Sunday 12.1: Hspu, burpee, du

Sunday. 50 hspu (PR 18). Workout, 5 rds of: 10 burpee, 20 du. Corework, 50 ab wheel.

We spent the weekend away from home. Today we drove back, and once we parked our car at the home drive way, it was about 10 minutes and I was back on road and headed to the gym. Maybe not the most ideal preparedness for today's workouts but I kept it light and it served my goals well.

Hspu's.

• 50 handstand push-ups
• Sets of 18, 12, 10 and 10 reps

I had only one clear goal for today. Complete a personal record of consecutive reps on handstand push-ups. Previous one was 15 reps and I was looking to crush that one. Goal achieved, 18 is the new number. My warm-up today was pretty lousy, I did some foam rolling, stayed inverted about 20 seconds and took one hspu to get myself ready. This time it was enough to get my body moving. I'm happy I was able to go over reps without having the perfect feeling of preparedness. It started to become heavy after 10 reps. I believe I did 13 reps, then took a break and fought it through slowly to the end.

Recap

Workout. Not timed

• 5 rounds of:
• 10 burpees
• 20 double unders

Sunday was not a barbell Sunday. Kept it at bodyweight and worked light for a not-timed workout to get some blood flowing in my veins. 50 burpees and 100 doubles, just a little short metcon. It was a quick one, couple of minutes to finish it. I had a solid pace, you'll see it from the video what pace I was going through. Not full throttle, goal was just to keep body doing work steadily.

Core.

• 50 ab wheel

I started to feel the burpees in my shoulders after those hspu's. They were surprisingly demanding at some point. Finished the session with some core work. These also pressured my shoulders as well as core. Haven't done them in ages. It was fun.

Monday 13.5: Metcon

Monday. Metcon. 50 pull-ups, 50 box jumps, 10 thrusters, 50 knees-to-elbows, 50 push-ups, 10 squat cleans. Time 14.42

Workout of the day was some bodyweight movements spiced with  two strength movements with moderate weights. The programming was different in nature as there were a lot of repetitions per movement in a row. My heart was about to burst at points. We went to the gym in the afternoon with Pauliina. I had planned to do the workout in the morning but decided to sleep in a bit more for once.

Metcon. Time 14.42

• 50 pull-ups
• 50 box jumps, 61cm
• 10 thrusters, 60kg
• 50 knees-to-elbows
• 50 push-ups
• 10 squat cleans, 60kg

The amount of repetitions was challenging, 50 reps in a row needs some planning beforehand. I didn't want to gas out in the early stages of the workout so I figured how to carry through this workout. The pull-ups went in about 2 minutes, same as last time I did 50 reps for time as cashout. The box jumps weren't any easier. I check the clock after having done all of them, it was around 4.30. I did 20 reps unbroken, then a short break at the top of the box, then 10's after that, always resting on the top.

I had no desire to do any thrusters but that was on the workout so I had no possibility but to grab the barbell and start moving. I did them 6 first and 4 on the second try. My plan with the K2E's was to do tens all the way. I was able to do it to about 30 reps, then I had to break it. Don't know how it went, I guess 5's in the end. Those push-ups were disastrous. Definitely a goat for me! I thought going 5x10 would be okay for me but that proved to be far away from the truth. At this stage of the workout my hands were not in full power anymore so the first set of 10 reps was the only one I got unbroken, then I had to start dividing it to pieces. The last 20 reps I completed in sets of 4 reps.

My heart was pumping vigorously and I talked to myself that this is the last movement, just go and do it. I did 6 reps, dropped the bar and took it up again for the remaining 4 reps to finish at 14.42. It took some minutes to get stabilized. It was very tough on my body. Don't even know what was the most difficult part of it. Maybe the start was so rough with pull-ups and box jumps that my upper body felt the burden from then on and my heart was on test from the early steps on.

Cashout.

• 3 x 15 ab wheel

After a long rest period I did some abdominals, 3 sets of 15 ab wheel repetitions.

Monday 29.4: Front squats, metcon

Monday. Front squats 5-5-4 (max 115kg). Metcon, hang squat cleans, burpees, pull-ups.

I wanted to start the week by squatting, adding a metcon to make my heart beat as well. It was time for front squats, and deviating from the regular rhythm, I decided to do only 3 sets of 5 reps. My metcon included some breath taking elements: hang squat cleans, burpees and pull-ups. I forgot my phone slash timer at home so had to do this without the clock running. Still, I tried to keep on moving. Toni accompanied me and did also squats, back squats this time and then the same workout I did yesterday.

Strength. Front squats 5-5-4 (100, 110, 115kg). For starters I did some sets with 60 and 80kg, then moving on to the actual weights. I did 3 sets and purpose was to do them unbroken with increasing load. These were the best I could do today. 110kg was tough on the last reps so I was maybe a bit too ambitious to aim for 5 x 115kg. That fourth rep was a battle on the last set so it was kind of desperate try but I wanted to nail that last rep. Unfortunately had to drop it, forget it and move on.

Metcon.

• 5 rounds not for time with minimum rest
• 5 hang squat cleans, 60kg (last round, double the reps)
• 10 burpees
• 10 pull-ups (last round, double the reps)

I liked this one a lot. All three movements were perfect for my purposes. What did I want to improve? Speed in dropping under the barbell, squat depth, grip strength, breath control, pulling strength, mental strength in the last round. I forgot my phone at home and I always use wodbox timer in my metcons. So I completed this one without clock running. I still tried to keep my body moving.

Those squat cleans were not heavy but the purpose was to do then as hang cleans to improve on the grip strength and go as deep as possible in the squat. In my opinion I succeeded well with this movement, at least someone told me at the Box they looked nice all the way =) How about those burpees? You got to love them and hate them. It's so traditional crossfit movement that you must do them continuously, somehow I forget to do them. This was a good reminder to keep them on the schedule in the future as well.

The last movement was pull-ups. I believe I've developed in them very much during my crossfit career. When I started this sport one year ago, I managed to do 10 pull-ups in a row. Today, the number is 33 and doing 10 reps should not be an issue anymore. I'm happy to witness completing those 10 reps per round is not difficult at all. Maybe should have added the number to 15.

On the last round mental game stepped in. The goal was to double the number of hang squat cleans and pull-ups. Wasn't easy! The 9th rep on the cleans was a good one by a short margin, had to take a step forward to not miss the rep. The 10th was naturally as difficult as the previous one but I made it! With the pull-ups I got 15 reps in a row, then had to stop at the bottom dead hang position and finish the last 5 reps. It was tough.

Cashout. Some abs, same as yesterday.

• 2 rounds of
• 50 sit-ups
• 10 ab wheel

After work we went outdoors with Pauliina and Benny for an evening stroll.

Head-to-head battle with my dog - Benny

Toni's workouts. Back squats 4-4-4-3-3 (100, 102.5, 105, 107.5, 110kg)

• Metcon. Result 23+22+21. Total of 66 reps.
• 3 rounds of
• 2min amrap, push press, 50kg
• 2min rest

Nicely stayed on the same pace through all 3 rounds. It was mostly 3-7 reps continuously. Naturally the first set of each round was always the longest streak, around 7 reps, maybe 10 reps in the first round?

Sunday 28.4: Shoulder press, push press metcon

Sunday. Shoulder press 3-3-3-3-2-1-1 (max 70kg PR). Push press metcon. Total of 94 reps.

The day after Seven. I felt good and was ready and anxious to train again. I recovered well from that tough and demanding workout and didn't have anything hindering from working hard. I drove to the Box and I was the only soul there during my training session. I guess people liked to to outdoors as it was a beautiful day in Helsinki.

Shoulder press. 3-3-3-3-2-1-1 (50, 55, 60, 62.5, 65, PR 67.5kg, PR 70kg). I woke up in the morning and thought I'd like to do some old school strength training, shoulder press! It's been a while since I've been isolating strength training to focus purely on shoulders. Had I thought about this day on Friday, I'd say it would have been impossible because of all the shoulder work done during Seven but the feeling this morning was perfect.

I took a different approach to warm-up: Jumping Jacks, boxing and some barbell work. Little by little I added some more weights on the barbell and quickly I was at 50kg doing shoulder press. I took videos of today's every lift, including warm-ups, you'll find them from my Youtube channel. I was confident of hitting a new record today. Actually, I wrote in my training notes already in advance =) I went on in triples up to 62.5kg, which I haven't been able before. I believe I've taken that weight up only in singles. And the next weight - 65kg - was a double, definitely haven't been able to do that earlier.

The next weight was a new record, 67.5kg, it came up and I was anxious to try new digits, 70kg (that's 5kg improvement). My first try there was extremely close but it got stuck just inches away from full extension. That was frustrating! Had to take a break, get myself together and force it up. Another PR was created, 70kg!!!

Shoulder press, 70kg, PR

Shoulder press, 70kg, PR, different angle

Metcon. Push press, 35+30+29 reps. Total of 94 reps.

• 3 rounds of
• 2min amrap of push press, 50kg
• 2 min rest

After resting for about 3 minutes I wanted to give the final shot to my shoulders and completed a push press metcon, 3x2min amrap of 50kg push press, 2min rest between rounds. You'll find each round also from Youtube. I was wondering what weight would be perfect for me. I copy pasted this workout from one interview with Mikko Salo and I recall him saying he usually hits about 30-40 reps per round so 50kg turned out to be pretty similar, I'm happy with the decision on the weights. And my result didn't drop dramatically so this definitely was a good workout. My shoulders were numb in the end. Take a look at the first round here.

Cashout. Some quick abs in the end.

• 2 rounds of
• 50 sit-ups
• 10 ab wheel

Source: google

Sunday 7.4: Rowing, headstand, handstand

Sunday. 4x750m interval rowing. 50 ab wheel. Headstand and handstand skills training.

I thought about staying home today as I've trained a lot with barbells this week. I'm so glad Pauliina wanted to go there so I accompanied her and concentrated in cardio and skills. This training day was just perfect!

Rowing. Time 16.27. Rounds of 750m row 2.39 + 2.39 + 2.35 + 2.34.

• 4 rounds of
• 750m row
• 2 min rest

This workout was the crown for this week's rowing. On Friday there was about 3.3km row, yesterday 2km and today 3km, altogether I'm very pleased I found enthusiasm in rowing. It's very good way to put your heart racing wildly. In the first two rounds my average was around 1.46/500m and on the last two ones approximately 1.43/500m. I consider that pace rather good for this workout. I was done after the fourth set and called it quits.

Cashout. 50 ab wheel. Wanted to do some abs and decided on ab wheel. I did sets of 20 + 15 + 15 reps. Not for time.

Headstand. I believe the last time I've practiced headstand was in New York last summer =) Since then, it's been mostly handstand training or inverted holds on rings if I've been upside down. This was surprisingly easy! Suppose my body control has improved in the last year so that I was able to keep a steady form. I was able to catch two videos from this training. All together I trained headstand for quite a while, for several sets, maybe 15+ minutes.

Handstand. After headstand I wanted to upgrade to handstand as my confident level was already good on this one. It's been too long since I last practiced so it was about time! I believe this went well too. Here you can take a glimpse on this one. As you see, everything doesn't always go as you'd like to ;) Well, I was satisfied that I was able to maintain that inverted position for a few seconds. I can't hold my hands still as I must try to control and stabilize my body constantly.

Handstand

It doesn't always go as planned =)

Monday 1.4: Front squat, metcon

Monday. Front squat 5x3 (max 115kg). 1/2 DT.

Feeling better and better every day. Still not fully recovered so taking it a bit easier. Agenda included front squats (not aiming to reach max loads), then a metcon that's about half DT, which is one of the benchmark hero workouts in crossfit.

Strength. Front squat 5x3 (100, 100, 110, 110, 115kg). I felt very good with these weights and it boosted my front squat confidence. The depth of my squat was good and I was able to keep elbows high and thus nice form.

Metcon. 1/2 DT. Originally this wod is 5rds with 70kg.

• 3 rounds of
• 12 deadlift
• 9 hang power clean
• 6 push jerk
• 60kg on the bar

Didn't want to go as fast as possible but still keeping a steady pace and having semi-heavy breathing constantly. Deadlifts with 60kg naturally ain't bad, then continuing to hang power cleans is difficult to do unbroken so I broke it to 5 reps, then 3 and after the last (9th) rep I completed all 6 jerks unbroken. This was the strategy each round and I managed to follow it all the way.

Cashout.

• 3 rds of:
• 10 Toes-to-bar
• 10 Ab wheels
• 10 (5/5) Pistols

Something cool in the end, abs and pistols. Haven't done pistols in a while. They're awesome!

Friday 25.1: Game Day

Friday. Game Day.

I had a game in the evening. We lost 4-5 at home…

Toni's focus was purely on metabolic conditioning today as he did interval rowing for half an hour.

Toni's workout.
30 sec on
30 sec off
for 30 minutes

In addition some dips (2x10) and ab wheel (4x10). He loved the rowing part. Tell us more about it!!! I've only done it twice, but only for 10 minutes. Also once I did similar workout with stationary bike.

Monday 15.10: Deadlfit, bench press, weighted dips & pull-ups

Monday. 10-8-6-4-2, deadlift and bench press, 80% of RM. Weighted dips 4x5 (max 25kg), weighted pull-ups 4x3 (max 15kg). Workout 4 rounds of 10 reps: ab wheel and knees to elbows for quality.

Deadlift & bench press. 10-8-6-4-2. Start from deadlift, continue to bench press, sets going down from ten reps to two reps with two rep interval. Total of 30 reps each. Weights 80% of RM.

• 10-8-6-4-2
• 120kg deadlift
• 60kg bench press

I didn't take exact time, the nature of the workout was to do it with quality, not for time. Anyway, I tried to do it without any extra breaks. It took a total of about 4-5 minutes. All sets unbroken. My maxes for these movements are 150kg for deadlift and 75kg for bench press so I ended up in 120kg for deadlift and 60kg for bench press. First 10 deadlifts, then 10 bench presses, 8 deadlift, 8 bench presses...

I've seen this kind of workouts from Rob Orlando, from where I got the inspiration to mix two strength moves together. This was definitely worth the try and it will be applied in the future as well, maybe next time with different moves. Let's say clean and squat for example. My bench presses have been few so it was important to implement that into my workouts as well. It's 100% sure I'm going to take more presses in the future. Doing all sets unbroken pleased me a lot. I took some breath between sets so that I could push it through unbroken. The last reps were tough so I really believe this workout worked for its purpose!

Dips & pull-ups. Weighted dips 4x5 (10+15+20+25kg), weighted pull-ups 4x3 (5+10+15+15kg). Today my dips and pull-ups were not that easy. I managed to go up to 25kg with dips and 15kg with pull-ups. This time I didn't mix these two but went for dips first for all 4 sets and then moved on to pull-ups. I had thought going for these two only tomorrow but I was so eager that I decided to do them today. That gives some space for tomorrow's training.

Core. The last set of action concentrated on improving my core.

• 4 rounds of
• 10 ab wheel
• 10 knees to elbows

I took four rounds of 10 ab wheel rolls and 10 reps of K2Es. All concentrating in mainly abdominals, but also shoulders got their piece. I didn't time this workout but went on constantly without breaks as well. All sets unbroken, not too bad.

Toni reportedly had visited the gym in the morning for clean training. He might have shared his previous personal record today :) Tell us more! My training schedule was on my phone which went broken during the weekend so in the evening I'll do some planning for the rest of the month and try to memorize what was planned already. Today I also saw the guy at the gym who is responsible for the renovation and it seems the rings are about to be installed to the ceiling so I can progress to learn muscle ups and also the 60cm Rogue box is on its way, c'mon!

Tuesday 21.8: back squat + two wods

Tuesday. Strength: back squats 5 x 5. Sets of 5-reps, max 105kg. Two wods consisting of back squats + pull-ups + walking lunges. The other one consisting of abs and double-unders.

Yesterday I had push press workout in the morning and the evening was supposed to be free from training as we had a preseason game and I wasn't planned to be in the roster 'cause I played the previous game. However, I received a phone call from coach 45min before the game began that I was needed as a back up goalie so I naturally packed my stuff and headed to our home stadium. Proper warm-up for the game and during the game I did 100 push-ups, 100 back extensions and 200 bench dips to get full utilization of the evening :) The game itself wasn't a success for our team, we lost 0-4 to a team that's playing one step higher than our team.

Strength. Third day in 8 days with squats. Last week's Monday was back squats, Friday was front squats and today again back squats. This was also the eight training in last five days so I think I've earned a day off after this :) My warm-up quite regularly consists of rowing, air squats, walking lunges, overhead squats, push presses, pull-ups, push-ups, abs, back extensions, short streching and moves that will open the pelvic area muscles. It takes about 15-20 minutes to get it going. I use a lot of plastic bar to extend my muscles to their extreme positions. Take it light in the beginning and with light weights, just get your body get used to what's about to happen.


For strength I took 5-rep sets of 90 + 90 + 100 + 100 + 105kg weights. I'm not 100% happy with my squat techinique today. My training partners weren't there with me to correct my errors so I may not have gone as down in each rep as I wanted. Don't get me wrong, they were close but not perfect, at least all of them. Anyway, my quads and hamstrings are burning so something was done correctly.

First wod. I saw this workout at crossfit.pori's web site, I moderated it a bit. The wod consisted of back squats, pull-ups and walking lunges. In brackets you can see how many pull-ups I was able to perform in each round.

• 18 back squats
• Max reps pull-ups (20)
• 15 back squats
• Max reps pull-ups (9)
• 12 back squats
• Max reps pull-ups (7)
• 9 back squats
• Max reps pull-ups (6)
• 6 back squats
• Max reps pull-ups (6)
• 50m walking lunges with 20kg bar.

There was a total of 60 squats with 55kg and 48 pull-ups that I managed to do. I didn't fight against the clock but just for the sake of curiosity I checked that it took about 11 minutes. Even though it was only 55kg, due to the amount of high reps, it began to  feel heavy in an excellent way. It wasn't too much but still you had to really work hard. And what about the pull-ups? I have never tried my personal record in pull-ups so I guess I must say my PR is 20 for now. Round after round my body felt heavier and arms / back felt more tired. Anyway, total of 48 reps is not bad, I'm happy with that or now. The crown of the wod was cruel: 50 meters walking lunges with the bar kept straight over head. You could feel it all over your body. The legs were close to cramping, shoulders were in pain and breathing started to get thicker as I held the bar over my head for so long. This was a tough exercise and very much recommendable!

Second wod. After some breathing and recovery, I still had some energy left, which I wanted to take advantage of. I ended up with doing abs and double-unders. Once again, not fighting against the clock, just concentrating to get the movements correctly.

• 10 knees to elbows
• 10 DU
• 10 knees to elbows
• 10 DU
• 10 toes to bar
• 10 DU
• 10 ab wheel
• 10 DU
• 10 ab wheel
• 10 DU

My plan was to do five sets of 10 knees to elbows and five sets of 10 double-unders. The K2E were heavy so I modified it to toes-to-bar and finally to ab wheel. I suppose there's still much to do with my technique in K2E and T2Bar because I'm doing those with slower pace compared to those crossfit.com's video clips. However, the double-unders were a piece of cake! How could there be such a difference. I'm telling you, they were ridiculously easy for some reason. They went unbroken in every set. I did take a single-under every time between but I mean all sets were unbroken in a double-single-double-single style. Very happy with this!!! Maybe there is light at the end of a tunnel.

Sunday: Rest day (active recovery: tabata)

Sunday. Giving my body and neck another day to recover. I was eager to do workouts today as usual but its been a while since I rested so I decided to take it easy and take my dog for a swim instead.

Some workouts that I haven't yet tried out but which I'm looking forward to:

• Grace
• Eva
• Murph
• 21-15-9, burpees and pull-ups
• Push press, 2 min amrap, 2 min rest, 3 rounds
• 40-30-20-10, KB, wall ball and box jumps
• "Death by" - wods

Tomorrow I'll get back to crossfit training in the morning. Stay tuned!

Update. I couldn't stay away from training, I had to take some active recovery so to say... Tabata this:

• Squats (144)
• Ab wheel (64)
• Hollow hold
• Push-ups (69)
• 1 min rest between sets

I did 18 squats in each round, it wasn't that bad, maybe could have upgraded it to 19 or 20 per round, then it would have really burnt my thighs. Also ab wheels were a steady performance with 8 reps each round. Hollow hold after ab wheel got to my core abs nicely, I like those steady moves that you can feel burning and developing those core muscles such as plank position etc.

Hollow hold

Fatigue hit me in push-ups totally after two rounds. My triceps were killing me. First round 18 reps, second round 16 reps, third round 10, the remaining 5 rounds were 4-6 reps each, pathetic. Tomorrow I'll meet Toni at the gym for strength training and a metcon.

Friday 3.8: Fran + back squats (video)

Friday. Fran: 21-15-9 thrusters and pull-ups. Rest 5 min. 5 x 5 back squats. Fran time 5.31. Back squat RM 120kg.

10.00 am, time for Fran. I was nervous already yesterday due to this upcoming workout. It was kind of a similar feeling as before a floorball game. This is one of the things I love in crossfit, everyday is a competition, a race against the clock and a fight against your own mentality! It's a different world compared to jogging or lifting weights in a traditional way. I love it!

Warm-up 20 minutes, body waiting for the workout, anxious to start bouncing thrusters and doing pull-ups. Last time I did Fran in 5.48min, June 25th. I think my squats did not go as down as they did today. My thrusters were unbroken that time but pull-ups felt heavier. In June, I had to do thrusters with 40kg because I didn't have proper equipment. Today thrusters were 42.5kg and I put effort on squatting in 90 degrees angle. A few push presses were not perfect, I admit. I was surprised that I struggled with push presses after about 20 of them. It just felt heavy and thus I had to do a few cleans that I wasn't thinking beforehand. I still managed to improve my time, so I'm very satisfied with today's Fran overall! New PR is 5.31. Tony taped the performance so I'll post it afterwards.

My friend Toni also did Fran in a modified style. For a guy who has just started crossfitting (and immediately fell in love with it) doing 30kg thrusters and jumping pull-ups 21-15-9 is something you can look up to. This guy has a good attitude and he leaves his heart in the battlefield after workouts. I really appreciate his effort! He's done three wod:s in 26 hours: Tabata + Baseline + Fran =)

After a few minutes rest, I collected some weights on the barbell and begun doing back squats 5 x 5. Max rep was 120kg. I'm learning the technic everytime I do it. If I keep my legs too wide, I can't go down enough. If I keep my legs closer to each other, I can drop lower but my back curves a bit even though it should be kept strict.

Second training
I felt so good after work that I decided to go the gym again :) My agenda said front squats 5 x 3/5 and interval rowing. Max reps (3) for front squats were 70 kilos. I concentrated in lowering my butt enough and I made it to 90 degrees. Front squats felt very good actually. I rested some 5 minutes and decided to row three times 1.000 meters with 2 minute rest in between. Total time 14.42. Pretty fast pace but I was totally out of the game when I finished. It felt like my chest is going to burst into flames. I consider rowing very efficient way of increasing stamina and I'm definitely going to continue rowing on a regular basis. I finalized the day with ab-wheel and toes-to-bar workout, 30 each, alternately: 10-8-6-4-2. I'm pretty much done for today, only stretching awaits me in the evening because the body and muscles must taken care of :)

Rowing
First round 3.39 (1.49 / 500m)
Second round 9.10 (1.45 / 500m)
Third round 14.42 (1.46 / 500m)

Wednesday 1.8: Deadlift + handstand (video)

Wednesday. Strength: deadlift 5 x 5. Max 130kg. Metcon: 7 min AMRAP. 5 deadlift (80kg) + 5 pull-ups + 15 push-ups. Total 6 rounds, 5 deadlifts + 3 pull-ups.

Workout consisted of two parts as usual. The first one concentrating in strength. I made a personal record in deadlift with 130kg, nice! It was heavy but I had the feeling I could have taken it one notch up, maybe 135 or 140kg. Preparation was good, warm-up was comprehensive and my whole body was awake when I started to put kilos on the bar. My legs were aching from previous days' training but I got them going quite nicely in the warm-up.

Metcon included deadlift, pull-ups and push-ups. I'm not quite sure if I did 6 or 7 full rounds, let's make it 6. In addition I hurried some extra moves in daedlift and pull-ups. Total amount in this 7 minute amrap workout was 35 deadlifts with 80kg, 33 pull-ups and 90 push-ups. I've put a lot of effort in accomplishing the moves perfectly. Special effort on the push-ups, chest must touch the ground. I should also start doing the pull-ups in a chest-to-bar-mode instead of chin-to-bar. I did push it through unbroken except the push-ups. First 30-50 were easy, then the problems begun. Deadlifts and pull-ups were pretty light but push-ups after midway seemed heavier than they normally are. This was a surprise but obviously the combination of all these three movements was too much for my upper body.

After I got myself together I did some abs. Tabata ab wheel for those classic 8 rounds, 20 seconds on, 10 seconds off. After about two hours I went to the close-by park near my home and practiced some handstand with my girlfriend. I love this workout! As you can see, I'm not mastering it but hey, this is a proper start anyway =)