Party with Us!

 

Come knock out the last WOD of the Open with us, and stay to cheer on your friends, eat some delicious food, have a cold beverage or two, and celebrate all the hard work put in by our athletes this month!

Feel free to invite your friends and family! There will be an EPIC Potluck and BBQ after the heats are finished. PLEASE bring meat for the grill, drinks for the party, & side dishes or desserts to share with everyone!

For non-CFA members: Mike has agreed to cancel the usual Drop-In fee as long as you contribute to the pot luck, so bring some goodies!

So what to bring you ask? Can’t cook? Won’t cook? Easy, bring simple things like cut up cheese, wurst, fruit/ veggies, smoked fish, nuts, olives, meat or fish to grill. Athletes will be HUNGRY! or you can be fancy like Dominik and make guacamole. (Please, don’t everyone bring guacamole now.)

On to business:

Workout 14.5

For Time:

21-18-15-12-9-6-3

Thrusters 43/29 Kg

Bar-Facing Burpees

Showtimes:

  • Judges – Please be at the box no later than 0915 to go over standards and criteria.
  • Athletes – Please arrive no later than 0930 to review movement standards and allow sufficient time to warm up.
  • Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

If you plan on doing the WOD (for the Open or not), SIGN UP on Zen Planner.

Show starts at 1000hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available for a nominal fee. Please message or talk to Grace.

WOD 14.4: Saturday, March 22, 2014

.toes-to-bar-meme

Workout 14.4

AMRAP 14

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 61/43 Kg.
20 muscle-ups

Showtimes:

  • Judges – Please be at the box no later than 0900 to go over standards and criteria.
  • Athletes – Please arrive no later than 0930 to review movement standards and allow sufficient time to warm up.
  • Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

If you plan on doing the WOD (for the Open or not), SIGN UP on Zen Planner.

Show starts at 1000hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available (during all 5 Open WODs) for a nominal fee. Please message or talk to Grace.

There will be no organized pot luck this week, but there will be a get-together downtown at 1800 –

ask Mar-C for details.

WOD 14.2: Saturday, March 8, 2014

overhead squirts

.

Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Showtimes:

  • Judges – Please be at the box no later than 0900 to go over standards and criteria.
  • Athletes – Please arrive no later than 0930 to review movement standards and allow sufficient time to warm up.
  • Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

If you plan on doing the WOD (for the Open or not), SIGN UP on Zen Planner.

Show starts at 1000hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available (during all 5 Open WODs) for a nominal fee. Please message or talk to Grace.

There will be no organized pot luck this week, but the weather is supposed to be beautiful, and there will be no shortage of awesome people to hang out with, so the grill will be running! Bring your own food, and maybe a little extra to share ;^)

WOD a Week!

Hey Gang

Hope your start to the week is a good one. There are a few things going on this week which I’d like to take a moment to review.

Maientag!

Wednesday is a German holiday. For our American friends, it means the Autobahn should be relatively free. For those of us living on the Germany economy and hold jobs in the German market; we will have the day off. I’m not sure if you’ve noticed the weather and how amazing this spring has been so far, BUT, we’ll have an OPEN GYM on Wednesday from 12 pm – 5 pm.

I was thinking we could start up the grill and have some time to work out and hang out together. We can do CMAR-II if you wish or you could work on skills individually. We will not have a programmed WOD on Wednesday.

What do you think? Let the sun shine in the box!

BBC (Barbell Club)

Starting Thursday, May 2nd at 17.00, the BBC will begin. Remember, this class is for those Gold Members dedicated to taking their lifts to a new level. Please do not register for the 18.00 WOD on Thursday as you may not make it and it would be fair to our other members who would like a spot at the regularly scheduled WOD.

The BBC is an offering for Gold Members only. If you do not have a Gold membership and you’d like to upgrade, please talk to me about how to upgrade your membership.

CMAR-II WOD

After the regular WOD on Thursday, I will stay at the box for those members who would like to do the CMAR-II WOD. This would start at 19.00. If you are coming in earlier than 19.00, please remember to not interrupt the class in progress.

Feedback to “Reflection” Post

I have had quite a response to my post from last week titled “Reflection.” Thank you, everyone, for taking the time to read the post, to comment online or even to me in person. It means a lot. We have a great community and I love to see the engagement!

Many of you have been asking about the upcoming events.

  • June 22nd will be the Strongman in Basel again. Once we get closer to the date, we could arrange car pools etc. to drive down and support our athletes.
  • July 13th there is a weight lifting competition which a few of you have asked about. Once I have the details, I will share them with you.
  • May 17 – 19th: The Regionals are in Copenhagen. Great opportunity to see Europe’s best!

I will see what’s coming up and we’ll keep you posted on events.

Additionally, I have been approached about visiting boxes within driving distance from Stuttgart and, as well, inviting boxes to Stuttgart to throwdown. If you are interested in doing this, let me know and once the Regionals are finished, we can begin to make plans on the next steps.

Wishing you all a WODerful week!

Tammy

Reminder – 2013 CrossFit Open: Sign-Up for childcare

Please remember to reserve a spot for child care if you need it.

Register by filling out the form below. Please indicate number of children and any special concerns.

Thanks!

Mary

As a reminder:

Gym Rules for the Box apply. In addition, the following will be in effect.

  1. CFA will provide a competent familiar person to oversee the children in the designated “Children’s Area.”
  2. This person will keep the children in the correct area and report any issues to the parent or guardian who must deal immediately with the issue at hand.
  3. If you would like to bring your child(ren) to CFA during the Games there will be a 10 Euro per family per Saturday charge as compensation / sitting fee.
  4. Please provide your child with adequate forms of entertainment to last the duration of your stay, i.e. video games, books, movie player, non-messy arts like coloring, puzzles, etc.
  5. Children are not permitted to be in the designated athlete / judges areas during the Open. It is important that parents / guardians review the rules and expected behavior with their children prior to the events.

WODs & the Open

CFAers

If you are participating in the Open, take it easy on the WODs…especially FRAN. She’s going to kick your ass and then you might regret it in the Open!

Enjoy the mobility WOD and choose a LIGHT weight for the WOD.

Best of luck to all athletes! WOD 13.3 coming soon!

2013 CrossFit Open: Need to Know Information

CFAers and Supporters

Saturdays are the CF Open Event Days at CFA Stuttgart! This means that from March 9th – April 6th, we will be hosting the CF Open WODs at our box.

SATURDAY REGULAR WOD

If you plan to WOD at the regular Saturday class, please remember that it is starting at 9 am. It would be great if you could stay and support the team by helping to set up equipment or move things out of the way for the Open.

PARTICIPATING IN THE OPEN

If you have signed up, it means that you are competing in the Open to both have a great time and see where you stand against other CFers worldwide. We want you to have the best possible experience.

Athletes & Judges need to be at the box each Saturday by 9:30 am for the briefing. We would like to begin the WODs at 10:30 am.

If you are unable to be at the Saturday WOD, it is your responsibility to talk to Tammy or Nick in ADVANCE to see when we can arrange to have your WOD completed. All Athletes require a judge. One athlete…one judge.  Please keep this in mind. It is not CrossFit Assault Stuttgart’s responsibility to make sure you are judged for the WOD outside the times we provide. You need to contact us: email, Facebook etc.

We will be judging on Thursday afternoon from 4:30 pm – 6:00 pm and Friday from 3:30 pm – 6:00 pm. If you need to be judged, it is first come, first served!

ATHLETES & JUDGES

Please be on time to the briefings and start time of the Open. If you need to be late etc., you need to talk to Tammy or Nick. The coaching team has been in planning for weeks about this event. Teamwork is essential to the successful completion of the events and individuals.

VOLUNTEERS

We could use support in so many different ways! Please approach Mai, Grace or Tina to see how you can support us with the potluck, set up and clean up crews.

Support

CHILDCARE

If you are bringing your children, it is not a problem. We’ve arranged that there will be someone to watch your kids. Please register here.

Looking forward to see you all!

2013 CrossFit Open: Sign-Up for childcare

This slideshow requires JavaScript.

Hi everyone! As you all know from all of our excited posts it’s “Open” time again!

The CFA staff are excited to be hosting the fun event for the next month.

Jade has graciously offered to watch over the children and help their parents have the freedom to participate as competitors, judges, and fans! In exchange, we ask that you sign-up for a slot, brief your children of the rules before hand, and give Jade at least 10 Euro per family as compensation for her time.

Register by filling out the form below. Please indicate number of children and any special concerns.

Thanks!

Mary

As a reminder:

Gym Rules for the Box apply. In addition, the following will be in effect.

  1. CFA will provide a competent familiar person to oversee the children in the designated “Children’s Area.”
  2. This person will keep the children in the correct area and report any issues to the parent or guardian who must deal immediately with the issue at hand.
  3. If you would like to bring your child(ren) to CFA during the Games there will be a 10 Euro per family per Saturday charge as compensation / sitting fee.
  4. Please provide your child with adequate forms of entertainment to last the duration of your stay, i.e. video games, books, movie player, non-messy arts like coloring, puzzles, etc.
  5. Children are not permitted to be in the designated athlete / judges areas during the Open. It is important that parents / guardians review the rules and expected behavior with their children prior to the events.

2013 CrossFit Open

This slideshow requires JavaScript.

CFA!

The 2013 CrossFit Open is right around the corner. Many of us are excited as the first WOD release approaches. This year, we are proud that we have so many of our members and coaches participating. If you’ve not yet signed up and wish to…there is still time!

Register here

CFA will be holding the CrossFit Open WODs every Saturday as an “event.” This is so great for our community! While it will be a long day for everyone, it’s going to be a lot of fun for us to work together.

REGULAR SATURDAY WODs

From March 9th to Saturday April 6th, all Saturday WODs will start at 9:00 am instead of 10:30 am. This is to support the athletes participating in the Open.

HOW CAN YOU HELP?

Even if you’ve not registered for the Open, we need your support! There is a lot to do to make this work and we’d love to have your support. If you can help, contact the member of the team below or fill out the form at the end of this post.

Contact People:

Event Lead & Organization: Tammy
Head Judge & Organization: Nick
Potluck: Mai
Clean Up Crew: Grace & Tina
Equipment Setup: Marco & Don
Children / Babysitting: Tammy
Cheering Squad: EVERYONE @ CFA!!

Some important information:

  1. Saturday WODs will start at 9 am and complete by 10 am. It is important that the area required for the Open is vacated immediately to allow the volunteers the opportunity to set up. Volunteers from the Saturday WOD to help set up the athlete area would be appreciated.
  2. Dedicated Athlete / Judges Area: The actual WOD will determine where the athlete / judges areas are. We will be switching between the “stretching / martial arts area” and the “original weight area.” We will announce the Athlete / Judges area on the Friday prior to the Saturday WOD.
  3. Judges and Athletes need to be at the box starting at 9:30 am for the briefing of movements and any important information they need to have prior to beginning the WOD. The athletes will then have time to warm up.  To get into the rotation of when you will WOD, it will be on a FIRST COME FIRST SERVE basis for the “heat” lists. Tammy will have the lists.
  4. Volunteers for equipment set up will need to start during the time the Judges and athletes are reviewing information.
  5. Spectators: we are happy to have as many spectators as possible at the event. They must stay in the designated areas and not interfere in the areas for the athletes. Children will be in a designated area with supervision.

Children’s Rules:

SPECIAL CONSIDERATIONS for the CrossFit Games Open

Gym Rules for the Box apply. In addition, the following will be in effect.

  1. CFA will provide a competent familiar person to oversee the children in the designated “Children’s Area.”
  2. This person will keep the children in the correct area and report any issues to the parent or guardian who must deal immediately with the issue at hand.
  3. If you would like to bring your child(ren) to CFA during the Games there will be a 10 Euro per family per Saturday charge as compensation / sitting fee.
  4. Please provide your child with adequate forms of entertainment to last the duration of your stay, i.e. video games, books, movie player, non-messy arts like coloring, puzzles, etc.
  5. Children are not permitted to be in the designated athlete / judges areas during the Open. It is important that parents / guardians review the rules and expected behavior with their children prior to the events.

Create a free website or blog at WordPress.com.

Up ↑