Thu 1.9 - Tue 6.9: Oly and Metcons

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


Thursday.

• Wod, 4 rounds of:
• 50 air squats
• 25 push-ups

• Accessory, 4x50 lunges

We have been walking around a lot in this new place as the nature is showing its best here. We are living here for couple of weeks until we get to move to our new home. The workout on Thursday was bodyweight purely.

Saturday.

• Emom x 9 minutes
• 8 hang power clean @ 60kg
• 7 hang power clean @ 60kg
• 6 hang power clean @ 60kg
• 5 hang power clean @ 60kg
• 4 hang power clean @ 60kg
• 5 hang power clean @ 60kg
• 6 hang power clean @ 60kg
• 7 hang power clean @ 60kg
• 8 hang power clean @ 60kg

• Emom x 9 minutes
• 8 push jerk @ 60kg
• 7 push jerk @ 60kg
• 6 push jerk @ 60kg
• 5 push jerk @ 60kg
• 4 push jerk @ 60kg
• 5 push jerk @ 60kg
• 6 push jerk @ 60kg
• 7 push jerk @ 60kg
• 8 push jerk @ 60kg

Stole this one from Toni. First time playing with my new barbell. It was a blast. The workout was wuite nice. Could have been a notch heavier or more reps though. Especially on the cleans. Jerks started to burn shoulders quite a bit.

Sunday.

• Weighted pull-ups (with a kid in front rack)

• Metcon, 4 rounds of:
• 15 thrusters @ 40kg
• 340m run

Little girl got her first wod in the books in the form of pull-ups. Got to start them young so they can learn new skills and habits in a healthy way.

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

Monday.

• Emom x 5 minutes:
• 7 hang power snatch @ 40kg

• Emom x 10 minutes:
• 11 front squats @ 40kg

On Monday we went for a long walk in the nature. When the sun went down, I went to the garage, picked my bar and went outdoors in the dark to move some light weight. Hurt in my legs for sure. Even with light weight.

Tuesday.

• For 20 minutes:
• 1 min row
• 1min air squats (around 30 reps per round)

• 30sec on, 30sec off, for 7 minutes:
• Burpees

• Accessory, 4x10 strict press @ 2x16kg dumbbells

We had a work related trip to Tallinn, Estonia. I got one colleague to hit a workout with me. She hadn't tried this great sport called crossfit before so it was good to get some intensity in the workouts. Rowing and squats definitely killed my legs. Burpees were 12 per round except the last 2 minutes that were 10 reps per round.