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Old 12-10-2012, 06:35 AM   #1
Hannu Halonen
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Cold North Crossfit/Hannu Halonen workout diary

Ok, decided that it is time to start a new log, last one i wrote during three years and almost every single workout that I did from showeling snow to overhead squats A lot has changed from the start, I became a father and started my own company of personal training called Sport Lighthouse (I had already been in "gymbusiness" from 2004 as a gymtrainer and boxing and kettlebell instructor) and 2012 me and my wife opened our own grouplesson gym called Wauhti. My friend will strat his own crossfit gym called Crossfit8000 in January 2013.
When I started to write my previous log I new something about crossfit, functional training etc. but I was more insterested about powerlifting stuff. After first crossfit workout I did in 2009 formely known as Crossfit Helsinki (nowadays called Undergroud Garage) I fell in love. The challenge of my own limits and boundaries, thats what I had always been searching for without even knowing it This is the continuum story of my journey...
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Last edited by Hannu Halonen : 12-10-2012 at 06:46 AM.
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Old 12-10-2012, 06:42 AM   #2
Hannu Halonen
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Re: Cold North Crossfit/Hannu Halonen workout diary

10.12.2012

Treadmill Ladder 17Min, 3,66km, change of speed on the minute
Speeds: 11-12-13-14-15-14-13-12-11-12-13-14-15-14-13-12-11km/h

Hang Power Clean
5x50kg
5x70kg
5x80kg
5x85kg
5x80kg
5x70kg

Backward Stepsquat (in smith)
5x60kg
5x80kg
5x100kg
5x80kg
5x60kg

5 rounds against time of:

Single Unders x30
Burbee + Jump Chinups x5
Narrow Push Ups x10

5:01 (felt exelent!)
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Last edited by Hannu Halonen : 12-10-2012 at 06:44 AM.
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Old 12-11-2012, 08:48 AM   #3
Hannu Halonen
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Re: Cold North Crossfit/Hannu Halonen workout diary

11.12.2012

"The Quikie"

Rowing 500m (1:51)
Treadmill 2min/10km/h
Rowing 500m (1:50)
Treadmill 2min/10km/h
Rowing 500m (1:49)
Treadmill 2min/10km/h
Rowing 500m (1:47)
Treadmill 2min/10km/h

5 rounds
bicepcurl with 15kg dumbbells x10
tricep press with cable 60kg x10

...later 2x 60min Kettlebell classes
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Old 12-12-2012, 05:05 PM   #4
Hannu Halonen
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Re: Cold North Crossfit/Hannu Halonen workout diary

12.12.2012

Treadmill Ladder
11-12-13-14-15-11-12-13-14-15km/h

Power Clean + Frontsquat + Pushpress
2x5x60kg
2x4x70kg
2x3x80kg (felt really heavy today)

5 rounds against time of:
7x Kettlebell Swing 24kg
6x Boxjump
5x Chinups
30x Single Unders

5:05 (felt better)

TRX-tricep presses 5x10
Hang Power Clean technique training 8x2x50kg
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Old 01-08-2013, 09:25 AM   #5
Hannu Halonen
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Re: Cold North Crossfit/Hannu Halonen workout diary

15.12.2012-22.12.2012

of to vacation trip (did some dip, pushups and chinups + abs 3xweek but otherwise just taking it easy and enjoying familytime )


26.12.2012

Heavy Snow Work 6hours + 60min Kettlebell lesson inthe evening

27.12.2012

Treadmill Intervall Running
10-11-12-13-14-15-14-13-12-11-10km/h

Military Benchpress
5x80kg
5x85kg
5x90kg
5x85kg
5x80kg

Side Rows with 28,5kg dumbbell 4x10

...started to feeling really sick (like oncoming stomachflu )
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Old 01-08-2013, 09:31 AM   #6
Hannu Halonen
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Re: Cold North Crossfit/Hannu Halonen workout diary

28.12.2012-4.1.2013

terrible stomachflu, nothing stayed inside almost 3 days, losted 3,5kg of my weight! Well have to start pretty easy now, morning weight was 73,6kg.

7.1.2013

Hang Power Clean
5x3x80kg (went suprisingly easy )

Military Benchpress with 28,5kg dumbbells 4x10
Siderow with 28,5kg dumbbell 4x8

Stepsquats front&backwards with 16kg kettlebell 3x15
Frontsquats with 16kg kettlebell 4x15

...in the evening 60min Kettlebell/Boxing class did all the exercises with customers
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Old 01-08-2013, 09:33 AM   #7
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Re: Cold North Crossfit/Hannu Halonen workout diary

8.1.2013

Treadmill Ladder (every other minute raise of speed)
10km/h-14-15-16-17-18km/h
10min, 2.14km

Thrusters
5x50kg
5x60kg
5x70kg
5x50kg

Power Cleans
4x5x60kg

Weighted Dips
4x5x15kg

Some biceps and triceps

...later ice skating 60min with customer
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Old 01-09-2013, 07:49 AM   #8
Hannu Halonen
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Re: Cold North Crossfit/Hannu Halonen workout diary

9.1.2013

Treadmill Running 20min/11km/h/3,64km

Frontsquat 3x10x50kg (hurted my groin yeaterday while skating so took it easy)

6 rounds
Legpress 200kgx10
Benchpress 80kgx5

Military Benchpress 5x10x65kg
Tricep press with cable 3x10x60kg

...in the evening 60min Kettlebell class
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Old 01-11-2013, 03:51 PM   #9
Hannu Halonen
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Re: Cold North Crossfit/Hannu Halonen workout diary

11.1.2013

Treadmill Ladder (change of speed in every minute)

3x11-12-13-14-15km/h

15min/3,23km

Hang Power Clean
5x70kg
3x80kg
3x85kg
3x85kg
3x80kg

Deadlift
5x130kg
3x130kg (fast)
5x130kg
3x130kg (fast)

Knee Extension 4x10x80kg
Bicepcurls with 17kg dumbbells 3x10

...later 3x60min Boxing classes

Today my working day was from 6 to 22 ) tomorrow celebrating wifes 30th birthday so will maybe enjoy also some bewerages
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Old 01-11-2013, 08:27 PM   #10
Sara Ochsner
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Re: Cold North Crossfit/Hannu Halonen workout diary

Quote:
Originally Posted by Hannu Halonen View Post
[b]

Backward Stepsquat (in smith)
Hmm, sounds like an interesting movement. I am new to the Smith and other than back squats I have avoided it. Off to look up a backward step squat (in smith) Thanks for sharing your log.
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