Sunday, March 31, 2013

Sunday 31.3: Running

Sunday. Running for 30+ minutes with a weighted vest (9kg). Tomorrow I must get back to my Box, looking forward to it!

Saturday, March 30, 2013

Saturday 30.3: Back squats, hang squat cleans

Saturday. Back squats 3-3-3-3-3-1-1-1 (max 132.5kg). 30 hang squat cleans, time 2.58.

I wanted to do 5x3 back squats but once I was finished I still had something in reserve so I took some random squat singles. After a short rest my program said I should do first metcon in a few days. I'm feeling rather good today so I was able to make breathing go little heavier. The answer for this was hang squat cleans, 30 of them for time. Managed to do 2 sets of 10 reps after which my forearms were on fire and had to break the sets smaller. I'll put the video in Youtube, hopefully tomorrow. I finished the training with C2B's abd dips.

Strength. Back squats 5x3 (120kg), 1-1-1 (125, 130, 132.5kg)

Metcon. Time 2.58.
30 hang squat cleans, 60kg

4 rounds of:
5 chest-to-bar
5 dips

Friday, March 29, 2013

Friday 29.3: Shoulder / Push press

Friday. Shoulder press 5-5-5-5-5-2 (max 60kg), push press 5-5-5-4-3 (70kg).

Today my focus was on semi-heavy shoulder strength. After couple of days cold I got a chance to train but decided to take it easy. Definitely no metcons yet so my agenda was to do shoulder presses mainly with 50-55kg and then push presses with 70kg.

Strength. Shoulder press and push press

  • Shoulder press 5-5-5-5-5-2 (50, 50, 50, 55, 55, 60kg).
  • Push press 5-5-5-4-3 (all sets 70kg)

Shoulder press, 5x55kg

Toni's workouts. Toni concentrated in deadlift, doing probably 6 sets of 3-4 reps @110-120kg.

He had some shoulder ache so had to stay light with the weights. In addition he did a metcon. Time 8.05.

  • 15 front squats, 60kg
  • 50 du
  • 12 front squats, 60kg
  • 50 du
  • 9 front squats, 60kg
  • 50 du

I don't have access to my mac and therefore internet via computer so I can't add videos. Have to do post through my phone. Hopefully I can get this new apartment's connection fixed soon.

Toni's metcon

Thursday 28.3: Rest day

Thursday. Rest day

Still moving process going on so rest came in at a perfect moment. Have been shopping around town for furniture all day long

Wednesday, March 27, 2013

Wednesday 27.3: Game Day

Wednesday. Game Day.

Feeling a bit coldish but had a game so had to put all in and see what happens. That was the last game of the season so now I can totally concentrate in crossfit. The last two days have been hectic because of this moving operation

Tuesday, March 26, 2013

Tuesday 26.3: Back squats

Tuesday. Back squats (max 125kg). Interval cycling, 30sec on, 30sec off for 10min.

Strength. 100 (3), 110 (3), 120 (3), 125 (2), 125 (1), 100 (5), 100 (5) kg. Felt very stiff in the morning and couldn't take the best out of my engine. We are moving today and tomorrow with Pauliina to a brand new home so it's been very busy day :)

Monday, March 25, 2013

Monday 25.3: Barbell complex

Monday. Barbell complex: power clean, hang squat clean, front squat, 2xsplit jerk with increasing load.

Different type of approach for today's workout: barbell complex. Now I believe my upper body has had it and needs some activation in the evening at floorball training. After playing with the bar I did double unders, sit-ups and dips to finish the training. Toni is traveling this week as well so I was at the gym together with Pauliina.

Split jerk


  • Power clean
  • (Hang) squat clean
  • Front squat
  • Split jerk x 2, both legs
  • Start from 40kg, increase load with 5kg till failure. Then start all over again.

A barbell complex is when you will do all the reps of one exercise before moving onto the next exercise and yo don't put the bar down until all the reps are complete. That counts as one set. You'll take a brief rest and repeat for the recommended number of sets.

Haven't done many complexes in my life time so I wanted to give it a shot. I enjoy the difficulty of holding on to the bar without letting it drop before completing the whole set of movements. I simply love the feeling of completing a long set of hang cleans and your forearms start to get numb.

I began my workout at 40kg, which is little less than 50% of my max in clean & jerk. I climbed up 5kg after each set. In the beginning I just changed the weights and did another set. After semi-heavy weights I took longer breaks. It would have been smart to set a timeframe in which the set must be completed. Let's say every minute you have to complete one set. The downside would have been that all the rest time would have been used for changing plates.

Example of one set, 50kg

For the first round I finished 75kg as planned but on the 80kg I managed to do only 1 split jerk. I had to modify the hang squat clean a bit on 75 and 80kg. I did those squat cleans from the ground to finish the sets. After ending in a failure after 80kg I cleaned 85kg just to remind my body where my current max is at the moment. I'm satisfied I have been able to clean that 85 for several times now. Maybe soon I'll add the stakes and put new records on the table.

On the second round I finished the first sets from 40kg to 60kg quite rapidly without resting in between sets, just changing the weights and heading off. At this point my elbows and forearms had had enough and it started to feel heavy. I finished the set of 70kg perfectly and then called it quits. I enjoyed this workout 100% and will do more complexes in the future as well. They are simply bad ass =) The number of reps was great. On the first round I finished 9 sets of 5 reps and on the second round I completed 7 sets of 5 reps.


  • First set: 40, 45, 50, 55, 60, 65, 70, 75, 80kg (only 1 jerk)
  • Second set: 40, 45, 50, 55, 60, 65, 70kg

Cash out. For quality and minimum rest.

  • 8 x 25 unbroken double unders, then
  • 4 rounds of:
  • 20 sit-ups
  • 10 dips

I made 7 x 25 DU's unbroken and on the eight set only the last 2 reps were left when my shoulders decided to stop moving the jump rope, doup! Well, I had to redo the last set to make it 8 unbroken attempts. Those sit-ups were made on a huge gym ball as I tried to get the feeling of some sort of GHD sit-ups.

Sunday, March 24, 2013

Sunday 24.3: Bench press, deadlift, metcon

Sunday. Bench press 6x5 (80kg), deadlift 5x5 (120kg). Metcon, bodyweight movements, 12min amrap.

It's the last day to perform CF Open 13.3 but I missed it. Open is over for me this year, same with Toni. I was afraid some sort of workout would be published by Crossfit Games I would have difficulties to go along with. If you remember from reading my blog earlier, I have desired to do Karen (150 x 9kg wall ball for time) for a loooong time but haven't found the premises and circumstances where I could do that workout. 13.3 was 12min amrap of 150 wall balls, followed by 90 double unders and 30 muscle-ups. I don't have access to crossfit box and didn't have time to find one this week. We were thinking about getting it together outdoors to do some wall balls with a self-made wall ball / basketball but organizing that workout faced far too many difficulties so we had to skip it totally. It's a pity but no can do. I'm not thinking too much about it. Instead I drove to my home gym with Pauliina to meet Toni who arrived home during weekend!

Warming up

Strength. Bench press and deadlift. Sets of 5 in both movements.

  • Bench press 6x5 (all sets 80kg)
  • Deadlift 5x5 (all sets 120kg)

Traditionally I only take one strength movement per day but today I felt good about doing both of these. My goal was to do 5 sets of 5 reps in bench but I wanted to do that one extra set to finish with pride. Last reps of the sets (4th and 5th) were clearly heavier than the first three but manageable. I could have added some weights but my first priority was to do complete sets of 5 reps so I didn't risk that. At least in the end I felt this was perfect weight for me but in the beginning the first sets were 2.5-5kg too light. Considering the total amount of reps, this was exactly what my chest needed.

Bench, 5x80kg

For deadlift I was thinking about the weights for quite a while. In both movements my aim was to do all sets with the same weight. After the workout I felt good. Now as I'm sitting at my computer and writing this blog I began to rethink about the whole thing and my conclusion is there was no sense in the deadlift's weight-scheme at all!?! My max load is 180kg so this was clearly too light. I have no troubles in lifting 120kg for several times so why would I do 5x5 with 66% of my max?

Deadlift, 5x120kg

My conclusion is I should have done done sets with around 140/150kg for 5-reps. The problem I have with deadlift is that my technique is not as good as I'd hope. It's not as smooth as it should be, it kind of consists of various steps when you look at my movement from down to top, in comparison to seamless movement from ground to full extension. For 120kg I can manage it with some sort of style but as we go heavier my hips shoot up before they should. So that was the unconscious decision probably to keep the weights less than 140-150kg.


Metcon. Result 6 or 7 rounds.

  • 12min amrap
  • 3 hspu
  • 5 pull-ups
  • 7 toes-to-bar
  • 9 push-ups

I saw this workout at one finnish cf box's website and decided to give it a shot. 12 minutes of bodyweight movements. Other than handstand push-ups the movements weren't bad. On the hspu I had some difficulties from early on and that's the reason my result was rather weak today. Maybe it was the bench earlier in the training that had its influence.

My clock had it's own soul life today so I'm not exactly sure was it 6 or 7 rounds. I was hoping to stay on 1.00-1.30 pace per round even with handstand push-ups in play. The other movements were easy considering the amount of reps included. From some point on I had to do the hspu's in singles which startled me. Beforehand I was confident to nail those unbroken throughout the workout. Reality was far away from it =) I had some technical problems there as well and didn't find my flow zone in hspu's today. Still, I'm sure they are not going to be a problem for that long. I have to stay consistent in practicing them so naturally at some point they are not gonna be an issue anymore.

Toni's workouts. First "Death by deadlift", 120kg. Result 6rds + 4 reps. Total of 25 reps.

Metcon wasn't easy!

Then a metcon. Result 215 DU's. Amount of double unders per round: 4-37.

  • 12min EMOM
  • 4 power clean, 60kg
  • Rest of the minute double unders
  • Result is the total amount of double unders in 12min

First he did a death by deadlift with 120kg, last time he did it with 85kg. The latter workout was cruel. All about metabolic conditioning.

Toni getting prepared for "death by" workout with 80kg

Saturday 23.3: Clean and jerk

Saturday. Clean & jerk 5-5-3-3-3-1-1-1 (max 80kg). Clean 1-1-1 (max 85kg).

Yesterday's game was tough physically as the opponent was clearly ahead of our team so there was a lot of action at our side of the court. Sitting in a bus after the game and arriving home late means to say my body wasn't at its best today. I still managed to pull out a proper clean and jerk strength training. Pauliina came with me to train. Toni did some bodyweight workouts at home environment.

Strength. Clean & jerk 5-5-3-3-3-1-1-1 (60, 60, 70, 70, 70, 80, 80, 80kg). Plus clean 1-1-1 (80, 85, 87.5 failed).

This setup was my plan from the very beginning. I had thought about the weights and rep-sets in advance and was able to stick to the plan. Only in the first set of 80kg my jerk failed, other than that everything went as planned. I believe my clean has developed a lot this year and technique is way better than before. Still there's a lot to be done, no doubt about it but it's getting much better than before. Last week's workout boosted my confidence as I was able to hang squat clean 70kg several times in that EMOM workout.

Clean & jerk, 80kg

I believe I should keep those old school shoulder press and push press strength workouts in my calendar as I believe that press / jerk part is a bit difficult nowadays. My max is at 85kg but doing reps with 80kg have been quite challenging lately. I jerked / pressed them up today but they won't come as easy as I hoped. I have some plans to improve in this area.

After having done the c&j's I took some extra reps in clean and tried to set a new record. I've done cleans mostly as power versions but my goal is to make my body learn to squat clean with heavy weights. Last week I did it with 70kg, today I tried with 80kg. It wasn't that natural but just some more repetitions and I'll be ok with squat clean, I strongly believe. Then I'm aiming for heavier weights.

Clean, 80kg

Toni's workouts. Time about 12 min.

  • 4 rounds of
  • 30 lunges, "sandy" in his back, 25kg
  • 30 push-ups
  • double unders until his training partner finished his lunges

He did this workout outdoors, the number of double unders remain a mystery. In addition he did 4x5 handstand push-ups. Take a look at Sandy workout at HC Triplet to refresh your memory =)

Friday, March 22, 2013

Friday 22.3: Game Day

Friday. Game Day.

Road game in western Finland. Will be driving home and arriving late in the evening / night. Tomorrow I'm expecting myself to train hard. Toni also flew home today so I'm looking forward to him getting back on track!

Thursday, March 21, 2013

Thursday 21.3: Overhead squat, bench, metcon

Thursday. Overhead squat 5x5 (max 50kg), KB overhead squat 4x5 each hand (16kg). Bench press various sets (max 85kg). Metcon of box, T2B & hr push-up.

I had plenty of time after work to work out before floorball training. I took my time and did quite a number of reps overhead squatting, both with a barbell and one-handed kettlebell OHS. Then few sets of bench press and a bodyweight metcon. Finishing the training with cycling. Then shower, and off to floorball training.

Strength. Overhead squats, KB OHS and bench press.

  • Overhead squat 5-5-4-3-5 (40, 40, 50, 50, 50kg)
  • Kettlebell overhead squat 4x5 each hand, 16kg
  • Bench press 6x60, 6x70, 6x80, 2x85, 10x65, 10x65kg

The goal was to do 5 sets of overhead squats. I blew the third and fourth sets by completing only 4 and 3 reps in those sets, a.k.a failed sets. I got myself together and managed to complete another full set of 5 reps. I'm not sure but I believe I did one additional set (6th) of 50kg, in which I completed 3 reps. My wrists took some hit in this movement. It's tough to hold that bar in a full lockout position with hands in snatch grip hold. I'm holding my hands in the very far ends of the bar. That's the only way to lower myself deep enough to go parallel. The first rep was always the most difficult. Once I got there the first time, it was only going down and up for a total of 5 reps.

This movement is actually awesome for my upper body and back muscles mobility as well. I feel that tension in my back while doing overhead squats. I strongly believe this will enhance my mobility and elasticity. I continued OHS my doing them one-handed with a 16kg kettlebell. I did 5 reps right-handed, then 5 reps left-handed. It's not as easy as I thought. Trying to hold that bell right up brings the challenges. It tends to lean forward the lower you squat. This was my first try on the movement and I'm definitely in the opinion that this is a good movement as well for better mobility. After overhead squats I tried my first ever turkish get-ups as well.

Last strength movement was bench press. I had no specific plans or objectives. This was created more like in the spur of the moment. I took sets of 6 reps for 60, 70 and 80kg. Then I was aiming for 3 reps at 85, Pauliina assisted the third one a bit so I don't count that. Didn't have my head with me in that last heavy set. Then I took 2 sets of 10 reps with 65kg. Pauliina suggested to have it 70kg, which would have been better because this was a bit too light. I hoped the last reps would have been extremely rough.

Metcon. Not for time, with minimum rest though.

  • 21-15-9
  • Box jumps, 61cm
  • Toes-to-bar
  • Hand-release push-ups
My metcon today was done with bodyweight movements. Boxes, toes-to-bar and push-ups by releasing hands in the bottom position. I went unbroken through box jumps and push-ups and the first round of T2Bs. For some reason I faced some problems with toes-to-bars in the round of 15's. My legs didn't come up in the way they normally come and as they did in the first round. I didn't time this workout but completed it with minimum rest anyway.

Cycling and stretching.  10 min cycling to flush my legs. Then stretching and hip openers in the end. After crossfit I drove to my team's training.

Wednesday, March 20, 2013

Wednesday 20.3: Squats, pull-ups

Wednesday. Back squats 4x4 (max 130kg), 50 pull-ups for time. Time 1.52.

Main focus on squats. Focusing on deep ones and then 50 pull-ups in the end. In the evening I had floorball training. Toni still traveling but I heard he has plans to work out today!

Strength. Back squats 4-4-4-4 (100, 110, 120, 130kg). Then back squats 10 & 10 reps (100 & 100kg).

Wanted to do sets of four and finish it with some nasty cashout in the end so I took sets of 2x10 squats with 100kg. From the warm-up on I really focused on getting my butt as deep as it could possibly go with my mobility. And that is below parallel. I did quite a lot of hip openers for starters and then I felt good to start squatting with weights. I put 100kg on the bar and took 4 reps, continued with that rep-scheme up to 130kg. Managed to push that last set with success as well. After those sets I took two sets of 10 unbroken reps up with 100kg. Felt good in my hamstrings!

Pull-ups. 50 pull-ups for time. Time 1.52.

I realized I haven't done as many pull-ups as I should. One of the most principal movements crossfit insists you master. Simply haven't programmed as many pull-ups lately as I wanted. There's no reason for this, there are just so many things to practice constantly. I enjoyed this workout a lot and was happy completing the 50th rep. My strategy was not the smartest because I wanted to hit a PR today. It's been a while since I tried max reps so my goal was to go for 30 reps in a row and I managed to do that, yeah baby! I had the feeling I could have squeezed some extra reps but I don't know what would have happened after that =) My wings and forearms were in fire! I took another 10 reps, then 5 and 5 reps. Had I tried my absolute best time in this workout, I might have completed 5x10 or sets of 15 or something like that, with short breaks in between sets.

Some floorball after work with my team. Guess we're gonna make some tactical planning as we have a game on Friday against a team in western Finland for qualifying to a higher division. Got to win 2 out of three games to qualify further.

Tuesday, March 19, 2013

Tuesday 19.3: Diane, short metcon

Tuesday. Diane. Time 17.47. Short row & push-up metcon.

I've been tempted to do Diane for a loooong time. However, my handstand push-ups have been in its infancy so I haven't felt it rational to do so yet. Last week as I programmed this week's workouts I decided to hit it anyway, no matter what. Toni travelled to Denmark for a few days so let's see what kind of workouts his imagination brings up.

Ready for a vest-walk yesterday

Diane. Time 17.47
  • 21-15-9
  • Deadlift, 102.5kg
  • Handstand push-ups
Now I have that benchmark time in this wod from which to improve. Deadlifts were definitely not the issue in this workout because of the weight, 102.5kg. I still intentionally broke the deadlifts on the first (15+6) and second round (10+5) and went unbroken in the third one. Why is that? Because I figured the benefit of doing them unbroken from the start would vanish as I transferred to handstand push-ups. HSPUs weren't easy for sure.

On the first round I managed to push them through somehow. It was something like 5 minutes and sets of 5-4-4 and triples, maybe some doubles in the end. On the second round - round of 15's - I hit a big wall after 8 reps. From then on, it went on mostly in singles. My shoulders just couldn't take the pressure and perform many consecutive reps. There were some doubles but at least on the last set I had to all singles, as I remember.

For this reason I had my breath under control pretty much all the way from start to finish. Had I done handstand push-ups in a row or in 2-3 sets each round, the nature of the workout would have been totally different. Now it mostly consumed my strength from shoulders and triceps. My HSPUs have improved a lot and I must keep on strengthening my upper body to have them roll perfectly and for longer times in workouts.

In Mary some time ago had the possibility to nail 38 reps, today there were 45 reps in total. In Mary there were only 5 reps each round so it was definitely easier than completing 21 in a row =) Therefore I was happy for being able to do this benchmark girl at this stage!

  • 2 rounds of
  • 500m row
  • 25 hand release push-ups
This was something little to the end. I realized I must increase row load in the future. Just saw Mikko Salo's interview by Rogue Fitness Europe in Facebook / Youtube in which he talked his training methods with rowing machine and skierg. I was blown away with the amount of work the mate is doing with both of them. And I'm longing for that skierg I used to utilize back in Sweden! After doing this short metcon I also did 4x12 triceps as grande finale.

Monday, March 18, 2013

Monday 18.3: Front squats, EMOM hang squat cleans

Monday. Front squats (max 120kg). EMOM hang squat cleans. Double unders and toes-to-bar.

My goal today was to give my quads and upper back some action. Decision was to go with front squats and then Every Minute On the Minute type of training with hang squat cleans. Toni felt the stress from earlier days and took it light in the morning.

Hang squat cleans on the agenda

Strength. Front squats 3-3-3-2-1 (80, 100, 110, 120, 120kg). For some reason front squat today wasn't my thing. Once I took the bar in the front rack position I felt the weights pushing me down. Don't know what this was. I took triples up to 110kg but only a 2-rep set at 120kg and finally a single one with the same weight. I didn't want to push it with force as it clearly wasn't going to be a success. I changed to my main workout of the day, hang squat cleans.

EMOM. Hang squat cleans for 12min with 60kg and 70kg.
  • 12 minutes
  • 4 hang squat cleans every minute with one grip
  • For 7 first rounds with 60kg
  • For last 5 rounds with 70kg
For the first round I accidentally did power cleans but from round 2 on, I did only squat cleans. By doing them as squat versions I got respiration to bounce semi-heavy as well. For the first rounds I did it with 60kg but decided to upgrade it with 10kg for the last 5 rounds. I'm actually very proud I was able to do all those reps (all 48 of them) unbroken. Maybe I should have had that 70kg on the bar from the very beginning. Well, that would have been very difficult to do unbroken. I noticed my grip started to get a bit challenging towards the end.

It was also smart to do these movements as squat versions because successive squat clean repetitions tend to turn heavy on breathing and grip. Plus I haven't done that many squat cleans anyway. Got to get familiar and comfortable with them because the heavier it gets, the more probable it is that I must squat under the bar. Currently my clean PR is 85kg and it is a power clean. Normally athletes' PR's are squat cleans but for some unknown reason I've been doing power cleans for most of the time.

Cashout. DU's and T2B's, for quality, with minimum rest.
  • 3 rounds of
  • 45 double unders
  • 10 toes-to-bar
After some chilling I decided to do some double unders and toes-to-bar. This time not for time but for quality with minimum rest between sets. On the first round I did 45 reps before I stumbled once. I decided to keep that number in all rounds and went unbroken up to that number. Between sets I did 10 T2B's. Good quick workout to close the training.

After work we went for a half an hour walk with Pauliina. I put on the 9kg vest just to get some extra effort from the stroll =)

Toni's workouts.Benchmark wod Annie.
  • Annie. 8.32
He did it mostly unbroken with the double unders. Only two times messing up with the jump rope. He improved his time from last time with 25 seconds.

Sunday, March 17, 2013

Sunday 17.3: Game Day

Sunday. Game Day.

My crossfit was non-existing today because this was a Game Day. We won the last game of the regular season 6-4 so I guess we'll continue the season in the playoffs.

Toni's workouts.

  • 5x5 hspu, scaled to foam roll
  • 5x5 weighted dips, 15kg
  • 5x1 weighted pull-ups, 10kg
  • 1/2 Cindy, 10 rounds in 10 minutes
  • Back squats, 3x100, 3x110, 1x120, failed attempt of 130kg, 1x130kg (PR)

I wonder when comes the day I can perform muscle-ups

Saturday, March 16, 2013

Saturday 16.3: CF Open 13.2

Saturday. CF Open 13.2. Result 230 reps. 7 rounds + 5 box jumps.

We've been nervous about this workout for days with Toni! We scheduled this workout for today 'cause there aren't that many people at our Box on Saturdays. This week wasn't that tough towards the end of it. Sunday's squats and squat metcon was tough and I really felt it in my hamstrings. Also Monday's and Wednesday's metcons were good cardio workouts. Yesterday I only took some step-ups and double unders to get my heart beat but I feel my body was well prepared for this one. Toni also took it light yesterday. Pauliina joined the training and encouraged us in our workouts.

Stage is set and 13.2 going on

Workout 13.2. Result 230 reps. 7 rounds + 5 box jumps.

  • 10 min amrap of
  • 5 shoulder-to-overhead, 52.5kg
  • 10 deadlifts, 52.5kg
  • 15 box jumps, 61cm

This was a classic workout. Looks easy on paper but once you put the timer on, the reality hits you fast in your face. From the third round on my legs had to pay the toll on box jumps. Cardio action was in play from early on but that was something that simply had to be put on the background. Box jumps were clearly the toughest one on this workout and at least my legs were burning.

The first movement, shoulder-to-overhead, didn't matter which way you move the barbell up and down. You may shoulder press, push press, push jerk or split jerk, you name it. I went through with push presses and push jerks all the way. Even though the weight was light, I had thoughts beforehand this would turn out to be heavy mid-way in. Positively surprised I had no problems with this one.

This was the first time ever we were doing deadlifts with weights this light. I went unbroken with both the presses and deadlifts. I only had one no-rep on the last set of deadflits as the bar didn't hit the ground so I decided to play it safe and take one extra one. On the last boxes I didn't count the last one (sixth) because I lost my balance and was not able to extend to full range of motion.

Box jumps were the ones that probably make the difference between athletes. You must extend the hips all the way once over the box so there's a small stop before you can jump back down and repeat the movement. It's been advised to have your rest moments up on the box, not on the ground. It's way more taxing to slump down and then catch energy to jump again. That's why I had my rest periods on top of the box.

My fears of this workout were justified. This was a rough workout. Not that much strength involving but a classic cardio and metabolic training. Considering it's only 10 minutes you have no other chance but to go full throttle from the very beginning. For sure the pace is going to slow down but there's not much to strategize because of the time domain. I got 10 box jumps short of 8 rounds and I'm happy to that result. I don't know what I could have done better in this workout. Had to sit down for a few seconds after boxes because I felt my legs do not carry me anymore =) I'm happy I was able to keep the flow going constantly.

CF Open 13.2, Don

Cashout. After some rest I did some squats and pull-ups for quality.

  • 3 rounds of
  • 10 back squats, 60kg
  • 10 pull-ups

Toni's 13.2. Result 180 reps. Exactly 6 rounds.

Toni took the first turn today. He took a proper warm-up before we arrived to the Box and was eager to start moving barbells around. Toni's shoulder-to-overhead movements were something between shoulder and push press. Deadlifts were visibly the easiest one for him. On the box jumps he had some issues and decided to modify it to step-ups from third round on. It would help a lot by having the rest periods on top of the box once you need them. And everybody seems to need them in a workout around 100 box jumps =)

It was awesome to see he did the barbell work just like that, with a steady pace for the entire 10 minutes. And once he got psyched up he was able to shorten the breaks in the workout and no need to catch a breath for long periods. And on the fifth and sixth round he was able to pace it up and improve his time compared to the earlier ones! I say that's mental strength.

CF Open, Pony

Friday, March 15, 2013

Friday 15.3: Step-ups, double unders

Friday. Step-ups and double unders.

I had plenty of plans for today and wanted to go heavier but then again I was holding back a bit because tomorrow I'm gonna do the 13.2 workout in the 2013 CF Open together with Toni. The workout includes push presses, deadlifts and box jumps so it's not wise to do heavy back squats, clean & jerks or deadlifts the day before. My decision was to do step-ups and also remind my body of double unders, which I haven't done in a while.

Workout. Few sets of step-ups and double unders after which a workout:

  • 10 step-ups, 80kg
  • 20 double unders
  • 8 step-ups, 80kg
  • 20 double unders
  • 6 step-ups, 80kg
  • 20 double unders
  • 4 step-ups, 80kg
  • 20 double unders
  • 2 step-ups, 80kg
  • 20 double unders

My legs felt good in the workout and also double unders rolled well from the start. I took rowing, stretching, pvc pipe movements, barbell squats and 5x20 double unders for quite a long time as warm-up before hitting the workout. My body felt fresh and was ready to pump it up.

I kept this session light so let's see what happens tomorrow. It's not gonna be an easy one, my heart will race hard already in the early stages of the workout.

Toni's workouts. Bench and short metcon.
Bench press 5-3-3-2-1-1 (60, 80, 90, 95, PR 100, PR 102.5kg). Toni hit it after training half a year for this goal =) He really wanted to lift 100kg and finally did it. His previous max was 97.5kg, today his 95kg looked easier than normally so he immediately added some weights to reach 100kg. He did a single and added 2.5kg on the bar and reached a new max of 1 rep to 102.5kg. He also tried 105kg twice but failed. Nice improvement on the max load Toni, 5kg!

After bench Toni did two rounds of tomorrow's workout, just to get a feeling what's coming up and what to expect from the workout. Looked like it's not gonna be as easy as it looks on paper. No surprise there =)

  • 2 rounds of CF Open workout 13.2
  • 5 shoulder-to-overhead, 52.5kg
  • 10 deadlifts, 52.5kg
  • 15 box jumps, 64cm

Thursday, March 14, 2013

Thursday 15.3: Floorball + a little something

Thursday. Floorball and active recovery.

I went to the Box in the morning and had a plan to do shoulder and push presses triples. Once I was at the gym and started pressing the bar, I felt some pain in my right shoulder and decided to stop it immediately. I felt a bit disappointed and my training didn't work out well at all. I basically drove a bicycle and was sweating like a pig but it can not be said it was a perfect training day.

However, it was awesome to witness Elias do his workout:

  • 20min amrap of
  • 5 deadlifts
  • 10 dumbbell clean & jerk
  • 250m row / 25 sumo deadlift high-pull 

The purpose was to do rowing but at times the rower was occupied so his subbed it to SDHP. I'm very positively surprised he was able to go steadily throughout the workout without having major stops in between movements. Considering he's recovering from knee injury, this was spectacular!

Wednesday, March 13, 2013

Wednesday 13.3: Snatch complex, clean metcon

Wednesday. Snatch complex. Clean metcon.

Main focus today: squat snatch, mobility. Toni joined me at the gym for same objectives.

Squat snatch, Toni

Snatches. Few sets of snatch complex, up to 40kg.
  • Power snatch from ground
  • Hang power snatch
  • Squat snatch
  • 2 x overhead squats
  • Snatch balance
These snatch sets' main purpose was to do semi-long sets of various snatches with one grip. See the link on Fit As F*ck's pages of the complex benefits. My hips were suddenly very stiff and I found it extremely difficult to get them open up for this workout. My squat snatches were pathetic and I simply couldn't find a way to complete them with style. I had to snatch the barbell, then squat, to complete a squat snatch. Same with snatch balance, that was far away from beautiful and explosive movement. However, my snatches and hang snatches rolled well and the weight seemed lighter after lifting those 60kg barbells last week.

Metcon. Didn't time this one. Did this simultaneously with Toni.
  • 6 rounds of
  • 5 hang squat cleans, 60kg
  • 10 burpees
This I loved! Same ideology here, one grip in the hang cleans. Do not break the sets, do them unbroken and finish the sets with style. I went unbroken throughout the workout. It was a nice test to my lunges and they survived today. Better keep on having hang cleans and hang snatches in the selection regularly to build up explosiveness and upper body strength. I guess I've done my share of the burpees for one week after completing the CF Open 13.1 workout twice (burpees + snatches).

We did this workout same time with Toni. I started with cleans, he took off with burpees. There was some pause at occasionally as we were both trying to grab the same barbell but the pace was the same as if there was a clock running, even though we didn't time this. This day worked well for its purpose. A lot of repetition for upper back, strenuous movements for grip power and cardio was also in play.

After work I'll head to home stadium to floorball training. During next night Crossfit Games will publish the workout number two for this year's competition. You can watch it live at as Annie Thorisdottir and Lindsay Valenzuela will go head-to-head only minutes after the announcement of workout 13.2!

Tuesday, March 12, 2013

Tuesday 12.3: Rest day

Tuesday. Rest day.

In the morning my feeling was that my body wants to have a break so I decided to sleep a bit longer and chill out for one day. Tomorrow I'll get back on track with my programming. Toni decided to go and train solo. Well, Elias who is a newcomer and has decided to make a life changing decision to start training hard, was also at the gym with Tony the Pony, this one is a disciplinary guy!

Toni's workouts. Time 19.40.

  • 50 kettlebell swings, 20kg
  • 50 sit-ups
  • 50 push presses, 20kg
  • 50 wall balls, 15kg plate
  • 50 back extensions
  • 50 ring rows
  • 50 push-ups

Yep, Jenny Labaw completes 150 reps on 13.1, one-legged...

Taking on King Kong, not the lightest of the workouts

Monday, March 11, 2013

Monday 11.3: Deadlift metcon

Monday. 15min amrap of deadlifts, box jumps and toes-to-rings. Result 7 rounds + 9 T2R, 234 reps.

My upper hamstrings were killing me in the morning as I woke up because of yesterday's squats. I'm still smiling after having done those squats concentrating in quality, at least in my opinion =) I really felt the hip flexors and hamstrings stretching more than normally and hopefully this is the right path to better lower body mobility. Today's programming stated a 15min metcon, main strength element was deadlift, together with box jumps and a newcomer, toes-to-rings. Toni did the same workout except the last movement was replaced with toes-to-bar.

Handstand training

Metcon. Result 6 rounds + 9 toes-to-rings. Total of 204 reps.
  • 15min amrap of
  • 5 deadlifts, 102.5kg
  • 10 box jumps, 64cm
  • 15 toes-to-rings
I had a total of 204 reps consisting of 35 deadlifts, 70 box jumps and 99 toes-to-rings. Why put 102.5kg on the bar? That's 225lbs (102.3kg), which is sometimes used as weight in benchmark workouts. I have never done deadlifts with this weight, usually it's around 120kg in a metcon. I wanted to test it out if the bar would be easy to keep bouncing up and down continuously for 15min. For example Diane (21-15-9, deadlift and hspu) uses these 225lbs or 102.5kg. We did this together with Toni so we wanted the bar to be rather easy to lift for both of us.

Deadlifts were not bad at all as I thought beforehand. Don't know what would happen in Diane as you have so many reps to go in all sets, 21 reps, then 15 and 9, hopefully unbroken… Box jumps also were done unbroken. Nowadays I'm extending my body entirely to full extension each time when I jump on the box. This is done because I don't want to be "no rep'd" in vain.

Toes-to-rings were the most demanding movement of all these. On the first round I went unbroken. On the second round 10+5. Then from third round on I always did at least 6 reps in first attempt, then in smaller sets. My abs and upper quads were going numb at some point of the workout.

I don't which one is tougher, doing this last movement with the rings or with a pull-up bar. Doing it with pull-up bar you stay more stable, with the rings you swing more and maybe have to do more work with abdominal muscles. Don't know, go figure


Toni's workout. Result 4 rounds + 8 toes-to-bars. Total of 143 reps.
  • 15min amrap of
  • 5 deadlifts, 102.5kg
  • 10 box jumps, 64cm
  • 15 toes-to-bar
Toni had a total of 143 reps in total consisting of 25 deadlifts, 50 box jumps and 68 toes-to-rings. In the end of the training session he practiced handstand push-ups for a while.

In the evening I went to play floorball with my team. Still one more game to go in the regular season. Then we'll see if there are playoffs waiting for us.

Sunday, March 10, 2013

Sunday 10.3: Back squat, barbell metcon

Sunday. Back squat 5-5-5-5-4-3 (max 130kg), barbell metcon 21-15-9 of back squat, bench press. Time 10.28.

Today was the last day I had time to deliver my promise to respond to the challenge thrown upon me by Visa. The challenge consisted of two strength movements, converted into a metcon for time. Prior to the workout I did heavy back squat fives. My shoulder has still been aching, I've been eating painkillers like candy to push the soreness to the background. After I got it warmed up there was no problem whatsoever in the training session. Toni concentrated in two strength movements: front squats and push presses. Pauliina did some cardio and strength training.

Pumping himself up for the push press

Strength. Back squat 5-5-5-5-4-3 (100, 110, 120, 125, 130, 130kg). I don't want to live thinking were my squats deep enough or not in the future anymore. I must find the medicine for that problem. I've been consulting other athletes and trying to find a way to get my joints better mobilized for this movement and trying to find a stance that would allow me to go deep enough each and every time. When I did Elizabeth a while ago, my squat cleans were very deep. The problem is to find a stance where it's possible to go deep and not having restrictions and pain in my hip flexors. Today I believe I did a good job and found a way to lower my ass. My taking a bit narrower stance I got down well to the point where flexors push my body back up and that's over the required 90 degrees level. The feeling was awesome!

My goal today was doing sets of fives as long as I can. I took some sets with 60-80kg to get the joints prepared for what's coming. Then starting from 100kg, proceeding to 110, 120 and 125kg, 5 reps per set. For 130kg my 3RM is 3 reps, today I managed to nail 4 on the first time (see the video below), Toni assisted the fifth one which would not have come up. And on the last set I completed 3 successful reps and Toni helped the fourth one.

Back squat, 130kg

This was a good strength training day for me. And I really enjoy the quality of the training. Thus, I believe good development did occur today at the Box.

Barbell metcon. Time 10.28.

  • 21-15-9
  • Back squat, bodyweight (80kg)
  • Bench press, bodyweight -20kg (60kg)

Visa had the top time in this one, 5.46. His maxes for back squat is 180kg and 130kg for bench press so he has some lead in advance =) However, I was confident I could beat that time. Toni's time in the same workout was 20.46. The idea was that everyone should be measuring the weights according to bodyweight. I guess Visa did this with a bodyweight close to 90kg. My weights were 80kg for squat and 60kg for bench. Squat was easy, bench was a nightmare.


Below you see the round times for me. The first round was clearly faster (3.16min) than the second one even though there were about half of the total reps of the workout… The second was the toughest with 4.29min and the last one took 2.42min.

On the first round I did squats in sets of 12+9 and bench as around 3-4 sets. On the second round my squats were 9+6 with only a short break in between. However, this is where my problems took place in the bench. Guess I took something like 4+3 for starters, then it was probably doubles and singles to the end, which was very tough mentally. My chest and shoulders were in fire and it was difficult to feel them :) I had some failed reps as I tried to push it with force. Then on the third round I took squats unbroken and bench once again in small steps.

Had I been able to go as well with the bench as with the squats, I could have called this a metcon and had a good time as well. Now, my effort was consumed with bench pressing singles and doubles. It was a bit frustrating as I simply couldn't push that barbell up. Completing for example 10x60kg bench at any time is not a problem. However, the problems occurred after 20-25 reps. My squats were perfect in the workout and certainly of good quality.

Front squat, Toni

Toni's workouts. Strength for front squat and push press.

  • Front squat 5 x 5 (all sets 80kg)
  • Push press 5-5-5-1-1-1-1, (60, 65, 70, 75failed, 80, 80kg, 85 failed)

Toni's focus was front squat 5's with 80kg, each set with the same weight. Then he moved on to go for push presses. Five reps with 60, 65 and 70kg. On 75 he failed to get that single rep so he upgraded to 80kg =) He took it up, twice, in singles. In the end he tried to get 85 up, which didn't succeed today. His plan was not to do metcons today and concentrate purely in strength training.
Front squat, Toni

Saturday, March 9, 2013

Saturday 9.3: CF Open 13.1

Saturday. Crossfit Open 13.1. Result 106 reps.

As I woke up I saw a message sent to me by The Crossfit Games: Your video submission is invalid. There was also a brief explanation why it's not valid. Basically the video was shoot from behind, stopwatch was not in the frame throughout the workout.

Had no other chance but to pack up my gear, get my head in the game and drive to the Box to perform the workout again and try to hit the PR again =) Toni and Pauliina joined as judges and this time we made it sure the video would be accepted! We shot the video (Pauliina) from the side with a running clock visible at all times and the judge (Toni) seen on the video all the time.

Me and my homie

Workout 13.1. Result 106 reps.
  • 17min amrap of
  • 40 burpees
  • 30 snatches, 35kg
  • 30 burpees
  • 30 snatches, 60kg
  • 20 burpees
  • 30 snatches, 75kg
  • 10 burpees
  • max reps of 100kg
  • Burpees must be completed to rings that are placed 15cm above top extension.
My previous record in the snatches has been 52.5kg prior to the Open. On Thursday I did this workout for the first time and hoped it would have been my last one. Then I snatched 60kg x 3, awesome result considering my snatch history and current max load. Yesterday we had a tough floorball game and my right shoulder got very sore in that game. Today in the morning as I saw the message, my first reaction was not smiling and joyful of having to perform the workout again. But hey, the reaction from the Crossfit Games was legitimate, so I didn't have any other possibility but to do the workout again and go over those mental barriers once more and snatch that damned barbell overhead several times.

Just in case Toni did the workout again as well even though he had not got that similar message. He played it smart today, took it a bit slower on the burpees and saved energy for the real barrier, 60kg snatches. Once he got that far, he took 3 failed reps for starters with only one minute to go on the clock. Then he got his head straight and snatched that barbell up! He also suffered a mini blackout at the same time but still had time to complete another snatch in the last 10 seconds to go in the workout!!! Result was 102 reps in CF Open 13.1, c'mon! He improved his snatch PR with 10kg for a total of 102 reps.

I really tried to suck that energy in to my own workout as well, this guy performed so well today. And even though the day didn't start in the best possible way in the morning, my result today was even better than the first time, 6 x60kg snatches for a total of 106 reps in the workout! Couldn't be any happier about the result =) Hopefully that right shoulder will be back in action some day soon, it really hurts now.

I was able to complete the first set of burpees 10 seconds slower than the first time but I made up the missing time in the first set of snatches (35kg) and finished at 5.54 (6.10 on the first time). This time is crucial if two athletes are sharing exactly the same result. Then the one who has completed the last full set of snatches in less time, is higher in the standings.

Once I was done with the 30 burpees, there was about 8.30 left on the clock, in the middle of the workout. So my goal was to go for about 1 rep every minute. I really wanted to improve from the previous result because I had done so much mental work to repeat this one. I manage to do 5 successful reps in a row, about 1 per minute. Then the sixth failed but I still had time to snatch it when there was something like 3 seconds left on the clock =) Unbelievable accomplishments from both of us today. Thanks Toni and Pauliina for this one!

Once again we can probably all share the feeling that these snatches were not beautiful, not from educational books so to say, but today it was competition time and then I believe it's not about style, it's about going beyond those physical and mental walls and hit PR's whenever it's possible. Toni did great today and I also did much better than I thought I could do. We both hit out snatch goals for this year and are proud of it. Now we'll have to make them beautiful as well =)

Double front squat =)

Friday, March 8, 2013

Friday 8.3: Game Day

Friday. Game Day.

I concentrated today in floorball. The season is about to end, this was the second last game of the regular season. Probably we'll have some playoffs as well.

Toni's workouts. Time 20.40

  • 21-15-9
  • Back squat, bodyweight (97.5kg)
  • Bench press, bodyweight -20kg (77.5kg)

This was a challenge workout thrown to us by Visa, another tough athlete at the gym. Bodyweight back squats and bench press with bodyweight minus 20kg. Visa holds the bottom time with 5.46. I'll do this one during the weekend, let's see what happens!

Here's how Julie Foucher nailed the CF Open 13.1, result 195 reps

Thursday, March 7, 2013

Thursday 7.3: CF Open 13.1

Thursday. CF Open 13.1. Result 103 reps. I'll add videos afterwards, it takes some time...

Let the Games begin!!! Today was the first day possible to perform the first workout and we hit the Box immediately in the morning with Toni and Pauliina. It was time to find those mental walls and break them because it's a competition. I PR'd my snatch with 7.5kg!

Workout 13.1. Result 103 reps.

  • 17min amrap of
  • 40 burpees
  • 30 snatches, 35kg
  • 30 burpees
  • 30 snatches, 60kg
  • 20 burpees
  • 30 snatches, 75kg
  • 10 burpees
  • max reps of 100kg
  • Burpees must be completed to rings that are placed 15cm above top extension.

When I took first glimpse of the workout at 4am when I woke up nervous, the Crossfit Games stated it's gonna be all about burpees and snatches. Jason Castro - the man behind the Games programming - pretty much combined two workouts from last year: 7min amrap of burpees and ascending weights on snatch ladder. The outcome was descending amount of burpees from 40 to 10 reps and alternating with ascending amount of weights on the snatches, from 35kg to 100kg.

I completed the set of 40 burpees, 30 snatches of 35kg, 30 burpees and 3 snatches of 60kg. My previous snatch record was 52.5kg so I broke the record with 7.5kg, and for three times!!! Total of 103 reps, consisting of 70 burpees and 33 snatches. I must admit I was a bit scared during night when I looked that 60kg should be lifted several times. A bit of desperation which I had to shake away and do some mental job. Once I started the workout I focused only on doing the next rep ahead of me.

I liked the burpees for some reason. They are normally that fun to do but today I enjoyed them, weird… 35kg snatches are not tough, still I took them in sets of 5 reps. My strategy was different compared to a regular workout because of the physical limitations of the workout. It was absurd that I would hit the round of 75kg snatches =) So I knew there's no need to hurry as fast as possible. So I completed the burpees and 35kg snatches with a steady pace but still catching my breath during the workout. Time elapsed after completing the first round of burpees (40 reps) was 2.10, time after first set of snatches (35kg) 6.10 and time after last set of burpees (30 reps) was 9.18.

The videos are too large to be put on Youtube. Here is a link to Vimeo.

I had plenty of time to focus on taking a new personal record. I caught my breath for a minute, then took a rep that failed. It came high enough to get a boost of confidence. I tried another rep and it came up, c'mon! One of the most spectacular feelings in my crossfit career! It looked horrible but it came up =) I took another attempt, failed. Then another successful rep, 102 reps in total. On the last minute I got another one, my third snatch of 60kg, unbelievable results for me! A total of 103 reps in the workout. It would have been awesome to get a chance to pound let's say a barbell of 50kg snatches. I would have liked to do tens of them. Now we'll have to wait for the next Open's workout (13.2) until next Wednesday-Thursday night.

Toni's result in CF Open 13.1.
100 reps. He completed the set of 40 burpees, 30 snatches (35kg) and 30 burpees. Tried the 60kg snatch a few times, this time it didn't come up.

Click here to see Toni's video of his performance at Vimeo.

Wednesday, March 6, 2013

Wednesday 6.3: Deadlift technique

Wednesday. Deadlift technique training. Sets of 6 reps with 80-120kg. Cool down by cycling.

Wednesday's agenda was light. Technique training in deadlifts, how to manage keeping chest up throughout the movement from bottom to top extension so that my hips wouldn't shoot up first. My triceps have been crying since Coe and I tried to nurse them with cold gel and an iced bag of cold gel for two days. Guess I did something wrong as you can see below. I got a frostbite from the iced bag and something abnormal suddenly existed in my triceps. Well, I went to the pharmacist to get some cure. I'll hope they recover for the Open.


Deadlift. 8x6 (80, 100, 120, 120, 120, 120, 120, 80kg). I kept the weights light and tried to focus on my form. Mainly the sets were 120kg. That weight is not that heavy and can be thrown anytime so I wanted to focus on my form around that weight. I also did lighter versions. My key focus area was to lower my ass while coming down from top position before completing another rep.

Deadlift technique, 100kg

I'd like to get that form perfect to get more benefit from my leg strength. I know what I should do theoretically but it seems difficult to perform it in real life. I believe these sets were okay anyway. My current PR is 180kg. However, with heavier weights my form is not that beautiful anymore.

Deadlift technique, 120kg

Got some floorball training with my team in the evening. Toni drove back home today so he didn't train today at all. Tomorrow we'll meet at the Box to do the Crossfit Open's first competition this year, workout 13.1!

Tuesday, March 5, 2013

Tuesday 5.3: Clean and jerk

Tuesday. Clean & jerk 4 sets (max 70kg), clean 3 sets (max PR 85kg).

Today the spot was Liikuntamylly indoor sports center in eastern Helsinki. Their facilities are perfect for oly lifts which was my main goal for today. My plan stated to go clean & jerk first, then continue with snatches, the two olympic lifts. Program also said I was supposed to practice handstand walk because the place is made for that purpose. My triceps and upper arms from elbows up are in flames because of that Coe I did on Sunday. That's why I stopped after clean & jerk to prevent injuries. Got to be icing those arms today to get them back on track again.

Strength. Started as clean & jerk but my jerking power was a bit lost so I continued with cleans.
  • Clean & jerk, 3x60, 3x60, 3x70, 2x70kg (failed on the second jerk)
  • Clean, 3x75, 3x80, 1x85kg (PR)
My warm-up today included running the 200m track for a while, then 3x20 wall balls with short break between sets, stretching, then barbell warm-up: clean high-pulls, cleans, front squats, shoulder presses, back squats, shoulder presses behind the neck and snatches. I had put on my Rogue's PR shirt today so I had a good feeling about the training session ahead of me =)

My cleans were rolling today from the very beginning. I had no troubles in bringing the barbell up to my chest, even those 70kg reps were easy. Some time ago they would have been very tough ones. Now I was able to do 3 reps with 80kg which is definitely something I haven't been able to do ever, not even 2 in a row.

Clean, 3x80kg

I had no other chance but to crush my old record and update it to 85kg. I'm confident to hit 90kg this year. What I should be doing better is to be faster in going under the bar. And more strength to the movement starting from my legs. They should generate velocity for the barbell to go faster and higher. And bring the elbows high immediately. It's easy to say these thing after watching the video but while the load is near maxes it's not that easy to make all these adjustments live in just one second.

Clean, 85kg, PR

After December's injury problems I believe my clean technique has become better and the weights feel lighter for some reason. There may be more explosiveness compared to earlier or maybe there's just been more reps and thus my body has become more receptive to this movement. I have had the possibility now in February to train cleans or clean & jerks every week, which pleases me a lot!

I'm on a holiday this week and Toni is driving around Finland because of work so let's wait and hear if he has done his training for today at the hotel. Hopefully you have found good spot to train hard!

Monday, March 4, 2013

Monday 4.3: Weighted pull-ups, hip thrusters

Monday. Weighted pull-ups 3x10, floor press 3x6, hip thrusters 4x10.

Yesterday's workout - hero workout Coe - really has its after aftershock on my body today. The combination of thrusters and ring dips have caused my triceps to be extremely sore right now and back squats and thrusters made the same feeling on my legs. Every time I love this feeling as much even though it hurts like hell =) Hopefully I can do my olympic lifting training tomorrow as planned.

I've done much more benchmark / hero / challenge workouts lately compared to history. The reason for that is my goal to achieve better muscular stamina and I genuinely believe this is the correct road. These type of workouts are cruel and effective. Today's agenda after yesterday's hard work was a notch easier. Weighted pull-ups, then first touch to floor press and couple of sets of hip thrusters. Toni did a 20min amrap of modified hero wod Coe.

Hip thrusters @ 60kg

Weighted pull-ups. 3x10 (9kg vest). I've done weighted pull-ups and dips earlier but today was the first time I did pull-ups with my vest, which weights 9kg. I took 3 sets, 10 reps each time. Could've also put more effort on training chest-to-bar pull-ups (C2B) but this was my choice today.

Weighted pull-ups @ 9kg

Floor press. 3x6 (40, 60, 60kg), just trying to get familiar with the movement. After pull-ups I realized my triceps were still burning from Coe so I didn't start to load the barbell with heavy weights. My focus was to get used to this movement, never tried it before. The difference between bench press and floor press is the range of motion. Floor prevents you from lowering the bar all the way to chest so the main focus of this one is to focus on the pressing power in the middle to top position. Pretty much the same if you did deadlift from a rack, from knee level to full extension.

Floor press @ 60kg
Hip thrusters. 4x10 reps (60, 60, 60, 80kg). I remember doing hip thrusters once or twice about half a year ago. This is a good supportive movement to create explosive power in the hips. In this set I realized my heels are too far away from my rear. To place the heels closer demands also a greater push from the hips, simultaneously you get better positioning and more stable stance. I corrected my position after this first set. I was able to move that last set of 80kg as easy as the 60kg ones. I believe this is a good movement to take on once in a while.

Hip thrusters @ 60kg

Toni's workouts. Modified Coe, result 6 rounds + 10 thrusters.

  • 20 min amrap
  • 10 thrusters, 42.5kg
  • 10 dips

Instead of going for 10 full rounds Toni subbed this to 20min amrap, which may have been a smart decision. Another adjustment was to replace ring dips with regular dips. Toni, you can give your own comments on this one, did you like it? Do your hands and legs scream for pain? 6 1/2 rounds of pure pain =)

Sunday, March 3, 2013

Sunday 3.3: Back squats, hero wod Coe

Sunday. Back squat 3-3-3-3-2-2 (max 130kg). Hero wod Coe. Time 19.47.

After yesterday's active recovery and mobility day I felt full of energy as I entered the familiar Box at noon with Pauliina. I sat down on the rower and started pulling, fiercely from the very beginning as it felt so easy and fast. I managed to keep a steady pace of 1.31-1.35 for a long time, then I eased because this was supposed to be only a warm-up =) Then I took my regular bear complex type of warm-up with a barbell and pvc pipe.

Strength. Back squats 3-3-3-3-2-2 (120, 120, 125, 125, 130, 130kg). It felt like my joints were properly prepared for back squats and my mobility would be good and it actually was with light weights. As I started to pile some plates the weights started to feel heavier than they normally do. I had to really push the 125kg loads up. At 130 I took only a double in the first attempt and on the last set Pauliina assisted my last one, otherwise it wouldn't have come up at all. This strength session remained a mystery to me. I know I'll lift 130kg any day, now I should be able to build up strength so that I can take it up for example 5 times without having to even think about it. I took mostly triples today because the workout ahead of me was known to be a demanding one.

Back squat 120kg

Coe. Time 19.47.

  • 10 rounds of
  • 10 thrusters, 42.5kg
  • 10 ring dips

Yep, 100 thrusters and 100 ring dips for time, completed in 10 rounds of 10+10 reps. My hands, chest and shoulders feel like they did some work today. I went unbroken with the thrusters for 4 rounds, after which I took them in two sets, 6+4. The last reps of them really made my shoulders concentrate in the movement, it wasn't easy. I feel like I was able to go steady with the thrusters throughout the workout and I'm quite proud of the way the barbell moved down and up.

4th round of thrusters

I had more troubles with ring dips already at early stages of the workout. I remember going 5+5 for maybe 3-4 rounds. For a few rounds it was 5+3+2 and in the last two rounds I really had to concentrate in getting myself up to reach full extension as the movement became so heavy for me.

Ring dips

First round was about a minute, the next one was around 1.30 and the remaining were around 2.10-2.30 if I recall right. The last one was 1.58 'cause it was the last round and I wanted to push it under 20 minutes. I took a sip of water between rounds and marked my rounds up, then I moved on to the next round. Tried not to rest too long between rounds.

Time was 19.47. Mikko Salo did the same workout in 9.55… Yep, the difference is that he can go unbroken from the very beginning. I was able to go the same pace for one round, he probably went all the way. This was a good workout for me because it was a long workout and a lot of demanding reps. These workouts are exactly what I need to improve my stamina. Got to keep on doing benchmark wods and hero workouts constantly as I've done lately.

I'm done
After training session Pauliina did foam rolling. This is our new favorite, we bought a hard foam roll home and we utilize it on a daily basis. It's awesome to put effort in mobility in the evening at the same time as you're for example watching TV. In the beginning it hurts but body will get used to it so it only makes good things to your body. It's almost the same getting a massage!

Foam rolling