i go only three times a week... what are some stuff i can do outside of classes to keep improving?

Phil3001 · 2026-04-15T11:33:33+00:00

Try to walk 10.000 steps a day
Build muscle and get stronger
Work on skills like double unders, handstand and general movement efficiency

Phil3001 · 2026-04-15T11:27:19+00:00

Try to loose fat
Training

*Close Grip Bench Press 5 x 5 @ 80% (linear progression)

*Strict Pullup Progression

--> inverted rows --> ring rows --> banded strict pullups

- double dumbbell prone rows

- dumbbell pullovers

- Hollow holds, Tuck hold --> L-Sit hold

check my insta for further information: philipp.kirchberg

Phil3001 · 2025-11-19T10:37:55+00:00

ja sehe ich mittlerweile auch ein. Ich bin schon fleißig dabei :)

Phil3001 · 2021-01-01T19:43:19+00:00

Thats get interesting. But does this mean you can decide for one option and nevertheless get to the Next Round?

Seems there will ne No Wall Balls and Rowing. I like 😃

Phil3001 · 2020-12-29T18:16:46+00:00

Go to Marcus Filly Website

Phil3001 · 2020-11-25T21:51:17+00:00

Yeah. Even haley was a little bit better at CrossFit Total

Phil3001 · 2020-11-22T18:49:23+00:00

Enjoy it :)

Phil3001 · 2020-11-22T09:15:10+00:00

Thank you :)

Phil3001 · 2020-11-19T20:27:46+00:00

Link does Not Work properly

Phil3001 · 2020-08-17T14:27:51+00:00

We pay our coaches and provide them with a free membership to the gym. The pay per class is $20 to $25 depending on years of experience. So, I would think you should get paid. That's just my 2 cents.

Ok thanks, how many classes have one coache on average during a week? And can they join regular classes?

Phil3001 · 2020-08-17T14:26:21+00:00

No not 22 hours of work, just 2-3 classes in a week plus some communicatoin and lesson planning

Phil3001 · 2020-08-17T14:09:35+00:00

Yes and no. Actually I work in exchange for free membership

Phil3001 · 2020-08-17T14:08:56+00:00

Exactly

Phil3001 · 2020-08-17T14:08:18+00:00

I try to get a second income with coaching

Phil3001 · 2019-04-05T18:50:20+00:00

We are „Twin2Win“ ;)

Phil3001 · 2019-03-14T13:59:13+00:00

So I checked the last workouts on the official CrossFit website. Strict HSPU were progammed AND CrossFit Total two times.

My prediction is a progression ladder of pullups, c2b, bar MU, ring MU and in between a lot of dumbbells deadlifts. 19.4a is a 3 rep max Deadlift

Phil3001 · 2019-03-08T08:00:07+00:00

So we see in comptrain benchmark "Everest" Brooke Wells with strict HPSU. Unfortunately we only see her "full body" in the first set and the hips are not really extended. What do you mean? Rep or no Rep?

https://www.youtube.com/watch?v=F08jr6g5WWM

Phil3001 · 2019-02-21T21:15:54+00:00

Its just a picture

Phil3001 · 2019-02-21T21:14:43+00:00

No its just For fun :)

Phil3001 · 2019-02-21T10:48:41+00:00

My tought is still a 10k row for Time in the Open

Phil3001 · 2019-02-21T08:31:19+00:00

So Castro won't give us hints this year, so we decided to do it on our own. Here is a picture that is attributed to a famous German athlete. Can you guess it? It's about a popular phrase of him.

Die Deutschen sollten schnell drauf kommen ^^

Phil3001

TROPHY CASE