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.

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