Sunday, April 20, 2014

Sunday 20.4: Split jerks + sled

Sunday. Split jerks

We're gonna spend some time at Pauliina's parents place in the countryside. I had a quick sneak-in at the gym early in the morning. I had desired for split jerks for couple of days now so now it seemed like a good idea. No time for metcons or anything else, just classic split jerks, put the bar overhead.


  • Split jerks 1-1-1-1-1-1-1 (across 90kg)

My goal was to take heavy singles, not looking to max out but more like 90% effort. I built up to 90kg by doing 5x40, 5x60, 2x70, 1x80kg split jerks. I'll add video tomorrow of all the shoulder-to-overhead moves. It felt good to jerk the bar. I believe all the 90kg reps looked pretty much the same, that's where I get my satisfaction on this kind of heavy lifts. I also believe my legs were doing enough work and I dropped under the bar instead of just pushing / pressing the bar up.

In the afternoon we drove to Klaukkala to celebrate Pauliina's parents' 30th anniversary. I say that's a big deal! Congrats to you guys, incredible achievement and commitment!

Before the feast we finished the operation of building a sled with Kari. I'm glad we actually finished the project :) That wasn't self-evident in the beginning. It turned out to be perfect, simply perfect! I took my breathing up by pulling the sled back and forth, and did some kb snatches and swings in between.

Saturday, April 19, 2014

Saturday 19.4: Hero workout Holleyman

Saturday. Hero workout Holleyman (scaled), time 41.43

Yesterday was a rest day so it allowed me to go heavy today. Body was fresh and ready to hit it. Tomorrow we are going to the country side so it's most likely gonna be bodyweight, kettlebells and sled action. So I was considering between Holleyman and JJ. Both are newcomers in my training and both looked very challenging indeed. I didn't mind which one to go after so I asked Pauliina and she decided on Holleyman. So put on the clothes and do the work. Took some ring dips in the warm-up section to improve on my weakness.

Holleyman. Time 41.43
  • 30 rounds of:
  • 5 wall balls
  • 3 handstand push-ups
  • 1 clean (1-10min: squat clean 100kg, 11-15min: squat clean 90kg, 16-30min: power clean 80kg)
Rx'd version would be done with 102.5kg power cleans. No squat clean allowed. That's a little too much for me, I usually do squat cleans anyway on the heavy lifts. I don't even know where my max rep would be for power cleans. Probably somewhere around 90kg.

Don't have a wall ball either (yet…) so I replicated the 9kg wall ball movement with a 15kg bumper plate. I feel like regular wall ball is easier movement compared to this one. It doesn't matter when there's only couple of reps at a time but if I'd go for 50 in a row, I'd rather do it with normal wall ball. These plates are on your face all the time. Plus you get that short rest as you throw the ball up on the wall. Anyway, I like to have 15kg plate if I don't have access to wall ball because I'm not throwing the plate in the air whereas wall ball needs to be thrown with explosive movement.

The workout itself was a little intimidating. As I think about it, 100kg clean is rather close to my one rep max (110kg) so I didn't know what to think about it. Also 90 handstand push-ups looked like an eternity of reps. Max number I've done in a workout is hovers somewhere around 60 reps. Well, okay this workout was gonna be a longer one so it might not devastate me in the end. Thought 150 wall balls would not gonna be any issue by any standard. I'm comfortable with the movement and consider that some sort of strength.

I started the workout with 100kg squat cleans. Don't know why but after a few rounds my lower back hurt a little in both squat cleans and wall balls. Not in positive way. I don't mind if my muscles hurt but this wasn't a pleasure feeling so I scaled to 90kg. Same feeling occurred in both squat cleans and wall balls, in the squat position. It didn't help on the 90kg squat cleans so after 15 rounds I decided to do power cleans. Had no problems after that at all so it helped mentally a lot. I had good form on both movements so it's difficult to understand where this came from. Anyway, it went away and everything's fine. I'm feeling great at the moment!

I once saw this workout completed year or two ago and it's been on the back of my mind since then. I looked up to this guy crushing Holleyman and wanted to give it a shot myself too. Some day maybe I'm  able to do it rx'd. The cleans were the thing in this workout, at least for me. Wall balls were the easiest. Hspu's started to feel heavier at around 20 rounds. Managed to fight through them unbroken though.

Recap of Holleyman

This wasn't that much of a cardio stuff. That's because the barbell was so heavy I couldn't lift it right away. My body was sweating a lot but breathing was under control constantly. A good workout, nothing more can I say. Great one.

HC Triplet IV on its way!

HC Triplet IV!!!

It's time for the classic throw down between me and Toni, HC Triplet number 4 is about to happen. It's taking place on Saturday 10.5, let's see how many athletes we're gonna see there. There's a rumor going on that my bro and his training partner plus one other fellow athlete is coming too. So it's either me and Toni or max 5 competitors.

We've had three HC Triplets prior to this one. It's something we have decided to do every half a year or so. The idea is to compete in three different events in as many ways as possible, classic crossfit stuff. Originally we didn't have much equipment with us, just a kettlebell and jump rope, and that's pretty much we want to keep it like. It's not gonna require lots of barbells or other tools to play around. Bodyweight and some iron, pull-up bar, let's see what it turns out to.

It's probably the only time of the year we hit three workouts in short time during one day. It's gonna be cruel, lots of mental game is in play and muscles will be sore for couple of days. You better have a day off the day before and prepare your body not to be fresh the day after. This far we have enjoyed these events together tremendously and even though we are nowadays working out separately with Toni, this is the time we hit it definitely together. It wouldn't be the same, not even close, without having my best buddy there with me.

HC Triplet I
Take a look at the earlier HC Triplets. The first one took place 8.9.2012, this was the first year, we had just started crossfitting couple of months earlier when it hit me one beautiful day that what if we would do couple of workouts back-to-back. Toni got enthusiastic right away so we scheduled one Saturday afternoon at Malminkartano's "Jätemäki".

Final wrap of the first Triplet (in Finnish though…)

HC Triplet II: In To The Woods
For the second Triplet we changed location. We wanted to have a pull-up bar plus a track so the perfect location was found at Pirkkola. Still, lots of bodyweight was moved around but the kettlebells got heavier and Sandy was also built up just days before the throwdown took place. That's a 25kg sandbag that killed our hamstrings on the weighted lunges. This Triplet was a little different as we completed the last event indoors at our gym. Thus we were able to incorporate some movements that were impossible outdoors.

Clipse for event number 2

HC Triplet III
Back to Pirkkola. The heaviest Triplet, no doubt. Kettlebells were thrown in the air, swings, clean & jerks, snatches. Still, a lot of bodyweight movements. And running, which is an essential part of these events. We both felt like we don't have anything left before the last event but somehow we managed to suffer through all three events. Great finish in the end.

Recap of the last Triplet

HC Triplet IV. Let's see what the day brings us. Once we know the exact number of participants we're able to write down the workouts. We've sketched some awesome workouts for single athletes but if there are multiple athletes we might need to go teams this time. Go figure, we'll see. It's two weeks from now so it's getting closer and the tension is growing.

Friday, April 18, 2014

Friday 18.4: Rest day

Friday. Rest day.

I was about to hit the gym and work out with Juuso in the early afternoon for some split jerks and metabolic conditioning but then Pauliina suggested to take a rest day and spend the day outdoors. That shocked me for a second or two but then again, it's been a long time since I didn't put my body to test on some level so it started to sound like a good idea.

I've been working on my strength, conditioning, and skills for about 3 weeks in a row without a full rest day so I guess my body will thank me (and Pauliina) for this day off. Let's hope the recovery makes its way to my muscles and lets them get better and more relaxed. It feels fine now, no prob, legs are a bit sore but other than that everything is fine. I suppose the recovery process has developed a lot in my 2 years of crossfitting.

And increasing the level of intensity step by step is paying dividends now. My goal in the early steps was to teach my body to get used to training on a daily basis, and it looks like I'm pretty much where I planned to be.

It really seems the spring is on its way now. The sun is shining, it's getting warmer by the day and I'm on holiday next week! We took a looooong walk and found some cool places in the beautiful Helsinki to play around.

Here's the Games Update show, covering Masters qualifiers, 4 events in 4 days.

Thursday, April 17, 2014

Thursday 17.4: Squats, Hspu, Burpees

Thursday. Strength, back squats 7x3 (around 130kg). Pair wod, 5 rds of: 200m row / max effort hspu's, 10 burpees, 20 air squats. Time 11.14

I believe it was Sunday when I squatted the last time, and it was a metcon type of action. That really hurt my legs for couple of days. Today I really needed to have the bar on my back and do those squats, I was missing them =) Juuso and Pauliina were also at the gym, we hit a pair wod with J in the end.

Quite even round times?

  • Back squats 3-3-3-3-3-3-3 (125, 130, 130, 130, 130, 130, 130kg)

Didn't think about this for too long. All I needed to have was heavy squats. While I completed my warm-up squat sets with 60, 80, and 105kg, I decided to hit triples at around 130kg. Jumped 125kg from 105kg and did the first set there. I was able to pump it up and down without any pauses on top. Added 5 more kilos and completed the rest of the sets with this weight, total of 7 triples.

First sets went "touch'n'go" style, then probably 4th and 5th set were clearly tougher and I needed to stop on top and reset to hold the breath inside before going back down. The 6th set was the most challenging. It felt like my legs would bail me out after first rep. Somehow it felt like all the strength just vanished from my lower body. Managed to get the reps up though, Juuso spotting the last 2 reps just in case. He also spotted the last set, which turned out to be easier than the 6th one. Those triples were very good ones today with 130kg. I had to do lots of work. It wasn't easy to get the reps in the books, and I had to squeeze the get them done. Legs were doing exactly the work hey needed to.

Masters competition update

Metcon. Pair wod, time 11.14
  • 5 rounds of:
  • 200m row / max effort handstand push-ups
  • 10 burpees
  • 20 air squats

We decided to hit a pair workout with Juuso in the end to get some heavy breathing. We both did burpees and air squats but on the first movement we separated. He wanted to row but my hands are still ripped because of Tuesday's pull-ups so I didn't want any movement where I would need to hold on to any kind of barbell. No pulling, no pushing on barbell. Handstand push-ups seemed like a good idea. So he rowed, I did hspu's, then we both completed burpees and squats at the same time. This was a pair workout so you weren't able to move to the next movement before both had done the reps.

What I didn't realize was that the combination of handstand push-ups and burpees was tough. It burned my shoulders pretty roughly. Squats weren't that bad. Well, in metcon everything starts to get under the skin at some point but hspu's were definitely more challenging. Burpees and squats went unbroken. On hspu's I got 10 on first and second round, then 8 and finally 6 good reps on last 2 rounds. Jumping right on to burpees wasn't cool right after these. Shoulders were smashed! Round times on this workout were very solid, last 4 rounds were within 3 seconds.

In the evening Pauliina decided it was time to get a new carpet at our balcony so we jumped on our car and drove to Ikea for some Thursday evening shopping =) No surprise something else was found on the shopping cart too at the cashier…

Wednesday, April 16, 2014

Wednesday 16.4: Ring skills, Snatch

Wednesday. Ring skills. Snatch 3x5 (across 50kg).

Easier day for sure. My hands got ripped yesterday so it wasn't the most pleasureful thing to hold on to barbell nor rings. I took it light by working on my muscle-ups and then some squat snatches. Got the sweat on, played around for a while and then headed home where Pauliina's parents had spent the day with her. Got a change to hang around with the whole bunch. Always a great time!

  • Ring muscle-ups
  • Kipping swings
My goal was to work on my weakness and try to nail consecutive reps on rings. My grip was quite weak though because it hurt a little just hanging there. I took singles instead of the original plan. After having done couple of reps I realized I've done about 25 muscle-ups in 3 days so I stopped there not to over burden my elbows too much.

In the end I practiced the swing on rings. It would be beneficial to take advantage of a fierce kipping motion on the muscle-ups to get several reps in a row. My lower body tends to slack on the movement as you saw on yesterday's training session.

Rich Froning, Ben Smith and Matt Hewett hitting a team wod: Grace + Isabel + 30 mu's

  • Squat snatch 5-5-5 (50kg)
It's awesome to have those big sized plates at the gym nowadays also for lighter weights. That enables me to pull from the ground already from 30kg and up. Before the lightest version was 50kg if I wanted to pull all the way from ground. This has already yielded in better squat snatch technique.

Today I took actually 5 sets of 5 reps. First sets were 30kg and 40kg, then I took 3x5 with 50kg. Below you'll see the first set of 5's. I didn't want to go too heavy. This Wednesday was intentionally lighter in nature. Some skills and technique, no strength nor metcons.

50kg snatches

I have some holiday ahead of me after tomorrow. Let's see what kind of training week it's gonna be like. During Easter we're spending some time with the in-laws, then probably some "two-a-day" training days might be ahead of me.

Tuesday, April 15, 2014

Tuesday 15.4: Sprints, bar mu's, outdoor metcon

Tuesday. Outdoor training at Pirkkola. Sprints, 4x400m. Skills, bar muscle-ups. Metcon, 4rds of: 350m run, 20 pull-ups, 8/8 kb shoulder-to-overhead (32kg). Time 15.30

Outdoor training at Pirkkola, with my big bro, c'mon! I intend to spend more time here in the spring / summer, goal is to go once a week and practice on my running skills / speed / intervals and also bar muscle-ups. It's also great to combine running into metcons. These are actually all the elements we did today with Sipa, "sprints", bar mu skills and metcon with running. Tough one.


  • 4x400m run

Those sprints were quite pathetic at this time of the spring. Haven't been running much during the winter time. My legs are still out of order from Sunday's funday-squats. They were stiff as wooden logs as we entered Pirkkola. Our goal was to take couple of faster runs on the track. Then hit some skills and metcon. Since it's been a while since running 400's we decided to take it easier on this first track and field session.

It felt like my legs were led. It was far from having a light feeling. My bro's body and steps looked way lighter and he felt like running faster. This was a good season opener, looking to improve my time a lot from today's time. I have actually never in my life timed 400m. Last summer we ran 1.10 when we took some sprints with Sipa and Toni. Today those splits were around 1.30. That's a pace I should have on longer distances too. I've maintained about 1.35min / round pace for 3k in the past.


  • Bar muscle-ups

I can complete bar muscle-ups without problems, have been able for a longer time already. But there are technicalities I need to fix. It's not balanced at all. My lower body does not do the work correctly. My right leg does some sort of kipping whereas left leg just hangs there. That results in landing unbalanced over the pull-up bar. That's not a good thing.

I was trying to fix this issue today with the help of my bro. As you see in the video I can do some sort of kipping movement with my legs but once I need to start pulling myself up I kind of forget the leg work totally. This is another issue that can be fixed here in Pirkkola. Once that's taken care of I aim to learn do the bar muscle-ups without that much of a kip so that I can do them also at my home gym where the pull-up bar is close to the wall. Currently that disturbs me too much so it's difficult to practice this skill there.

Metcon. Time 15.30

  • 4 rounds of:
  • 350m trail run
  • 20 pull-ups
  • 8/8 kettlebell shoulder-to-overhead, 32kg

This looks easier than it was. Huh, my hands got ripped even though I had proper rock tapes on both hands. My palms looked bloody messy after the workout. We completed this so that we ran the distance together my bro. As we came back to the spot I jumped on the pull-up bar and completed 20 pull-ups. At the same time Sipa was doing 2-pood kettlebell swings.

After those sets we changed roles. I did 8 right hand push jerks with the bell, then immediately after 8 left hand jerks. Sipa has some issues with his fingers, some sort of fraction, so he did strict pull-ups. That's also the reason why he did swings instead of jerks. Then we went to run together the same trail run again. Total of four rounds. Pull-ups turned out to be rather tough and jerks sealed the deal. Got the jerks unbroken and pull-ups went 15+5 for the first 3 rounds, and 10+5+5 on the final round.

We were both done after the workout. It took 15.30 to finish this one. Couple of photos, and then back home to spend quality time with my baby. It was awesome to come home to a ready dinner table, prepared by my love one. Power nap and some more eating =)

Monday, April 14, 2014

March stats

March stats. Figures from last month.

Here are the training numbers I completed last month. Lots of time focused on getting my posterior chain / lower body stronger. Strength weights in general are in line with the past months. It's been about 100.000kg per month for the past half a year or so. It changes a little month to month to which movement I'm concentrating more on.

Strength. 106.000kg

  • Back squat 20.000kg
  • Front squat 2.700kg
  • Overhead squats 2.900kg
  • Clean 18.500kg
  • Press / Jerk 12.000
  • Clean & jerk 4.600kg
  • Snatch 5.700kg
  • Thrusters 5.300kg
  • Deadlift 19.600kg
  • Bench 4.400kg
  • KB swings 11.000kg

But it's definitely not all about strength. Strength is just the prerequisite to being able to perform well in other movements, bodyweight and skills. It's way more difficult to complete handstand push-ups, muscle-ups or pull-ups without a good strength base. What I'm looking at in crossfit is being well-rounded athlete and having an engine that never stops. That's what I'm training for. Strength is a natural base for that.


  • 0 pistol squats
  • 55 muscle-ups
  • 853 double unders
  • 255 handstand push-ups
  • 4 handstand sessions

As you see muscle-ups have taken their place in the skills stats. Once it gets warmer outside and the green areas are dry I'm gonna get back to handstand training so I'm anticipating the number of handstand training sessions to increase.


  • 615 squats
  • 105 dips
  • 453 push-ups
  • 575 burpees
  • 468 pull-ups
  • 368 t2b / k2e
  • 149 wall ball
  • 662 box jumps

Sick number of burpees and box jumps this month. Clearly more than before. Also quite a number of t2b's in my opinion compared to other months. Push-ups are a weakness and I've got to have a good number of them every month, at least from here on.

Cardio. 19.300m

  • 13.500m rowing
  • 5.800m running

Pretty basic, it usually revolves around 20km. I started April with a 10km row intervals so I assume the figures are gonna get bigger in this month. All in all, a well-balanced month in my opinion. If something should be added, it would be snatch, overhead squats and handstand training.

Monday 15.4: Clean and jerk, metcon

Monday. Strength, 10x3 clean & jerk (across 70kg). Metcon, 7rds of: 5 deads (125kg), 15 push-ups, 8 t2b, 15 box.

I started the week with a little easier session. Toni tried to talk me into going for DT but that would have been third hero workout in three days and that's simply too much to handle. My body felt fine for the most parts. Some left knee issues have been bothering me for about 2 days now but other than that I'm feeling like rather normal, even though I don't remember when my last recovery day was. Took some semi-heavy c&j's and then some deads and bodyweight in the end.

  • Clean & jerk 10x3 @ 70kg

I needed to get some weight overhead. The bar was not loaded to be heavy, just 70kg. Took 10 sets at the same weight, there was about one minute break between the sets. I had a clock running there but didn't mind about it that much. Just took the bar up when it felt good. Wanted to get the reps done unbroken in touch'n'go style. So this was also some sort of technique training.

Neither of the movements brought too much burden on my muscles so it was a good lighter version of a workout for clean & jerks. Technique remained solid all the way in all sets. Happy with the form of the reps.

Workout. Not for time
  • 7 rounds of:
  • 5 deadlift, 125kg
  • 15 push-ups
  • 8 toes-to-bar
  • 15 box jumps, 61cm

Juuso was hitting hero workout McGhee - 30min amrap of: 5 deads, 13 push-ups, 9 box - so I tagged along after my clean & jerk sets. He was 10min in to the workout and 20min left to go. I didn't want to hit a tough metcon today so I followed this guy as he was doing the workout. After he had done deadlifts I grabbed the bar. Just basically followed him through the stations. It was easy-pace action compared to my regular metcons and simply perfect for today's purposes.

Deadlifts were light and all other bodyweight movements went unbroken. Push-ups started to become quite heavy but manageable. Could have had more t2b's but then again, I reminded myself that this is just a little something for fun. Don't take it too seriously, just complete some reps here and there, and enjoy the moment.

Sunday, April 13, 2014

Sunday 13.4: Nate, Squat / Kb workout

Sunday. Hero workout Nate, 20min amrap of: 2 muscle-ups, 4 hspu, 8 kb swing (32kg). Result 8rds. Workout, emom for 14min. Odd min 6 back squat (100kg), even min 12 kb swing (32kg).

What a weekend, two hero workouts in two days. Nate has been teasing me for some time because it would be a workout with muscle-ups included. Completed another workout too, inspired by The Champ Mikko Salo who posted his workout on Instagram yesterday. That one included back squats and kb swings with 2-pood bell. Mikko is a CF Games champ from 2009 so I had to modify my workout a little compared to him.

Nate. Result 8 rounds

  • 20 min amrap of:
  • 2 ring muscle-ups
  • 4 handstand push-ups
  • 8 kettlebell swings, 32kg

I'm extremely happy on that Nate was within my reach. I've been working on my muscle-ups the past couple of months since I got the first one in December. For a long time it looked like the progression stays slow and nothing happens. Singles every now and then. Little by little I got them rolling better and the future started looking brighter.

Next development step was to being able to do muscle-ups without false grip. I do both style mu's. Today the workout anticipated lots of reps so I turned to false grip after the first one. The greatest number of ring mu's I've done during one day was 10 reps prior to this day. So I was looking to complete something like 5-6 rounds at most. Those 2 other movements were not gonna be an issue but I thought muscle-ups would turn out too challenging after couple of rounds. Got the muscle-ups done without misses almost completely. Only on one  round I had one miss as my tapes failed me. Okay, maybe an excuse but I lost concentration once those tapes started coming off.

Handstand push-ups were easy, same with the kettlebell swings. I tried to nail those reps right away and then rest for a while to save some energy for the muscle-ups because this workout is definitely mu-oriented. All three movements put pressure on upper body so considering that, I'm even more satisfied how well this one went.

And now there's a starting point from which to improve on. Once I get those mu's rolling better I'll do them unbroken and don't have to rest that much between kb swings and mu's. There was a total of 16 mu's, 32 hspu's and 64 kb swings. I tried to nail one more rep in the last seconds but failed to shoot my head through the rings fast enough. Very happy on the result though!

Recap of Nate


  • Every minute on the minute
  • Odd minutes, 6 back squats, 100kg
  • Even minutes, 12 kettlebell swings, 32kg

Mikko completed a workout like this. On the minute, complete 10 back squats (100kg) and 10 kb swings. Then rest for one minute. Total of 10 rounds… That is some heavy shit!!! My version of the workout was also emom but I changed between squats and swings. Thought 6 squats and 12 swings would make the deal. And they certainly did. My focus on the squats was to do them without stopping at any point of the set to catch a breath. Just force the body move back down immediately after coming up.

This was a great end to the training session. The combination of squats and swings made me gasp for air and my legs burn. Excellent training for this Sunday!!!


Saturday, April 12, 2014

Saturday 12.4: Hero workout Small

Saturday. Hero workout Small. Time 45.24.

I was open-minded for Saturday's workout. My upper body was a bit smashed so I decided to leave barbells alone this time. One pal of mine - Joni - threw a message yesterday that he's gonna hit a hero workout called Small at this affiliate and asked me to join him. Unfortunately I wasn't able to join him but that workout he described sounded something I could work on. We went to the home gym with Pauliina in the afternoon.

Small. Time 45.24
  • 3 rounds of:
  • 1.000m row
  • 50 burpees
  • 50 box, 61cm
  • 800m run

It turned out Joni himself didn't even do this workout today so I challenge you mister to hit it in the following days! Beforehand we were thinking about the length of this workout with Pauliina and ended up somewhere around 45 minutes. Well, the truth was exactly that, 24sec over. Pauliina seems to have extremely good perception of how long I work on these metcons =)

This workout was cruel as all four movements' nature is that you can keep moving if you have the mental capacity. It's not like you would have to squat clean 90kg all the time. It's simple bodyweight stuff, just keep the engine rolling. This is exactly a workout where the inner machine is built.

I can't say which movement was the easiest or toughest. Maybe rowing wasn't that bad as I thought it would be. Then on the other hand, running felt more consuming that I had thought about. It's no wonder burpees and box jumps were awful throughout the workout. It's very rare I do 50 consecutive of either of the movements. And here there were 3 sets of each… Seriously, it's just Filthy Fifty where 50 burpees / box takes place. Other than that, I don't know if I've ever done that many reps in a row.

On the rowing I kept the pace slower intentionally. Thought that 5-10 second faster pace wouldn't bring any victory home but taking it a bit slower would save energy for the huge amount of burpees and box jumps ahead of me. That turned out a good strategy for me. My 1k times were 1.42, 1.49 and 1.52 so it was around 1.50-1.55 / 500m pace.

Recent days training had its effect on my shoulders. They have felt a bit tired. Or maybe not tired but the training has had its effect. Yesterday's "overhead party" was a nice one to build strength on upper body. Anyway, doing high-rep burpees was tough today on my shoulders. Still, I'm very happy on how well I was able to keep myself moving up and down.

Already the first set of burpees was a nasty one but I kept thinking about happy thoughts, simultaneously cursing Joni for planting the idea of doing Small in my head =) On the first set I did 20 reps, then took a short break and continued with 10's till the end. I realized in the beginning that this is gonna be a long one so rushing things in the beginning would bring nothing good to the table.

So I took my time with the movements, trying to do them as efficiently as possible and with a steady pace. Tried to keep the rest periods as short as possible, still catching some breath every now and then. The second set of burpees was 15+10+10+8+7. The last round was most likely 5x10 reps.

Box jumps are something I've practiced lately a lot. I believe it was around 650 reps in March and there were quite a bunch in February too. I believe I've developed a lot in my technique and can keep on rocking them better than before. My legs don't fatigue that soon anymore and I can nail more reps in a row than before.

On the first round I did 20 reps, then probably 10's till the end. The breaks were just quick one to shake legs and release tension. Second round was something like 15's and 10's, and the last round was all 10's. At that time my legs were pretty smashed. Other than that I feel like my technique stayed solid. I just needed the occasional breaks because the legs were crying for a break.

Last movement was running. Our gym is located in a basement without access outdoors so it's one big part why I don't have that much running in my programming. It's a pity because it makes metcons very nasty. Usually I try to stay away from treadmills 'cause it's kinda boring stuff but this workout required it. So I hopped on and started moving. It's difficult to determine the speed, I haven't used any equipment when running so I don't know the pace I should be setting there. I kept it at 12km/h and then on the final round it was 13km/h. No idea how fast or slow that is in real life. I'd rather do the running in nature or at track.

Small was Big indeed! Lots of cardio stuff and the number of reps on those bodyweight moves were great. Total of 3km rowing, 2.4km running and 150 burpees and box jumps. That's a lot of working out. It's very rare to hit a workout this long. I anticipated this beforehand and took an extra water bottle that I filled with salted water. My metabolism is huge and I needed to refill my body with Himalayan rock salt.

Recap of Small

This workout was great challenge and it was awesome to being able to rock it through without greater problems. It was very tough, lot of breathing took place and lots of action was going on at four different stations but I managed it. Proud of that.

In the late afternoon we went to see my bro's family and their new house. No surprise there were Rogue wooden rings hanging right outside the front door. And probably not a surprise either that I had to test them with a muscle-up =)

Friday, April 11, 2014

Friday 11.4: Overhead party, metcon

Friday. Overhead party by, max 90kg. Metcon, 5rds of: 5 power clean (60kg), 10 push-ups, 10 t2b. About 6min

My shoulders and lats are sore from that high-rep pull-up workout. I think my shoulders have taken hit the last couple days. Still, it was time to do some overhead presses, inspired by Rob Orlando's site This turned out to be very tough towards the end. I was pretty much done after this one but decided to get my breathing go heavier through a short metcon.

My second home

Overhead party.
  • Start a clock, complete 2 reps every minute
  • Start at 40kg, add 2.5kg every minute
  • Start with 2 shoulder press
  • When you cannot complete shoulder press, move on to 2 push press
  • When you cannot complete push press, move on to 2 split jerk
  • Result, shoulder press @ 67.5kg, push press @ 80kg, split jerk @ 90kg

Very deceptive. Looked easier than it turned out to be. The first rounds were so easy that I didn't know how it would end up. Something like 40-50kg shoulder presses are warm-up weights. I had great desire to do more reps per minute and I actually did in the beginning to get my shoulders activated properly. I also kept the bar overhead for couple of seconds after the reps. Another thing I practiced was dropping the weight on my back, up to 55-60kg. Then I dropped it to front rack every time. Dropping the bar on my back is very useful. That would be awesome if I had the courage to drop it so I could practice multiple consecutive jerks behind the neck.

I was able to complete shoulder press all the way up to 2x67.5kg on the minute. My 1RM is 75kg so I consider this double a good performance considering there was only a short recovery period every minute. I loaded the bar with 70kg and started push pressing the barbell overhead. Those shoulder presses burned my shoulders so that it turned heavy early on with the push presses. Last set of push press was @ 80kg.

There was still something left in my shoulders so I kept adding 2.5kg on the bar. Last set was at 90kg, and I'm telling you it wasn't easy =) I knew it would be my final set so I loaded myself up well and tried to get that double up no matter what. And I got it, that was great.

Metcon. Result about 6min
  • 5 rounds of:
  • 5 power cleans, 60kg
  • 10 push-ups
  • 10 toes-to-bar
It took me couple of minutes to get the shoulder burn settle down. It's been a while since 60kg power clean has felt this heavy. It should be like air but it sure wasn't. This was a short metcon, and the pull-up bar is located 10m away from where I did my cleans and push-ups. I walked between the stations so that definitely took some time.

My round times were almost equal to each other. I had no problems in completing the movements unbroken. This was an easy-pace workout but still got my heart beating faster. Quite nice.

Thursday, April 10, 2014

Thursday 10.4: Burpees and du's

Thursday. Weighted pull-ups for fun. Metcon, 8rds of: 10 burpees, 25 du. Time 8.49.

My only thought for the training day was to get some burpees in my system. I was thinking of completing 150 burpees in 50-40-30-20-10 with some rest in between sets. That was the first thought. Juuso actually did that one. Here's a link to my performance doe time ago. Then I started thinking about wanting to have double unders in the game too. I remembered having done a couplet of the two movements but didn't quite recall the specifics. My metcon was almost similar as to the one I had done last summer, a mainsite wod.

  • 5 x strict chest-to-bar pull-ups
  • 5 x 10kg pull-ups
  • 5 x 15kg pull-ups
  • 5 x strict pull-ups

However, before I took on the metcon, I saw a friend of mine was doing some weighted pull-ups. Haven't done them in ages so I asked to step in just to remind my body how it feels like. Nothing serious, just couple of reps for fun. Might hit more reps in the future.

My warm-up routine nowadays include strict chest-to-bars almost on a daily basis. Only few reps but still I want to get my system used to the movement as strict version. Those pull-ups were light in nature. Especially 10kg set. I've done mostly kipping pull-ups and I've ignored strict reps almost entirely. Haven't found a way to include strict pull-ups in my training. I don't want to have strict reps in metcons where I wanna keep my body moving as efficient as possible. But strict rep sets would definitely be useful in the beginning of training sessions.

This Virtuosity stuff is awesome. Did this without the paralletes about two weeks ago. Used plates instead of parallettes. It works

Metcon. Time 8.49. Compare to 31.7.2013
  • 8 rounds of:
  • 10 burpees
  • 25 double unders

It's a pity I didn't remember the time domain on the workout. This was originally workout 27.6.2013. It was 12min amrap of the couplet, same rep-scheme as I had today. The combination of burpees and double unders is sick in the long run. I mean breathing is pretty much as heavy as it gets. And shoulders start to smoke after couple of rounds.

I was able to knock the double unders almost unbroken. There was one miss on either 2nd or 3rd round. Other than that it was perfect. And felt good. Burpees unbroken too, and with a consistent speed. I looked at the round times, they stayed quite even. First 1-2 rounds might have been faster but then it was quite identical between rounds. The thing where might be something to improve is the transition time. Classic.

It's difficult to drop the jump rope and have chest to deck 1-2sec after that. It feels like I need to have those 5 seconds before dropping to the floor. Same after the burpees. It takes some time to get up, grab the jump rope and start jumping. Especially as I want to get those du-sets unbroken. Anyway, the workout is very good, and exactly what I wanted. Yesterday there wasn't a metcon at all so I was longing for one.

Wednesday, April 9, 2014

Wednesday 9.4: Pause squats, deads, ring dips

Wednesday. Strength, back squats with a pause 3-3-3-3-3 (max 125kg). Workout, 4rnft: 4 deadlift (160kg), 10 ring dips.

My legs have taken some pressure in the past days but I had a good feeling of going for pause squats. It's been a while since I've done them so it was cool to do some sets. Then on the other hand, it's been a while since doing heavier deadlifts so I did couple of lifts combined with ring dips.


  • Back squats with a pause
  • 3-3-3-3-3 (100, 110, 120, 125, 125kg)
Some time ago I did way more of these type of squats, maybe in January, I guess. There's something in pause squats, love 'em. It's somehow brutal as you have to sit in the bottom for a while and then start making your way up from nothing. Obviously the weights are smaller than on regular squats. I feel like these really create strength in hamstrings and are a good variation to regular squat days.

I think the heaviest weights I've done this far have been a triple @ 120kg. Today that set felt "easy" and I was able to add 5kg on the bar. Well okay, it wasn't the same as with 80kg but it came up nicely. Felt confident on 'em. Had a friend to spot me on the last two sets because they were the heaviest pause squats I've done. It was freaking awesome to hit those 125kg sets. Those were tough!


  • 4 rounds not for time:
  • 4 deadlift, 160kg
  • 10 ring dips

This was not a traditional metcon workout. My breathing wasn't heavy. I didn't give that much slack but still it wasn't running between stations. After having taking some lighter deadlifts I started taking 4 deadlifts at 160kg, followed by 10 unbroken strict ring dips.

Tuesday's 10k row intervals had it's influence on my hands. My fingers feel kind of sensitive from the palm-side. So it probably wasn't the smartest thing to do deadlifts today. Once I got the idea of deadlifting, it was impossible to turn that thought around. It hurt like hell in my grip strength. Back and hamstrings were okay and there was juice in the tank.

This was easier day for sure. Good set of squats and some heavier deadlifts after a while. I also got some ring dips involved that I consider a weakness. Those felt good today.