Crassfit Workout of the Day 2009/09/15
Good morning, fellow readers!
Yesterday we did another CrassFit training session with the following program:
Pre-Fatigue
Focus: Strength + Jump Power
2 rounds of
10 knee tuck jumps
10 whole body jumps (explosive push-ups with the whole body up in the air)
5 explosive pull-ups
5 squat-clean + press (2 x 16 kg kettlebell)
During the pre-fatigue part of the workout we started to realize that it would become a harder workout than we thought 
Our metabolism was truly fired up by these two rounds – the explosive form of these exercises make them really hard on the body. As a rule of thumb, the metabolic stress is determined by the vertical leap of the movement and its resistance. Squat cleans (with presses) totally destroy the metabolism and if you continue with knee tuck jumps, you are sure to shoot your pulse frequency up into new all-time heights.
Metabolic Conditioning
Focus: Timed Workload (Minute Drills)
60” of
- Split jumps
- Clap Pushups
- Rope pull-ups
- Burpees
with approx. 20” rest between exercises
approx. 2′ rest
75” of
- Jump squats
- Push-ups
- Pull-ups
- Kettlebell swings 16 kg
with approx. 20” rest between exercises
approx. 2′ rest
90” of
- Squats
- Puppy push-ups
- Body rows
- Mountain climbers
With the metabolic conditioning, Peter (who designed the workout) was not 100% correct about the nature of the workout. All of the attendees experienced muscular failure before systemic failure (which is the intention of metabolic conditioning). But not too much of a problem – we did what we could. Initially, we planned the three blocks as 60”, 90” and 120” time under tension blocks but opted to reduce the load as we experienced enormous fatigue after the first block already.
Harald told me between the blocks, that time is relative, after complaining about my level of fatigue. And how relative it is These were amongst the longest seconds I have ever experienced.
Post-Fatigue
Focus: Static Holds
60” static hold of
- Body row (arms 90° flexed)
- Wall sit (30” 45°, 30” 90° leg flex)
- Push up (variable positions)
The static work was the crowning of a tremendously intense workout. The sheer intensity and density of the workouts is the reason that we were unable to do filming this time – so there is no video documentation, I am afraid 
Apart from the workout intensity, it gets dark earlier and earlier these days so we have to put up with training in darkness in future, I guess. At the time we finished this one (20:00), darkness was embracing us already.
Four madmen. Out in the darkness. Wasted and done.
Darkness will not stop us, for sure. The next workout session is scheduled for next Tuesday, 22nd of September 2009. This time, it’s Dominik’s turn to design the workout. He already told us that he will take a barbell with him. What diabolic intentions he has on his mind? Stop by here in one week’s time to find out 
Train on and stay strong,
Simon
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