Tuesday, April 11, 2017

First half of April

First half of April. Basic training stuff, moving around, and taking care of my health and overall fitness.

Saturday 1.4

Barbell cycling.
  • 10-9-8-7-6-5-4-3-2-1 of:
  • Front squat
  • Press
  • Back squat
  • Press
  • Barbell @40kg
I was sick for about 2 days. Went vomiting and stuff, so I just wanted to move a light barbell a bit to get back on track. Not for time.

Sunday 2.4

Snatch complex.
  • 1 snatch
  • 2 hang snatch
  • 2 overhead squats
  • 3 sets @ 40, 45, 50, 55kg each
Working on my snatch again. I have been focusing on this stuff lately.

  • Barbell row
  • 4x20 reps @ 55, 55, 65, 65kg

Workout. PM
  • 8 rounds of:
  • 10 pull-ups
  • 10 shoulder-to-overhead @ 50kg
  • 10 pistol squats
This hurt nicely. Good one. Unbroken each round.

Monday 3.4

  • 1 power clean
  • 1 hang squat clean
  • 2 push jerk
  • Barbell @ 50, 60, 70, 75, 80, 85kg
Morning workout at Stadi Crossfit. I like to move some barbells around when hitting that Box.

Power clean singles.
  • 90, 95, 95kg

  • Every 2:00, for 12 min (6 sets). All in pace
  • 6 thruster @ 60kg
  • 2 rope climbs
It's cool to combine rope climbs and some barbell action. This time a little heavier thruster.

  • 3 rounds of:
  • 30 ghd sit-ups
  • 15 overhead squats @ 40kg
This got to my core and hip flexors quite a lot.

Tuesday 4.4

Training with my brother Sipa. Awesome day at Esport Express. First time visiting the place. Like a perfect crossfit box.

Snatch complex.
  • 1 snatch
  • 1 overhead squat
  • Barbell @ 40, 50, 55, 60, 65, 67.5kg
I know this is baby weight for most but for me this is heaviest I've gone in long time. Felt super!

Amrap 5 min. Result, 44 reps
  • You go, I go
  • Squat clean @ 80kg
Freaking great workout, throwing some barbell with my bro. Right on the money.

Workout. Time, 33 min
  • 3 rounds of:
  • 50 pull-ups
  • 40 handstand push-ups
  • 30 toes-to-bar's
  • 20 front squats @ 80kg
  • 10 rope climbs
Huh, long one.

  • Every minute on the minute, for 10 minutes
  • 2 front squat @ 110kg

Thursday 6.4

Snatch complex.
  • 1 snatch
  • 3 overhead squats
  • Barbell @ 40, 45, 50, 55, 60, 65kg
I'm feeling confident that I can move +60kg barbells nicely on snatch.

  • Every 0:45, perform 1 snatch @ 60kg

Friday 7.4

  • 5 rounds of:
  • 7 front squat @ 70kg
  • 14 pull-ups
  • 21 wall ball shots
Hurt just like it was supposed to. Unbroken.

Saturday 8.4

  • Every 0:30, for 10 minutes
  • 1 clean and jerk @ 80kg
  • Touch'n'go at front rack
Working on moving barbell as efficiently as possible at a notch heavier weight.

Amrap 25. Result, 5 rounds + 6 burpee
  • 15 thrusters @ 40kg
  • 15 burpees
  • Run up and down the street
Shoulder murder. Burpees killed me.

Sunday 9.4


  • 7 sets of:
  • 3 power clean
  • 3 front squat
  • 3 push jerk
  • Barbell @ 70kg
My body felt like it was hit by a truck after that Saturday's thruster/burpee workout.

  • 5 rounds of:
  • 400m row
  • 12 handstand push-ups


  • Lunges, 10 x 40, 50, 60, 70, 80kg
This Sunday witnessed a double session. It was cool to do lunges at these weights. Haven't gone heavier than 60kg before this day.

Amrap 20. Result, 5 rounds + 6 man makers
  • 10 man makers @  2x15kg dumbbells
  • 20 lunges @ 2x15kg dumbbells
Disgusting workout. Did this with Antti, shared the mystery with him. We were done after this one.

Monday 10.4

Active recovery

  • 3 x 2.000m row
  • Easy pace. Walk around for a while, then sit back on the rower

Tuesday 11.4


  • 2 snatch + 2 overhead squat
  • Barbell at 40, 45, 50, 55, 60, 62kg


  • Snatch singles 5x1 @ 62kg

Again, snatches to work on my technique. Feeling more and more confident with weights over 60kg.


  • 5 rounds of:
  • 8 overhead squat @ 50kg
  • 16 pistol squats
  • 12 toes-to-bar's
Broke the t2b's on some rounds. Rest were unbroken. Ohs was the easiest of movements.

Monday, April 10, 2017

End of March 2017

End of March 2017.

Sunday 19.3

  • Every 2:00, for 18 minutes (9 sets): back squat
  • 3 sets @ 120kg
  • 3 sets @ 123kg
  • 3 sets @ 126kg

These weren't that heavy as I stop to think about it. Still, these got to me, and especially the next days my lower body was sore as hell. Maybe I haven't done that much pure squatting lately.

Amrap 12min. Result, 6 rounds finished @ 12.50
  • 2 squat clean @ 90kg
  • 8 handstand push-ups
  • 12 pull-ups

Great combo. Can't drop weights at home so these felt a notch heavier than normally as I lowered the bar slowly to the floor. Hspu's and pull-ups were unbroken.

  • 4 sets of:
  • L-sit hold

I believe the first one was 0:30, second and third were 0:20 and the last one just 0:15 seconds. These really burn triceps, quads, hip flexors and core of course. This is great accessory stuff. Could always do more of these.

Monday 20.3

  • Overhead squat triples (40, 50, 60, 65, 70kg)
  • Overhead squat singles with a 10sec pause: 5x1 @ 60kg
This was morning workout. Body felt stiff as hell. I took couple of triples but then dropped some weights and played it with good depth in the bottom position for a 10 sec pause.

Amrap 12min. Result, 7 rounds finished @ 12.30
  • 12 ghd sit-ups
  • 12 box jumps
  • 12 wall ball shots

I needed to move my body. This was created on the spot, easy stuff. Don't need to think anything, just move. My pace was good throughout the workout, no need to slow down.

Intervals. Row 4.592m
  • 1:00 work
  • 1:00 rest
  • 2:00 work
  • 2:00 rest
  • 3:00 work
  • 3:00 rest
  • 4:00 work
  • 4:00 rest
  • 3:00 work
  • 3:00 rest
  • 2:00 work
  • 2:00 rest
  • 1:00 work
This was afternoon workout. I found out a half an hour slot to throwdown so I checked what the Concept2 programs include. Found out there was this above mentioned interval training. Great one.

Tuesday 21.3

Overhead complex.
  • 5 sets of:
  • 5 push press + 5 push jerk @ 70kg

Heavy barbell cycling for me. At least for this many reps in touch'n'go style. No breaks in any of the sets. These got heavy.

  • 5 rounds of:
  • 10 handstand push-ups
  • 20 kettlebell swing @ 32kg
Shoulders were crushed on the first piece so this got spicy. Forearms were shot on the swings.

Wednesday 22.3

  • Pause back squat triples, 7 sets @ 110kg
  • Box squats, 4x5 reps (110, 120, 130, 130kg)

Different styles of squatting. Pause squats always make good to hip flexors as they force hips to get mobile. Smolov squat program (that I've done twice in my life) has been the greatest decision ever to improve mobility in lower body. Box squats are pretty much a new thing for me. Just tried to get used to them.

Thursday 23.3

  • 5 reps per set
  • Start @ 40kg
  • Add 5kg per set
  • Built up to 75kg

  • Bar muscle-ups 5x3 reps

Amrap 15. Result, 8 rounds finished @ 15.27
  • 3 power clean @ 80kg
  • 15 box jumps
  • 15 ghd sit-ups

Saturday 25.3


  • Every 2:00, for 18 minutes (total of 9 sets)
  • Squat clean + push jerk complex @ 70kg
  • 1st min: 3+1
  • 2nd min: 2+2
  • 3rd min: 1+3


  • 5x15 back squat @ 70kg

Sunday 26.3

Helped friends to move. Took all day. Sweating from the very morning

Monday 27.3

Snatch complex.

  • Snatch + Overhead squat complex
  • 3 rounds of:
  • 1st min: 1+3
  • 2nd min: 2+2
  • 3rd min: 3+1
  • Barbell @ 60kg

Barbell cycling.

  • 4x8 touch'n'go clean and jerks @ 60kg


  • 3 rounds of:
  • 30 ghd sit-ups
  • 15 pull-ups

Monday evening

4x7 min amraps (A+B+A+B). This was Pauliina's creation. Actually it's taken from Kayla Itzines, the Australian fitness lady.


  • 20 air squat
  • 10 burpee
  • 20 bench dips
  • 30 bike abs


  • 20 toe taps
  • 15 lay down push-ups
  • 24 step-ups
  • 50 mountain climbers

Wednesday 29.3

Clean emom.

  • Every minute on the minute x 30 minutes
  • 1st min: 1 squat clean @ 80kg
  • 2nd min: 2 squat cleans @ 80kg
  • 3rd min: 3 squat cleans @ 80kg
  • Then start over, continue for 10 rounds (30 minutes)
  • Must hold hands on the barbell at all times during each set
  • Can't drop the bar until the last rep
  • No touch'n'go allowed
  • Last minute (30th min) go as many reps as possible. Result, 9 reps

Saturday, March 18, 2017

Early March

First half of March. I've been training at home plus couple of other sessions at a nearby crossfit affiliate, located just next to my workplace. I've done early morning sessions there, landing at the box at around 7:15. That's very early to me but I've managed that well. It takes some time to drive there so I'm fully awake anyway at that time. In the weekends I usually workout before noon, and the normal weekday sessions take place after work in the afternoon.


Saturday 4.3

Amrap 6 minutes. Result, 127 reps (7 rounds + 1 wall ball)

  • 12 wall ball shots
  • 6 hang power clean @ 50kg

Very intense start for the day. No rest, just grind.


  • Power snatch 5x5 @ 50kg
Took these with a dead stop at the floor.

Wod. Time, 12.09
  • 8 rounds of:
  • 10 push press @ 40kg
  • 200m row
This was also very intense. Kept the rowing with good pace, and once finished pulling I moved directly to the barbell, and pumped it up and down for 10 reps.

Sunday 5.3

Benchmark workout Gator. Time, 14.09. Compare to 27.1.2015

  • 8 round of:
  • 5 front squat @ 85kg
  • 26 push-ups
Was supposed to do this rx'd, i.e. with ring push-ups. However, I only had a short time window here so there was no warm-up, just hop on and start moving. Thats why I went with regular push-ups. This went pretty well. Squats unbroken, and on the push-ups I planned my breaks from the very first round, and got them executed quite efficiently.

Monday 6.3


  • Overhead squat, build up to a heavy single (50, 60, 70, 80kg)
  • Overhead squat 4x10 reps @ 60kg
Went to the crossfit box I've visited couple of times lately, and went to work on this weakness called overhead squat. It's getting a lot better though. First build up, then build some volume on this element.


  • 4 sets of:
  • 2 rope climbs
  • 2 power cleans @ 80kg
  • 10 burpee box jump overs
  • Rest as needed between sets
Heavy breathing to say the least. Perfect combination for this type of intervals.


  • 4 sets of:
  • 20 ghd sit-ups
  • Work:Rest ratio 1:1 (45 seconds)
Some accessory core work in the end. Last sets burned nicely.

Tuesday 7.3


  • Touch'n'go squat clean 5x5 @ 80kg
Haven't done much tng cleans at home but today I focused on those. It's kind of like a negative rep as I bring the barbell down every time. That's because I can't smash the weights all around. Doing 5 reps feels thus like 6-7 reps.

  • 4 rounds of:
  • 12 pull-ups
  • 12 kettlebell swings @ 32kg
  • 12 wall ball shots

My core was so smashed due to those ghd sit-ups yesterday that I literally couldn't do pull-ups. Sick but that's true. It hurt so much on my abdominals.

Wednesday 8.3


  • Overhead squat singles, with 10sec pause in the bottom position
  • 40, 50, 50, 60, 60, 60, 60, 60, 60kg
More ohs to improve mobility and overhead strength / stability

Lower body smash.

  • 2 rounds of:
  • 20 back squat @ 40kg + 20 air squat
  • 15 front squat @ 40kg + 20 air squat
  • 10 overhead squat @ 40kg + 20 air squat
My legs were killing me at the end of this shit. Looks easy on paper but it sure wasn't. All squats. Weighted barbell squats were completed unbroken, then right after racking the barbell I continued with bodyweight squats. After each set of air squats I took a breathing moment and shook my legs before continuing. Didn't have a timer running on this one.

Thursday 9.3


  • Clean and jerk singles (60, 70, 80, 85, 90, 95kg)
Had the possibility to drop weights at the Box so I went heavy on the jerks. Heaviest overhead weight I've done in ages.


  • Clean singles 95, 100, 105, 110kg
  • Squat clean singles 3x3 @ 100kg

Why not build up to a heavy clean as well. I'm very happy on this weight. I have no problem standing up whatever weights I clean. It's more about do I dare to drop under the barbell when pulling it.


  • Every minute on the minute x 10 minutes
  • 3 squat cleans @ 90kg
Clean all day.

  • Every minute on the minute x 10 minutes
  • Odd min, 10 handstand push-ups
  • Even min, 15 box jumps
Got both done unbroken. Hspu's started to get challenging towards the end.

Friday 10.3

  • 6 sets of:
  • 1 push press + 2 push jerk
  • Barbell @ 80kg
Pretty nice to throw around 80kg barbell like this.

  • 5 rounds of:
  • 7 handstand push-ups
  • 14 goblet squat @ 24kg
  • 21 sandbag squats
My back got smashed yesterday so this was not the easiest of workouts I've done in my life. Hspu's were alright but squats started to burn my back tremendously. Had to take this one easily.

  • 50 ring dips
Went 5x10 in the end to strengthen my upper body.

Saturday 11.3

  • Snatch singles, 10 reps @ 60kg
This was some sort of victory for me to pull this "heavy" from ground. I know this weight is ridiculous for most people but snatch has always been a difficult movement for me. Feels like the restrictions in mobility do make this more challenging. It's encouraging though that it's getting better.

Workout. Result, 5rds + 1 clean
  • Run up and down the street
  • 5 power clean @ 70kg
  • 10 pull-ups
Great workout. This just ripped my right palm on the pull-ups.

Sunday 12.3

Barbell cycling.
  • Thrusters, 3x10 reps @ 65kg
Nice! Thrusters are the king, every time.

  • Every 2:00, for 12 minutes (6 sets)
  • Front squat triples @ 110kg
Got these done with good attitude.

  • Row 600-400-200m
  • Toes-to-bar's 20-15-10 reps
  • Push jerk 16-12-8 @ 50kg
This was intense stuff. I pushed myself on every station. Jerks were unbroken. Not quite sure how the tb2's were, I might have dropped from the pull-up bar on some occasions.

Monday 13.3

Complex. Result, 85kg
  • 2 power clean
  • 2 front squat
  • 2 jerk
  • Start at @ 40kg, add 5kg per set, build up to a heavy set
I've done this complex couple of times in my life. Works every time very well. Video shows the last set @ 85kg.

  • Touch'n'go squat clean
  • 5x3 @ 90kg
Last time I did 90kg squat cleans as emom. This time it was touch'n'go style sets. Felt smooth on these every set.

Workout. Result, 8.13
  • 3 rounds of:
  • 5 rope climbs
  • 20 box jumps
Quite a combo. First time putting these pals together. It was good. Heavy breathing. Upper and lower body were both exhausted after this.

Evening workout.
  • Dumbbell work, curls and presses
  • Light back squats
  • Weighted pistol squats with dumbbells
Wife wanted some company so I went training with her outdoors. Some stuff that usually gets neglected somewhat. Weighted pistols were exotic.

Tuesday 14.3

  • 5 sets of:
  • 5 power clean @ 60kg
  • 5 front squat @ 60kg
  • 5 push jerk @ 60kg
  • 10 burpee
Holy lungs. Below you'll see one round. It was about one minute per set. Recovery period was not determined but I'd say it was probably one set per every 4 minutes. Entire body was on fire after these sets. Lungs, legs, shoulders. Efficient.

  • Deadlift (3x60, 110, 130, 150, 170kg, 2x180kg)
Decided to go after these in the spur of the moment. It was to see that the barbell still comes up from the floor quite well. There was a dead stop at the floor between each rep. That was a game changer compared to going touch'n'go. This boosted my confidence further.

  • Handstand push-ups 3x15 reps
Quick sets to get some skills done too. First set might have been 16 reps but anyway.

Wednesday 15.3

Amrap 30 minutes. Result, 5 rounds (finished at 31min)
  • Run up and down the street with sandbag
  • Run up and down the street
  • 20 shoulder-to-overhead @ 40kg
There's some incline on the road which makes the first leg of the trip a notch easier but coming back home feels heavier when running upwards. I had a sandbag on my back on the first run, then dropped the bag and went the same route again with just bodyweight. On the first round I did the s2o's as push jerks, then remaining rounds were all push presses.

Thursday 16.3

Workout. Time, 18.28
  • 3 rounds of:
  • Run around the block (incline run)
  • 20 ring dips
  • 20 toes-to-bar
The weather has been beautiful as the sun is shining, and spring is obviously coming. Had to go running second day in a row. Went a little longer run this time, then quite a good number of reps on these bodyweight movements. I did as big sets on both movements, they were quite identical.

Saturday 18.3

  • Every 2:00, for 12 minutes
  • 1 power clean
  • 2 hang squat clean
  • 2 push jerk
  • 6min @ 75kg, 6min @ 80kg
First 3 sets @ 75kg, the latter 3 sets @ 80kg. No problemo, went smoothly. Clock was running, one set every 2 minutes. Jerks are the most challenging piece on every set.

  • 15 rope climbs
I got my rope adjusted on the nearby tree which makes the height of the climb somewhere around 5 meters. That's more than at the Box I've been training occasionally lately. Damn these got to me. I did 3-3-3 in the beginning, then a double, and singles to finish with 15 reps in total. My biceps were pumped after everything was said and done.

Friday, March 3, 2017

End of February

End of February. Lots of crossfit has taken place again

Friday 18.2

1. Oly
  • Hang squat clean triples
  • 7 sets @ 80kg
Felt super good on these. Took me about 10 minutes to finish them so there wasn't much time to recover.

2. Workout. Result, 221 reps (6 rounds + 5 wall ball)
  • Amrap 12 min
  • 15 wall ball
  • 12 lunges with sandbag
  • 9 hang power snatch @ 30kg
Huh, this turned out to be cruel stuff. I'm happy that I was able to move pretty smoothly throughout the workout. Unbroken each movement. Legs were burning a lot towards the end. Breathing was heavy quite soon after starting it.

Saturday 19.2

1. Workout
  • Amrap 30
  • 10 handstand push-ups
  • 15 goblet squat @ 32kg kettlebell
  • 20 box jump overs (don't touch the box)
  • 25 cal row
I took this with slower pace. Only focus was to do the movements controlled, unbroken and with dedication. Those box jump overs are tough. I have a Rogue bench over which I jump without ever touching the bench. Rowing was somewhere around 1.55/500m pace. Goblet squats burned legs pretty good with that kettlebell

Sunday 20.2

1. Overhead
  • Overhead squat with pause, singles (40, 50, 60, 65, 70, 73kg)
I've been longing for these guys. Took singles with a pause. All the way up to 73kg. That wasn't the max effort but I was satisfied with having this come up nicely. I don't dare to drop the weight so I'm building confidence on this movement so that there's no chance of missing the lift on my way down. Having a more narrow grip has helped a lot on this movement.

2. Oly
  • Power clean doubles (60, 70, 80, 85, 90kg)
My one rep max power clean is a notch over 100kg so these were rather heavy in the end. Came up good anyway.

3. Workout
  • 7 rounds of
  • 4 power clean @ 80kg
  • 25 sit-ups
  • 15 push press @ 2x15kg dumbbells
This was a good day as I had a chance to put three pieces together in one training session. This is a rarity nowadays with a little kiddo in the house :) Power cleans were definitely the thing in this workout. I can't drop the barbell at any time so I have to lower it carefully. That makes every single rep tougher. There's that negative movement included in each rep.

Thursday 23.3

1. Every minute on the minute x 12 min
  • Squat clean singles
  • 1-4min @ 90kg
  • 5-8min @ 95kg
  • 9-12min @ 100kg
2. Every minute on the minute x 12 min
  • Front squat singles
  • 1-4min @ 110kg
  • 5-8min @ 115kg
  • 9-12min @ 120kg
3. Workout. Result, 216 reps (7 rounds + 1 wall ball)
  • Amrap 20 min
  • 5 clean and jerk @ 60kg
  • 15 wall ball shots
  • 10 toes-to-bar
We were in Tallinn, Estonia for three days on a business trip, and focused on quality time with family in the evenings. No chance of hitting workouts during that stay. Started my days early and there was program for every evening after work. Once we came back I had lots of energy to put on training. Okay, first two parts took the most out of me even though they weren't that brutal. But the 20min amrap was a man-killer. Especially those clean and jerks. Same thing here, I had to lower every rep carefully.

Friday 24.2

1. Every minute on the minute x 10 min

  • 3 push press @ 70kg

Haven't done much overhead lately because my right elbow was inflammated for some time. I have been healing that lately. Today it felt great so I went for push press strength.

2. CF Open 17.1 (kind of). Time, 17.20

  • 10 dumbbell snatch @ 25kg
  • 15 burpee box jump overs
  • 20 dumbbell snatch @ 25kg
  • 15 burpee box jump overs
  • 30 dumbbell snatch @ 25kg
  • 15 burpee box jump overs
  • 40 dumbbell snatch @ 25kg
  • 15 burpee box jump overs
  • 50 dumbbell snatch @ 25kg
  • 15 burpee box jump overs
Couple of things. The rx'd db weight was 50 lbs / 22.5kg. My dumbbells are 15kg and 25kg so naturally I went with the bigger one in this case. Secondly, I don't have an rx'd box so I had to be creative. I do have a Rogue bench which is lower than 60cm, don't know exactly the height. That would be too easy so I jumped over the bench with one jump without touching the bench at all.

For me, this feels heavier and slower than a regular burpee box. There is no chance to get that same smooth rhythm you get with a wooden box. Just bouncing back and forth. Here, the pace stops every time as the jump goes further away from the starting point.

This was a nasty mofo if you ask me. Burpee box jumps were paced from the very beginning, and I didn't stop at any time during those. You could call them unbroken in this sense. Snatches were ub on the round of 10 and 20 reps. On 30's it was 18-12. On 40's it was 18-12-10, and last round was 16-14- 12-8 reps.

Saturday 25.2

1. Overhead squats

  • Build up to a heavy 5-rep set (40, 50, 60, 65, 68, 70, 72kg)
This felt awesome. Must be one of the heaviest sets I have been able to overhead squat in my life. Narrower grip is the real deal. You'll see a video down there. I'll continue to work on this movement to teach my body.

2. Workout, not for time, 5 sets of:
  • 15 overhead squats @ 40kg
  • 15 pull-ups
Accessory stuff on ohs and pull-ups. Upper body felt this one for sure. Unbroken was the goal, got that. Didn't have a clock running, that was not the point on this one.

Sunday 26.2

1. Power snatch triples (40, 50, 55, 55, 55kg)

Antti came by to train with me. First some snatch technique, and then finished with something that turned out pretty ugly after all. Thought first that this is gonna be a nice Sunday walk but somewhere mid-workout the nature turned. Hspu's I had to cut after 4 rounds. The combination of jerks / hspu's, and squats / lunges combined together was rough.

2. Emom x 28 minutes

  • 1st min: 8 shoulder-to-overhead @ 60kg
  • 2nd min: 8 handstand push-ups
  • 3rd min: 8 front squat @ 60kg
  • 4th min: 24 jumping lunges

Monday 27.2

1. Wod
  • 5 rounds of:
  • 3 rope climb
  • 14 overhead walking lunges @ 2x12kg kettlebells
  • 15 ghd sit-ups
Two sessions. First one in the morning at StadiCrossfit which is located right next to my workplace. When I go there, I usually utilize things that are not possible to do at home. Or something that is easier to do in this place. Rope climb is a given. Don't have a box so that might be in the game too. Heavy barbell work is also common as you can drop the weights to the ground. Can't do that at home. Ghd's are great too.

2. Amrap 15min. Result, 6 rounds
  • 300m row
  • 20 sandbag, groud-to-overhead
In the evening I got a chance to hit another session. It started with zero warm-up, just sat down and started rowing. Sandbag is self-made, for 25kg weight. There are no handles so had to do lots of gripping with fingers only. After the workout I couldn't straighten them for a while. Great wod.

3. Accessory
  • 4x15sec static hold every minute
I have parallettes at home but they have been laying in the storage for quite a long time unused. They were brutal. Much more brutal than how I remembered them. Morning's ghd sit-ups may have had an effect on these. I felt shaky from the very get-go

4. Tabata
  • Box step-ups
  • Shoulder press @ 2x7.5kg dumbbells
  • Bicep curl @ 7.5kg dumbbell
After I finished, Pauliina suggested we'd do some Tabata training together. It's not difficult to get me join a workout. It was created on the fly. Carried out indoors. Box step-ups, presses and bicep curls :) Nice finisher.

Tuesday 28.2

1. Workout, 5 rounds not for time of:
  • 3 back squat @ 130kg
  • 24 core twists, side-to-side @ 32kg kettlebell
Heavier squats and some work with kettlebell. Entire family was working outdoors. I can see our little girl is paying attention to what the parents are doing.

Thursday 2.3

1. Oly

  • Overhead squat singles (50, 60, 70, 75, 80, 85kg)
I'm very happy on these weights! Worked early morning at StadiCrossfit. That's why I dared to go heavy on these. As I can drop the bar if necessary. Working on this movement has paid off.

2. Emom x 10 minutes
  • Power clean and push jerk singles @ 85kg
Another barbell movement stuff. Liked it a lot.

3. Amrap 5 min. Result, 5 rounds
  • 2 rope climb
  • 2 clean and jerk @ 70kg
I've combined rope climbs and clean & jerks once before at this place. It was a blast so today it was a bit of a different type of workout. Double on both elements. Really burned the entire body.

4. Workout, 5 rounds not for time of:
  • 10 burpee box jumps
  • 10 goblet squats @ 28kg kettlebell
I just wanted to try those burpee box jumps because of that CF Open 17.1 where you had those mixed with dumbbell snatches. At home I jumped right over the bench. Those felt much tougher than these regular burpee box jumps. Felt smooth on these and found a rhythm to make them touch'n'go and bouncing back and forth.

Friday 3.3

1. Emom x 12 min

  • Odd min, 8/10 handstand push-ups
  • Even min, 14 pistol squats
This session took me 50 minutes. That means to say it was fast and intensive. 3x12 minute workouts. Started with 2min warm-up, then threw myself against the wall upside down. That's why I started with 8 reps and added it to 10 reps after two rounds. Remaining 4 rounds were 10 hspu's.

2. Every 90 seconds, for 12 min (8 sets)

  • 1 push jerk + 2 split jerk @ 75kg
Haven't done split jerks in ages. This piece's goal was to get back in the groove with those.

3. Amrap 12 min
  • 50 ft walking lunges @ 2x25kg dumbbells
  • 16 toes-to-bar
  • 8 power clean @ 2x25kg dumbbells
  • 50 ft walking lunges @ 2x25kg dumbbells
  • 16 toes-to-bar
  • 8 power clean @ 2x25kg dumbbells
  • 50 ft walking lunges @ 2x25kg dumbbells
  • 16 pull-ups
  • 8 power clean @ 2x25kg dumbbells
  • 50 ft walking lunges @ 2x25kg dumbbells
  • 16 pull-ups
  • 8 power clean @ 2x25kg dumbbells

This was a modification of the CF Open 17.2 which was released last night. It's not possible to do bar muscle-ups at home as my head would smash the roof. I changed them to regular pull-ups. And my dumbbells are a bit heavier than they should be.

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.

  • 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.

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

Friday 10.2

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

Saturday 11.2

  • 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


  • 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.


  • 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

  • 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.

  • 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 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

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
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


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


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

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



Sunday 8.1

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

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:
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.

  • 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.

  • 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.

  • 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.