Monday, February 8, 2016

Monday 8.2: Clean pulls, Back squat

Monday. Clean pull triples (up to 120kg). Every 90sec: 3 back squat (up to 140kg).

Happy day! After having this nagging pain in the wrist it finally seems it's getting somewhat better. My forearm is still feeling kinda weird but the gain is that I can bend my wrist already. That allowed me to go for back squats. Felt super about it!

Always interesting to see documents of Dan Bailey, even though it dates back 2 years ago


  • Clean pulls (5x80, 90, 3x100, 110, 120, 120, 120kg)

This was a lot of fun. Got a chance to get heavier clean-style action in the books. It was hard for me not to take it all the way to front rack as my hands finally felt like they could take it. But I decided to take this one smart. Triples after 100kg.


  • Every 90sec: 3 back squats (up to 140kg)
Feels like it's been an eternity since doing heavy squats last time. It probably hasn't and I have done pretty much lower body the past two weeks but heavy squats are always heavy squats. It was freaking awesome. It was pretty cool to go touch'n'go up to 125kg easily. Then tng @ 130kg for a double, then short pause on top before the final rep.

At 135kg the last two ones were rather tight, at least felt like it. Still, the first rep at 140kg was quite easy, second a good battle and on the third one I rushed it a bit and my spotter assisted me a little on the last rep.

Sunday, February 7, 2016

Sunday 7.2: Emom Kb's, Box overs, Ghd's

Sunday. Emom x 36. 1st, 15 kb swing (24kg). 2nd, 15 box jump overs. 3rd, 15 ghd's.

Quality time with my wife. Crossfit at the gym. Nothing more needed from my perspective.


  • Every minute on the minute x 36 minutes
  • 1st min, 15 kettlebell swing, 24kg
  • 2nd min, 15 box jump overs
  • 3rd, 15 ghd sti-ups
This was a great workout for basic conditioning. Longer metcon where breathing stayed under control pretty well. I prefer this kind of action to steady pace by for example running or rowing.

I had thought about swinging a 2-pood bell but for some reason there wasn't one available so I took the heaviest I found which was 1.5 pood bell (24kg). The weight wasn't very heavy at any point of the workout but time did its trick during the 36 minutes and it started to take its toll. Maybe it was more mental as my shoulder, core and posterior chain took it well. Breathing got heavier towards the end but it was manageable anyway.

Box jump overs are a cool way to get box jumps done in a bit different way. Had 2-3 of stumbles there due to lack of concentration. But only one no-rep though. Those are unforgivable so I repeated that one.

Ghd's were fine all the way. It's cool as I think about the volume of all movements here. There were 180 reps of each element. For ghd's it's probably the biggest volume I've ever done. Core took it well throughout but let's see how it's like tomorrow =)


Saturday, February 6, 2016

Saturday 6.2: Sled, Pull-ups, Pistols, Box, Push-ups

Saturday. Metcon, 15min amrap: 20 pistols, 10 strict pull-ups, 20m sled pull standing. Metcon, 5rds of: sled push, 15 box, 15 push-ups.

Tight schedule this day so I went to the gym in the evening. My wrist has not gotten any better and it's very unpleasant to write on a computer so I'll just post the workouts without further explanations this time :)

Metcon. Result, 5 rounds

  • 15min amrap:
  • 20 pistol squats
  • 10 strict pull-ups
  • 20m sled pull, standing, 55kg


  • 5 rounds of:
  • 20m sled push, 110kg
  • 15 box
  • 15 push-ups

Friday, February 5, 2016

Friday 5.2: Sdhp, Snatch, Wod, Lunges, L-pullups

Friday. Oly lifts emom: sdhp's and hang snatches. Wod, 5rds of: 40m farmer's walk @ 113kg, 40m lunges, 10 t2b. Cashout, 200m walking lunges wearing a weight vest. L-sit pull-ups, 4 sets.

Friday night training session. As I entered the gym, the owner told right away that he's ordering jerk blocks from Rogue. That was sick news! I've been drawling over those for a year now. Hopefully someday I'm able to put some weight overhead because those will definitely make a difference for jerks.

  • Every 30 seconds: 1 sumo deadlift high-pull @ 80kg, for 10 minutes
  • Every minute on the minute: 3 high hang power snatch @ 40kg, for 10 minutes
Two different emom style workouts. There was a 3min break between these. Damn I'd like to do cleans. Sumo deadlift high-pulls are my substitute for those. There aren't many bar movements I can smash right now so I went heavy on the sdhp's. Never have I gone over 60kg before today.

It was a positive thing I was able to do power snatches. Can't put real weight on the bar though but the movement was okay this time. Focus was on extending my hips properly and being powerful. Towards the end it got better.

  • 5 rounds of:
  • 40m farmer's walk @ 113kg
  • 40m walking lunges, bodyweight
  • 10 toes-to-bar
Great one. That farmer's walk was a nice piece to throw in the mix. That's definitely not too light. Haven't gone beyond this weight on this movement either before. That's obviously an entire body movement

Bodyweight burned quads big time, especially right after the farmer's walk. That was purely bodyweight stuff but it was definitely sufficient. T2b's were there to bring more pressure on the core. Great workout. Didn't time this at all but worked with same determination as normally.

  • 200m walking lunges
  • Wear a 9kg vest
Went back and forth that 20m length of grass matt, wearing a vest that weighs 9-10 kilos. Went unbroken for each leg of the distance, then shook my legs before continuing the journey. This was bad ass on lower body.

  • 4 sets of:
  • L-sit pull-ups
  • Result: 10, 10, 9, 5 reps

In the end I decided to do this old fella I haven't said hi to in ages. L-sit pull-ups, max sets for for 4 sets. First two were 10 reps each, third was close but on the 4th set my arms were so pumped that I could only go for 5. These were no-reps by a long shot but I'll take it. Didn't come to a dead hang in the bottom position. I'm still happy to being able to do these sets nicely.

Thursday, February 4, 2016

Thursday 4.2: Mobility

Thursday. Mobility

This was a rest day. I still drove to the gym, changed clothes, and sacrificed one hour of my time to mobility. Lots of stretching, resistance band work, playing with foam roll and lacrosse balls. Tried to work through entire body. Felt very good to get body loose big time.

Wednesday, February 3, 2016

Wednesday 3.2: Row, Squats, Ghd

Wednesday. Metcon, 4rds of: 500m row, 50 air squats, 25 ghd. Time, 19.50.

Quick one for this Wednesday. Body's feeling somewhat trashed right now. Legs and butt cheeks are feeling it from squats and wrist disables lots of moves. I'd pay for getting cleans, jerks and handstand push-ups done.

Metcon. Time, 19.50

  • 4 rounds of:
  • 500m row
  • 50 air squats
  • 25 ghd sit-ups
Had to think the elements carefully not to cause any distress on right wrist. That's also the reason I'm writing just briefly now. Rowing was easy pace, 1:53 - 1:58, on purpose. Then bunch of squats with bodyweight only. Those were quite tough actually because of the number of them linked together. Went unbroken each round. Just paced myself on those.

 Ghd's were unbroken too, easier than I thought. Worst part were the squats. This was a destroying combo for my back which felt tight already before the workout. Lower back was killing me in the end.

Tuesday, February 2, 2016

Tuesday 2.2: Deads, Pull-ups, Box

Tuesday. Deadlift singles (up to 200kg). Metcon, 5min amrap of: 10 pull-ups, 10 box. Result, 130 reps.

Today was an easier day. Did some singles on the deadlifts and then a short metcon.


  • Deadlift singles (100, 140, 160, 180, 200kg)
Plan was originally to do longer sets but back was tight so that the descent felt tougher than the actual lift. Pulls were okay so I took just singles and dropped the bar back down. I took two singles with either 140 or 160kg, don't remember anymore but then little jumps to 200kg. Haven't lifted that lately. 180kg was easy. Then on the 2k I felt like it's not perfect so I didn't go heavier. Felt solid anyway on these.


Metcon. Result, 130 reps (6rds + 10 pull-ups)
  • 5min amrap of:
  • 10 pull-ups
  • 10 box
Something quick with heavy heart rate. Couldn't come up with anything reasonable so my buddy Julius at the gym threw in the idea of pull-ups. That was a great one mixed with box jumps. Very good and intense one.


Monday, February 1, 2016

Monday 1.2: Safety bar squats

Monday. Safety bar squats 8x5 @ 122kg.

Had to go to the doctor today as I don't have any more patience with the right wrist. I'm missing cleans and front squats too much to just wait for it to recover. The doc stuck a needle in there and sucked some stuff away to get the bump settled down. I got to take it easy for a while with the wrist so it was only natural to squat today.


  • Safety bar back squats 8x5 @ 122kg

Don't know if you guys are familiar with this barbell. The form is definitely different than a regular barbell. Rogue has created bar that is shaped in another format. And the big thing is the collar of the bar. That allows to keep wrists in straight angle and torso in a very upright position, thus at least theoretically create most of the pressure on the legs. And due to this reason maybe allow people to load more weight on this bar than a regular barbell.

The bar itself weighs 31.7kg so I had a notch over 120kg on the sets. For me this felt a bit odd as it was the first time doing this type of squats. It put more pressure on the core in my opinion. Not sure though but that's how it felt. I'll have to take another test run at this little thing later this week.

I'm happy I was able to squat today. And that they have this bar at OPC. What a great gym indeed. Luckily there was a coach available to give some tips on this one too.

Sunday, January 31, 2016

Sunday 31.1: Row, Farmer's walk, Sled, Sdhp

Sunday. Strongman Sunday, 3rds of: 500m row, 40m farmer's walk @ 113kg, 500m row, 40m sled pull @ 110kg (plus sled), 500m row, 15 sdhp @ 60kg. Time, 38.16.

Late evening session. I got inspired by two other crossfitters at the gym. They had a long pair workout which they had stolen from the legend himself - Mikko Salo. I went to explore Mikko's instagram for a good half an hour and tried to absorb every piece of wisdom he had revealed to fellow crossfitters. Then I brainstormed with myself and came up with this gem =)


  • 3 rounds of:
  • 500m row
  • 40m farmer's walk @ 113kg
  • 500m row
  • 40m sled pull @ 110kg (+sled)
  • 500m row
  • 15 sumo deadlift high-pulls @ 60kg

This was exactly what I was looking for. The stimulus was right on point. Lots of rowing mixed up with strongman elements. Haven't done much farmer's walk or sled work lately. Sumo deadlift high-pulls have been in the program for a reason in the past two weeks because that's pretty much the only thing with barbell that doesn't bother my wrist.

Got to say this was something close to genius. Rowing pace was something between 1:50 - 1:58 so nothing serious but still I had to keep pulling to keep the boat moving. Lots of these elements burdened lower body so rowing was a good add-on to that.

Farmer's walk after a day of deadlifting was interesting. I was able to maintain an upright torso so that didn't stress lower back that much. I like this movement for some reason.

Sled pulls are close to a nightmare. Damn they burn quads big time. First leg of the 40 meters is okay but the comeback is awful. These are far away from comfort zone.

Last strength element was the sumo deadlift high-pulls. I've done them in the recent history couple of times. Before that it was probably something like once a year pace. Now I've done them with 50kg barbell. Today I jumped up to 60kg, and felt okay with that weight. The bar path is a little off from ideal as it escapes a little too far from my shins but at least the barbell moves pretty well up and down.

Saturday, January 30, 2016

Saturday 30.1: Deads, Emom

Saturday. Deads 5x5 (max 180kg). Emom x 20. 1st, 18 cal row. 2nd, 12 pistols. 3rd, 12 pull-ups. 4th, 16 ball slam.

Nice session. Loved to pull heavier after a long time. Then longer metcon. Went to the countryside afterwards to spend the weekend.

  • Deadlift 5x5 (140, 150, 160, 170, 180kg)

Felt like these went very well. It's been a long time since last time. Especially the heavier pulls. Last set at 180kg. That is the heaviest deadlift set for 5 reps but there's more in the tank for sure. I'll post videos tomorrow.

  • Emom x 20min
  • 1st, 18 cal row 
  • 2nd, 12 pistol squats
  • 3rd, 12 pull-ups 
  • 4th, 16 ball slams

This was surprisingly hard to finish with respect. There's been rather much pistols lately. Rowing also burned legs a lot. And those ball slams. It's all about squatting and towards the end my arms felt it too. I slam the ball to the ground with all I got every time to get the most out of this movement. Pull-ups were unbroken.

Friday, January 29, 2016

Friday 29.1: Row, Sdhp, Box, Kb, Ghd

Friday. 30sec on, 30sec off, for 10min: row. Wod, 10min amrap: 10 sdhp @ 50kg, 20 box overs. Wod, 5rds of 12 kb swing @ 32kg, 12 ghd.

Efficient session. Three-piece wod to finish the working week. I'm telling you guys I'm missing some old school barbell cycling. Once I get my body healed up 100% I'm gonna smash cleans big time. I've been dreaming of getting a bar on my front rack for some time now.

  • 0:00 - 10:00
  • 30sec on, 30sec off, row for max distance
  • 10:00 - 15:00
  • Rest
  • 15:00 - 25:00
  • Amrap of:
  • 10 sumo deadlift high-pulls @ 50kg
  • 20 box jump overs
  • Result, 199 reps (6 rounds + 9 box)
  • 25:00 - 33:00
  • Rest
  • 33:00 - 39:27
  • 5 rounds of:
  • 12 kettlebell swing @ 32kg
  • 12 ghd sit-ups

Clock was running constantly. The plan was to keep 5min breaks between wods but the latter recovery period stretched a bit as I was re-evaluating the movements. This was a great combination of action. There could be some cleans / snatches in the mix as well as hspu's, burpees and ring dips if my wrist would allow it. I really like this kind of effective sessions!

On the rowing my butt got numb towards the end and legs were smoked! Pace was around 1:35 throughout. A little faster in the beginning, maybe 1:32, and at slowest it was 1:37. I checked the distance after 10 minutes were over but I already forgot it.

On the second part the plan was to go unbroken on both movements. I could have broken the sdhp's early on and shortened the transitions. Don't know what would have been the best version but the goal of the workout was met today. Only in the last round I broke the reps as clock was winding down.

Box jumps seem to be my thing. I can keep going even with a heavy heart rate. Legs got tired though during the course of this workout for sure.

After these two workouts my legs were pretty much done so having kettlebell swings in the last piece got me thinking what can I pair it up with. Turned out to be ghd's. This was a nice core workout indeed. Took me slightly over 6 minutes to finish finish it.

Wednesday, January 27, 2016

Wednesday 27.1: Pistols, Pull-ups, Snatch

Wednesday. Metcon, 15min amrap: 10 pistols, 10 pull-ups, 10 db snatch @ 30kg. Result, 214 reps.

This was a one-metcon day and it was definitely enough for me. Wrist is still nagging so I still need to select what elements can be done. It was a positive thing that dumbbell snatches were okay!

  • 15min as many repetitions as possible of:
  • 10 pistol squats
  • 10 pull-ups
  • 10 dumbbell snatches @ 30kg, alternating after each rep
Pistol squats are always a good choice. Last time when there were pistols in my metcon couple of days ago those rolled pretty nicely. That encouraged me to throw them into today's wod as well. Pistols were alright, heavy but went unbroken with them in sets of 10 reps per round.

This was third day in a row of pull-ups. Okay, the volume hasn't been huge in the previous days. This is a movement that you can never do too much and these don't bother my wrist at all so why not do them a bit more now. These were unbroken too.

But those dumbbell snatches. Don't know why I picked up a 30k db… Okay 10 reps at lighter weight would have forced me to do more pistols and pull-ups. That would have changed the nature of the workout. On the other hand I'm very happy with being able to move this heavy 1-arm db snatch. In the first rounds I did these unbroken, and at some point started to do them in 6 reps, then a pause, and finish the last 4 reps.

I believe those snatches wore me out big time. The effect didn't focus in one place at all but it was a general fatigue that those brought. They gassed me pretty well and it wasn't a very tempting idea to start pistol squatting right away. Transitions in this wod started to get longer towards the end. Very good metcon.

Tuesday, January 26, 2016

Tuesday 26.1: Row, Ghd, Pull-ups, Deads, Box

Tuesday. Chipper, 500m row, 40 ghd, 30 pull-ups, 40 ghd, 500m row. Time, 9.17. Metcon, 21-15-9 of: deads (100kg), box. Time, 3.20. Accessory, double kb front rack squats.

Tuesday's have lately been reserved mostly for conditioning pieces. It was a two part session. Both were awesome metcons for sure. The latter was a classic stuff, old school version of pulls and box jumps.


  • 500m row
  • 40 ghd sit-ups
  • 30 pull-ups
  • 40 ghd sit-ups
  • 500m row
Row, core and pull-ups, that was the name of the game. And the "thing" was definitely the ghd sit-ups. Rowing pace was at around 1:45 on both in the beginning and in the end. Ghd's were 26-14 on the first time. Could have done them unbroken but the possible gains didn't top the possible risks in my head. So I took a short break and finished the last reps. Nice to see that this was easy set.

Ghd's made me breathe but pull-ups were alright. I went 20 unbroken to start them, then dropped and finished them in 4-3-3 reps with small breaks between. They got surprisingly hard towards the last reps. The real thing in this workout was the second part of ghd sit-ups. It wasn't ok to fight for similar sets as in the first round. Instead, I went 4x10. Core and hip flexors felt the burden. After those rowing felt a bit awkward but after couple of strokes I got a good hold of it and was able to get to a good pace.

Kb squats

Metcon. Compare to 28.5.2013. Time 3.20

  • 21-15-9 of:
  • Deadlift @ 100kg
  • Box jumps
It felt like I'm not ready for the second workout very soon. After walking around and chit chatting a while I got my head back in the game and took some warm-up lifts on the pulls. Just 130kg's for a triple but that helped to get oriented towards the work load ahead.

This is classical workout that seems to repeat in different competitions. It's been at least in some year's Crossfit Regionals, and I've done this myself before too. Pulls were unbroken on the first round, that was a nice surprise. Okay, it should be ub but it's been a while since deadlifting a barbell in general and for longer sets especially. I thought it might get more spicy but that was good. Box jumps felt sticky as my legs were jello already before this workout =)

On the second round of deads I went 9-6 and the last round was unbroken. Box jumps were steady pace sets each round. I'm happy on the way I was able to go through this one. It felt horrible in my legs. Lower body has been in a good test in the last week or more and it's gonna continue as it's not possible to push or jerk weights or even bodyweight currently. That's why I need to pay attention to the programming now, and it's natural that legs are going to get the most attention.


  • Double kettlebell front rack squats
  • 5 reps @ 2x16kg
  • 5 reps @ 2x24kg
  • 5 reps @ 2x28kg
  • 5 reps @ 2x28kg
  • 5 reps @ 2x28kg
  • 5 reps @ 2x28kg
  • 10 reps @ 2x28kg

Something new and fun to finish the session.

Monday, January 25, 2016

Monday 25.1: Squats, Bulgarian squats, Pull-ups, Box

Monday. Back squats 4x8 @ 120kg. Bulgarian split squats 4x10 (both legs) @ 2x16kg dh's. Wod, 3-6-9-12-15 of: pull-ups and box.

Another leg smash day. Good volume of squats or at least longer sets of back squatting. Then new accessory stuff. In the end I took a short metcon to get heart rate up.

  • Back squats 4x8 @ 120kg
Now as my wrist is out of order it's only natural to squat more. Back squats are always a good call. Everything starts with legs and there is room for these guys to get stronger. I went for long sets at 120kg. Couple of sets there. No doubt this kind of sets are a bit of a mental game but the weight was tolerable so there was no doubt of hitting them without issues. It was just a question of how much it would hurt and how quickly I would be able to complete each set.

  • Bulgarian split squats @ 2x16kg dumbbells
  • 4x10 with both legs
Yep, this is something I haven't done in the past. There is no doubt this is one annoying movement but it's also very efficient one. Probably works nicely after squats. Got to try them a couple of times and make some conclusions then with better knowledge. I also need to study how they should be done correctly. The way I do them on the video is most likely not the best version of them =)

Old school from 2013

  • 3-6-9-12-15 of:
  • Pull-ups
  • Box jumps
Quick one. Went unbroken with everything but the last set of pull-ups. My body was quickly worn out after starting the workout. Last round was 10-5. This was an intense one in the end. Nothing serious though.

Sunday, January 24, 2016

Sunday 24.1: Row, Pistols, Sdhp, Sled

Sunday. Metcon, 1.000m row, 50 pistols, 50 sdhp. Sled pull, 3x40m @ 110kg, rest as needed.

Today we went to the gym together with Pauliina. Quality time with the family I would say. Plan was to ride to the sun with jerks but my wrist hurts more than it has this far. Got to be careful with that one so I changed plans and did things that don't put lots of pressure on that area.

  • 1.000m row
  • 50 pistol squats
  • 50 sumo deadlift high-pulls @ 50kg
Great one! Huh, this was not a pleasant idea to jump on to. The row was a good warm-up. I saw there no point in rowing my ass off and getting out of breath before the pistols. That would gassed me out of the game. The pace was a little faster than 1:50 / 500m. I guess the time was 3.38 at 1.000m.

Got to admit that 50 pistol squats in a row made me hesitate a bit. Decided to complete them in sets of 10 reps, alternating after every rep. They went better than I anticipated. Very pleased on them. Maybe couple of shady ones there that I'm not entirely pleased with but in general I'm very happy.

Last element sumo deadlift high-pulls. These were supposed to be 70kg hang power cleans but there was no chance I was getting a barbell on my front rack. Wrist doesn't allow that to happen. This was a perfect sub for cleans. Doing high-rep workout with sdhp's has been tickling me for a long time so this suited very well. Got them done in 10-10-5-5-5-5-5-5. Check the video for pistols and sumo's.

  • Sled pull backwards
  • 3x40m @ 110kg (plus sled)
  • Rest as needed between sets
This was a killer in the end. It's now been pretty much 10 days in a row doing squats or burning legs in some form. The purpose of this workout in the end was to get strong mentally. I'm telling you my quads were burning big time. Especially on the way back. The grass matt is 20 meters so I went back and forth. The way back was a murder on the mid-way. I took something like 3min rest between efforts. My quads were hard as rock after each set. They were close to cramping most of the time.