5 circles of hell: home workout for a beautiful body

CrossFit program for beginners for a week

The proposed CrossFit program for beginners at home is perfect for beginners and is designed for a week. The optimal frequency of training is three times a week, for example, Monday, Wednesday and Friday.

Monday

• Exercise 1. You need to take a standing position. Hands should touch the floor. From this position, come out into a lying position, throwing your legs out. After the jump, your feet are placed near your hands, and with the help of the jump you stand up to your full height - this is a well-known burpee exercise that needs to be repeated 10-15 times.
• Exercise 2. You need a crossbar. Perform 15 pull-ups on it, trying to accelerate as much as possible towards the end of the exercise.
• Exercise 3. On the same bar, do abdominal exercises, pulling your legs towards your body 15 times. As in the previous exercise, accelerate as much as possible towards the end of the set.
• Exercise four. Perform push-ups, moving upward as sharply as possible. Repeat also fifteen times.

Tuesday - rest.

Wednesday

• Exercise 1. We repeat the same as in the first exercise on Monday, but at the same time you need to take a pillow or a not too heavy backpack in your hands.
• Exercise 2 . We do 15 push-ups from the floor, moving upward as sharply as possible.
• Exercise 3. Squat down, put your hands on the floor, throw your legs sharply back, then bring them back in a jump and rise to your full height, also with a jump. Repeat 10-15 times.
• Exercise 4. Do 10-15 leg pull-ups on the horizontal bar, accelerating as much as possible towards the end of the exercise.

Thursday - rest.

Friday

• Exercise 1. Run in place for several minutes, accelerating as much as possible towards the end.
• Exercise 2. Pull your legs while hanging on the horizontal bar 10-15 times.
• Exercise 3. 10-15 burpees, as in the first exercise of the first day.
• Exercise 4. 15 push-ups at a fast pace.

Of course, remember that the workout involves several laps.

On Saturday and Friday, CrossFit at-home training programs involve rest.

One of the advantages of CrossFit is that you can change the program, adjusting it to your desires and capabilities, and complicate it over time. The main thing is regularity, diligence and correct exercise technique, and soon this newfangled technique will help you achieve the desired results.

Fear and Loathing of Bear Island

There are still a lot of “blank spots” in this story, and most likely we will never know what really happened at the very end of the war on Bear Island. Today’s material is only a preliminary study of the mysterious circumstances of Operation Taaget and the life path of one of its participants, based on all sources available to the author and scientific and historical works devoted to meteorological warfare in the Arctic. The Second World War was a monstrous whirlpool, mercilessly grinding millions of grains of sand of human destinies caught in it. It was this whirlpool that brought senior sergeant of the Red Army Ivan Pashkurov from the devastating 1941 and the hell of the Nazi camps to Bear Island in the Barents Sea, but as an Abwehr agent working for the Wehrmacht weather service.

Brief historical background

Operation Taaget, originally called Laubfrosch II (German for “Tree Frog”), was one of the last German special operations in the Arctic, aimed at establishing a ground-based weather station on Bear Island. It was carried out in the autumn of 1944 - spring of 1945. in the interests of the Luftwaffe together with the Abwehr, which selected and trained station personnel. The etymology of the code name for the operation is not clear and has no semantic meaning, which is extremely unusual for the Germans.

German submarine U 992 at sea

The station's personnel consisted of two collaborators: the Norwegian Leif Utne, who had the operational pseudonym "Ludwig Kiberg", and the former Soviet prisoner of war Ivan Pashkurov, who was listed as "Josef Balkin".

The Taaget group landed on Medvezhiy from the submarine U 1163 on November 16, 1944, but after the established period did not make contact and did not begin work. To establish the reasons for the station’s silence, the boat U 992 was sent to the island. The station employees were found alive and well, the crew of the boat brought the communication and power supply equipment into good condition. According to the submariners' reports, the Taaget group did not communicate due to inexplicable "communication problems" between Ludwig and Josef.

After U 992 left, the Taaget station began operating normally. On April 8, 1945, the center in Bardufoss, Norway, received a radiogram from Josef, in which he reported the probable death of Ludwig as a result of a hunting accident and demanded immediate evacuation. The evacuation was carried out by boat U 668, which took the agent to Narvik. There Joseph Balkin was handed over to the Abwehr, after which his traces were lost until the end of the 50s, when he was legalized in Norway under his real name.

In 1990, Pashkurov published a book of memoirs, “Lost Years,” in which he claimed that he had agreed to cooperate with the Germans under the threat of certain death, and outlined his version of events on the island. According to it, he sabotaged the work of Taaget and witnessed the death of his partner. After the end of the war, the agent avoided repatriation by posing as a Polish citizen. While living in Norway, he established connections with the USSR, contacting its organizations to work with former compatriots. Ivan Pashkurov died on May 6, 1999 at the age of 77.

Determining the identity of the person involved

German researchers of meteorological warfare in the Arctic have paid little attention to Pashkurov's personality, mainly mentioning that he was Ukrainian and a native of Kursk. Thanks to the fact that the former agent, living in Norway after the war, was registered with various registration services, and his descendants created an account for him on a genealogical information resource, we can accurately find out his full name and date of birth.

A typical picture of the summer of 1941 - Red Army soldiers surrender to the German tankers who surrounded them

According to this information, Ivan Tikhonovich Pashkurov was born on August 26, 1921, his parents' names were Tikhon Pashkurov and Evdokia Pashkurova. In Norway, Pashkurov married twice: the first time to Arnhild Elfrid Sund, with whom he had three children. After the divorce from Arnhild, Alma (Alma Pasjkurov) became his second wife. Pashkurov subsequently dedicated his book to her.

There are two Ivan Tikhonovich Pashkurovs listed in the Book of Memory of the Kursk Region:

• Pashkurov Ivan Tikhonovich, born in 1921, native of the village of Kukuy, Bolshesoldatsky district, private, who went missing in November 1943;
• Pashkurov Ivan Tikhonovich, a native of the village of Bolshoye Soldatskoye, Bolshesoldatskoye District, senior sergeant, who went missing in December 1941.

With a very high degree of probability we can say that we are talking about the same person. The Memorial network database lists only one missing person, Ivan Tikhonovich Pashkurov, a senior sergeant without indicating a date of birth, drafted on June 25, 1941 by the Bolshesoldatsky district military registration and enlistment office of the Kursk region.

Fragment of the Book of Memory of the Kursk Region with a duplicate entry

According to the “List of search for military personnel who lost contact with relatives during the Second World War”, dated August 28, 1947, and submitted by the Bolshesoldatsky RVK to the Department for Accounting for Losses of the Soviet Army, attached to the entry, Pashkurov was proposed to be considered missing since December 1941. The closest relative is his wife Ulita Trofimovna Ovcharova. For all those on the list with whom contact was lost in 1941, the Loss Office endorsed the date of final disposal as November 1943.

One peculiarity in the document attracts attention - the draft date of June 25, 1941, without indicating the region, was clearly transferred from the top line of the previous wanted person. This can be explained by the fact that, due to his age, Pashkurov should have served in the ranks of the Red Army by conscription at the beginning of the war, which coincides with his memories.

In the database of Soviet prisoners of war of the Documentation Center of the Association of Saxon Memorials in Dresden, under identification number 161521 there is only one Ivan Tikhonovich Pashkurov: place of birth - Soldatskoye, date of birth - August 26, 1919, nationality - Russian, date of death - missing.

As we see, the place, date and month of birth are completely consistent, and only the year of birth is indicated either erroneously, or Pashkurov added two years to himself when he was captured. It is also clear that Pashkurov was Russian by nationality, as he indicated when he was captured. How he became Ukrainian will be discussed below. To date, the author has not received a response to his request to the German Bundesarchive for copies of the personal records of prisoner of war Pashkurov, so the question of the place, date and circumstances of his captivity remains open.

Now that Pashkurov’s identity can be considered established, let’s turn to his memories of how he got to Norway and became an Abwehr agent.

Inhabitant of the "House of Death"

In his memoirs, Ivan Pashkurov paid very little attention to his pre-war life. He only reports that he received an incomplete secondary education, as a result of which, while serving in the Red Army, he became a senior sergeant and squad commander. He also mentions that while studying at school he showed great ability in learning the German language, which subsequently had a serious impact on his destiny.

On June 22, 1941, the military unit in which Pashkurov served found himself at the very forefront of the German attack - in Western Belarus. Within a week, the senior sergeant was hiding in a barn under a layer of hay, trying to avoid capture. In search of the encirclement, the Germans pierced the hay with bayonets, and one blow landed directly in Pashkurov’s buttock: “I was afraid that the next injection would be in the really important vital organs, and I jumped out of the hay, shouting, as we were taught at school: “ Ich bin hier!” "
- ( "I'm here!" - German)".
One of the Germans called Pashkurov a commissar, to which he clearly replied in German that he was not a commissar, but an artillery sergeant.

The emaciated face of a Soviet prisoner of war in Norway speaks better than any words about the hardships that befell him.

The former artilleryman found himself in a prisoner of war camp in Poland, where one of the captured Poles helped him heal his wound and get comfortable. Pashkurov later described the conditions and death rates in the camp as appalling, and claimed that he once attempted to escape but was caught and severely beaten. In the autumn of 1941, among 800 selected Soviet prisoners, he made a foot crossing through East Prussia to Stettin, while the column was constantly attacked by the local German population.

In Stettin, the prisoners were loaded onto a ship and announced that they were heading to work in Norway. Pashkurov was part of a party of 200 people who were to be landed in the commune of Erlandet to work on the construction of an airfield. 185 prisoners came ashore - the rest did not survive the voyage. The Russians were placed in the village of Uthaug - in a two-story unheated building intended for pickling herring.

The house in which the prisoners of war were housed immediately received the name “House of Death” (Dødshuset) from local residents. Due to inhuman conditions of detention and abuse, every third prisoner did not live to see the spring of 1942. The Norwegians tried to help the prisoners as best they could by giving them food, but, according to Pashkurov, with his usual weight of 78 kilograms, by the end of winter he actually weighed half as much. There would have been more deaths, but an extraordinary spirit of mutual support reigned in the “House of Death” - the healthy gave part of the food to the sick and beaten, all food found went first of all to those who were in the most difficult condition.

“House of Death” in the village of Uthaug (in the background) and its inhabitants

The prisoners did not believe that they would survive, but in the spring of 1942, the 120 surviving inhabitants of the “Death House” were sent to Trondheim, and from there by rail to Dombås, an important road junction in central Norway. Conditions in Dombos were significantly better than in Erlandet. As Norwegian researchers note, the reason for this was the more humane German camp commandant.

Pashkurov was destined to spend the next two years in this camp. His knowledge of the German language increased so much that the commandant appointed Ivan as a translator for the camp administration. He was able to establish informal relationships with many of the guards, who were increasingly depressed by the news from the front. According to Pashkurov, some of them, upon learning that they were about to be sent to the Eastern Front, secretly asked the prisoners for written evidence that they had treated Soviet prisoners well and sympathized with them.

During his two years in Dombos, Pashkurov managed to regain his physical fitness to a large extent and could already perceive the future with cautious optimism. However, in the spring of 1944 he was unexpectedly sent to a sorting camp in Lillehammer. The first thing that caught Pashkurov’s eye was the large number of prisoners like him, physically strong and at least a little understanding of the German language. The reason for such an unusual selection became clear when a group of ROA (Russian Liberation Army) officers, created by the traitor General Vlasov, appeared in the camp.

The “House of Death” has survived to this day (photo from 2006). In 2008, a modest plaque will be unveiled on this typical Norwegian building in memory of Soviet prisoners of war. It will be opened by Pashkurov’s eldest son, Ivan Pashkurov Jr.

An officer who introduced himself as Colonel Morozov spoke separately with Pashkurov. He bluntly suggested that the prisoner go into service with the Germans, and here the prisoner broke down. According to Pashkurov, Vlasov’s ideas were completely alien to him, and he would not have thought of taking a step forward if the proposal had been made to a group of prisoners of war. He admits that the only motive for his agreement to cooperate was fear for his life. The insinuating one-on-one conversation, with the assumption that refusal meant death, deprived Ivan of courage. The prisoners of war in Norway had long been haunted by a terrible rumor that before the advance of the Red Army or the Allies, the Germans would destroy them all. The thought that this moment was approaching, and in Lillehammer the Germans had gathered only those who could still prove useful, literally paralyzed Pashkurov’s will.

A week after his consent, former senior sergeant of the Red Army Pashkurov, in civilian clothes, boarded a train that took him to Oslo. A new page was opening in Ivan’s life—now the life of a traitor.

One among one's own

According to Tore Pryser, a Norwegian researcher of Abwehr activities in Norway, Pashkurov arrived in Oslo just as the German intelligence structure was undergoing a major reorganization. Instead of the Abwehr Norway branch (Abwehrstelle Norwegen), the 144th Frontal Intelligence Command (FAK 144 - Frontaufklärungskommando 144) was created. The Oslo command branch was headed by Hauptmann Dr. Konrad Gallen, a former civilian lecturer.

Abwehr agent training

Under Gallen's leadership, a legend and a new identity were created for Pashkurov in a safe house in Oslo. Unfortunately, practically nothing is known about the details of this legend, except for the new name - Joseph Balkin. Pashkurov himself does not reveal practically any details in his memoirs, except that Balkin’s parents were a German woman and a Russian emigrant who lived in Breslau. Pashkurov also does not mention anything about Balkin’s nationality, but it is reliably known that later he introduced himself as a Pole who “speaks a little German and Ukrainian”

. This is more than strange for the son of a Russian and a German woman, and one can only assume that Pashkurov chose to remain silent about the true details of his legend, or that the Abwehr created several personalities for him.

After practicing the legend, Pashkurov was transported to the Abwehr training center, where he had to quickly master the basics of meteorology, radio communications and encryption. In addition to Pashkurov, there were three more Norwegian agents in the group of students. Two of them - Roald Kwammen and Karsten Wosnitza - were from the German diaspora in Norway, and the Gestapo very quickly convinced the guys that, although they were Norwegian citizens, they could well be considered deserters of the Reich if they did not will cooperate.

The Germans did not invent a legend for the couple of friends, simply assigning them the agent nicknames “Troll” and “Qualli.” Quammen and Voznitsa were intended for Operation Landvik to equip a weather station in the south of Spitsbergen.

An idyllic picture - the Norwegian village of Kyberg today

The third Norwegian was Pashkurov’s future partner, whose personality is worth dwelling on in more detail - unlike a couple of good-natured Norwegian Volksdeutsche, he was one of the darkest figures in the history of the Norwegian Resistance.

Leif Utne was born in the fishing village of Kyberg on the Varangerfjord coast. This village had long-standing and strong trade ties with Russia, for which the Norwegians even gave it the nickname “Little Moscow”. When German troops arrived in the Varangerfjord area in the fall of 1940, about 100 residents of Kyberg, including women and children, fled on fishing boats. Not wanting to remain under German occupation, they arrived in Murmansk and asked the Soviet authorities for asylum, which was not denied.

When the Great Patriotic War began, the Norwegians from Kyberg responded to the request of Soviet intelligence to carry out their missions behind enemy lines. A selected group of 34 people was supposed to create a network of reconnaissance points on the Finnmarken coast and report information on the movements of German troops, ships and convoys. Among those selected was 19-year-old Leif Utne, who was trained as a radio operator.

Partisan Museum in Kieberg, Norway

In October 1942, Leif, as part of a group that included his uncle Harald Utne, was disembarked from a submarine near Nalneset in eastern Finnmarken. The Norwegians worked selflessly until the summer of 1943, when Abwehr counterintelligence announced a real hunt for them. Leif Utne also fell into one of the ambushes along with his transmitter.

During interrogations, he told everything he knew and betrayed everyone he knew. With the help of Utne, the Germans organized a radio game, as a result of which Soviet planes dropped cargo for the partisans directly into the hands of the Abwehr. Several groups landed from submarines were also ambushed. In total, as a result of Utne's betrayal, about 50 partisans died during detention and were executed.

It is worth noting that after the war, the “Soviet” Kieberg partisans did not receive the status of resistance fighters in Norway, and only in 1992, after the personal intervention of King Harald V, did the Norwegian parliament recognize their services.

When Murmansk realized that a traitor was getting in touch and stopped communicating, Leif Utne found himself out of work and began to fall into severe depression. The Abwehr decided that a mission to Bear Island would be beneficial for the agent’s psyche, to which he agreed without hesitation. The Germans did not bother too much with the legend, limiting themselves to assigning the pseudonym “Ludwig Kiberg” to Utna.

Norwegian King Harald V speaks at a ceremony in Kyberg dedicated to the Norwegian Resistance fighters, 1992

Pashkurov writes briefly about his acquaintance with his partner: “We hated each other at first sight.”

. Utne immediately made it clear that in their pair he was the leader, both in his experience and in his merits to the Abwehr.

Of all three Norwegians, Pashkurov, according to him, became closest to Quammen. It is curious that in 2004 Roald Quammen’s memoirs about his mission to Spitsbergen were published, in which he casually mentions the Taaget group: “There was a Pole and a Norwegian there.”

. This indicates that at the training center Pashkurov-Balkin still passed himself off as a Pole.

In October 1944, the training of the Landvik and Taaget groups was completed. Ahead of the traitors lay a long polar night at the end of the world in the hated company of each other.

Operation Taaget

In the autumn of 1944, the Luftwaffe and Kriegsmarine weather services carried out the last large-scale operation to create ground-based weather stations in the Barents Sea.

On September 10, the first-class Kriegsmarine expedition Haudegen left Hammerfest. Her goal was the northern coast of Spitsbergen.

On October 6, the Luftwaffe Helhus expedition departed from Tromsø on the submarine U 636 to equip a station on Hope Island. It consisted of only four career meteorologists and a Luftwaffe radio operator.

On October 12, U 365 left Tromso for southern Spitsbergen, on board which were agents “Troll” and “Kvalli”, who were supposed to equip the Luftwaffe station “Landvik”.

The Luftwaffe group "Taaget" of Pashkurov and Utne brought up the rear of this wave. Its release was supposed to take place in the first half of November.

Layout of German weather stations in the Arctic. It is clearly visible that the stations Landvik, Taaget and Helhus form the southern triangle, and the station Haudegen is located to the north of all. This was the last Kriegsmarine station, the most valuable of all four and the most expensive - 2 million Reichsmarks were spent on its equipment. The “triangle” stations, in addition to weather observations, had another important task - they tracked allied convoys to Murmansk

According to the leading German researcher of weather warfare in the Arctic, Franz Selinger, the German command was fully confident that Allied radio intelligence would quickly reveal the operation of these stations and take measures to destroy them. Apparently, this explains the decision to almost simultaneously create four stations and attract collaborators to minimize the loss of valuable in-house personnel. In conditions of the polar night and the ice-bound sea, the task of eliminating all stations was a big problem.

All three Luftwaffe stations had individual codes to communicate with the center at Bardufoss, but knew each other's frequencies and locations, and could relay transmissions or request assistance if necessary.

On November 12, 1944, Joseph Balkin and Ludwig Kieberg, as well as one personnel meteorologist of the fleet, arrived on board the boat U 1163 of Oberleutnant Ernst-Ludwig Balduhn. On November 14 at 16:00, the boat left the base in Tromsø to deliver the Taaget group to Medvezhiy.

The landing site of the Taaget group is a beach in Sørhamn Bay

Initially, the landing was planned to take place at Cape Harry on the west coast of the island. The boat reached it in the early morning of November 16, when it was still too dark. In the afternoon, when the darkness of the polar night had dissipated a little, Baldun decided to try to lower the boat, but the sea swell in this open area was so strong that the chief lieutenant decided to change the landing site and station location. After analyzing the map and directions, the choice fell on Sørhamn Bay in the southeastern part of the island. There was a large sandy beach, convenient for landing, and the shores of the bay served as protection from the waves.

They decided to locate the station itself in Morzhovaya Bay, which was located north of Sørhamna. The topography of the bay coast and the abandoned buildings surrounding it made it possible to hide the station from prying eyes, and most importantly, there was a stream flowing there, which solved the problem with fresh water. It was decided to build a station near the mouth of the stream. There was only one problem: Sørhamna and Morzhovaya were separated by an 80-meter-high plateau that had to be overcome. However, the Germans provided for this option, and the boat had the necessary climbing equipment for lifting people and cargo.

The mouth of the stream where the Taaget station was located. Photo taken during a Norwegian archaeological expedition to the island in 2008

The landing of the landing party began on November 16. For the next three days, the crew of U 1163 worked tirelessly to equip the station. The sailors built a specially designed collapsible house made of heat-insulating material measuring 5.4 x 2.4 meters, and the meteorologist prepared and set up the equipment for measurements. Supplies and fuel were stored near the station.

On November 20, U 1163 left Sørhamn and headed for Narvik, leaving behind the fully equipped and ready-to-operate Taaget station. But then all the deadlines for contacting Bardufoss passed, and the station remained stubbornly silent.

Two on the island

What happened at the station after U 1163 left can only be judged from Pashkurov’s recollections. According to him, Utne, who was formally the eldest in the group, withdrew from work and immediately began to disappear while hunting or simply got on his skis and silently went into the unknown expanses of the island. Pashkurov himself also began researching Medvezhye. He especially liked to visit the abandoned village of Tunheim, where they once tried to mine coal. Not feeling the need for anything, Utne was openly burdened by the company of his partner, unlike Pashkurov, who was really frightened by the unexpected disappearance of the Norwegian and the prospect of being alone on a desert island.

It is unknown how long this would last, but the Germans did not forget about Taaget. The center in Bardufoss decided that the same trouble had occurred as at Landvik station. There, Quammen and Driver, after disembarking, discovered that their radio and generator had been damaged during transportation. However, they managed to contact the Helhus station on Hope Island and report the problem.

First, the Germans decided to deal with the station that was showing signs of life, and on December 9, a submarine delivered a spare transmitter and generator to Landvik.

Only on January 17, 1945, in Tromsø, the U 992 of Chief Lieutenant Hans Falke received two sets of batteries and two generators received from the Luftwaffe, after which the boat headed for Medvezhiy. Phalcke reached Sørhamna on January 25. Entering the bay, he ordered anti-aircraft guns to be fired several times, signaling his arrival. After this, a landing party headed by the boat’s mechanic, chief machinist Hermann Friedrich, landed ashore, who was tasked with inspecting the technical condition of the Taaget equipment.

Abwehr radio operator at work. Of course, on the island above the Arctic Circle the conditions were somewhat different.

The submariners of U 1163 prudently left climbing cables hanging from the plateau, which Friedrich’s team used to ascend.

Franz Seelinger

After the war, he interviewed Friedrich, and he said that they found the station in disrepair, and all the supplies, including 40 cans of gasoline, lay in the snow near the house, just as Baldun’s sailors had left them. Of the station's inhabitants, Joseph Balkin was the first to appear, introducing himself as a Pole, but, according to Friedrich, no one believed him. The batteries to the transmitter were completely discharged, the generator and charger were in a faulty state. Soon his partner showed up, showing no interest in the appearance of the Germans and their work to restore the equipment. According to Friedrich, it seemed to him that the partners generally did not understand each other well:

“Since both barely spoke to each other, there was no daily routine or shared meals. “The Pole” told me that sometimes he doesn’t see his partner for several days in a row. They both had guns and did a lot of hunting."

Pashkurov and Utne confirmed to Friedrich that they practically did not understand each other - the first told him that he knew only a little German and Ukrainian (from which the Germans concluded that he was actually Ukrainian), and Utne told him that he spoke only Norwegian . Friedrich did not attach any importance to this, but Seelinger rightly questioned it. How could a Norwegian, who lived for two years in the USSR, and a Russian, who lived for two years in Norway, not be able to understand each other in a basic way, and how could the Abwehr create a group out of them?

However, Friedrich and his men repaired and adjusted the equipment, and on the evening of January 28, Falk invited his partners to his boat for a farewell dinner. After dinner, Josef and Ludwig were put ashore, and U 992 left Sørhamn on a combat patrol.

After the departure of Falk's boat, the center in Bardufoss was pleased to record regular broadcasting and transmission of observations from Bear Island. There was only one oddity: from the radio operator’s handwriting, the Germans realized that it was not the regular radio operator Ludwig, but the much less experienced Joseph who was working behind the key.

Everything was fine until April 8, 1945, when the center received a message from Josef that Ludwig had not returned from hunting, and immediate evacuation was required, since he could not work alone at the station. Josef’s transmission was also intercepted by Quammen, who testified that he did not know the code, but from the radio operator’s handwriting it was clear that something had happened on Medvezhye.

On April 11, U 668, commanded by Lieutenant Commander Wolfgang von Eickstedt, was ordered to break off patrol and proceed to Medvezhye to evacuate the Taaget. On April 13, the boat arrived at Walrus Bay and announced its presence with signal flares and anti-aircraft gun shots. Soon the figure of a man appeared on Cape Nilsson, who showed with signs that it was necessary to land in Sørhamn.

When the submariners' rubber boat moored to the beach, Pashkurov was already waiting there and tried to immediately climb into the boat. Eickstedt, however, had orders to inspect the station and also take away equipment and documentation. After searching the station, the submariners found Ludwig’s uniform, his documents and a pistol in the house. Provisions and fuel were also buried in the snow near the house. After seizing the transmitter and documents, Eickstedt ordered the canned food to be taken away, since after a month and a half of patrolling, only herring and cereals remained on U 668. Joseph Balkin, like previous submariners, innocently told that he did not understand Ludwig, and he died, allegedly hunting seals in Morzhovaya Bay. At the same time, in the logbook of the boat, Pashkurov was already recorded as a Hungarian.

On April 17, 1945, U 668 delivered Pashkurov to Narvik, where he was immediately sent to report to the commander of submarines in Norway, frigate captain Reinhard Suhren. Unfortunately, Zuren’s combat log for this period has not survived, and what Pashkurov reported is unknown.

After this, Pashkurov was taken away by Abwehr officers, and agent Joseph Balkin disappeared completely. After the surrender of the Reich, a Pole came to the Oslo office of UNRAA (United Nations Relief and Rehabilitation Administration - the United Nations organization for the assistance and rehabilitation of displaced persons) with documents in the name of Joseph Bielecki, a native of the city of Suwalki. They helped him obtain a residence permit in Norway and avoid repatriation.

After 12 years, Ivan Pashkurov will regain his name given at birth, but he will decide to say his last word much later.

Last word from Ivan Pashkurov

Norwegian historian Einar Steffenak

) in his study on the fate of Soviet prisoners of war in Norway, described Pashkurov’s book as
“the last justification before the Soviet authorities before going to the grave
. Considering the content of the book and the fact that it was published by the Norwegian Communist Party, this is not far from the truth.

45 years later, Pashkurov would write that if Leif Utne fled from his conscience deep into the island, then he himself, remaining alone, reflected on his betrayal. He kept a diary where he talked about Hitler and Stalin, and how to regain the trust of the Motherland, although he understood that this was practically impossible: “I knew how Generalissimo Stalin dealt with traitors. I was a traitor. The reasons that prompted me to become a traitor were of no importance.”

On the left is the cover of Ivan Pashkurov’s autobiographical book, on the right is a page from the Norwegian magazine “Nå” (“Now”) dated May 6, 1961, where the sensational letter was discussed. The only image of Ivan Pashkurov that the author managed to find

According to Pashkurov, since almost all of the station’s work remained with him, and there was no one to monitor him, he, in fact, was engaged in sabotage. Considering that communications have been regular since December 1944, it remains to be assumed that he was transmitting incorrect data, but it is no longer possible to verify this - the weather service documents were lost at the end of the war.

Touching on the fate of Leif Utne, Pashkurov paints a gloomy picture of the relationship between the partners that had developed by the spring of 1945. While Luftwaffe specialists sent spare equipment to U 992, the Abwehr supplied its agents with a decent supply of alcohol and tobacco. Utne began to get drunk regularly, while constantly waving a pistol and threatening to kill his partner. “Only one will return from the island!”

- the Norwegian repeated more and more often.
Pashkurov recalled: “There was nothing to talk to him about.
The initial antipathy grew into pure, fierce hatred. Ludwig’s pistol, like the sword of Damocles, constantly hung over my head .

The end came in early April. Utne woke up in a good mood, but immediately began to drink, quickly became tipsy and declared that he wanted fresh fish for lunch. He ordered Pashkurov to help him fishing, and together they launched a boat into the water of Walrus Bay. Pashkurov sat on the oars, and Utne continued to sip from the bottle he had taken with him. Suddenly, already quite far from the shore, the Norwegian took a big sip and began to rock the boat from side to side. The vessel overturned, and both found themselves in icy water. Pashkurov managed to get to the shore, where he fainted. When he woke up, he no longer saw either the boat or Utne.

According to Pashkurov, only a few days later he found the strength to get in touch and transmit an encrypted evacuation message. Leif Utne was right: only one returned from the island, but it was not him.

Article from the magazine “Posev” exposing “KGB agent” Ivan Pashkurov, May 1961

After marriage and legalization, Pashkurov settled in the province of Hedmark and worked as a chimney sweep. His life was unremarkable until May 1961, when he literally blew up the Norwegian press and the emigrant public in Europe with an open letter to the Soviet newspaper “Voice of the Motherland,” published for compatriots who found themselves abroad. In the letter, Pashkurov sharply criticized life in Norway and praised the achievements of the Soviet Union.

The well-known anti-Soviet magazine “Posev”, having discovered that a chimney sweep with three children had his own house and car, trashed Pashkurov for several issues in a row as a KGB agent, but he did not care at all, and he simply did not allow Norwegian journalists onto the threshold of his house.

Continuing to collaborate with the Soviet society "Rodina" and the newspaper "Voice of the Motherland", Ivan Pashkurov apparently achieved forgiveness from the Soviet authorities. In 1974, he was allowed to visit the Soviet Union, where he was able to see his mother for the last time. On April 12, 1974, the two-volume file of Ivan Pashkurov, stored in the fund of the Rodina society in the State Archives of the Russian Federation, also ends. These documents, like the entire post-war period of Pashkurov’s life, are still waiting for their researchers: the special services, like Bear Island, know how to keep their secrets.

PS After the publication of the article, thanks to M.E. Morozov managed to discover a frame from the Russian-Norwegian film “Fighters” from the Murmansk documentary film studio “Rek.A”. The photo shows Leif Utne and Ivan Pashkurov, most likely in the summer of 1944, during weather observation training in Norway. Judging by the photo, at the beginning of their acquaintance the relationship between them was normal, which contradicts Pashkurov’s recollections. There was no such idyllic picture on Medvezhye...

Sources and literature:

1. Dege, Wilhelm. War North of 80. The Last German Arctic Weather Station of World War II - University of Calgary Press, 2004
2. Holzapfel, Rupert. Deutsche Polarforschung 1940–1945 (https://epic.awi.de)
3. https://www.lexikon-der-wehrmacht.de
4. https://www.wlb-stuttgart.de
5. Ritschel, Herbert. Kurzfassung Kriegstagebücher Deutscher U-Boote 1939–1945 – Norderstedt, 2008
6. Rossnes, Gustav. Luftwaffen-Wetterstation Taaget i Kvalrossbukta på Bjørnøya. Et kulturminne etter en tragisk og dramatisk krigshistorie. — Polarboken 2013–2014, Utgitt av Norsk Pjlarklubb Oslo 2014
7. Pryser, Tore. Hitlers hemmelige agenter. Tysk etterretning i Norge 1939–1945, 2001
8. Kvammen, Roald. Overwintringen i Stormbukta siste krigsår 1944-45 – Polarboken 2003 – 2004, Utgitt av Norsk Polarklubb Oslo 2004
9. Steffenak, Einar Kr. Russerfangene. Sovjetiske krigsfanger i Norge og deres skjebne. Humanist Forlag 2008 ISBN 978-82-8282-016-5
10. Selinger Franz: “Von 'Nanok' bis 'Eismitte'. Meteorologische Unternehmungen in der Arktis 1940-1945" Convent Verlag GmbH, Hamburg 2001
11. LASHIPA 5 Archaeological expedition on Spitsbergen 27 July — 17 August 2008 Arctic Center — University of Groningen
12. https://snl.no
13. https://opisi.garf.su
14. https://obd-memorial.ru
15. https://www.stsg.de
16. https://war.culture.gov-murman.ru
17. Pasjkurov, Ivan. Tapte år: Tilegnet Alma - Falken, 1990
18. “Posev” // No. 21 (784) - May 21, 1961, No. 26 (789) - June 25, 1961

Main rules for beginners

Follow proper technique and speed guidelines to avoid injury. Be sure to start with a warm-up and end with a cool-down. This will protect your ligaments and muscles from damage, injury, and sprains. Don't think that you will get results just seven days after training. Even if the muscles hurt after the first, second or any other workout, we still don’t skip it

This is where a regular approach is important. You must not drink water during the lesson.

And most importantly, make sure that you have no contraindications to performing CrossFit exercises for girls. Among them:

• pregnancy,
• diseases of the heart muscle, blood vessels,
• joint diseases,
• varicose veins,
• injuries of the limbs, musculoskeletal system, not fully cured,
• lung problems,
• underdevelopment of the core muscles,
• pathological diseases of bones, joints, muscles,
• recent operations.

Execution safety and possible errors

Even if you have mastered the bear walk technique, do not forget about safety during training

Before starting your workout, pay attention to the following recommendations: . The exercise has no special contraindications and is quite simple to perform.

However, if you have back pain or even a slight manifestation of radiculitis, it is better to first consult with your doctor. Other safety measures include mandatory warm-up before performing a bear walk. Warm-up will warm up the muscles, joints and ligaments. Such actions will prevent injuries from occurring.

It should consist of warming up the shoulder and elbow joints, hands, ankle joints, and back extensors. Rotational and swing movements are suitable. One of the typical mistakes of athletes is an unjustified increase in the speed of the bear gait and the duration of its execution. The compression load on the shoulder joints in this exercise is high. Increasing the pace may result in serious injury.

• The exercise has no special contraindications and is quite simple to perform. However, if you have back pain or even a slight manifestation of radiculitis, it is better to consult your doctor first.
• Other safety measures include mandatory warm-up before performing a bear walk. Warm-up will warm up the muscles, joints and ligaments. Such actions will prevent injuries from occurring. It should consist of warming up the shoulder and elbow joints, hands, ankle joints, and back extensors. Rotational and swinging movements are suitable.
• One of the typical mistakes of athletes is an unjustified increase in the speed of the bear gait and the duration of its execution. The compression load on the shoulder joints in this exercise is high. Increasing the pace may result in serious injury.

Performing the bear walk exercise at the right pace increases cardiovascular rhythm. This leads to the release of anabolic hormones into the blood, which gives an excellent cardio effect from the workout.

If you have any questions about the bear walk exercise, write in the comments. Liked? Share with friends on social networks!

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Exercises on the topic

Mountain climber

Handstand

Handstand Push-ups

The most common mistakes

Beginning athletes do not always achieve the desired result, this is due to the fact that they make mistakes.

The most common mistakes that almost all novice male athletes who train at home make:

1. Their biggest mistake is skipping the warm-up. Continuous exercise in a circle puts a lot of stress on the body. Therefore, to avoid injury, muscle tissue should be prepared and stretched. Therefore, before performing the exercises, you need to run or jump a little, this will prepare the whole body.
2. Ignore pain and other unpleasant sensations. Many people, wanting to achieve their goal, do not allow the body to recover and often ignore minor injuries, and this is fraught with consequences. For this reason, minor injuries often become more serious. Therefore, if you get injured, you should stop doing exercises and stop training for a while.
3. Overestimation of one's own strengths. Many novice athletes try to imitate professionals, and do not take into account the fact that their body is not prepared and will not withstand such a load. Therefore, the load must be increased gradually.
4. Work for speed. Beginning athletes should first thoroughly work out the technique of performing circuit training, and only then work on speed.

These mistakes often cause injuries during CrossFit training. In order for the goal of CrossFit training to be achieved, you must first work out the technique of performing all the exercises well, and prepare the body for such a load, and then increase the speed of performing the exercises in a circle.

Now many people are involved in crossfit, since this sport allows you not only to make your figure sculpted, but also to strengthen the body and make it resilient. CrossFit is a set of exercises from different categories (aerobics, strength training, gymnastics), which are performed in a circle at high speed and without breaks. You can do CrossFit at home

However, many people make mistakes at home, so it is important to first practice CrossFit training techniques. If this is not done, then training at home will not give results, and may even cause injury.

Set of 5 exercises

CrossFit training is a set of exercises, and you need to do them one after another without rest. At each workout, increase either the load or the number of laps. The rest between circles should not be too long - the main thing is that breathing is restored, after which you can proceed to the next circle. Exercises can be performed for both number of repetitions and time.

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Burpees – 25 times (or 1 minute)

Thruster – 20 times (or 1 minute)

Sitap press – 40 times (or 1 minute)

Kettlebell swings – 30 times (or 1 minute)

Bear walk – 2 minutes

An approximate set of crossfit exercises

As a basic training option, you can take the following set of exercises:

Pull the working weight with one hand.

Stand up straight with your feet shoulder-width apart and your toes turned slightly to the sides. Place the dumbbell between your feet, slowly squat down and take the apparatus. Rise from a squat and place the dumbbell near your shoulder, with your elbow pointing to the side. Bending your knees slightly, lift the projectile vertically above your head. Then squat down again and place the dumbbell on the floor between your feet. Repeat 16 times, lifting the weight 8 times with one hand and the same number of times with the other.

Exercise "Bear Walk".

To perform it, you need to take a lying position with support on the toes of your feet and palms. Then you need to pull your knees to your chest so close that you can step forward simultaneously with your right arm and leg, and then with the other pair of limbs. This will count as one repetition, and you need to do 30 in total.

Squats with weights.

Stand up straight, with your legs comfortably apart, take a dumbbell or kettlebell and hold the apparatus with both hands between your lower limbs at hip level. Without arching your back, squat down, lowering the weight and almost touching it to the floor surface. Without pausing in the squat, rise up and lift the kettlebell or dumbbell overhead. Return to the starting position and repeat the element.

Deadlift with squat.

This exercise is similar to the previous one. From the same initial position, you need to squat down, lowering the weight to the floor, and then rise, pulling the working weight to shoulder level and spreading your elbows to the sides.

Lunges while holding weights overhead.

Standing straight, take a dumbbell or kettlebell in one hand, lift it above your head and, without lowering it, lunge forward, bending your knee at a right angle. Taking a step back, take the starting position in the exercise and lunge forward with the other leg, continuing to hold the working weight above your head. After completing 8 repetitions, lower your hand, take the weight with your other hand, lift it up and perform similar lunges.

Exercise "Inverted corner".

To perform it, you need to stand against the wall at a distance equal to approximately the length of your legs, turn your back to the wall, tilt your body, rest your hands on the floor in front of you and climb up the wall with your feet until a right angle. You need to hold this pose for 15 seconds. To increase the load, you can try doing push-ups in this position.

Jumping over an obstacle.

In this exercise you will need additional equipment - a step platform, a box or any other object that can be used as an obstacle. You need to face the obstacle, bend your knees and jump over the platform. Then turn around and jump in the same way in the other direction.

Walking with hands on uneven bars

An exercise that develops coordination well, as well as the muscles of the arms, chest and back.

Grasp the bars firmly with your hands.

Jump hard to secure yourself with straight arms and a straight back.

Be careful not to swing, move your right hand forward, it is not recommended to lift your hand very high from the bars.

After taking a step with one hand, continue the movement with the other.

I recommend taking at least ten steps with each hand in one approach.

If the bars are short, simply turn around and continue the exercise.

Photo: Moscow 24 portal/Nikita Simonov

Photo: Moscow 24 portal/Nikita Simonov

Photo: Moscow 24 portal/Nikita Simonov

Photo: Moscow 24 portal/Nikita Simonov

Stages of disease development

Stage 0 – Initial. At this stage, failure of the ligamentous apparatus develops. There is no deformation of the foot yet, but the ligaments are stretched, which causes pain. Discomfort disturbs a person after a long walk and in the evening.

Stage 1 – Mild deformation. Feet fatigue appears, which is noted after physical activity. Often at stage 1, swelling of the feet occurs. There is also pain when palpating the foot.

Stage 2 – Combined deformation. There is flattening of the foot and disappearance of the arch. The feet become flat, pain occurs, which can even affect the knee joints. Limb mobility is limited.

Stage 3 – Severe deformation. The pain syndrome is so severe that a person has to see a doctor. Swelling of the feet and limited mobility occurs.

People with flat feet and an awkward gait are recommended to undergo systematic exercise. This treatment method is most effective for children whose feet are still developing and can be corrected.

Since the disease affects not only the feet, but also other parts of the limbs, as well as the spine, massage must be carried out in all these areas. Otherwise, if you massage only the feet, recovery will not be achieved.

The massage procedure is as follows:

1. The first movements should cover the back area.
2. Next they lower to the hips.
3. Next - on the shins.
4. And at the end they massage the feet.

What are the benefits of rope climbing?

Climbing a rope (especially in a method without using legs), the athlete works a huge number of muscle groups (the latissimus, rhomboid and trapezius muscles of the back, rear deltoids, biceps and forearms), trains strength endurance and explosive power, and increases grip strength. The static load is also carried by the abdominal muscles and neck muscles. Our dexterity and coordination also increases, and a huge number of small stabilizer muscles are worked out, which are difficult to use when working with free weights or in exercise machines.

By working with our own body weight, we do not create an axial load on our spine, and also do not overload our joints and ligaments.

In functional training, we perform climbing within complexes, which increases the effectiveness of our training and introduces the necessary variety. For people who are fond of martial arts, the skill of rope climbing will also be extremely useful - well-developed hands and forearms will allow you to more easily perform various throws and grabs, and will help you feel more comfortable and confident when fighting on the ground.

In addition to the above, hanging on a rope for a long time is a kind of isometric load on the arms, which will lead to microtraumas of your tendons, after the restoration of which you will feel a good increase in strength in pressing and pulling movements. But remember that as with any other exercise, all these benefits are only achievable with proper technique. Choose a technique with which you do not feel any discomfort, practice this movement until it becomes automatic and move on to studying more complex variations.

Advantages and disadvantages

CrossFit classes have become increasingly popular recently, mainly due to the following benefits:

1. The versatility of the proposed classes , you can choose a program for professional athletes and people without training, men and women.
2. Opportunity to improve in various types of sports competitions: from running to weightlifting.
3. A large number of exercises that involve varied and non-repetitive training.
4. When practicing CrossFit, there is no need to use any drugs or special sports nutrition.

CrossFit has much fewer disadvantages than advantages, but they still exist:

1. Despite the fact that such classes allow you to hone your skills in various sports at once, they are unable to turn an unprepared person into a professional athlete.
2. High risk of injury , since CrossFit classes are exhausting and involve a serious load on the muscles every time.
3. works harder during exercise

CrossFit involves the most challenging and grueling workouts, but they are not intended for people who set a goal to quickly lose weight or build muscle mass.

This is due to the fact that classes provide a combined load on all muscle groups at once, without paying increased attention to individual areas, which ensures too slow muscle growth. There is nothing strange in this, since CrossFit is aimed primarily at developing human strength, endurance and coordination.

Jump

This is not a simple jump, as you might think by translating the name of the exercise. Our people also call it “explosive squats.” What is the difference from the usual ones? The fact is that you need to not only stretch out from a sitting position, straining your buns, but be sure to jump up as high as possible, clapping your arms above your head. There is another variety of “jump”, which is called “explosive push-ups”. The essence is the same, only you don’t have to clap your hands. From the normal position for push-ups, or rather, when you have already lowered your body, you need to sharply return to the starting position, while pushing off the ground with your hands so that you rise higher and your hands stop touching the floor.

The effectiveness of CrossFit for girls

The results become noticeable within a month. Muscle tone increases and relief appears, and volumes begin to decrease due to a decrease in the fat layer of the skin. If you don’t stop exercising, you can not only normalize your weight, but also gain a toned, athletic body.

Long-term training helps you recover faster and make it easier to withstand the stress of everyday life. Metabolism is normalized and improved. Sleeping becomes easier and easier. You shouldn't just focus on strength training, you should do stretching to become more flexible and speed up recovery. Increasing the elasticity of muscle fibers helps prevent sprains and injuries.

Kettlebell swings

Kettlebell lifting has always been held in high esteem in Russia and the Soviet Union. It was by lifting weights that the men measured their strength. Recently, people have forgotten about kettlebells, but fans of multifunctional training have begun to actively use them.

Starting position – feet shoulder-width apart, the weight is on the floor between your legs. Having bent your legs and arched your spine in the lower back, we take the weight with both hands and lift it to the belt. Then we bend our legs slightly and push the weight up with a powerful inertial movement. At the initial level, it is enough to lift the weight until it is parallel to the floor; advanced athletes perform swings in full amplitude, when the weight at the top point is almost above the head. The movement is performed with maximum inertia, without delays above or below.

Stages of disease development

In medicine, pathology is divided into 3 stages of development:

Stage 0 – Initial. At this stage, failure of the ligamentous apparatus develops. There is no deformation of the foot yet, but the ligaments are stretched, which causes pain. Discomfort disturbs a person after a long walk and in the evening.

Stage 1 – Mild deformation. Feet fatigue appears, which is noted after physical activity. Often at stage 1, swelling of the feet occurs. There is also pain when palpating the foot.

Stage 2 – Combined deformation. There is flattening of the foot and disappearance of the arch. The feet become flat, pain occurs, which can even affect the knee joints. Limb mobility is limited.

Stage 3 – Severe deformation. The pain syndrome is so severe that a person has to see a doctor. Swelling of the feet and limited mobility occurs.

Surgery to restore the shape of the arch

If the feet cannot be corrected using conservative methods, surgery is prescribed. This may be arthroplasty or exostosectomy.

The corrected arch of the foot will need to be supported independently. First of all, it is recommended to limit all loads on the limbs, as well as purchase orthopedic insoles for shoes to wear. Other actions will be determined by the attending physician, based on each specific case.

It is worth considering that getting rid of flat feet and “bear gait” through surgery has a risk of relapses, from which no one is immune. These include:

• slow tissue healing;
• development of osteomyelitis (purulent inflammation of the bones);
• loss of sensitivity in the area of ​​the operation;
• calluses on the feet;
• bleeding.

Of course, it is better not to bring the disease to such a stage that it will be necessary to treat only by surgery. Any disease at stage 1 can be completely cured if detected in a timely manner.

https://youtube.com/watch?v=LvDVkoGNA28

Bear walk

We have covered almost all the exercises that you can do at home. To this complex you can also add jumping rope and chest rows with kettlebells or dumbbells, it’s not for nothing that you bought them. The set of exercises on the street is the same, only running, push-ups, and jumping on the bench are added. But the key will be the bear walk. You need to rest your hands on the ground, lifting your buttocks high. And begin to step forward in this position. In this case, you need to simultaneously move the arm and leg of one side. It will be hard, but useful.

And don’t forget that the primary goal of CrossFit is the correct execution of all exercises, and only then speed and dexterity. And even if you have never done it, these exercises are perfect for a beginner who has decided to test his strength.

Cardio training

Take the opportunity to run outside. An excellent workout that increases endurance is interval running with acceleration performed every 200 meters.

In addition, the following exercises train endurance and explosive strength:

• high jump (knees pressed to chest);
• jumping with hands crossed at the back of the head from a low squat;
• intense push-ups with cotton;
• quick pull-ups;
• walking on hands;
• push-ups with a clap on the chest alternately with the left and right hands;
• simultaneous raising of the legs and torso from the “lying on the back” position;
• squats on one leg (alternately).

When creating a program, these exercises can be combined at your own discretion. The main thing is to perform them clearly, trying to achieve maximum intensity and speed.

The main task is to give your best and fully master the training.

Limit the time during which you need to complete all the exercises in advance.

Make a training plan in advance and note the time required to complete the entire program. Subsequently, you should try to reduce the training time, but on the condition that the same exercises are performed with the same number of repetitions. That is, every time you need to strive to improve your result. This option is more preferable.

The only disadvantage of training at home is that there is no one to follow, and no one will force you to complete the approaches. Therefore, you need to have a clear motivation, which will be a good incentive. You definitely need to record your results and try to beat your records by setting new goals.

CrossFit for beginner girls

To begin with, it is important to learn how to combine exercises and monitor technique, only then gradually increase the speed and load. Your training plan will roughly look like this:

Your training plan will roughly look like this:

• squat with a medicine ball, holding it next to your chest, and your legs should be spread wide;
• running (running in place is allowed),
• pump up your abs - for example, hang on rings and raise your legs,
• do deadlifts.

In your next workout, try increasing the load:

• pull up with a jerk on the horizontal bar,
• exercise on an exercise bike,
• pump up the press from an emphasis while lying down or using a horizontal bar,
• do lunges with a disc above your head.

Pros and cons of crossfit training

Like any training system, CrossFit has its advantages and disadvantages. Let's figure it out.

Undoubtedly, a big advantage is the ability to exercise at home or on the street, since not everyone can afford to visit the gym for various reasons. There is a huge selection of exercises for people with different physical fitness. After all, some people need to lose excess weight, while others need to get their body in order and gain muscle mass, improve endurance.

Minuses. High load on the cardiovascular system. Due to the high variability of the load, the body has a hard time getting used to training and quickly loses the results achieved if training is stopped. Taking into account the high level of fatigue in which you have to perform the exercises, coordination weakens due to fatigue and you can get injured if the technique is violated.

Technique for performing basic exercises

Every CrossFitter must clearly know the technique of performing basic exercises and follow it. Correct technique is the best protection against injury.

1. Pull-ups. Develops the shoulder girdle and back. When performing this exercise, you need to lift your body using the muscles of your arms and back. Pull up with an energetic jerk, bringing your shoulder blades together, and lower down slowly until your arms are fully extended.

2. Push-ups. You need to lie on the floor, place your hands exactly under your shoulders, and lower yourself down, touching the floor with your hips and chest. Afterwards, do vigorous push-ups. Keep your body straight.

3. Squats. Your back should be kept straight and your buttocks should be pulled back slightly. The lowering occurs slowly, but do not let your knees go beyond your toes. The back is fixed.

4. Twisting. When performing this exercise, the lower back is pressed to the floor, the shoulders rise with a jerk as you exhale, the back is slightly rounded as it rises - you can look at the navel. Lower to the starting position slowly.

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Exercise “Breath of Veles”

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This exercise is performed with a choice of two breathing rhythms - 8-4-8 or 4-2-4. What is important here is the image of the Force flowing through our feet. You can “see” the Force as a flow of energy from the primary element of the Earth. Give free rein to your creative imagination. Or imagine the Power coming from Veles himself - a mighty old man with a young face, long gray hair and a beard, holding a hammer in his hands.

So. Take the “Coachman” position. Tune in to the necessary images, “take roots.”

Inhale (8 pulse beats). The power flows through the legs to the Zarod - the center of the Silver Kingdom. Accompany the movement of the Force with your gaze and movement of your hands.

Hold your breath (4 pulse beats). The right flow of Power swirls in the Silver Kingdom with salt, and the left – Kolovrat.

Exhale (8 pulse beats). Ideomotorically we deepen our feet into the Earth.

Repeat 3, 5, 7, 9 times.

Next, you need to perform the “Breath of Veles” for the Copper Kingdom (Yarlo center), then for the Golden Kingdom (Chelo center). This exercise is very useful for improving physical health in general.

And we will complete our consideration of a significant part of the “Veles Heritage”, which we called the Code of Health of Veles, by studying the most important skill - the “bear step”.

"Bear step"

This valuable motor skill was developed by warriors and hunters. It allows you to move in space without losing your “support area”, that is, as stable as possible. It is the correct “bearish step” that shows us the presence of true “suspension” and “rooting”. Without a “bear step”, studying the philosophical, combat, healing principle of “Svil” is not possible. “Svilya” (this Slavic word means “rope”) is the basis of “Spas”, especially when it comes to movement. We will talk in detail about the philosophical and healing aspect of “Svili” when we talk about Stribog’s Code of Health. And the importance of the combat “bear step” will be appreciated by those who study the “Bear” OBS.

Before you start training the “bear step”, you need to master the preparatory exercise “Chicken Step”.

Exercise "Chicken step"

It has already been said that the names of many exercises carry an image of action. Even now it would be good to remember how a tiny yellow lump moves, throwing forward its splayed legs with joints turned backwards.

So. Stand straight, on your toes, hands behind your back or on your belt, shoulders and head “suspended.” Before starting the movement, you need to remember and strictly fulfill three conditions.

The knees are straight and slightly tense, do not bend under any conditions.

The step length is very short - corresponds to the “Heel” (see the section about the “Rooting” complex). In the old days, students were restrained with a rope of the required length to quickly master the “Heel”.

During movement, the body cannot be swung in a “pendulum”; movement is carried out due to the translational movement of the hinges of the hip joints.

Let's start moving. As you inhale , move your right leg forward to the length of your “heel,” while lifting your right hip joint and right shoulder at the same time. The weight of the body rests on the toe of the left foot.

As you exhale , place your right foot on the ground. And we do it in the following way: simultaneously with the transfer of weight to the right leg, we lower the right shoulder and right hip joint, literally “sticking” the toe of the right foot into the ground at approximately an angle of 45°. Then we stand firmly on the right foot, and also move the body weight to the right, while the entire left side begins to rise up. And so on.

After mastering the “chicken step” forward, start moving to the right, left, and backwards. When the synchronization of breathing and step becomes automatic, switch to “dog” (combat) breathing, that is, frequent shallow breathing that is not associated with body movement.

This exercise is very useful from many points of view. It promotes “rooting”, developing the muscles and ligaments of the foot, lower leg, thigh, and restores the correct economical distribution of weight when standing and walking; treats all types of flat feet; successfully fights cardiac irritation of the iliosacral joint; gives harmony and stimulates the entire spine; helps improve stability and coordination of movements, which in itself is the prevention of injuries, etc. It was used to develop a special step by the warriors of the phalanx of Alexander the Great. Over time, you will understand in practice the expression: “If you walk widely, you will tear your pants (or rather, your trousers)” (“shara” - arrow, lightning; “vara” - protection).

Once you master the chicken step, mastering the bear step will be very easy.

Exercise "Bear Step"

Let's focus on the image again. Go to the circus and see how the bears move on their hind legs. Maybe someone has seen how a bear “charges” at an enemy or prey, rearing up, and then instantly “hushes” and “breaks” the opponent. Remember how a living wave of Force constantly moves through his body.

Take the “Coachman” position (the “Bear” stance in the “Bear” OBS). Bend your elbows, holding them in front of you. Perform “Hanging”, “Rooting”. Relax your body, feeling the waves of the Force, make your body “floppy”. And start moving in different directions, including in a circle. At first, such movements will seem uncomfortable to you. But get out into the forest, stand on the snow or coastal sand, and then you will understand that it is the “bear step” that revives the body, allows the Force to circle over it in waves, and gives the soul space to stay.

Together with “Svilya”, “bear step” is a powerful amulet, a healing elixir that ensures a full life. Practice and everything will work out. “The one who walks will master the road.” Good luck!

Code of Health Mokosh

The homeland of our body is the mother’s womb, that is, Darkness and Water. He who does not love and honor his Mother does not know his Father.

Makosh (Mokosh) - the Great Mother, the progenitor goddess, the heavenly spinner, the holder of the threads of fate, embodied in the faces of the all-living Mother Nature and the Mother of the Raw Earth, the divine wife of the wise Veles - the prophetic god. It has two faces: dark (Mara Morena) and light (Zhiva). Also associated with the image of Baba Yaga.

Makoshye Veshnee (Name Day of the Earth, Earth Day) is a holy day celebrated on the 9th of May (May), when the Mother of Cheese Earth, awakened after a winter sleep, is honored as the birthday girl. It is believed that on this day the Earth rests, so it cannot be plowed, dug, harrowed, stakes cannot be stuck into it and knives cannot be thrown into it. People say: “Do not boast about sowing on Yarilin’s day, but boast about grass on Makoshin’s day.”

Makoshya Letneye (Mokridy Letniye) is the holy day of Mokosh-Mokrina, celebrated on the 19th of Lipen (July). People noted: “If the Mokrids are wet, then so is autumn. The mocrid are dry – and autumn is dry.” Summer Mokrid Day was considered important: “If it rains on Mokrid, rye will grow next year.”

Makoshya Autumn (Mokridy Autumn) is a holy day celebrated on the 28th of leaf fall (October), and in some Rodnoverie communities - on the 14th of leaf fall, at the time when Mother Cheese Earth and Empress Water (the faces of Mokosh) fall asleep until next spring. At this time they bring demands (offerings) and ask them for forgiveness for everything that has annoyed them in the year that is ending. This holy day is especially dedicated to the Great Mother Mokosh - the heavenly spinner, mistress of destinies, holder of the hidden threads (threads of fate) of all things. On this day, the priestesses of Mokosh wash and comb the tows of destinies - straighten the tangled threads, and also predict the future. To do this, throw boards with chirs depicted on them into the enchantment with enchanted water and watch how the chirs fall. They predict fate based on them.

Ritual questioning of women by a sorcerer or an elder when washing tows (yarn): “What are you doing, women?” Answer: “We’re creating mokrids, my friend!”

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Makosh is a mysterious, beautiful and terrible, most powerful goddess of the Slavic pantheon. In the worldview of our Indo-Aryan brothers, Makosh is comparable, perhaps, to the goddess Durga (Parvati) - the Mother of the World, the wife of Maha Virgo Shiva.

The Slavs honored and loved the Great Mother and always remembered where they came from. Mother Makosh manages the affairs of the world, the destinies of the living and the dead with the help of the goddesses Doli and Nedoli. Naturally, it is Mokos who correspond to the primary elements of Earth and Water.

Let us remember that Earth and Water “feed” on our negative energy. They are always ready not only to take away the negative, wash it away from us, but also to give us positive Strength, to improve our health, and strengthen our spirit.

It is only because we have stopped “taking roots”, walking barefoot in the dew, listening and hearing our feet, that the golden gifts of Earth and Water do not reach us. That is why life shortens and turns into existence and survival.

The Code of Health by Mokosh is primarily aimed at restoring connections with the primary elements of Water and Earth. The complexes of this Code strengthen the genitourinary system. The “Nine Beregins” complex is especially useful for women. It endows the female reproductive organs with Strength, helps prepare for childbirth, and contributes to its successful completion. The power of Mokosh allows women to remain beautiful and vigorous for a long time, and to minimize the consequences of the onset of menopause.

Exercises of the Mokosh Arch contribute to the prevention and successful treatment of diseases of the genitourinary system in both women and men.

For men, this Code is also useful from the point of view of strengthening and improving reproductive function. It maintains good health and ensures successful intimate communication with the opposite sex.

We have selected the most effective and simple exercises for you. As always, mastering and regularly performing the exercises will require your willpower. The result will not take long to arrive. Forward.

Breath of Mokosh"

This exercise aims to saturate the centers of consciousness, especially the Silver Kingdom, with the Power of Earth and Water. It helps strengthen the physical body, makes a person a realist who reacts adequately to what is happening. “Makoshi Breathing” is based on the skill you acquired while performing the “Breathing in a Circle” (“Kolo”) exercise from the Code of Perun.

So. Sit on the ground or floor. The body is straight, perpendicular to the support. Let's look ahead. Legs stretched forward, slightly apart, thumbs slightly pulled towards you. The arms are lowered along the body, elbows bent. The forearms rest on the hips, the hands are turned palms up. The whole body is relaxed. The top of the head “rests against the sky.”

We measure the pulse. We choose the breathing rate: 4 heartbeats - inhale, 2 heartbeats - hold, 4 beats - exhale, 2 beats - hold (or 8-4-8-4).

Mentally we find the Source. We imagine it immersed in the support by about 30–40 cm. We creatively form a combined image of Water and Earth, or the image of Mother Mokosh herself.

Inhale (4 heartbeats) – Power flows through the Source into the Silver Kingdom. In this case, the Source acts as a pump that draws in the Force.

Holding your breath (2 heartbeats) – Power fills the volume of the Silver Kingdom.

Exhale (4 heartbeats) - a dynamic image of the Force flows down from the Silver Kingdom of consciousness to the center of the Earth, taking with it negative energy.

Hold your breath (2 heartbeats) – with your mind’s eye, observe the changes in your state. Repeat 2, 4, 8 times.

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Cross fitness: a complex for experienced

This program lasts for a month. Each workout is different from the previous one, which guarantees constant progress. Sports equipment is used during classes.

Week 1-2

Day 1 (circle lasts 15 minutes):

1. Pull yourself up – 10 times.
2. Do dumbbell throws in a squat (lift the dumbbells from the floor along your legs to your shoulders, squat to a level parallel to the floor or lower, and while lifting, throw the shells up. Then immediately squat down, lowering the dumbbells to your shoulders, repeat the throw without delay at the bottom) – 10 times .
3. After a 2-minute rest, squat with the apparatus - 12 times.
4. Jump onto a hill - 10 times. The second set lasts 15 minutes.

Day 2 – rest.

Day 3 (circle lasts 12 minutes, alternating 1 movement per minute):

1. Lift dumbbells while lying down, increasing the weight of the apparatus after every minute 5 times (the last 2 times work with the maximum weight without changing it).
2. Do push-ups – 10 times.
3. Round 2 lasts 15 minutes. It starts with hanging leg raises – 10 times.
4. Then jump rope 50 times.

Day 4 – recovery.

Day 5 (work until you complete the whole complex, try to invest in an hour):

1. Jump rope – 200 times.
2. Pull yourself up – 75 times.
3. Do push-ups – 100 times.
4. Squat – 200 times.
5. Jump rope – 200 times.

Day 6 – rest.

Day 7 – recovery.

Week 3-4

Day 1 (first lap – 15 minutes):

1. Raise a weight (16-20 kg) in front of you – 10 times.
2. Squat dumbbells 5 times with heavy weight.
3. Rest for 5 minutes, then squat with weights 12 times.
4. Do burpees – 10 times.

Day 2 – rest.

Day 3 (circle – 12 minutes, 1 element per minute in turns):

1. Squat with a barbell – 10 times.
2. Do burpees – 10 times.
3. The second round lasts 15 minutes. Do weighted lunges – 5 times.
4. Jump rope – 50 times.

Day 4 – rest.

Day 5 (perform a new movement at the beginning of every minute, the circuit lasts 12 minutes):

1. Pull yourself up – 10 times.
2. Jump onto the platform - 10 times.
3. Work the second round for 15 minutes. Perform a kettlebell jerk with one hand (stand in a squat, hand with the apparatus near the floor, body tilted, then sharply push the apparatus upward) – 5 times.
4. Keep your legs hanging – 6 times.
5. Do push-ups – 10 times.

The athlete needs to rest for the next 2 days before new training. (4)

Recommended training program for girls

In CrossFit there is no strict division of exercises into men's or women's, but a number of workouts are more recommended for girls, since they allow you to develop many muscle groups without an unwanted increase in waist size.

Such sets of exercises are developed taking into account the loads recommended for the female body, the main ones are given below:

1. Do pull-ups 20 times , squats 50 times, push-ups 30 times and sit-ups 40 times. In total, 5 approaches are completed in 1 workout; it is recommended to take a break of at least 3 minutes between them.
2. in a standing position in 1 approach squat 10 times on one leg 15 pull-ups. The total training time is half an hour; during this period it is necessary to complete the maximum possible number of approaches. At each subsequent lesson, try to increase the intensity.
3. For 1 approach, do 5 pull-ups , 10 push-ups and 15 squats. The total lesson time is 20 minutes, try to complete as many approaches as possible within the specified period.
4. Perform sit-ups and double jumps with a skipping rope. A total of 5 approaches are performed, during the first all exercises are repeated 50 times, with each subsequent one their number decreases by 10.
5. All actions are performed in 1 approach and repeated 100 times; the training includes squats, pull-ups, sit-ups and push-ups. Exercises must be performed for a while, the result is recorded, and at each subsequent lesson you must try to reduce the time spent on their implementation.

For men

By analogy with the complex of women's training, you can create a CrossFit program that will be recommended for men, since it involves a much more significant load:

1. Ejecting a barbell weighing at least 43 kg. and subsequent pull-ups . The maximum training time is 10 minutes, during which you need to complete 3 approaches, during each of which the named exercises are repeated 21, 15 and 9 times. With each new lesson, you should strive to reduce the time spent on the entire course. Before you start, you can use squats as a warm-up, which helps warm up your muscles and prepare your joints for active exercise, which minimizes the risk of injury and makes it easier to bear the load.
2. Training time should not exceed 25 minutes , during which it is necessary to repeat each exercise from the proposed complex 50 times: throwing a medicine ball 3 meters; double jump rope; jumping onto an object 60 cm high; kettlebell swings of at least 16 kg; pull-ups; walking lunges; hyperextension; burley This kind of training is quite difficult, so it is recommended for people who are in good physical shape and do not experience any problems with the cardiovascular system.
3. Perform the following actions: 100 pull-ups, 200 push-ups and 300 squats. Before starting classes and after finishing them, jog 1.5 km. This scheme may seem too simple, but it effectively develops endurance and allows you to use virtually all joints and muscle groups.

CrossFit exercises at home

The right exercises for CrossFit at home are in many ways the key to your success. CrossFit includes both heavy weight training and active bodyweight training. In any case, the correct technique of each exercise and its speed are important - do not spend more time resting than the CrossFit exercise set at home allows.

The exercises and program for CrossFit at home will be based on the same principles as working out at the gym, so it doesn't really matter where you work out. What is important is the correct exercises for CrossFit at home for men or girls, the complex of which in this program is called WOD. In fact, CrossFit exercises for home are basic exercises from other sports, such as athletics, weightlifting, gymnastics, and so on, but some of them are slightly modified and have new names.

Let's look at the most common exercises that are included in the programs of this technique.

In fact, CrossFit exercises for home are basic exercises from other sports, such as athletics, weightlifting, gymnastics, and so on, but some of them are slightly modified and have new names. Let's look at the most common exercises that are included in the programs of this technique.

Kipping - pull-ups with a jerk. The snatch is needed to maintain the high speed needed in crossfit. To achieve this, you need to swing your legs back, and then sharply throw them forward and pull your chin towards the support.

Explosive squats or jumps. They differ from ordinary ones in that you need to not just rise up, straining your buttocks, but jump sharply, clapping your hands above your head. The CrossFit at home program also includes regular squats, which are performed with weights. Another effective exercise is explosive push-ups, which involve very sharp lifting of the body from the bottom point up. At the same time, your hands should come off the floor a few centimeters.

One of the most popular exercises that CrossFit includes at home for beginners is burpees. First, you can do it with your own weight, and then supplement it with a sand bag, which you can buy or make yourself.

The starting position for the exercise will be the same as for push-ups, only then you will also need to jump up from the squat and lower yourself in the same consistent manner.

Leg raises on the horizontal bar. During this exercise, rocking is not allowed. You need to hang on the bar, bend your legs and pull them towards your stomach so that the body does not move. You only need to use the abdominal muscles, but work at a good speed. To complicate the exercise, you can raise your straight legs up at a right angle relative to your body.

CrossFit at home exercises should include the following:

• burpees;
• push ups;
• jumping rope;
• squats;
• lunges;
• body lifts (press);
• weight press;
• chest pulls with dumbbells or gallons of water.

When working out on the street, you can supplement the program with running, jumping on a bench, pull-ups on a horizontal bar, as well as an exercise such as a bear walk.

The bear walk or gait is an exercise that appeared thanks to CrossFit. You need to stand on your feet and palms, lift your buttocks up, and in this position step forward. The arm and leg should work on one side at the same time: first we step with the left side, then with the right. Once you have mastered this exercise, you can start running this way, and then pick up small dumbbells or bottles of water. You can also move laterally instead of just forward.

With an activity like CrossFit, a home workout program prioritizes proper exercise technique, followed by speed and use of weights. But the advantage of CrossFit is that even if you are unprepared, you can start doing exercises on your own, from scratch, using the most basic program and complicating it over time.

Correction of gait through physical therapy

Exercise therapy for flat feet is one of the most effective methods of combating the disease. The benefits of physical education are that it strengthens muscle tone and normalizes blood circulation.

There are many sets of exercises, and only the attending physician can select the optimal one. It should be immediately noted that in order to achieve maximum results in the shortest possible time, it is necessary to use several sets of exercises aimed at strengthening different muscle groups, including the triceps calf.

If you have flat feet, you can perform standard movements in standing, lying and sitting positions. These include circular movements of the feet, raising on tiptoes in a standing position, squeezing and unclenching fingers and others. One of the effective exercises is rolling a ball back and forth with your feet. This exercise works all muscle groups, especially the triceps and foot muscles.

The correct technique for performing gymnastics will not only improve the condition of the feet, but will also significantly speed up full recovery.

Crossfit for weight loss

Intense workouts are exactly what you need to lose weight. If a person does not have problems with excess weight, then CrossFit will make him resilient. However, if there are problems with excess weight, then CrossFit will first rid the person of it, and then make him more resilient.

Weight loss workouts are aimed at putting your body under stress for a long time. Therefore, the following training set is ideal for you:

1. Jumping from a lying position - 15 times.
2. Somersaults - 25 times.
3. Acceleration run - 20 seconds.
4. Jumping rope - 50 times.
5. Ab crunches - 30 times.

This is one circle. For beginners, to lose weight, it is enough to perform 5 such circles per workout. Each time it is necessary to reduce the break time between approaches. You must work. You have to sweat rivers before you lose weight.

The main thing when training to lose weight is to monitor your nutrition. If you have eaten, you will be able to train only after 2 hours. After training, you should not eat for two hours. It is during these 2 hours that the body replenishes energy from its internal reserves. You are losing weight for this reason. During these two hours you can only drink water.

When your training experience is 2-3 months, begin to include punching bags and exercises with additional weight in your training complex. After all, the body also spends quite a lot of calories on their implementation. They can only be performed by trained people, so at first you will have to work out only with your own body weight.

Gym exercises

Home workouts are best for learning the basic fundamentals of CrossFit.
When all of the listed exercises have already been mastered and performed without any difficulties, it is recommended to move on to the next stage - training in the gym. Below are 4 different programs that are ideal for continuing your CrossFit training to a higher level:

1. Before starting the workout and after its completion , you must run at least 1 km on the track. The session itself consists of 100 pull-ups and 200 push-ups. You can combine them with squats with the same number of squats, depending on the degree of fatigue. Since this program is quite complex and intense, additional weighting in the form of weights or dumbbells may not be used.
2. Performing squats with additional weighting in the form of a barbell or dumbbell. Performed in 3 approaches with a gradual decrease in load, the number of repetitions is 21, 15 and 9 times. Between performing these exercises, it is necessary to do pull-ups; they are done the same number of times, but with increasing load during each approach.
3. Performing barbell deadlifts , cleans and bench presses with a medium grip. In just 1 workout, 10 approaches are performed for all exercises, each time the repetition is reduced by 1 time.
4. The following exercises are performed: kettlebell swings with one or both hands; jumping on a platform, bench or other obstacle; barbell clean. In total, during one workout you need to do 7 approaches, during each one you need to do all the exercises 15 times.