WOD 20131231


Skills and Drills:

Snatch 5 x 8 25-25-30-30-30
Handstand push-up 2×2
handstand front rollover x 1


For time:
Kettlebell Swings 20 Kg
Box Jumps 20″ Box

Continue reading WOD 20131231


Music and exercise

Some of us are familiar with ‘mental silence’ -slogan that is shown at Mikko Salo’s 13.5 Open Workout -video in Youtube (http://youtu.be/XF97uSPBDkM?t=8m55s). Basically what Mikko says there is something he has heard from Josh Everett; “If you need to have music to exercise, go get another hobby“. Surprisingly enough, I’m starting to agree.

now, I usually listen to something on long endurance rounds. Might be podcasts, audio books or music. Lately it has been more classical music, previously it was usually an audio book. Every now and then I do it without, but most of the time when riding the bike or running I’ll have my headphones on. Not when I’m walking the dog, though. So i do get some outdoor soundscape in my mind, too.

It used to be the same at the gym, too.  I have a nice workout playlist in spotify (PUMPING LARD & IRON) for that and it has been my energy source for few heavy rounds. Well, the rounds felt heavy then, not anymore ;).

When I started doing CrossFit, everything changed. Not as a conscious thought process or anything, but by accident. So to say, my iPhone got to be my WOD -timer (I use WodBox Pro for that) and it is way much easier to operate the timer, count the rounds and fill in weight information (to Evernote) when the phone is not hanging on my arm. During the warm-up it is ok to have it there, but lately, every time I start the actual WOD, I’ll take away the headphones and the phone and get to the zone without musical stimulants. Normally there is some sort of background music at the gym, too, but honestly said, I don’t pay attention to that one either.

now it would be nice to get some opinions on this matter. How do you have it? Music completely off, all the time on? Just listening to the gym music or having your own headset and own lists?

WOD 20131230

Metabolic conditioning

Run 10 km:

Ran 11 Km in 1:09:42

RIde bike at least 20 Km (Mountain bike, terrain and such)

Yeah right. Took 2 Km before the back tire got flat again. Needed to change the whole thing. So it became 10 Km run instead.

Continue reading WOD 20131230

First 7 weeks programmed

cropped-img_0890.jpgI managed to use my day off in a decent way, as it seems. The 7 first weeks of next years training has been nailed down and planned. Of course I will follow the HQ tactics and publish the workouts one at the time, in the beginning of every day (at 00:00 CET), starting from monday. Now you can take a sneak peak on what type of training’s going to come by checking the training program or just wait and see what’s coming.

For me this is kind of a new experience. To create my own training program is a new thing. And it feels great, to be honest. The only drawback I’ve got is that now I actually know what’s coming. Preparing for unknown exercises has been a bog part of the game for me this year. I certainly hope I’ve managed to keep the variation more or less in a decent level.

My plan is to follow the plan now and adjust it every time it feels it is needed. Nothing’s been carved to stone yet. Needless to say that I might have to make changes to the schema when the CrossFit Open 2014 starts. I’m planning to at least do the workouts, if nothing else.

Meanwhile I can tell you that I’ve managed to raise my Push Press Max from 50 Kg to 57,5 Kg within 3 months. Let’s see if I manage to get myself doing a similar trick with Handstand Push-ups next year (oh yes I will! ;))


WOD 20131227

CrossFit HQ WOD 20131227

Row 2 Km (8:08)

Shoulder press 1-1-1-1-1 reps (50-52,5-55-57,5-57,5 Kg)
Push press 3-3-3-3-3 reps (60-62,5-62,5-62,5-65 Kg)
Push Jerk 5-5-5-5-5 reps (65 Kg, last one only 3 reps)

6 x 120 Kg

WOD 20131226

10 minute AMRAP (As Many Reps As Possible) of:

10 leg raise holding 20 Kg Kettlebell
8 Kettlebell Thrusters (20 Kg KB)
12 Kettlebell Walking Lunge (20 Kg KB)

6 rounds

Continue reading WOD 20131226