Monday. Benchmark workout Loredo. Time, 20.10 (PR)
My lower body felt stiff as f*ck entering this week. Well, maybe entire body was somehow in off-mode, and definitely not ready for a workout. I went outdoors with the twins, kicked some football with my wife at the same time, and started to get my joints feeling better and better. Still, first air squats felt like I had a weight vest on.
Loredo. Time, 20.10 (PR)
6 rounds of:
24 air squats
24 push-ups
24 lunges
400m run
I saw Toni post a teaser in Instagram that he's about to hit this one in the near future so maybe that had stayed ringing in my head and this morning it felt like an okay idea. I just started moving and decided to see what happens. First round of bodyweight movements felt a bit stiff but after coming from the first run and entering second round od bodyweight stuff the feeling was much different.
I went unbroken on squats, push-ups and lunges without having to slow down at any point. Same with running. This workout felt like I was the captain all along. I remember having to pause those bw elements occasionally before but this time those were not an issue. Felt great about it. That run is quite precisely 400 meters but there's some incline on the road so that makes the return part of the run feel like I'm running uphill. Even though it's not that radical elevation for sure.
We went to Tallinn with my wife for a short trip to spend some quality time. It was an overnight journey to get a quick getaway from the day to day routines. This was third time in a month I visited Tallinn in the past month =) The two previous trips have been work related.
Loredo. Time, 24.12
6 rounds of:
24 squats
24 push-ups
24 lunges
2min crosstrainer (rx'd version is 400m run)
The hotel had a pretty cool spa at the highest floor. The view was beautiful from there. It was also very relaxing to spend time there, just hang around in the pool, jacuzzi and turkish steam sauna. At some point I sneaked to the very small gym in the hotel and did a modified version of hero workout Loredo. Subbed that 400m run to 2min of crosstrainer. Got to say crosstrainer is not something I'd normally jump into but this time it worked perfectly and burned my quads big time.
I was able to go unbroken in every part of the workout, and that was the first time doing so. I'm very pleased on the way I performed! Legs were on fire early on but still I found energy to push through. Round times were consistent each round
Today was the day of the week when I met my friend Marko to work outdoors. Pirkkola is the classic venue for our war field. As usual, we integrated running with bodyweight movements to get the sweat flooding and the heart pumping. My training partner worked hard today and I'm sure his overall fitness jumped forward due to Loredo. My legs are still incredibly sore and I did a lot of mobility today during work day as well. I had some petanque balls at my office so I placed them between my hamstrings and the office chair to cause positive pain in my legs and thus ease the tension there.
Loredo. Time 22.49
6 rounds of:
24 squats
24 push-ups
24 lunges
400m run
There's a total of 144 reps each bodyweight movement accompanied with 2.4km run, for time. A lot of leg work. Today I'll have to repeat yesterday's cold / hot treatment in the shower to get the fluids running in my legs. I don't quite know what's the hardest part of this workout. It was a steady performance and legs were burning. Yeah, but still it was totally manageable. The amount of reps per round was not huge so they were also moderate in difficulty level as well.
I was afraid of the push-ups in advance, thinking about the number of total reps to be completed. But, I performed well with them. 3 rounds unbroken, then 16+8, and on the last 2 rounds 14+5+5, with just a 5sec rest between sets. The lunges were burning my legs the most. Luckily there were only 24 of them per round. Going for 50m would have been very tough. On the running I also consider maintaining a pretty steady pace throughout the workout. Below you'll see my round times.
Round times
03:15
03:34
03:53
04:08
04:11
03:49
My strategy was not to gas myself out early in the workout. Remembering all metcons with running and bodyweight moves combined, the first feeling I have that once you rush in the start, you'll be too exhausted in the finish. By maintaining a steady performance, you'll usually achieve a better result. Well, go figure. This was my strategy today and I enjoyed this workout.
Toni's workout. Grace. Time 4.50
Benchmark wod Grace
30 reps for time
Clean & jerk, 60kg
This guy went for Grace. It's been a while since he's done it. I found his Grace from last December. However, it was with 50kg, time was 4.04. Don't know if he's done it since then with rx'd weights. I believe he has but I need some confirmation. How is it Pony?
Third clip from Dusty Hyland & Virtuosity: "Shoulder taps". Enjoy!
