Wednesday: Emom x 10min: 5 thruster @ 60kg. Emom x 5min: 22 wall ball shots
Badminton.
On Tuesday I didn't do any crossfit training but it was one hour of good conditioning with Tuomas as we went to hit some badminton.
Barbell.
Every minute on the minute x 10 minutes:
5 thrusters @ 60kg
This was continuance to this week's bigger plan. This was written in advance. If it had not been so, I had definitely not gone after these both. I'm very pleased to get two pieces completed in one session. Some barbell work and then an intense workout that I have thought beforehand.
Thrusters are cimply awesome. 60kg thrusters are more awesome. The nature of this workout was that it only takes 10 seconds to complete so the work time is short, recovery is longer. However, the barbell is rather heavy'ish so it takes a toll on the body in the long run.
Workout.
Every minute on the minute x 5 minutes
22 wall ball shots
The agenda for this one was quite the opposite. Light weight but lots of reps which also burns the body. Especially shoulders in my case. And it took quite accurately 41 seconds to finish one set and those 19 seconds got shorter and short by the minute. That was the feeling despite it stayed identical every round. Last minute was quite awful. You can probably notice there is something similar to Karen which is 150 wb shots for time. My PR is 7.46 so this was good pacing for that one.
Monday. Barbell complex. Wod, 21-15-9 of: hspu and hang power clean @ 50kg. Time, 4.30
It's been a while since moving a heavier barbell or doing any sort of barbell cycling / complex. It just struck me that this 3-kid life has got the better of me and my workouts have become just workouts. My life is busy every single day, from morning to evening and every day that make a decision to train, it's gonna be rather tight schedule. But it's also very important haven for me so I'm gonna keep on squeezing my schedule so that I find that short slot somewhere. On Sunday I put those training slots for every day and wrote the workouts for each day. I also programmed more barbell and heavier weights for this week.
Barbell complex.
Every minute on the minute x 12 minutes of:
1 squat clean @ 90kg
2 front squat @ 90kg
Oh boy it felt awesome. Felt like a king. Just like when I was back in 2016 training at Optimal Performace Center where I used to go on average of 6.5 times a week, and hit 2-3 pieces per training sessions. Pretty much every session began with a barbell, and ended with metcon(s) and accessories. This would have been a normal day for me that time but nowadays it's almost always one piece per day. Ain't got more time for that. But now this was so well scheduled and determined beforehand that this was very efficient session actually. It took me something like 30-40 minutes to finish both pieces.
Wod. Time, 4.30
21-15-9 reps of:
Handstand push-ups
Hang power cleans @ 50kg
I knew this is gonna be fast and it's gonna hurt. And I got through this as I had planned and hoped for. That is, unbroken. The rep scheme was nothing short of superb. It was challenging but still up to my head whether I'm gonna go unbroken or not. Hspu's started greatly in the start, then jumped to the barbell after 15 rest period. It started to feel nasty somewhere at 15 reps. As I put the bar down, it hit my shoulders and grip, plus breathing. Had to take 20 second rest after those cleans.
Second set of hspu's was tough but I could have put couple more reps on the board if necessary. The rest period grew to something like 25 seconds before cleans. Before I grabbed the barbell I thought I needed to cut this to two sets. However, once I got to 8-9 reps, I decided to just hold on.
It's almost awkward to admit it took me +20 seconds to attempt the last set of hspu's. But my forearms were so tense I couldn't feel them anymore and had to shake it off before the hspu's. And another 18 seconds recovery before the last set of cleans.
This was the first time in a log time I have took the entire workout on video. It was funny to see and count the rest periods in the transitions. It always feels like it's just a short period, like 10 seconds every now and then but in reality it takes double that time easily. On the other hand I like to do bigger sets if by any means possible. I feel like it's deveoping me and my work capacity a lot more. I was very pleased on the outcome of this workout for sure. Exactly the stimulus I was looking for.
Sunday. Wod, 30-20-10 reps of: t2b and lunges @ 2x15kg db's. Time, 5.20
Without saying it's obvious that this was inspired by Crossfit Games workout where those guys did t2b's and lunges with kettlebells. I'd really like to have a pair of 24kg kettlebells. I can see the benefits of those. My 2-poods are a bit too heavy and they are from different manufacturere so they are of different size and shape. Dumbbells on the other hand don't quite work the same way with lunges. I have a pair of 15 kg's and 25kg's but as they are shaped differently I find it awkward to Place them in front rack position.
Workout. Time, 5.20
30-20-10 reps of:
Toes-to-bar's
Walking lunges @ 2x15kg dumbbells
This was a quick one. I was so weary as I stepped outside for this workout. Needed to get something done to shake this system up but definitely couldn't get the best of myself for this session. So this was kind of a half-assing with a short wod. Nothing wrong with short and intense workout for sure. On the contrary. Let's think about Fran for example. It takes 3-4 minutes and I'm over and out for the entire day. But then if the movements are like this (t2b and light lunges) it should be a longer workout. Anyway, this was a good compulsory workout because the other option was to do nothing at all.
Toes-to-bar's were 24+6 on the first round, 12+4+2+2 on the second one and 6+2+2 on the last one. Lunges were unbroken. I tried to push myself on this one and didn't give any slack in the transitions. That's the reason why I had to break those t2b sets in pieces. I'm rather happy on the outcome of this workout. As I wrote in the beginning, it would have been ideal to have 2x24kg dumbbells in front rack position to get the right kind of stimulus.
Saturday. Wod, 5rds of: 20 pull-ups, 20 wb. Time, 10.10
I got the inspiration to this one somewhere from the Crossfit Games that was going on during this weekend. To be honest, I can't find an idea to which workout this even remote relates to :) But sill, it was somewhere. Very intense workout and that one wod was enough.
Workout. Time, 10.10
5 rounds of:
20 pull-ups
20 wall ball shots
My strategy was so that the walk between pull-up bar and sall ball station which is about 15-20 meters was supposed to be my recovery period. Once I got to the ball, just grab it and go. Same thing with the pull-up bar. Jump up and see how it goes. That's at least how it felt in my head. My reasoning was to just attack it and probably I would have to break the reps up anyway at some point with this tactic so why not take the first set right away.
On the pull-ups this resulted in going unbroken for first two rounds. Third one was 15+5. Fourth round 12+4+4 reps,m and the last one 10+4+2+3 reps. It's rare for me to do doubles / triples so maybe that shows that this was intense and had to be broken to smaller pieces towards the end. Had I continued to more rounds, my should have been slower from the beginning. This was optimized for 5 round pace.
Continuing to hammer more lower body strength. This is becoming a system of my own. A concept. Friday squats. This time it was time to take 120kg for a ride.
Couldn't find a way to embed a Youtube video right now as they changed the layout so here's a link to my squats: Back squat 6x120kg
Strength.
Back squat 6x6 @ 120kg
Last week it was 115kg for 7 reps, repeat for a total of 5 sets. This time five more kilos, drop down one rep and add one more set. Total volume stayed pretty much the same. For sure these hurt, especially the last two reps of each set.
I'm still stoked to being able to squat consistently. Let's see how this evolves. I had two alternative routes in my head. Either I'm going with this style that I'm adding 5kg and dropping volume by the week. The other option is to complete that 6-4-2, 6-4-2, 6-4-2 system in the end of last year, squat waves. Those worked perfectly for me and my pal Toni.
Thursday. Wod, 5rds of: 10 hspu, 20 db snatch, 30 air squat. Time, 11.56
Simple but beautiful. Really tight work day. I had a meeting starting in 40 minutes but I needed my crossfit time for this day. I went outdoors, and came back in 20 minutes later. Squeezed in a 12 minute workout in between. Couple of minutes warm-up and 3-2-1 go.
Workout. Time, 11.56
5 rounds of:
10 handstand push-ups
20 dumbbell snatch @ 25kg
30 air squats
My handstand push-ups are at a level that I know I can perform at an okay level, even with just a little warm-up and when shoulders are not that prepared. I just need to throw myself against the wall once to get oriented. So I dared to throw them in this mix.
Those movements and rep scheme was also diamond. Hspu's were the easiest per round, dumbbells made me breath heavy and squats burned my legs a lot. Even though those squats were "air" squat versions, meaning I had no weights on me whatsoever. It's a trap. And it gets me every time.
On Tuesday I really didn't have any resources to hit a workout. That feeling kind of remained on this day as well. I forced myself to train. Considering that I was a walking zombie, I'm wondering why I had thrusters and t2b's in my mind. Luckily I didn't hit those but took it a notch easier with this one.
Random clip of myself in 2012
Workout.
6 rounds of:
20 cal row
20 push press @40kg
Actually when I began this one, I Still thought I might me able to do some sort of intervals with these two elements. I mean 20 calories + 20 presses + 20 calories. I began it with that style, and it hurt me like a mofo. I took some breaths and realized there's no way I could complete that kind of intervals multiple times. I mean I rowed pretty much all in style. So I took a pause and completed this traditional style workout of a couplet for 6 rounds. This worked well for me this time.
Main focus was on the evening's badminton games with Tuomas. However, I found a time slot during lunch hour and decided to pull from the ground. This idea came out of the blue. I just needed to get it out of my system.
Workout.
6 rounds of:
6 deadlift @ 130kg
15 handstand push-ups
How simple can it be? I took some deadlifts before the workout. But still rather light, a triple at 150kg at max this time. I really haven't pulled in a long time for real. This is pretty much my strongest move strength-wise. I can go heavy on any given day and never have I tested the real max. That's not something I'm ever gonna do either. I don't see the point in pulling 1RM with a rounded back or something alike. Anyway, I believe 205kg is the heaviest I've completed and a double at 200kg.
However, it's been a while and my platform at home is not that solid so I don't wanna take any stupid chances at home. Here, I prefer to have it on the lighter side. This workout was just perfect. My goal was to go unbroken on this one. Didn't have a timer running so I have basically no idea how much this took. Hspu's got tougher than I imagined. Somehow the combo of pull and push is kind of brutal.
In the evening we went to hit another session of Badminton. It's always a great way to spend oe hour. Intense sport, at least when we collide.
Sunday. Intervals, every 4:00 for a total of 6 sets: 15 kbs @ 32kg, 15 goblet squats, 15 burpees
This was very kid-oriented day. I woke up with the little crew early in the Morning, spent couple of hours with them and let wife sleep late. Then I took the triplet outside to a park for some play time. After lunch I had my own quality time. And in the afternoon we went to our friend couple's kid birthday party.
Intervals
Every 4:00, for a total of 6 sets
15 kettlbell swings @ 32kg
15 goblet squats @ 32kg
15 burpees
Oh man this started hurting during the process. There's nothing difficult or challenging in the movements or the combination. Obviously the swings were the easiest, goblet squats put some acid in my legs and burpees finished the deal. It was just the combination of the elements that started accumulating. Intervals are always tough. It's also a mental game. But in my opinion it's good to have elements that are technically easy so you don't have to think too much, just go.
My round times were consistently between 1.40 - 1.45
Saturday. Wod, 50-40-30-20-10 of: row calories and wall ball shots. Time, 16.53
We decided to do something different today so we packed our family in to our car in the morning and started driving to Espoo. My wife had googled the cafeterias by the sea and we ended up to a place called Nokkalan majakka in Espoo. We walked around the beach for an hour. Kids were thrilled to find new places and something to climb on as there were rocks and some other incline terrain scenery. Afterwards we went to have lunch to this Nokkalan majakka which turned out to be a fantastic restaurant. For some brainfart I ordered a vegetarian salad which turned out it was probably the best salad I have ever tasted. Goat cheese avocado salad. I'll give it 10/10 points. Also kids' meatballs and wife's salmon were all just perfect. Strong recommendation to this place.
Workout. Time, 16.53
50-40-30-20-10 of:
Row calories
Wall ball shots
I usually do my workouts during lunch, especially during weekends.This time we drove home after lunch and the twins fell asleep in the car which means to say I missed that training window. At the time I'm writing this post, it's been a week from that day but I recall it was so that I took all the kids outdoors when we returned home. Went to a park with them and when we came back home for dinner I took a short "daddy time" at the gym without any warm-up.
So I just hopped on the rower, went on at 1.50 - 1.55 pace throughout the workout. On the wall balls I hit the first set with 28-12-10 reps, the round of 40 was also 28 to begin with and finished it with 12 additional reps. Last 3 rounds were unbroken, i.e. 30, 20 and 10 rep rounds.
Friday squats. Do I need to say more. I'm loving it. This was the eight Friday (or occasional Saturday) in a row to strengthen my lower body.
Strength.
Back squat 5x7 @ 115kg
Began from 7x10 @ 80kg, then I have been adding 5kg per week to reach this 5x7 @ 115kg day. It's getting heavy. The volume has been rather rough every week. Something between 35-70 squats per squat day. And my lower body hurts always 2 days after these squat sessions.
Today was no different to the previous ones. It feels heavier by the day but still I feel I can manage those loads. However, it everytime feels intimidating. I always take one heavy single prior to the actual work days. But it has always been 130kg. Little by little I should maybe buil that up as well. The point is to go heavier than the actual work sets so that those would feel lighter, pshycologically I mean. Maybe I should build that heavy single up too because next week is gonna be 120kg so there's not big difference anymore.
Wednesday. Badminton for one hour. Classic stuff, playing badminton with Tuomas once a week or once in 10 days or something like that. Damn it's cool to use this fitness with a buddy in some other sport as well.
Thursday.Wod, 8 rounds of: 12 hspu, 12 pull-ups.
After a rest day from crossfit my body is usually in pretty good state, even though there would be some other form of sport completed the day before. This time however, my legs weighed like led. The badminton had its effects. This was "quality work" which means to say my only purpose was to pace myself and try to go unbroken.
Wod.
8 rounds of:
12 pull-ups
12 handstand push-ups
And I reached my goal. Before the first set I was like how am I going to complete one set of hspu's or pull-ups. Definitely not the best confidence level. But as it always is, when completing the first reps my body accepts the plan and is ready to hit it. I'm very pleased that no matter the feeling my perfromance level is quite stable
I went unbroken on both of these. Pull-ups were the easier piece of these. In the beginning those were kind of intimidating as well because I wasn't ready mentally but in the end there could have been 15 reps. On the other hand, hspu's were calculated perfectly. I believe 9th or 10th round would have been very challenging to hit unbroken. My shoulders were shot. So had I done more than 12 pull-ups, that would have definitely had its effects on my hspu's too so I'll say those reps were perfect for me this time. Total of 96 reps on both elements.
Tuesday. Wod, 6 rounds of: 15 hang power clean @ 50kg, 30 du.
To be honest my body was not receptive to another training and my mind was also not in beast mode. My shoulders hurt from yesterday's db carries, lats were sensitive from pull-ups, somehow my hip flexors also felt like there's an inflammation or something. That was a bit freaky but anyway you might get the point that it wasn't that easy to go and hit a workout.
Workout.
6 rounds of:
15 hang power clean @ 50kg
30 double unders
I had to think what are the kind of movements I can perform without enormous pain. Cleans and du's turned out not to be too painful. But completing 15 cleans in a row per round was a brainfart after Monday's grip mash.
No matter those earlier days' training sessions I was able to crush this one. I didn't have a clock running but anyway I completed everything unbroken. The last cleans of those sets were not comfortable in the last rounds even though I had hook grip on (naturally) all the way. I'm very happy that my du's are nowadays rolling smoothly without hick-ups.
This was interesting. My lower body tends to get crushed on my Friday squats. Probably because I hit squat strength only once a week so my legs are always surprised what the heck am I doing to them occasionally. But it's been awesome as it's one of the highlights every week. Anyway my grip was also a bit shot from yesterday's kb swings for some reason.
Amrap 30.
25 pull-ups
400m dumbbell carry @ 2x25kg
This was a rough combination if you can imagine. Big set of pull-ups which traditionally hurts forearms / grip in addition to entire upper body and respiratory system. Then after grip was gone it was not so cool to grab two dumbbells and head down our home street back and forth for 400m stretch.
In the first round I had 25kg dumbbell in front rack position and 15kg dumbbell straight overhead. Our home street goes 200m downhill which I went with right hand overhead. Then came back another 200m incline with left hand overhead with that 15kg db. My shoulders were gone after that one.
Second round of pull-ups was still unbroken That pleased me alot. For that round's dumbbell carries I grabbed 2x25kg db's and went farmer's carry all the way. It was miserable to say the least. Once I came back my grip strength was destroyed. It felt funny to jump on the pull-up bar as it was something I have never felt before. I found it difficult to complete the first 2 pull-ups because my forearms were numb. Still, I was able to hang on with something little that I had left in my grip, and completed 15 reps on the first set. Then dropped down, took another 6 reps, short break and finished it with 4 pull-ups.
Third round of carries sucked even more, if possible with the dumbbells. My breathing stayed in control because I had to drop them occasionally. That 400m seems occasionally like an eternity. Especially when walking it with heavy weights. I finished 4 sets of pull-ups and 3 walks with the dumbbells. The last pull-up set was as awkward as the third. It Felt miracleous to finish even the first rep but Still I got 16 reps on first try, then 5+4 to finish it.
Sunday. AM: Emom of hspu's, pistol squats and kb swings. Accessory upper body workout. PM: Badminton
After having two recovery days I needed to squat. Still, I wanted to train more and make my body hurt. My in-laws came by to play with the kids so that freed my time enought to hit a workout. In the evening I went to play badminton with Tuomas for one hour so this was a great day.
Workout.
Every minute on the minute x 12 minutes
1st, all in handstand push-ups (26, 21, 17 reps)
2nd, pistol squats alternating (20, 20, 20 reps)
3rd, kettlebell swings @ 32kg (25, 22, 25 reps)
4th, rest
I wrote this as all in efforts on all of these. That means to say it was not 30-40 second effort and then recover before next movement. It was more like 50 seconds so I had a short pause to catch my breath before hitting the next movement. So basically it was 3 minute amraps if you wanna call it that. With the exception that I burned my body for one minute per element, before moving to the next one.
One minute of handstand push-ups is a great shoulder burner. No doubt about it. Onthe first round I smashed 26 reps unbroken. On the second one it was 15 rep to start with, then finished it with 6 more. Last round was maybe 10-12 on the first try, then 2 more sets to finish at 17 reps.
Pistols were good from the beginning. I kept moving on those throughout the minute. It's not my fastest movement but I paced myself and never stopped at any point. It's been months since doing any pistol squats. I tried them couple of weeks ago once but at that time it was a no go. Today, no problems.
Accessory.
4 supersets of:
20 push-ups
20 bicep curls
20 tricep pull-downs
This was quite a meathead portion of this training day. That first piece was awful to be honest and I was ready to crawl back inside. So I'm very happy I continued to perfom on this one. Upper body pump to say the least. Push-ups, empty barbell curls and then something I believe is called tricep pull-downs. I bought a cable during spring / summer that can be attached to my Yoke and it's perfect for this kind of accessory stuff.
Badminton.
Classic stuff. It's been maybe 2-3 weeks since we played last time. It was awesome to get my hand on a racket once again. Felt like we never had a break on this one. Great sport
