Odd objects in movement – this was the slogan of our latest CrassFit workout. Our comrade Harald supplied us with tremendous tools to train in classical strongmen-fashion:

Water tubes filled with cement (25 kg each)

A gym ball filled with water (circa 42 kg)

The biggest advantage of these training utilities is their price. Harald calculated the tubes for us. Buying the PVC tubes, the metal grip and the cement (50-50 with water), he invested around 15 Euro for both of them. The waterbag is even cheaper – depending on how much money you spend on the gym ball you may well afford it for a few Euros.

After a warm-up session consisting of numerous coordinative exercises (ducked backward lunges for instance – a hard challenge for the CNS), we split up in groups of 3 and 2 persons. One group started with workout A, the other with workout B.

Workout A

3 rounds of
Farmer’s walk with 2 Tubes, 100 m (2 x 50)
Sprint, 200 m (4 x 50)

Workout B

5 rounds of
Waterbag shouldering 5 each side (NOVICE: 5 waterbag lifts, bearhug)
Pull-Up x 5
Kettlebell military press 5 each side (16 kg kettlebell)

Workout A was short, sweet and hard. The tough part was the waterbag lifting in workout B. If you haven’t had the chance to lift a waterbag yet, I highly anticipate trying it. Without a center of gravity, the whole body has work the stability constantly in order to balance out the water masses and their force of gravity. Explosive lifting and absolute control are key factors of this exercise –pull-ups and military presses are like rest, in comparison.

As a ‘finisher’, we tried out overhead presses with the cement tubes. It was beyond my capabilities but well within Dominik’s abilities – hats off to my strong comrade!

In conclusion, this workout was a highlight for our CrassFit course. It was inspiring and motivating and we look forward to more workouts with even more attendees – with five of them we set a new temporary record at this stage.

More to come next week – training is scheduled for next Tuesday 18:30, Freinberg park.

Train on and stay strong,
Simon

P.S.: Dominik delivered my new kettlebells alongside yesterday’s training. I will put them to good use

Further postings on related topics:

1. CrassFit Workout of the Day 2009/11/19 Whenever either time is scarce or your hunger for a...
2. Crassfit Workout of the Day 2009/09/15 Good morning, fellow readers! Yesterday we did another CrassFit training...
3. CrassFit Workout of the Day 2009/10/01 Yesterday we went for another great CrassFit workout. After a...
4. CrassFit Workout of the Day 2009/08/10 Light rain could not stop us from performing at our...
5. CrassFit Workout of the Day 2009/12/08 Only a few days after our last workout, the CrassFit...