Breathe in - work out.

Whenever either time is scarce or your hunger for a extremely intense workout is impossible to satisfy, training with complexes is the right thing to do. We did lots of complexes with kettlebells during the last few workouts – but this workout surpassed the experiences we gathered up to now.

For this workout session, our CrassFit crew has gathered in complete – with the exception of Harald, who is working out with Till Sukopp this weekend. I, Dominik, Rainer, Peter and his sister Jozy – we did our best.

First off the facts:

Warm-up

Carrying the equipment to the place of the workout Farmer’s walk for half a kilometer with lots of weight is fine for a workout

Pre-Fatigue

4 rounds of

• 8 repetitions handstand push-up (assisted)
• 8 repetitions towel pull-up

If the prescribed repetitions could not be achieved, the maximum in repetitions was the goal. For those who had a hard time doing (assisted) handstand push-ups, they were substituted with push-ups with elevated legs.

Metabolic Conditioning

3 rounds of the following barbell complex

• Bent over row
• Clean
• Military Press
• Front Squat
• Back Squat
• Good Morning

8 repetitions per exercise

The experience of such a workout is bar description. At each and every point you either approach muscular or grip failure – although normally the grip is the element that fatigues earlier. It was a real relief that we could ‘rest’ the barbell from the back squats on – otherwise, the load would have been too much of a challenge.

We adapted the load to the strength and endurance level we could sustain. Rainer and me, we used 20 kg of weight, Peter 40 kg and Dominik stunning 50 kg, which were operated in a machine-like accuracy and speed. Impressive! Jozy started with 20 kg and did a reduced workout – which is perfectly alright. It’s important that you sustain a distinct workload that fits to your abilities in order to progress.

Post-Fatigue

Kettlebell complex work

• 10 one-handed swings (each side)
• 10 snatches (each side)
• 10 cleans (each side)
• 10 overhead presses (each side)
• 10 forward lunges
• 10 both-handed swings
• 5 snatches (each side)

Focus was on work for time with a specific load – a skill that we already trained with the barbell complexes. Jozy used a small dumbbell, Peter, me and Rainer used the 16 kg kettlebell and Dominik challenged himself with my green monster (24 kg).

Here, the grip also is the limiting factor – next to the fatigue that limits what is possible over time.

Finisher

As we were not destroyed yet ( ), Dominik decided on a finisher exercise: Farmer’s walk! We did circles around a sandbox – for those challenging themselves with 2 x 24 kg (kettlebells), 2 rounds were assigned (Jozy did 2 rounds with 2 x 16 kg), those who went for 2 x 40 kg (16 + 24 kg kettlebell per hand), one round was sufficient. I personally did one round for two times (sets) with 80 kg of load – a new personal best

Now we were really done – and had our problems carrying the weights back to our cars. No wonder I felt extremely tired this evening and went to bed relatively early.

Conclusio

What a great workout! All of us enjoyed it and we learned a lot from it – and hopefully progress in power and endurance by doing workouts like this one



Dancers in the dark



Dancers in the dark




























Breathe in – work out.



Our dancer in the dark :)










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