Swing by to crassfit

After a thorough warm-up, we simply did the following:

Metabolic Conditioning

• 10 Kettlebell Swings (unilateral)
• 1 Burpee
• 10 Kettlebell Swings (unilateral)
• 2 Burpees
• 10 Kettlebell Swings (unilateral)
• 3 Burpees
• …
• 10 Kettlebell Swings (unilateral)
• 9 Burpees
• 10 Kettlebell Swings (unilateral)
• 10 Burpees
• 10 Kettlebell Swings (unilateral)
• 9 Burpees
• …
• 10 Kettlebell Swings (unilateral)
• 3 Burpees
• 10 Kettlebell Swings (unilateral)
• 2 Burpees
• 10 Kettlebell Swings (unilateral)
• 1 Burpee

The workout was inspired by a challenge proposed in the Fighter Fitness forums.

This workout has a total workload of 190 Kettlebell Swings and 100 Burpees, which is a tremendous lot. We opted to do this with a 16 kg Kettlebell. Simply adjust the weight to your level of physical ability.

Descending up the pyramid turned out to be the easy part of the workout – the descend back down is a harsh field where you have to battle the overwhelming fatigue that is trying to conquer your body. I have not done any metabolic work for several months and therefore struggled a lot with the high intensity sustained over a longer period of time. I felt like strangled and had a hard time catching my breath. I do not recommend this workout to beginners. Please become comfortable with the 100-Burpee-Challenge (which is simply doing 100 Burpees for time) beforehand.

Peter finished the workout in 16’00”. It took me 18’15” to do likewise – I had to incorporate longer breaks down the pyramid due to the aforementioned fatigue symptoms.

This workout seems to be a great tool to maximize work capacity and suitable to be its benchmark, amongst other workouts. Because of its layout (Swings favour stronger and larger athletes, Burpees lighter ones), this workout allows a fair comparison between athletes – an important factor of competition. The source of inspiration for this workout already holds benchmarks that will take its time to best – like Rosch‘s performance to pull this workout off with a 24 kg Kettlebell (unilateral (!)) in an amazing time of 14’11”.

Plenty reason to get going

Train on and stay strong,
Simon

Further postings on related topics:

1. CrassFit Workout of the Day 2010/01/05
2. CrassFit Workout of the Day 2010/04/09
3. CrassFit Workout of the Day 2009/12/08

First Pause - then accelerate

This applies as well to our CrassFit initiative. Due to the circumstances, we took two weeks off before starting again. Dominik proposed the following workout already two weeks ago, so I was longing to finally do it – together with Peter, who accompanied me.

For this workout, we changed locations. The Freinberg park is great to train in summer, but as it gets dark it is hard to do the work there, as you are confronted with absolute darkness. Our new location is a playground on the Donaulände, next to the Urfahrmarkt-Gelände. Darkness is no problem here – the lights of the city provide light enough to see what one has to see.

Pre-Fatigue

After our last kettlebell-workouts, we put the focus on increasing pressing power for the overhead press. One of the best exercises to achieve this is the Sots press – an overhead press from the bottom squat position. While this sounds not much different to a regular press, it is a magnitude more difficult.

We did the following:

3 rounds of

• 1-2-3 repetition ladder of clean, squat + sots press with 16 kg kettlebell (left + right)
• 10 marine dips (on the Jungle Gym)

I struggled a lot with both Sots press and dips, due to my time off (I was sick once during the last two weeks) – more than two presses were impossible to do and I did no more than one dip – the others were excentrical only. I supplemented the set with push-ups to make up for the missed dips.

The Sots press is a lot about technique, I had to learn. One time they worked well, another time I struggled with even one repetition. It all is a matter of experience, I am convinced.

Metabolic Conditioning

4 rounds of
Sprint (approx. 100 meters)
10 + 10 Snatches 16 kg kettlebell
5 Burpees
6 Towel Pull-Ups

The met-con was especially hard to do after an already intense pre-fatigue workout. Doing snatches after sprinting are a delicate matter: You have to watch your technique tightly or you lose your form – and risk injuries. Towel pull-ups are a killer finisher – the grip is already exhausted and yet you have to pull your body up. Here is where you can go beyond your own limits.

A finisher was not necessary after this workout – we already had enough.

Crazy times require crazy pictures

On to another great workout next week – I am still feeling it, although it’s Saturday already.

Train on and stay strong
Simon

Further postings on related topics:

1. CrassFit Workout of the Day 2009/12/04
2. Crassfit Workout of the Day 2009/09/15
3. CrassFit Workout of the Day 2009/12/08

After I wrote about the least crass of CrassFit, as Peter put it, I knew that it would become harder this time – but little did I know about how hard it really became.

We did the following workout:

Pre-Fatigue

Three rounds of

Ladder one up to four repetitions of the following complex

• Swing
• High Pull
• Clean
• Military Press or Push Press
• Squat

using either the 16 kg or the 24 kg kettlebell.

Paired with rope pull-ups for the same repetitions.

Metabolic Conditioning

3 rounds of
Hill Sprint
10 Burpees
Jog to start of hill

[---]

Initially, we planned for five rounds of the metabolic conditioning but cut it down to three, due to the sheer fatigue we experienced after the strength part, which really was the main part of our workout.

I brought a 24 kg competition kettlebell with me – a weight most of us weren’t used to. As for me, I have never (push) pressed it more than three times – only Dominik is used more than this. We struggled in our fight against gravity – and prevailed. Rainer used the 16 kg kettlebell and did a great job – it is high time he purchases his first one for private use

Handling a weight you have never handled before is a tremendous challenge that forces your body to progress in strength. We got together in pairs and paused in the time our partner did the kettlebell complex – a pause that we were in dire need of. As I neared the last repetitions, a stiff feeling in my forearms was the most urgent problem apart from the fatigue in my legs – especially when you do push presses, your legs are working all the time.

We talked a lot about the transfer from kettlebell training to other feats of strength and share the experience that kettlebells are a tremendous help to become a monster in regards of strength, velocity and full body stability. Just focus on the basic movements (swings, (deadlift) high pull, clean, press, snatch and squat – supplemented with the get-up) and master them.

After the strength workout, I had a hard time finishing the metabolic conditioning work. Already after round 1 I was barely able to jog my way down to the foot of the hill. If I have ever been close to vomiting during a workout, it was yesterday – a degree of intensity I have never experienced so far.

This is, what gets you further. Incorporate as much intensity into your workouts as you can possibly sustain and grow stronger than you have ever been!

Wasted but happy after roughly an hour of kettlebell madness

Train on and stay strong!
Simon

Further postings on related topics:

1. Crassfit Workout of the Day 2009/09/15
2. CrassFit Workout of the Day 2009/11/19
3. CrassFit Workout of the Day 2009/12/08