Another great day! It was no surprise to me beforehand. I was about to meet Toni @ Liikuntamylly, our favorite venue for training. It's usually a place where PR's are born. Today was no exception. I wasn't looking for them but Toni was aggressively after overhead squat records and he made the old one look light. There was plenty of work being done in the morning time. Skills, strength, technique and benchmark wod. We were totally done after Nancy. In the afternoon I went to pick Pauliina from work and decided to do some rowing intervals.
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| Toni snatching |
Skills. Handstand. For me it seems odd that having a long break of handstand training in the autumn time has done good things to my skills. Today I was able to stay inverted longer than ever plus the distance I was able to handstand walk was clearly a PR. It just feels good being upside down. And the platform at this place for practicing this particular skills is perfect. It's made for running, like a track and field type of platform. I couldn't imagine a more suitable ground for handstand skills training.
Handstand skills training
Strength. Overhead squats 3-3-3-3-3 across (60kg). I'm having troubles to workout in a place where I could drop barbells from overhead position so every time I'll get a chance to come here in Liikuntamylly or the cave in Eltsu you'll see me do some sort of overhead movements or olympic lifting. I had predetermined the weights I'm gonna use today. When I've done ohs strength sets, they have always been at 50kg. I wanted to take this to next level and hit 60kg on the bar. My current max is at 70kg so this weight is something where I have to concentrate a lot.
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| Toni working on his HS |
Toni was giving me tips throughout the session. He just completed the L1-trainer's course at Tampere and was being guided with bad ass coaches around the world. Let's mention Jami Tikkanen for instance, a Finnish legend from Crossfit Thames, London. Anyways, Toni was putting effort in my form, having back in correct line, having a tight midline, having my knees pointed out all the time and sitting below parallel. Thanks for the tips Toni!
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| Handstand walk |
It felt very good being able to handle that 60kg good enough. At points I forgot to listen to Toni's hints so my form wasn't great. Still, it was manageable. I'll have to do more work on my mobility in order to being able to narrow my hands on the bar. My grip is as wide as it could possibly be. Have to pay attention to all those tips I've read from the professionals, Chad Vaughn is the first guy that pops in to my mind.
Toni did something like 3x50, 2x60, 1x60, 1x65, 1x70 PR. He also pressed 75kg up but his stomach was already full from the record that the squat part failed to complete. Congrats on the PR!
Recap of ohs & snatch
Technique. Snatch. After having done ohs we moved on to learning things on snatch. We put a lot of effort on the starting position, first pull, high pulls, and some squat snatches as well. This was more like a snatch clinic, not strength training. Max weight must have been 40kg that we fooled around with. It was a very good session and I understood some issues from the starting position and the way my knees should behave on the first pull. Once again, because of my training partner.
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| Toni's snatch clinic |
Nancy.
- 5 rounds of:
- 400m run
- 15 overhead squats, 40kg
Uuh… It was tough. These two elements we are talking about - running and overhead squats - are my weaknesses. That's how I feel the game. So it was crucial to finally do this benchmark wod. I thought it would become an issue with the overhead squats because there were gonna be 75 reps in total! Well, it turned out I was managing it unbroken up to 72 reps. At the 13th rep on the last set it was too much to handle for my shoulders and it started to fall back. I corrected it too much and it fell forward.
The way I performed on this one was something beyond my expectations. In my own opinion, I did it great considering these definitely aren't my strong areas as a crossfitter. That's also why I enjoyed this so much that it's a high-rep workout. Just like yesterday when I did 60 reps clean& jerk with 60kg. It's important to have that muscle endurance and being able to keep going no matter what happens.
First 10min of Nancy
I don't pay attention that much on the time of the workout because we were doing this together with Toni with one barbell only. And there were times where we were both simultaneously at the bar so there were some time lost waiting for your own turn. It took about 18min with everything included. It was a cool workout in a sense that after running I didn't have to stop and gasp for air but I was able to grab the bar - if it was free - and start doing the reps. My third round was faster than the second and fourth was faster than the third. First round was 3:00 and the rest of them were about 3:30 if done without interruptions.
Intervals. Distance 3.424m
- Row
- 30sec on, 30sec off for 20min
- 1min rest after 10min
In the afternoon I went to pick Pauliina up from work and we headed directly to the gym. My role there was to do interval rowing and lots of mobility. That classic 30sec on and 30sec off material was on the board again, it's been months since last time. My ass tends to get numb rowing at full speed so I took a 1min break after 10min. My pace was 1.31-1.36 all the way, mostly at 1.33 / 500m. I consider that a rather fast speed for me but that's what this workout is all about: going all in every set. Took lots of overhead squats with narrower grip, tried some sots press and finally foam rolled my thighs a lot, stretching as well.
This was a super friday! Liikunmylly is a great place to workout!
ReplyDeleteIt most definitely is!
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