Friday. Game Day.
Road game in western Finland. Will be driving home and arriving late in the evening / night. Tomorrow I'm expecting myself to train hard. Toni also flew home today so I'm looking forward to him getting back on track!
Showing posts with label game day. Show all posts
Showing posts with label game day. Show all posts
Friday, March 22, 2013
Sunday, March 17, 2013
Sunday 17.3: Game Day
Sunday. Game Day.
My crossfit was non-existing today because this was a Game Day. We won the last game of the regular season 6-4 so I guess we'll continue the season in the playoffs.
Toni's workouts.
My crossfit was non-existing today because this was a Game Day. We won the last game of the regular season 6-4 so I guess we'll continue the season in the playoffs.
Toni's workouts.
- 5x5 hspu, scaled to foam roll
- 5x5 weighted dips, 15kg
- 5x1 weighted pull-ups, 10kg
- 1/2 Cindy, 10 rounds in 10 minutes
- Back squats, 3x100, 3x110, 1x120, failed attempt of 130kg, 1x130kg (PR)
I wonder when comes the day I can perform muscle-ups
Friday, March 8, 2013
Friday 8.3: Game Day
Friday. Game Day.
I concentrated today in floorball. The season is about to end, this was the second last game of the regular season. Probably we'll have some playoffs as well.
Toni's workouts. Time 20.40
This was a challenge workout thrown to us by Visa, another tough athlete at the gym. Bodyweight back squats and bench press with bodyweight minus 20kg. Visa holds the bottom time with 5.46. I'll do this one during the weekend, let's see what happens!
I concentrated today in floorball. The season is about to end, this was the second last game of the regular season. Probably we'll have some playoffs as well.
Toni's workouts. Time 20.40
- 21-15-9
- Back squat, bodyweight (97.5kg)
- Bench press, bodyweight -20kg (77.5kg)
This was a challenge workout thrown to us by Visa, another tough athlete at the gym. Bodyweight back squats and bench press with bodyweight minus 20kg. Visa holds the bottom time with 5.46. I'll do this one during the weekend, let's see what happens!
Here's how Julie Foucher nailed the CF Open 13.1, result 195 reps
Saturday, March 2, 2013
Saturday 2.3: Game Day, mobility
Saturday. Game Day, mobility.
We had a game day with my floorball team. My role today was to be a back-up goalie so I had the chance to take it easier today. Let's call it active recovery. Half an hour soccer in the wintery Finland, then half an hour warm-up with the team at floorball field. As the game moved on, I took advantage of that time and used it for mobility. I took a ball and utilized it for mobility, as learned from www.mobilitywod.com. K-starr has some good ideas to improve mobility and elasticity.
Toni's workouts. Back squats and bench for strength and a 6min stair running metcon.
Toni's Metcon.
Toni went to a new location in the morning, a sports center called Pirkkola, a place where we trained in the summer time. He found a new Box there and got inspired so much that he PR'd his back squat and bench press, nice job! Several sets of back squats. He told me the first sets felt a but stiff but towards the end his joints were loose and he made good lifts. Other athletes at the gym were giving him some props as well. I would have liked to be there to see this guy break his records. That's awesome job Toni!
The sets in the bench press look a bit funny. 10 reps at 60kg, then he attacked his max load pretty soon after that. Toni has a twisted obsession of breaking 100kg and he will go beyond that some day. Today he tried it twice, didn't make it but still made a new record of 97.5kg. That's his bodyweight so now he's got to that point as well, nice!
We had a game day with my floorball team. My role today was to be a back-up goalie so I had the chance to take it easier today. Let's call it active recovery. Half an hour soccer in the wintery Finland, then half an hour warm-up with the team at floorball field. As the game moved on, I took advantage of that time and used it for mobility. I took a ball and utilized it for mobility, as learned from www.mobilitywod.com. K-starr has some good ideas to improve mobility and elasticity.
Toni's workouts. Back squats and bench for strength and a 6min stair running metcon.
- Back squats 3-3-3-3-3-3-3-1-1 (100, 100, 100, 100, 100, 100, 110, 120, PR 125kg).
- Bench press 10x60kg, 3x80kg, 1x90kg, failed attempt of 100kg, 1x97.5kg (PR), failed attempt of 100kg
Toni's Metcon.
- 6 min amrap
- Stair ascent
- Stair descent
- On top of stairs 10 reps of either push-ups, sit-ups or air squats on rotation.
Toni went to a new location in the morning, a sports center called Pirkkola, a place where we trained in the summer time. He found a new Box there and got inspired so much that he PR'd his back squat and bench press, nice job! Several sets of back squats. He told me the first sets felt a but stiff but towards the end his joints were loose and he made good lifts. Other athletes at the gym were giving him some props as well. I would have liked to be there to see this guy break his records. That's awesome job Toni!
The sets in the bench press look a bit funny. 10 reps at 60kg, then he attacked his max load pretty soon after that. Toni has a twisted obsession of breaking 100kg and he will go beyond that some day. Today he tried it twice, didn't make it but still made a new record of 97.5kg. That's his bodyweight so now he's got to that point as well, nice!
Ode to the Fran (Benchmark girl workout Fran: 21-15-9, thrusters at 42.5kg and pull-ups)
Thursday, February 14, 2013
Thursday 14.2: Game Day
Thursday. Game Day.
I really wanted to go to the box but waking up that early wouldn't have been a good idea. After a holiday week these early wake-ups are a bit more difficult than normally. Plus, today was a Game Day so I didn't want to risk anything. Tomorrow is a good for crossfitting again. Toni called in sick so he had a rest day. I suppose he's gonna chill tomorrow as well.
I really wanted to go to the box but waking up that early wouldn't have been a good idea. After a holiday week these early wake-ups are a bit more difficult than normally. Plus, today was a Game Day so I didn't want to risk anything. Tomorrow is a good for crossfitting again. Toni called in sick so he had a rest day. I suppose he's gonna chill tomorrow as well.
Dan Bailey & Rich Froning nailing the CF Open 12.4 last year
Sunday, February 10, 2013
Sunday 10.2: Front squat, Air Force + Game Day
Sunday. Front squat 5-5-5-5-3-1 (max PR 130kg). Air Force modified, time 8.30. Floorball game in the evening.
Tough day. Heavy front squats for starters and main focus on benchmark challenge workout called Air Force. I had decided yesterday evening I'm gonna hit a PR today in front squats and I saw dreams about it couple of times during the night =) I had no other choice but to crash it. The entourage at the gym consisted of Pauliina, Tony the Pony and his wife Saara.
Strength. Front squat 5-5-5-5-3-1 (80, 90, 100, 110, 120, PR 130kg). Even though I was desperate to hit a new record, I mainly wanted to do sets of 5 reps in the beginning as far as I could go. My previous max was at 125kg. I started carefully with 80kg, adding 10kg after each set. 110kg was tough on the last reps and on the 120kg I got 3 reps. After doing 5 sets already and quite a number of repetitions with heavy kilos I decided to skip current PR of 125kg and go straight up to 130kg. Take a single rep and celebrate. Check!
Air Force. Time 8.30
Cashout. Triceps training 3x12. I want to get those handstand push-ups going well! This is my ancillary movement for that one.
Game Day. In the evening I have another floorball game. I dared to go to the Box and train hard because it's my turn to be the back-up goalie and let the youngster take his moment today.
Toni's workouts.
Tough day. Heavy front squats for starters and main focus on benchmark challenge workout called Air Force. I had decided yesterday evening I'm gonna hit a PR today in front squats and I saw dreams about it couple of times during the night =) I had no other choice but to crash it. The entourage at the gym consisted of Pauliina, Tony the Pony and his wife Saara.
 |
| Pony & Don |
Strength. Front squat 5-5-5-5-3-1 (80, 90, 100, 110, 120, PR 130kg). Even though I was desperate to hit a new record, I mainly wanted to do sets of 5 reps in the beginning as far as I could go. My previous max was at 125kg. I started carefully with 80kg, adding 10kg after each set. 110kg was tough on the last reps and on the 120kg I got 3 reps. After doing 5 sets already and quite a number of repetitions with heavy kilos I decided to skip current PR of 125kg and go straight up to 130kg. Take a single rep and celebrate. Check!
Front squat, 130kg, PR
Air Force. Time 8.30
- 20 thrusters
- 20 sumo deadlift high-pulls
- 20 push jerks
- (20 overhead squats)
- 20 front squats
- Use a 42.5kg barbell for all movements. Complete 4 burpees at the beginning of each minute.
Total of 100 repetitions with a bar, all with the same weight on it, 42.5kg (95lbs). Each minute starts with doing 4 burpees for starters, then continue with the movement where you are at the workout. Starting with thrusters, then sumo deadlift high-pulls, push jerks, overhead squats and finally front squats. Barbell starts from the floor all the time, don't use a rack.
We knew it's gonna be a nightmare to go through this one as you have practically no time to rest as the burpees will be waiting for you just around the corner when the next minute starts again… Even though the barbell is not that heavy but considering the amount of reps and burpees it's gonna make your shoulders scream for pain. And it did.
We knew it's gonna be a nightmare to go through this one as you have practically no time to rest as the burpees will be waiting for you just around the corner when the next minute starts again… Even though the barbell is not that heavy but considering the amount of reps and burpees it's gonna make your shoulders scream for pain. And it did.
What surprised us both was that we both failed to complete any overhead squats in this workout. I'm a bit embarrassed I had to skip them totally after trying it for a while. It was simply too demanding to hold the bar overhead and squat neatly in to perfect 90 degrees angle for a full range of motion at that point of the workout. So we did Air Force without the OHS but still I wasted one minute on trying those out. Time was finally 8.30. Here is a 20min time cap on this workout.
Thrusters went practically unbroken, sumo deadlifts took me two separate minutes to go through. Push jerks at that stage felt heavy, I took them 4x5. Front squats in the end went first in 14 reps and 6 reps in the final minute. There were a total of 32 burpees in addition to those actual barbell movements.
Cashout. Triceps training 3x12. I want to get those handstand push-ups going well! This is my ancillary movement for that one.
Game Day. In the evening I have another floorball game. I dared to go to the Box and train hard because it's my turn to be the back-up goalie and let the youngster take his moment today.
Toni's workouts.
- Front squats. 5-3-5-1 (80, 90, 90, 100kg). He also took a 110kg attempt, which failed.
- Air Force. Same set, time 11.39.
Saturday, February 9, 2013
Saturday 9.2: Technique + Game Day
Saturday. Technique training + Game Day.
In the evening I'll have a floorball game coming up so we went to the gym in the morning with Pauliina. My goal was to take it easy, no strength training nor metcons, just focus on some technical issues with empty barbell. I wanted to open up my body and prepare it for the evening's main event. Toni has a rest day but tomorrow is awaiting with one heck of a workout ready for him.
I started the morning with rowing 1 kilometer for 3.36. Then some classical warm-up with pvc pipe and continuing with high pulls with empty barbell. I wanted to play with the rings for a while after my upper body was warmed up. Mentally I did some muscle-ups but once I took a false grip on the rings I felt immediately the difficulty level was way beyond today's effort. That grip feels very heavy on my wrists, it somehow feels very tough to hold on to the rings with that false grip. And it is prerequisite for completing muscle-ups. I must get someone to teach me on this one. Maybe my bro who can already do this.
For some time I took power snatches, then continued on squatting just a little bit on each snatch. After each snatch I squatted a bit more until I finally made some successful squat snatches =) I realized my stance is too wide when I snatch which makes it impossible for me to squat snatch. I compared it to my overhead squat where my stance is somewhat narrower. By altering the width I was finally able to squat snatch. C'mon!
A tip from Pauliina: "practice that split jerk so you could put more weight on the jerk, how does that sound?" Sounds good to me! The distance between an athlete's right and left leg should be about the same as when he does a lunge. I put two small plates on the floor to mark where my legs should land after the jump. After watching the video below I noticed I have some difference between legs. When I throw my left leg forward, it lands perfectly in 90 degrees angle to my knee and my right leg behind me lands on the marked spot. When I do it vice versa, my right foot doesn't go as much forward as it should, and thus my right knee escapes a bit too far away over my ankle. And of course left leg doesn't go as much back as it should. Better keep on working on both sides and especially focus on keeping the ankle/knee degrees correct. The camera never lies =)
In the evening I'll have a floorball game coming up so we went to the gym in the morning with Pauliina. My goal was to take it easy, no strength training nor metcons, just focus on some technical issues with empty barbell. I wanted to open up my body and prepare it for the evening's main event. Toni has a rest day but tomorrow is awaiting with one heck of a workout ready for him.
- Row 1k
- Ring skills
- Squat snatch
- Split jerk
- Double unders
 |
| Split jerk |
I started the morning with rowing 1 kilometer for 3.36. Then some classical warm-up with pvc pipe and continuing with high pulls with empty barbell. I wanted to play with the rings for a while after my upper body was warmed up. Mentally I did some muscle-ups but once I took a false grip on the rings I felt immediately the difficulty level was way beyond today's effort. That grip feels very heavy on my wrists, it somehow feels very tough to hold on to the rings with that false grip. And it is prerequisite for completing muscle-ups. I must get someone to teach me on this one. Maybe my bro who can already do this.
For some time I took power snatches, then continued on squatting just a little bit on each snatch. After each snatch I squatted a bit more until I finally made some successful squat snatches =) I realized my stance is too wide when I snatch which makes it impossible for me to squat snatch. I compared it to my overhead squat where my stance is somewhat narrower. By altering the width I was finally able to squat snatch. C'mon!
A tip from Pauliina: "practice that split jerk so you could put more weight on the jerk, how does that sound?" Sounds good to me! The distance between an athlete's right and left leg should be about the same as when he does a lunge. I put two small plates on the floor to mark where my legs should land after the jump. After watching the video below I noticed I have some difference between legs. When I throw my left leg forward, it lands perfectly in 90 degrees angle to my knee and my right leg behind me lands on the marked spot. When I do it vice versa, my right foot doesn't go as much forward as it should, and thus my right knee escapes a bit too far away over my ankle. And of course left leg doesn't go as much back as it should. Better keep on working on both sides and especially focus on keeping the ankle/knee degrees correct. The camera never lies =)
Split jerk technique training
Saturday, January 12, 2013
Saturday 12.1: Game Day
Saturday. Game Day. Result 16-3.
A day off from crossfitting as my team was about to travel against another team. In the first round we had a tie with these guys so it was supposed to be a close one again. It couldn't have been further away from that. First period, 7-0 for us. At the final buzzer the score board stood 16-3, another win for us.
Toni's workout. Cindy. Result 12 rounds + 5 pull-ups
Toni went to the Box, let's here what he has to offer for us. What kind of feelings, I guess some puke was in play as well :) 65 pull-ups for you man, that's awesome!
A day off from crossfitting as my team was about to travel against another team. In the first round we had a tie with these guys so it was supposed to be a close one again. It couldn't have been further away from that. First period, 7-0 for us. At the final buzzer the score board stood 16-3, another win for us.
Toni's workout. Cindy. Result 12 rounds + 5 pull-ups
- 20 min amrap
- 5 pull-ups
- 10 push-ups
- 15 squats
Toni went to the Box, let's here what he has to offer for us. What kind of feelings, I guess some puke was in play as well :) 65 pull-ups for you man, that's awesome!
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