Friday, March 3, 2017

End of February

End of February. Lots of crossfit has taken place again

Friday 18.2

1. Oly
  • Hang squat clean triples
  • 7 sets @ 80kg
Felt super good on these. Took me about 10 minutes to finish them so there wasn't much time to recover.

2. Workout. Result, 221 reps (6 rounds + 5 wall ball)
  • Amrap 12 min
  • 15 wall ball
  • 12 lunges with sandbag
  • 9 hang power snatch @ 30kg
Huh, this turned out to be cruel stuff. I'm happy that I was able to move pretty smoothly throughout the workout. Unbroken each movement. Legs were burning a lot towards the end. Breathing was heavy quite soon after starting it.

Saturday 19.2

1. Workout
  • Amrap 30
  • 10 handstand push-ups
  • 15 goblet squat @ 32kg kettlebell
  • 20 box jump overs (don't touch the box)
  • 25 cal row
I took this with slower pace. Only focus was to do the movements controlled, unbroken and with dedication. Those box jump overs are tough. I have a Rogue bench over which I jump without ever touching the bench. Rowing was somewhere around 1.55/500m pace. Goblet squats burned legs pretty good with that kettlebell

Sunday 20.2

1. Overhead
  • Overhead squat with pause, singles (40, 50, 60, 65, 70, 73kg)
I've been longing for these guys. Took singles with a pause. All the way up to 73kg. That wasn't the max effort but I was satisfied with having this come up nicely. I don't dare to drop the weight so I'm building confidence on this movement so that there's no chance of missing the lift on my way down. Having a more narrow grip has helped a lot on this movement.

2. Oly
  • Power clean doubles (60, 70, 80, 85, 90kg)
My one rep max power clean is a notch over 100kg so these were rather heavy in the end. Came up good anyway.

3. Workout
  • 7 rounds of
  • 4 power clean @ 80kg
  • 25 sit-ups
  • 15 push press @ 2x15kg dumbbells
This was a good day as I had a chance to put three pieces together in one training session. This is a rarity nowadays with a little kiddo in the house :) Power cleans were definitely the thing in this workout. I can't drop the barbell at any time so I have to lower it carefully. That makes every single rep tougher. There's that negative movement included in each rep.

Thursday 23.3

1. Every minute on the minute x 12 min
  • Squat clean singles
  • 1-4min @ 90kg
  • 5-8min @ 95kg
  • 9-12min @ 100kg
2. Every minute on the minute x 12 min
  • Front squat singles
  • 1-4min @ 110kg
  • 5-8min @ 115kg
  • 9-12min @ 120kg
3. Workout. Result, 216 reps (7 rounds + 1 wall ball)
  • Amrap 20 min
  • 5 clean and jerk @ 60kg
  • 15 wall ball shots
  • 10 toes-to-bar
We were in Tallinn, Estonia for three days on a business trip, and focused on quality time with family in the evenings. No chance of hitting workouts during that stay. Started my days early and there was program for every evening after work. Once we came back I had lots of energy to put on training. Okay, first two parts took the most out of me even though they weren't that brutal. But the 20min amrap was a man-killer. Especially those clean and jerks. Same thing here, I had to lower every rep carefully.

Friday 24.2

1. Every minute on the minute x 10 min

  • 3 push press @ 70kg

Haven't done much overhead lately because my right elbow was inflammated for some time. I have been healing that lately. Today it felt great so I went for push press strength.

2. CF Open 17.1 (kind of). Time, 17.20

  • 10 dumbbell snatch @ 25kg
  • 15 burpee box jump overs
  • 20 dumbbell snatch @ 25kg
  • 15 burpee box jump overs
  • 30 dumbbell snatch @ 25kg
  • 15 burpee box jump overs
  • 40 dumbbell snatch @ 25kg
  • 15 burpee box jump overs
  • 50 dumbbell snatch @ 25kg
  • 15 burpee box jump overs
Couple of things. The rx'd db weight was 50 lbs / 22.5kg. My dumbbells are 15kg and 25kg so naturally I went with the bigger one in this case. Secondly, I don't have an rx'd box so I had to be creative. I do have a Rogue bench which is lower than 60cm, don't know exactly the height. That would be too easy so I jumped over the bench with one jump without touching the bench at all.

For me, this feels heavier and slower than a regular burpee box. There is no chance to get that same smooth rhythm you get with a wooden box. Just bouncing back and forth. Here, the pace stops every time as the jump goes further away from the starting point.

This was a nasty mofo if you ask me. Burpee box jumps were paced from the very beginning, and I didn't stop at any time during those. You could call them unbroken in this sense. Snatches were ub on the round of 10 and 20 reps. On 30's it was 18-12. On 40's it was 18-12-10, and last round was 16-14- 12-8 reps.

Saturday 25.2

1. Overhead squats

  • Build up to a heavy 5-rep set (40, 50, 60, 65, 68, 70, 72kg)
This felt awesome. Must be one of the heaviest sets I have been able to overhead squat in my life. Narrower grip is the real deal. You'll see a video down there. I'll continue to work on this movement to teach my body.

2. Workout, not for time, 5 sets of:
  • 15 overhead squats @ 40kg
  • 15 pull-ups
Accessory stuff on ohs and pull-ups. Upper body felt this one for sure. Unbroken was the goal, got that. Didn't have a clock running, that was not the point on this one.

Sunday 26.2

1. Power snatch triples (40, 50, 55, 55, 55kg)

Antti came by to train with me. First some snatch technique, and then finished with something that turned out pretty ugly after all. Thought first that this is gonna be a nice Sunday walk but somewhere mid-workout the nature turned. Hspu's I had to cut after 4 rounds. The combination of jerks / hspu's, and squats / lunges combined together was rough.

2. Emom x 28 minutes

  • 1st min: 8 shoulder-to-overhead @ 60kg
  • 2nd min: 8 handstand push-ups
  • 3rd min: 8 front squat @ 60kg
  • 4th min: 24 jumping lunges

Monday 27.2

1. Wod
  • 5 rounds of:
  • 3 rope climb
  • 14 overhead walking lunges @ 2x12kg kettlebells
  • 15 ghd sit-ups
Two sessions. First one in the morning at StadiCrossfit which is located right next to my workplace. When I go there, I usually utilize things that are not possible to do at home. Or something that is easier to do in this place. Rope climb is a given. Don't have a box so that might be in the game too. Heavy barbell work is also common as you can drop the weights to the ground. Can't do that at home. Ghd's are great too.

2. Amrap 15min. Result, 6 rounds
  • 300m row
  • 20 sandbag, groud-to-overhead
In the evening I got a chance to hit another session. It started with zero warm-up, just sat down and started rowing. Sandbag is self-made, for 25kg weight. There are no handles so had to do lots of gripping with fingers only. After the workout I couldn't straighten them for a while. Great wod.

3. Accessory
  • 4x15sec static hold every minute
I have parallettes at home but they have been laying in the storage for quite a long time unused. They were brutal. Much more brutal than how I remembered them. Morning's ghd sit-ups may have had an effect on these. I felt shaky from the very get-go

4. Tabata
  • Box step-ups
  • Shoulder press @ 2x7.5kg dumbbells
  • Bicep curl @ 7.5kg dumbbell
After I finished, Pauliina suggested we'd do some Tabata training together. It's not difficult to get me join a workout. It was created on the fly. Carried out indoors. Box step-ups, presses and bicep curls :) Nice finisher.

Tuesday 28.2

1. Workout, 5 rounds not for time of:
  • 3 back squat @ 130kg
  • 24 core twists, side-to-side @ 32kg kettlebell
Heavier squats and some work with kettlebell. Entire family was working outdoors. I can see our little girl is paying attention to what the parents are doing.

Thursday 2.3

1. Oly

  • Overhead squat singles (50, 60, 70, 75, 80, 85kg)
I'm very happy on these weights! Worked early morning at StadiCrossfit. That's why I dared to go heavy on these. As I can drop the bar if necessary. Working on this movement has paid off.

2. Emom x 10 minutes
  • Power clean and push jerk singles @ 85kg
Another barbell movement stuff. Liked it a lot.

3. Amrap 5 min. Result, 5 rounds
  • 2 rope climb
  • 2 clean and jerk @ 70kg
I've combined rope climbs and clean & jerks once before at this place. It was a blast so today it was a bit of a different type of workout. Double on both elements. Really burned the entire body.

4. Workout, 5 rounds not for time of:
  • 10 burpee box jumps
  • 10 goblet squats @ 28kg kettlebell
I just wanted to try those burpee box jumps because of that CF Open 17.1 where you had those mixed with dumbbell snatches. At home I jumped right over the bench. Those felt much tougher than these regular burpee box jumps. Felt smooth on these and found a rhythm to make them touch'n'go and bouncing back and forth.

Friday 3.3

1. Emom x 12 min

  • Odd min, 8/10 handstand push-ups
  • Even min, 14 pistol squats
This session took me 50 minutes. That means to say it was fast and intensive. 3x12 minute workouts. Started with 2min warm-up, then threw myself against the wall upside down. That's why I started with 8 reps and added it to 10 reps after two rounds. Remaining 4 rounds were 10 hspu's.

2. Every 90 seconds, for 12 min (8 sets)

  • 1 push jerk + 2 split jerk @ 75kg
Haven't done split jerks in ages. This piece's goal was to get back in the groove with those.

3. Amrap 12 min
  • 50 ft walking lunges @ 2x25kg dumbbells
  • 16 toes-to-bar
  • 8 power clean @ 2x25kg dumbbells
  • 50 ft walking lunges @ 2x25kg dumbbells
  • 16 toes-to-bar
  • 8 power clean @ 2x25kg dumbbells
  • 50 ft walking lunges @ 2x25kg dumbbells
  • 16 pull-ups
  • 8 power clean @ 2x25kg dumbbells
  • 50 ft walking lunges @ 2x25kg dumbbells
  • 16 pull-ups
  • 8 power clean @ 2x25kg dumbbells

This was a modification of the CF Open 17.2 which was released last night. It's not possible to do bar muscle-ups at home as my head would smash the roof. I changed them to regular pull-ups. And my dumbbells are a bit heavier than they should be.

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