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3 rounds for time of :
- 5 Power Snatch (48 kgs)
- 10 Clean & Jerk (48 kgs)
- 15 Burpees
- 20 Kettlebell Swings
Time : 17’16
Entraînement varié, puisqu’il s’agit d’atteindre un maximum soit de répétitions, soit de poids sur 5 exercices différents.
1. Deadlift (soulevé de terre) : 3 Reps (max weight)
2. KB swings : max reps in 4 min
3. Dumbell Push press : 1 Rep (max weight)
4. Soulever 15 kgs jusqu’à 2 mètres à l’aide d’une corde (à la manière dont on remonte un sceau d’un puit) : max reps in 4 min
5. 3 push-ups (pompes) et saut au-dessus d’un plint (à la manière du Parkour ou des Traceurs comme on dit en Belgique) : max reps in 4 min
30 secondes de repos entre chacune des stations, le temps de venir inscrire son score sur le tableau :
Les chiffres sont en kilos pour les deadlifts et les Dumbell Push press; en répétitions pour les autres…
Félicitations à tous : Qui pensait être capable de porter +/- 100 kilos ?
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Post reps to comments.
as rx’d :
HandStand Push-ups : 46
Squats : 182
Pull-ups : 44
Push-ups : 47
Total: 319 reps
“I expect that in 5 years most of the people in Europe will have an idea what Crossfit is”
(English) In February, a Crossfit box will open in Antwerpen. The first one in Belgium ! Bert hendrickx, co-owner, explains his project…
(Français) En Février, un salle Crossfit ouvrira à Anvers. La première en Belgique ! Bert Hendrickx, co-propriétaire, explique son projet…
Sport is Everywhere : How did you start practicing Crossfit ? What are your professional and sport background ? Do you have some favorite WOD’s ?
Bert Hendrickx : I started Crossfit in January 2009 with the workout Murph. Daniel, who is going to be the co-owner of Crossfit Antwerp told me about Crossfit and said to look at the website. I did and started with this WOD. Like many others, I was smashed. But I liked it so much, I followed the website day in day out but for the first weeks and it was love at first sight, what a feeling! And you hear this of so many people who start doing Crossfit, they fall in love, It’s as simple as that. You really have to try it to experience the feeling.
My professional background is as a personal trainer. I worked in a globo gym and started implementing Crossfit workouts in my training sessions with amazing results. For myself I hadn’t been really (cross) Fit in my life, I’ve played soccer and tennis on an average level. Now that I’m crossfitting for almost a year I’m in the best shape of my life!
One of my favorite WOD’s is Cindy, because this lies into my strength.
Where are you training ? Do you train alone or with others people ? Is there a lot of people practicing crossfit in Antwerpen ?
For the moment I am training alone at a globo gym, sometimes friends of mine join me for a training and more and more people are asking me what it is that I’m doing, they are very interested. As far as I know there aren’t many people crossfitting in Antwerp, of course we hope to attract the people to try Crossfit when we open our box.
Can you explain your project of opening a box in Antwerpen ? How the project started ? What are the difficulties when you plan to open a crossfit gym in Belgium ?
The more I did the daily WOD’s the more I was attracted to Crossfit, I read every article on the mainsite, watched every video and read the message board. When we were about four months into crossfit we were searching for a place to attend a certification and a few days later we saw on the mainsite Crossfit was coming to Belgium to give a cert. We were stoked! We are now certified and have found our location. At this moment we are rebuilding and working towards the opening that will be in February. The hardest part of opening a CrossFit gym in Belgium is finding the location. This took us several months. You have to get the permission to open one and it`s hard to find an industrial space where you can do this. But we succeeded now and are really looking forward to spread the virus in Belgium.
Can you explain what looks like a week-end of crossfit certification ?
We attented our Crossfit Certification last August and it was an absolute blast, we thougt we already knew quite a bit about Crossfit, but there were so many new things we learned that weekend. The most important thing was to watch the trainers give us instructions so we could steal from them what queues they use to improve a clients movement. You don’t learn that from a textbook. Priceless. Also I have to mention the atmosphere at a Certification. This is like the Crossfit community and is very amazing, the people who are doing Crossfit are so nice and helpful, that’s really great! Now in January I attented both the Gymnastics and Olympic Weightlifting Certifications in the US. The Level 1 focusses on the global movements, but during these 2 certs they go way deeper in the specific movements and how to teach them safe to our clients.
How do you explain Crossfit to someone who doesn’t know it ?
It’s really very difficult to explain what Crossfit is in a few words. I always start to say that Crossfit is a mix of the most effective and functional movements combined from different sports. Then these movements are mixed into WOD’s (workout of the day) to attain the best possible fitness state a person can achieve. The majority of the workouts are short and really intensive. This is were you get the best return for your effort. The movements are also very funtional so we can be fit at everyday activities and they can be scaled so we can train a housewife to a top athlete.
How do you imagine the future of Crossfit in Europe ? Do you have some relations with other affiliates in Europe ? And with other people practicing crossfit in Belgium ?
I think Crossfit will grow in the same way it is growing in the USA and Australia for the moment, it is growing really fast there. I expect that in 5 years most of the people in Europe will have an idea what Crossfit is. Now there is only a few who really know Crossfit in Belgium. But I’m sure the word of mouth will spread fast!
We have a few relations in Europe, especially with Crossfit Gymert (Interview of Charles Verschuren on SportisEverywhere). We visited them a couple of times to ask some questions about the start-up. We have contact with Crossfit London, Copenhagen, Ramstein. I know about 10 people who are practicing Crossfit in Belgium.
Have you ever participated in Crossfit Games ? Ever thought about it ?
I haven’t participated in the Crossfit Games, but I will try my best to participate in the games some day. I know I have a long way to go when I look at the top Crossfitters, but this is something I really want to train hard for. It’s really exciting and motivating to see so many top athletes compete against each other. I’m sure we will have Europian and Belgian Games in the years to come. I’m really looking forward to that. Not really to win it, but to meet so many great people who are practicing this beautiful sport of fitness 
I want to thank you for the interview.
Vous êtes sur Facebook ? Rejoignez le groupe “Sport is Everywhere” pour être averti(e) des entraînements collectifs au Centre sportif du Blocry, ainsi que de tout autre événement sportif rentrant dans le concept “Sport is Everywhere”
Adresse : http://www.facebook.com/group.php?gid=175687473416
Entraînement au Parkour dans la salle de Crossfit Oahu :
1 minute chaque exercice. 3 rounds pour un maximum de reps. 1 minute de repos entre chaque round…
- Push press (48 kgs)
- Push-ups
- Sit-ups (with kettlebell overhead : 12 kgs)
- Ring dips
- Air squats
Total: 112 – 103 – 102 reps
For time:
- 225 pound Deadlift, 15 reps (102 kgs)
- 50 Pull-ups
- 225 pound Deadift, 12 reps
- 40 Pull-ups
- 225 pound Deadlift, 9 reps
- 30 Pull-ups
- 225 pound Deadlift, 6 reps
- 20 Pull-ups
- 225 pound Deadlift, 3 reps
- 10 Pull-ups
Source : www.crossfit.com
Time : 17’45
Voilà qui est fait. Vous pouvez maintenant retrouver Sport is Everywhere sur http://www.sportiseverywhere.com !
Ce pas en avant m’amène à faire un petit retour sur les stats du blog, afin de faire le point sur ce qui vous intéresse le plus. Voici le TOP 15 de ce que les internautes ont cherché dans les moteurs de recherche pour atteindre SportisEverywhere (attention, ces chiffres ne représentent pas les statistiques de Sport is Everywhere, mais juste ce qui est entré dans les moteurs de recherche. De nombreuses autres personnes arrivent sur le site via des liens ou en entrant directement l’adresse url) :
Autrement dit, ce qui intéresse le plus, c’est le CROSSFIT, l’ultra-runner Anton Krupicka, Crossfit France, et la course pieds nus.
Si on prend l’ensemble des recherches (pas représenté dans l’image ci-dessus), on voit également que ce sont les recherches sur le Crossfit qui sont majoritaires avec des mots clés comme : “Crossfit“, “entraînement Crossfit“, “Crossfit Workout“, “matériel Crossfit“, ainsi que les différentes salles que nous avons interviewées : “Crossfit France“, “Crossfit FSF“, “Crossfit Meppel”, etc.
De nombreuses recherches portent également sur “Crossfit Bruxelles” ou “Crossfit Belgium“
Anton Krupicka rassemble à lui seul près de 200 recherches recensées, portant à la fois sur son nom et sa diète (10 recherches sur “Anton Krupicka Diet“).
Le plus intéressant est, me semble-t-il, le nombre de recherches sur la course pieds nus. Près de 150 ! Avec des mots clés comme “courir pieds nus“, “courir pied nu“, “pieds nus“, “barefoot running“, “muscle pied“, “course pied nu“, etc. Si on ajoute à cela toutes les recherches sur la méthode POSE pour courir, qui correspond tout à fait à la course pieds nus, on obtient près de 200 recherches sur la course pieds nus, ses techniques, ses risques, ses bienfaits, etc.
Enfin, de plus en plus de gens entrent “Sport is Everywhere” dans les moteurs de recherche. Ce qui est plutôt bon signe !
Dernière info intéressante : le lectorat de Sport is Everywhere est majoritairement francophone, bien que la plupart des article sont en Anglais (les WOD’s, etc.), ce qui témoigne d’une demande grandissante pour les méthodes présentées sur ce site dans le monde francophone. J’essaierai donc de proposer de plus en plus de contenu en Français…
3 rounds for time of :
- 20 Thrusters
- 10 burpees to box jumps
- 20 sit-ups (with dumbell overhead)
- Run 100 m
Résultats :
Anne : 14’04
Xavier : 18’10
Steph : 16’13
Damien : 18’36
Jérôme : 16’32
Issam : 17’59
Félicitations à toutes et à tous ! Et bienvenu aux nouveaux !
By Mike Irwin
Friday, January 22, 2010
CASHMERE — Does your happy place include sweat, strain, sheer exhaustion and, yep, one more set of reps?
For a group of moms grunting toward high-level fitness, “happy” is relative in a 12-minute workout that pushes them far beyond housework, grocery shopping and school commutes. It’s an exercise routine, they said, that gives them the stamina and energy to be better mothers, wives and businesswomen.
“It’s fast, it’s fun, and it helps me function in everyday life,” said Jamie Ogle of Wenatchee, a 38-year-old mother of two and winter sports participant. “I’m fitter, stronger and — grrr! — can even lift the back end of a snowmobile.”
Tough mamas like Ogle work out up to four times a week at CrossFit Cashmere, the four-month-old training facility that’s signed up more than 30 fitness buffs (female and male) for its short-interval, high-intensity exercise sessions and nutritional guidance. Owners of the bare-bones gym show clients how to use their own body weight — pushups, situps, pullups, burpees — to develop core strength, increase flexibility and improve cardio function. Weights and a few rowing machines can also figure in the 12-minute mix of exercises… Read the article on “The Wenatchee World“
L’éducation physique en Europe et les opportunités de développement du Crossfit
Auteur : PATTE Yves, Sociologue et Enseignant
Quels sont les liens entre le Crossfit et la “Méthode Naturelle” de George Hébert ?
Le Crossfit est un programme de fitness et de renforcement musculaire qui connaît, actuellement, un essor phénoménal aux Etats-Unis et qui s’apprête à s’imposer en Europe.
La “Méthode Naturelle” de George Hébert (ou “Hébertisme”) s’inspire des gestes et mouvements exécutés à l’état naturel. Cette méthode comprend 10 familles d’exercice : la marche, la course, le saut, grimper, lever, lancer, la défense naturelle, l’équilibre, la quadrupédie et la natation
Le but de cet article est de replacer le Crossfit dans la tradition de l’éducation physique européenne, en explorant en particulier les rapprochements que l’on pourrait faire avec l’ « hébertisme » ou la « Méthode Naturelle » de Georges Hébert. Nous pensons que, ce faisant, il sera possible d’intégrer au mieux ce mode d’entraînement dans la culture européenne.
Ensuite, cette réflexion permettra d’avancer quelques pistes de développement du Crossfit en Europe comme, par exemple :
- Le Crossfit à l’école
- Le mouvement pour la simplicité volontaire
- Les stratégies d’Empowerment
MOTS-CLES : Méthode Naturelle, Hébertisme, Crossfit, Education physique, Empowerment, Hébert, Demeny, Ling, Coubertin, sport, enseignement, physical education, hebertism, nature, natural
AUTEURS CITES : COUBERTIN, DELIGNIERES, DURET, DEMENY, GUILLEMAIN, HEBERT, MC DOUGALL, SCHLEMMER, VILLARET, DELAPLACE, etc.
