Hi everyone,

The CrossFit Games are coming closer every day. The best athletes will compete against each other from 21 ^th July to the 26^th in California. Watching together is much more fun, this is why we organize a CrossFit Games event in our box. It will take place on Saturday 25 ^th July. Every Class- or Opengym member can train for free at the open gym, watch the CrossFit Games on big screen and enjoy oneself at the BBQ. The event will begin at 4pm until open end. Come and combine your training with being together and have a good time.

We are looking forward to see you than!

Your Jackhammer Team

Laura, Nicola and Renato are our new “junior coaches”. They will go through the NSM coach education and care in the future for eddy on the training area. The whole team of VOGT TRAINING and CrossFit Jack Hammer looks forward!

Welcome!

More information about the candidates can be found here.

Yesterday we did the Regionals Event 6 individual, increasing the TimeCap to 30min. The All Level version was also reduced in the weights and replace the ring dips by push-ups.

Here the whole training:

Warm-up
4min rowing with a stroke rate 20-23

Mobility block 3.0
Round 1:
• Leg stretch bent (10 sec / side)
• Leg stretch straight (10 sec / side)
• Leg stretch crossed (10 sec / page)
• Quadriceps stretch while lying down

Mobility block 4.0
Round 1:
First: arm stretch with elastic band behind your back (10 sec / side)
Second: arms drop on the high shelf, head down (10 sec)

Foam rolling 2min

Center shoulder
Center hip

WOD Regionals individual 14 Event 6
TimeCap 30min

all level
50 cal Rowing
50 box jumps overs (51)
50 Deadlift (62/45)
50 Wall Balls (16/12)
50 Push-ups
50 Wall balls (16/12)
50 Deadlift (62/45)
50 box jumps overs (51)
50 cal Rowing

advanced
50 cal Rowing
50 box jumps overs (61/51)
50 Deadlift (82/54)
50 Wall Balls (20/14)
50 Ring Dips
50 Wall balls (20/14)
50 Deadlift (82/54)
50 box jumps overs (61/51)
50 cal Rowing

Conclusion

The many repetitions of each exercise and the same duration of the workout is a physical but mainly mental challenge. The skills are relatively simple, what a moderate pace allows. In this workout, it must be the goal of keeping the body voltage and stability 100% correct. It is therefore important that from the beginning the pace is chosen so that these same two points are always met. Who lives on his circumstances (this is true for 95% of the workouts), is fast in misery and will atone for it. A great workout to learn something about work capacity. A final sprint in the last 2-3 minutes is quiet an option.

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Never Stop Moving!