Monday, December 5, 2016

Weks 42-48: Klaukkala

Weeks 42-48. Lots of work has been put in. We moved to Klaukkala with Pauliina and our "newborn" baby. She's over 5 months now. She's kept us busy for sure. Everything has been great with her though but I can just see there's a lack of time for basically anything. Somehow I have sneaked workouts with the help of my lovely wife.

The training facility at our home is awesome. I put my hand in my pocket, picked up some money and went shopping at Rogue. Ended up purchasing a strongman element Yoke 2.0 with an additional pull-up bar and it also works as a squat rack simultaneously. There's a total of about 200kg weights, big plates for 170kg and fractional plates for 25kg. I also bought gym mat, total of 10 meters so I was able to use that as a platform at the garage gym to make the "floor" more balanced. That can also be utilized if I train at the park or the driveway.



It's been a blast throwing down outdoors every single time I get a chance to train. It's probably been something around 5-6 times a week. Volume has come down a lot as usually my sessions consist of either strength or conditioning piece. Whereas previously it was 2-3 pieces per session. Body feels fresh all the time which is a bit awkward. That also leaves me a feeling that I could smash my body a lot more. Currently I'm just happy to workout this volume. Maybe in the future there is a possibility to add volume but this is the case now.



Sessions have been versatile as this is crossfit anyhow. It's great to go outdoors when it's minus 5 celsius degrees. Just put more clothes on and your fine. I just have to wear winter gloves all the time. Maybe not ideal for barbell cycling haha. The grip has been a bit funny. Somehow I have already gotten used to it though.





Here are some wods I've done.

Wod, for time
  • 1.000m row
  • 50 db snatch @ 25kg

Strongman
  • Yoke carry, up and down the park

Wod, for time
  • 4 rounds of:
  • 15 kb swing @ 32kg
  • 10 t2b
  • 20 medball squat clean


Wod, for time
  • 5 rounds of:
  • 10 hang power clean
  • Run up and down the street (ca. 400m)

Wod, for time
  • 10 back squat @ 70kg
  • 20-16-12-8-4 db snacth @ 25kg between squats

Wod, for time
  • 3 rounds of:
  • 30 shoulder-to-overhead @ 40kg
  • Run up and down the street (ca. 400m)



Wod, for time
  • 5 rounds of:
  • 10 overhead squats @ 40kg
  • 20 db snacth @ 25kg

Pair workout
  • Yoke carry 60m (1 athlete carries the Yoke all the time). Simultaneously a chipper:
  • 50 back squat @ 60kg
  • 50 t2b
  • 50 hang power clean @ 60kg
  • 50 medball clean
  • 50 db snatch @ 25kg


Wod, for time
  • 5 rounds of:
  • 15 kettlebell swings @ 32kg
  • 20 sandbag squats
  • 300m run

Intervals
  • Every 3:00, for 8 sets
  • 250m row + 8 burpees, full force


Wod, for time
  • 10 squat clean @ 40kg
  • 10 squat clean @ 50kg
  • 10 squat clean @ 60kg
  • 10 squat clean @ 70kg

Wod, for time
  • 8min amrap of:
  • 2-2, 4-4, 6-6…
  • Db snatch @ 25kg
  • Burpees

Wod, for time
  • 15min amrap of:
  • 7 shoulder-to-overhead @ 60kg
  • Run up and down the street (ca. 400m)


Wod, for time
  • 5 rounds of:
  • 5 power clean @ 70kg
  • 12 toes-to-bar's

Wod
  • 20 thrusters @ 40kg
  • 15 thrusters @ 50kg
  • 10 thrusters @ 60kg
  • 5 thrusters @ 70kg

Wod, for time
  • 3 rounds of:
  • 1.200m run
  • 25 burpees

Emom x 21min
  • 1st min, 15 kb swing @ 32kg
  • 2nd min, 12 goblet squats @ 32kg
  • 3rd min, 9 shoulder-to-overhead @ 50kg


Wod, for time
  • 14min amrap of:
  • 20 wall ball
  • 10 toes-to-bar
  • 5 hang power clean @ 70kg

Wod, for time
  • 5 rounds of:
  • 5 clean and jerks @ 60kg
  • 15 sandbag squats
  • Run in the park (ca. 400m)

Wod, for time
  • 15min amrap of:
  • 10 hang power snatch @ 30kg
  • 20 wall balls

Wod, for time
  • 5 rounds of:
  • 7 handstand push-ups
  • 14 kettlebell swings @ 32kg
  • Run up and down the street (ca. 400m)

Additional work relating to barbell cycling, strength work, sled pull, bodyweight work, accessories with dumbbells, oly lifts, bar complexes, interval work. It's been fun!




Weeks 40-41

Weeks 40-41. Couple of workouts have been completed

Ou, it looks like I had a draft of a post ready to be published. Only 2 months late though :) Life has been busy lately. These were workouts I did when still living in Munkkiniemi, Helsinki. Don't have any pictures right now to liven the post.



Monday.
  • 4.8km run and 60 toes-to-bar's


Tuesday.
  • Pair workout with Toni
  • 80 thrusters @ 50kg
  • 80 pull-ups
  • 80 squat cleans @ 50kg
  • 80 burpee box jumps
  • 80 cal air bike

Wednesday.
  • 5 rounds of:
  • 5 deadlifts @ 110kg
  • 10 handstand push-ups
  • 40 abs


Sunday.
1. Push jerks @ 60kg (10-10-8-8-8 reps)
2. Workout,
  • 15min amrap of:
  • 10 back squat @ 60kg
  • Run in the park



Monday.
  • Workout of running and toes-to-bar's


Wednesday.
  • 10 hang power cleans @ 70kg
  • 20 pistol squats
  • 8 hang power cleans @ 70kg
  • 20 pistol squats
  • 6 hang power cleans @ 70kg
  • 20 pistol squats
  • 4 hang power cleans @ 70kg
  • 20 pistol squats
  • 2 hang power cleans @ 70kg
  • 20 pistol squats







Sunday, October 2, 2016

Sunday 2.10: Squat cleans, Step-ups

Sunday. Emom x 10 min: 3 hang squat cleans @ 80kg. Accessory, 5 sets of: 12 step-ups @ 60kg

Barbell work all the way. First squat cleans, then accessory stuff to strengthen lower body.



Oly.
  • Every minute on the minute x 10 minutes:
  • 3 hang squat cleans @ 80kg
Found a steady spot at our current house so I was able to knock down couple of sets of squat cleans. My traps were sore from yesterday's cleans but it sure felt awesome to get hands on a bit heavier barbell. My neck and left shoulder have been sore for the past 3 weeks. I have never had any issues sleeping in various beds but this time the first bed on our journey was the worst I've ever had. Since then my left shoulder has felt a bit numb and neck is sore. Got to take that into account when writing my wods.





Accessory.
  • 5 sets of:
  • 12 (6/6) step-ups @ 60kg
It would have been nice to throw that barbell overhead but I didn't dare. Same reason kept the weight moderate on the step-ups but it was a good choice to get more burden for the legs. Went 6 reps on the left leg and then 6 reps on the right leg.
















Saturday 1.10: Intervals of cleans and burpees

Saturday. Intervals, 6 sets of: 10 hang power clean @ 60kg + 10 burpees.

After almost 3 weeks of traveling in France and Italy, it was time to dial back and return home, back to grinding. I missed my barbell big time. There were some training abroad as well but weights were pretty much non-existing.



Intervals.

  • 6 sets of:
  • 10 hang power cleans @ 60kg
  • 10 burpees
Got outdoors in the evening as you can see from the video. Not much to be seen as it's getting darker this time of the year. Didn't have a timer but I checked from tape that the recovery was around 1-2 minutes between sets. Basically the idea was to settle the breathing a notch before hitting another set. Unbroken every round of course, otherwise it would have been a bit awkwardly written workout. The purpose 







Monday, September 26, 2016

September: Abroad

Abroad. We spent the latter half of September abroad, travelling for about 2 weeks in France and Italy. It was naturally been a blast relaxing and enjoying holiday with family.

In October we have mostly been concentrating in finishing the renovation of our new home. It's been a massive operation and has taken all spare time from both of us. Haven't had any time to update my workouts as it feels like life has been scheduled by the minute. Hopefully it's gonna settle down a bit in the upcoming weeks :)

That period was the least active crossfit time I have ever had. At first thought it's very odd and I don't know what to think about it but then again, people tend to say it's good to have some time off every now and then so I decided to give it a shot and not worry a bit over it. There's been couple of wods anyhow.

1. Wod, 5rds of:
36m lunges
15 burpees

2. Wod, 5rds of:
30 squats
16 box step ups on a park bench
15 push-ups

3. Wod, swim

4. Wod, swim for an eternity

5. Wod, 4rds of:
20 burpees
50 squats

6. Wod, 5 rds of:
50 du
6x18m swim

7. Accessory, 3 sessions of pure swim technique. Watching videos and analysing them to improve skills

Sunday, September 11, 2016

Sunday 11.9: Barbell, Run, Burpees

Sunday. Metcon, 3rds of: 6 hang power clean (60kg), 6 jerk (60kg), 200m run, 12 burpee, 200m run.

Great day training in the park, in the sun shine. In the evening we went for a 6km walk and some pull-ups at the beach. Not a bad day! There's a clip of the workout in the bottom of this post.



Metcon.

  • 3 rounds of:
  • 6 hang power clean @ 60kg
  • 6 push jerk @ 60kg
  • 2x100m shuttle run
  • 12 burpees
  • 2x100m shuttle run


















Part of the workout




Saturday, September 10, 2016

Saturday 10.9: Deadlifts, Pistols, Lunges, Push-ups

Saturday. Deads 7x6 @ 140-160kg. Gymnastics, 5x20 pistols. Accessory, 4rds of: 30 lunges, 25 push-ups.

First time putting all the plates on the barbell for modest weight pulls from the ground. Then some skills as I did 100 pistol squats before hitting the last piece with my wife. She told we'd do lunges and push-ups.


Pulls.

  • Deadlift 7x6 (140, 160, 140, 140, 140, 140, 140kg)

It felt great to get a little heavier barbell on my hands. It's been a notch lighter since I stopped training at my previous gym. There's a little transition before we move to our new home. Then I will get back in action for real. Next week we'll go for a holiday. Until then, I'll keep doing crossfit at our current home.



Gymnastics.

  • Pistol squats, alternating 5x20 reps
Pauliina worked on her deadlifts whereas I practiced sets of unbroken pistol squats, alternating between legs after each rep. Haven't been front or back squatting lately, and it felt like these pistol squats were heavy, a little heavier by each set.

We have been walking around in the nature quite a lot. Yesterday we wandered in Seurasaari to watch the sunset. Below there are couple of pictures along the trip.




Accessory.


  • 4 rounds of:
  • 30 walking lunges, bodyweight
  • 25 push-ups
Not a timed workout. It was cool to do this side by side with Pauliina, each rep was completed at the same time. Synchronized movements as a team =)






Thursday, September 8, 2016

Wed-Thu 7-8.9: Cleans, Run, Barbell cycling

Wednesday. Lots of cleans. Thursday, metcon of running and barbell cycling with light weight.


Wednesday.

  • Hang power clean 5x5 @ 80kg
  • Emom x 10 min: 2 hang power clean @ 90kg
Purely moving the barbell. This was the first time I went a little heavier with the weights when training in Munkka, outdoors. It's been a blast doing stuff in the nature. Somehow I get a lot of kicks training outdoors. There's definitely a little twist working at an unsteady grass. But it's something I'm gonna get used to in the long run. I will train somewhere else than gym for the most of my times in the future.







Wednesday's clean session

Thursday.

  • 15 thrusters @ 40kg
  • Run around the block
  • 15 hang power clean and jerk @ 40kg
  • Run around the block
  • 15 push press @ 40kg
  • Run around the block
  • 15 front squat @ 40kg
  • Run around the block
  • 15 back squat @ 40kg
  • Run around the block

Practically without no warm-up I started moving that light bar. Every bar set was unbroken of course with such light loading. My shoulders took beating in this one. That was kind of a funny thing as I thought legs would get killed. Breathing was high for sure, from the very beginning. Running around the block meant about 400m lap each round.











Tuesday, September 6, 2016

Thu 1.9 - Tue 6.9: Oly and Metcons

It's been purely outdoor training for the past week or so. I got part of my stuff from Rogue. I've been playing a little with my barbell and plates.


Thursday.
  • Wod, 4 rounds of:
  • 50 air squats
  • 25 push-ups
  • Accessory, 4x50 lunges
We have been walking around a lot in this new place as the nature is showing its best here. We are living here for couple of weeks until we get to move to our new home. The workout on Thursday was bodyweight purely.



Saturday.
  • Emom x 9 minutes
  • 8 hang power clean @ 60kg
  • 7 hang power clean @ 60kg
  • 6 hang power clean @ 60kg
  • 5 hang power clean @ 60kg
  • 4 hang power clean @ 60kg
  • 5 hang power clean @ 60kg
  • 6 hang power clean @ 60kg
  • 7 hang power clean @ 60kg
  • 8 hang power clean @ 60kg
  • Emom x 9 minutes
  • 8 push jerk @ 60kg
  • 7 push jerk @ 60kg
  • 6 push jerk @ 60kg
  • 5 push jerk @ 60kg
  • 4 push jerk @ 60kg
  • 5 push jerk @ 60kg
  • 6 push jerk @ 60kg
  • 7 push jerk @ 60kg
  • 8 push jerk @ 60kg
Stole this one from Toni. First time playing with my new barbell. It was a blast. The workout was wuite nice. Could have been a notch heavier or more reps though. Especially on the cleans. Jerks started to burn shoulders quite a bit.










Sunday.
  • Weighted pull-ups (with a kid in front rack)
  • Metcon, 4 rounds of:
  • 15 thrusters @ 40kg
  • 340m run
Little girl got her first wod in the books in the form of pull-ups. Got to start them young so they can learn new skills and habits in a healthy way.

Afterwards I did a spicy metcon of running and thrusters. Barbell moves were unbroken every round, and on the run I also tried to keep a steady, modest pace to make this hurt more.











Monday.
  • Emom x 5 minutes:
  • 7 hang power snatch @ 40kg
  • Emom x 10 minutes:
  • 11 front squats @ 40kg
On Monday we went for a long walk in the nature. When the sun went down, I went to the garage, picked my bar and went outdoors in the dark to move some light weight. Hurt in my legs for sure. Even with light weight.



Tuesday.
  • For 20 minutes:
  • 1 min row
  • 1min air squats (around 30 reps per round)
  • 30sec on, 30sec off, for 7 minutes:
  • Burpees
  • Accessory, 4x10 strict press @ 2x16kg dumbbells
We had a work related trip to Tallinn, Estonia. I got one colleague to hit a workout with me. She hadn't tried this great sport called crossfit before so it was good to get some intensity in the workouts. Rowing and squats definitely killed my legs. Burpees were 12 per round except the last 2 minutes that were 10 reps per round.