Don's Crossfit

Thursday, August 10, 2017

July

Saturday 1.7

Complex.

7 sets of:
3 push press
3 push jerk
Barbell @ 70kg

Nothing super heavy, not light either. Just needed to get my hands on a barbell and put it overhead since my shoulder were shot for couple of days due to "Emma". That wod included 280 push-ups which smashed my upper body.

Oly.

Hang power snatch
5 x 5 reps @ 50kg

It was a rather long break since doing snatches for the last time so it was about time.

Accessory.

5 sets of:
20 stiff-legged deadlifts @ 2x25kg dumbbells

Accessory work to strengthen posterior chain.

Sunday 2.7

Workout.

Every minute on the minute x 10 minutes
Odd min, 15 pull-ups
Even min, 12 (6/6) snatch @ 25kg dumbbell

Great one for grip strength. It was a good mental battle. Went unbroken anyway.

Amrap 12. Result, 5 rounds + 330m row

300m row
12 thrusters @ 40kg

Phew, quite a horrible one. Light weight, and rowing means you gotta just move. And that makes lungs burn.

Cool down.

2k run / jog

Felt good to flush legs on a jogging recovery run

Monday 3.7

Pulls.

Deadlift 6x5 @ 140kg

My pulls have been with a dead stop at the floor after every lift. This was no exception.

Accessory.

Lunges, 10 rep sets
Barbell @ barck rack (60, 70, 75, 75, 75, 75kg)

Rather heavy lunges to seal the deal.

Tuesday 4.7

AM: Eira Open Air

Workout. Time, about 26.30

3 rounds of:
Run with sandbag
10 tire flips
15 wall ball shots
Right into 3 rounds of:
Run
10 burpees
10 tire flips

This might have been the first time hitting this perfect outdoor training facility they put up for this summer. Location is in Eira beach. Sea is just by this spot. There are plenty of racks, wall ball targets, place to do handstand push-ups plus there's a tire to be flipped. There would be pretty much everything in the container but it's not open early in the morning. We met with my pal Benjamin at this place to hit a workout. That was one of quite many morning sessions with Beni this summer.

PM: Home workout

Conditioning / Skills.

Every minute on the minute x 20 minutes
Odd min, 30 double unders
Even min, 10 burpees

Double unders have been rare at my place. I'm training outdoors and the garage's ceiling is hanging too low for du's. The surface in the nature is kind of odd for double unders. I did them today at the grass, on top of the gym mat but I gotta say it was way different than at the gym. As the ground is soft, it makes the skipping tougher. Anyway, it was good to have these and to notice I can still do them.

Wednesday 5.7

Workout. Result, 5 rounds + 489m row

Amrap 20 min
Run up and down the street / row 400m
12 handstand push-ups
12 goblet squats @ 32kg

This was written as a running the street back and up. Mid-wod my back killed me, and it nagged on every movement. I subbed it on the fly to rowing which helped a lot. I finished the workout by sitting on the concept2 till the end to finish at 489 meters.

Thursday 6.7

AM: Eira Open Air

Workout. For quality

4 sets of:
3 bar muscle-ups
10 push press @ 2x25kg db's

Did some intervals on bar mu's and presses with dumbbells. Those mu's didn't go as planned which caused me to think about that movement. I started to work on those after this session a lot more. And got them rolling a lot better.

Workout. For quality

5 sets of:
10 strict toes-to-bar
10 squat @ 2x25kg dumbbells

This was kind of interval work so that I did t2b's and squats in a row. Then had a pause and repeated the same routine again for couple of times.

PM: Home workout

Strength.

Front squat, build up to a heavy single
Result, 100, 110, 115, 120, 125kg
Back squat, build up to a heavy single
Result, 100, 110, 120,130, 135kg

I wanted to see how squats feel like nowadays with the heavier barbells. I can't really miss the lifts at home as I don't have any safety bars so I have to take them conservatively. Front squat was 125kg and back squat 135kg

Friday 7.7

Track and Field.

Plyometric jumps
Sprints 8x200m

We had our day with Antti and the kids so we took our bikes, and headed to Klaukkala's track to work on some track and field skills. Antti had programmed some stuff for us, dating back to his time playing ice hockey. Started with plyometric work, lots of jumping around. Then finished the session with 8x200m in interval style so that we high fived after every sprint and the other guy was again on his way. On the rest period the other one watched the kids :)

Saturday 8.7

Overhead.

Push press 5x10 @ 60kg

Overhead / shoulder strength

Strongman.

Sled pull, for 32min

Mentally exhausting to just keep on grinding. Good work! Not cool my any standard, just grunt work.

Workout. Result, 5 rounds sharp

Amrap 15min
Row 300m
20 overhead lunges @ 40kg

Great workout. The backyard field is ideal for lunges. No matter if they are front rack, back rack, overhead lunges or then just holding dumbbells in your arms, everything works there perfectly. I think I dropped the barbell once in every set. It was 10 meters down the hill, then drop, pick the barbell up and head back. First round unbroken. Nasty movement for me these oh lunges.

Sunday 9.7

AM. Klaken CF

Skills.

Bar muscle-ups

Decided to work on these, and got some tips from my lady. She has a good eye for coaching.

Workout. Result, 5 rounds @ 15.04

Amrap 15
8 ring dips
10 front squats @ 60kg
12 kettlebell swings @ 32kg

Awesome workout actually. Combination of the three was very good in my opinion.

PM. Klaken CF

Oly.

Hang squat clean
7x5 @ 80kg

Workout.

4 rounds of:
20 pull-ups
Run up and down the street (about 400m with inclination)

This was not a timed workout. It was more like a jog, definitely not as fast as possible for a workout like this. Focus was on unbroken sets of pull-ups

Monday 10.7

Workout. Time, 20.20

800m run
40 hand-release push-ups
400m medball carry
40 hand-release push-ups
400m medball carry
40 hand-release push-ups
800m run

Got this from somewhere. Probably from Emilia Leppänen. Something Jonne Koski had written for them back in Dubai. It wasn't exactly like this but pretty close. Very good workout. Lots of hand-release push-ups. Gotta say that medial carry was nasty after doing so many hr push-ups.

Cool down.

3k recovery row
Easy pace

Tuesday 11.7

AM: Eira Open Air

Oly.

Snatch technique

Benjamin gave some tips on how to improve my snatch. And I honestly think it worked. Basically it was the starting position and where I should target my eyes when starting the lift. I tend to look couple meters away from the bar at the floor when I begin my lift. By changing that and looking straight ahead seemed to have a big influence on how the lift felt.

Pair wod.

400m run (both run)
75 power clean @ 50kg
400m run
75 pull-ups
400m run
75 shoulder-to-overhead @ 50kg

This was done together with Benjamin.

PM: Home workout

Pair workout. Chipper with Pauliina

150 push-ups
140 box jumps
130 push press @ 2x25kg dumbbells
120 goblet squat @ 32kgh kettlebell
Wear a weight vest

It was definitely cool that Pauliina wanted to hit a workout together. We wrote this kind of stuff together. I took a weight vest to make this hurt a little more. Push presses with dumbbells were the worst part of this one.

Wednesday 12.7

Workout.

Every minute on the minute x 18 minutes
1st min: 12 toes-to-bar
2nd min: 12 handstand push-ups
3rd min: 12 dumbbell snatch @ 25kg (6/6 reps)

Good one. Total of 6 rounds per movement, that means to say 72 reps. Nice number of hspu's especially.

Saturday 15.7

Workout.

Every 2:00 for 14 minutes (7 sets)
2 squat clean @ 90kg

Workout. Result, finished round of 14's + 6 jerk on the round of 16's

Amrap 7 minutes
2-2, 4-4, 6-6... of:
Push jerk @ 50kg
Pistol squats

These 2-2, 4-4... type workouts are always miserable. So that the couple of early rounds are okay, then it hits you quite fast. And the rest of it is just a fight to stay alive.

Workout. Time, 13.17

50-40-30-20-10 of:
Row for calories
Push-ups

This was a good choice as I feel like push-ups are a movement that easily stays in the background. It's good to have workouts with bigger volume of them.

Sunday 16.7

AM

Workout. Result, 89 reps (finished round of 12's, and got 11 reps on the round of 13's)

Death by thrusters @ 50kg

Oh damned! This was horrible. Difficult to describe. Lungs hurt, legs hurt, shoulder hurt, my mind hurt :) After about 6 minutes it definitely wasn't cool anymore. Round by round it got more awful. Managed to fight through the round of 12 rep and a bunch of more reps on the following round.

Workout. Time, 20.20

7 rounds of:
Run in the park
10 hang power clean @ 50kg

Used the same barbell. Ran faster than normally in a workout, to make it count as it was only running and cleans.

PM

Strength.

Bench press 5x8 @ 70kg

Some upper body strength. Maybe this is something I could do as well, occasionally. During the summer I have found more time for workouts. Sometimes there are double sessions which enables me to hit these movements too that are rare normally.

Workout.

5 rounds of:
15 pull-ups
20 cal row
25 lunges with Sandy (sandbag)

Great workout so that body was able to move constantly. Unbroken on the pull-ups, fast on the rower and paced myself on the Sandy. That burned my legs nicely.

Cool down.

Recovery run

Tuesday 18.7

AM: Eira Open Air

Oly.

Clean and jerk technique @ 60-80kg

Light weight stuff, tried to work on that explosiveness, and catch position. My training partner - Benjamin - has the perfect mobility and technique to my eye, so I tried to copy from him some points.

Workout.

Every minute on the minute x 32 minutes
1st min: 2-3 clean and jerk @ 80kg
2nd min: 10-12 toes-to-bar
3rd min: 8-10 handstand push-ups
4th min: 10 burpees

There was a lot of pushing in this one which caused me to wear down on shoulder strength. Needed to drop down 2 reps on couple of movements in the last maybe two rounds or so. Felt good to finish this one.

PM: Home workout

Oly.

Overhead squat singles with a long pause (10 sec)
Weights @ 60, 65, 70, 70, 70kg

Focus this evening was to do some oly stuff, and accessory movements. I also played with dumbbells in 1-arm overhead positions, also squatting with that.

Gymnastics.

Every minute on the minute x 7 minutes
7 chest-to-bar pull-ups

Accessory.

50 ring dips

Accessory

One-arm overhead squats with a dumbbell

Wednesday 19.7

Oly.

Hang power snatches @ 50kg
Couple of sets

Workout.

Every minute on the minute x 15 minutes
1st min: 7 front squat @ 80kg
2nd min: 8 push press @ 2x25kg dumbbells
3rd min: 15 pull-ups (last round 20 reps)

I had Antti training with me on this one. Classic emom stuff. Pull-ups were the easiest part for me on this triplet.

Thursday 20.7

AM: Eira Open Air

Skills.

Bar muscle-ups

Intervals.

Alternate between A and B
3:30min on, 3:30min off, for a total of 24min (4 sets total)

400m run
20 wall ball shots
10 dumbbell snatches @ 25kg
Rest of time: burpees

400m run
15 goblet squat @ 25kg dumbbell
10 dumbbell snatches @ 25kg
Rest of time: burpees

Oh man those sprints hurt! It was a miserable time in my life to be honest. Having Benjamin there with me helped a lot in sharing that feeling. Heart beat was through the roof early on in these. Running a lot faster than in regular workouts is something that makes me cry pretty much every time. But it was a short time domain so that's just what you have to do.

Friday 21.7

Active recovery: jogging for 40 minutes

Saturday 22.7

AM: Home workout

Oly.

Squat snatch, 10x1 @ 60kg

Working on my tech on this movement. Felt actually pretty good on this one! Felt also quite stable on the movement.

Oly.

Squat clean, 10x1 @ 95kg (video)

Skills.

Bar muscle-ups
3-3-2-5-3-4 reps

This time Pauliina gave me some more tips which were a game changer. I realized how I looked like and it definitely didn't look the same it should. I've been in a hurry and pulled too early. Also got to focus on my leg work, and back swing.

PM: Home workout

Strength.

Back squat 8x8 @ 100kg

Accessory.

One-legged romanian deadlift @ 2x25kg dumbbells
3 sets, both legs 10 reps per set

Accessory.

Bicep curls

Sunday 23.7

Workout. For 45 minutes. Result, 4 rounds

600m run
25 toes-to-bar
1.000m row
20 ring dips

This was kind of basic conditioning piece. Easy pace on the run / row stations. T2b's were 15-5-5 each round. Dips were 10-6-4 on every round except the last round which was unbroken set of 20 reps. Finished the day with a cool down run of about 1k.

Monday 24.7

Overhead.

Push press 5x10 @ 65kg

Intervals. With Pauliina

1min on, 1min off, for 12 minutes (6 sets)
Row, all in pace

Legs were shot after those sets. I went somewhere around 1:30 pace for all sets. That's fast for me.

Tuesday 25.7

Oly.

Power clean
Touch'n'go sets, 5 reps per set
Weights @ 70, 75, 75, 80, 80, 80, 80, 80kg

These felt good. Positively surprised.

Intervals.

1min on, 1min off, for 12 minutes
12 (6/6) dumbbell snatches
Rest of time, burpees
Result, 11+12+12+12+13+14 burpees

Yep, they were great heavy breathers. Did couple of snatches, then rest of the minute as many burpees as possible. Rest one minute, repeat for a total of 6 working sets. Total of 74 burpees.

Wednesday 26.7

Pulls.

Deadlift 5x8 @ 140kg
Deadstop at the floor after every rep

Traditionally I have gone touch'n'go on deadlifts but considering the floor at the garage is not necessary 100% straight, I've decided to heavier pulls with a dead stop at the floor.

Workout. Result, 5 rounds + 3 bar muscle-ups

Amrap 15 minutes
3 bar muscle-ups
10 handstand push-ups
300m row

First time in ages that involved bar muscle-ups in a workout. Nailed them, very happy! Both elements unbroken, good pace on the rowing.

Thursday 27.7

Wokrout.

Every minute on the minute x 10 minutes
Odd min, 15 toes-to-bar
Even min, 12 dumbbell press @ 25kg (6/6 reps)

Oly.

Split jerk technique

It's been ages! Decided to try 'em out. Good times.

Workout.

Every minute on the minute x 12 minutes
3 split jerk @ 65kg

Workout.

Every minute on the minute x 8 minutes
8 ring dips

Friday 28.7

Intervals.

Every 5:00, for 35 minutes (7 sets)
5 power clean @ 70kg
15 wall ball shots
20 cal row

It took me about the same time in every round. Don't remember exactly anymore but this was a mental win. It was a miserable feeling to do this. Mental breakdown hit me before the 4th round. Luckily Pauliina was there to cheer me on. Once I got that 4th round done, it was easier to get the last one in the books too.

Workout. Time, 17.22

5 rounds of:
200m farmer's walk @ 2x25kg dumbbells
15 burpees

This was cruel workout. Farmer's walk tax the forearms. That made me move faster because I wanted the time under tension to be shorter. That of course resulted in heavier breathing. Burpees didn't help a bit. Very good one!

Run conditioning.

Every 10 minutes:
1.000m run
Wear a vest

This struck me in a moment. Take sprints with a vest. Not a bad idea. It's summer anyway so running is always a good choice.

Saturday 29.7

AM: Home workout

Run for 35 minutes, easy pace, recovery

PM: Home workout

For quality.

5 rounds of:
10 power clean @ 60kg (unbroken sets, barbell cycling)
15 pull-ups (last round 20 reps)

Antti was training with me. The purpose on this one was to do both stations with quality, unbroken sets, focusing on good technique. Not that it's always the purpose but maybe my point is that we did cleans together, just then moved to the pull-up bar. Not a timed workout.

Sunday 30.7

AM: Home workout

For quality.

5 rounds of:
12 shoulder-to-overhead @ 60kg
15 toes-to-bar

Not for time. Focus purely on unbroken sets. Just get the work done. 12 reps of jerks at this weight is no joke for me when completed in a row. T2b's were also a good number of reps but those were easier than jerks.

Strongman.

Sled pulling, standing, for 200m

PM: Home workout

Strength.

Back squat 10x5 @ 100kg

Knee hurt quite a lot so had to take light weight for just couple of reps. So I added the number of reps to get some action in lower body.

Posterior chain.

Every minute on the minute x 12 minutes
15 kettlebell swings @ 32kg

I remember doing this emom workout once back in maybe 2012-2013. That hurt me a lot back then. This time it had no effect me on the next day. Maybe something has happened in my overall fitness level during the years.

Workout.

Every minute on the minute x 10 minutes
1-5min: 20 push-ups
6-10min: 15 push-ups

Monday 31.7

AM: Home workout

Skills.

Bar muscle-ups 4x5 reps

These are already a lot smoother, at least they feel like it, compared to early summer. Yes, I know there are things to be focused on. Back swing, keeping the legs straight. At least those.

Conditioning.

Row 7.5k

Longer rowing session. Boring as hell but needful stuff

PM: Home workout

"Ponyn Poika".

31 bench press @ 53kg
7 bar muscle-ups
3.800m run

My best friend Toni got his newborn in this world. That's why I went outdoors in the late evening to hit a workout "Pony's boy". The little guy came to this world 31th July at 53cm length and 3.8kg.

June

June. We went to Croatia for a week in the beginning of June. Took that as a rest period and only worked out once. Then back to reality.

Sunday 4.6 (Hotel wod)

Lunges for days. Did lots of them to get a good burn on lower body. Finished the session with 4x15 handstand push-ups. Wife and kiddo were at the gym too. Momma did her thing, and our little girl wandered around the gym to keep herself entertained :) #dadlife

Thursday 8.6

Barbell.

Hang squat clean 3-3-3 (80, 85, 90kg)
Front squat 3-3-3 (100, 105, 110kg)
Push jerk 3-3-3 (70, 75, 80kg)

It was nice to get back home as I was missing my barbells and weights a lot. The purpose of the workout was just to get used to the barbell back again.

Workout. Time, 6.58

4 rounds of:
10 hang power clean @ 50kg
20 push-ups
30 air squats

Getting that breath up with light stuff that you can smash unbroken.

Friday 9.6

Barbell.

Push jerk 5's (70, 75, 80, 80, 80kg)

Good success considering I hadn't done barbell work in a while.

Workout. Time, 17.02

5 rounds of:
9 overhead squats @ 50kg
12 burpees
15 pull-ups

Uuh, what a workout. Ohs is not my favorite nor strong elements. Doing those combined with these two other movements is tough for me.

Saturday 10.6

Hero workout Coe. Time, 13.59 (PR)

10 rounds of:
10 thrusters @ 40kg
10 ring push-ups

I've done Coe once again. That time it was for some reason thrusters and ring dips. I had read the description quickly and thought dips are the thing. Anyway, I got this done pretty well in my opinion. Went unbroken with both ones, and a steady pace from first to tenth round. Very satisfied, or even slightly proud of my performance on this one.

Sunday 11.6

Workout.

4 rounds of:
1.000m row
25 toes-to-bar's

Yes, it hurts in my triceps and shoulders after Coe :) Just got the work one as I felt like I was hit by a truck after yesterday's hero workout.

Wednesday 14.6

Complex.

7 sets of:
3 hang squat clean @ 70kg
3 push jerk @ 70kg

Barbell complex, nothing fancy.

Workout.

5 rounds of:
Run in the park
6 hang power clean @ 70kg
14 (7/7) snatch @ 25kg dumbbell

Run in the park is about 400m long. It was good to have that 70kg bar moving nicely on the hang cleans. That's not the smoothest move with a little heavier weight. Okay, 70kg is not heavy but it's not my strong suit even if I have to move the bar in touch'n'go fashion. Snatches made sure breathing was heavy throughout the wod.

Accessory.

4 sets of:
7 romanian deadlifts @ 110kg (don't touch the floor with barbell)
7 strict press @ 5kg dumbbell, right hand
7 strict press @ 5kg dumbbell, left hand

Posterior chain and shoulder strength.

Friday 16.6

Pulling.

Deadlift singles (160, 170, 175, 180, 185kg)

Great! Haven't pulled anything heavy in ages. Took couple of singles before hitting some squats.

Strength.

Back squat 5x5 @ 120kg

Workout. Time, 15.27

4 rounds of:
Run around the block
15 burpees
Wear a weight vest

It sure makes things interesting when you throw a weight vest on and hit kind of a basic conditioning workout. For some sick reason the burpees felt better on this one compared to running. How twisted is that?

Saturday 17.6

Thrusters

Every minute on the minute x 12 minutes
5 thrusters @ 60kg

Barbell cycling. Liked it!

Workout.

500m row
10 handstand push-ups
10 lunges, back rack @ 60kg

I remember going pretty fast on this one, and heart beat was high all the way. Round times were steady throughout.

Workout.

5 rounds of:
15 ring dips
15 toes-to-bar

Did this later in the day. Just worked through unbroken sets of dips and t2b's without the time stress.

Sunday 18.6

Oly.

Every 0:45, for 15 minutes:
1 power clean @ 85kg

85kg for a power clean is rather heavy for me. As squat clean it would be a different thing. Good to work on this one.

Accessory.

30-25-20-15
Unbroken sets of:
Pull-ups and wall ball shots

Oh man. I'm proud of this. Had no idea how my stamina would hold on with the pull-ups considering the volume of the repetitions. I've done quite a bunch of 15-20 rep sets lately but this was a mystery. I felt super about being able to do this as written. Not for time. Rest as needed in order to finish the sets unbroken. 25 & 20 rep sets on the pull-ups were the worst for grip strength.

Tuesday.

Run 4.5km

Those pull-ups killed me. My arms were out of order for couple of days. Had to take active recovery on Tuesday.

Wednesday 21.6

Active recovery.

Felt alright but my forearms were still banged from last session because of big volume of pull-ups. I was supposed to train normally with Antti who dropped by but I just couldn't. Forearms cramped right away as I took couple of lighter cleans. So I ended up just running, doing air squats and pistol squats. Antti did benchrmark workout Helen for first time ever.

Thursday 22.6

Oly.

5 squat cleans each weight
Barbells 60, 65, 70, 75, 80kg
Hands must hold the barbell for all 5 reps
No touch'n'go
No dropping the bar
No re-grip at the bottom

Still recovering from the pull-up / wall ball session. Now I was able to move anyway. Did some squat cleans to get barbell back in the game.

Friday 23.6

Intervals.

6 sets of:
10 overhead squats @ 60kg
10 burpees
Rest as needed

Great success on the overhead squats! Definitely not an easy walk in the park to do 10 reps @ 60kg without problems. These were intervals. 10+10 reps ohs / burpees, then rest. Total of 6 sets like this.

Amrap 10. Result, 4 rounds + 14 snatch

7 handstand push-ups
14 (7/7) snatch @ 25kg dumbbell
21 sandbag squats

This was written as an amrap of 10 minutes. I finished the 5th round at 11.07 to close out the last round. I remember my lower back notifying me this isn't cool man. It hurt somewhat in there.

Saturday 24.6

Intervals.

Every 4:00, for 20min
400m row + 15 wall ball shots
All in pace

I tried interval style workout to start with this weekend, from Friday to Sunday. On Saturday it was rowing and wall balls. My pace on the Concept2 was about 1:35 which is fast for me. Going straight in to wall balls pretty much murdered my legs after the 5 rounds were completed.

Workout.

4 sets of:
4 bar muscle-ups
5 hang power snatch @ 50kg

Bar muscle-ups have been tingling me as an idea to work on. This time I ripped my hands on the 4th round. Got to keep practicing these.

Strength.

5 sets of:
10 lunges, back rack @ 70kg

With just short recovery in between.

Sunday 25.6

Intervals.

5 sets of:
12 thrusters @ 50kg
12 pull-ups
Rest as needed

Nasty. Somehow the ditant memory of Fran came knocking in my head as I was doing this one. A bit heavier thruster but anyway, it was a good volume of intense work being done.

Workout.

4 rounds of:
30m sled pull, standing
20 (10/10) jerk @ 25kg dumbbells

More grip strength stuff with the sled being in action. Good combo of sled pulling and jerks.

Strength.

Front squat
10 x 2 reps @ 110kg

I was supposed to do some basic conditioning stuff in the evening but realized there's some extra time which of course should be used in crossfit. So I got some front squats in the bank before the actual metcon.

Workout. Time, 30.54

7 rounds of:
500m row
Run in the park

Run in the park is around 400 meters. Tried to keep moving all the time.

Monday 26.6

Workout. For quality

4 rounds of:
25 kettlebell swings @ 32kg
15 ring dips
Just do it, unbroken sets, not for time

Working on ring dips. I have recently added them more in my programming. Also kb swings are great tool to strengthen grip strength and posterior chain.

Gymnastics.

Max effort x 3 attemps of L-sit hold
Result, 0:30, 0:20, 0:20 min
Max effort x 3 attemps of handstand hold
Result, 0:50, 0:50, 0:50 min

Some play time in the end of the evening session. I have small parallettes which I used on the L-sits.

Tuesday 27.6

Complex.

Every 2:00, for 12 minutes (6 sets) of:
1 squat clean
2 hang squat clean
3 front squat
Barbell @ 80kg

Barbell cycling stuff, getting that 80kg bar more comfortable with.

Workout. Time, 18.50

4 rounds of:
20 toes-to-bar
10 front squat @ 60kg
500m row

Had the stations in different parts of the house / yard. T2b's were unbroken on the first round, then 14-6 or 15-5 on every round after that. Squats were unbroken every round.

Wednesday 28.6

Strength.

Bench press, build up to a heavy single
Result, 95kg (40, 60, 70, 80, 85, 90, 95kg)

"Emma". Result, 500 reps (10 rounds)

28min amrap of:
28 push-ups
6 deadlift @ 120kg
16 box over jumps

I had Antti training with me in the evening. Our daughter turned 1 year today which resulted in a workout called "Emma". Considering the amount and volume of push-ups per round, I'm very positively surprised to see that I was able to maintain the pace all the way, and complete 28 reps per round for a total of 10 rounds. This really had its effects on the following days. I took a rest day the next day because of Järvenpään PuistoBlues, city festival in the town I lived for 20 years.

Friday 30.6

Recreational day @ Seikkailupuisto Korkee in Paloheinä, Helsinki. This was a lot of fun. Hanging in the trees doing tricks. Got to experience this with a bunch of work colleagues. My shoulders were shot still in here. Still we managed to get a decent workout with Benjamin, another crossfit dude at our work place. In the summer we hit together couple of times for early morning cf sessions in downtown Helsinki.

Workout.

5 rounds of:
20 box jumps
30 lunges
15 shoulder press with a log

Tuesday, June 20, 2017

HC Triplet Goes Klake (Triplet V)

Saturday 13.5. HC Triplet V. Triplet Goes Klake

Fifth time organising our very own throwdown. This time at Casa de Lamppu, at my house in Klaukkala. We have pretty awesome training possibilities, especially as the spring weather was beautiful and sun was shining. We had arranged me and my friend Toni was one team. Then my brother and his training partner Jake was the other team. We were supposed to compete "against" each other in partner workouts but Jake had a small tweak in his back on the first event so events 2-4 were completed in a 3-man team. Luckily Jake was able to recover himself back to training mood the following week after HC Triplet

Event 1: "Strongman Mindfuck"

In a 2-man team
2 rounds of:
400m run with sandbags
10 squat clean @ 80kg
250m sled drag
10 squat clean @ 80kg
100m sled pull, standing
10 squat clean @ 80kg

Damn that sled drag was nasty! Most challenging part for me for sure. It turned slow at some point. On the other hand squat cleans were the easiest piece for me. So we emphasized so that I worked more with the barbell and Toni felt strong on that sled. It was a good strategy this time.

Event 2: "Can U Breathe MoFo"

In a 3-man team
18 rounds of
8 hang power snatch @ 30kg
8 lateral burpees
8 pull-ups
You go, I go style. One athlete performs one full round

Heavy breathing! All in every round. Then fist bump and next guy is going full throttle. Nasty one.

Event 3: "I Like to Move it Move it"

In a 3-man team
Amrap 7 minutes
Shoulder-to-overhead @ 60kg
Result, 151 reps

We took these bad boys in sets of 5 reps pretty much all the way. Maybe couple of 7's in the beginning and end but mostly 5's, every one of us.

Event 4: "Finish'em"

In a 3-man team
15 rope climbs
75 thrusters @ 50kg
75 pistol squats
75 handstand push-ups
75 kettlebell swings @ 32kg
75 toes-to-bar's
One man rows 250m all the time. Change man after every 250m

That rowing thing was a good one. It forced everybody to move constantly. Loved those thrusters, they moved efficiently on my own behalf. Everything moved quite nicely which was a positive surprise at the end of the training day. There could have been more volume on all movements.

End of May

End of May.

Tuesday 16.5.

CF Open 12.3. Result, 292 reps PR (8 rounds + 8 box)

Amrap 18 minutes
15 box jumps
12 shoulder-to-overhead @ 52.5kg
9 toes-to-bar's

This was a great training day! Hooking up with my brother and we went to Esport Express training center which reminds me of a good crossfit box even though it's not an official affiliate. We hit this classic Crossfit Open workout from 2012 called 12.3.

It was a nerve-racking situation as we had the possibility to only reserve one station of barbell, pull-up bar and a box. We decided that I'd start the wod, and once I'm ready with the first set of box jumps, my brother goes for his first box jumps. If either of us would have been slower, he would have stepped down and give way to the faster one. However, we are pretty much at the same level and we pushed each other on this one nicely. Ended up with the same result on this 18 min pain cave.

I've tried both strategies, going unbroken on the s2o's and breaking it down with small rest periods in between. Until this day I don't know which one is a better solution. If I go for unbroken sets, then the transition times are a notch longer. Anyway, today I did couple of rounds unbroken, then started to do them in two sets. It was a horrible workout, and with the pressure of my bro breathing down my neck didn't help. But we both managed PR's on this one so it definitely was a success!

Oly.

Hang power clean triples
50, 60, 70, 80, 85kg

This session consisted of quite a few pieces. Second portion was strength in the form of hang power cleans. Built up to a heavy triple.

Workout.

5-4-3-2-1 of:
Rope climb
Squat clean @ 80kg

This was a killer workout. Loved it. Rope climb endurance is something that I'd like to see myself getting better at. I managed this workout well, I'm quite proud of this one. Cleans hurt in the mix of things but they were definitely the easier part of this. Took them as singles, then hit it back at the rope. Perfect workout.

Accessory.

3 sets of:
Single-leg romanian deadlift
8 reps both legs @ 25kg dumbbells

Accessory stuff. Some bulgarian squats and single-leg romanian deadlifts to strengthen the posterior chain.

Workout.

Every minute on the minute x 14 minutes
Odd min, 14 ball slam @ 30 lbs ball
Even min, 10 burpees
Last minutes: 20 ball slams + 15 burpees

At this point this brought the breathing to heavy levels, especially the further the workout proceeded. In the last round I added some reps to both elements to seal the deal.

Cashout.

3k row

Easy pace row to flush the legs and body

Wednesday 17.5

Amrap 30. Result, 7 rounds sharp

8 back squat @ 80kg
12 handstand push-ups
Run up and down the street

Interesting workout. Running, back squats and handstand push-ups. Back squats are a rarity in metcons so this was a nice combo to try out. No prob, I could give a chance to this kind of action in the future as well. Good one.

Thursday 18.5

Barbell cycling

4 sets of:
10 power clean @ 60kg
4 sets of:
5 power clean @ 70kg + 5 front squats @ 70kg

This took place at the crossfit box near my workplace. Started it with barbell cycling of power cleans and some squats. Barbell moved well

Workout. Time, 9.12

5 rounds of:
20 ghd sit-ups
10 shoulder-to-overhead @ 50kg

Saturday 20.5

Workout.

5 back squat @ 100kg
15 kettlebell swings @ 32kg
10 handstand push-ups

Decided to give another shot to back squats in a metcon, and once again with good vibes. Good combination of movements. Posterior chain / Hamstrings got heated up.

Sprints.

Sprints around the block (600m)

Was supposed to do couple of these but time was cut short after 2 sprints. Those hurt.

Accessory.

Curls

Got some dumbbells sneaked in at some point of the day for some meathead action.

Sunday 21.5

Amrap 20 minutes. Result, 7 rounds

5 overhead squats @ 60kg
Run up and down the street

This is something I'm proud of. Overhead squats are something I suck at so mastering these 60kg bastards felt very good. My strategy was to run faster than normally to make this workout a misery. At the end I felt a bit awkward as I would have liked the ohs reps to be a little higher. Maybe 7 reps would have nailed it. Mobility got better and better by the round.

Skills.

Handstand skills

We went to see some couples and Jake threw the idea of training handstand skills up in the air. It didn't take much to grab that thought. It was nice to go for it. Haven't done them in ages and it was cool to see I still got it.

Monday 22.5

Oly.

Every 0:30, for 10 minutes (20 reps)
1 squat clean @ 90kg
Every 0:30, for 10 miuntes (20 reps)
1 clean and jerk @ 75kg

Cleans felt good, jerks quite stiff. That's why I stayed moderate with it.

Amrap 20. Result, 5 rounds + 20 wall ball

15 pull-ups
20 wall ball
25 cal row

Classic stuff. Unbroken stuff all the way.

Tuesday 23.5

Meathead day.

Back squat 5x8 @ 110kg
Good morning 5x12 @ 60kg
Single-leg romanian deadlifts @ 2x25kg dumbbells
Seated strict press 5x20 (10/10) reps @ 15kg dumbbells

Sometimes just working on those strength pieces is enough. Body tells me when I need to step away from heavy breathing and work on strength only.

Thursday 25.5

Workout. Morning session

6 unbroken rounds of:
5 thrusters @ 70kg
15 pull-ups

Yeah, this was great with heavier thrusters and good volume of pull-ups. Didn't time this at all. Basically just wanted to get the work done with unbroken sets.

Workout. PM session

Amrap 15 minutes
15 toes-to-bar's
20 shoulder-to-overhead @ 40kg
30 air squats

Uuh, holy hip flexors. They hurt, so did my shoulders and legs. Well, entire body. Big sets.

Friday 26.5

Overhead.

Every minute on the minute x 15 minutes
1-5min: 5 shoulder press @ 50kg
6-10min: 4 push press @ 60kg
11-15min: 3 push jerk @ 70kg

Working on that pressing power and shoulder strength.

Workout. Time, 14.41

5 rounds of:
7 overhead squats @ 50kg
10 burpees
12 goblet squats @ 32kg
20 sit-ups with a wall ball

Round times stayed solid all the way.

Accessory.

4 sets of:
8 romanian deadlifts @ 90kg (bar not touching the ground)
12 dumbbell row @ 25kg, right hand
12 dumbbell row @ 25kg, left hand

Unilateral work.

Saturday 27.5

AM Session.

Front squat 5x5 @ 100kg

Basic stuff.

Workout. Time, 16.29

4 rounds of:
500m row
15 ring dips
20 kettlebell swings @ 32kg

Rolled the concept2 rower to the back yard in the afternoon, and started pulling the strokes. Ring dips were great, and 2-pood bell pushed breathing heavier. Don't remember the dips anymore how they went. Most likely 1-2 rounds unbroken, then smaller sets.