It’s a new routine – it’s CrossFit Basel


19. August 2014 by swissfitchick

Do you remember me promising an update on my new workout routine about 4 weeks ago? Me neither. Oh, you do? Did I say next week, right? Well, we’re a month later, sorry about that. Things go crazy here currently and we all know that my brain is sometimes a little blurry from all that booze the shenannigans in my life.

My sister in law and my brother came over for dinner the other day and she said, as much as she loves the 2 of us and the whole Pfaendler-Fam, it sometimes is a little tiring. Since we all are hyperactive and loud, it sometimes feels a little overwhelming around us at times, obviously. Sorry.

broI know that I have a good amount of energy and temper ready to be released – daily. In all seriousness, I love to sleep and I can be super lazy, but I do have a ton of energy to give every day and a mental temper that I had to learn to deal with over all these years. I am this person who tends to fall into extremes with whatever I do – keeping things in balance asks for daily awareness and effort from me. My affection for extremes makes me accomplish amazing things – but it can also be unhealthy.



Working out is a great way fo me to unleash energy, mentally and physically and that’s why I love it so much.

I was a gym rat for so many years now. I had good times at the gym and I had dark and obsessive times at the gym. I still have my membership, but the only thing I go there for since a few weeks is a massage or sometimes a sprint session and a Core Circuit. Or twerking.

Twerks in the Squat Rack

Don’t even dare to smile.

I upgraded my membership at my CrossFit Box to GOLD. Means, I have access to all the classes I wish for. I am a little overwhelmed.

Crossfit crossfitNow, the box offers a great variety of different classes. I had to talk to the Head Coach to not freaking out crazily over all the options I got from one day to the other. You know my affinity to overtraining. I wanted to avoid that in any case.

There are the All Levels classes which is the most ‘classical’ class (ahaha, don’t you love to pun) – Warm Up – Strength/Skill Part – WOD.

I do 3 of those per week. These are the classes in which the coach announces the WOD and we (or is it just me?) are like:

gifWell, I guess I am the only one who speaks it out loud.


So far, I survived all the WOD’s. Even though I ALWAYS think, that THIS must have been the worst WOD we ever did – then there’s the next class and the madness continues. Not going to lie, we all love it. So much accomplishment.


Then there is Powerlifting. It starts to become my favorite class. It’s heavy lifting only with a lot of technique coaching which is SO important for me with my god damn shitty squats. It takes place in a smaller box just around the corner of the main box and the class is smaller too. Last week I had 2 sessions with Vanessa and the coach alone – I felt so priviledged. We all know she is my most favorite workout buddy. We also are neighbours and Supergirlfriends, we even share our cleaning woman. Who is – if you remember – on vacation. Vanessa and I can not stop whining cause we have to clean our homes ourselves. I had to vacuum-clean. GET THIS. VACUUM-CLEAN!!! The worst!! #spoiledbrat

Shit, I totally got lost here. Where were we? Ah, Powerlifting and stuff. Here are some good ones from last week’s session. LOOK AT MY PAINFACE. Gosh, I am sorry. Can we still be friends?ย  Actually, I hope that you don’t recognize me. I was SO irritated when I saw this pic. I was friggin’ SCARED of mySELF!


I am seriously concerned. Is my face about to explode?


So THAT is a good squatter.

Crossfit CrossfitGuys – I need to show you another one. I almost peed my pants when I saw this. WHERE the fuck is MY HEAD??!! Replaced by a barbell and plates. A barbell and plates with a blonde ponytail.

Crossfit Ok, stop talking nonsense. I do Powerlifting at least once a week – if I can, I take 2 classes.

Then we have Olympic Lifting. Cleans, Jerks, and so on. It is my least favorite class, because the exercises are so hard to learn. There is SO much you have to think of at the same time and well, we know that that is a difficult task for me. I feel a little stupid sometimes. Or more like this:

funny-dog-playing-mini-golf-no-idea-doing-animated-gif-picsBut we also know that I am ambitious and stubborn, so if something is difficult and a challenge, I want it even more. So, Oly LIfting it is, once a week.

CrossfitSame goes with Gymnastics, though Gymnastics is a LOT of fun and I LOVE it. It totally reminds me of my time back at school – I also did gymnastics in my freetime. I am not the most flexible person (that is such an understatement, it is even a JOKE. True fact is, I have to work hard to be a little flexible) – clearly,ย  some of the exercises are hard for me. My strong part is my upper body, so I have a bonus when it comes to pull ups, kips, muscle ups etc. (don’t you think I can do a friggin’ Muscle Up. In my dreams. But I can do a deficit Muscle Up, at least.) It is nice to work with bodyweight only for a change. Once a week.


Crossfit Before and after classes I add at least 30 minutes of mobility exercises and stretches, especially for squats. And practise of skills I need to work on – Double Unders (can finally do 30 in a row), Handstand (need a coaching here), Overhead Squats – my bane of existence. My body fights squats with tooth and nail, cause I feel so stiff and uncomfortable doing them. But you know me – I don’t give up. Practise, Practise, and all is coming – no matter how long it takes. It’s the BEST feeling when you achieve those little goals you set.

Crossfit Yoga and running are still part of my routine. I try to do 2 Yoga sessions a week, either at home or at the studio. In my opinion, it is a GREAT addition to Crossfit in order to stay flexible and gracil. It makes me feel good, everytime I do it and it balances things out, mentally and physically.

LucieI run when I feel like it. We do a lot of HIIT and Cardio stuff at the All Levels classes, so I don’t really need to do Cardio outside of Crossfit. Still, I love a nice run. It’s relieving and relaxing and I love to be out and enjoy nature. Besides that, I love to know that I am able to run 8k’s spontaneously. I would like to keep up this endurance, so I can run when and wherever I feel like without a struggle.

Running Lake And when I am done with all my workouts, I am like:

GifANYONE ELSE HAS THAT PROBLEM??!! You guys – one day I WILL dislocate my shoulder or crick my neck really bad while doing this. Seriously. This wiggle waggle drama everytime? NOT normal.

I digress.

I want to give a shout out to my box and to the team. It seriously is one of my favorite places to be and it means a lot if something can tear me away from the gym. It is what I want – to be coached professionally in every training session I absolve. To be motivated and to be SEEN – and not being one of so many others in a gym where no one gives a shit on what you are doing. The coaches point out my weaknesses to me and give support on how to improve. They motivate and teach, make you feel confident and reaching for more. They bring out the best in you.

The community is amazing – in only a few months I met so many great, funny, strong, and amazing people, coaches and members. So much support, so much fun, so much enrichment. And a whole lot of hilariousness. ๐Ÿ˜‰ Most important thing anyway. Life without silliness is just plain boring, if you ask me.


CrossfitI have one problem occuring: Sleep. Since I only do one morning workout (7am class) and all my other workouts around 4:30 – 7pm, I have SUCH a hard time falling asleep at night. I guess my body is still adapting – I hope. My lack of sleep gets a little concerning meanwhile. Reason for my confusing post sometimes. Sorry. Anyone else did a change from morning workouts to afternoon/nightime and experienced the same? My body still wakes up at 5am. EEK.

As I wrote before, Crossfit releases my power, my energy and my temper and channells it into the right direction. There was no time in my life before when I felt more confident in my body or in my mindset. Of course this is mainly my own hard work and personal development, but what I learned about sports, my body and my capabilities and how important my strong mindset is since doing Crossfit is simply amazing. There are still a LOT of insecurities and doubts – but there must be some space for improvement too, yes? ๐Ÿ™‚ For me, Crossfit makes me want to reach out for more, raising my limits and fullfill my sportive ambitions. I am serious about it and I am unconditionally focused when I train. But every workout is done with a sidelaugh and fun. You know I can’t do anything without it anyway.


Ok, I might need to stop babbling so much before class. I always get reminded: ‘Lucie, we start class now. Shut up.’ Eeeeewwwww. Reminds me of my times at school too.

I shut up now fo’ real Babes.

What is your favorite workout to do ?

When was the last time you did gymnastics ?

Do you share my sportsbra experience ??







21 thoughts on “It’s a new routine – it’s CrossFit Basel

  1. Ugh cleans and jerks are my downfall. I am definitely starting to like the powerlifting side of things though…now to get stronger. ๐Ÿ˜‰ I love that you are enjoying doing such a nice variety of workouts, I definitely need to branch out from my boring weights split.

  2. Linda @ Fit Fed and Happy says:

    Cray people are the MOST FUN people!

  3. cottercrunch says:

    i can’t workout at night for that reason.. wide awake! but maybe try some melatonin? and girl you are a bad ass! we need videos of you powerlifting!

  4. The confidence that comes with strength is such a beautiful thing — glad to hear that you’re enjoying it, lady! You’ve worked so hard, not only to get stronger physically, but mentally as well. Bad.ASS :mrgreen: And I totally feel ya on the sports bra front… One time I got it and my shirt stuck over my face with my arms over my head. I ended up stumbling into the wall trying to get it off, and I was pissed ๐Ÿ˜†

  5. You are such a bad ass. I want to come to powerlifting with you girls! And I totally get what you mean with the affection for extremes. It totally drives me. And it can be my downfall (hence my typing this with my foot in a bucket of ice). Whatever. You only live once – I say you do what you love. And drink what you love. ๐Ÿ™‚

    P.S. Are you twerking with the guy in that disco costume pic? LOL! You fucking rock.

  6. I am exactly the same with the sports bra – why is it so damn difficult?! You know I’m a massive Crossfit convert now too ๐Ÿ™‚ except my strength is lower body, my upper body strength is…yeahhh not so good! I like to call it a work in progress ๐Ÿ˜‰
    I love the variety of classes your box has! It’s making me feel like maybe I should branch out a little more too… Have a great day!

  7. Off topic first but is that your sister in law in the first picture or you? If so, she’s your twin!!!!

    I once pulled Niki’s sports bra strap. She had marks on her back for 2 weeks. ๐Ÿ™‚ Love how your embracing cross fit…can’t wait to do my first (and only) class with you when you visit!

  8. I’m happy for you that you’re finding something that you love Lucie! I’m the same way with extremes – I have to consciously reign it in, otherwise I will easily overdo it.
    One of these days, I will give Crossfit a try ๐Ÿ˜‰

  9. I’m there with you in the overtraining aspect. When I workout I like to give it all in, always challenge myself and make it hard. The more I put in the better I feel afterwards.

    I love weight training and I have been thinking of trying crossfit for a while. After reading your experience it makes me even try it out more. You look so strong and happy and you definitely have a great team.

    As per workout clothes, I doesn’t only happen with my bra but with my whole outfit. I think the mixture of sweat, heat and the material just don’t pair up well. HAHA.

    • I am pretty sure you would love Crossfit Elsie! It is amazing how much more power there is with the community and the coaches.
      And yes, it does happen with the whole damn sweaty outfit indeed. It’s such a show everytime ๐Ÿ™‚

  10. I think you do more workouts than there are days in the week. Da-yum woman! Get it.

    I can actually relate because exercise does the same thing for me. It allows me to channel my crazy ADD brain into one thing and let off a ton of steam. It’s where my stress goes on a good day.

    I used to do gymnastics when I was a kid. I did it for like 13 years so I still remember bits and pieces of my floor and beam routines. Bars was never my thing though. I could get through my routine, but I never had enough upper body strength to be really good at it. Guess I need to get some tips from you.

    Amen to the sports bra thing. It’s fucking stuck to my body every time. I’m like an inch worm struggling to get out of it. I’ve almost had to ask for help because I get so stuck. Almost….thank god because that would be awkward.

    • Hahaha. I DID ask for help once. The woman was touching my sweat like it’s the normalest thing in the world. Holy.

      We should change up strength – I am good in my upper body but my legs are useless!

  11. […] not new at all that I spend about 75%ย of my freetime at the box of CrossFit Basel.ย (Note: my math skills resemble the ones of a 5 years old, so never […]

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