CrossFit Salzburg

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CrossFit-Salzburg

08.04.2013 3D GYM MOD342

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Open Journal: 5 down 0 to go.

This is it, our final CFSBG Leaderboard is validated. The Top 3 both male and female will be awarded a Gym Medal in Gold, Silver, Bronze.

Male:

Gold: Gregor Herbst (12)
Silver: John J. Geser (13)
Bronze: Andi Diwald (18)

Female:

Gold: Rebekka Perschl (5) Won all 5Wods
Silver: Chrissy Schroecker (13)
Bronze: Denise Ebner (14)

Congratulations Ladies and Gentlemen!

On the Austrian Leaderboard we find 3 Athletes among the Top 10 Male(Gregor 6th, John7th and Clemens ranked 10th, made a huge jump on the board due to an outstanding performance in13.5). 2 Female Bekki earning the title 2nd Fittest Woman in Austria  and Chrissy ranked 8th! Congratulations !

Open Recap:

As we know the Sport of Fitness does not accept any weaknesses even if you dominate 4 out of 5 WODS and suck in 1 you still won´t earn the title Fittest. So now it´s your responsibility to scan your goats and milk them until they get terminated. I suggest creating a Goat Chart like e.g. 1. Double Unders 2. Toes 2 Bar 3.C2B Pullups and so on and work them in that priority. If one needs professional help we do have Coaches for hire that can help you get rid of your weaknesses. Technique, mobility issues whatever it takes. If you really want to earn Top Spots some day you need to tackle it now. Ask for 1on1, 1on2 or even 1on3 sessions. Again there will be seminars on Gymnastic Skills this month sign up in the Gym.

Handstand and Basic Gymnastic Skills: 17.04.2013 14:00-15:30 or 20.04.2013 11:30- 13:00.

PullUp and Basic Gymnastic Skills: 24.04.2013 14:00-15:30 or 27.04.2013 11:30-13:00.

Coach Bekki, € 15,- /Session Has to paid in advance in the office to register. Only 10 Spots available for each session so register your Spot asap.

This costs a little extra money but it´s worth it. Many of those Gymnastic Skills will transfer to Weightlifts and Metcons. Bekki will get your skills to the next level. For Competitors it is a must, since we have seen Gymnastic moves in every WOD, remember Burpees, Box Jumps, Muscle Ups, T2B and C2B PullUps. You cannot afford to suck in any of these.

We as our Coaches @ CFSBG it is our Job to make you stronger and we take this Job very serious, as a matter of fact every Coach signs a Commitment to Excellent Attitude before getting to wear a CFSBG Coaches Shirt. So we will do anything necessary that will help you reach your goals. Bekkis Seminars are an important key to that!

What we liked about the Open:

Athletes going places they haven´t dreamed of going not too long ago. If we take a look at Dennis who had to clean and jerk almost his Bodyweight on every Rep in 13.4 and got an astonishing 62 Rep. score on that. Dennis, to me, you are a man now! Rudi competing at Masters level creaming mid 20´s on almost every WOD. Maybe because of some secret ingredients in his devilish Brownies, who knows?

Tom Ansberger taking on the Open after being into CrossFit for only 3 months! That seriously takes some nuts down your pants. Niki made a huge step as a competitor scoring as high as 4th place in 13.5 the feared Franrap. Maybe flashed by Grouppies waiting for him every night at home since the publishment of the Paleo Foto on Facebook. Who knows?

This list can be continued forever! Again thank you for being part of the Sport of fitness. You all acomplished someting extrordinary. You are 1 of 138.000 athletes worldwide that showed up to test yourself at the highest level of Fitness there is, the CrossFit Open 2013. No one can take that from you any more, you are competition forged. Rememeber After the games is before the games so let´s go back to work. See you in the Gym! -HC Andi

Trainer Warmup 10 Min.

Skill: 3-3-3 Deadlifts for excellence. Cannot break the Lumbal curve. Take enough warmup Sets and and choose your weight wisely! (15 Min.)

then

15 Min. Amrap

Run 400m, Yes the snow is gone (sorry Tom), get your feet back on track.

30 KB Swings 24/16kg

Score: Rounds and Reps. Scale weight as needed.

Ca$hout: 10 Min Work on your Goats, if you do not have a goat, go to another Gym we cannot help you anymore!

Coach Bekki offers Skills, take them!

 

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