December 2013 - RCF NuernbergRCF Nuernberg

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Archive for: December

For Time:

(20+Year: 2012 = 20+12 or 32 reps of each exercise)

20+Yr Hang Power Cleans – 75 lbs

20+Yr Abmat Sit Ups

20+Yr Bent Over Barbell Rows – 75 lbs

20+Yr Plyo Push-ups

20+Yr Push Presses – 75 lbs

20+Yr Front Squats – 75 lbs

20+Yr KB SDHPs – 1.5 pood

20+Yr 20″ Elevated Push-Ups

20+Yr Straight Legged Deadlifts – 75 lbs

20+Yr KB Swings – 1.5 pood

20+Yr Air Squats

Year meters row or 20+yr SkiErg

10K Run


50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Post time to comments.


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U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Who are you and why do you keep sending me personal information?

My Name is Nicole, I’m 28 years old and I live in Fürth.


Are you just some freeloader with too much time on your hands or do you have a real job?

I work for bci Group in Schwaig, which is a small consulting agency, specialized in Radio and TV. Part-time I have been studying economics at Georg-Simon-Ohm Hochschule in Nbg. for more than three years now.


So it sounds like you are looking for a job.  Nice resume.  Do you have any other useful skills?

When people ask me what my favorite activity is I’m always answering napping. I love to nap. And I take every chance I get. I’m also a little series junkie and love to watch TV. But I also do active stuff 🙂 I like to go mountain biking. I used to go snowboarding in winter as well and used to play golf. But I have to say that crossfit got pretty important to me that I’m golfing that much any more.


 Well, we run a fitness studio.  Have you ever heard of CrossFit?

I love the Olympic weightlifting part of crossfit. If somebody told me so a year ago I would probably have laughed loud. But I love cleans, especially squat cleans (my favorite!) and I love deadlifts. It’s crazy what you are able to lift and how much you can improve within a short amount of time when you are concentrating on a good technique.


Why do you want to come to the gym?  Are you trying to impress somebody?  Tell me your favorites.

I don’t really have a favorite workout. All of them suck in the first place but are great in the second one when you “got them”. I like workouts like “chipper” or “rounds for time” better than “amrep” or “fight gone bad” because at these ones it’s pretty hard to pace and not kill yourself within the first minutes.

What I really like are max rep strength days, because it’s always so motivating if you “PR-ed” (beat your own personal record).


Okay, so it sounds like you are legit.  But why CrossFit?  You seem like more the Body Pump type.

I remember this moment very well. And believe me, there were a lot of great moments. But the most remarkable one for me was already at my first normal WOD after the onramps. It was a workout from 2012’s London Throwdown with thrusters, burpees over the bar and pull-ups (jumping pull-ups for me). I did it with the 15-pound training bar and it smashed me. I was literally dying there and by far the slowest one. But nobody was laughing, staring or whatever. No, there where three girls who where lying down on the floor next to me while I was doing burpees. They were screaming at me that I WILL finish this workout and that I’m almost done. That was awesome! I thought, “I don’t even know this girls and they are cheering at me”. There I knew I wanted to do this for longer 🙂


I’ve seen you hanging around with a really tall man.  Is he your workout partner?

Well yes and no 🙂 Of course I love that Robert is also doing the sport because I think otherwise it would be pretty difficult because we spent a lot of time at the box. But if I have to choose a partner for a WOD I would never choose him. I can’t take advice from him and no matter what I’m doing it’s never good, heavy or fast enough 🙂


In the midst of the holidays, do you have any nutrition advice for me?  I like cake, cookies, and beer.

I started to think about what I’m eating approx. 2 years ago when some food intolerances where diagnosed. Before I started crossfit I was eating “LOGI” for about 6 month. And when you start crossfit you automatically get in touch with paleo. I really believe that bread, sugar and processed food is not good for you.

Of course it’s not that easy to stay strict, especially when it comes to sweets or alcohol. But I would say that I’m 80/20 paleo now, which works pretty well for me.


Will you help keep the Box on track through the holidays?  How do you do it?

When it comes to nutrition I’m a challenge person. I have to set myself goals and force myself to be strict. When I’m cheating a little bit I’m very often cheating a lot in the end. I’m a real sugar addict and already a ripe banana can cause huge sugar cravings for me. Luckily normally there are people who like to be challenged as well and join me for “sugar detoxes” or “whole life challenges” 🙂


Okay, so you have a job, exercise, and have a few outdoor hobbies.  And from the pictures I have seen on Facebook, it looks like you know how to cut loose and have a good time.  How do you manage to balance work, school, fitness, and life?

I plan ahead. I register for classes every evening when I don’t have evening lectures. It’s easy to go when you know that people are waiting for you. And there is always someone waiting for you. When I don’t have the chance to go to the box I try to schedule small Home WODs or a short run etc. For me it’s harder to get back on track if I have more than one day off. So no big break for me.


With a full time job and studying part-time life is exhausting sometimes. But crossfit always makes my day. There are a lot of days where I’m grumpy on my way to the box but in a very good mood afterwards, on my way back home.


I know it sounds cheesy… but I LOVE this sport, the place, the people. Simply everything about it!!


And as I’m sure you all figured out, we love Nicole around here.  She has the best Christmas shows ever!  Always smiling, and she pushes as hard as anyone else in the gym.  Nicole has set some challenging goals and never failed to keep working until she meets them.  Need some practical nutrition advice?  Ask her!  Thanks Nicole for being part of the family.


25 Dec 2013










12 rounds for time of:

1 Handstand Push-up

2 Pull-up (kipping)s

3 Burpees

4 Turkish Get Up Alternating Arms, 24/16 kg

5 Kettlebell Swing (Russian)s, 24/16 kg

6 Toes-to-bars

7 Kettlebell Goblet Squats, 24/16 kg

8 Wall Balls, 20/14 lbs

9 Wall Ball Sit-ups

10 One Arm Kettlebell Clean And Press, 24/16 kg

11 Kettlebell Swing (American)s, 24/16 kg

12 Kettlebell Snatches, 24/16 kg

Five rounds of:

5 Dumbbell deadlifts

5 Dumbbell hang cleans

5 Dumbbell push presses

5 Dumbbell squats





Front Squat


Increase the weight every set


Every 15 Seconds for 4 minutes

2 Front Squats (155/90) From the floor


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