NOVEMBER CHALLENGE

The November challenge was a hard one! For some doing 1 strict Pull up is a dream goal, for some it was easy 😳  

Rosalie won the challenge with 16 unbroken strict pull ups. It was a battle with Danielle but in the end she managed to pull up 1 more.  GREAT job Rosalie!! 💪🏼

On the mens side 3 athletes got the same score of 23 Pull ups. Congrats with this result Ben, Konstantin and Shalton. So this will be settled in a final battle on the day of Murph (17th of December) before or after the WOD (you guys decide).

BEYOND THE WHITEBOARD: LOGGING YOUR WODS

Hope you are enjoying your Christmas present and playing around with Beyond the Whiteboard for the last 3 weeks! Let me explain some basics and go over how you log your workouts and you scaling results on Beyond the Whiteboard. It's crucial that you're putting in exactly what you did during the WODs, the more comprehensive and accurate the information you put in, the better it can help you (and us coaches!) track your progress.

Let’s get started!
• Log in to your Beyond the Whiteboard account either on your phone or desktop.
• Once you've logged in, your profile with your training calendar should come up. Click on 'Log' in the sub-menu on the upper left of your computer screen or the bottom of your phone screen (iPhone)
• From here, select 'Your Gym's WODs'. This will bring up all of the WODs that we have done at CrossFit Batteraof

NB: we have 4 different programming tracks. Box WODs / Powerlifting / Weightlifting / Gymnastics. Be sure you are looking at the correct track when you go to log your WOD!

One of the best things about CrossFit is it's universal scalability. We can modify the movements so to suit anyone's capabilities. This means that rarely all of you will be doing the exact same movements or weights in a class, so it is important that we account for that in Beyond the Whiteboard.

Let's say that you did this WOD in 7:05. The Rx weight was 45kg, but you scaled to 40kg. To log your results, you click on 'Log Result', which then brings up the workout. First, you need to adjust the weight that you used from 45 to 40 kg, press save, type in your time and click 'Modified' since it was scaled (if you used 45 kg, you would click 'As Prescribed'). The notes section can be used to point out anything that you noticed during the workout that you'd like to remember).

Now, let's say you need to scale a movement, instead of just a weight, i.e. ring rows instead of pull-ups, singles in place of double unders,  what do you do then? 
Bring up the WOD on your profile, click show more, and then click on the movement you want to adjust. Click in the 'Find Movement' search box and type in whatever movement you did for the workout. Click save, put in your rounds, mark it down as 'Modified' and you're good to go!

When logging a result, you'll have the option of choosing between "prescribed" or "modified". Your selection is important to maintaining the integrity and accuracy of our leaderboards and rankings.

Southside Throwdown

THROWDOWN - FOOD - FESTIVAL

Southside Throwdown is a new and unique functional fitness event at the CrossFit Batteraof box! We are combining an old school throwdown with a festival and afterparty.
WOD's, good food, nice drinks and techno music served all day long by Maastricht's finest deephouse-techno organisation fest.

Everybody is invited to register for the qualifier. You don't need to be a super experienced CrossFitter or even be associated with an official CrossFit affiliate. Just register via www.southsidethrowdown.nl and do the qualifier WOD to your best ability. 

The final event will be held at the CrossFit Batteraof box in Maastricht on the 15th of October 2016. Don't worry if you don't make it to the final 48 as an athlete, come as a supporter! There will be enough for you to experience! Enjoy the good music, the nice atmosphere of the south and "bourgondisch" food.

See you at at the CrossFit Batteraof box the 15th of October and good luck with the qualifier!

If you have any questions, please do not hesitate to ask via email or at the box.

BRING YOUR KIDS WOD

Sunday JUNE the 5th @12 o'clock we are inviting all CrossFit Batteraof parents with their children for the "BRING YOUR KIDS WOD" at the CrossFit Batteraof box.
One hour of fun and games with you and your children playfully introducing them (and you as a parent) to CrossFit for kids.
The class is FREE of charge and drinks and snacks are served afterwards.

Sign up via the regular schedule online or via the MindBody app. The Mobility class will be cancelled that day. You still want to do ROMWOD? No problem, just ask for the login at the box.

MEMORIAL DAY MURPH

THE WOD

Every year on Memorial Day, Americans honor those who have fallen serving the United States Armed Forces. At CrossFit Batteraof we support this by completing “Murph” the workout on Memorial Day, Monday May the 30st 2016.

A MURPH WOD will start every regular WOD hour (9am - 11am - 17:30 - 18:30 - 19:30 - 20:30) with a running clock of 60 min. Make sure you sign up and are on time!

THE DINNER

You will be hungry after this WOD! To refuel your body and to celebrate this event together we are organizing a special Memorial Day Box Dinner.
Reserve your spot via the Facebook event AND register & pay at the box reception to enjoy our homemade healthy post-MURPH WOD dinner and dessert. (Vegetarian and non-vegetarian options available. Note us of any allergies or intolerances beforehand).

Costs are €12,50 for a 3 course meal and a drink of choice. After you payed at the box your spot is reserved. Also let us know when you want to have your dinner served: @18:45 - 19:45 - 20:45 - 21:45.

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MURPH

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously awarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

SCHEDULE CHANGE

You may have noticed that it's getting busy at the box at certain hours. This is a GOOD thing! But we also notice that we need to add some hours to give you all a chance to sign up for the WOD's. Plus we are adding some new gear along the way.

From the first of June 2016 onwards we will move Mobility to 12 o'clock and make room for 1 EXTRA WOD from 11 to 12am on Sunday's.

Also the last WOD on Thursday's from the first of June 2016 onwards will change into a POWERLIFTING specialty class. If you are a regular at the Weightlifting class you may know that we program Clean & Jerks, Snatch, Bench & Shoulders & Core, Deadlift and Back Squats. This will change to just Clean & Jerks and Snatches. And the Powerlifting class will contain Bench & Shoulders & Core, Deadlift and Back Squats. This way we create an extra hour a week to attack your weaknesses!

If you have any comments please let us know!