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Isabel” :

48 kgs snatch (as Rx’d = 61 kgs), 30 reps for time

Time : 4’59

Then, 30 burpees for time

Time : 2’07

Skills : backsquat

WOD’s

Steph : 3 rounds for time of :

- 5 pull-ups

- 10 sandbag clean & jerk (25 kgs)

- 15 push-ups

- 20 kettlebell swings (16 kgs)

Time: 9’57

Yves : 3 rounds for time of :

- 5 deadlifts (113 kgs)

- 10 knees-to-elbows

- 15 sandbag clean & jerk (25 kgs)

- 20 goblet squats with kettlebell (16 kgs)

Time : 11’50

Example of goblet squat with kettlebell :

Daniel Lieberman, PhD, professeur en biologie de l’évolution humaine à l’Université d’Harvard, étudie et pratique, périodiquement, la course pieds nus. Son travail académique porte en partie sur la manière dont les premiers hommes survivèrent en améliorant leur capacité à courir “par petits sauts” (to lope) sur de longues distances, après leur proie, bien avant l’apparition des chaussures Nike. Il est prouvé que “les humains ont couru de longues distances pendant des millions d’années“, dit-il, “et majoritairement pieds nus“. Pour sa part, “je cours beaucoup”, dit-il, ” et au moins une fois par semaine, je cours plus ou moins trois à cinq miles dans les rues de Cambridge, complètement pieds nus. Je peux attester du fait que ça procure beaucoup d’amusement“.

Lire l’article complet, en Anglais, sur le NY Times

5 rounds for time of : IMG_4996

- 25 kettlebell swings (16 kgs)

- 15 pull-ups

- 5 push press (48 kgs)

Time : 11’29

Post time to comments

Warm-up

Skills development : deadlift, thrusters, dumo deadlift high-pull, ring dips

Steph : with the same rules as the Fight Gone bad (you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep).

- Wall ball

- Sumo deadlift high-pull (28 kgs)

- Box jumps

- Push press (28 kgs)

- Jumping pull-ups

Total : 1st round : 93 reps; 2nd round : 75 reps; 3th round : 79 reps. Total=247 reps !

Yves : Bodyweight WOD

For time :

- 50 pull-ups

- 25 knees-to-elbows

- 50 push-ups

- 25 broad jumps (1m50)

- 50 push-ups

- 25 burpees

- 50 pull-ups

Time: 18’38

For time:

15 Squat Cleans (58 kgs/127 lbs – As Rx : 155/105 lbs)

9 Pull-ups

3 Ring Dips

12 Squat Cleans

9 Pull-ups

6 Ring Dips

9 Squat Cleans

9 Pull-ups

9 Ring Dips

6 Squat Cleans

9 Pull-ups

12 Ring Dips

3 Squat Cleans

9 Pull-ups

15 Ring Dips

.

Time : 16’44

Did it some months ago. This time, i have been 4 minutes faster !

.

Post time to comments

Voici un très bon exemple d’échauffement à faire avant une séance crossfit. Remarquez l’importance du travail des hanches, qui sera très utile pour réaliser des squats profonds (et particulièrement pour l’overhead squat).

En plus de cet échauffement, il peut être utile de rajouter quelques mouvements spécifiques au WOD que vous allez faire par la suite…

Athlète sur la vidéo : Dutch Lowy : http://www.dutchlowy.com/blog/

“Blast off”

10 rounds for time, reps are:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift
BW Row (rings)
Box Jump
Push up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of

- Deadlift (78 kgs)

- BW Row (rings)

- Box Jump

- Push up

Time : 13’22

Thanks to Power Up Crossfit Bozeman for this WOD : http://powerupcrossfitbozeman.blogspot.com/2009/10/wod-blast-off.html

Juste pour rappel, vous trouverez ici la traduction française, pour Sport is Everywhere, d’un excellent article de Crossfit Bozeman à propos des mouvement en crossfit : “Travailler les mouvements, non les muscles

Max rounds in 20 minutes of :

- 10 Sumo Dealdift High-Pull (48 kgs)

- 10 Kettlebell clean & jerk (left arm) (16 kgs)

- 10 Kettlebell clean & jerk (right arm) (16 kgs)

- 10 Ring push-ups

Total: 6 rounds and 9 Kb clean & jerk (left arm)

Post rounds to comments

CF is for people that are interested in real fitness, and in challenging training and movements.

Sport is Everywhere interviews Jan Van Delden, 55 years old, coach and owner of Crossfit Twente, Netherlands.

Sport is Everywhere : Can you explain the history of Crossfit Twente ? How the project started ?

Jan Van Delden : I started working at the student rowing club Euros Twente University, as a professional rowing coach in 1989. I trained the rowers in the boat, and on land with circuit training and weight training. I used to work for the Dutch Rowing Association as a consultant for 12 rowing clubs in two provinces.
Two years ago, I was asked to train the student club, that was working out with the traditional curls and bench presses. My superiors really had to talk me into training them. I was not interested in people that were staring at their biceps in a mirror, watching them grow.
IMG_3220I introduced circuit training, and they seemed to like it, but I wanted more. With my rowers I was doing dead lifts, power cleans and other functional movements. I was looking on the Internet for more information about Olympic lifts, squats etc, and guess what? Yes, good guess…. Crossfit.com was the website I found. At first I thought the people  that worked on the videos, were out of there minds, working out like that. The found information about any subject on the site was of high quality, so that made me curious. I started digging deeper and deeper in the CF main site, and became enthusiastic about their program. I decided to try the WODS on my students, and they loved doing them.
Then I read an article on the CF site, about a University club, ( non profit affiliate) Chapel Hill. I mailed with CF and we were immediately  accepted as CrossFit Twente University Hercules as an affiliate. We started with 12 students, and within three months we had 32 members, and the gym we had was to small to host us. I started  training myself in januari,because I wanted to do the Ramstein level I certification in 2009. I had remarkable results, and lost 6kg body weight, gained a lot of muscle mass,  with the three day on, three day off cycle. I am 55 years old, and I smoked all the student members of Hercules. Sometimes they could beat me, but that was rare. These results convinced me about the effectivity of the CF program.
Last year I decided to experiment with CrossFit with two of my rowers, I combined CF Endurance in the boat,  C2 rower, and CF workouts. My crew rowed fantastic times on Senior A level, they had 12 victories on regattas last season and now have the club record in the coxless pairs (6.45).IMG_3199

After the summer we had some difficulties with the accommodation for Hercules (a large new gym at the University, stacked with machines, and no place to throw weights anymore).
I started a small gym with eight clients on an industrial area (36m2), and bought some materials to start my commercial gym. Hercules was temporarily training in my facility (far to small), but they could keep practicing their Olympic lifts, and work in the gym and on the parking.

I could start my Gym easily, I only invested in material, and I had the facility free of charge, and most important, I was not financially dependant of my CF gym only.

I saw that you’re a new affiliate. Can you explain what the affiliation change for you ?

After one month I could move to better and larger facility ( 500m2), and I have 12 clients at the moment. I thought it was the right time to become an affiliate with my own gym CrossFit Twente. CF Headquarters did not allow two affiliates on my name, so I had to drop the affiliation of Hercules. Since 12 october 2009 I am an affiliate with CrossFit Twente in Enschede, in the Netherlands, and the student club are allowed to carry the name CrossFit Twente University Hercules, under my affiliate CFT. Thats why they are separately mentioned on my website crossfittwente.blogspot.com, and not on the CF mainsite anymore. They also train in my facility, with my equipmentl at the moment, and in January the rowers will train there as well.
So in fact there are 5 CF gyms in the Netherlands.

IMG_3302My gym is in a schoolbuilding, where young students are educated for teaching fitness at regular gyms, and as trainers for different sports. The PE teachers are enthusiastic about CrossFit, and want to introduce CF and functional training in their program. The sport center of the University has recently decided to buy CrossFit materials for Hercules, which I can use for CFT as well, so we will be well equipped for Crossfit training  this year.  I already applied to have a CF level I Seminar in Enschede, and I think this will work out well. The staff is impressed by the facility and equipment I can offer for the seminar. I will need some help from the other affiliates, it is not easy to get 60 medicine balls by your own. The hosting of the Level I Certification will promote CF in the Netherlands, and we will all benefit of the event.

Is it easy to open a Crossfit gym in Netherlands ? What are the difficulties ?

It is easy to open a gym in the Netherlands, but of course it is bit of a gamble, you never know how many people will start CF. It started of  with friends and people that I have trained with before, and they take new people with them.  I had an article in the newspaper, and will have one more in a couple of weeks.IMG_3378

Can you explain the importance of Olympic lifts and powerlifting for health and physical condition ?

I never thought that Olympic lifts would be so much fun to learn and teach. I have a rower, with bodyweight 72kg, whose is snatch is 68 kg, and C&J 82 kg now, after only one year of training.
The lifts are important to people, because they are fun, challenging, and they recruit all the muscles in the body, and demand good coordination. Rowing and Olympic lifting is a perfect match. “There is nothing like a good snatch” says Mike Burgener, and I agree on that, it realy is a fantastic movement.

Do you have some favorite WOD’s ?

My favourites are Isabel 30 snatches on time (35kg) and Cindy 18 rounds of 15 squats/10 push-ups/5 pull-ups.

IMG_3379If people are interested by Crossfit, for the first time, what do you tell him ?

It can kill you! I explain what we do, the intensity, the functional movements etc, and that they should take it easy the first couple of training sessions.
The first WODS are short (21-15-9), and I use easy exercises, scaled down as needed. Pull-ups(assisted) push-ups, squats, push press. the basic 9 movements of CF.

Is it easy to promote Crossfit in Netherlands ? And in Europe ? What are the difficulties ?

CF will promote itself, an article in a local newspaper, an interview on a local tv station will help. Recently I demonstrated CF to my trainer colleagues on the University. The CF website is important I think, people that visit the website, will look for gym in their country and vicinity.
I train a lot of people at the moment (60 rowers, 12 participants of my gym, and 35 students), it makes Crossfit well known. My colleagues on the sport center, and the students and PE teachers of the school where my gym is located, know what CF is.

How do you imagine the future of Crossfit in Europe ?

I think that Cf will grow faster and faster in Europe, the majority of the people will still go to the traditional gyms, or group lessons in those gyms. These people are happy the way they train, and they are not directly the people we are looking for. CF is for people that are interested in real fitness, and in challenging training and movements.

What would be your advices to someone that would like to open a Crossfit gym in Europe ?IMG_3383

If you want to start a gym, start small, with a couple of motivated friends in a small space, or in a parc. Do not invest much, you can train with tyre tubes, filled with sand, pvc pipes filled with water or sand. Flip tyres, hang rings on a branch of a tree, find a course in the parc, or on the playground of a school.
It is important how you train, and with who you train, not the equipment or the space you work in.
You can also do the workouts in a Globo gym, there will be people that are interested in what you are doing, and they might join you.

Do you have some relations with other affiliates in Europe ?

We have had a meeting with the other Dutch affiliates, and we plan to have one in februari again. Everybody has strong points, mine is rowing on a Concept 2 rower, and gymnastics, the other affiliates have other strong points, we can help each other, to become better trainers, and exchange experiences.
Maybe the Belgian affiliates can join us as well.

IMG_3388Have you ever participated in Crossfit Games ? Ever thought about it ?

In Indonesia people never say No, and to be polite they answer: Not yet!  But I am really to old for that*****, maybe if they have a 55 + categorie it would be worth the effort.

http://crossfittwente.blogspot.com/

3 rounds for time of :

- 5 backsquats (88 kgs)

- 10  land and jump (plyometric exercice) with a sandbag in hands (25 kgs)

- 15 Ring dips

- 20 pull-ups

Time : 15’06

Questions :
CrossFit Gymert started last January with it’s facility (actually it was ready bij the end of January), but I was involved with CrossFit since 2005. The process of searching a facility and get through all the official processes lasted 2 years (which was too long).
My name is Charles Verschuren and as owner of CrossFit Gymert I gave people advice and trained them in other places untill I got my own facility. At the moment I also work as a teacher on the University of Applied Sciences at the faculty of Physiotherapy and as a strength and conditioning trainer for a soccer team.
I have a background as physiotherapist, movement scientist and I also received my CSCS at the NSCA. I have worked in several jobs in relation to my education, but was always looking for the best. And I have found it in CrossFit. So I wanted to start my own CrossFit facility. Currently I am the owner and coach, but my oldest son, Niels, also got his certification. He will now help me and he will get more experienced being a coach in the future. He also studies Movement Sciences in which he can relate more to crossfit in the future.
Starting a crossfit gym should not be so difficult in the Netherlands. It’s just finding the right location (not too expensive and where it is allowed to start). So the first years of my CrossFit experience I started from my house, but now we have our gym in the south of the Netherlands in Gemert. I was the first official crossfit gym in the Netherlands, but at the moment there are already 4 gyms. And it will grow in the future I am sure. We have a good contact with all of the other CrossFit centers in the Netherlands. We started to visit each other and have a kind of Dutch CrossFit meeting, including a WOD of course.
Personaly I don’t have a favorite WOD. I guess as crossfitters we are more sure of WOD which cause problems…. ;-)
- How many participants do you have at Crossfit Gymert ? What are they looking for ? What are their goals ? Is it the same motivation in Netherlands and in United States ?
We are still growing of course and currently have almost 35 members. They all heave very different backgrounds. Some do crossfit as a support for their jobs (police, army) for other people it is their way of being fit (young and old). Because we are not open all week people train at CrossFit Gymert 1 or 2 times a week. Their goals are the same as in the US. And the motivation: once they have done it they are really in to it.
- When you meet someone interested by Crossfit, for the first time, what do you tell him ? What looks like the first contact at Crossfit Gymert ? What are the first WOD ? How do you explain Crossfit to someone who doesn’t know it ?
That’s a good question. If they are interested they should make an appointment and I give them a short introduction what we do in general and how a training looks like. We don’t work with one training to try what it is doing CrossFit. People should make a commitment just as I am committed to train them. I want motivated people. So they should at least try it for 3 months or not.
In the first few weeks we do fundamentals and have one on one sessions. We do this as long as I think is necessary.
I scale the WOD’s down to the individual. My background helps me in this proces.
I don’t tell anything else as the main issues what crossfit is alle about, functional, varied and intensive. But people notice my passion, my enthusiasme, and the personal guidance is worth a lot. That’s what is missing in all the other fitnesscenters.
CrossFit Gymert is not large, but we don’t want to work with large groups. We have a max of 5-6 persons at the same time, most groups are smaller.
Peopel often mention: “If I had to do this at home on my own I would have stopped 6 times already.”
- Is it easy to promote Crossfit in Netherlands ? And in Europe ? What are the difficulties ?
Mouth to mouth promotion works best. We started of and want a slow growing gym. And this works as we do it.
As crossfit centers together we can promote it in the future but in a ‘CrossFit’ way, so no big marketing plan. Good things go slowly at the beginning, and don’t need a marketing manager.
We have to stand for quality and spend our time on that, not about thinking how to grow. The rest will come, just be patient.
- How do you imagine the future of Crossfit in Europe ? What would be your advices to someone that would like to open a Crossfit gym in Europe ? Do you have some relations with other affiliates in Europe ?
Part of these questions are answered in the previous answers.
As crossfit gyms in the Netherlands we have plans to organize a kind of crossfit game in 2010.
- Have you ever participated in Crossfit Games ? Ever thought about it ?
No I haven’t. My son will perhaps go for this in the future. He’s still young but training hard.
People often mention: “If I had to do this at home, on my own, I would have stopped 6 times already.”

Charles Verschuren, owner of Crossfit Gymert, talks about his gym :

CrossFit Gymert started last January with its facility (actually it was ready by the end of January), but I was involved with CrossFit since 2005. The process of searching a facility and get through all the official processes lasted 2 years (which was too long). My name is Charles Verschuren and as owner of CrossFit Gymert I gave people advice and trained them in other places until I got my own facility. At the moment I also work as a teacher on the University of Applied Sciences at the faculty of Physiotherapy and as a strength and conditioning trainer for a soccer team.

I have a background as physiotherapist, movement scientist and I also received my CSCS at the NSCA. I have worked in several jobs in relation to my education, but was always looking for the best. And I have found it in CrossFit. So I wanted to start my own CrossFit facility. Currently I am the owner and coach, but my oldest son, Niels, also got his certification. He will now help me and he will get more experienced being a coach in the future. He also studies Movement Sciences in which he can relate more to crossfit in the future.

Starting a crossfit gym should not be so difficult in the Netherlands. It’s just finding the right location (not too expensive and where it is allowed to start). So the first years of my CrossFit experience I started from my house, but now we have our gym in the south of the Netherlands in Gemert. I was the first official crossfit gym in the Netherlands, but at the moment there are already 4 gyms. And it will grow in the future I am sure. We have a good contact with all of the other CrossFit centers in the Netherlands. We started to visit each other and have a kind of Dutch CrossFit meeting, including a WOD of course.

A favorite WOD ?

Personally I don’t have a favorite WOD. I guess as crossfitters we are more sure of WOD which cause problems…. ;-)

How many participants do you have at Crossfit Gymert ? What are they looking for ?plaatjes CrossFit Gymert1

We are still growing of course and currently have almost 35 members. They all have very different backgrounds. Some do crossfit as a support for their jobs (police, army) for other people it is their way of being fit (young and old). Because we are not open all week, people train at CrossFit Gymert 1 or 2 times a week.

What are their goals ? Is it the same motivation in Netherlands and in United States ?

Their goals are the same as in the US. And the motivation: once they have done it they are really in to it.

When you meet someone interested by Crossfit, for the first time, what do you tell him ? What looks like the first contact at Crossfit Gymert ?

That’s a good question. If they are interested they should make an appointment and I give them a short introduction about what we do in general and how a training looks like. We don’t work with one training to try what it is doing CrossFit. People should make a commitment just as I am committed to train them. I want motivated people. So they should at least try it for 3 months or not.

What are the first WOD ?

In the first few weeks we do fundamentals and have one on one sessions. We do this as long as I think is necessary. I scale the WOD’s down to the individual. My background helps me in this process.

plaatjes CrossFit Gymert4How do you explain Crossfit to someone who doesn’t know it ?

I don’t tell anything else as the main issue, what crossfit is all about : functional, varied and intensive. But people notice my passion, my enthusiasm, and the personal guidance is worth a lot. That’s what is missing in all the other fitnesscenters. CrossFit Gymert is not large, but we don’t want to work with large groups. We have a max of 5-6 persons at the same time, most groups are smaller.

People often mention: “If I had to do this at home on my own I would have stopped 6 times already.”

Is it easy to promote Crossfit in Netherlands ? And in Europe ? What are the difficulties ?

Mouth to mouth promotion works best. We started of and want a slow growing gym. And this works as we do it. As crossfit centers together we can promote it in the future but in a ‘CrossFit’ way, so no big marketing plan. Good things go slowly at the beginning, and don’t need a marketing manager. We have to stand for quality and spend our time on that, not about thinking how to grow. The rest will come, just be patient.

Do you have some relations with other affiliates in Europe ?plaatjes CrossFit Gymert2

As crossfit gyms in the Netherlands we have plans to organize a kind of crossfit game in 2010.

Have you ever participated in Crossfit Games ? Ever thought about it ?

No I haven’t. My son will perhaps go for this in the future. He’s still young but training hard.

For time :

- 30 burpees

- 30 wall-ball

- 30 sit-ups

- 30 squats

- 30 push-ups

- 30 box jumps

- 30 kettlebell swings

- 30 walking lundge

- 30 jumping jack

- 300 m elliptical bike

Steph : 19’19

Yves : 12’05

Steph : “Fran”

21-15-9 reps of :

- Thrusters (23 kgs)

- Jumping pull-ups

Time : 8’51 (first “fran”, 3rd crossfit workout ever : Congratulations !)

Yves : 3 rounds for time of :

- 10 deadlifts (60 kgs)

- 10 push-ups

- 10 front squats

- 10 pull-ups

Time : 10’15

Four Rounds
15 Burpees
10 Pull ups
5 Clean & Jerks (70/50kg)

4 rounds for time of :

- 15 Burpees

- 10 Pull ups

- 5 Clean & Jerks (60 kg – As Rx : 70/50kg)

Time : 17’40

Thanks to Ocean Side Crossfit for this WOD

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