Monday, December 5, 2016

Weks 42-48: Klaukkala

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

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



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



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





Here are some wods I've done.

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

Strongman
  • Yoke carry, up and down the park

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


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

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

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



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

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


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

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


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

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

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


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

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

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

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


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

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

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

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

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




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