“Jack”
Complete as many rounds as possible in 20 minutes of:
Push press, 10 reps, 52,5/35
Kettlebell swing, 10 reps 24/16
Box jump, 10 reps, 24/20″
2017 Meridian Regional Highlights
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Author: The Black Book
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040717 Tiistai
20 reps deadlift at 50% or less from estimated 1RM
add 2,5-5kg from the last time
then every 5 minutes for 3 sets,
10 deadlift at the same weight
If you have reached a point where you think 20 repetitions is no longer possible, change the first set to 10 reps and the last 3 sets at 70% from the first 10 reps.
Petteri Alho at Sawotta 2017
Pic: Marko Vallius
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030717 Maanantai
couple workout
For time:
100-80-60-40-20 cal erg
10-8-6-4-2 muscle-up
Nea Hukkinen was 16th at Sawotta 2017. She’s been doing solid work and this competition showcased it perfectly. We’ll be hearing more from this young lady in the future for sure.
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010717 Lauantai
5 rounds,
1 minute per station for repetitions:
1. overhead squat 50/35
2. toes to bar
3. db alternating snatch
Three person teams, each start from different movements.
Coach Stigu, Annastiina Aamurusko placed 24th in Sawotta. Stigu recently started to show more interest in competing again. Stigu is a veteran in CF competitions, but has had a break of some time from the competitive floor. It is nice to see Stigu showing her passion through competing and setting a wonderful example for our athletes an people she gets to train.
Pic: Marko Vallius
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300617 Perjantai
Our young gun, Martti Myllynen placed 23rd in Sawotta 2017. Martti is the future, we count on him.
Pic: Marko Vallius
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290617 Torstai
Couple workout
3 rounds for time of,
42 cal erg
30 wallball 20/14
18 kettlebell swing 32/24
9 box jump overs 24″
Split repetitions in one movement as desired.
Tuomo Liukkonen placed 16th in Sawotta 2017 even though he was uncertain wether he would start or not. Apparently the flu was in the past that much so that he could compete safely. His performance actually got better as the day went on and finished his last event 9th. Good example from Tuomo for our younger competitors and for the whole community.
Pic: Marko Vallius
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280617 Keskiviikko
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Score is total number of pull-ups completed for each round.
Anette Laiho (in he picture black hoodie) almost made it to the finals at Sawotta 2017. She placed 11th as the top 10 made it to the final. First outside our gym competition for Anette as well. She has made huge progress while still managed to keep up her studies and now a job in Helsinki.
Pic: Marko Vallius
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270617 Tiistai
20 reps deadlift at 50% or less from estimated 1RM
add 2,5-5kg from the last time
then every 5 minutes for 3 sets,
10 deadlift at the same weight
If you have reached a point where you think 20 repetitions is no longer possible, change the first set to 10 reps and the last 3 sets at 70% from the first 10 reps.
Iiro Lius competed in the teens category at the Sawotta 2017. Iiro finished 7th. Iiro has just started to train in our Sport classes and we’ve already seen big development before that, so we’re looking forward to watch him grow as an athlete.
Pic: Marko Vallius
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260617 Maanantai
For time:
40-30-20-10
burpee
air squat
push-up
walking lunge
Matias Salmela made it to the finals at Sawotta 2017. Great effort and he is obviously following his bigger brothers (Mikko) steps to the top competition in Finland. Matias was 10th in the men’s open category.
Pic: Marko Vallius
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230617 perjantai ja 240617 Lauantai
Hyvää Juhannusta!
Ei ohjattuja tunteja. Alasali vapaassa käytössä normaalisti.
Pic: Marko Vallius