April stats

April stats.

If I had to describe April it would be a benchmark month. Lots of benchmark and hero workouts compared to regular month. I just fired up to test my limits on couple of them. Some old and some new ones. I had one week of holiday from work and had the possibility to train in Liikuntamylly and Eltsu too, those moments stay warm in my heart.

Benchmarks.

• Small, time 45.24
• Nate, result 112 reps
• Holleyman, time 41.43
• Nancy, time 14.52 PR
• Isabel, time 3.01, PR
• JJ, time 30.21
• Lynne, result 36 bench + 105 pull-ups (PR)

Lot of new benchmark girls and hero workouts were done in April. I've done Nancy once before and PR'd about 3 minutes of my time. It was also Lynne's second appearance and another PR was made. First time I did Isabel with 50kg, previous attempt was at 40kg about a year ago. The other workouts: hero workouts Small, Nate, Holleyman and JJ were newcomers, tough ones each and every one of them.

Small was pretty much a cardio workout, long 45min session of running, rowing, box jumps and burpees. Nate was all about ring muscle-ups, skill-oriented workout accompanied with hspu's and kb swings. My first mu workout ever. Holleyman was all about heavy cleans. JJ, also heavy cleans coupled with deficit hspu's.

Strength. 99.000kg 

• Back squat 17.000 
• Front squat 12.000 
• OHS 5.100 
• Clean 20.000 
• Jerk / Press 6.900 
• C&J 3.500 
• Snatch 6.100 
• Thrusters 1.200 
• Deads 12.700 
• Bench 4.600 
• KB 9.600

Quite familiar numbers. It's about 100k per month that I lift from ground on a monthly basis. It varies to where I focus on each month but the total amount of kilos hovers around 100.000kg. My legs have made some work, total of 30.000+ kilos in back / front / overhead squat. Clean is my ultimate favorite and I guess it shows in the numbers. Having numerous reps, light and heavy have improved my technique over the course of time tremendously. I still remember my first cleans when I started crossfit. It's hilarious to take a look at those videos nowadays =) Kettlebell was a little more activated compared to previous months. That's because I worked outdoors more.

Skills.

• Pistols 60 
• MU 49 
• DU's 900 
• Hspu 335 
• Handstand practise sessions 2 

What stands out is the amount of muscle-ups I've eagerly trained lately. Have to maintain the skill and develop it to a more efficient movement. There was also a good number of hspu's during the month, I'd like to see over 300 rep numbers on a regular basis.

Bodyweight 

• Squats 100 
• Dips 100 
• Push-ups 285 
• Burpees 445 
• Pull-ups 500 
• T2B 225 
• WB 150 
• 501 Box 

Kind of funny there was exactly 500 pull-ups in April, I'll take that amount. Also good set of burpees to build an engine. I believe high-rep box jumps have come to stay in my programming. I find so many upsides on that movement. Should have done more dips, that's a weakness.

Cardio. 36.800m

• Rowing 16.400 
• Running 11.400 
• Cycling 9.000 

I started the month with a 10k interval row and the tone stayed for the rest of the month. The end result was almost double the regular amount. I usually have around 20k rowing / running.

PR's.

• Front squat 132.5kg
• Overhead squat 80kg
• Deadlift 210kg

Couple of strength PR's were seen too. It's been a while since I've updated front squat records. Overhead squat is considered a weakness so I'm very happy to being able to nail 80kg as 1RM. Deadlift seems to be some sort of strength for me. It was time to hit a third record of 200+ kilos.