Sunday, February 19, 2017

Mid February

Mid February. Weather is getting warmer and the spring seems to be getting closer. My right elbow got inflammated during this period and I'm still working to get it fixed perfectly. Also had a short period of flu, and had to skip 3 days of training. Despite these, it's been a blast throwing down. Also had a friend of mine - Antti - to join one session during the week, on Thursday 16th.



Tuesday 7.2

I loved it. Been focusing much more on overhead squats and narrowing my grip. The width of the grip has been a huge fix on my ohs. It feels much more comfortable, stable and strong position when adjusting the hands a notch closer to each other. This was a very quick session. Had our little girl to watch during the process.

Oly
  • Overhead squat 5x5 @ 60kg
  • Last set was 10 reps



Wednesday 8.2

At this stage my elbow was about done so this was pretty much everything I could do. Went to doctor on Thursday, the following day. Rowing all in pace really gets to my butt cheeks. Efficient session for sure.

Intervals
  • 30sec on, 30sec off, for 10 min
  • Row, all in pace
Wod
  • Row 2.000m



Friday 10.2

Strength.
  • Back squat 7x10 reps @ 100kg
Big volume of squatting never hurt anyone. It was a blast.




Saturday 11.2

Intervals.
  • 5 sets of:
  • 5 back squat @ 120kg
  • 20 pistol squats, alternating
  • Rest as needed between sets

You probably see that upper body was in a ban as the doc said it's out of question. Had to squat more.



Sunday 12.2

Workout.

  • 5 rounds of:
  • 10 deadlift @ 100kg
  • 20 bench jump overs

More lower body smashing took place because of the same reason. Awesome wod by the way. Then some accessory stuff afterwards. Single leg rdl's and core work.

Accessory

  • 4 rounds of:
  • 10 one-legged romanian deadlift @ 2x25kg dumbbells, left leg
  • 10 one-legged romanian deadlift @ 2x25kg dumbbells, right leg
  • 60 Russian twists




Thursday 16.2

Strength.
  • Back squat 7x10 @ 110kg
  • Deadlift 4x8 @ 110, 120, 125, 130kg
I repeated those 10 rep squat sets with a notch heavier weight than a week ago. These hurt my soul a bit. Luckily I had a friend drop by to share the agony. Lots of volume, then some lighter deadlifts to seal the deal.



Friday 17.2

The first piece was very quick, it took me about 10 minutes to finish those 7 sets. I was a happy kid after getting my lungs in a good test after about a week of not doing anything that would bring the intensity high. Went unbroken with each element. Very good workout.

Oly.
  • Hang squat clean triples
  • 7 sets @ 80kg

Amrap 12 minutes. Result, 221 reps (6 rounds + 5 wb)
  • 15 wall ball
  • 12 lunges with sandbag
  • 9 hang power snatch @ 30kg

Saturday 18.2

Saturday's breakfast was a longer version of improving fitness. Got hspu's and goblet squats unbroken every round. It was nice to see that hspu's didn't bring any issues. Haven't been doing those lately that much but I guess all the work being done during the past years carry my performance quite alright through these tests.



Goblet squats with a kb burned my legs. Especially as they were smashed already in the morning because of those heavy volume back squats and yesterday's workout. I don't have a box of any kind but I do have a Rogue bench. It's not as high as an rx'd box so there's no point in jumping on top of it and call it a box jump. But jumping right over it without touching the box brings a good challenge. Doing 20 in a row gets heart beat up and legs shaking. Rowing pace was somewhere around 1.5x. I had the screen on calories but looked couple of times at the pace, it was between 1.54 and 1.58.




In the afternoon I went running. In the last minute I decided to put on a weight vest to add the stakes a notch. The weather has been hovering around 0 celsius degrees. Something minus, sometimes couple of degrees on the plus side. So the land is very icy at times. Today it was very slippery which brought its own spice to the run. It took me 35 minutes to run 5.5km.

Amrap 30. Result, 465 reps (6 rounds + 20 box overs)
  • 10 handstand push-ups
  • 15 goblet squats @ 32kg kettlebell
  • 20 box jump overs (don't touch the box)
  • 25 cal row
Run.
  • Run 5.5km with a 9kg weight vest



Monday, February 6, 2017

Beginning of February

Beginning of February

Wednesday 25.1

1. Emom x 12
Front squat doubles
1-3min: 100kg
4-6min: 105kg
7-9min: 110kg
10-12min: 115kg

2. Amrap 20
20 dumbbell snatch @ 25kg, alternate hands between every rep
15 wall ball shots
10 burbees
Result, 6 rounds + 10 snatches


Thursday 26.1

1. Emom x 10
1-5min: 1 rep @ 85kg
6-10min: 2 reps @ 80kg

2. Wod, 5 rounds of
3 rope climb
10 thruster @ 40kg
15 ghd sit-up


Friday 27.1

Intervals
7 sets of:
10 overhead squat @ 50kg
20 wall ball shots
All in. Rest as needed


Saturday 28.1

1. Wod, 5 rounds of
500m row
10 hang power clean @ 2x25kg dumbbells
20 pistol squats
10 ring dips


Monday 30.1

1. Intervals, 7 sets of
12 overhead squat @ 50kg
12 pull-up


Tuesday 31.1

1. Complex, every 2:00, for 14min
Squat clean thruster
Thruster
Push jerk
Push jerk
Barbell @ 75kg

2. Wod, 4rds of
15 push jerk @ 60kg
500m row
Time, 12.52


Wednesday 1.2

1. Wod, 10rds of
30 double unders
6 hang power clean @ 60kg


Thursday 2.2

1. Back squat 10x4 @ 120kg

2. Emom x 10
10 lunges @ 60kg

3. One legged romanian deadline @ 2x15kg dumbbells, 4x10 reps for both legs


Saturday 4.2

1. Hang squat clean triples @ 85kg

2. Wod, 10rds of
10 pull-up
10 burbees


Sunday

Morning work

1. Barbell work
A - thrusters up to 5x60kg
B- overhead squat up to 3x60kg
C - hang power clean singles up to 3x1 @ 85kg

2. Pair Wod,  chipper, "100's"
100 thrusters @ 40kg
100 pull-up
100 push jerk @ 40kg
100 toes-to-bar
100 goblet squat @ 32kg kettlebell
Time, 23.41

Afternoon

1. Amrap 5
8 dumbbell snatch @ 25kg
8 pistol squats
Result, 5rds + 3 snatch

Rest 5min

2. Amrap 5
12 call row
12 Kettlewell swing
Result, 4rds + 5 cal row

Rest 5min

3. Amrap 5
10 hang power clean @ 40kg
10 lateral burbees
Result, either 4 or 5 full rounds + 10 clean

Tuesday, January 24, 2017

End of January

End of January. Crossfit


Friday 20.1

1. Overhead squat 4x10 @ 50kg

2. Amrap 12
25 double unders
15 wall balls

Decided to start working on that overhead position for snatches / ohs. Longer sets of overhead squats. Later in the week I did singles with long pause in the bottom position. The workout was pure breathing



Saturday 21.1

1. Push press 5x5 @ 73kg

2. Running clock, 15 minutes
40sec work, 20sec rest
1st min, push press @ 2x15kg dumbbells
2nd min, commandos
3rd min, step-up @ 2x15kg dumbbells

I'm feeling good over those push press sets. Usually my overhead sets concern more push jerk style work. This time it was pure pressing. Rather heavy sets. The workout was more like a pair wod with Pauliina. She jumped in to do it with me. Great shoulder killer.



Sunday 22.1

1. Overhead squat singles, with 10sec pause (40, 50, 55, 60, 65kg)

2. Back squat
5x60
3x90
3x110
2x120
1x130
1x135
1x140
8x120
8x120
8x120
8x120

3. Overhead squat singles, with 10sec pause (50, 60, 65, 70kg)

4. Pair Wod with Antti
75 hang power clean  @ 40kg
75 pistol squats
75 front squat @ 40kg
75 burbees
75 shoulder-to-overhead @ 40kg
75 medball clean @ 9kg wall ball
The other one must row 20cal constantly

This was a great training day. Had some friends visit us for training purposes. First, the ladies got their share of our garage gym. Then it was time the boys to hit it. Lots of squatting took place. I'm very pleased to hit a 140kg single under which I did not get buried. Then long sets @ 120kg took my leg juice.

Finishing with a long metcon with Antti. It took us about 43 minutes in total :) My share was about 2/3 of the reps in each of the movements. This got to me big time. Legs cramped throughout the evening and it was difficult to straighten my legs. They still hurt somewhat. I've been foam rolling my ass off.



Monday 23.1

1. Workout
6 rounds not for time of:
3 power clean @ 80kg
10 handstand push-up

This was an easier session. Not for time. Just go through. Body ached a lot due to Sunday





Tuesday 24.1

1. Push jerk, 4x10 touch'n'go sets @ 70kg

Was in a hurry. Got through 4 sets of long sets of push jerk. Rather heavy sets. Probably haven't done this heavy sets @ 70kg barbell. Felt great!



Wednesday, January 18, 2017

Mid-January

Mid-January

Sunday 8.1

1. Every 2:00, for 20 min
Complex of:
Power clean
Hang squat clean
Thruster
Push jerk

5 sets @ 70kg + 5 sets @ 72kg

2. Amrap 12
15 wall ball
12 burpee
9 toes-to-bar
Result, 5rds sharp

Tough one!

3. Accessory
Single leg romanian deadlift @ 2x25kg dumbbells

First time doing rdl's with these weights. It was good!

Monday 9.1

1. Oly, emom x 15 min
1 squat clean @ 95kg

Great to notice I can still move a barbell.

2. Thrusters
15 reps @ 60kg
15 reps @ 60kg
10 reps @ 65kg
10 reps @ 65kg
5 reps @ 70kg
5 reps @ 70kg

These were unbroken sets. Rest as needed between sets.

Friday 13.1

1. Complex,  every 2:00, for 20min
Power clean
Hang power clean
Hang squat clean
Front squat
Thruster
4 sets @ 70kg
3 sets @ 73kg
3 sets @ 75kg

Thrusters are working well nowadays. No mobility restrictions there as it used to be.

2. Intervals
3 sets of:
5 power clean @ 60kg
10 front squat @ 60kg
5 push jerk @ 60kg
10 pull-ups

Gross... About one minute of work

Saturday 14.1

7rds
9 power snatch @ 40kg
15 wb
21 du

Got this one from my brother. The light weight was deceiving.

Sunday 15.1

1. E2mom x 20min
7 thrusters @ 60kg

2. Wod, 5rds of:
1 deadlift @ 140kg
10 t2b
15 lateral burpee
Time, 10.32

Burpees were kinda nasty mofos

Monday 16.1

1. Wod
5-4-3-2-1 of:
Rope climb
Clean and jerk @ 80kg

2. Amrap 8
2-2, 4-4, 6-6... of:
Pull-ups
Box jumps
156 reps  (12 pull-ups on round of 18's)

The first one was a blast! Barbell was surprisingly light at 80kg's. Happy happy

Tuesday 17.1

Wod, 5rds of:
Run up and down the street
15 hspu

Shoulder killer

Saturday, January 7, 2017

Turn of the year

Turn of the year. Training at my garage gym. You'll see some pics and videos at my instagram  @ Donscrossfit.



Wednesday 28.12

  • Intervals
  • Every 4:00, for 20 minutes (5 sets), perform the following as fast as possible
  • 15 pull-ups + 10 push jerks @ 60kg
  • It took about 50-55 seconds per round



Thursday 29.12

  • Amrap 30 minutes
  • 4 thrusters @ 60kg
  • 8 burpees
  • 12 toes-to-bar's
  • 16 cal row
  • Result, 7 rounds + 12 t2b




Friday 30.12
  • Every minute on the minute x 10 minutes:
  • 3 back squats @ 120kg

  • Accessory, 5 rounds of:
  • 20 double unders
  • 20 kettlebell swings @ 32kg





Saturday 31.12

  • Every minute on the minute x 15 minutes:
  • Squat clean @ 90kg

  • Amrap 8 minutes:
  • 2-2, 4-4, 6-6…
  • Handstand push-ups
  • Cleans (power/hang)
  • Got round of 10's finished + 12 hspu

  • Wod, 5 rounds of:
  • 20 wall ball shots
  • 10 step-ups with 60kg barbell, back rack


Sunday 1.1
  • Every minute on the minute x 15 minutes
  • 1-5min: 3 reps @ 40kg
  • 6-10min: 2 reps @ 50kg
  • 11-15min: 1 rep @ 55kg

  • "Linna-DT"
  • 3 rounds @ 50kg
  • 2 rounds @ 60kg
  • 1 round @ 70kg
  • DT is 12 deadlift, 9 hang power clean and 6 push jerks


Monday 2.1

  • Wod, 5rds of:
  • 8 handstand push-ups
  • 16 pistol squats


  • Intervals, 4 sets of:
  • 20 pull-ups
  • 400m run


Tuesday 3.1

  • Wod, 4rds of:
  • 15 overhead squats @ 40kg
  • 15 burpees
  • 400m run



  • Accessory
  • 50 ring dips
  • 75 ring push-ups
  • 60 toes-to-bar




Thursday 5.1

  • Push press 5x5 @ 70kg
  • Back squats 2x6 @ 120kg



Friday 6.1


  • Shoulder press, build up (55, 58, 60, 62, 64, 66, 67kg)



  • Shoulder press
  • 4x3 @ 60kg
  • 4x6 @ 50kg
  • 4x10 @ 40kg



  • Acceessory, 300 air squats




Saturday 7.1

  • Front squat 4x10 (90, 95, 100, 105kg)




  • Every minute on the minute x 21 minutes
  • 1st min: 12 pull-ups
  • 2nd min: 10 kettlebell swings @ 32kg
  • 3rd min: 8 back squats @ 60kg











Tuesday, December 27, 2016

Happy Holidays

Happy Holidays. During Christmas time I had the opportunity to hit it almost every day, only Eve was a rest day. On that day I focused purely on celebrating this festivity. Couple of rather spicy ones took place.




Thursday 22.12
Every 10:00, perform one wod

  • 21-15-9 of:
  • Wall ball
  • Burpee

  • 21-15-9 of:
  • Hang power clean @ 40kg
  • Push-up

  • 21-15-9 of:
  • Shoulder-to-overhead @ 40kg
  • Air squat

  • Times: 4:15, 3:30, 2:51

This looks easy on paper. However, my feeling could not be further away from it. I wanted to have intense work being done. After the first piece it felt like it´s enough for the day hehe. My body was sore as I woke up in the morning, especially my arms / triceps. So doing pushing in a fast pace mode made them almost numb. It took me a little over 4 minutes to complete. Went unbroken all the time and with as little as possible transitions. Burpees probably slowed down somewhat during the process.



Both elements were also unbroken on the second piece, on both cleans and push-ups. Push-ups were the more difficult part of this one. Had to take short pauses on top at times in order to finish it ub.

The third one´s jerks went nicely even as the last reps of the sets felt challenging. Not that it was a heavy barbell. It was light indeed. But my body was shaking because of the intensity. Arms and shoulders were burning, and legs were on fire. Air squats felt very nasty at this point. I didn´t give slack to my body on this one so it hurt.



Friday 23.12
  • Overhead complex, 5 sets of:
  • 2 push press
  • 2 push jerk
  • 2 split jerk
  • Barbell @ 70kg

It felt great to put the barbell to the sky. Barbell cycling in a combination of three different press/jerk styles. My warm-up was basically same routine at 40 and 60 kilos, then on to the work. This was good. On some sets I went touch´n´go from first to last rep, on some sets I paused on the front rack before another lift.



Wod
  • 20min amrap of:
  • 10 pull-up
  • 7 front squat @ 70kg
  • Run up and down the street (ca. 400m)
  • Result, 5 rounds + 200m run


Last time I wrote I haven´t been doing pull-ups in months. Then I did 50 in an accessory style, and it hurt in my lats for a couple of days. This time I went more ambitious with the number of reps per set. Positively surprised that pull-ups were not an issue at all in this metcon.

After jumping down from the pull-up bar, I went for squats. Unbroken each set, tng. Right on to running back and forth the street in front of our house. This was a great workout. Felt like a steady pace all the way. Truth can also be that running slowed down a notch. Result was 200 meters shy of 6 full rounds.



Saturday 24.12

Rest day. There´s a lot of action taking place on Christmas Eve so there´s always a lack of time to do any training. Plus I had decided beforehand that I´ll focus on spending time with family.



Sunday 25.12
  • Front squat 5x5 @ 110kg


Just came up with the idea of throwing 110kg on the barbell, and complete 5 sets of 5´s. These went great in my opinion. Had no problems with them. It was super to realize afterwards that the last time I did front squat 5´s, the last set was a tight 110kg. And today I completed 5 sets at the same weight.

  • Wod, 8min amrap
  • 2-2, 4-4, 6-6… of:
  • Overhead squat @ 40kg
  • Toes-to-bar
  • Result, round of 12 reps + 8 t2b


There´s a little walking back and forth between stations. In the beginning I could have saved some time with the spots being closer but in the latter rounds this wasn´t an issue anymore. Ohs was unbroken all the way. Broke the t2b´s on the round of 12´s (into 8+4). Last round was also tough on the toes-to-bar. I finished the round of 14´s after the 8min time domain was full.

Accessory
  • 3x20 unbroken sets of hang power clean @ 40kg
  • Recovery run in the end


My father-in-law Kari was there to train with me. He went running and deadlifting, plus he threw some kettlebells around. I decided to do some accessory stuff. It turned out to be high rep cleans with light weight. These hurt in my grip.

Monday 26.12

  • Oly
  • Clean and jerk, unbroken sets of:
  • 5 reps @ 60kg
  • 4 reps @ 70kg
  • 3 reps @ 75kg
  • 2 reps @ 80kg
  • 1 rep @ 85kg


I´m very happy jerks are getting back to where they used to be, and how they looked like. This were touch´n´go sets all the way. Except that last single at 85kg where I paused on the front rack before the jerk.



Oly
  • 4x5 hang squat clean @ 80kg

Smooth stuff.

  • Wod, 12min amrap of:
  • 4 deadlift @ 130kg
  • 8 handstand push-up
  • 12 pistol squat
  • Result, 6 rounds + 4 deads


Nasty mofo! None of these elements were easy. Okay, deadlifts were not super heavy but I just haven´t gone heavy so these were something to focus on. Hspu´s were probably the one I felt most confident about. Pistols were a misery but still doable. It was funny how it felt I´ll crash on the ground if I try to complete the first rep. But once I started lowering myself, they felt just fine anyway. That´s kinda cool to understand that you can do the work no matter how it feels like.






Wednesday, December 21, 2016

Week 50: Klaukkala & Munkka

Week 50. Mostly working at home this past week. Working towards heavy breathing and some strength too through squats. Mostly muscle endurance and mental game. On Monday I worked in Munkka where we used to live couple of months this past fall.




Tuesday 13.12

  • Wod, 3rds of:
  • 2min amrap push jerk @ 60kg
  • 2min rest
  • Result, 25-23-23 reps
This is a classic workout in my head. I stole this years ago from the legend himself, Mikko Salo, and have worked through this for couple of times. Great one! First round was 10-5-5-5, the latter ones were 10-5-5-3 reps. This was the best I've performed in this workout.



Wednesday 14.12
  • Wod, 10 rounds of:
  • 15 cal row
  • 10 clean and jerk @ 40kg
Nasty one. I had man flu on Monday this week and my lungs were not yet in full capacity this day so I completed the first part of this in a decent manner at 9.05, then took a break and finished the workout more easily.





Friday 16.12
  • Every 90 seconds, for 15 minutes
  • 5 touch'n'go clean and jerks @ 60kg
Very good one. As always when you throw c&j in the game. Got them done smoothly. Muscle endurance getting better with semi-heavy weights.

  • Workout
  • 5 rounds of:
  • 5 back squat @ 120kg
  • 10 handstand push-ups
This was quite different. Heavy-ish back squats. Could be seen as a pure strength element. But throw in 10 hspu's after every set to create a different stimulus in the body. Went through unbroken each set. I took a break (rest as needed) between rounds.





Saturday 17.12
  • Wod, 15min amrap of:
  • 5 power snatch @ 50kg
  • 10 burpee
  • 15 toes-to-bar
My butt cheeks hurt after Friday's squats. Completed a morning metcon in the park before heading to Helsinki for Christmas errands. Snatches ain't my forté so this got tough. Even though there were a limited amount of them per round. Since I haven't done much t2b's I needed to break them more than before. Good workout to say the least!




  • Accessory
  • 50 pull-ups
In the end I did some pull-ups. It's been 2-3 months since doing them the last time. I've used a poor pull-up bar as an excuse but I can't lie to myself anymore. The pull-up bar that I have at home is thinner than what you're used to at a crossfit box, and it's located under a roof eave. That makes it impossible to do muscle-ups but it's okay to do pull-ups / t2b's anyway. Did these in small sets and still my lats hurt a lot the following days :)






Sunday 18.12
  • Oly, hang squat cleans
  • 3x50, 60, 80, 85, 90kg
  • 6x80kg
Antti came to workout with me which was great! Having a partner share the suffer works every time. We did some cleans to start with, then he did Fran for the first time in his life while I fought through the following.
  • Wod, 6rds of:
  • 10 thrusters @ 50kg
  • 10 pistol squats
  • 10 kettlebell swings @ 32kg
Tough. Lower body got smashed. It took me days to recover my quads from this one. Got the thrusters unbroken each round. Pistol squats were completed alternating leg after each rep. Overall this was quite horrible. But I'm kinda proud of this one








Monday 19.12
  • Wod, 6rds of:
  • 30 dumbbell snatch @ 25kg
  • 600m run
Went to old hoods and threw down in an outdoor workout in a park. Had taken a dumbbell from home with me, and that came in to use nicely in this workout. As simple as it gets, db snatches and running in the park. Back and forth for about 25 minutes.


  • Cool down
  • 1 mile run
  • 30 dips
  • 1min run
Had no hurry this time as my girls were meeting some friends in the city. So I decided to go for more like a jog, then couple of sets of dips at the beach, and finally jogging back to the in-laws' place where we had dinner in the evening.



Wednesday 21.12
  • 5 rounds of:
  • 20 thrusters @ 40kg
  • 20 cal row
On Tuesday schedules didn't allow a training session to commence. On Wednesday we had some crossfit friends at the house but due to one guy's man flu we weren't able to go for a pair workout. Instead, I went after this one in the evening solo. Gross. Lungs hurt. Still, there were was something beautiful. Three rounds were unbroken, the last two ones were 14-6 reps.




Monday, December 12, 2016

Week 49: Partner wods, Single wods, LinnaMasters

Week 49. This past week I got friends accompany me in some of the workouts. I also went to see one throwdown in Hämeenlinna with Toni where my brother was competing in the Masters category 40-45 years. I'm training outdoors so nowadays the weather plays a bigger role than before. It's currently around minus 10 celsius degrees and we have a little snow in the ground. The winter is about to arrive for real.



Tuesday 6.12

  • Wod, 20min partner wod with Pauliina
  • 2min row
  • 2min hang clean and jerk @ 2x15kg dumbbells
  • The other one rows, while the other one clean and jerks. Change roles every 2min
  • Accessory, core work
  • Accessory
  • 10 sets of:
  • 12 walking lunges with 60kg barbell on back rack

It was awesome to hit it with my wife. Other one was rowing all the time, in 2 minute intervals. While the other one rowed, the other one did as many reps as possible of clean and jerks with a dumbbell, from hang position every rep. There was naturally also a 2 minute time window for this piece. So there was basically 10 x 2 min time slots, 5 for each movement. I believe we both had approximately 20 reps c&j every time. Took a shot at lungs and shoulders on this one.

Afterwards I went to the park with a barbell and performed lunges until my ass cramped. This was perfect to finish the day, and my posterior chain. The following days felt in my flutes for sure.




Wednesday 7.12

  • Every 30 seconds, 1 squat clean, for 15 minutes
  • 1-5min: 80kg
  • 6-10min: 85kg
  • 11-15min: 90kg
  • Every 2:00, for 12 minutes (6 sets)
  • 10 thrusters @ 50kg
Some barbell action for Wednesday. The first part got surprisingly spicy towards the end. I needed to lower the bar gently every time, no chance to drop the barbell. Got them done nicely though. The latter part was written to get a touch of high-rep / heavier thrusters. Usually they tend to be at 40 kilos. Or if they are heavier the volume stays lower. This was a lot of fun, and it was good to witness the bar moved well.





Thursday 8.12

  • Wod, 30min amrap of:
  • 500m row
  • Run up and down the street (ca. 400m)
  • Time, 28.50 after 6 rounds
Running is always a good option. So it rowing. Why not combine them. At the gym I used to go before, this wasn't possible because of the premises. At home it's more than possible. Okay, don't know what that means but it sure was a good combination. This was a bit longer than a "normal" workout which means to say I didn't start with an all in pace from the beginning. Still, this started to feel nasty. Was supposed to go for a 30 minute amrap. As I finished the 6th round a little shy of 29 minutes our daughter woke up, started crying and it was my time to step up being a dad :)



Friday 9.12
  • Hang power clean 5x5 @ 70kg
  • Wod with Antti
  • 2min amrap, 2min rest, for 20 minutes
  • 10 deadlift @ 100kg / 70kg
  • 15 wall balls
  • As many reps of burpees as possible in the remaining time
  • Result, 16, 16, 16, 16, 18 burpees
Antti came to a workout session. We started with power clean 5's from hang position, alternating between sets. There weren't much recovery between sets. We just changed the weights and then it was time to go again.

The latter part threw me off guard. Didn't realize how it would feel like. It was painful. 2min amraps of deads, wb's and quite a bunch of burpees. Those burpees killed me. On the first round I got 16 reps, and then just tried to stick with that number. It felt worse and worse by the round. But mental game was strong and I got them done. On the last round I did 2 extra ones.



Saturday 10.12
  • Rest day. LinnaMasters throwdown in Hämeenlinna
Bro was competing in the 40-45 category and I was some sort of coach for him on the competition. We talked strategies for each event. First one was a modified hero wod DT, 3 rounds @ 50, 2 rounds @ 60kg, and 1 round @ 70kg. Second event was 3-3, 6-6.. of overhead squats and t2b's in a 6min amrap. Last one was 9 min amrap of 30 cal row, 20 thrusters @ 50kg and 10 c2b's. Sipa made it to the 6th place overall, a great performance, proud of you bro!



Sunday 11.12
  • Wod, 6min amrap
  • 2-2, 4-4, 6-6… of:
  • Thrusters @ 50kg
  • Toes-to-bar's
  • Result, round of 12's finished
  • Wod, 15min amrap of:
  • 5 snatch @ 25kg dumbbell, right hand
  • 5 snatch @ 25kg dumbbell, left hand
  • 10 clean and jerk @ 25kg dumbbell, alternating after each rep
  • Run in the park (ca. 400m)
  • Result, 4 rounds + 10 snatch


  • Accessory
  • 4 rounds not for time of:
  • 8 curls right into 12 shoulder press @ 15kg dumbbell, right hand
  • 8 curls right into 12 shoulder press @ 15kg dumbbell, left hand

These two workouts were quite bad ass. It was great that thrusters are working well for me right now. 50kg bar is not that bad. I went unbroken on all but the last round (round of 12's). I believe t2b's needed to be broken up at the round of 10's.

The latter metcon was done the in the park. Snatches and clean and jerks with a single 25kg dumbbell. Those 20 reps in the beginning of each round made breathing go heavy and legs go jello. It was not cool to start running right after.

In the end I did some accessory stuff with a 15kg dumbbell.