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CrossFit Assault

Constantly Varied, High Intensity, Functional Movement

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paleo

WOD: Saturday, March 15, 2014 Open WOD 14.3

Its called a deadlift.

Workout 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
61-kg deadlifts, 10 reps
15 box jumps, 24-inch
84-kg deadlifts, 15 reps
15 box jumps, 24-inch
102-kg deadlifts, 20 reps
15 box jumps, 24-inch
125-kg deadlifts, 25 reps
15 box jumps, 24-inch
143-kg deadlifts, 30 reps
15 box jumps, 24-inch
166-kg deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
43-kg deadlifts, 10 reps
15 box jumps, 20-inch
61-kg deadlifts, 15 reps
15 box jumps, 20-inch
70-kg deadlifts, 20 reps
15 box jumps, 20-inch
84-kg deadlifts, 25 reps
15 box jumps, 20-inch
93-kg deadlifts, 30 reps
15 box jumps, 20-inch
102-kg deadlifts, 35 reps
15 box jumps, 20-inch

Showtime **CHANGE**
  • Due to the Intro Class this weekend, times are sliding a half hour later. Please be considerate of the Intro Class when you are coming into the box.
  • Judges & Athletes – Please arrive no later than 1000 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 1030hrs 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 AGAIN, 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: Saturday, March 1, 2014

theopen

.

Workout 14.1

10-minute AMRAP:

30 double-unders

15 power snatches, 75 / 55 lb. (34/25 kg)

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)

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.

CHANGE: Saturday, June 8th – WOD Start 9:30 am

CF-PhotoShoot-201211243281 copyImage: Courtesy of Brea Darnell

Time Change & Game Plan

Saturday, June 8th, our regular Saturday WOD will start at 9:30 am.

Hugs for Time

Following the WOD, we will be having a Farewell / Bis Bald Party for Mai and her family who will be leaving us very soon. We would like to invite all our CFAers to join in to participate in “Hugs for Time” where we can have something to eat, something to drink and say our farewells to Mai – wonderful member and new coach at CFA.

If you would like to contribute to the Farewell BBQ, please reach out to Imran and / or Tina. They are organizing the WOD and other goodies. Please check the Facebook event for more info.

CFA will miss Mai very much. It’s been a pleasure to WOD with you and be coached by you, Mai!

 

Fundamentals at 13.00

This coming Saturday, the box will also have Fundamentals starting at 1300. The class is already full and we are looking forward to welcoming more members at the box in the very near future! Our Intro class held on June 2nd had a lot of great participants who could air squat and then survived 15 minutes of torture as their “Intro-WOD.”

 

 

 

2013 CrossFit Open

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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.

Joe Lengel Tribute WOD – Saturday, February 23, 2013

Join CFA in a Tribute WOD on February 23rd for a “Fallen Angel of CrossFit” We would like to organize a potluck BBQ afterwards. Background and details can be found below:

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Joe Lengel  (December 22, 1954 – November 19, 2012)

Level 1 Certification for CrossFit Trainer
Qualified at 11th in the world for the 2011 Reebok CrossFit  Games 55-59 Master’s Division.
Finished in 6th place at the 2011 Reebok CrossFit Games 55-59 Master’s Division.
Qualified at 8th in the world for the 2012 Reebok CrossFit Games 55-59 Master’s Division.

“Joe” WOD

10 Rounds for time:
10 Thrusters 95/65lb
10 Bar Facing Burpees,
10 Pull Ups
57 Double Unders

What Can WE DO?

  1. Make time on February 23rd, wear your favorite CFA tshirt and participate in the “Joe” WOD.
  2. Bring something delicious (and Paleo) for the potluck afterwards.
  3. Donations are being collected to create the tribute quilt, so perhaps a $5.00 donation is also possible.
  4. Please feel free to write your thoughts for Joe in the comments below and we’ll make sure they are passed on.

Send Your Donation

(Please send your donation no later than February 16th)

Info

In response to the article written in Tabata Times, CFA donated a shirt to support the creation of a quilt to honor Joe Lengel who was shot and killed November 19, 2012 while opening his CrossFit Gym. The idea of making a quilt is a wonderful gift to give the Toledo box and we are proud that our shirt will be a part of it! Quilt organizer and fellow CrossFitter, Kirsten Hyland, invited us to their Tribute WOD on February 23rd. Many boxes will be doing the same WOD on this day across USA.

I reached out to the amazing CrossFit boxes we all know here in Germany, one in USA and one in Canada asking them to participate and host the Tribute WOD on February 23rd at their boxes. The response is overwhelming! CrossFit Wiesbaden, CrossFit Ansbach, CrossFit Mainz, CrossFit Frankfurt, CrossFit Pickering – to name a few – have all agreed to host WODs. I love the CrossFit Community! Amazing people everywhere.

Tragic Details:

The following excerpt was borrowed from CrossFit Toledo Intensity Fitness.

“During the early hours of Monday, November 19th, an act of unspeakable violence took the life of our coach, Joe Lengel, as he was opening our box for the morning. Joe was the foundation of our CrossFit family, and we are all mourning the loss of a great man, father, grandfather, husband, mentor, and friend. Joe’s sons, Aaron and Matt, both avid CrossFitters, created a Hero WOD in honor of their father. It’s made up of movements that Joe loved and hated (in a good way). We ask that instead of mourning for Joe, you honor and celebrate his life on Saturday November 24 and join many others across the globe by completing the “Joe” Memorial WOD. We appreciate all the kind words from our CrossFit family.

CROSSFIT ASSAULT LIFESTYLE CHALLENGE

Bei der CrossFit Assault (CFA) Stuttgart “Lifestyle Challenge” geht es nicht darum, einfach einem neuen Fitness oder Diät Trend zu folgen. Es geht hier primär um DICH. Es ist ganz allein DEINE Wahl wie gesund DU Dein Leben führen möchtest!

Am 02. Februar 2013 ist die Chance für Dich unverbindlich mit uns über gutes, gesundes Essen, Schlaf und Fitness zu diskutieren. Einfache aber dennoch entscheidende Punkte um ein qualitativ hochwertiges Leben zu führen. Die Challenge ist für CFA Mitglieder wie Nichtmitglieder offen. Grundlage unserer Ernährungsphilosophie ist die sog. paleolitische Ernährungsweise (PALEO oder WHOLE30). Du hast keine Ahnung von was wir reden -macht nichts! Wir geben Dir alle notwendigen Informationsquellen hierzu und erarbeiten uns gemeinsam den jeweils individuellen optimalen Lebensstil! Das ist auch der ganze Sinn der Challenge, dass DU für DICH herausfindest was für DICH der optimale Mix aus Ernährung, Sport und Schlaf ist um ein Maximum herauszuholen.

Hierzu bilden wir Teams – immer mit mindestens einem/einer erfahrenen “Challenger” und versorgen dich mit allen Informationen und begleiten Deinen Weg auf dieser Reise!

Hier kannst Du schon mal Dich vorab informieren:
http://www.robbwolf.com/
http://www.whole9life.com/category/whole-30/
http://www.urgeschmack.de/
http://blog.paleosophie.de/
http://www.paleofitnessblog.de/paleo-diaet/
http://der-paleo-lifestyle.de/

Ablauf:
• Am 02. Februar findet ein erstes “Meet and Greet” (Kennenlernen) im CrossFit Assault Stuttgart statt. Wir beginnen ca. 11:45 Uhr – nachdem wir unser Samstags Workout absolviert haben. Triff deine Mit-Challenger, dein Team und lerne erste Tipps um Deine Schlaf-Ess-und Gesamtlebensstilgewohnheiten zu fordern. Zu Beginn der Challenge werden wir den ISTZustand definieren, hierzu gehören u.a. Körperwerte/maße.

• Am 04. Februar 2013 geht die CHALLENGE los! Zu Beginn werden wir ein Workout absolvieren (WOD) damit wir einen sportlichen Benchmark haben. Keine Sorge, wir haben uns ein Workout ausgedacht, dass jeder schaffen kann und auch überall zu absolvieren ist – solltest Du am Montag nicht vorbeikommen können.

• Im Zeitraum vom – 02.-04. März 2013 werden wir erneut unsere Körperwerte/maße nehmen, sowie am 04. März erneut ein Benchmark Workout durchführen – and den Gesamtergebnissen messen wir die Veränderungen und werten diese gemeinsam aus.

• Im Zeitraum vom 04.-15. März 2013 werten wir die Ergebnisse aus um dann schließlich am 16.März die Gewinner zu nominieren. Ja – zu gewinnen gibt es auch etwas. Welche Preise wir uns ausgedacht haben, ist noch eine Überraschung – es soll ja in erster Linie um Deine individuelle Entwicklung gehen und nicht um den Preis 😉

Und – Interesse oder Lust auf die CHALLENGE bekommen? Dann komm doch einfach unverbindlich am 02. oder 04. Februar vorbei. Keine Sorge wir sprechen auch (fast) alle deutsch und alle Informationen werden Dir auch auf deutsch zur Verfügung gestellt!

Bei Interesse bitten wir Dich um folgende Informationen vorab per Email oder einfach dann in der Box:
• Name/Vorname
• Kontaktmöglichkeit
• Mitglied bei CFA?
• Hast Du Interessen an CrossFit?
• Ist das Deine erste Lifestyle oder PALEO Challenge?
• Wenn Du bereits Erfahrung im Bereich PALEO/Whole30 hast, würdest Du gerne als Team-

Mentor eingesetzt werden?
• Welche Challenge Option kommt für Dich in Frage
• PALEO (für Anfänger und Neue Lifestyler am idealsten)
• WHOLE30 (Du willst gleich das volle Programm und machst keine halben Sachen!)

Also – DEIN neuer Lifestyle beginnt am 02. März! Komm bei uns vorbei Crossfit Assault Stuttgart, vor dem Lauch 22, 70567 Stuttgart-Fasanenhof (bei der ENBW City)
http://www.crossfitassault.de

Für Infos und Fragen (auf deutsch) entweder auf Facebook bei CrossFit Assault Stuttgart, per Email von Marco (paleomarco@power.ms) oder auf englisch von Grace (gbottit@yahoo.com). Wir freuen uns auf DICH!

Countdown to the CFA 2013 Lifestyle Challenge – starting in 7 days………

The CFA (Crossfit Assault) Lifestyle Challenge isn’t about following the latest trend. It is about YOU!  Only you have the POWER to make good lifestyle choices.  Join us on 2 Feb and will we discuss – good food, sleep and fitness. Basic items, but pretty important to a superior quality of life.
The Challenge is open to both CFA members and non-members. While centered on a Paleolithic diet (Paleo or Whole-30), the overall intent of the Challenge is to help YOU find your optimum mix of diet, exercise and sleep to achieve maximum fitness gains. You will be partnered with an experienced “challenger” and provided with resources to help you get on your way.
Additional resources:
2 February 2013 – Meet and greet; information meeting at Crossfit Assault. We will begin at approx 11:45 am right after the completion after the 10:30 WOD (workout of the day). Meet your partner/team, learn tips on how to “challenge” your eating, sleep habits, and overall lifestyle. Pre-challenge body measurements will be taken to provide a starting point to help gauge your progress.
4 Feb 2013 – Challenge begins!  Pre challenge benchmark WOD (workout of the day) – We will choose one you can do anywhere!! The before and after Challenge results from this workout will help you gauge your progress.
2 and 4 March: Post-challenge body measurements taken at Crossfit Assault to help gauge your progress.
4 March 2013 – Challenge completed. Post-challenge benchmark WOD (workout of the day).
4 – 15 March – results tallied
16 March – Winners announced
::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::
Interested or just curious???
Join us on 4 Feb, but first please send us a little bit about yourself to gbottit@yahoo.com prior to 3 Feb assist in the registration process:
In the subject line include:  CFA Lifestyle “your name”
Name:
 Are you a Crossfit Assault member? y/n
 Would you like to be? y/n
Is this your first CFA Lifestyle/”Paleo” Challenge? y/n
If you are currently /or have previously followed Paleo/Whole 30/ 21day Sugar Detox eating habits would you be willingly to partner with  “beginners” for our 30-day Challenge. y/n
Food plan choice – choose one: ___             You can also wait until the 2 Feb “meet and greet” to choose
1)     Paleo (** my suggestion for beginners).
2)     Whole30
See you on 2 Feb ~ 11:45am, Crossfit Assault, vor dem Lauch 22, 70567 Möhringen Fasanenhof, 70567 70567 Möhringen70567 MöhringenDE

CFA Lifestyle Challenge

Ready, set, …… CHALLENGE yourself!

Whether you are preparing for the Crossfit Open Games, trying to increase your strength, keep up with your kids or simply look good naked, come join the Crossfit Assault 30-day LIFESTYLE Challenge.
The Challenge is open to both CFA members and non-members.  While centered on a Paleolithic diet (Paleo or Whole-30), the overall intent of the Challenge is to help YOU find your optimum mix of diet, exercise and sleep to achieve maximum fitness gains.  You will be partnered with an experienced “challenger” and provided with resources to help you get on your way.
The CFA Lifestyle Challenge will run from 4 Feb – 4 March 2013:
2 February 2013 – Meet and greet; informational meeting
4 Feb 2013 – Official benchmark WOD (workout of the day) – We will choose one you can do this anywhere!!  The before and after Challenge results from this workout will help you gauge your progress.
4 March – 15 March – results tallied
16 March – Winners announced
More information to follow soon……

Upcoming Intro and Fundamental Classes at CFA!

Introductory:

Saturday 19. January: 0830-1000

Registration:

Mainsite: https://crossfitassault.wordpress.com/register/

Facebook: https://www.facebook.com/CrossFitAssault/app_208209315900235

(please note that you may have to select “next” in the top left corner of the calendar to see the availability for next month)

Fundamental Sessions

The Fundamentals session will take place on:

Sunday, January 27 – 1:00 pm – 6:30 pm  (coach speaks English)

Fundamental classes are restricted to 8 participants. Book your session today!

Registration:

Mainsite: https://crossfitassault.wordpress.com/register/

Facebook: https://www.facebook.com/CrossFitAssault/app_208209315900235

More information can be found here

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