End of January

End of January. Crossfit


Friday 20.1

1. Overhead squat 4x10 @ 50kg

2. Amrap 12
25 double unders
15 wall balls

Decided to start working on that overhead position for snatches / ohs. Longer sets of overhead squats. Later in the week I did singles with long pause in the bottom position. The workout was pure breathing

Saturday 21.1

1. Push press 5x5 @ 73kg

2. Running clock, 15 minutes
40sec work, 20sec rest
1st min, push press @ 2x15kg dumbbells
2nd min, commandos
3rd min, step-up @ 2x15kg dumbbells

I'm feeling good over those push press sets. Usually my overhead sets concern more push jerk style work. This time it was pure pressing. Rather heavy sets. The workout was more like a pair wod with Pauliina. She jumped in to do it with me. Great shoulder killer.

Sunday 22.1

1. Overhead squat singles, with 10sec pause (40, 50, 55, 60, 65kg)

2. Back squat
5x60
3x90
3x110
2x120
1x130
1x135
1x140
8x120
8x120
8x120
8x120

3. Overhead squat singles, with 10sec pause (50, 60, 65, 70kg)

4. Pair Wod with Antti
75 hang power clean  @ 40kg
75 pistol squats
75 front squat @ 40kg
75 burbees
75 shoulder-to-overhead @ 40kg
75 medball clean @ 9kg wall ball
The other one must row 20cal constantly

This was a great training day. Had some friends visit us for training purposes. First, the ladies got their share of our garage gym. Then it was time the boys to hit it. Lots of squatting took place. I'm very pleased to hit a 140kg single under which I did not get buried. Then long sets @ 120kg took my leg juice.

Finishing with a long metcon with Antti. It took us about 43 minutes in total :) My share was about 2/3 of the reps in each of the movements. This got to me big time. Legs cramped throughout the evening and it was difficult to straighten my legs. They still hurt somewhat. I've been foam rolling my ass off.

Monday 23.1

1. Workout
6 rounds not for time of:
3 power clean @ 80kg
10 handstand push-up

This was an easier session. Not for time. Just go through. Body ached a lot due to Sunday

Tuesday 24.1

1. Push jerk, 4x10 touch'n'go sets @ 70kg

Was in a hurry. Got through 4 sets of long sets of push jerk. Rather heavy sets. Probably haven't done this heavy sets @ 70kg barbell. Felt great!

Mid-January

Mid-January

Sunday 8.1

1. Every 2:00, for 20 min
Complex of:
Power clean
Hang squat clean
Thruster
Push jerk

5 sets @ 70kg + 5 sets @ 72kg

2. Amrap 12
15 wall ball
12 burpee
9 toes-to-bar
Result, 5rds sharp

Tough one!

3. Accessory
Single leg romanian deadlift @ 2x25kg dumbbells

First time doing rdl's with these weights. It was good!

Monday 9.1

1. Oly, emom x 15 min
1 squat clean @ 95kg

Great to notice I can still move a barbell.

2. Thrusters
15 reps @ 60kg
15 reps @ 60kg
10 reps @ 65kg
10 reps @ 65kg
5 reps @ 70kg
5 reps @ 70kg

These were unbroken sets. Rest as needed between sets.

Friday 13.1

1. Complex,  every 2:00, for 20min
Power clean
Hang power clean
Hang squat clean
Front squat
Thruster
4 sets @ 70kg
3 sets @ 73kg
3 sets @ 75kg

Thrusters are working well nowadays. No mobility restrictions there as it used to be.

2. Intervals
3 sets of:
5 power clean @ 60kg
10 front squat @ 60kg
5 push jerk @ 60kg
10 pull-ups

Gross... About one minute of work

Saturday 14.1

7rds
9 power snatch @ 40kg
15 wb
21 du

Got this one from my brother. The light weight was deceiving.

Sunday 15.1

1. E2mom x 20min
7 thrusters @ 60kg

2. Wod, 5rds of:
1 deadlift @ 140kg
10 t2b
15 lateral burpee
Time, 10.32

Burpees were kinda nasty mofos

Monday 16.1

1. Wod
5-4-3-2-1 of:
Rope climb
Clean and jerk @ 80kg

2. Amrap 8
2-2, 4-4, 6-6... of:
Pull-ups
Box jumps
156 reps  (12 pull-ups on round of 18's)

The first one was a blast! Barbell was surprisingly light at 80kg's. Happy happy

Tuesday 17.1

Wod, 5rds of:
Run up and down the street
15 hspu

Shoulder killer

Turn of the year

Turn of the year. Training at my garage gym. You'll see some pics and videos at my instagram  @ Donscrossfit.



Wednesday 28.12

• Intervals
• Every 4:00, for 20 minutes (5 sets), perform the following as fast as possible
• 15 pull-ups + 10 push jerks @ 60kg
• It took about 50-55 seconds per round

Thursday 29.12

• Amrap 30 minutes
• 4 thrusters @ 60kg
• 8 burpees
• 12 toes-to-bar's
• 16 cal row
• Result, 7 rounds + 12 t2b

Friday 30.12

• Every minute on the minute x 10 minutes:
• 3 back squats @ 120kg

• Accessory, 5 rounds of:
• 20 double unders
• 20 kettlebell swings @ 32kg

Saturday 31.12

• Every minute on the minute x 15 minutes:
• Squat clean @ 90kg

• Amrap 8 minutes:
• 2-2, 4-4, 6-6…
• Handstand push-ups
• Cleans (power/hang)
• Got round of 10's finished + 12 hspu

• Wod, 5 rounds of:
• 20 wall ball shots
• 10 step-ups with 60kg barbell, back rack

Sunday 1.1

• Every minute on the minute x 15 minutes
• 1-5min: 3 reps @ 40kg
• 6-10min: 2 reps @ 50kg
• 11-15min: 1 rep @ 55kg

• "Linna-DT"
• 3 rounds @ 50kg
• 2 rounds @ 60kg
• 1 round @ 70kg
• DT is 12 deadlift, 9 hang power clean and 6 push jerks

Monday 2.1

• Wod, 5rds of:
• 8 handstand push-ups
• 16 pistol squats

• Intervals, 4 sets of:
• 20 pull-ups
• 400m run

Tuesday 3.1

• Wod, 4rds of:
• 15 overhead squats @ 40kg
• 15 burpees
• 400m run

• Accessory
• 50 ring dips
• 75 ring push-ups
• 60 toes-to-bar

Thursday 5.1

• Push press 5x5 @ 70kg
• Back squats 2x6 @ 120kg

Friday 6.1

• Shoulder press, build up (55, 58, 60, 62, 64, 66, 67kg)

• Shoulder press
• 4x3 @ 60kg
• 4x6 @ 50kg
• 4x10 @ 40kg

• Acceessory, 300 air squats

Saturday 7.1

• Front squat 4x10 (90, 95, 100, 105kg)

• Every minute on the minute x 21 minutes
• 1st min: 12 pull-ups
• 2nd min: 10 kettlebell swings @ 32kg
• 3rd min: 8 back squats @ 60kg