Survival of the crossfittest

[Tuomas Tiihonen]

01/11/09 Sun

Didn't really know what to do but wanted to do something so this is what I came up with.

Jogging with a 10 kg vest for a while...

10 rounds of the following wearing a 10 kg vest against time:

-5 burpees
-About 50 m uphill sprint
-5 clapping push ups. I would have done pull ups instead but no pu bar near any suitable hill.

walk back down...

time: 14.02. Dont know if this is a good time or not. I'm sure it could be done a lot faster. I felt very soft on the sprints. I wish I had access to some proper, long stairs but not in my neighbourhood

Walking lunges on stairs about 20 m x 2
Skating jumps x 1
Stair sprints x 2

100 16kg kb c&j
r25/l25/r25/l25

[Tuomas Tiihonen]

02/11/09 Mon

1 mile run to the gym...

Cleaning and jerking

clean and power clean and jerk
1 x 65
1 x 75
1 x 85
1 x 95

power clean

1 x 105(new pr ) came up so nicely that I decided to go for 110
2 x 0 x 110. Second came very close but just not enough

clean

0 x 110(lack of focus), 1 x 110(new pr) tried to jerk it but it was hopeless.

Front squat

3 x 110
2 x 120
1 x 135(old pr)
1 x 140(new pr)

Weighted pu's

3 x 5 x 12kg kb
3 x 5 x 16kg kb

Dead hang with wide grip and palms facing out. Having some trouble with my right hand. There is a painful spot near my elbow. I quess it's some sort of inflammation. Cant do pu's with narrow grip and palms inside. Should give it a rest for a while

So, tree new pr's in one session so how cool is that?!

Walk back home...

[Tuomas Tiihonen]

Originally Posted by Tuomas Tiihonen

So, tree new pr's...

I mean three...

[Tuomas Tiihonen]

03/11/09 Tue

a.m.

1 mile run to the gym...

Tabata something else

Sit up: 20,20,19,17,15,15,13,12 = 131
Pull up: 15,12,10,10,10,10,10,10 = 87
Push up: 20,20,18,15,12,12,11,11 = 119
Squats: 20,20,20,20,20,20,19,20 = 159

Total: 496

This was tougher than what I expected. The transition time between excercises was a tad bit longer than the 10 seconds(I had to readjust my timer) and I did them in a "wrong" order but that's probably not a big issue.

Some abwork

Jog/walk back home...

p.m.

Some running and walking in the evening...

[Richard Vanmeerbeek]

Originally Posted by Tuomas Tiihonen

02/11/09 Mon

1 mile run to the gym...

Cleaning and jerking

clean and power clean and jerk
1 x 65
1 x 75
1 x 85
1 x 95

power clean

1 x 105(new pr ) came up so nicely that I decided to go for 110
2 x 0 x 110. Second came very close but just not enough

clean

0 x 110(lack of focus), 1 x 110(new pr) tried to jerk it but it was hopeless.

Front squat

3 x 110
2 x 120
1 x 135(old pr)
1 x 140(new pr)

Weighted pu's

3 x 5 x 12kg kb
3 x 5 x 16kg kb

Dead hang with wide grip and palms facing out. Having some trouble with my right hand. There is a painful spot near my elbow. I quess it's some sort of inflammation. Cant do pu's with narrow grip and palms inside. Should give it a rest for a while

So, tree new pr's in one session so how cool is that?!

Walk back home...

Crazy session there, congrats on the PR festival !

[Tuomas Tiihonen]

Originally Posted by Richard Vanmeerbeek

Crazy session there, congrats on the PR festival !

Yeah, thanks! I wish every session went like that

[Tommi Katila]

Ice that elbow.

[Tuomas Tiihonen]

Originally Posted by Tommi Katila

Ice that elbow.

Yeah, I probably should do that and maby take some anti-inflammatories for a while but I just hate eating drugs.

[Tuomas Tiihonen]

05/11/09 Thu at work

No floorball today cause of some lame excuses

Ten minutes on bike

From ground to overhead

50 reps with 65kg. Didn't time this. Tried to work with the rythm and flow for lightning fast Grace
10-5-5-5-5-5-5-10

Three rounds of

20 x pull ups
3(6) meter truck tire hammering from both sides
20 x 80 cm box jump
Stair climbing with 16kg kb's overhead

No timing and casual pace.

[Tuomas Tiihonen]

06/11/09 Fri

a.m.

Running

1 mile run warm up

Five rounds of

2 min running(85-90%) 1 min jogging

Walk and jog back home

p.m.

Drumming as warm up

100 x 2 pood kb snatch

Did sets of ten(5/5) and a short rest in between. Resulted a painful blister in my left hand

Time: A bit under 7.30.

Some shoulder presses with 2 pood