Saturday, March 19, 2016

Friday 18.3: Metcon with Toni and Miku

Friday. Metcon, 21-15-9 of: power snatch @ 40kg, box jumps, pull-ups. Cashout lunges @ 60kg. Time, 9.40. Gymnastics, every 3:00, perform 20 t2b.

Great session at Crossfit Kehä. Both of the owners threw down with me. We created this one with Toni on our way to the gym. It was supposed to be pretty much about lungs. And it was. Intense workout with bodyweight stuff and some barbell action.

Metcon. Time, 9.40

  • 21-15-9 of:
  • Power snatches @ 40kg
  • Box jumps
  • Pull-ups
  • Right into lunges @ 60kg

Doing a workout as a competition is something I'm not used to as I've been training by myself the past three years. The first year we did most of our workouts together with Toni. So today's composition was a bit nerve racking prior to the 3-2-1-go command =) And once the barbells started to cling and clang on the floor it felt like I need to keep my arms on the bar, and at least not drop the bar first.

On the other hand, you should play your own game and not get confused by stuff that happens next to you. But then again, in competition you need to know where you are at and know if you got to step up your game. On this one we finished the first snatches with Toni about the same time (I went 12-5-4). Second round was 3x5 and last one 5-4 reps.

Box jumps were my active recovery piece on this wod. Of course they kept my breathing high and legs burning but somehow I'm able to go through them without having to break them down. Maybe they are rather efficient. They were unbroken each round.

On the pull-ups I had my mind on the game. Decided to break them down in order not to shoot my forearms on the snatch / pull-up combo. First round was 10-7-4, second was 11-4 and last one unbroken.

The grande finale on this workout was lunges with a barbell on back rack position. We didn't measure the distance but I'd guess it's somewhere about 10 meters back and forth, that is a total of 20 meters. Had to change the plates on the bar after the 21-15-9 so that took some time but I tried to get my hands on the barbell right after that and start moving.

This went pretty smoothly even though I haven't done 60kg lunges like ever. It stayed there nicely and legs took the burden well. Yes, my legs hurt after it was all done and felt greatly relieved as I was able to drop the bar away. Awesome workout to say the least. My lungs hurt hours after this one!


  • Every 3:00:
  • 20 toes-to-bar

Toni had written this one in his head for accessory kind of work for core. It was a good one and these were surprisingly challenging. Went unbroken for 2 rounds but then the last one was a big battle. Had to break it after 10 reps. Grip, hip flexors and core were the issue. It was odd that both of ours lungs started hurting on the first round like we were still doing the metcon =)

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