Sunday 13.3: Squats, Clean speed ladder

Sunday. Back squats 1x5 @ 135kg. Clean speed ladder (60 --> 100kg).

Another session at Toni's Box. We went for a 2h walk in the morning with Pauliina as the weather was beautiful. Couldn't stay inside as the sun was shining and the spring is obviously coming big time. So in the afternoon it was bro-sesh with Toni.

Strength.

• Back squat 1x5 @ 135kg

This is part of a progression that I've written in my head to get more strength in my legs. Today's focus was on taking one heavy set of 5's. Previously to this day I've done 7 sets, 5 sets and 3 sets of 5's at ascending weights. This set was fine too. It's been a while since going this heavy for a set of 5 reps so this was encouraging for sure.

Clean speed ladder.

• 3 sprints of the ascending weights ladder
• 9 squat cleans for as fast as possible (60, 65, 70, 75, 80, 85, 90, 95, 100kg)
• Time, 59sec, 54sec, 50sec

Toni had a vision in his mind. This requires a lot of space, lots of barbells and a ton of weights so it's not self-evident that you can do this stuff. Today we were at the gym just the two of us as the Box has not officially yet opened. They have arranged classes where people can get familiar with crossfit but officially it's going public in April.

It took a while to load the barbells to the desired weights. We decided to start at 60kg, then add 5kg to each bar to reach a total of 100kg on the heaviest of them. That means it's gonna be 9 bars in total. Great workout!

This was the first time ever doing anything similar to this so it was a bit difficult to approach it. Had no idea what kind of work capacity I might have on cycling this kind of barbells. Maybe it tells something that my times improved every lap compared to the previous one. All came within the 1-minute frame. First one 59 seconds and the last one 50 seconds. I've sure this could have been completed faster still. I just started to get a clue of this one in the end. Awesome workout!

Friday 16.3: CF Open 16.3

Friday. CF Open 16.3. 7min amrap of: 10 power snatch @ 35kg, 3 bar mu's. Result, 71 reps.

It was freaking great to have a chance to workout at Toni's new affiliate. This was the second time I went there. The place is the coolest crossfit box I have ever seen. We were supposed to hit this newest crossfit open workout together they released last night. Looked like a nice workout as each and every one of them have looked like this far. Toni was busy running last minute errands for tomorrow's introduction class at the box.

CF Open 16.3. Result, 71 reps (5 rounds + 6 snatch)

• 7 minute amrap of:
• 10 power snatch @ 35kg
• 3 bar muscle-ups

This looked a bit intimidating as neither of the elements were too difficult / challenging. But the clock is the frightening factor here. It's quite a short one so you shouldn't have excuses for taking breaks. On the other hand, it was a no-brainer that this is going to murder forearms. I said that the minute I saw this workout was released and that was exactly the thing, at least in my case. Jumped on this without warm-up as both elements are light anyway and I only had a limited time to hang around.

Doing sets of 10 reps with light snatches is deceptive as it's easy in the beginning and round by round it gets more painful. I did both elements unbroken as I figured it's time consuming to start picking the barbell up again or being ready to jump up to the pull-up rig again. I believe it was a good choice. Don't know what would have happened if I cut the recovery times in the transitions. That would have most definitely brought issues on being able to go unbroken.

Thursday 10.3: Curling, Crossfit, Bowling

Thursday. Curling, Crossfit and Bowling.

I took a day off on Wednesday because of issues with timetables. Thursday was a real blast. We directed to Lahti with a bunch of colleagues for workshop purposes, and then relaxed at the Vierumäki sports resort. That is one heck of a mecca for a sports dude. You can practically do anything there, either solo or then in a team.

We had the pleasure of getting familiar with curling to kick the sports piece off. I've played this sport once before in my life couple of years ago when I still played floorball. That time we had a training camp in Kisakallio, similar sports center near Lohja. This was as fun as it could possibly be. We enjoyed this one a lot, hilarious stuff.

Then I got my chance to hit crossfit session and I definitely utilized that. Got some friends accompany me and they were down for a real metabolic conditioning session. I'm very proud of these two studs for giving their best effort in the form of rowing, kettlebell swings and burpees. Looked nasty but they made it through their first cf wod with winning mental attitude!

Oly.

• A - Clean complex: Clean + Hang clean + 3 Front squat (60, 70, 80, 90, 95, 95, 95, 95, 95kg)
• B - Clean singles (100, 105, 110kg)

There was really no plan whatsoever. That's because I had no idea if there will be a good time slot for a training session or not. So I just grabbed the barbell and started moving it around as we got to the gym. Took some front squats at the end of clean + hang clean combo. Thought about doing that for light weights to get legs warmed up properly but during time I realized I was going heavier and heavier with the same format.

These felt pretty good and I'm happy on being able to do the front squats easily right after the second clean on each set. After taking couple of sets on the complex I added some weight for couple singles. Wanted to have bigger weights. I'm pleased that I can clean 110kg any day as my one rep max is set currently at 118kg.

Clean complex @ 90kg

Metcon.

• 7min amrap
• 2-2, 4-4, 6-6… of:
• Front squats @ 60kg
• Burpees

As I put the guys sweat their butts off in a pair workout there was no doubt I would go for burpees myself too. This was a short-ish metcon where the idea is to keep grinding. I went unbroken on the burpees for every round and for front squats up to the round of 10. The 12's were 8-4 and 14's were 8-6. These really shot my legs big time. They were cramping in the evening. Loved this wod!

After recovering in the sauna and eating a fabulous dinner it was time to get some bowling done. It's been years since I've had my fingers on a bowling ball but it came back quite quickly. Best result for one round was 172 points for me so I'll take it!

100kg clean

Tuesday 8.3: Squats, Jerk dips, Hspu

Tuesday. Back squat 3x5 @ 130kg. "Jerk dips" 5x3 (up to 170kg). Cashout, 50 hspu.

I was obsessed to get more squats in the books. My legs felt great after yesterday's front squats so I hit couple of sets back squats today. Then a new movement I haven't practically done. I was supposed to do jerk dips but afterwards I realized these weren't those actually =) Anyway, good accessory stuff and finally shoulder burn via handstand push-ups.

Strength.

• Back squat 3x5 @ 130kg

Felt surprisingly good on these. I did 7x5 @ 120kg and 5x5 @ 125kg lately, and now progressed to 3x5 @ 130kg. These were great all the way. No problem. For some reason there was some nervousness in the air prior to the first set. Warm-ups were 5x60, 3x90 / 110 and 1x120kg. Fast lifts without any pauses. Felt strong on those so after taking the first rep at 130kg I knew I'm gonna manhandle this weight.

Accessory.

• "Jerk dips" 5x3 @ 160, 160, 170, 170, 160kg

Yeah, these were supposed to be jerk dips but then again I realized at some point that I'm actually standing the bar up from a dead pause position. Not taking the bar to front rack position and dipping it. Well, anyway, these were heavy for sure. Especially the first rep of each set. Big pressure on the entire body. These were a lot more than my best front squat. Still, felt smooth under these loads.

Gymnastics.

• 50 handstand push-ups (20-15-10-5 reps)

I had decided on taking just a quick session but needed to get something gymnasty done before leaving the place. It was easy to throw down for some hspu action. Big set on the first set, close to max set. On the sec on set 15 reps was pretty much max effort. Third was tough too but maybe 2 reps shy of hitting the wall. Last was obviously the easiest even though the recovery was short.

Monday 7.3: Clean, Squat, Pair wod

Monday. Cleans (up to 110kg). Front squats (up to 130kg). Pair wod, 100 box, 150 burpees (emom 3 hang power clean @ 60kg).

Uuh, what a training day! As I have written earlier, Toni is about to open his own Box in April with his pal in Varisto, Vantaa. It's called Crossfit Kehä. He invited me to go and test the gym today so it was a no brainer. I was all in right away!

Oly.

• Cleans
• 3x60, 70, 80, 90, 95, 100, 105kg
• 1x110kg

We started with cleans, then continued with squats and finished with a partner workout. Those usually rock big time. Today was no exception in this sense. Cleans felt great all the way! Maybe it was the atmosphere of this affiliate or something but it was just freaking great. These guys have made a good job with the layout. There's plenty of space for metcons, awesome pull-up / squat rig, and the equipment is right on point. I give 10/10 points for this Box.

On the cleans I built up by feeling. Started with triples without thinking about it that much. I kept adding stuff on the bar up to 105kg for a triple. Felt smooth on those too. Unfortunately didn't get that on tape but 100kg triple is there. On the 110kg I wasn't fully satisfied on that rep as I had to re-bounce on the bottom but it was alright anyway.

Strength.

• Front squat
• 5x60kg
• 3x90, 100, 110, 120kg
• 2x125kg
• 1x130kg

It was a natural choice to continue with front squats after squat cleans as legs are already warmed up. Sets at 60kg and 90kg felt awkwardly stiff on my knees for no reason but then as I kept going heavier they felt better and better. And in the end I'm very happy on getting a rather easy 130kg single up.

Pair wod. Time, 12-13min

• As a team of two:
• 100 box jumps
• 150 burpees
• On top of every minute: both complete 3 hang power cleans @ 60kg

This was brutal in its own way. Those cleans started to wear me down at some level. Yes, this definitely was a good metabolic conditioning piece and I'm proud that we were able to have either of us moving constantly. No resting on knees at times. That was no option. It was good to have a partner to push you mentally further. It was a big thing.

We completed both box jumps and burpees in sets of 5 reps pretty much all the time. Some minor deviations from this plan but quite accurately we stuck to the plan. Got to say that every time you put something on top of every minute - this time it was cleans, usually it's burpees - it gives the workout a twisted turn. It doesn't help to rest as the clock doesn't ease the pain. The reps are coming there on top of every minute anyway =)

Sunday 6.3: Row, S2o, Lunges

Sunday. Wod, 500m row, 15 s2o @ 60kg, 500m row, 20 s20 @ 50kg, 500m row, 25 s2o @ 40kg. Time, 12.00. Accessory, 5x20m walking lunges @ 50kg.

Yesterday my bro planted the idea of this first workout in my head, and I couldn't push it away. Sounded like a perfect metcon to me. This was an efficient session as it took me about 35 minutes to finish this after I started the first metcon.

Metcon. Time, 12.00

• 500m row
• 15 shoulder-to-overhead @ 60kg
• 500m row
• 20 shoulder-to-overhead @ 50kg
• 500m row
• 25 shoulder-to-overhead @ 40kg

This was excellent. The only bad thing was that it took some extra time in vain as I changed the plates on the barbell. That ate a bunch of the entire workout. But the combo of rowing and jerks was pretty cool. And it probably made it even more mental as the reps grew every round, even though the weights decreased. Don't know. Both ways would have rocked. Like this or then 15 reps @ 60kg every round.

I went unbroken on the 60kg jerks. Then 15-5 on the next round, and 18-7 on the last one. It just felt like my shoulders were getting numb on those two latter rounds. I really enjoyed this kind of pain on the jerks in a metcon.

Accessory.

• 5 sets of 20m walking lunges @ 50kg, back rack

This was more like muscle endurance / strength piece in the end. Weight was good. Next time I might go heavier on this kind of stuff. First 10 meters were fine. The last meters burned my legs big time. I'm very happy on today's performance by all means. Lunges for accessory are knocking at the back of my head quite often but there isn't enough time to get these finishers done.

Saturday 5.3: Mu's, Snatch, Cleans

Saturday. Skills, mu's and burpees. Emom x 10: snatch (mostly 50kg). Emom x 12min: power clean (up to 95kg)

Saturday wasn't the most glorious of days as I attended grandpa's funeral. It was couple hours drive away so it was a road trip ahead with my bro. Emotional day for sure. It was a warm-hearted family gathering for sure. Anyway, I needed to get to the gym early in the morning to get my mind on something else.

Saturday's set-up

Skills.

• 10 ring muscle-ups
• 30 burpees

Hands were pretty sore which made gripping basically anything awkward but I wanted to get some muscle-up action done. The big take away was that I got to finally take the mu training on video and analyze it on the technique. I found out that my gut feeling of getting the back swing a lot better is true. It's been poor in the history but now it's much more fierce. I'm very pleased on that! Another key issue is keeping the legs together, another win.

What I'd like to see get done in the future better is that my body would create a more hollow body position and not that many angles. That would create a good tension in the body and elevate the body over the rings more easily. This concerns the swing on both back and front positions. Finished these ring muscle-ups with 30 burpees in a row to get heart rate up.

Oly.

• Every minute on the minute x 10 minutes
• Snatch (mostly 50kg)

Light weight. Definitely felt a morning training. Body was stiff all the way and really didn't get loosened up at any moment of the session. I took 40kg and 45kg reps in the beginning, then finished with 50kg singles to the end. First snatches at 50kg fell forward which made me correct the position with footing when coming up. I consider those pretty much a failed lift. Towards the end I got the bar path corrected and those felt alright. Then on the video I realized they were power snatches even though I thought I was sitting below parallel. That morning stiffness shows there =)

Oly.

• Every minute on the minute x 12 minutes
• Power clean (80, 80, 80, 85, 85, 85, 90, 90, 90, 95, 95, 95kg)

Had some extra time so I loaded the bar up to 80kg and took some singles. First at every 30 seconds, then from 85kg on it was singles every 60 seconds. Was supposed to end at 90kg but I decided to add it to 95kg anyway. Those were not the cutest ones but the rest of these power cleans were about on point.

Crossfit Kehä

Wadup!

I'm very proud of my best friend Toni opening his own affiliate in Vantaa next month. We started our crossfit journey pretty much at the same time. I was happy to get a friend alongside to train with me for the first year. We built up the base for our strength and engines at Haaga's cave on a daily basis.

After the first year Toni decided to add the stakes and took On-Ramp course at Crossfit Vantaa and joined that Box where he's been training since then and has become a real crossfitter, and lives to compete in our magnificent sport. Now after less than 4 years of crossfit he is about to open his own Box with another pal of his. I'm wishing all the best on your journey Toni and Miku, and congrats on pursuing your dream!

Crossfit Kehä

Friday 4.3: Squats, 20min amrap

Friday. Back squats 5x5 @ 125kg. Metcon, 20min amrap of: 5 deads (130kg), 10 hspu, 15 t2b, 20 cal row. Result, 270 reps.

I continued to rock the squats to start Friday's session. Need to feel my legs getting stronger so more volume needs to be in the program. Then I took a longer workout, 20min amrap of bodyweight movements and deadlifts. Felt a bit dizzy in the middle of the workout for some reason but it was a good workout anyway.

Strength.

• Back squats 5x5 @ 125kg

Couple of days a go I did 7 sets of 5's with 120kg. That was a good starter and reminder to get squats back in the game for real. Today I added some weight on the bar for same rep scheme. However, there was 5 sets this time.

These felt good too. Tried to get these also done pretty quickly without pausing too much on top. Got to keep adding weights in the near future. Then I might have to take more time to finish per set but we'll see.

Metcon. Result, 270 reps (5 rounds + 5 t2b)

• 20min amrap of:
• 5 deadlift @ 130kg
• 10 handstand push-ups
• 15 toes-to-bar
• 20 cal row

Got the first round very nicely completed unbroken each element. Then on the second round somehow my heart was pumping awkwardly fast so I needed to take a short break after the second round, and water my head and face with cold face. It wasn't like the metcon was too bad ass. It was something else so I figured I'd better take care of this one. That also resulted me taking the entire workout a notch easier. The rest of the wod went alright though.

Deadlifts were fine all the time. My hands were a little sore so I stayed conservative on this one. On the course of the workout it turned out to be a good call anyway. Maybe those handstand push-ups had an effect on the pump. Felt very exhausted after every set. That was a bit funny as usually these are my strong part nowadays but this was not a normal day by any means regarding the metcon.

T2b's got heavy. I'm not sure if I went unbroken on the first round or did I intentionally break it down already in the beginning. It was mostly 10-5 for first rounds, then 8-4-3 towards the end. I have no idea what the pace was on the rower but it was 270-300m to get to those 20 calories needed to finish the round.

Wednesday 2.3: Cleans, Squats, Du's

Wednesday. Cleans, build up to a heavy double (110kg). Back squat 7x5 @ 120kg. Metcon, 5rds of: 30 du, 7 hang power clean @ 60kg.

Classic stuff in the form of oly lifts and squats. It was mind blowing to get a barbell on my back for squats as my back has been bugging me lately. Felt great today and hit some volume on the squats for that reason.

Oly.

• Cleans, build up to a heavy double (60, 70, 80, 90, 95, 100, 105, 110kg)

It's also been some time since going this heavy on the cleans. At times the bar feels heavier but then again, as you just keep putting weight on the barbell, it keeps coming up anyway. According to some people, you should go heavy every single time you touch the bar.

Weights were good until the first rep at 105kg. The rest came up in a similar way but the rest of them didn't go as smooth up from the hole. First attempt at 105kg came up as if it was 90kg. Definitely felt heavier but I mean there wasn't same bounce from the bottom as I'm used to. Had to take a pause squat on the second rep at 105kg, and re-bounce on both lifts at 110kg. That rarely happens in my cleans so that caught my attention. I'm still very happy on these lifts as I haven't gone this heavy lately.

Strength.

• Back squat 7x5 @ 120kg

Yeah, the weights are baby weights to be honest. On the other hand, I had to start somewhere after having a break on back squats. Focus today was on keeping the form real and go through every set of 5 reps quickly. Just one inhale on top and then back down. Loading was right on point this time. Got to build this thing up again.

Metcon.

• 5 rounds of:
• 30 double unders
• 7 hang power clean @ 60kg

Got a chance to work on double unders again. Always a useful opportunity to take advantage of. Took couple of reps and it hurt shins a lot as usual. I took a foam roll, went back and forth couple of times on that and it helped big time, and allowed me to go for doubles. This was fun little action in the end of the training session.

Tuesday 1.3: Row, Jerk, Pistols, C2b, Ghd

Tuesday. Wod, 3rds of: 40 cal row, 20 s2o @ 50kg, 20 pistols. Time, 15.12. Emom x 14min. Odd min, 7 c2b. Even, 15 ghd.

Was supposed to do push press sets for strength but left shoulder felt awkward on those reps that I did with 60kg barbell so I dropped it and moved on with my plan. The metcon was great. Then some accessory elements in emom style to finish it.

Metcon.

• 3 rounds of:
• 40 cal row
• 20 shoulder-to-overhead @ 50kg
• 20 pistol squats

I'd prefer workouts where you can go unbroken on each element each round. That is exactly the reason why I programmed this one. These are always a pleasure though. In other words, I don't mind the workout. Everything goes.

Row for 40 calories equalled something around 550m per round. I tried to keep a good pace all the time, didn't rest on the rower. Didn't go 100% either, that would have been an awkward decision. Jerks were 14-6 on the first round, then 10-5-5 on the latter rounds. Yes, those felt in my shoulders but legs were burning throughout the workout. None of the elements gave a proper rest period for them.

Pistol squats crowned the triplet. Smashed my lower body for sure. I was a bit afraid to redline on the jerks as those had a big effect on my legs. So I had to hold back a bit on those. In the big picture I believe this workout went nicely.

Accessory.

• Every minute on the minute x 14 minutes
• Odd minutes, 7 chest-to-bar pull-ups
• Even minutes, 15 ghd sit-ups

I consider c2b's a weakness for me so this piece was warmly welcomed. I've knocked 20+ unbroken chest-to-bar's but the endurance for those is not greatest. And I'd like to do them in bigger sets. No point in doing just a few reps at a time. At least for me that's not the achieved state of mind. Ghd sit-ups are strong within me. Still, these got to my core pretty well in the last rounds.

Monday 29.2: Clean and Jerks, Squats, Run, Snatch

Monday. Unbroken sets of clean and jerks 10-9-8-7-6-5-4-3-2-1 @ 60kg. Front squats 7x3 @ 110kg. Wod, 6min amrap of 10m shuttle run and db snatches @ 30kg.

It was great to get some barbell cycling completed in the form of clean and jerks. Then squats after a small break on them. The last piece was stolen from competitorstraining.com, that is Ben Bergeron's site.

Barbell cycling.

• Unbroken sets 10-9-8-7-6-5-4-3-2-1 of:
• Clean and jerks @ 60kg
• Rest as needed between sets

This was fun. Having the skills to cycle a barbell are advantageous in this sport. Longer sets are a bit more gnarly but definitely useful. The point was to go unbroken on each set, and maintain good form no matter how many reps needed to be completed.

I believe I succeeded in this regard pretty well. Some reps were a bit off but the majority of them were okay. The more tired I got the bar tended to stay lower on the thighs. It landed nicely on the front rack each time. I walked around the gym for a while between sets. This was not a timed workout, and I didn't have the clock running at all on this one. The last four sets I took with basically just minimized rest periods.

Strength.

• Every 3:00, for 21min
• Front squat triples @ 110kg

It was great to get some squats done finally! Okay, the weight wasn't huge but after a break this was just on the spot. Got to put more effort on going below parallel in the near future. Hopefully my back allows it. At least today it was alright. Focus on these was to keep the torso as upright as possible and finish the triples with only one inhale on top of each rep.

Metcon. Result, 14 shuttle runs

• 6min amrap
• 2-2, 4-4, 6-6… of:
• 10m shuttle run
• Dumbbell snatches @ 30kg

This was something different as there isn't much possibilities to run at the gym. We don't have straight access outdoors so it's out of question to go run in the streets. Luckily this workout caught my attention in Bergeron's site so I had to take it right away. I ran back and forth a 10 meter distance at the grass matt.

First round was once back and forth, then doubling it on the next round and so forth. Same with the dumbbell snatches. Starting with 2 reps (1 each hand), then 4 reps, alternating hands after each rep. Snatches were the tougher part of this workout. I went unbroken on the snatches, no pauses at any point of the wod. Plus I grabbed the dumbbell right after finishing every shuttle run. So there was simply no rest period at any stage of the workout. After the wod, I realized I could have ran faster in the beginning. This was an efficient wod. Definitely worth running inside for shuttle runs.

Sunday 28.2: Skills workout, Strongman

Sunday. Metcon, 15min amrap of: 5 bar mu, 20m walking lunges (40kg). Result, 167 reps. Accessory, every 3:00, for 24min, alternating between: 20m sled push (165kg), 40m farmer's walk (115-125kg).

Strongman Sunday mixed with skills. That was the goal for today. My hands have healed pretty well from last muscle-up session and luckily they held on well today on those bar mu's too. Hitting a skills workout in the beginning, and then strongman elements in the latter piece.

Metcon.

• 15min amrap of:
• 5 bar muscle-ups
• 20m walking lunges, 40kg, back rack

These are both excellent movements. The barbell was light for back rack lunges. That was no surprise but the main ingredient of this workout was definitely the muscle-ups. Lunges paired up greatly. I was able to do the lunges unbroken, and would not have accepted it in any other way. They still got me breathing heavier and burned legs on the last meters for sure. They also gave my upper body that much needed rest between muscle-up sets.

I'm very happy on the performance on the pull-up bar. It was 5's all the way, unbroken each set, c'mon! Got through 7 sets of muscle-ups finally. It was only 8m short of full 7 rounds for result in the 15 minute time frame. Mu's got challenging somewhere in the middle of the workout. Okay, they were not a walk in the park at any point but still I was confident throughout the metcon.

Accessory.

• Every 3:00, for 24 minutes
• Alternating between:
• 20m sled push @ 160kg (+sled)
• 40m farmer's walk @ 115-125kg (2 sets @ 115kg, 2 sets @ 125kg)

This was a good call. Had both elements in my notes but hadn't closed how to chase them. Decided to go heavy and alternate between these two every 3 minutes. Didn't do any movement specific warm-ups. Instead, just piled the plates on each other and started to move the sled. The weight on the first leg of the sled came as a surprise. It weighed a ton. But I got it moving and continued to keep the legs churning.

Bought parallettes today, boom!

Farmer's walk was the "easier" part of these two. Maybe only because I'm more familiar with it. For the first two sets the cases were loaded with 2x20kg plates. Then for the latter sets I added 2.5kg on each end.

My body really felt this one hours after it was done. Somehow my quads were shaking and felt weak afterwards. That made me smile inside. The work was definitely put in. Got to keep these elements in the program in the future too. I'm positive these are giving a positive effect on overall fitness.

Saturday 27.2: 20min amrap

Saturday. 20min amrap of: 4 squat clean @ 70kg, 8 hspu, 12 pull-ups, 16 box jump overs. Result, 252 reps.

Quick session at the gym on this Saturday evening. We had a great day in downtown Helsinki with Pauliina. That's why I went to get my conditioning piece done later in the day.

Metcon.

• 20min amrap of:
• 4 squat cleans @ 70kg
• 8 handstand push-ups
• 12 pull-ups
• 16 box jump overs

Don't know why my back has felt a bit tight. It comes when I keep doing squat movements, going below parallel. That is the reason I have been avoiding heavy back and front squats lately. It felt stiff on this one too, especially on the cleans and box jumps. Hspu's and pull-ups gave it some rest in between.

Completed the cleans in singles all the way. Reckoned it is the most beneficial way to go for them. Handstand push-ups were unbroken every round. Had no other option with them but to go without breaks. Pull-ups were mostly 8-4 reps with the exception of first round going in one full set. I never wanted to hit a wall on the pull-ups, that's the reason for breaking them up even though they could have been ub. Tried to pace myself on the box jumps and keep moving constantly.

Friday 26.2: Kb and Running

Friday. Outdoors workout, 4rds of: 30 kb swing @ 32kg, run around the block.

Today there was no chance of going to the gym during the decent hours so I made a move and decided to go for an outdoor metcon. It was a perfect wintery weather for that purpose. Something like 4 minus degrees, no wind at all, and snow in the ground.

Metcon.

• 4 rounds of:
• 30 kettlebell swing @ 32kg
• Run around the block (around 300m)

There was simply no warm-up whatsoever. If you don't count the part where I carried the 2-pood bell to the back yard. That was it. I thought about swinging the bell for some time for warm-up but once I had it going the plan changed on the fly and I took 30 reps unbroken right away. Then dropped it down and took a lap around the block. I have sometime in the history measured it to be somewhere around 300-330 meters. Definitely not a precise number.

The upcoming rounds of kb swings were more painful. My back started to get really stiff, especially in the 3rd and 4th round. First round was ub, the following 20-10 reps. On the running last round was definitely the fastest. This was a good crossfit workout for sure. I vaguely remember there is a hero workout - maybe Eva - where you have 800m run, 30 pull-ups and 30 kb swings for 5 rounds. Must be a pain in the ass. Anyway, it was a lot of fun working outdoors again.