Tuesday. Emom, 3 push press for 10min. Metcon of sandy lunges, kb snatches and waiter's walk.
Training day @ Pirkkola outdoor sports center! The gang was me, comeback-Pony and Marko, the new crossfitter, awesome! First we headed to the gym and afterwards some metcons outdoors. Barbell action consisted of push presses. Tony brought the "Sandy", our 25kg sandbag, and I had some kettlebells with me.
The trio
Snatches
Strength / metcon.
Every minute on the minute (emom) for 10min
3 push press
Before Marko arrived at the place, I took some muscle-up training and Toni focused in his pull-ups. I somehow hurt my elbows and they felt sore in the same way as they felt in the end of last year. I genuinely hope that pain will go away. Last time it bothered me for months.
I took 2 sets of push presses with 60kg and stepped back for the guys to finish it. My plan was to do 3 reps each minute @ 70kg for 10min. That would have been an awesome one. Was so frustrated in not being able to finish the workout but luckily that didn't stop me from moving on to the metcon.
Metcon. Result 6 rounds + 12m lunges
15min amrap of:
20m sandy lunges
20 kettlebell snatches, 20kg
40m waiter's walk, 20kg
This was a good workout. A triplet. Sandy was as cool as it's always been. Those lunges got to my hamstrings and glutes. Kettlebell snatches raised my heart rate up. There were a total of 120 snatches so towards the end it consumed some of my sharpest strength away. Waiter's walk was rest time for me. It was definitely too light weight or short distance. I tried this movement for the first time. It might have been a different ball game with 32kg bell. I'd like to try overhead carries anyway, with a barbell or kettlebells, doesn't matter as long as there's enough weight.
Total of 132m sandy lunges, 120 kettlebell snatches (2.400kg) and 240m waiter's walk.
Sandy lunges, listen to the sound of Toni puffing in the background =)
Back to the roots! This was the first crossfit workout ever done by Toni. He was a bit intimidated when he saw the track but before long he heard the magical 3-2-1-go and off he went. His time this time was 16.05.
400m run
Before
After
Marko's metcon.
15min amrap of:
20m bear crawl
10 kb snatches
40m waiter's walk
It's important to Marko to concentrate in workouts that make his heart do the job, get the sweat running and make some muscles hurt. That's why we came up with some new movements as well to create some versatility. Bear crawl seemed to be the most difficult part of it. Snatches flew up and waiter's walk looked good as well. That bear crawl was the diamond of the wod. It was spectacular watch him moving up and down the track. Towards the end he was actually able to improve his time on the last 2 rounds. Mental game!
Saturday. HC Triplet II. Three workouts. Time 23.56 & 171 reps. Toni 38.31 min & 104 reps.
Check out previous HC Triplet to get the idea thoroughly. Three workouts, each one need mental game to be finished with glory. We have both been waiting for this day for two weeks, I've been nervous about it for quite a while and yesterday we both were so anxious it was difficult to go to sleep :) Our preparations were good, we had a video camera, lots of snacks between workouts and recovery drinks. We completed the workouts in turns. Toni started, I followed after he finished. First two events took place outdoors at Pirkkola outdoor sports center and the last one at our box. Our equipment consisted of 20kg kettlebell, 25kg homemade sandbag, jump ropes and Rogue rings. The day was freaking awesome!!!
Toni has given his everything for event 2
Event 1. Time 10.51, Toni's time 15.35.
20 kettlebell swings (american swings)
10x20m shuttle run
30 burpees
10x20m shuttle run
40 squats
10x20m shuttle run
50 double unders
10x20m shuttle run
60m bear crawl
10x20m shuttle run
There were 5 sprints of 10x20m shuttle runs. In between sprints there were mostly bodyweight movements except for kb swings. This time we did kb swings American style compared to Russian style. The difference is that American swings require the kb to go all the way overhead where as Russians go above eye level. The constant turning in the sprints made it more difficult than just running for 200 meters, it brings more stress to legs.
Bear crawl
That kettlebell was like air as we both were swinging it, I guess our strength levels have increased so that this weight is clearly lighter than before. I'd really like to have a heavier one. After completing 30 burpees heart beat naturally got higher and brought issues to respiration for the rest of the workout. I went unbroken all movements but double unders. I stumbled once and I had to take another break voluntarily before finishing it in three parts. That final bear crawl was hard! I thought it would be easier but once I got it going it was difficult indeed. My heart was beating heavily and I was happy it wasn't for longer distance. This event's purpose was to put breathing and overall conditioning to real test and it worked just perfectly for that objective!
Doubles
Toni, I really need you to unravel what your feelings were during this workout!
I'll have to check Toni's time from the videos afterwards as my timer started messing around.. Our new tool, homemade sandbag received mixed feelings, I believe we both love and hate it now :) Walking lunges with that "Sandy" at my neck got to my hamstrings badly. We calculated the distance of 30 meters, on the other end of it one had to do clean & jerks with kettlebell, alternating hands after each rep, 7 reps with both hands. On the other end there was a pull-up bar where 10 reps had to be done. Do sandbag lunges to reach the kettlebell station and sprint back to pull-ups with the sandbag. Total of 150m sandbag lunges, 150m sandbag sprint, 70 clean & jerks (35 each hand) and 50 pull-ups.
Sandbag lunges
I did this workout unbroken which cheers me up a lot. 50 pull-ups during that workout isn't that easy so this was spectacular! The sandbag lunges were the most difficult move for me during this workout and probably during the whole Triplet, Sandy got nasty on the third round. At some points the jerk felt heavy but once I remembered to use legs as well to push it to the sky, it eased the movement. Pull-ups were heavy but I got a good hip drive throughout the workout so I managed to get it unbroken in all rounds. Three movements which brought at least some burden to legs really hit my hamstrings and groin. My groin cramped, same happened after the workout as we took our gear and headed to our cars. My left calf cramped a few times. It was easy to drive with my clutch leg cramping, not… :)
Toni, I believe this event 2 was the most difficult for you as well, tell us what happened! The lunges were pure nightmare in the middle of the workout.
Event 3. Result 9 rounds + 9 ring push-ups. Toni's result 5 rounds + 5 box jumps
12 min amrap
9 ring push-ups
6 box jumps
3 wall climbs
Final event! We changed some clothing and headed to the box. The third and final workout was waiting for us. Some arrangements were done, we created a stage for the athletes to perform their last workout of the day. 12 minutes, as many reps as possible. One round consisted of 9 ring push-ups, 6 box jumps (approximately 45-50cm), 3 wall climbs. Toni started again and I followed after he was done with the Triplet.
Box jumps
I had no strategy for this third event before it started but quite soon realized what to do. For two rounds I went unbroken, then I figured out that ring push-ups would turn out to a problem if I tried hitting them unbroken all rounds. That's why I broke it in 5+4 push-ups. From the video I noticed my form looks kind of odd. My bottom is too low and makes my back arch too much. My upper torso goes up and down as it should and elbows / shoulders hit 90 degree angle in line with each other. They are definitely counted but I'll pay attention to my form and keep my booty higher and core straight next time I do push-ups / ring push-ups.
Box jumps were pretty much the rest period for me in this workout. We have been waiting for that official Rogue plyobox of 24 inches (64cm). Wall climbs were naturally the most difficult one. It brings such a huge load to shoulders and triceps. And right after that doing ring push-ups was cruel. My triceps were in flames during the workout. That was that hindered me for going after higher amount of reps. But hey, I'm very happy for completing 90 ring push-ups, 54 box jumps and 27 wall climbs in 12 minutes.
Wall climbs
Toni, you got total of 5 rounds, 9 ring push-ups and 5 box jumps. How do you feel about this workout. Tell us how it went on your behalf.
This day was definitely hard, throughout the body. First of all, metabolic conditioning, secondly hamstrings and legs in general, finally shoulders and triceps also got their share. Heavy breathing throughout the day. I noticed same effects on Toni, he fought bravely through the day. The name of the day was not HC Triplet in vain. It really deserved the hard core extra name. My body needs to get rest this evening. Tomorrow it's game day and I will be ready for it!
I will be playing with the videos for some time before adding them in to the Youtube channel and some of them in this blog as well. I'll keep you informed
