Sunday, September 11, 2016

Sunday 11.9: Barbell, Run, Burpees

Sunday. Metcon, 3rds of: 6 hang power clean (60kg), 6 jerk (60kg), 200m run, 12 burpee, 200m run.

Great day training in the park, in the sun shine. In the evening we went for a 6km walk and some pull-ups at the beach. Not a bad day! There's a clip of the workout in the bottom of this post.


  • 3 rounds of:
  • 6 hang power clean @ 60kg
  • 6 push jerk @ 60kg
  • 2x100m shuttle run
  • 12 burpees
  • 2x100m shuttle run

Part of the workout

Saturday, September 10, 2016

Saturday 10.9: Deadlifts, Pistols, Lunges, Push-ups

Saturday. Deads 7x6 @ 140-160kg. Gymnastics, 5x20 pistols. Accessory, 4rds of: 30 lunges, 25 push-ups.

First time putting all the plates on the barbell for modest weight pulls from the ground. Then some skills as I did 100 pistol squats before hitting the last piece with my wife. She told we'd do lunges and push-ups.


  • Deadlift 7x6 (140, 160, 140, 140, 140, 140, 140kg)

It felt great to get a little heavier barbell on my hands. It's been a notch lighter since I stopped training at my previous gym. There's a little transition before we move to our new home. Then I will get back in action for real. Next week we'll go for a holiday. Until then, I'll keep doing crossfit at our current home.


  • Pistol squats, alternating 5x20 reps
Pauliina worked on her deadlifts whereas I practiced sets of unbroken pistol squats, alternating between legs after each rep. Haven't been front or back squatting lately, and it felt like these pistol squats were heavy, a little heavier by each set.

We have been walking around in the nature quite a lot. Yesterday we wandered in Seurasaari to watch the sunset. Below there are couple of pictures along the trip.


  • 4 rounds of:
  • 30 walking lunges, bodyweight
  • 25 push-ups
Not a timed workout. It was cool to do this side by side with Pauliina, each rep was completed at the same time. Synchronized movements as a team =)

Thursday, September 8, 2016

Wed-Thu 7-8.9: Cleans, Run, Barbell cycling

Wednesday. Lots of cleans. Thursday, metcon of running and barbell cycling with light weight.


  • Hang power clean 5x5 @ 80kg
  • Emom x 10 min: 2 hang power clean @ 90kg
Purely moving the barbell. This was the first time I went a little heavier with the weights when training in Munkka, outdoors. It's been a blast doing stuff in the nature. Somehow I get a lot of kicks training outdoors. There's definitely a little twist working at an unsteady grass. But it's something I'm gonna get used to in the long run. I will train somewhere else than gym for the most of my times in the future.

Wednesday's clean session


  • 15 thrusters @ 40kg
  • Run around the block
  • 15 hang power clean and jerk @ 40kg
  • Run around the block
  • 15 push press @ 40kg
  • Run around the block
  • 15 front squat @ 40kg
  • Run around the block
  • 15 back squat @ 40kg
  • Run around the block

Practically without no warm-up I started moving that light bar. Every bar set was unbroken of course with such light loading. My shoulders took beating in this one. That was kind of a funny thing as I thought legs would get killed. Breathing was high for sure, from the very beginning. Running around the block meant about 400m lap each round.

Tuesday, September 6, 2016

Thu 1.9 - Tue 6.9: Oly and Metcons

It's been purely outdoor training for the past week or so. I got part of my stuff from Rogue. I've been playing a little with my barbell and plates.

  • Wod, 4 rounds of:
  • 50 air squats
  • 25 push-ups
  • Accessory, 4x50 lunges
We have been walking around a lot in this new place as the nature is showing its best here. We are living here for couple of weeks until we get to move to our new home. The workout on Thursday was bodyweight purely.

  • Emom x 9 minutes
  • 8 hang power clean @ 60kg
  • 7 hang power clean @ 60kg
  • 6 hang power clean @ 60kg
  • 5 hang power clean @ 60kg
  • 4 hang power clean @ 60kg
  • 5 hang power clean @ 60kg
  • 6 hang power clean @ 60kg
  • 7 hang power clean @ 60kg
  • 8 hang power clean @ 60kg
  • Emom x 9 minutes
  • 8 push jerk @ 60kg
  • 7 push jerk @ 60kg
  • 6 push jerk @ 60kg
  • 5 push jerk @ 60kg
  • 4 push jerk @ 60kg
  • 5 push jerk @ 60kg
  • 6 push jerk @ 60kg
  • 7 push jerk @ 60kg
  • 8 push jerk @ 60kg
Stole this one from Toni. First time playing with my new barbell. It was a blast. The workout was wuite nice. Could have been a notch heavier or more reps though. Especially on the cleans. Jerks started to burn shoulders quite a bit.

  • Weighted pull-ups (with a kid in front rack)
  • Metcon, 4 rounds of:
  • 15 thrusters @ 40kg
  • 340m run
Little girl got her first wod in the books in the form of pull-ups. Got to start them young so they can learn new skills and habits in a healthy way.

Afterwards I did a spicy metcon of running and thrusters. Barbell moves were unbroken every round, and on the run I also tried to keep a steady, modest pace to make this hurt more.

  • Emom x 5 minutes:
  • 7 hang power snatch @ 40kg
  • Emom x 10 minutes:
  • 11 front squats @ 40kg
On Monday we went for a long walk in the nature. When the sun went down, I went to the garage, picked my bar and went outdoors in the dark to move some light weight. Hurt in my legs for sure. Even with light weight.

  • For 20 minutes:
  • 1 min row
  • 1min air squats (around 30 reps per round)
  • 30sec on, 30sec off, for 7 minutes:
  • Burpees
  • Accessory, 4x10 strict press @ 2x16kg dumbbells
We had a work related trip to Tallinn, Estonia. I got one colleague to hit a workout with me. She hadn't tried this great sport called crossfit before so it was good to get some intensity in the workouts. Rowing and squats definitely killed my legs. Burpees were 12 per round except the last 2 minutes that were 10 reps per round.

Wednesday, August 31, 2016

Sunday 28-31.8: Olympic lifts, Conditioning, Bodyweight

Sunday 28.6 - Wednesday 31.8: Olympic lifts, Conditioning, Bodyweight.

Last weekend we needed to prepare our home for the upcoming move. We finally moved this week's Tuesday. So there's been quite a lot of other stuff called life. Luckily those days have counted when I've had the chance to hit the gym. Unfortunately my gym card for Optimal Performance Center is over now, ended this Wednesday. I've bought some iron from Rogue and waiting to receive those this week.


  • Every minute x 15 minutes: Clean & jerk
  • 5min: 5 reps @ 60kg
  • 5min: 3 reps @ 70kg
  • 5min: 1 rep @ 80kg
  • All sets touch'n'go
No pause at any point, just cycle the barbell. These felt great. There's something cool to move the barbell up and down without breaks.

C&J's emom

  • Wod. Time 5.33
  • 3 rounds of:
  • 10 power clean @ 80kg
  • 10 high box jumps
This combo was tough, no doubt. Both elements took my breath away. Power cleans were not light. Especially for so many reps. I did those in quick singles. I'm very happy how well I got this metcon done even though it felt awful quite soon.


  • Oly, jerk from rack 5x3 @ 80kg
Also touch'n'go style, push jerks. I did these every 2:00 but the recovery was enough. Not light for sure, not the heaviest possible but I needed to concentrate well to get these done. A little shaky on some reps in my opinion but still something I was able to manhandle.

Clean / Box metcon

  • Wod. Result, 232 reps (7 rounds + 8 pull-ups)
  • 12min amrap of:
  • 12 pull-ups
  • 20 wall ball shots
Huh, this hurt. Unbroken on the pull-ups for maybe 4-5 rounds. I tried to keep the transitions rather short so that's why I needed to break them in the last rounds. Wall balls were ub for probably 2 rounds, then it was 12-8 for the rest of the way.


  • Every minute on the minute x 15 minutes: 1 snatch @ 60kg
It's been a while since doing snatches so it was 'bout time. Decided to do one rep every minute. That seems to be enough recovery to smash another within the time cap. There are things to be worked on so I didn't go heavier.

Snatch emom

  • Gymnastics, 30 bar muscle-ups
This was not a timed workout. Just completed them for quality. It was 6-5-4-4-3-3-3-2. My lats are sore from that 12min amrap of pull-ups and wall balls. Great to be able to do these as well without issues still, even though my volume has been lighter lately.

  • Every minute on the minute x 20 minutes:
  • Odd min, 15 ghd sit-ups
  • Even min, 10 dumbbell snatches @ 25kg, alternating

This was the last day in OPC and I didn't have to hurry as the rest of the family was on the move. I decided to do another workout of core and snatches. It took 25-30 seconds to finish every set on both movements so there was consistency on the board.

Friday, August 26, 2016

Thursday 25.8: Bear Complex

Thursday. Metcon, 30 bear complex @ 70kg. Time, 18.34

Barbell conditioning, and muscle endurance. Clear agenda for Thursday.

Metcon. Time, 18.34
  • 30 x bear complex, for time:
  • Power clean
  • Front squat
  • Push jerk
  • Back squat
  • Thruster
  • Barbell @ 70kg all the way
This felt like a good idea the day before. Not anymore after 10 reps. In my mind the demons tried to hold me back and quit the workout at 20 reps but I kept mentally strong and continued forward. This sucked ass big time, no doubt, but it was a pleasure at the same time. Loved it!

No wonder the last lift (thrusters right from back squat) of every rep was the hardest. One rep constituted of those five movements (clean, squat, jerk, squat, thruster). Took 30 "reps" of that combination for time. In my mind I kept pushing through in sets of 5 reps. After every 5 reps I tapped the timer to see how my pace changes. Split times were 2:17, 2:52, 3:18, 3:23, 3:31, 3:11. That means 6 sets of 5 reps.

Wednesday, August 24, 2016

Wednesday 24.8: Hspu, Pistols, Squat, Deads, Box

Wednesday. Gymnastics, emom x 12min: odd 10 hspu, even 10 pistols. Front squat 6x2 @ 110kg. Metcon, 10 deads (100-130kg), 10 box. Time, 6.18.

Got one hour to improve my fitness. There was some good planning so I found a way to sneak three pieces in one session to get more volume. Gymnastics, strength and conditioning.

  • Every minute on the minute x 12 minutes
  • Odd min, 10 handstand push-ups
  • Even min, 10 pistol squats
After short warm-up I just threw myself against the wall and went for a set of handstand push-ups, 10 reps per set. I knew hspu's would probably go well but pistols were a mystery. Haven't done those in a while, and I'd say my leg strength is not at its highest level of all times. Left leg was good but right felt a notch weaker. Still, this portion was okay!

  • Front squat 6x2 @ 110kg
110kg is 80% of my 1RM and something I can move nicely for small sets. That's why I did these every 2:00. Recovery was definitely enough. Sets were good all the way. I'm waiting how the game changes as there gonna be bigger sets at this weight.

Metcon. Time, 6.18
  • 10 deadlifts @ 100kg
  • 15 box
  • 10 deadlifts @ 110kg
  • 15 box
  • 10 deadlifts @ 120kg
  • 15 box
  • 10 deadlifts @ 130kg
  • 15 box
Deadlifts and box jumps are quite a combo, you probably know that. Idea was to do 10 deads with ascending weights, and 15 box jumps between deads. Focus was to do both elements unbroken, and I got that. Got to admit I wanted to drop the bar on 120kg and 130kg sets but got through those thoughts and finished with pride.

Tuesday 23.8: Clean and jerk, Snatch, Ghd, Row

Tuesday. Complex, build up to a heavy complex of: 1 power clean + 3 tng push jerk (up to 90kg). Wod, 20min amrap of: 5 power snatch @ 60kg, 25 ghd, 500m row.

Focus on Tuesday was moving the barbell up from front rack. It feels like an eternity since going overhead. Don't know if that's the truth but that's the first feeling. Second focus was putting 60kg snatches on a metcon. Not a joke for me.

  • Build up to a heavy complex of:
  • 1 power clean + 3 push jerk @ 60kg (40, 50, 60, 70, 75, 80, 85, 90kg)
This was success. I did these rather fast without that much recovery between sets. Every set was touch'n'go from front rack to overhead. I'm very proud of these lifts. Lately since getting our firstborn, my training volume has gone down quite naturally but it has felt great every time when hitting the gym. It's spectacular to spend time with this little kiddo so the change has been something I can definitely live with =) Got the last set on video.

Wod. Result, 4 rounds
  • 20min amrap of:
  • 5 power snatch @ 60kg
  • 25 ghd sit-ups
  • 500m row
Snatches were heavy for me, 60kg ain't that easy. Took them singles all the way. No misses however, which is good news. Ghd's were unbroken and rowing was around 1:50 pace all the way. At one point I had to wait for 30-60 seconds to hop on the ghd's as one guy stepped in in the middle of the metcon. I wrote this as 20min amrap but decided to finish the 4th round. Timer stopped at 20.34, and considering that extra stop on the ghd's, let's say it was 4 rounds sharp.

Monday, August 22, 2016

Friday 19.8 - Monday 22.8: Cleans, Squats, Thrusters

Friday - Monday 19-22.8. Cleans, back squats, thrusters and gymnastics.

  • Clean triples 9x3 (70, 70, 70, 80, 80, 80, 90, 90, 90kg)
Getting back to the gym after taking couple of days rest due to a light flu. Felt great to move the barbell. Loads were light because I didn't wanna press my lungs that much.

  • Back squat 6x5 @ 120kg
I was a bit nervous how the squats would play out as my body wasn't in 100% condition. It turned out these were awesome. I was positively surprised of how nicely the barbell went up and down with this weight. Normally that wouldn't be worth that much of a celebration but this time it definitely was!

  • Emom x 12 minutes:
  • 4min: 10 thrusters @ 40kg
  • 4min: 6 thrusters @ 50kg
  • 4min: 3 thrusters @ 60kg
  • Emom x 10 minutes:
  • Odd, 12 pull-ups
  • Even, 10 dips
Time to do some lung work. Figured why not combine a bar with it. Thrusters it was. Good session of weights and bodyweight. The latter part was conducted unbroken on the pull-ups and dips were with the rings for 3 rounds, and the last 2 rounds with bar dips or whatever they are called :)

Used to do tons of these when I played floorball. Great for body coordination and awareness

Friday, August 19, 2016

Week 33: Crossfit

Past week of training. Saturday and Monday were training days, the others were rest days.

  • Wod, 10min amrap of: 120m shuttle run, 5 hspu, 10 db snatch @ 25kg. Result, 6rds.
  • Wod, 15min amrap of: 15m lunges @ 40kg back rack, 300m row. Result, 6rds.
Saturday was still a pretty normal day of training. The first one was supposed to be a good warm-up hassle but it turned out to be tough as the sets were small. So there was no excuse to slow down. I'm happy on how it turned out. Result was 6 rounds. On Sunday we had the christening for our little newborn girl so there was no time to give to crossfit.

  • Olympics: Javelin, long jump, hammer, golf, shot put, archery
  • Oly: hang power clean triples, 8x3 @ 80kg
The week started in Kisakallio at Lohja as we had a seminar type of gathering with the entire company I'm working at right now. After work hours we played around a little in the form of "Olympics", to honor Rio2016. Different types of sports. I think I fell in love with shot put. It was a pity we only had so few chances to really throw down as there were so many of us. Archery is another sport that I'm really fond of.

Afterwards I got my share of barbell work. Couple sets of hang power clean triples. My throat had been sore since Sunday night so I didn't wanna burden my heart at all during the day. That's also the reason why I haven't been working out since then.

Friday, August 12, 2016

Friday 12.8: Hspu, Clean, Push-ups

Friday. Gymnastics, 4 x max reps hspu (max set 24 reps). Accessory, 5rds of: 10 hang power clean @ 60kg, 20 push-ups.

I got inspired to hit couple of sets handstand push-ups. I was also thinking about doing a complex of strict and kipping hspu's but this was the decision this time. The latter part was not a timed workout.

Gymnastics. Total of 62 reps
  • 4 sets of max handstand push-ups
  • Sets 24, 15, 11, 12 reps
On the first set I thought I had nailed a new record as I thought 21-22 reps was previous PR. So after thinking about crushing that one I guess my stomach was full already and didn't have the passion to push through beyond 25 reps. Had I not known that it would have been interesting to see if I could have broken that old record.

Accessory. Not for time
  • 5 rounds of:
  • 10 hang power clean @ 60kg
  • 20 push-ups
Got to admit my legs were so destroyed from that 10 rounder where I did 10 front squats at 50kg. It hurt bad and it's been difficult to walk, especially stairs. It's even challenging to sit on a toilet seat right now haha :) That's why I took this day's metcon a bit more easily. Got both elements done in unbroken style.

Thursday 11.8: Deads, Burpees, Wall balls

Thursday. Wod, 5rds of: 10 deads @ 100kg, 20 burpees, 30 wb's. Time, 21.29

Only had time for a short session. A total of about half an hour so it was a quick workout. Took couple of deadlifts up to 140kg after foam rolling, then just put the timer on and went to work.

Metcon. Time, 21.29
  • 5 rounds of:
  • 10 deadlifts @ 100kg
  • 20 burpees
  • 30 wall ball shots
This got nasty. Deadlifts were the "easiest" part of this. Burpees were horrible, and wall balls were also obnoxious after the burpees. Got the deads unbroken. Burpees were ub too, just paced myself throughout the metcon. Wall balls were the only ones I broke from round one. They were 18-12 each round.

Wednesday, August 10, 2016

Wednesday 10.8: Clean and jerk, Squat, Bar mu, T2b

Wednesday. Complex, clean + clean + push jerk (up to 90kg). Front squat 6x2 @ 110kg. Metcon, 10rds of: 3 bar mu, 10 back squat @ 50kg. Gymnastics, 50 t2b.

  • Build up to a heavy complex of:
  • Squat clean + squat clean + push jerk
  • 60, 65, 70, 75, 80, 85, 90, 95kg (failed at the jerk)
Felt pretty good until some point. From then on the jerk wasn't that cool anymore. Didn't drop enough on the last attempt @ 95kg. After that I took some lighter clean and jerks @ 85, 90kg

  • Front squat 6x2 @ 110kg
This is part of the program at weightlifting101.

Metcon. TIme, 12.16
  • 10 rounds of:
  • 3 bar muscle-ups
  • 10 back squats @ 50kg
Skills and leg burn. Nice combo. My legs are sore now in the evening. I guess this one worked.

  • 50 toes-to-bar
Not for time, just for fun. Accessory stuff.

Monday 8.8: Pull-ups, Hspu, Snatch, S2o, Box

Monday. Metcon, 7min amrap: 10 pull-ups, 7 hspu. Result, 119 reps. Power snatch 5x3 @ 55kg. Metcon, 7min amrap: 7 s2o @ 50kg, 12 box jump overs. Result, 123 reps.

Monday's session was two intense metcons and some barbell work.

Metcon. Result, 119 reps (7 rounds)

  • 7min amrap of:
  • 10 pull-ups
  • 7 handstand push-ups
Very good metcons, both of them. This got to my entire body and breathing a lot. Had effects on the snatches too.


  • Power snatches 5x3 @ 50kg
Light weight but didn't feel so light this time =)

Metcon. Result, 123 reps (6 rounds + 2 box)
  • 7min amrap of:
  • 7 shoulder-to-overhead @ 50kg
  • 12 box jump overs
Perfect. Legs were on fire.