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Old 09-29-2009, 10:41 AM   #1
Tuomas Tiihonen
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Survival of the crossfittest

Hi everyone

Since this is my first post maby I should start it with a little introduction.
I'm a 28y old firefighter from Finland. 172/74kg. I've been doing allkinds of sports for maby a decade now. I train almost everyday and sometimes twice a day. My training is not very specific and I mostly go with a gut feeling. Main emphasis is on metcon and strenght. I dont have anykind of competition athlete background just been training by myself. Few years ago my training was mostly weightlifting in a typical bodybuilding fashion and I'm not actually sure when I started doing crossfit. I've been workin out with kettlebells for a couple of years now and been steadily increasing wods to my regime. I sometimes go with a wod but dont follow them blindly. I also make up my own wods.
I've been running more for a few months and now my goal is to get my strength levels up again without gaining extra weight or losing the touch for running.

09/28/2009

am.

Run and squat wod. Didn't really know what to expect. Aim was to go sub 10 min and my time was 9.47. 9.30 would've been doable if my mind just wasn't so weak. Quite nice little lactic acid overflow.

pm.

Hang Power Snatch. 2x5 with 45 kg 2x5 50kg
OHS 5x75, 3x80kg, 2x90kg(pr). I've broken my wrist over a year ago and this hurts a bit. Have to use wristwraps.
Power Jerk behind the neck. 5x75kg, 5x85kg, 3x5x90kg
GHD situps 3x20

I go to my station's gym and there's no proper oly lifting platform and not many rubberplates so cannot really bang and slam but it will have to do for now.
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Old 09-29-2009, 10:47 AM   #2
Tuomas Tiihonen
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Re: Survival of the crossfittest

29/09/2009

pm

10k run

Planned to go slow since my legs felt little sore from yesterday. But running felt good and ended up makin pr, about 47.20 and wasn't even allout effort.

It's strange that sometimes when you feel good and relaxed and then go running it sucks very bad and sometimes your legs are sore and you feel tired and still it feels like you're running in clouds
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Old 09-29-2009, 12:16 PM   #3
Tommi Katila
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Re: Survival of the crossfittest

Hyvä äijä!! Welcome.
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36/186cm/98kg
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Old 09-30-2009, 01:22 PM   #4
Tuomas Tiihonen
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Re: Survival of the crossfittest

Quote:
Originally Posted by Tommi Katila View Post
Hyvä äijä!! Welcome.
Cheers mate!

30/09/2009 At work

pm.

At work and late in the evening so decided to keep it simple and short.

Warm up with a boxing bag about 10 min.

Alternated between 20 x kb jerks with two 16kg and 20 x c. 32kg t-handle bar swings. 5 rounds each/200 reps total. Started a set every minute. Total time 9.47.

Calf raises in a press 3 x 30
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Old 10-01-2009, 11:22 AM   #5
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Re: Survival of the crossfittest

01/10/2009

Busy night at work so slept long in to the day. Felt tired all day long but finally got my lazy *** to the gym.

About a mile run to the gym and bit warming up and then...

5 rounds of:

500 m row and 100kg dl 10 reps

total time: 13.55

Could shed a minute of the time if the rower and lifting platform were next to each other.

A bit abwork.

Run back home.
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Old 10-06-2009, 01:02 PM   #6
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Re: Survival of the crossfittest

2/10/09 Friday

Paintball, sauna and some "moderate" alcohol consuming with workbuddies.

3/10/09 Saturday

Sauna and some more "moderate" alcohol consuming at my friends bd party.

4/10/09 Sunday

Recovering

5/10/09 Monday at work. Felt really fresh

Didn't have time to train so that equals four days without training. Cant remember the last time that has happened.

6/10/09 Tuesday

Felt really tired after the shift but had a strong urge to train so...

2000m row/7:47 as a warm up

5x 500m rows/1:45 with 90 sec rest. A short rest and then...

5 rounds of:

5x thruster w 16kg db's
5x burpee
5x kipping pu

time 4:55 and felt really weak. My aim was to go 10 rounds but had to call it a quits and go home to eat and sleep.

p.m.

1 mile run to the gym

A few singles of power snatch up to 65 kg. Didn't feel very good.

8/6/4 reps of the following. 1 min rest between sets and bar on the floor so you have to clean it to press and squat.

Power clean 85kg
Shoulder press 60 kg
Front squat 85 kg

Run back home.
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Old 10-06-2009, 01:12 PM   #7
Tommi Katila
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Re: Survival of the crossfittest

Drunk!
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Old 10-08-2009, 06:51 AM   #8
Tuomas Tiihonen
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Re: Survival of the crossfittest

Quote:
Originally Posted by Tommi Katila View Post
Drunk!
Yeah, tell me about it

7/10/09 Wed work day

About 45 min of volleyball/football

50 burpees(over head clap and feet of the ground 5-10cm)
50 kb snatch 16kg 25/arm
50 alternating floor press(?) 16kg kb's 25/arm
50 thrusters 20 kg
50 ghd sit ups
50 kipping pu's
50 burpees

Time 24:20
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Old 10-08-2009, 02:25 PM   #9
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Re: Survival of the crossfittest

8/10/09 Thursday

a.m.

Row Helen time: 9:42.

This one really was tough and I surely tasted the iron. A lot of time went into shifting between the rower and the pull up bar since they are in different rooms.

p.m.

1 mile run to the gym.

shoulder press
5x60 kg, 4x 65, 3x 70,
push press
2x 75kg, 1x 80
Front squat
5x 80 kg, 4x 90, 3x 100, 2x 110, 1x 120, 1x 130
Back squat
5x 130kg, 4x 140, 3x1x 150, 2x 120
Good morning
6x 60kg, 5x 70, 5x 75

Run back home...
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Old 10-09-2009, 01:45 PM   #10
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Re: Survival of the crossfittest

9/10/09

a.m.

Easy running
6-7 km
20 bar muscle ups (10/5/5)

p.m.

Boxing bag
five 3 min rounds and 1 rest

Few sets of ghd sit ups and back extensions
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