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.

Saturday, August 6, 2016

Saturday 6.8: Squats, Clean and jerk, Row

Saturday. Back squats 6x4 @ 120kg. Metcon, 3rds of: 10 c&j @ 70kg, 500m row. Time, 11.11.

We were on the move for the entire day so it was late night when I found a good spot to hit the gym. Back squats were on the program and then brutal combination of overhead stuff and rowing.


  • Back squat 6x4 @ 120kg

This part continues to follow the weightlifting101 system. Just another day of grinding. The weights at 80% are something I have used as warm-up sets so this needs some mental game to understand these are useful in the long run. Maybe I have done too heavy sets before? Don't know. Can you do too heavy sets. Somehow it makes sense to me to lift as heavy as possible, and as often as possible. Period.

Last 5 sets

Metcon. Time, 11.11

  • 3 rounds of:
  • 10 clean and jerk @ 70kg
  • 500m row

This was a lot of fun. I had some thoughts. The other one was doing a long version of this one, let's say 20 minute amrap, or then a shorter one. The nature of the workouts would have been totally different between those. Long workout would have been slower on the clean and jerks but this kept the pace good with the barbell, and there were no long breaks between reps.

Rowing was 1:55 for the first 2 rounds, then sub 1:50 on the last one. I used that rowing for recovery. The barbell got me after every set of 10 reps so it was only logical to get heart rate back down before another set of c&j's. Got to say this was one heck of a workout!

Friday 5.8: Squat clean amrap

Friday. Metcon, 12min amrap of squat cleans (80-90kg). Result, 43 reps

It was a tight schedule at the gym on Friday so there was time for only one piece of work. It turned out to be quite a workout. Amrap of cleans, barbell work that got me breathing and muscles hurting in a short period of time.

Metcon. Result, 43 reps
  • 12min amrap: squat cleans
  • 1-4min: 80kg (20 reps)
  • 4-8min: 85kg (12 reps)
  • 8-12min: 90kg (11 reps)
Haven't done much of this type of workout where you complete only one barbell movement for a period of time in amrap mode. For sure there's been workouts where you attack 30 reps of clean & jerk, snatches or thrusters for time or some sort of ladder of the similar movements but a pure amrap is probably unheard of.

It was a great workout, no doubt! First 4 minutes were at 80kg, following 4 minutes were 5kg heavier and the last 4 minutes @ 90kg. On the first piece I kept my pace of completing 5 reps per minute and followed the timer on that one pretty closely.

Second piece was probably the toughest mentally. Legs and back started to hurt, and breathing got heavy. Reps were 3 per minute. Ideally there could have been 4 reps per each minute but my back was killing me. On the last minute I decided to stop bitching and cycled the barbell at about the same pace as on the middle piece. I ripped my right hand and had to fetch some tape in the middle of the set as the barbell got bloody. Missed some time there but was able to step up towards the end. Very good workout!

Thursday, August 4, 2016

Wednesday 3.8: Front squats, Burpees, Sled

Wednesday. Front squat 6x2 @ 110kg. Metcon, 20min amrap of: 5 front squat @ 70kg, 10 burpees, 20m sled. Result, 9rds.

Main focus was on killing my legs. Goal reached. Front squat doubles in the beginning and a longer amrap in the end. Legs and breathing were definitely taking big hits.

  • Front squat 6x2 @ 110kg
This is something I have taken from weightlifting101. Not being that strict with it though. Regarding the schedule. There should be squatting 3 times a week but I squat when I squat. Then I follow that program. The sets are destined at 80% which is less than I am used to go when I squat.

Metcon. Result, 9 rounds
  • 20min amrap of:
  • 5 front squats @ 70kg (from ground)
  • 10 burpees
  • 20m sled push @ 55kg (+sled)
This was unbroken stuff for sure but it got tough pretty soon. Legs were under tension continuously so I had to take some recovery before and after sled push. However, the round times stayed quite consistent, and I'm happy on the performance. It was a sweaty 20 minutes and felt like pure crossfit. Good session!

Wednesday, August 3, 2016

Tuesday 2.8: Thrusters, Clean, Hspu, Dips, Ghd

Tuesday. Build up to heavy triple of thrusters (result, 80kg). Emom x 6min: 5 thrusters @ 60kg. Emom x 10min: odd 3 power clean @ 90kg, even 10 hspu. Wod, 5rds of: 10 ring dips, 15 ghd.

Couldn't decide between cleans and something overhead so it turned out to a mixture of those both in the form of thrusters. It's cool to build heavy on that specific movement. Then some barbell cycling utilizing the same movement. Some wods afterwards.

  • Build up to a heavy thruster triple (50, 60, 65, 70, 75, 80kg)
  • Every minute on the minute x 6 min: 5 thrusters @ 60kg
Sometimes thrusters feel awkward on my elbows but warming them up correctly and using those sleeves I bought some time ago have helped tremendously. It's because I have a full grip on the barbell whereas I hold the bar on just 2-3 fingers when I squat clean it. The bottom position with full grip sometimes feels not so good due to the grip. Today the warm-up was on point I guess.

Went all the way to 80kg for a triple. Felt good to go there. Barbell obeyed the commands told to it. This wasn't the absolute 3RM but I felt like my elbows didn't point straight ahead anymore on the last set so I didn't wanna compromise that form.

After finishing the last strength set I came down a little and completed 5 reps @ 60kg for couple of minutes. Those burned my lungs nicely.

  • Every minute on the minute x 10 minutes
  • Odd min, 3 power clean @ 90kg
  • Even min, 10 handstand push-ups
Damned those power cleans felt heavy. I'm glad I did this exactly like this but the weight on the barbell started to feel much heavier, and some of the reps were something I'm not proud of. Had to step forward and legs went too wide on the landing. Nothing serious but I'd like to see every single rep look the same, no matter the weight.

Hspu's were okay for the first rounds but the last ones were something to really focus on. I got through them unbroken but they were hard in the end. Last round was a battle.

  • 5 rounds of:
  • 10 ring dips
  • 15 ghd sit-ups
The last piece of today came as a surprise. Was definitely not planned beforehand. Rings looked tempting and so I looked around what to partner them up with. Wasn't gonna touch any weights at all for the rest of the day. Ghd's came up pretty quickly.

Dips were unbroken for 2 rounds. Then I broke them into 6-4, then 5-3-2, and lastly 5-2-2-1. Kept the recoveries so that I got through this as fast as possible. Ghd's unbroken. This was a good combination of movements. Triceps were sore after the session.

Monday, August 1, 2016

Monday 1.8: Row intervals, Hang clean, High box

Monday. Row 8x500m, 1:1 work:rest ratio. Wod, 10rds of: 5 hang power clean @ 60kg, 10 high box.

Conditioning. Period. Intervals to start with, then light cleans and high box jumps to seal the deal. I took some double unders in the beginning of the latter workout but my shins didn't like it even though there was some serious foam rolling prior to that. So I changed it after 3 rounds to high box jumps.


  • 8 x 500m row
  • 1:1 work:rest ratio (Every 3:30)

These are tough. Both physically and mentally. Maybe 3 rounds went okay even though there were some leg pain already at that point. But it got serious at 4-5 rounds. The recovery was enough to get back in action but the sets started to feel nasty at about midway, 250-300 meters down. The last 200m of the last sets were pure agony. My legs hurt and lungs were screaming for air. Nice body melt down =) Felt good!

Workout. Not for time

  • 10 rounds of:
  • 5 hang power clean @ 60kg
  • 10 high box jumps, 70cm

First 3 rounds were 25 double unders instead of the box but the remaining was 10 box jumps at a higher box than what I'm used to. It's quite rare actually when I've completed this high jumps. Just couple of occasions.

The barbell was light and focused on perfecting those reps every time. It was a nice end to the session. That row session practically ate my soul so this was an easier one.

Sunday, July 31, 2016

Sunday 31.7: Mu, Deads, Oh lunges

Sunday. Skills, emom x 6min: ring mu's. Deads 5x10 @ 130kg (no tng allowed). Accessory, oh double kb lunges @ 2x16kg, 4 x 18m.

For too long has it been break since pulling from the ground. First I had my payback on the rings as last time I did those at CF Kehä, I got none which was mind blowing. Those long straps got to me somehow. Today it was important to get some done. THen longer sets of pulling and finally some accessory play.

  • Every minute on the minute x 6 minutes
  • 1-3 reps per minute
Yeah, it was a great feeling to get myself over the rings again. Took a triple in the beginning, then doubles and singles on the remaining minutes. My left hand almost tore up so I left it at just couple of minutes. This was a good one to restore confidence.

  • Deadlift 5x10 reps @ 130kg
  • No bounce allowed at the floor, no adjust of the grip
Different type of pulls. Usually I go touch'n'go all the way and the barbell is a lot lighter once I have got one rep completed. The following reps are relatively easier for me. Usually the only restricting element is how much my fingers and palms are ready to take the hit. Not so much the back and hamstrings. Kind of funny but that's how it is.

So this time I worked on the starting position and got to say it burned the entire posterior chain much more than normally. Really liked that one. I can nail 3x190kg or 5x180kg touch'n'go and those are not that bad but doing 10x130kg with a dead stop on the floor feels more in my back and hammies. Hands took these well too as the bar was only at 130kg.

  • Double kettlebell overhead walking lunges
  • 4 x 18m sets, rest as needed between sets
This was a bit shorter session so there wasn't time to attack a metcon with rage. I went after this right after the deadlifts. These were the heaviest kettlebells I found at the same weight. Last time I did 2x16kg upstairs but it was for 10 meters. Now it was about double so I figured the weight might work alright. First one was easy, the following were heavier. Shoulders on the second one, shoulders and legs on the last two sets.

Saturday, July 30, 2016

Saturday 30.7: C&J, Row, Db snatch, Pistols + Run, Pull-ups

Saturday. AM. Oly complex @ 80kg. Wod, 3rds of: 500m row, 20 db snatch @ 30kg. Time, 10.53. Gymnastics, 50 pistols. PM. Metcon, 5k run and 90 pull-ups. Time, 32.47

Sunday morning's main focus was on moving barbell and improving c&j ability. Then a conditioning piece that left a little bit of my soul at the gym. Finally worked on some skills before heading back home. In the evening I went for a jog that turned out to a metcon.

  • Every 2:00, for 12 minutes
  • Complex of power cleans + push jerks
  • 3+1
  • 3+1
  • 2+2
  • 2+2
  • 1+3
  • 1+3
  • Barbell @ 80kg at all times
Felt a bit stiff in the morning so I was a notch hesitant with that 80kg barbell. It was a load that was pre-determined so I decided to not listen the voices in my head and just build up to that. First set felt probably the heaviest but it was doable so I decided to just attack it. And told myself I just did a 80kg Grace with Toni, maybe last week.

These went nicely in my opinion. I got some of them on video. You'll see them on the recap. I reset the barbell on each jerk before completing the next one.

Recap of C&J and snatches

Metcon. Time, 10.53
  • 3 rounds of:
  • 500m row
  • 20 dumbbell snatches @ 30kg, alternating
This turned out to be gnarly huh… Rowing was sub 1:50 at first, then on the last two rounds I went at pretty accurately that 1:50 pace for 500m. It took me about 41 strokes each round to get the distance covered.

Those snatches though. Those ain't light anymore. I've moved around 25kg dumbbell quite a lot outdoors as I own two of those dumbbells. Okay, 30kg db is not a stranger either. But 20 reps in a row (alternating between hands after every rep) brought such overall nasty feeling that it really felt miserable at times =)

  • 50 pistol squats
This was rather quick accessory gymnastics work to work on some skills. One-legged squats in sets of 10 reps, alternating the performing leg after each rep.

Metcon. Time, 32.47 (total of 5.000m run & 90 pull-ups)
  • Run
  • 30 pull-ups
  • Run
  • 30 pull-ups
  • Run
  • 30 pull-ups
  • Run
We spent the day in Helsinki, walking around as the weather has been awesome the past weeks as I have enjoyed my paternity leave. It's been the time of my life spending it with my loved ones. Next week I'll be heading back to work so let's see how the routines turn out to. We'll be moving later in the fall (plus one temporary move in the process as well), and I've been planning a home gym in the new house. So that's probably where most of my training will take place, starting from late fall.

Anyway, this workout was created during the first kilometer. Plan was to just go for a jog for about 5k but during the first leg of the run it came up to my mind that I'll head to one familiar pull-up station. They have monkey bars there. Complete 30 pull-ups and run to another pull-up station within 500-1.000m distance, and complete another set of 30 pull-ups. Run a loop and return to the first station, complete 30 pull-ups and then head back home.

I'm very happy on the pull-ups. I did some strict ones today in the morning but those sucked so I got my revenge. First set of pull-ups went unbroken, all 30 of them. I was pumped up and could have linked more together if needed even though it started to feel awful. Thought that might have destroyed my lats but I got 20 unbroken reps at the second station too. Finished it with quick recoveries, then 5-5 to reach a total of 30 reps. Same thing at the last time I jumped on the pull-up bar.

I'm very pleased on that performance. Running taxed my legs so that my quads were cramping big time as I finished. It was difficult to stand. Every time I came back from a squat, quads cramped immediately. Maybe it was lack of fluids in my body. There is a possibility I had not drank enough during the day. It was one heck of a training day!

Friday 29.7: Snatch, Squat, Rope, Sled, Clean, Hspu

Friday. Snatch / Ohs e2mom complex @ 60kg for 16min. Front squat 6x2 @ 110kg. Intervals, every 3:00, for 15min: 1 rope + 4x10m light sled push. Hang power clean triples, build up (up to 95kg). Accessory, 50 hspu.

This time I took my time at the gym. It turned out to be an effective session and I moved around between different portions. Started with snatch complex, then front squats for strength, intervals, more olympic lifts, and gymnastics work.

  • Snatch + Overhead squat complex @ 60kg
  • Every 2:00 minutes, perform
  • 1+3
  • 1+3
  • 2+2
  • 2+2
  • 3+1
  • 3+1
  • 4+0
  • 4+0
This one was stolen from one athlete who's been working at Toni's Box the past week. It sounded like a great complex for improving snatch. Started with one snatch and more overhead squats, then changed so that the number of snatches increased and ohs decreased. The barbell remained at 60kg at all times.

There were some reps I wasn't satisfied with. It's not a good rep in my books if you have to catch it by stepping forward. You should be able to catch it where you land. My warm-up was also short and hips weren't feeling mobile so I stayed above parallel. Other than that the barbell felt good all the way and there were no misses at all. It's cool to see good things are happening at 60kg.

  • Every 2:00, front squats 6x2 @ 110kg
Feels like an eternity since squatting. Last time it was back squats, this time front squats. Felt stiff and slow from the very first set. However, on the video it looks pretty good. Okay, it's still not the most explosive out of the hole but elbows seem to point straight ahead and form stays good.

  • Every 3:00, for 15 minutes
  • 1 rope climb + 4x10m sled with light sled (40kg + sled)
Sprints, one rope up and down, then a sled that only had 4x10kg bumpers on. Went down and back for 4 legs of the matt. Felt miserable on the legs. I got 5 of these sets completed, one round every 3 minutes.

  • Hang power cleans, build up to a heavy triple (40, 60, 70, 75, 80, 85, 90, 95kg)
We were pretty much ready and everything had been performed what we had thought of. I threw in the idea of Toni joining me to pull some barbell from hang position. We basically didn't have any plans. I took a triple, and he followed. Round by round we added a bit weight until we reached something that could be described as a personal record for both of us. Toni was doing these as hang squat cleans.

I don't remember taking 3 reps of hang power cleans ever @ 95kg. It was remarkable for me! Gainz. Toni also reckoned that weight to be his record for a triple @ 95kg. Great work mister!

  • 50 handstand push-ups
In the end I did quick gymnastics piece to burn shoulders and improve skills. Goal was to do sets of 10 reps with short rest periods. Those recovery times were on point. I got to 40 with 10-rep sets, then 2x5 to finish it. I was satisfied to these at this point of the session.

Toni did benchmark workout Cindy of which you can see the last reps here

Wednesday, July 27, 2016

Wednesday 27.7: 30min amrap

Wednesday. Metcon, 30min amrap of: 300m run, 10 burpee, 15 box, 20 wb. Result, 7rds + 100m run.

Got a chance to hit a workout with a bunch of guys at Crossfit Kehä. Toni had pulled some strings and there ended up to be 5 studs working towards the same goal. Improving overall fitness with the boys.

Metcon. Result, 7 rounds + 100m run
  • 30min amrap of:
  • 10 burpees
  • 15 box jumps
  • 20 wall ball shots
Long workout with heavy breathing from quite early on. First round went by without that much blood and tears. Maybe on the second or third round I started to count a little that wait a minute, this is gonna take something like 7 rounds before the 30 minutes are full.

It felt like it's gonna be a long workout as it felt bad already before 10 minutes were full. I'm very happy on being able to maintain my pace throughout the workout, even with that gnarly feeling. I went unbroken on all bodyweight movements. Maybe the transitions from burpees to box jumps, and box jumps to wall balls grew a little towards the end but run was probably pretty much the same and I dropped directly to burpees when I came back in from the run.

Some forecasts said it's the hottest day this summer so it wasn't a surprise it was a bit sticky running outside. It wasn't easy to breath compared to a crispy autumn air. It was kinda intimidating to throw down with a bunch of dudes for the same workout as I have used to do metcons by myself, and against only myself. Especially as I knew there was one masters-aged guy who has been dominating the scene in competitions. However, it was a blast to hit the workout with them!