Wednesday, July 27, 2016

Wednesday 27.7: 30min amrap

Wednesday. Metcon, 30min amrap of: 300m run, 10 burpee, 15 box, 20 wb. Result, 7rds + 100m run.

Got a chance to hit a workout with a bunch of guys at Crossfit Kehä. Toni had pulled some strings and there ended up to be 5 studs working towards the same goal. Improving overall fitness with the boys.

Metcon. Result, 7 rounds + 100m run
  • 30min amrap of:
  • 10 burpees
  • 15 box jumps
  • 20 wall ball shots
Long workout with heavy breathing from quite early on. First round went by without that much blood and tears. Maybe on the second or third round I started to count a little that wait a minute, this is gonna take something like 7 rounds before the 30 minutes are full.

It felt like it's gonna be a long workout as it felt bad already before 10 minutes were full. I'm very happy on being able to maintain my pace throughout the workout, even with that gnarly feeling. I went unbroken on all bodyweight movements. Maybe the transitions from burpees to box jumps, and box jumps to wall balls grew a little towards the end but run was probably pretty much the same and I dropped directly to burpees when I came back in from the run.

Some forecasts said it's the hottest day this summer so it wasn't a surprise it was a bit sticky running outside. It wasn't easy to breath compared to a crispy autumn air. It was kinda intimidating to throw down with a bunch of dudes for the same workout as I have used to do metcons by myself, and against only myself. Especially as I knew there was one masters-aged guy who has been dominating the scene in competitions. However, it was a blast to hit the workout with them!

Tuesday, July 26, 2016

Monday 25.7: DT for 20min

Monday. Pair workout, 20min amrap of DT @ 60kg, You go, I go style. Result, 16 rounds + 3 clean.

Toni asked me to hit a morning's bro session with him on Monday. I'm still on holiday this week so it suited well for my plans. After the session I headed back to Klaukkala where we stayed for couple of days with the family. It was another long day of doing work at the house. They are moving so we got rid of a lot of stuff at the house. We started right after I came back from the training session and I got home after 10pm. Okay we had lunch and coffee during the day but other than that it was action all the way. It wasn't difficult to get sleep for the night =)

Metcon. Result, 16 rounds + 3 clean
  • Pair workout
  • 20min amrap of:
  • DT, You go, I go (12 deadlift, 9 hang power clean, 6 push jerk)
  • Barbell @ 60kg
Tough. Very tough. Body felt tired in the morning. The sandbag run had destroyed my legs nicely so luckily this was more focusing on upper body, grip strength and lungs. It was great to have a training partner to share the suffer. This was lighter than the regular DT but we added some stakes by making it a 20min amrap. I started, completed one full round, then Toni did one round. We alternated after every round.

We held on to one minute per round for about 8 minutes. Then we started slowing down. I call this a great session with my main man Toni.

DT, part one

DT, part 2

Sunday 24.7: Sandbad uphill run

Sunday. AM: Yard work for hours. PM: Sandbag run uphill

It was definitely a taxing day. After breakfast we went to the front yard as there were a lot to be done with the yard. I was shoveling dirt and mud all day with Kari. It took us hours to complete. I was sweating like a pig as the weather was hot. Lately it's been the hottest days of this summer in Finland. In the evening I was pretty much done and ready to go to bed and sleep for 12 hours but that hill which can be seen from the front yard had been tempting me for the entire day.

Metcon. Took about 7 minutes in total
  • Run up the hills of Tornikeskus with a sandbag
As I had been warming up already for the entire day doing various physical activities I just picked up a sandbag and went running with it. Destination was on top of the hill. I ran from home, thought about taking a break below the hill and then head up. When I reached my destination I decided to just keep going up the hill.

I'm extremely happy I was able to keep my legs churning all the way to the top. Never had to stop to breath or give my legs some rest. When I climbed up, it felt like I'd like to drop the bag, and take a short recovery. That thought stayed there for the latter half of the uphill run. However, I was able to push that thought aside and keep going. Kari joined me on this journey and came up as well. Thumbs up for this fella!

Thanks Kari for the video =)

Saturday 23.7: Pair wod with Antti

Saturday. Pair wod, 15min amrap of sandbag run, s2o and pistols. Result, 7 rounds.

It was one and done on that day. My pal Antti who also lives in Klaukkala joined me for a metcon so it turned out to be a pair workout. Sandbag, barbell and bodyweight.

Metcon. Result, 7 full rounds
  • 15min amrap of:
  • One athlete runs with a sandbag for 200m
  • In the meanwhile the other does 15 s2o @ 30kg, and amrap of pistols
This was a great workout for sure! Thanks Antti for throwing down with me. The point was that I started with the run portion. Took the sandbag on my back and went down and back the park. During that time Antti did push presses for 10 reps and the rest of my run time he went for pistol squats. Once I came back from the run I did 15 s2o's and pistols for as many reps as possible during his sandbag sprint.

The sandbag started to feel nasty on back and put a lot of pressure on breathing. Barbell was light but that's why there were quite a bunch of reps per round. Got those unbroken and then finished each round with pistol squats. It was awesome when my training partner suggested we'd do these. It's not self-evident that people can smash them, and Antti had perfect mobility and leg strength to work it up and down just like that. I got 10 reps per round.

Below you'll see a short recap made by Kari.


Friday 22.7: Barbell Cycling, Bar mu, Lunges

Friday. Squat clean 4x5 @ 80kg. Accessory, 5rds of: 5 bar mu, 10m walking lunges, back rack @ 60kg.

It's been couple of days of hectic life as we have been arranging our upcoming renovation and moving from home to to another place. At the same time the in-laws are moving as well so we've been doing this thing together. I have still found time to workout. It's just been difficult to find time to write them down. It has also been the most important time of the year for crossfitters as the Crossfit Games took place and came to an end on Sunday!

Antti working on some box jumps

Barbell cycling.

  • Squat clean 4x5 @ 80kg
  • Touch'n'go

Huh, this was quite heavy in the morning. Body felt a little stiff even though Thursday was a rest day. Figured that doing these tng would benefit me in the long run. The weight was perfect for this morning. I worked with the rings for muscle-ups for couple of tries but those sucked. Couldn't get one. That was a freak show. The straps are meters long that go all the way to the ceiling. I have always worked with short straps that go about one meter over the rings to the ceiling.

It felt great to do the swing at Kehä, especially the back swing as the rings were high enough and there was no risk of feet hitting the ground. Then on the other hand I didn't have the skills to do the transition with these longer straps. It felt awkward all the way.


  • 5 rounds of:
  • 5 bar muscle-ups
  • 10m lunges, back rack @ 60kg

I wanted to regain my confidence on the muscle-ups and went to smash them on the pull-up bar =) Couple of unbroken reps, then right onto lunges with a 60kg barbell on my back. After lunges I took my rest before completing another set. Those lunges felt good too. Haven't done lunges with 60kg or more that many time.

Toni did emom of ghd's and bar mu's

Wednesday, July 20, 2016

Wednesday 20.7: Double Grace, Pair wod

Wednesday. Double Grace with Toni @ 80kg. Time, 8.30. Pair wod, 300m run, 30 power snatch @ 60kg, 300m run, 30 c&j @ 60kg, 300m run, 30 deads @ 60kg, 300m run, 40m front rack lunges. Time, 16.20.

What a day! We moved some barbell around with a purpose in the morning with Toni. Double Heavy Grace was in the program to start the day, and then another metcon with quite a bunch of barbell action, with running between movements. Then we spent the day with Pauliina and our little girl in the city of Helsinki.

Double Heavy Grace. Time, 8.30
  • 60 clean and jerk @ 80kg
  • You go, I go, with Toni
This sounded like a good idea yesterday evening. Today as I woke up it sounded monstrous. And it kind of was to be honest. As we built up to this weight it started to feel like it's doable. The first lifts felt heavy as shit but time corrected this and it started to feel more comfortable. Or at least manageable.

It's pretty mind blowing that we were actually able to smash 80kg barbell like this for so many reps. And without having to slow down tremendously. We are freaking pumped to hit double Grace at 80kg. Great job Toni! This weight seemed to be perfect for a pair work.

Doubel Grace

Wod. Time, 16.20
  • 300m run
  • 30 power snatch @ 60kg
  • 300m run
  • 30 clean and jerk @ 60kg
  • 300m run
  • 30 deadlift @ 60kg
  • 300m run
  • 40 front rack lunges @ 60kg
  • Divide the barbell movements as you wish, run together as a team
After the first piece shoulders were shot but after warming up a little bit for this one they were in full action again. It was an awkward feeling that the barbell felt light'ish on the first snatches (as it was 20kg less than just before) but the movement was different so it needed some work to get used to it.

Metcon's parts

Great workout to say the least. Only thing I would have changed was the deadlifts. They were too easy and light so the breathing that was through the roof came down a notch. Had there been front squats it would have been a different ball game. Let's make the order like this: snatch --> front squat --> c&j --> lunges = horrible.

Tuesday 19.7: Squats, Sled, Ohs, Row, Ghd, Push-ups

Tuesday. Back squat 6x3 @ 120kg. Wod, 3rds of: sled pull standing @ 80-110kg, ohs @ 50-70kg. Accessory, sled pull standing @ 80kg. Emom x 20min: odd min 15 cal row, even min 15 ghd / 20 push-ups.

On Tuesday I had nowhere to rush. The ladies of my life were seeing a friend in the evening which opened up a time slot for me to hit it big time.


  • Back squat 6x3 @ 120kg
Percentage work at 80%. Simple triples at 120kg. On the video you'll see the first and 5th set. Built up to a 130kg single prior to these working sets.

Recap of training session


  • 15m sled pull, standing @ 110kg
  • 10 overhead squats @ 50kg
  • 15m sled pull, standing @ 110kg
  • 10 overhead squats @ 60kg
  • 15m sled pull, standing @ 80kg
  • 5 overhead squats @ 70kg
Different type of conditioning, and I loved it. Felt great to overhead squat. Got unbroken all the way to the last damned rep which I dropped on the way down @ 70kg. Had to repeat it of course. I did this on the platform so the barbell had to be taken from floor every time. Sled was heavy at 110kg. I have never done it with that load. Tried it. Worked for 2 rounds, and dropped to 80kg for the last round.


  • 5 x 15m sled pull, standing @ 80kg
Then kept working with that same weight for couple of more sets. Rest as needed between sets. Tough one. Forearms and grip were gone =)


  • Every minute on the minute x 20 minutes
  • Odd minutes, 15 cal row
  • Even minutes, 15 ghd sit-ups / 20 push-ups

For the first 10 minutes it was rowing and ghd sit-ups. That is total of 75 calories and 75 ghd sit-ups. After 10 minutes it turned directly to another 10 minutes of 15 calories of rowing and 20 push-ups. Unbroken on everything. The first 10 minutes was a killer for hip flexors.

Monday, July 18, 2016

Monday 18.7: Clean and Jerk, Handstand, Rope, Du

Monday. Clean and jerk 6x3 @ 70, 75, 80kg. Skills, handstand. Wod, 4rds of: 2 rope climbs, 25 du.

Olraight, another training day with Toni @ CF Kehä. We met in the morning. Even though we had a bit different approach to the session I believe we both got what we wanted. Toni worked on his handstand practice and then did a 30min emom alternating between rowing 15 cals and 30 double unders, together with Antti. I wanted to play with the barbell but jumped in on the handstand walks.

  • Clean and jerk 6x3 @ 70, 70, 75, 75, 80, 80kg
These were supposed to be touch'n'go triples all the way. I'm okay with finishing each set overhead but it wasn't cool that I needed to pause on the front rack on the last reps of the 80kg sets. I was looking to bounce it right off my chest and over my head. Sets between 70-75 kilos moved up nicely.


  • Handstand

It's been an eternity since practicing handstand walks. Considering that they went pretty nicely. The biggest weakness there is to learn how to breath properly when being inverted. On the other hand I'm happy I can save the form even when it feels like it's about to fall down.

  • 4 rounds of:
  • 2 rope climbs
  • 25 double unders
The last two times I have climbed a rope my left shin has been bruised, bled and been torn and worn. The first of those times kept it out of order for a month. Needed to get some medicine to get that inflammation away from there. So I purchased a shin protector from Rogue which was a lifesaver in action. I'm telling you I will never ever climb a rope without that anymore.

I started this workout as emom wod. Odd minutes were 2 rope climbs and even minutes were 25 double unders. After 2 rounds my shoulders felt like they needed a little more rest so I stopped watching the timer and just worked by feeling. First climb was okay all the time but that second one required some focus and strength. Double unders went nicely today.

Sunday, July 17, 2016

Sunday 17.7: Snatch, Pull-ups, Box

Sunday. Snatches (up to 70kg). Metcon, 12min amrap of: 6 power snatch @ 50kg, 8 pull-ups, 10 box. Result, 171 reps.

It was another day as a kid in a candy shop as Toni invited me to train with him at Crossfit Kehä. It's the best crossfit Box I have visited this far. Okay, Crossfit Trykkeri was freaking cool in Copenhagen, Denmark. That's where Annie Thorisdottir seems to throw down every now and then too. Anyway, the point was we hit a great bro-sesh with Toni.

  • Snatch triples @  40, 45, 50, 55, 60kg
  • Snatch singles @ 65, f70, f70, 70, 70kg
  • Emom x 10min: 1 snatch @ 60kg
  • Couple of snatch balance singles @ 70kg during the process

We had agreed that I'd go for snatch and Toni for overhead squats but that was as far as the plan had went down. I asked him to write me a story to follow. He told me to for for touch'n'go triples and build heavy. Then some singles an see how it feels like.

Don't know why but the snatches felt super good all the way. Hips and shoulders were not tight and there were no restrictions at all. I got all the way up to 60kg for a triple which is definitely the heaviest I have done for a tng set. It gave me a ton of confidence.

From there one I went for singles, 65kg went up nicely. Next stop at 70kg. Didn't have enough courage though, it turned out to be a pathetic snatch pull. Wasn't quite sure what to do as usually it's difficult for me to get a successful lift after a failed one. That's definitely a mental thing. On the other hand we were at Crossfit Kehä and it was not the time to be a wuzzy.

Took another attempt, was able to go under but the barbell stayed in front. It was an important lift as I understood I have what it takes to get it up. Toni said why don't you take that weight as a snatch balance and dominate the weight. That way you would be stronger than the barbell.

I did exactly that, took snatch balance singles for 3 lifts just to make sure who is dominating the bar. Then went back to a regular snatch and took it up either 2 or 3 times, don't remember but the last one was very good. On the first one I had to step front which is not cool. But I ended it with style. Somehow I remember there were 3 successful lifts at this weight.

Toni was doing his overhead squats so I continued taking singles at 60kg. One lift every minute for 10 minutes. Those were the best 60kg snatches I have done in my life at this weight. No doubt, felt super! Could have continued all day. Toni hasn't gone over 80kg on ohs, and today took a triple @ 90kg. Previous personal record was 97.5kg so little by little he realized there was a chance to smash that one. And he certainly did, first 100kg, easy one, and finally 105kg. That was freaking awesome, congratulations buddy! He also jerked 110kg behind the jerk in the end, shared pr lift.


Metcon. Result, 171 reps (7 rounds + 3 snatch)
  • 12min amrap of:
  • 6 power snatches @ 50kg
  • 8 pull-ups
  • 10 box jumps
This was created little by little, last pieces written today. It turned out to be quite a piece to handle. We pondered between a 5-rounder and 12-minutes. This required more work, the shorter would have been even more intense. Different natures. This one at least sucked in a great way. Heavy breathing from the first round on.

Had I not done snatches prior to this one, maybe the weight could have felt heavier. Now it felt much lighter. There was a long break between my last snatch and the start of this metcon but body was still ready to hit it.

We agreed on the strategy to do snatches in singles to save forearms. I guess we both could have done bigger sets but then forearms would have destroyed earlier and probably there would have been more elbows leaning to knees. That's because those snatches really sky rocketed breathing. I felt like my technique was on point on these snatches.

There was no other choice on the pull-ups and boxes but to go unbroken. No strategy needed. I believe my pacing on this workout worked nicely and I got the best out of me. It felt bad quite early on but I pushed through still. And Toni was breathing down my neck. On the first round you can see from the video he had that classic boy-like eagerness and was almost running between stations =)

10 minutes of the workout

Friday, July 15, 2016

Friday 15.7: Ohs, Bar Mu, Box

Friday. Ohs 7x3 @ 60kg. Emom x 10min: odd min 5 bar mu, even min 15 box jumps.

Haven't done overhead squats in a while. My wrists usually don't like it that much. It's probably due to the wider grip. It feels difficult to go heavy on this movement because of that. After ohs I worked on some skills and box jumps.

  • Overhead squats 7x3 @ 60kg
Towards the end I narrowed my grip and it felt better and better with each set. Before I haven't found it possible to go this narrow. My shoulder mobility has prevented it. For some reason it was much better today. It felt better in pretty much everywhere to go narrower. Got to try it out in the future as well. Stayed conservative on the weights as I wrote because of the wrists. They are fine normally but this is the only movement which feels awkward in there.

  • Every minute on the minute x 10 minutes
  • Odd minutes, 5 bar muscle-ups
  • Even minutes, 15 box jumps (max reps on the last minute: 32 reps)
Muscle-ups needed to be done. There was no doubt about it. Just need to throw something in the mix so it wouldn't be just mu's. Emom wod seemed like a great idea, and it was. Five bar muscle-ups every other minute and then box jumps every other minute. On the last minute I did some more boxes than on the previous rounds.