This evening, another instalment of CrassFit took place in the park behind Jägermayrhof, Linz, Austria. Dominik was absent (building one’s house is tough work ) and Peter, as reported, is in Canada. Today, I had a new training mate who I already knew from Dominik’s seminars – Harald.

We set out for the following workout

Power Circuit

5 to the power of three – 5³. 5 exercises, 5 reps, 5 rounds.

5 rounds of:

5 Pull-Ups

5 Forward Lunges (2 x 16 kg kettlebell)

5 Skin-The-Cat

5 Front Squat (2 x 16 kg kettlebell)

5 Ring Dips

Metabolic Conditioning

30 to the power of three – 30³. 3 exercises, 30 reps each.

30 body rows (on rings) – 200 meter sprint (we used 4 x 50m)

30 kettlebell swings (16 kg) – 200 meter sprint

30 burpees – 200 meter sprint

I’ll admit it: We shortened the power circuit to four rounds, due to fatigue. Otherwise, the metabolic conditioning would not have been possible – I reached my limit. This workout really challenged us to get the best out of us – after 40 minutes of hard work, the battle was over and out – time to go home.

Good night and have fun working out – post experiences in comments.

Due to the heat of the day, we postponed our CrassFit workout today from the scheduled start of 6 PM to 7:30 PM, which turned out to be a great idea – otherwise, the heat of the summer day would have melted us away!

This time, we settled for a more ‘humane’ workout than last time. Dominik couldn’t attend this time, sadly, so it was just me, Peter and his sister Josi.

We did (NOVICE level in brackets)

Pre-Fatigue

3 rounds of

5 Double-Kettlebell Front-Squat + Jerk (2 x 16 kg) (5 Kettlebell Front Squat 8 kg)

5 Dips (either bar or rings) (Dip support hold x 5)

2 x ~2m rope climbing (5 body rows)

Main workout

I decided to call it “Dauerwurst” (German classification for sausage like salami), after its inventor Wursti, a fellow from Muscle Corps who equipped me with training routines last year and the long duration of the workout (for a circuit trial).

5 rounds of

15 Burpees (10-15 Burpees with push-up progressions instead of push-up)

15 Body rows (15 Body rows)

20 Kettlebell swings 16 kg (20 Kettlebell sumo high-pull 8kg)

20 Russian twist 8 kg Kettlebell (20 Russian twist with water bottle)

20 Jumping jacks

Post-Fatigue

Walking lunges + overhead press with 16 kg Kettlebell (same with 8 kg Kettlebell)

We did a great job getting to our limits and beyond – systemic failure is the goal of this workout, so make sure that you do not go for muscular failure – the body rows are especially dangerous to go too far. Give yourself some leeway with them and go for the highest anaerobic workload you can manage.

Have fun working out and post your experiences in comments. We did not time this workout – the core workout should be about 25 minutes if done properly.

Peter will be away the next two weeks and head for Canada, so expect at least Dominik and me the next two weeks for workout coverage!

Train on and stay strong!

Simon

Light rain could not stop us from performing at our very best at this second CrassFit meeting.

The workout routine:

Pre-Fatigue

Hill Sprint
Clean + Squat x 5 ( 2 x 16 kg Kettlebell )
Double Rope Climb
Dips x 5

Main Workout

“Joachim”
8 Burpees
4 + 4 Push Press (16 kg Kettlebell)
8 Pull-Ups
8 Swings (16 kg Kettlebell)

Post-Fatigue

Zac Even-Esh Circle #1 + #2

#1:
Clean + Push Press + Walk (extended arms) + Push Press x 5
Rack Position Walk + Squat x 5
Farmer’s Walk + Rows x 5 + Push-Up x 5

#2:
Push-Up explosive + Clean + Squat + Push Press x 5
+ Circle #1

—

We all felt pretty much wasted after this extremely intense workout session. This is nothing like anything I have experienced before – the finisher was almost too much. For me – at least – it was beyond my limits.

Watch the video footage of the finishing exercises:

Zac Even-Esh Circle #1 – GMX Video

Zac Even-Esh Circle #2 – GMX Video

Zac Even-Esh Circle #2 – GMX Video

Zac Even-Esh Circle #2 Dominik – GMX Video

On Wednesday, 18:30, the first (unofficial) CrassFit workout meeting took play in the Freinberg Park, next to the Jägermayrhof, Linz, Austria. This is the first of a series of workouts that will take place weekly here in Linz.

Attendees

This first CrassFit meeting was a small one with only four attendees, due to private arrangement: Me (Simon), Dominik (from naturtraining.at), Peter (a mutual comrade from Dominik’s workshops) and his sister. Plans for advertising the training are underway – the attendee numbers will rise for sure.

From left to right: Me, Dominik, Josi (Peter's sister), Peter

Location

In the evening, the Freinberg Park is a quite silent area, even with the mild temperatures we had. For our first workout, we searched the park for suitable places to do exercises we planned on and are elemental to CrassFit (dips, pull-ups, …) and we were a bit disappointed not to find the ideal space. The city of Linz installed a Fit4 circuit in this park but unluckily it is firstly split into fifteen stations and secondly does not offer a long and high hanging pull-up bar – which would have been integral for our upcoming workout. Finally we (Peter and me, at that time) improvised and chose a playground with its swing framework. In addition with a Jungle Gym, we figured we had sufficient pulling options.

Workout

We decided for a metabolic conditioning workout beforehand which perfectly suited the landscape we were training in

• 20 kettlebell swings (16 kg kettlebell)
• 10 Maxwell-Burpees
• 400 meters running (including a hill sprint as finisher)

5 rounds (for time)

Peter and Dominik fighting against Iron Bells

We decided to stop the time although it was not important to us which time we would need to finish – to finish, that was the goal. I had a hard time to keep up proper form with the swings and as the rounds of the circuit progressed, I was feeling increasingly nauseous. I am sure I would have cancelled the workout after three rounds if the others did not push me further – they were formidable!
Peter’s sister did an earlier version of the workout – 10 high jumps, 10 push-ups on a slide (easier than normal) and the running. She did very well for her first try on circuit training
I finished the workout within 19’43”, approximately 2′ slower than both Peter and Dominik, who were equally fast.

… with the last breaths, up the hill

As a finisher, we did a dip ladder on the Jungle Gym, up to 7 repetitions. I personally maxed out at five, Peter’s sister did static  holds in support instead.

Dips Madness – Ladders and Stuff

Done. Strenuous but great fun. Regardless of how nauseous I felt during the workout, the feeling afterwards is priceless and well worth the effort undertaken.

Conclusion

The meeting was a blast! Training with other fanatics (you may even call them ‘lunatics’ ) in the park is so much fun, I’d even pay for attending – even better that it is free now and will always be.

The next workout is scheduled for Monday, 10th of August 2009 – I’m looking forward to it!

Post your thoughts and times in comments

Simon

Impressions