My CrossFit workouts

On this page I will now on keep a training log of my CrossFit -workouts! Hopefully this can be an inspiration to everybody who are interested in developing their physical and mental capacities beyond limits! Probably the most imporant inspirator to me personally is Mikko Salo who won the CrossFit 2009 Games last year and is titled as “The Fittest Man Alive”; and to me it seems that the Coach (Greg Classman) was also very inspired since he delivered a great document of Mikko and Finland called Sisu.

My first muscle-up

04-06-2011

Track&field sprints:

4x400m run (1.20-1.25), rest 2min.

4x200m run, rest 100m walk.

2x200m walking lung (2.00/ set), rest 2min.

+ 30m handstand walk

10x 4kg shot-put throw overhead.

03-06-2011

Power snatch: 2x3x40kg (riipusta), 2x3x50kg, 3x3x60kg

Narrow bench press: 10x40kg, 6x60kg, 3x8x72.5kg

+ WOD:

400m run

20 sit-ups

20 walking lunge

20 sit-ups

20 kettle-bell swings @32kg

20 sit-ups

20 burpees

20 sit-ups

400m runs

time 6:48.

02-06-2011

3omin. recovery walking.

Ring gymnastics:

A1) front lever 5x6s (knees bent)

A2) iron cross 3×3 (jumping)

B1) Ring L-sit  5x6s

B2) hand-stand push-ups 4×5

01-06-2011

Bench press: 10x40kg, 6x60kg, 6x70kg, 3x6x82.5kg

Sumo-deadlift: 10x60kg, 6x80kg, 6x100kg, 3x6x120kg (as singles)

Pull-ups: 3x20kg, 3x32kg, 3x2x42.5kg

30-05-2011

Power clean, technique: 3x40kg, 3x50kg, 4x3x60kg, 4x3x80kg

Shoulder press: 10×20, 10x40kg, 5x50kg, 3x8x52.5kg

+ WOD:

4 rounds for time of,

knees-to-elbows, 25 reps

25 sit-ups

25s L-sit

time 13:46 (PR).

26 – 29-05-2011

Active rest, walking etc.

25-05-2011

Power snatch technique variations: 10x3x40kg, 5x3x50kg (full movement)

Pull-ups: 3x20kg, 3x32kg, 3x3x40kg

24-05-2011

Overhead squat: 3x40kg, 3x50kg, 3x60kg, 3x70kg, 3x75kg, 3x80kg, 3x85kg, 2x90kg

Narrow bench press: 1x40kg, 6x60kg, 3x8x70kg

Sumo-deadlift: 10x60kg, 6x80kg, 6x100kg, 3x6x115kg

+ ab-planche, 3x1min.

23-05-2011

Rest day.

22-05-2011

Functional training movements, step-dance etc.

Bench press: 10×20, 10x50kg, 5x70kg, 3x6x80kg

21-05-2011

4K run, time 16:50.

+ ring gymnastics:

A1) front lever (knees bent) 5x6s

A2) Iron cross (jumping) 3×3

B1) Ring L-Sit 5x6s

B2) Hand-stand push-ups 3×5

20-05-2011

Rest day.

19-05-2011

Power clean: 2x3x40kg, 3x60kg, 3x70kg, 3x80kg, 5x3x87.5kg

Shoulder press: 10x40kg, 3x8x50kg

+ WOD:

25x sit-ups

25x box jumps

25x sit-ups

25x walking lunge

25x sit-ups

25x burpees

25x sit-ups

time 3:20.

17 – 18-05-2011

Rest, cycling etc.

16-05-2011

Ring gymnastics:

A1. Front lever (knees bent) 5x6s

A2. Iron Cross 3×3 (with jump)

B1. Ring L-sit 5x6s

B2. Hand-stand push-ups 3×5 reps

+ muscle-ups 7×1, K2Es 3×10, d0uble-unders 3×50 reps

+ Ab planche 1x1min. side planche 2x1min., head stand 2x1min.

15-05-2011

Rest day. Walking.

14-05-2011

Lighter week continues.

Power snatch: 2x3x40kg, 5x3x45kg

Sumo-deadlift: warm-up + 3x6x100kg (as singles), 2x1x120kg, 1x140kg, 2x1x150kg

Pull-ups: 3x15kg, 3x3x25kg

12 – 13-05-2011

Active rest.

11-05-2011

Power clean: 2x3x40kg (hang), 3x60kg, 3x70kg, 1x80kg, 1x90kg, 1x95kg, 5x3x75kg (vetoremmeillä)

Narrow bench press: 10x40kg, 10x50kg, 3x8x60kg (lighter strength week on…)

+ WOD:

3 rounds for time of,

50x box jumps

100kg deadligt, 12 reps

30 push-ups

time 7:37.

10-05-2011

Rest day.

09-05-2011

Push-press: 10x40kg, 6x60kg, 3x70kg, 3x80kg, 3x3x85kg, 2x85kg, 1x85kg (2. rep fail)

+ WOD:

Reps: 21-18-15-12-9-6-3, for time of:

Burpees

Pull-ups

time 8:20.

05-08/05-2011

Active rest, walking, stretching etc.

04-05-2011

Power snatch: 3x40kg, 2x3x50kg, 5x3x57.5kg

Narrow bench press: 10x40kg, 6x60kg, 3x8x67.5kg

03-05-2011

rest day.

02-05-2011

Bench press: 3x8x77.kg

Sumo-deadlift: 3x6x110kg (as singles)

Pull-ups: 3x20kg, 3x32kg, 4x3x37kg (in-between  4×30 double-unders)

+ WOD:

500m row

15x box jumps

400m run

15x kettle-bell swings @ 32kg

250m row

burpees, 15 reps

200m run

time 6:42.

01-05-2011

Rest + cycling.

30-04-2011

Power Clean: 2x3x40kg (hang), 3x60kg, 3x70kg, 2x80kg, 5x3x85kg

+ WOD:

3min. AMRAP:
60kg power clean, 3 reps
Push-ups, 6 reps
Ring dips, 9 reps
result: 3 rounds + 3 cleans

1min. rest

3min. AMRAP:
60kg power clean, 3 reps
Push-ups, 6 reps
Squats, 9 reps
result: 4 rounds

29-04-2011

Rest.

28-04-2011

Power snatch: 2x3x40kg (hang), 3x50kg, 5x3x55kg
Push Press: 10x40kg, 6x60kg, 3x70kg, 2x80kg, 2x3x85kg, 2x85kg (had to drop it, shoulder strain)

27-04-2011

Narrow bench press: 3x8x65kg
Sumo-deadlift: 3x6x105kg (as signles)
Pull-ups: 5x3x34.5kg

26-04-2011

Rest, working.

22 – 25-04-2011

Spending the long Easter weekend at summer cottage. Some walking, sauna and stretching.

21-04-2011

Raaka rinnalleveto: 5x3x82.5kg
Pystypunnerrus: 5x40kg, 5x50kg, 5x55kg, 5x60kg, 3x65kg (ei pystynyt tekemään työntöpunnerruksia)

+ “Nancy”

5 rounds for time of:

400m run

15 reps of overhead squat @ 24kg

time: 13:33

19 – 20-04-2011

Rest, cycling.

18-04-2011

Power snatch: 5x3x52.kg (sopivan räjähtävä fiilis)
Front squat (still hurting a lot in the tensors at thighs) 3x3x110kg
Bench press: 3x6x75kg

+ “Baseline”
500m row
40x squats
30x sit-ups
20x push-ups
10x pull-ups

time 3:24

17-04-2011

Intercal cycling, 10km. 19mins.

+ tabata-push-ups 2min., 80 reps + tabata-sit-ups 2min., 92 reps.

14- 16-04-2011

Rest, walking etc.

13-04-2011

Narrow bench press (3×6-8): 8x60kg, 8x70kg, 8x60kg (technique)
Sumo-deadlift: 3x6x100kg (as singles)
Pull-ups: 5x3x32kg

+ WOD

50 box jumps
Knees-to-elbows, 21 reps
21 ring dips
35 box jumps
Knees-to-elbow, 15 reps
15 ring dips
20 box jumps
Knees-to-elbow, 9 reps
9 ring dips

time 8:11.

12-04-2011

Power clean: 2x3x40kg (hang), 3x60kg, 3x70kg, 5x3x80kg
Push Press: 10×20, 6×40, 5×60, 3×70, 5x3x82.5kg

+ WOD:

3 rounds for time of:

400m run

60kg deadlift, 21 reps

21 box jumps

time 8:40.

09 – 11-04-2011

Rest. Walking and cycling.

08-04-2011

rest.

07-04-2011

Beginning a new strength program. More power lifting. Problems with both tensor fasciaes, pain in lunges and squats.

Power snatch: 5x3x50kg
Front Squat: 3x3x100kg
Bench Press: 2x6x70kg

05 & 06-04-2011

Flying 24hours. Rest.

04-04-2011

1.5hours of asthanga yoga in a hotel room + some kundalini yoga practices.

01 – 03-04-2011

Rest. Walking. Chatting. Studying.

31-03-2011

Power clean: 2x3x40kg, 3x60kg, 3x70kg, 3x75kg, 3x80kg, 2x3x85kg

Bench press: 10x60kg, 6x70kg, 3x5x83kg (in-between 3×3 tight L-pull-ups)

3×10 box jumps @ 80cm box.

30-03-2011

Power snatch from hang: 2x3x45kg, 3x3x55kg
Overhead squat: 10x50kg, 6x60kg, 3x70kg, 3x75kg, 3x80kg

+ 10min. Chelsea (beginning every minute 5 pull-ups, 10 push-ups, 15 squats)

29-03-2011

Traveling to Boulder Colorado for a week form Integral Theory studies.

28-03-2011

Cleans from high hang (x2) + clean from low hang (x1):
2+1x40kg, 2+1x50kg, 2+1x60kg, 5x(2+1)x70kg
Lunge squat: 2x7x85kg

27-03-2011

Walking + rest.

26-03-2011

rest.

25-03-2011

Jerk: 2x2x60kg, 2x70kg, 2x80kg, 2x85kg, 2x90kg, 2x95kg, 2x100kg, 1x105kg
Push Press: 3x4x82.5kg
Side bends: 2x8x66kg

+ WOD:
3 rounds
21 box jumps
8+8 kettle-bell swings @ 24kg/arm
max reps ring push-ups: 22, 18, 15.

24-03-2011

Lots of recovery walking, 1h in acupuncture + 40mins. of power yoga.

23-03-2011

Clean Pull: 3×40, 3×60, 3×80, 3x3x97.5kg

WOD1: “Gwen”15-12-9 reps of Clean & Jerk, rest between sets as needed, no dropping of the bar in sets.

@ 60kg. Easy, next time 10kg more.

WOD2: 3 rounds:
300m row
7x burpee-box jumps
1min. ab planche
Time 8:58

22-03-2011

Rest. LOTS of walking with a 10kg back bag.

21-03-2011

Snatch: 2x3x40kg, 3x50kg (hang), 2x60kg, 1x65kg, 4x1x72,5kg
Lunge: 3x8x80kg/leg
Pull-ups: 3x20kg, 3x25kg, 5x3x37kg

+ double-unders : 1×70, 1×100 (unbroken)

18 – 20-03-2011

Active rest.

17-03-2011

Basic warm-up. Double-unders: 3x30reps.

Snatch from high boxes: 2x3x40kg, 3x50kg, 3x3x62.5kg.
Front Squat: 3x5x110kg
Power wheel: 3×8 with 20kg vest.

+ 2×50 reps of double-unders.

16-03-2011

Rest.

15-03-2011

WOD (max weight for the combo of): 1 rep Jerk + 1 rep Power Jerk + 1 rep Push Press: 40kg, 60kg, 70kg, 80kg, 90kg (fail), 90kg
Clean: 4x1x97.5kg + warm-ups
Side bends: 2x7x66kg/side

+ 5 ring kips & 5 bar kips

+ 2K row, no time.

14-03-2011

Noon workout @ home:

Tabata-swings @ 24kg: 16,17,17,16,14,14,14,14 = 122 reps (PR)
+
Tabata-squats: 28,26,26,25,22,22,19,19 = 187 reps
total: 309

13-03-2011

Running, 5K, no time.

12-03-2011

Rest. Active though: stretching, walking etc.

11-03-2011

Snatch Pull: 3x3x72.5kg
Lunge: 3x8x75kg/leg
Pull-ups: 3x20kg, 3x30kg, 5x3x34.5kg

+ WOD, “Nate”, subbed to 10min. AMRAP:

2 muscle-ups

4 handstand push-ups

8 kettlebell swings @ 32kg

result: 7 rounds + 2 MUSs (in 10min.)

10-03-2011

Rest day.

09-03-2011

Lighter week continues:

Clean from high hang (x2) + clean from hang (x1), 5 sets: 2+1x5x67,5kg

Push Press: 3x5x70kg

Power-wheel: 3x8x10kg vest

+ ring kips, dead-hang muscle-ups, weighted muscle-ups etc.

08-03-2011

Rest.

07-03-2011

Clean pull: 3x3x95kg + 1 power clean @ 95kg
Front Squat: 3x6x80kg (@75%)
Side bends: 3x8x51kg/puoli

+ WOD:

50 box jumps

10 rounds of:

10 sit-ups

10 kettlebell swings @ 32kg

+ 50 box jumps

time 6:24.

06-03-2011

Outside training:

2K run for warm-up.

3 rounds for time of:

50m walking lunges

100m board jumps

200m run

time 10:40 (PR, last time 13:23)

05-03-2011

BEGINNING OF A LIGHTER WEEK:

Snatch: 3x40kg, 3x50kg, 2x60kg, 4x1x65kg
Lunges: 3x8x60kg/leg
Pull-ups: 5x3x25kg

+ tabata-pull-ups: 15, 15, 13, 12, 12, 10, 10, 10 = 97 reps.

04-03-2011

Rest.

03-03-2011

Snatch from high boxes: 3x40kg, 2x3x50kg, 3x3x60kg.
Push Press: 3x5x80kg
K2E: 3×12 reps
Muscle-ups: 3×3

02-03-2011

Rest.

01-03-2011

Clean: 3x40kg, 3x60kg (riipusta), 2x70kg, 1x80kg, 1x90kg, 4x1x95kg
Front Squat: 3x6x107.5kg
Side bends: 2x7x61kg/side

+ WOD:

7 rounds for time of

5 handstand push-ups

10 L-pullups

25 squats

time 10:30.

28-02-2011

Rest.

27-02-2011

Walking for a few kilometers with a 10kg bag pack, running 1K and some uphill sprints. Was cool!

26-02-2011

Snatch pull (3×3@85%): 3x40kg, 3x50kg, 3x60kg, 3x3x70kg.
Lunge: 3x8x70kg/leg
Weighted Pull-ups: 5x3x32kg

+ 1hour of badminton.

25-02-2011

Power Jerk: 2x3x40kg, 2x3x60kg, 2x70kg, 1x80kg, 1x85kg, 1x90kg, 1x95kg, 1x100kg, 1x105kg (fail)
(Clean high hang x2 + clean hang x1)x5 sets:
2+1x40kg, 2+1x40kg, 2+1x60kg, 5x(2+1)x65kg

Push Press: 3x4x80kg
Ab-wheel: 3x8x20kg vest

+ foam rolling and stretching.

24-02-2011

Rest.

23-02-2011

Clean pull: (3x3x85%): 3x40kg, 3x60kg, 3x80kg, 3x3x93kg.
Front Squat: 3x6x105kg
Side bends: 2x8x56kg/side

22-02-2011

Rest.

21-02-2011

30min. of Power Yoga

Tabata kettle-bell swings  @ 24kg, result: 114 reps.

20-02-2011

Rest.

19-02-2011

Tabata-push-ups (at a hotel): 113 reps.

18-02-2011

Rest.

17-02-2011

Snatch (4x1x85%): 3x40kg+3x50kg (hang), 2x1x60kg, 1x65kg, 4x1x70kg
Lunge: 3x8x65kg/leg
Pull-ups: 5x3x29kg

+ WOD:
50x walking lunges
500m row
50x squats

time 3:20.

16-02-2011

1h of asthanga yoga.

15-02-2011

Power Snatch (high hang): 3x40kg, 3x50kg, 3x3x58kg

Push Press: 2x5x77.5kg, 1x4x77.5kg

Power wheel: 3x6reps with 20kg vest

+ WOD:

30 box jumps
9 HSPU
9 K2E
20 box jumps
6 HSPU
6 K2E
10 box jumps
3 HSPU
3 K2E

time 4:01.

14-02-2011

Rest.

13-02-2011

Rest.

12-02-2011

Westside barbell seminar. Learning the conjugate method, max+dynamic effort days. Box squatting and deadlifts with bands. Was pretty cool!

11-02-2011

Rest day.

10-02-2011

Clean (4x1x85%): warm-up + 3x60kg, 2x70kg, 1x80kg, 1x85kg, 4x1x92.5kg
Front Squat: 3x5x105kg (todella jähmeää)
Pull-ups: 4x5x24kg

+ tabata “something else”:
Pull-ups: 24,20,15,12,7,8,7,6=99
Push-ups: 30,19,15,10,8,6,7,6=101
Sit-ups: 29,20,20,17,16,14,15,13=132
Squats: 29,27,25,23,22,19,22,17=184

total: 516

09-02-2011

Rest day.

08-02-2011

OK, back in business! Very tired today after a loooooong Flight from Bangkok, but still a good workout.

Snatch: 2x3x40kg (high hang), 3x50kg (high hang), 2x1x60kg, 1x65kg, 1x70kg, 2x1x60kg

+ ring gymnastics:

- Kips (max 10 times)

- Front lever (5x6s)

- Back lever (5x6s)

- “Needle eye” (max 10 times)

- L-sit (5x6s)

- Muscle-ups (max 15 rep)

That was cool! In-between some handstands and capoeira stuff

26-01 – 07-02-2011

Trip to Thailand, Chiang Mai. No active workouts, except on 01-02-2011 at http://www.cfcnx.com/ (CrossFit Chiang Mai). Three times Asthanga Yoga for one hour, 1-set, only standing positions + end-positions.

WOD was “Helen”

3 rounds for time of:

400m run

21 kettlebell swings @ 24kg

12 pullups

time 7:59.

25-01-2011

Rest.

24-01-2011

The Bear Complex:

7 rounds of

Power Clean->Front Squat->Push Press->Back Squat->Push Press

do not drop the barbell in any point.

40kg, 60kg, 70kg, 75kg (fail on 6th round).

+ plaches, muscle-ups etc.

23-01-2011

Clean: 3x60kg, 2x70kg, 1x80kg, 1x90kg, 1x95kg, 1x100kg, 1x105kg, 3x1x80kg
Front Squat: 3x8x90kg

+ WOD:

3 rounds:
10x power hang-clean @ 60kg
30x push-up

time 2:40 (PR)

22-01-2011

Rest.

21-01-2011

Rest.

20-01-2011

Snatch: 2x3x40kg (roikusta), 3x50kg (roikusta), 1x55kg, 1x60kg, 1x65kg, 1x70kg, 1x75kg, 1x80kg (old PR), 1×82.5kg (PR)

Lunge: 3x8x55kg/leg
Pull-ups: 4x5x24kg

19-01-2011

WOD:

15-9-6 reps of

Handstand push-ups

Ring dips

time 6:59.

18-01-2011

1hour of asthanga yoga.

17-01-2011

WOD:

Beginning every minute:

1. round: 3 kettlebell swings @ 32kg, 3 box jumps, 3 situps

2. round: 4 kettlebell swings @ 32kg, 4 box jumps, 4 situps

continuing adding 1 rep to every minute.

Result: 14 minutes, 16 reps on the last round.

16-01-2011

Rest. Active though, stretching, mobility etc.

15-01-2011

Rest.

14-01-2011

Snatch Pull from low boxes: 3x40kg, 3x60kg, 3x3x75kg
Snatch Balance: 3x40kg, 3x50kg, 3x60kg, 2x70kg, 3x2x75kg
Push Press: 5x5x75kg (3. set with only 4 reps)

WOD:  5min. mini-CINDY:
5 pull-ups
10 push-ups
15 squats

result: 9 rounds + 5 pull-ups.

13-01-2011

Clean: 3x60kg, 2x70kg, 1x80kg, 1x90kg, 1x90kg, 1x95kg, 1x100kg, 1x105kg, 3x1x85kg
Front Squat: 3x8x102.5kg (PR)
Power Wheel: 3×8 reps @ 15kg vest

+ lots of mobility exercises and stretching.

12-01-2011

Quick workout at home:

Tabata kettle-bell swings: 114 reps @ 24kg  (Tabata is an interval patter of 8 rounds: 20s work + 10s rest).

11-01-2011

Rest.

10-01-2011

Snatch: 3x40kg (hang), 3x50kg (hang), 1x60kg, 1x65kg, 1x70kg, 1x75kg, 3x1x65kg
Lunge: 3x8x65kg/leg
Pull-ups: 4x4x24kg

+ WOD

4 rounds:
10s L-sit (straight legs)
15x K2E (strict)
15x ring push-ups

time 8:36.

08 – 09-01-2011

Mobily exercises, strecthing and rest.

07-01-2011

Capoeira warm-up, basic drills. Fun!

Snatch Pull from low boxes: 3x40kg, 3x50kg, 3x3x72.5kg
Snatch Balance: 3x40kg, 3x50kg, 3x60kg, 3x2x72.5kg
Push Press: 5x5x72.5kg
Side bends: 3x6x56kg/side

05 – 06-01-2011

Rest.

04-01-2011

Clean: 3x60kg, 2x70kg, 1x80kg, 1x90kg, 1x95kg, 1x100kg, 3x1x84kg
Front Squat: 3x6x102.5kg
Power Wheel: 3×10 reps, 10kg vest

+ stretching and mobility exercises.

31-12 – 03-01-2011

rest.

30-12-2010

Snatch: 2x3x40kg (high-hang), 3x50kg (high-hang),3x1x60kg (problems with technique), 3x1x65kg

Lunge: 3x8x60kg/leg

+ WOD:

Walking lunge, 30 steps
21 pull-ups
21 situps
Walking lunge, 30 steps
18 pull-ups
18 situps
Walking lunge, 30 steps
15 pull-ups
15 situps
Walking lunge, 30 steps
12 pull-ups
12 situps
Walking lunge, 30 steps
9 pull-ups
9 situps
Walking lunge, 30 steps
6 pull-ups
6 situps

time 6:44.

29-12-2010

Split Jerk (7×1): 1x70kg, 1x80kg, 1x90kg, 1x95kg, 1x100kg, 1x105kg, 1x110kg (PR)

Clean Pull: 3x50kg, 3x70kg, 3x2x92.5kg

+ WOD:

3 rounds for time:

50x box jump
15x K2E
30x push-ups

time 7:06.

28-12-2010

Rest day.

27-12-2010

Snatch Pull from low boxes: 3x40kg, 3x50kg, 3x3x70g

Snatch Balance: 3x40kg, 3x50kg, 3x60kg, 3x2x70kg

+ WOD, “DT” subbed to 3 rounds (originally 5 rounds):

3 rounds for time of

12 deadlifts @ 70kg

9 hang-power cleans @ 70kg

6 power jerks @ 70kg

time 6:53

+ side bends: 3x6x56kg/side

+ stretching and foam-rolling, the usual stuff

24 – 26-12-2010

Rest.

23-12-2010

Clean: 3x60kg, 2x70kg, 1x80kg, 1x90kg, 1x95kg, 1x100kg, 1x105kg, 1x110kg, 1×112.5kg (fail)

Front Squat: 3x8x100kg

+ power wheel: 3×10 reps with a 10kg vest.

+ mobility exercises and a little bit of gymnastics.

22-12-2010

While on call at a hospital, I had time for swimming:

10 sets of 25m diving, 30s rest intervals. Was great!

21-12-2010

Snatch: 2x3x40kg (hang), 3x50kg (hang), 1x60kg, 1x65kg, 1x70kg, 1x75kg, 1×77.5kg, 1x80kg (fail), 1x80kg (PR!)

Lunge: 3x8x55kg/side

+ 20x strict muscle-ups, time 7:03.

19 – 20-12-2010

Rest.

18-12-2010

Push Jerk: 1x70kg, 1x80kg, 1x85kg, 1x90kg, 1x95kg, 1x100kg, 1x105kg (PR)

Clean Pull: 3x2x80kg

Push Press: 5x5x60kg

+ tabata double-unders: 203 reps.

17-12-2010

Rest day.

16-12-2010

Snatch pull: 2x3x40kg, 3x3x60kg

Snatch Balance: 3x40kg, 3x50kg, 3x2x60kg

+ overhead squat: 1x10x60kg

+ WOD:

15-12-9-6 reps of

Overhead squat @ 50kg

Kettlebell swings @ 40kg

time 3:53.

15-12-2010

Clean:  3x60kg, 2x70kg, 1x80kg, 1x90kg, 1x95kg, 3x1x85kg

Front Squat: 3x8x87.5kg

Power Wheel: 3×10 reps with a 5kg west.

+ met-con (@ 85%)

500m row

15 burpees

350 row

12 burpees

200m row

9 burpees

time 5:36.

14-12-2010

Rest day.

13-12-2010

Beginning of a lighter week on weights.

Snatch: 2x3x40kg (hang), 3x50kg (hang), 1x55kg, 1x60kg, 1x65kg, 3x1x60kg

Lunges: 3x8x40kg/leg

+ WOD:

2 rounds for time of:

35 situ-ups
35 box jumps
35 sit-ups
Walking lunge, 35 steps
35 sit-ups

35 kettle-bell swings @ 20kg

time 8: 48.

+ 3x10reps of ring dips

Double unders, muscle-ups, mobility exercises.

12-12-2010

Rest day.

11-12-2010

Split Jerk:  2x60kg, 2x70kg, 1x80kg, 1x85kg, 1x90kg, 1x90kg (85%), 3x1x80kg.

Clean Pull:  3x60kg, 3x70kg, 3x2x90kg

Push Press: 5x5x70kg

+ side-planche 2x1min. and planche 2x1min.

+ mini-metcon:

300m row

21-15-9- reps of

Box Jumps

Pull-ups

300m row

time: 5:15

+ a little bit of capoeira and other acrobatics

10-12-2010

Rest Day.

09-12-2010

Snatch pull from low boxes: 3x40kg, 3x50kg, 3x3x67.5kg

Snatch Balance: 3x40kg, 3x50kg, 2x60kg, 2x65kg, 3x2x67.5kg

Side bends: 3x8x51kg/side

08-12-2010

Clean: 3x40kg (high hang), 3x50kg (high hang), 3x60kg, 2x70kg, 1x80kg, 1x90kg, 1x95kg, 1x100kg, 1x105kg, 3x1x85kg

Front Squat: 3x8x97.5kg

Power Wheel: 3×12 reps

+ mobility, head standing etc.

07-12-2010

Back on business.

Snatch: 2x3x40kg (hang), 3x50kg (hang), 1x60kg (hang) + 3x60kg (snatch-balance), 1x65kg, 1x70kg, 1x75kg (fail), 1x75kg (power snatch), 3x1x65kg

Lunge-squats: 3x8x50kg/leg

+ muscle-ups, kips and mobility stuff.

04 – 06-12-2010

Rest. Mobility exercises and stretching.

03-12-2010

Power Jerk: 2x60kg, 2x70kg, 2x75kg, 2x80kg, 2x85kg, 2x90kg, 2x95kg, 2x100kg (PR, first rep was a little bit of a press)

Clean pull: 3x60kg, 3x70kg, 3x2x87.5kg

Push Press: 5x5x68kg

02-12-2010

Snatch Pull: 2x3x40kg, 3x3x65kg

Snatch Balance: 3x40kg, 3x50kg, 2x2x65kg, 2x65kg (fail), 2x60kg

Power snatches: 3x1x65kg, 2x1x60kg

Side bends: 3x8x46kg/side

+ explosive jumps from the floor knees bend 8×1 jumps, at highest to 5x20kg plates + 2x10kg plates (see the pic above).

01-12-2010

Clean: 3x60kg, 2x70kg, 1x80kg, 1x85kg, 1x90kg, 1x95kg, 1x100kg, 1x105kg (PR), 1x110kg (fail), 1x110kg (PR!)

Front Squat: 8x95kg, 7x95kg, 7x95kg

Power Wheel: 3×12 reps (knees on the floor)

30-11-2010

Rest day.

29-11-2010

Snatch: 2x3x40kg (hang), 2x3x50kg (hang) + 2x2x50kg (snatch balance), 3x55kg (hang) + 2x55kg (snatch balance), 1x60kg, 2x1x65kg, 1x70kg, 1x70kg,

1x75kg, 1×77.5kg (fail), 3x1x65kg

Lunge: 3x8x45kg/leg

+ short met-con:

150m row

20 thrusters @ 20kg

150m row

15 pull-ups

150 row

time 2:36.

28-11-2010

Rest day.

27-11-2010

Split Jerk: 2x60kg, 2x70kg, 2x75kg, 2x80kg, 2x85kg, 2x90kg, 2x95kg

Clean Pull: 3x60kg, 3x70kg, 3x2x85kg

Push Press: 5x5x66kg

+ side-bends: 3x8x40kg/side

Foam rolling, mobility stuff and stretching.

26-11-2010

Snatch pull: 2x3x40kg, 3x3x60kg

Snatch balance: 3x40kg, 3x50kg, 3x2x62.5kg

+ WOD: “Nasty Girls”

3 rounds for time of

50 squats

5 muscle-ups (subbed from 7 to 5)

10 hang-power cleans @ 60kg

time 9:55.

25-11-2010

Active rest with a little running, rowing and swimming.

24-11-2010

Clean: 3x60kg, 2x70kg, 1x80kg, 1x85kg, 1x90kg, 1x95kg, 1x100kg, 1×102.5kg, 3x1x87.5kg

Front squat: 3x8x92.5kg

Power wheel: 3×5 reps (first time doing it, hard!)

+ WOD:

100 walking lunges

1000m row (time 3:30)

100 squats

time 8:45 (10s from PR)

23-11-2010

Snatch: 2x3x40kg (hang), 3x50kg (hang), 1x50kg + 2x50kg snatch balance, 1x50kg, 1x60kg, 1x60kg + 2x60kg snatch balance, 1x65kg, 1x70kg, 1x70kg + 1x70kg snatch balance, 1x72kg, 3x1x62.5kg

Lunge squat: 3x8x40kg

Hand-stand push-ups: 5×10 reps

22-11-2010

A short recovering WOD (without time) at home:

3 rounds:

20 squats

20 push-ups

10 kettlebell swings @ 32kg

30 sit-ups

10 knees-to-elbows

20 – 21-11-2010

Rest.

19-11-2010

Clean pull: 3x40kg, 3x60kg, 3x70kg, 3x2x85kg

Push press: 5x5x63kg

Power jerk: 3x70kg, 3x75kg, 3x80kg, 3x85kg, 3x90kg (last rep fail)

+ tabata box jumps: 165 reps

+ 2 rounds:

1min. planche

1min. side-planche

18-11-2010

10x25m diving (with 30s rest in-between)

17-11-2010

Snatch pull from low boxes: 2x3x40kg, 3x3x60kg

Snatch balance: 2x3x40kg, 3x2x60kg

Side bends: 3x8x40kg / side

Handstand push-ups: 6x8reps ( 1-2min. recovery inbetween)

16-11-2010

Rest.

15-11-2010

Clean: 2x3x40kg (high hang), 3x60kg, 3x70kg, 3x80kg, 3x85kg, 3x90kg

Front squat: 3x8x90kg

+ WOD:

50 sit-ups

50 box jumps

50 sit-ups

50 walking lunges

50 sit-ups

50 burpees

50 sit-ups

time 10:27.

14-11-2010

Rest day.

13-11-2010

CrossFit Helsinki little christmas party. Training done in pairs (double Angie):

200 pull-ups

200 push-ups

200 sit-ups

200 squqats

time 25:00 (I did approx. 3/4 of the work)

11 & 12 -11-2010

Rest.

10-11-2010

Rest.

09-11-2010

Overhead squat: 2x10x40kg, 6x60kg, 3x70kg, 3x75kg

+ WOD:

1000m row

3 rounds for movement-pair:

10 overhead squats @ 60kg

30 sit-ups

500m row

time 11:03.

Now I’m in a need for a longer rest. Had a pretty intensive 3 month period here.

08-11-2010

“Chelsea” as WOD:

Beginning every minute: 5 pull-ups, 10 push-ups, 15 squats. Continue as long as you can or max 3omins.

Result: 27 minutes = 27 rounds + 5 pull-ups + 3 push-ups

This was metabolically really heavy!

06 – 07-11-2010

Rest. This week 4 times with heavy weights on Olympic Weightlifting lead to a strain in my right shoulder. So no pulls for a while (well except pull-ups).

05-11-2010

Snatch: 3x40kg (high-hang), 3x45kg (high-hang), 3x50kg (high-hang), 1x55kg, 1x60kg, 1x65kg, 1x70kg (PR), 1×72.5kg (PR), 1x75kg (PR), 1×77.5kg (fail).

Front squat: 8x80kg, 2x8x85kg (getting back on form again after injury)

+ WOD:

4 rounds for time of:

25 knees-to-elbows

25 sit-ups

25s L-sit

time 14:33

04-11-2010

30mins. of various gymnastics drills.

Hang-power clean: 4x50kg, 3x60kg, 3x70kg, 3x80kg, 3x85kg, 90kg (fail,) 1x90kg

+ 3×50 double-unders (unbroken)

Headstanding (1min.)

Hand-stands against the wall 2x1min.

03-11-2010

Snatch balance: 2x3x40kg, 3x60kg, 1x70kg, 1x75kg, 1x80kg, 1x85kg (PR), 1x90kg (PR), 1x95kg (PR)

02-11-2010

Rest day.

01-11-2010

Power snatch: 2x3x40kg (high-hang), 3x50kg, 3x50kg (high-hang), 3x55kg (high-hang), 3x60kg, 1x65kg (fail),1x65kg, 1x65kg, 1×67.5kg (PR)

Find max weight on movement series of:

Clean + Push Press + Power Jerk + Jerk

result: 60kg, 70kg, 80g, 90kg (PR)

1min. L-sit (in 15s periods with 1min. rest in-between)

+ 2 rounds:

Strict knees-to-elbows, 15 reps

1min. side planche

+ WOD3:

tabata double-unders: 251 reps (PR)

30-10-2010

Power Clean: 3x60kg, 3x70kg, 3x75kg, 3x80kg, 3x85kg, 1x90kg, 1x95kg, 1x100kg (PR)

+ WOD

4 rounds for time of:

500m row

50 squats

15 L-pull-ups

time 17:07.

29-10-2010

1.5h of asthanga yoga.

28-10-2010

Rest day.

27-10-2010

Capoeira warm-up. 1hour of gymnastics.

+ WOD

At the beginning of every minute:

5 L-pulls

10 ring-dips

result: 5 rounds

+ weighted pull-ups: 3x20kg,1x30kg, 1x35kg, 1x40kg, 1x45kg (fail)

+ extra gymnastics, handstanding to the wall, planche etc.

26-10-2010

Split jerk: 3x60kg, 3x70kg, 3x75kg, 3x80kg, 3x85kg, 1x90kg, 1x95kg, 3x1x80kg

+ WOD1 = “Nate”

20min. AMRAP

2 muscle-ups (strict)

4 handstand push-ups (strict)

8 kettle-bell swings @ 32kg

result: 7 rounds + 2 MUs + 4 HSPUs

+ WOD2

1000m row

21 knees-to-elbows

50 box jumps

750m row

15 knees-to-elbows

35 box jumps

500m row

9 knees-to-elbows

20 box jumps

tim 14:55.

25-10-2010

Power Snatch : 2x3x40kg (high hang), 2x3x50kg, 3x55kg, 3x60kg (PR), 3×62.5kg (PR)

Shoulder Press: 3x6x57.5kg

+ WOD:

3 rounds for time of

42.5kg hang-power snatch, 15 reps

50 double-unders

50 sit-ups

time 10:20.

23 – 24-10-2010

Rest.

22-10-2010

Power clean & jerk: 2x3x40kg, 2x1x60kg, 2x1x70kg, 1x80kg, 1x85kg, 1x90kg.

+ WOD:

3 rounds for time of:

50 box jumps

60kg hang-power clean, 10 reps

21 push-ups

time 5:48.

21-10-2010

Mobilizing exercises.

Snatch from high hang: 2x3x40kg, 2x3x45kg, 3x50kg, 3x55kg, 3x40kg

+ WOD

10 rounds for time of:

3 weighted pull-ups @ 20kg

5 strict pull-ups

7 kipping pull-ups

time 18:36.

20-10-2010

Hang power clean: 2x5x40kg, 3x60kg, 3x65kg, 3x70kg, 3x75kg, 2x3x80kg

+ WOD1:

3 rounds for time of

60kg hang power clean, 10 reps

30 push-ups

time 2:53.

+ WOD2:

2 rounds of

300m row

3+3 TGU @ 20kg

+

2 rounds of

15 push-ups

1min. side planche

+ WOD3:

Tabata double-unders: 221 reps (PR)

19-10-2010

Rest day.

18-10-2010

Gymnastics warm-up.

Shoulder press: 8x55kg, 7x55kg, 5x55kg

100xdouble-unders

+ WOD:

Row 1000m
Reps: 15-12-9-6-3 of
Handtstand push-ups

Knees-to-elbows
Row 1000m

time 20:46

+ 1×100 double-unders, 1×50 double-unders.

16 – 17-10-2010

Rest. Taking it easy at friend’s summer cottage. Swimming in +6C lake, freezing!

15-10-2010

2×100 reps of double-unders.

“Lynne”
5 kierrosta:
Bench press at bodyweight @ 87.5kg (6,5,5,5,5 = 26)
Pull-ups, max reps (30,26,24,21,22 = 123)

+ K2E:s, planche etc.

14-10-2010

Rest day.

13-10-2010

Injury during the first set of back squat (115kg), groin strain. Felt really bad!

So no weight-lifting in 2-3 weeks.

Weighted pull-ups: 4×20 reps, 5x24kg, 5x29kg, 3x32kg, 1x37kg, 1x40kg, 1×42.5kg, 1x45kg (fail)

12-10-2010

Power clean (+jerk): 6+6x40kg, 3+3x60kg, 3x3x70kg, 3x75kg, 3x80kg, 3x85kg, 3x90kg

WOD1: (double-tabata! 20s work, 10s rest)

Clean + jerk @ 60kg: 5,4,3,4,4,4,4,5 = 33 reps
Muscle-up: 3,1,fail,fail,fail,1,1,fail = 6 reps

+ WOD2:

20min AMRAP

30s angle hang

15x K2E

15x ring-pushups

result: 5 rounds.

09 – 11-10-2010

Rest .

08-10-2010

1hour of gymnastics (kips, handstands, dips, swings etc.)

Front squat: 3x8x92.5kg

+ “Annie”

50 double-unders

50 sit-ups

40 double-unders

40 sit-ups

30 double-unders

30 sit-ups

20 double-unders

20 sit-ups

10 double-unders

10 sit-ups

time 4:50.

07-10-2010

Rest day.

06-10-2010

Gymnastics warm-up. Learned two new movements: the kip and muscle-up on a bar, yay!

Split jerk: 2x60kg, 2x65kg, 2x70kg, 2x75kg, 2x80kg, 2x85kg (missing all explosiveness)

Weighted pull-ups: 5x20kg, 5x24kg, 4x29kg

+ 1hour of acupuncture, nice!

05-10-2010

Morning: 1.5hours of asthanga yoga.

Evening:

Gymnastics warm-up.

Snatch balance: 2x3x40kg, 3x50kg, 3x55kg, 3x60kg, 3x65kg, 3x70kg, 1x75kg+1x75kg FAIL

Back squat: 3x7x112.5kg

+ WOD:

800m run

10mins. of muscle-ups (19 reps)

800m run

time 17:42.

04-10-2010

Rest day.

03-10-2010

Snatch pull from low boxes: 2x3x40kg, 3x3x60kg

Power snatches from low boxes: 4x3x40kg

Deadlift: 10x85kg, 5x100kg, 3x120kg, 1x140kg, 1x150kg

+ WOD:

85kg deadlift, 21 reps

35 box jumps

Knees-to-elbows, 21 reps

85kg deadlift, 18 reps

35 box jumps

Knees-to-elbows, 18 reps

85kg deadlift, 15 reps

35 box jumps

Knees-to-elbows, 15 reps

85kg deadlift, 12 reps

35 box jumps

Knees-to-elbows, 12 reps

time: 8:55.

02-10-2010

Power clean (with 2min. rest): 3x40kg, 3x60kg, 3x70kg, 3x75kg, 3x80kg, 3x85kg, 3x90kg (last one fail), 3x60kg

Front squat: 3x8x90kg

Shoulder press: 8x55kg, 7x55kg, 6x55kg

01-10-2010

Clean & Jerk: 3x60kg, 1x70kg, 1x80kg, 1x85kg, 1x90kg, 1x95kg, 1x100kg (fail), 1x100kg.

+ “Jonesworthy”

6 rounds for time:

Squat: 80-64-50-32-16-8,
Kettlebell swings @ 24kg: 40-32-25-16-8-4,
Pull-ups: 20-16-12-8-4-2

time 10:20.

30-09-2010

100x double-unders

Overhead squat: 3x50kg, 3x60kg, 3x70kg, 3x75kg, 3x80kg, 3x85kg, 3x90kg (PR)
Back squat: 3x8x110kg

10xmuscle-ups (strict), time 3:39.

+ 70 double-unders

28 – 29-09-2010

Rest.

21 – 27-09-2010

Trip to USA, Pleasant Hill, CA. Working out there twice and 30min. yoga on three mornings.

21-09-2010:

4 rounds for time of:

5x handstand push-ups

7x squat cleans with 20kg dumbbells

20x pushups

40x sit-ups

time 13:20.

22-09-2010

Hang-power snatch: 6x3x45kg
Front squqat: 3x8x80kg

Deadlift: 5x120kg, 5x130kg, 5x140kg

+ 7min. AMRAP:
10xparallel bars, chest-to-bar pull-ups
20xparallel bars, knees-to-elbows (strict)
10xburpees

result: 3 rounds.

20-09-2010

Gymnastics warm-up. + muscle-ups x10 reps.

Overhead squat: 10x40kg, 5x50kg, 3x60kg, 3x70kg, 3x80kg, 3x85kg (PR)

+ WOD:

42.5kg overhead squat, 21 reps

50 sit-ups

500m row

42.5kg overhead squat, 15 reps

35 sit-ups

750m row

42.5kg overhead squat, 9 reps

20 sit-ups

1000m row

time 14:30.

19-09-2010

Power clean: 3x60kg, 3x70kg, 3x75kg, 3x80kg, 3x85kg

Shoulder press: 3x8x55kg

+ WOD:

15xdeadlift
12xpower clean
9xfront squat
6xpush press
100xdouble-unders

6xpush press
9xfront squat
12xpower clean
15xdeadlift

Weight @ 60kg

time 7:50.

18-09-2010

Rest day.

17-09-2010

Power snatch (7×1): 2x3x40kg (high hang), 1x45kg, 1x50kg, 1x55kg, 1x60kg, 1x60kg, 1x65kg, 1x65kg

Snatch pull from low boxes: 2x3x60kg

Back squat: 3x8x107.5kg

Weighted pull-ups: 3x5x20kg

Tabata double-unders: 211 reps

+ 2×20 reps of knees-to-elbows, 2x1min. planche

16-09-2010

Rest day.

15-09-2010

1.5hours of asthanga yoga.

14-09-2010

Warm-up: 30min. jogging + 2×25 reps of 24kg kettlebell swings.

Picking a WOD from the mainsite:

3 rounds:

On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps

24kg kettlebell swings, 25 reps

15 Ring Push-ups

no time… concentrating on the technique and perfect execution.

13-09-2010

Snatch balance (searching for 1RM): 3x40kg, 3x50kg, 3x60kg, 1x70kg (fail), 1x70kg, 1x75kg, 1x80kg, 1x85kg (fail)

+ WOD:

3 rounds for time of:

100kg deadlift, 15 reps

30m sprint

Ring dips, 12 reps

30m sprint

Box jump, 50 reps

time 7:58.

12-09-2010

Rest day.

11-09-2010

Clean (7×1): 1x70kg, 1x80kg, 1x85kg, 1x90kg, 1x95kg, 1x103kg (PR), 1x80kg

Front Squat: 3x8x87.5kg

+ “Fran”

21-15-9 reps of:

Thruster @ 42.5kg

Pull-ups

time 4:08  (felt really tired today, back muscles still sore after wednesday’s workout)

10-09-2010

Rest day.

09-09-2010

20min. practicing handstands.

1.5 hours of asthanga yoga.

08-09-2010

Snatch pull technique from low boxes (below knee): 3x40kg, 3x50kg, 2x3x60kg, 2x3x70kg

Snatch from high hang: 3x40kg, 4x3x50kg

+ WOD1

50-40-30-20-10 reps of:

Box jump

sit-ups

time 5:54.

10min. rest…

+ WOD2

7 rounds for time of:

10 pistol squats

12 ring dips

15 pull-ups

time 14:37.

Great workout all in all!

07-09-2010

Split Jerk (7×1): 2x70kg, 1x80kg, 1x85kg, 1x90kg, 1x95kg, 1x100kg, 1x105kg (PR)

Back squat: 3x8x105kg

Shoulder press: 3x8x52.5kg

06-09-2010

Chaotic day. 500km car driving, 14hours of work… so no workout besides that

05-09-2010

Rest day.

04-09-2010

Hang-power clean: 2x5x40kg, 3x60kg, 3x70kg, 3x75kg, 3x80kg,

Thruster: 3x60kg, 3x70kg, 2x80kg, 1x85kg, 1x90kg (PR), 1×92.5kg (PR)

+ “Fran” @ 30kg

21-15-9 reps of

Thruster @ 30kg

Pull-ups

time 2:08.

03-09-2010

Snatch-technique from high boxes (above knee level): 5x3x40kg, 2x3x50kg

Front Squat: 3x8x85kg

+ WOD1

5 rope climbs

15 handstand push-ups

4 rope climbs

12 handstand push-ups

3 rope climbs

9 handstand push-ups

2 rope climbs

6 handstand push-ups

1 rope climbs

3 handstand push-ups

time 12:32

3 mins. rest…

+ WOD2:

400m run

21 knees-to-elbows

50 box jumps

400m run

15 knees-to-elbows

35 box jumps

400m run

9 knees-to-elbows

20 box jumps

time 9:27

02-09-2010

Rest day. (14hours work)

01-09-2010

Gymnastics based warm-up: swings on parallel bars, hank, from angle rest with parallel bars to handstand, muscle-ups + dips on rings

Snatch: 2x3x40kg (from high hang), 3x45kg (high hang), 3x50kg (1st hang, then full), 1x55kg, 1x60kg, 1x65kg, 1×67.5kg (PR), 1x70kg (fail), 1x70kg (fail)

Deadlift: 3x5x145kg

+ easy met-con:

2 rounds:
8+8 one arm kettlebell swings @ 20kg
3+3 TGU @ 20kg
3+3 TSU @ 20kg
+
2 rounds

150m row

21 pushups

no time

31-08-2010

Working 14hours straight so no exercising today.

30-08-2010

Overhead squat: 10x40kg, 5x50kg, 3x60kg, 3x70kg, 3x75kg, 3x80kg, 1x90kg (PR)

Back squat: 3x8x102.5kg

+ WOD:

3 rounds for time of:

Hang-power clean @ 60kg, 10 reps

Push-ups, 30 reps

time 2:51.

29-08-2010

Rest day.

28-08-2010

Active rest. 5K run, moderate tempo. Running first time with Vibram Fivefingers, felt really good!

+ tabata-double-unders: 172 reps (PR)

27-08-2010

Power clean (7×3): 3x60kg, 3x65kg, 3x70kg, 3x75kg, 3x80kg, 3x85kg, 3x90kg (PR), 2x95kg (form wasn’t good anymore), 2x80kg

Shoulder press: 3x8x50kg

+ mini met-con

50-35-20 reps of:

Box jumps

Sit-ups

1min. plank

no time this time

26-08-2010

1.5hours of asthanga yoga. Learnt 3 new asanas, so that’s good news! Progressing on this level too

25-08-2010

Jerk (7×2): 3x60kg, 2x70kg, 2x80kg, 2x85kg, 2x90kg, 1x100kg (PR), 1×102.5kg (PR!), 2x70kg

Front squat: 3x8x82.5kg

+ WOD:

7 rounds for time of:

Hang-power snatch @ 45kg, 4 reps

Overhead squat @ 45kg, 4 reps

Overhead walking lunge @ 45kg, 4 reps

21 sit-ups

time 9:45.

24-08-2010

Rest.

23-08-2010

Ok, back on track again! The firstbeat analysis says that I’m now fully recovered, just mild overtraining, nothing serious

Deadlift: 3x6x140kg

Weighted pull-ups: 3x5x20kg

+ WOD:

15-13-11-9-7-5-3-1 reps of:

Deadlift @ 100kg

Ring dips

time 7:22.

+ kipping toes-to-bar, 3×20 reps.

20 – 22-08-2010

Rest. Some walking and stretching, taking it easy.

19-08-2010

Wearing the second day now a heartbeat analyzer called FirstBeat, which records 48hours of my heart beat and it’s variance. So I will see if this is overtraining and autonomic nervous system overloading or just overstraining.

Power clean: 3x40kg, 3x50kg, 3x55kg, 3x60kg, 3x70kg, 3x80kg, 3x85kg (felt quite good!)

+ met-con:

15-13-11-9-7-5-3-1 reps of:

Power clean @ 50kg

Push-up

time 4:43.  (and that felt good too, heartbeat went down pretty fast)

18-08-2010

- 10mins. of practicing hand-stands

- Snatch technique @ 30kg, pulls, hang snatches and power snatches

- 3×10 reps of toes to bar

- 3×10 reps of “half-moon” @ 20kg kettlebell

17-08-2010

1.5hours of asthanga yoga.

16-08-2010

Back and shoulder mobilizing.

3×15 reps toes-to-bar (no kipping)

“Half-moon” with a 16kg kettle-bell, 3×15 reps.

2K row, no time.

Stretching.

14 – 15-08-2010

Rest. Little bit of walking.

13-08-2010

2.5K run + stretching and mobilising + 2.5K run (at summer cottage)

+ “Annie”

50 double-unders

50 sit-ups

40 double-unders

40 sit-ups

30 double-unders

30 sit-ups

20 double-unders

20 sit-ups

10 double-unders

10 sit-ups

time 6:12 (my abs were totally exhausted from 11.8. workout)

I decided to give my body a gooood rest now. Fairly overtraining and too much oxidative stress on my body.

12-08-2010

Rest day.

11-08-2010

Overhead squat: 10x40kg, 5x50kg, 3x60kg, 3x70kg, 3x75kg, 3x80kg

+ WOD:

3 rounds for time of:

400m run

10 overhead squats @ 60kg

50 sit-ups

time 11:10. (good wod!)

+ 2×10 toes-to-bar (strict form, no kipping)

+ 2×50 double-unders (unbroken sets)

10-08-2010

1hour of basketball, easy tempo. + a short WOD:

15-12-9 reps of hand-stand push-ups, between sets 10 free throws.

On the gym:

Snatch technique training, hang-power snatches 3x6x40kg.

Front squat: 3x8x82.5kg

+ met-con (yesterday mainsite wod):

3 rounds for time of:

42.5kg ground-to-overhead, 10 reps

190m sprint

time 4:26.

09-08-2010

My inter-rib muscles from left side back are still somewhat hurt, so no deadlifts or frontsquats today.

To warm-up, 10mins. of handstands + walking. Toes-to-bar training.

+ Hang-power clean (6×3): 3x60kg, 3x65kg, 3x70kg, 3x75kg, 3x80kg, 3x85kg

+ WOD:

in 30mins. 5 pull-ups, 10 push-ups, 15 squats adding 5 reps to each movement in every round. AMRAP:

5/10/15
10/15/20
15/20/25
20/25/30
25/30/35
30/35/40
40/45/50 (at this point I got a little mixed up and added 10 reps to each by accident )
45/50/55
+26 pull-ups =  8. kierrosta + pull-ups.

Total:  216 pull-ups, 230 push-ups, 270 squats.

+ 3×50 double-unders (unbroken sets)

06 – 08-08-2010

Rest.

05-08-2010

Split Jerk (6×3): 3x60kg, 3x65kg, 3x70kg, 3x80kg, 3x90kg, 3x95kg (PR). Hurt my inter-rib muscles, so no more strenght training for today :/

+ mini metcon:

21kcl row

21 push-ups

15 kcal row

15 push-ups

9 kcal row

9 push-ups

no time this time…

04-08-2010

1.5h of asthanga yoga (mysore 1-series).

+ WOD @ CF Helsinki

4 rounds for time of:

400m run

50 squats

5 rope climbs

time 16:36.

03-08-2010

Rest day.

02-08-2010

Back on track again   Did quite a bit of technique and strength exercises today.

Snatch: 3x40kg, 3x40kg (hang snatches for technique), 3x45kg, 3x45kg (of which 1 hang-pull, 1 hang-snatch and 1 full snatch), 3x50kg, 3x50kg (of which 1 hang-pull, 1 hang-snatch and 1 full snatch), 3x55kg, 3x50kg (hang snatches for technique), 3x60kg

Back Squat: 3x8x100kg

Shoulder Press: 3x8x47.5kg

+ WOD:

15-12-9-6 reps of

burpees

kettlebell swings @ 32kg

sit-ups

time 4:00.

A few photos of me from CrossFit Helsinki Games 2010:

28-07 – 01-08-2010

Rest, summer feelings, relax and some partying at Puumala

27-07-2010

Didn’t feel that strong today, maybe a bit of over exhausting in my body & mind. Did a workout still.

Front squat: 3x8x80kg

+ WOD:

1000m row

7 rounds of:

5 pullups

10 pushups

15 squats

+ 800m run

time 14:34.

26-07-2010

Rest day.

25-07-2010

CrossFit Helsinki Games 2010, day2.

The second event was CrossFit Total. Max weight, three attempts.

1) Back squat (deep)

2) Shoulder press

3) Deadlift

my total result was (140kg+70kg+180kg)=390kg

Total score for the Games was: 275+390=665 points,  overall 5th place. One point behind the 4th place.

Winner, Mikko Aronpää, was outstanding with a ridiculously high 800 points!

24-07-2010

CrossFit Helsinki Games 2010, day1.

The first event was a fight gone bad, but worse. Three rounds, one minute for each of the five movements and 1 min. rest between rounds.

1) Burpees (reps)

2) Sumo-deadlift high-pull @ 40kg (reps)

3) Sit-ups (reps)

4) Push-press @ 40kg (reps)

5) Pull-ups [whole head over the bar] (reps)

my result for the event was 275 reps and 4th place after day1.

23-07-2010

Rest day, getting ready for CrossFit Helsinki Games 2010, first ever in Finland!

http://crossfithelsinki.com/crossfit-helsinki-games-2010/

22-07-2010

Lots of foam rolling and stretching. Shoulder and ribcage activating and mobilizing.

One legged pistol squats training with a balance board.

Hang-snatch, 65% power: 5x3x40kg

20 muscle-ups for time, 9:25 (PR by over 10mins!)

21-07-2010

Rest day.

20-07-2010

Jerk (5×3): 3x60kg, 3x70kg, 3x75kg, 3x80kg, 3x85kg

+ “Jackie”:

1000m row

20kg thruster, 50 reps

30 pull-ups

time 6:33.

19-07-2010

Practicing ring handstand push-ups, hard movement! I got 2 succesful reps in a row, yea!

+ muscle-ups 3×3 sets, 1min. rest.

+ WOD:

15 Deadlift @ 100kg

400m run

15 knees-to-elbows

12 Deadlft @ 100kg

400m run

12 knees-to-elbows

9 Deadlift @ 100kg

400m run

9 knees-to-elbows

6 Deadlift @ 100kg

400m run

6 knees-to-elbows

3 Deadlift @ 100kg

400m run

3 knees-to-elbows

time 15:29.

Metabolically really tough workout! Running was solid today

18-07-2010

Rest day. But anyhow 1hour of cycling, good for the thighs.

17-07-2010

Just a short home workout:

21-15-9 reps of:

burpees

sit-ups

time 3:07.

16-07-2010

Overhead squat: 3x50kg, 3x60kg, 3x70kg, 3x75kg, 1x80kg, 1x90kg (fail), 1x90kg (fail, so close!)

+ in between OHS sets, power cleans: 1x60kg, 1x70kg, 1x75kg, 1x80kg, 1x90kg, 1x90kg

+ WOD:

21-18-15-12-9-6 reps of:

Overhead squat @ 42.5kg

Kettle-bell swings @ 32kg

time 8:12.

+ tabata double-unders, result: 161 reps.

What a day!

15-07-2010

Rest day.

14-07-2010

Training log said that I haven’t done front squats in 2 months!? wtf… so today gave it a try and a little wake-up

Front squat: 5x60kg, 5x70kg, 5x80kg, 5x90kg, 3x3x100kg

+ WOD

AMRAP in 20 mins of:

5 hand-stand push-ups

10 L-pullups

25 sit-ups

result: 8 rounds

13-07-2010

1.5hours of sweaty astanga yoga. This started to remind me of hot yoga, even though never tried that actually

12-07-2010

CrossFit Helsinkin gym is again open after a summer break and I’m happy

It’s over 30 degrees here in Finland, today +31C in Helsinki. The workout was SWEATY!

Deadlift (3×5): 3x5x140kg (gaining back strenght after 3 weeks break on strenght training)

Shoulder press (3×5): 3x5x60kg

+ WOD:

3 rounds for time of:

400m run

60kg deadlift, 21 reps

12 ring dips

time 9:15.

11-07-2010

Rest day.

10-07-2010

Mainly rest and sunbathing. Little bit of swimming (on a lake) and stretching.

09-07-2010

Outside training on a track:

4 rounds for time of:

burpees, 12 reps

push-ups, 24 reps

squats, 36 reps

400m run

time 15:27.

+ 15mins of practicing hand-stands

+ overhead throws with a 3kg shot put, 6×1 max effort. Best result 22.60m.

08-07-2010

2hours of asthanga yoga. What a sweaty workout, huh! Asanas are getting better every time, which is nice

07-07-2010

Rest day. So needed! A little bit of cycling and stretching to get my hamstrings back on track again

06-07-2010

Plyometrics hurdle jumps (5 sets of 5 hurdles, 90cm height), 2-3min. rest between sets.

+ 100m sprints, 5x100m (was supposed to do 10 sets, but my hamstrings didn’t like the sudden poweroutput that 100m sprint required, so a minor injury then…)

+ overhead throws with a 3kg shot put, 7×1 max effort. Best result 22m.

demo video (not me on it):

05-07-2010

4K cycling sprint

1.5 hours of Tennis

+ 100 push-ups, time 1:10.

4K cycling sprint

04-07-2010

Rest day.

03-07-2010

150 burpeees for time (outdoors, on a grass at summer cottage while sun burning hot!):

result 7:57 (pr)

+ stretching

02-07-2010

Rest day.

01-07-2010

Active rest, stretching and yoga posture exercising.

30-06-2010

Snatch (6×3): 3x40kg, 3x45kg, 3x50kg, 3×52.5kg, 3x55kg, 3×57.5kg

+ WOD:

AMRAP 15mins. of:

5 handstand push-ups

12 pullups

50m run

result: 8 rounds + 3 hspu:s

29-06-2010

1.5hours of astanga yoga in the morning (at 6.30).

28-06-2010

40mins. of practicing handstands and basketball drills + shooting.

+ WOD:

AMRAP in 10mins of:

9 burpees

50m run

15 pushups

21 situps

50m run

result: 5 rounds + 9 burpees + 50m run + 5 pushups

25 – 27-06-2010

Rest. Midsummer

24-06-2010

Clean (7×3): 3x60kg, 3x65kg, 3x70kg, 3x75kg, 3x80kg, 3x85kg, 3x90kg (PR) and 1x100kg (PR!)

+ WOD:
5 rounds for time of:

60kg power clean, 3 reps

5 pull-ups

10 push-ups

15 squats

+

5 rounds for time of;

60kg deadlift, 10 reps

burpees, 10 reps

+

5 rounds for time of:

box jump, 10 reps

sit-ups, 10 reps

time: 15:42 (what a workout!)

23-06-2010

WOD:

50 sit-ups

15 hand-stand push-ups

40 sit-ups

12 hspu

30 sit-ups

9 hspu

20 sit-ups

6 hspu

10 sit-ups

3 hspu

time 12:12

22-06-2010

Bench press (5×5): 5x5x85kg

+ WOD: “Helen”

3 rounds for time of

400m run

21 dumbbell swings @ 24kg

12 pull-ups

time 7:42 (PR!)

21-06-2010

Rest.

20-06-2010

Morning: 1.5 hour of astanga yoga.

Afternoon:

- hurdle jumping in series of 5: 10×5 hurdles in a row (90cm hurdles)

- double-unders 5×50 reps

+ WOD: “Michael”

3 rounds for time of

800m run

50 sit-ups

50 back extensions

time 15:14.

19-06-2010

Rest day.

18-06-2010

Split jerk (7×3):  3x60kg, 3x65kg, 3x70kg, 3x75kg, 3x80kg, 3x85kg, 3x90kg

+ muscle-ups 8 reps

Farmer’s walk:
- 2x46kg dumbbells: 1x40m, 1x40m
- 2x66kg dumbbells: 1x10m (grip slip), 1x10m (weights collapsed ), 1x40m (PR! with a good grip )
+ some double-unders and foam rolling-strecthing

17-06-2010

Excentric calf extensions 3×10 reps / feet

Drop jumps from 50cm box (plyometrics): 5×5 jumps

+ WOD

3 rounds for time of:

50 swim

30 sit-ups

20 push-ups

30 back extensions

time 6:32

16-06-2010

Rest day.

15-06-2010

Light hang-power snatches, mainly technique (4×3): 3x35kg, 3x40kg, 3x45kg, 3x45kg

+ WOD:

30 walking lunges (6 rounds)

21-18-15-12-9-6 reps of

pull-ups

sit-ups

time 6:11 (PR, last time 9:51)

14-06-2010

Bench press (5×5): 5x5x82.5kg + some muscle-ups and foam-rolling.

+ WOD:

800m run

Clean & jerk @ 60kg, 30 reps

800m run

time 14:17 (PR, last time 14:57).

13-06-2010

Rest day.

12-06-2010

Upper back muscles quite sore, thighs too! Anyhow, I was supposed to do Cindy or Mary today, but my back didn’t think so…

So mainly strenght training today:

Deadlift (3×5): 3x5x150kg

Shoulder press (3×5): 3x5x60kg

+ 6 sets of 50 double-unders. No time. Just getting the rhythm and burning my calves

11-06-2010

Power clean (6×3): 3x60kg, 3x65kg, 3x70kg, 3x75kg, 3x80kg, 3x85kg

+ 12min. AMRAP:

5 reps of Front Squat @ 84kg

10 pull-ups

20 double-unders

result: 7 rounds

was a really tough workout! Let’s see how I’m recovered for tomorrow mornings workout…

10-06-2010

On call at a hospital so a short metcon was on program.

WOD, 3 rounds for time of:

50m swim

Squats, 30 reps

Sit-ups, 30 reps

Push-ups, 20 reps

time 6:42.

09-06-2010

Rest day.

08-06-2010

Run training after over 2 month break (achilles tendon inflammation).

First weight-lifting:

Hang-power snatch (5×3): 3x40kg, 3x45kg, 3x50kg, 3x50kg, 3x50kg

+ WOD:

4 rounds for time of:

45kg power snatch, 3 reps

45kg overhead squat, 9 reps

400m run

time 10:38 (that was hard, running felt so weird and thighs + calves were really burning)

07-06-2010

Rest day due to 12hours of work. Tomorrow intensive!

06-06-2010

Warm-up: 50 burpees (no time)

Ring-dips: 8+8+6+9+10+6+4
L-pullups with rings: 5+5+5+5+5+5
Front- and back-lever training with rings.

+ some handstand push-ups (after ring dips they feel really heavy!)

05-06-2010

Rest day.

04-06-2010

While on call using the swimming pool, WOD of the day looked like this:

4 rounds for time of:

50m swim

30 squats

30 sit-ups

20 push-ups

time 9:59.

This was metabolically quite challenging, really heavy breathing!

03-06-2010

Back in business!

5 rounds finding maximum weight and holding grip whole the time:

Deadlift, 9 reps

Hang-power clean, 6 reps

Jerk, 3 reps

1: 40kg, 2: 50kg, 3: 60kg, 4: 70kg, 5: 80kg (this weight surprised me, very happy with that one!)

+ weighted pull-ups (3×3 + 5×1): 3x3x20kg, 1x32kg, 1×34.5kg, 1x37kg, 1×39.5kg, 1x42kg

24-05 – 02-06-2010

Traveling to Malta, or actually I’m here already, just arrived I’m planning to take almost 2 weeks off from CF workouts and concentrate mainly on asthanga yoga here besides meditation and sunbathing   This is what my body and mind also needs at the moment. I have an intuition that I’m gonna be back stronger after this… just watch this space!

22&23-05-2010

Rest.

21-05-2010

Bench press (5×5): 5x5x80kg

+ WOD

3 rounds for time of:

50 box jump

21 deadlift @ 85kg

30 pullups

time 12:41

20-05-2010

1.5 hour asthanga yoga training @ joogasali Asana. My first workout there and I was conviced! What a great teacher there and very gentle overall atmosphere

At beginning Marichyasana A, there was a snap in my right knee (probably some cartilage problem) and that stopped me from continuing the asana.

Anyhow a great workout and I definately “must” add regular asthanga yoga to my weekly practice

19-05-2010

Tabata-pushups: 119 reps (not that strong feeling)

+ WOD:

3 rounds for time of:

50 swim

50 situps

time 5:50.

18-05-2010

12hours of work, which is to say rest from workouts.

17-05-2010

Front squat (5×3): 5x3x110kg

Shoulder press (3×5): 4x60kg, 4x60kg, 5x60kg (last set was good, shortened the grip a little, helped a lot!)

+ some double-unders proving myself that achilles still sore, so now jumping or running :/

16-05-2010

At work, on call. Chilly, as often not outside though, +25C.

Joint mobilising exercises, stretching + practicing a few asthanga yoga asanas: utthita trikonasana, prasarita padottanasana and parsvottanasana. After that salamba sarvangasana and ursasana. I’m getting ready to start practicing asthanga yoga more intensively again

+ WOD

4 rounds of:

50m swim

30 sit-ups

20 pushups

30 squats

time 8:32.

15-05-2010

4 hours of shoveling and earthmoving at friend’s yard. Beautiful summer day! + some handstand pushups and pullups.

14-05-2010

1hour of gymnastics (not in a group this time, but alone).

+ tabata-pushups: 123 reps.

13-05-2010

After not sleeping that well, today’s workout was a mess….

Hang-power snatch (6×3): 40kg, 45kg, 50kg, 55kg (1 fail), 50kg, 50kg

Hang-power snatch pull (3×3): 50kg, 60kg, 60kg

+ tabata-row 1140m (PR)

12-05-2010

No regular CF today (on call for 25hours) but I got a chance to go for a little swim! In CrossFit spirit built an interval training:

10 rounds of:

50m swim

1min. rest

no watch but I think it was quite slow

11-05-2010

Clean (6×3): 60kg, 65kg, 70kg, 75kg, 80kg, 85kg (got little problems with the technique… gotta concentrate more on the pull)

+ WOD:

21 sumo-deadlift-highpull @ 45kg

21 ring dips

15 sumo-deadlift-highpull @ 45kg

15 ring dips

9 sumo-deadlift-highpull @ 45kg

9 ring dips

time 6:54.

10-05-2010

Rest day.

09-05-2010

Muscle-ups 7 reps.

Deadlift (3×5): 3x5x152.5kg

+ WOD:

AMRAP in 15min. of

20s pullups (15+10+10+10+10+8+9+8+9+7+8+7+7+8+7=123reps)

20s situps (25+20+20+20+17+20+15+15+15+15+15+21+19+20=272reps)

20s squats (18+20+20+18+15+15+15+15+15+15+20+20+16+20=257reps)

total: 652 reps

08-05-2010

Total rest.

07-05-2010

Active rest. 40mins. of asthanga yoga + stretching and foam rolling.

06-05-2010

“Bear-complex”

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Notes:  The Power clean must be seperate from the front squat.  No resting on the ground during rounds, not even to re-grip.  You want to be at max load by round 4 or 5.

WHAT A WORKOUT! Shit… this was hard, mentally especially.

My max effort was 65kg. Next time 70-75kg realistic goal.

+

Bench press (5×5): 60kg, 70kg, 80kg, 85kg, 90kg

Pull-ups (2×3+3×1): 3x24kg, 3x24kg, 1x32kg, 1×34.5kg, 1x37kg

05-05-2010

4 rounds of:

30 box jumps

21 kettlebell swings @ 32kg

15 knees to elbows

time 9:58

+ 1 hour of tennis.   This combo really wasn’t a good idea. Achilles crepitating again; it’s just impossible to give it enough rest…

04-05-2010

Rest day.

03-05-2010

Snatch (6×3): 40kg, 45kg, 50kg, 55kg, 57.5kg, 60kg

+ “Mary” = max rounds in 20mins. of:

5 handstand push-ups

10 pistol one-legged squats

15 pull-ups

result: 8 rounds + 5 HSPU + 10 pistols  (first time ever, was metabolically a very heavy workout, loving it )

02-05-2010

Working out at home, or actually on the yard. Attatched rings to the balcony and did some ring gymnastic exercises.

Ring dips (slow motion): 6×5 reps

Ring pullups (tight): 4×10 reps

Kip & swing practicing (lots to do!)

Front & back lever practicing (back lever I got for a few seconds already)

+ tabata-situps: 23,23,21,20,20,18,18,16 = 159 reps

01-05-2010

Another rest day. My achilles tendon is starting to get a lot better now. I’ve avoided jumping and olympic lifting this week and it seems to have helped. Probably gonna give it another week.

30-04-2010

Rest. Felt really tired today, hard working week. In a need of LOTS of sleep…

29-04-2010

Front Squat (5×3): 5x3x107.5kg
Deadlift (3×5): 3x5x150kg
Shoulder press (3×5): 3x5x57.5kg

Felt strong, ugh

28-04-2010

While on call at a hospital I had some spare time to enter the rehabilitation gym. So no serious workout today, just muscle stabilizing, stretching and achilles exercises.

+ Tabata pushups: 134 reps (much better than last time, this time I started with 20 reps per round for 5 rounds and after that 11-12 reps which was really a max effort for today).

Fight Gone Bad photos here: http://www.facebook.com/home.php?#!/album.php?aid=171060&id=102535423515&ref=mf

27-04-2010

2hours of Gymnastics. Last guided gymnastics training session @ CrossFit Helsinki. Sad   well gotta integrate gymnastics more fully to CF workouts from now on.

25-04-2010 & 26-04-2010

Rest. Working saturday-sunday night, hard shift. Working on monday aswell so no workout for two days and rest is what I needed.

24-04-2010

FIGHT GONE BAD! This one is a scary WOD, really. Even though I know I can hammer it with lots of reps, but still… mentally challengin, the way I like it

Three rounds:
30kg Thruster (reps)
30kg sumo-deadlift-high-pull (reps)
Box-jump (reps)
30kg push press (reps)
Row (calories)

1min. rest between rounds. Every rep counts.

Result: 349

Photos coming later

23-04-2010

Planned to attend weight-lifting practice today, but after two really hard workout days my body shouts for rest. So no WODs or anything else today. Recovering for tomorrow.

22-04-2010

Deadlift (3×5): 3x5x145kg   (good progression now on the lifts, adding 5kg every workout)

+ WOD:

30 walking lunges (6 rounds)

21-18-15-12-9-6 reps of

pull-ups

sit-ups

time 9:51.  (pull-ups were totally lost after yesterda’s “Nate” WOD…)

21-04-2010

Back in action with a good night sleep (although could have slept many hours more…).

Hang-snatch (5×3): 35kg, 40kg, 45kg, 50kg, 55kg

Front squat (3×3): 105kg, 105kg, 105kg  (this time only 3 sets because of the nature of the following WOD)

+ “Nate”

2 muscle-ups (first round ok, then subbed to 6 tight pull-ups + 6 ring-dips)

4 hand-stand push-ups (subbed with 2x5kg plates under head)

8 kettlebell swings @ 32kg

result: 7 rounds + 2 pullups

20-04-2010

Rest day. Thank god

19-04-2010

Spilt Jerk (7×3): 60kg, 65kg, 70kg, 75kg, 80kg, 85kg, 92.5kg (PR)
Weighted pullups (5×3): 20kg, 24kg, 26kg, 28kg, 30kg

+ WOD
10-9-8-7-6-5-4-3-2-1 reps of

Burpees

Sit-ups

Kettlebell swings @ 32kg

time 7:35.  (that was on a limit, didn’t feel that strong… quite a bronchial obstruction afterwards due to allergies).

18-04-2010

Total rest. Lots of sleep and food

17-04-2010

Saturday feeling @ CrossFit Helsinki is about to come legendary

http://www.facebook.com/#!/album.php?aid=168678&id=102535423515

it’s a morning workout between 11-13 and the gym is only open on those hours so everybody have to come that time -> more team spirit and others encouraging others beyond their limits! Today I did yesterday’s WOD which consisted of heavy deadlifts and handstand pushups in a Tabata-like fashion:

8 rounds of:

Deadlift @ 125kg, 20s

10s rest

HSPUs for 20s

10s rest

—

Deadlift: 8,6,5,4,4,4,3,4 = 38 reps

HSPU: 10,6,5,4,4,3,3,3= 38 reps

intensive and heavy, the way I like it!

16-04-2010

After working the whole night and sleeping the day my body didn’t seem to be ready for a hard weightlifting training, but managed to get through it though

Clean getting under (4×5): 25kg, 30kg, 35kg, 40kg

Clean & jerk (5×2+2): 70kg, 80kg, 80kg, 80kg, 82.5kg

Push jerk behind the neck, switched legs  (5×4): 40kg, 50kg, 60kg, 65kg, 70kg

Hang-snatch (5×4): 25kg, 35kg, 40kg, 45kg, 45kg

Snatch pull to the knee and 1 full pull (5×4+1): 60kg, 60kg, 60kg, 70kg, 80kg

15-04-2010

Not really a workout day today due to 24hour workshift, but some exercise still: shoulder mobilising and stabilising exercises, balance drills, achilles workout routine, stretching.

+ Tabata pushups (8 rounds of 20s work + 10s rest):

result 119 reps (not happy with that one, I recall having around 140-150 reps at best…)

14-04-2010

Power snatch (9×1): 45kg, 47.5kg, 50kg, 52.5kg, 55kg, 57.5kg, 60kg, 62.5kg, 65kg

Snatch pull (3×3): 3x3x70kg

+ WOD:

4 rounds of:

50 walking lunges

50 sit-ups

time 6:48

13-04-2010

Front squat (deep): 5x3x102.5kg
Deadlift: 3x5x140kg
+
1.5hours of gymnastics training (learned a lot of new skills, so inspiring!)

12-04-2010

Working for 12hours. No CF today, but started an Achilles tendon exercise routine (3 times per day for 3 months).

11-04-2010

Rest day. 30min. walking + stretching.

10-04-2010

Push Jerk (7×3): 60kg, 65kg, 70kg, 75kg, 80kg, 85kg, 90kg (PR for 3 reps)

+ WOD:

35-20-15 reps of

box jump

sit-ups

time 2:12.

Still problems with Achilles tendon, not a very wise idea doing box jumps but what’s done is done.

09-04-2010

Olympic weightlifting:

Snatch Balance (5×5): 20kg, 25kg, 30kg, 35kg, 35kg

Snatch (5×3, 75%max): 5x3x47.5kg

Snatch pull (5×3, 110% max): 5x3x70kg

Power clean + jerk (4×3+1, 75%max): 70kg, 70kg, 70kg, 70kg

Jerk (from the neck, altered legs, 5×4, 50% max): 5x4x45kg

08-04-2010

Active rest while on call @ Hospital. Shoulder stabilizing and mobilizing exercises, 30min. of Asthanga yoga and static stretching. Tomorrow is a tough workout day again

07-04-2010

Clean (7×1): 70kg, 75kg, 80kg, 87.5kg, 95kg (new PR), 100kg (fail), 100kg (fail, close… so close)

+ WOD:

15 handstand pushups (HSPU) + 1 L-Pullup (LPU) + 13 HSPU + 3 LPU + 11 HSPU + 5 LPU + 9 HSPU + 7 LPU + 7 HSPU + 9 LPU + 5 HSPU + 11 LPU + 3 HSPU + 13 LPU + 1 HSPU + 15 LPU

time 24:12 (subbed by using two 5kg plates under head while doing HSPU:s)

06-04-2010

Rest day. 12 hours of work, so no workouts for today. Was a wise choice

05-04-2010

Rest day. Maybe a little bit of foam rolling and stretching but nothing more for today.

04-04-2010

Left achilles tendon still sore, yesterday it was even crepitating but with cold bags and massive amounts of omega-3 I think I can reduce the inflammation. Anyhow felt like working out today (even though CrossFit Helsinki gym was closed) and went to my old gym (SATS).

Power Cleans (5×5): 50kg, 55kg, 60kg, 65kg, 70kg

Front Squat (5×3): 5x3x100kg

+

Tabata-row, result 960m (Tabata is an interval method where you work for 20s and then 10s rest followed by 20s work and so on… totally 8 rounds = 4mins.).

03-04-2010

Hang-snatches (5×5):
35kg, 40kg, 45kg, 45kg, 50kg
+
WOD:
21-18-15-12-9-6-3 reps of
Kettlebell swings @ 32kg
Box jumps
Sit-ups

Time 5:35 (PR)

was a good workout day even though left achilles was quite sore. Nice way to start the weekend

02-04-2010

Active rest while on call @ Orton. A little bit of swiming, shoulder stabilizing and balance exercises.
Left achilles tendon is somewhat sore and inflammated from yesterday, but hopefully tomorrow on a condition for a strenght workout.

01-04-2010

1hour of Badminton @ Tali
+
“Super-Murph”
3.2K run
100 pullups
200 pushups
300 squats
3.2K run

time 53:52.