Saturday 26.3: Rope, Run, Emom

Saturday. Metcon, 15min amrap of: 2 rope climbs, run x meters. PM. Emom x 30. 1st: 15 wb, 2nd: 12 kb swing @ 32kg, 3rd: 14 sandbag ground to shoulder, 4th: 8 ring dips, 5th: rest.

I've been waiting to get my hands on the rope for some time. It was a no-brainer to climb up the tree once we arrived to Klaukkala. Had to do them. There were two sessions on Saturday. Metcon in the morning, and then a slow pace workout in the afternoon in emom style.

Metcon. Result, 5 rounds

• 15min amrap of:
• 2 rope climbs
• Run x meters

Combination of running and ropes is cool. Get that heart rate up on the run and then rope climbs are bad ass movement that feels tough in pretty much every sense. Two ropes and then run for a distance that I have no idea how far away it was. It took a little less than 3 minutes to finish a round. It stayed consistent throughout the 15 minutes.

This was an amrap which basically ended at 14:41 after I came back from the 5th round. I'm happy on the rope climbs. Didn't have to stop between the reps but just kept gong back for more. Loved this wod.

Conditioning.

• Every minute on the minute x 30 minutes
• 1st min: 15 wall ball shots
• 2nd min: 12 kettlebell swings @ 32kg
• 3rd min: 14 sandbag ground-to-shoulder, alternating
• 4th min: 8 unbroken ring dips
• 5th min: rest

Couple of hours later I wanted to do something. It turned out to be slow pace workout with low heart rate. Let's say it was more like basic conditioning piece. I had some stuff with me so I wanted to take advantage of them. Hung those Rogue rings on a pull-up bar for dips. My sandbag is also located in Klaukkala normally so I put my hands on that too. Wall ball is always a good choice in my opinion. I've done kettlebell work lately couple of times. This was a nice cool piece in the afternoon.

Friday - Saturday 1-2.1: Outdoor metcons

Friday - Saturday. Metcon, 21-15-9 of: sandbag cleans, sandbag lunges, wall balls. Rope climbs. One mile run with sandbag. Karen.

We spent the past couple of days in the countryside so it was quite obvious it's gonna be more or less outdoor metcons all the way. Had one rest day on the New Year's Eve but then I tried to find some time for rather quick workouts. Weather was snowy and suited very well for training outside.

Metcon.

• 21-15-9 of:
• Sandbag cleans
• Sandbag lunges
• Wall ball shots

This was an intense one for sure. It was the first time I played around with a new sandbag I got from Toni and couple of colleagues as a farewell present as I changed workplace recently. I went to the store and bought sandpit sand and filled it up with Kari. It says it can be added up to 28kg but it simply wasn't possible. The little bags inside are full and it possibly weighs only about 20 kilos.

Getting it a bit heavier would be great. However, it's definitely not an issue. There are plenty of ways to use this tool. It also helps that there are handles on different sides of the bag. That enables various grips and tosses around. Doing ground-to-shoulder's a good bunch in a row puts breathing heavier. This was a very quick workout. Everything unbroken and without pauses. On the lunges I had the bag on my back. That brought a good pressure on my arms and made my forearms burn somewhat.

Skills.

• Rope climbs

Later on we went to goof around with the rope. It's always a hassle to get the rope up on the tree branch so we have been thinking how to get it up and down on the branch without climbing ladders. We finally seemed to get it through. In the middle of the process I took couple of reps rope climbs for fun.

Run.

• 1 mile sandbag run

This happened on Saturday morning. We were going shopping but I negotiated 15 extra minutes in order to do a metcon. Had no time to think about it so I just grabbed the sandbag and hit it right away without warm-up.

I went back and forth a 200 meter leg of the road. Dropped the bag after every 200 meters because holding it in back rack position started to make my forearms go numb. This was a fun little piece to start the day.

Karen.

• 150 wall ball shots

In the evening I also had something like 8 minutes spare time left for a workout =) There was Finland's ice hockey game just about to start against Canada. And what a game it was! Under 20 year old world championship game playoffs are going on and this is huge. It was a great game but before it started I grabbed my wall ball and started throwing it against the wall.

I went 20-20-20-20-20-20-15-15 reps to finish Karen. It was more of an emom training. I took 15 breaths in between sets. Didn't have a timer on as I didn't have in any of the workouts. With that said, I worked like the timer was pushing me. No difference there.

Sunday 25.8: Hiking in the woods + handstand

Sunday. Hiking in the woods + handstand.

Together with my love and my in-laws we headed towards a forest where you can find kilometers worth of nature's beauty and a lot of hiking possibilities. Walking in the middle of the wild when nature shows its best with deep forest and ponds looming around the corner was simply beautiful. We found some toys to play with so we were able to do some workout as well. Once we came back to the house I practiced my handstand skills and some light kettlebell technique and sandbag cleans. Father-in-law did a metcon with burpees and kb presses =)

Active playing. Lot of playing in the woods

• 4.5km hike in the forest
• Pull-ups
• Muscle-ups
• Toes-to-bars
• Box jumps
• Pistol squats
• Overhead squats
• Wood thrusters
• Ground to shoulder with sand bag

Cool Sunday action to say the least! Enjoyed the activity tremendously and so did the others, I hope =) There were a few workout stations with pull-up bars and wood thruster possibilities. Plus the nature shared its own tools with big stones I was barely able to jump on top of them or over them.

And for some reason I love logs. Found some of them in the woods and did some running with them carrying them overhead and doing overhead squats. I bet there are plenty of good sized stones laying around as well in order to do some ground-to-shoulder type of training, just like you can do with atlas stones. Maybe some day I can get as creative that I'd just head to forest and find proper equipment to play around with. I've been thinking about the kind of workouts after following intensely at Blair Morrison's blog.

Handstand. Few hours later I worked on my handstand skills at the back yard. As I've written earlier, this place is perfect for handstand skills training. I felt very confident being inverted and it was easy to find piece being upside down. The feeling of being able to balance yourself is awesome. I still remember the time when I collapsed each time I lost balance. Now I'm able to correct the position with my hands and continue stabilizing or even walking forward being inverted.

Thanks to you Maija and Kari for hosting us this weekend!