#cross-fit — Public Fediverse posts

Today's #Workout

Mobility: 15 min GoWod + 15 min bike @ chill pace

Warm up:
- 2 rounds
- 30" machine
- 8 alternating world's greatest stretch
- 10 bootstrap squats
- 10 alternating Cossack squats
- 2 rounds (pvc -> barbell)
- 5 muscle cleans
- 5 front squats
- 5 tall cleans
- 5 squat cleans empty barbell

Strength: Squat cleans 6x 2:00 #SquatClean
- 2 squat cleans @ 80% 1rm or PRE8: 30 - 32 - 34 - 35 - 35 - 35 kg

Workout: "Clafoutis" 10 RFT, timecap 18:00, scaled to
- 15 wall balls, 3kg
- 2 half wall walks
Finished in 16:04

Added weight on the cleans because coach said so. And had a mini breakdown half through the clafoutis because that's how I roll apparently. Also, hemi-headache on going, so much fun

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Hoy, en #CrossFit, somos 8 chicas y 2 chicos.
ENTRENADOR: Buenos días, chicas.
UNO DE LOS CHICOS: Bueno, hay dos chicos.
ENTRENADOR: Buenos días, chiques.

Casi corto el calentamiento para aplaudir.

Eso sí, un "OLE" se me ha escapado.

#gymgirl

Today's #Workout

Hamstrings: 4 rounds
- 5x 35" Nordic hamstring curl hold (10" rest in between)
- 10 KAS Bridges (35 kg)
- 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)

Push ups:
- 3 rounds
- 10 Triceps Kick Backs e/s (6 kg)
- 10 DB Pull Overs (6 kg)
- 10 Negative Push Ups
- 2 rounds
- 15-20" Bottom of Push Up Hold
- 10 Plank transitions

After yesterday's deadlifts + accessory, I still did some more hamstring work because it feels like my legs are slacking, or I am. And then some push up work because well, it's needed.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout #Patseruurtje

Warm up 1: 10 mins bike

Warm up 2: 8 mins AMRAP
- 3 inchworms
- 10 banded goodmornings
- 10 Russian KB swings (12 kg)
- 5 deadlifts (empty 15 kg bar)
- 8 single leg Romanian deadlifts e/s (12 kg)

Strength: Deadlifts 4x 2:30 min
- 5 deadlifts at 80-85% 1RM
Tried first round at 80ish % (75 kg) then lowered to 65 kg because I was not keeping brace properly

Accessory: 16 min EMOM
- 8 Nordic hamstring curls
- 15 heel elevated narrow stance goblet squats (12 kg)
- 40" deadbugs
- 20 walking lunge steps

Seems my body is not 100% at the moment, but went, did a workout.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Mobility: 15 min GoWod

Warm up 1:
- 4x 30" machine (row - echo bike - ski - echo bike)

Warm up 2: 3 rounds
- 10 deadbugs
- 3 broad jumps
- 10 suitcase deadlifts e/s (16 kg)
- 3 clean deadlifts (pvc - bar)

Strength: Clean deadlift 5x 2:00
- 3 clean deadlifts @ 90-95% 1RM (of clean) -> 35 kg

Workout: "Mille-feuille" 5x 5:00 sets (time cap per set: 4:00) did RX
- 20 cal row
- 20 cal ski erg
did: 3:04 - 3:04 - 3:14 - 3:13 - 3:21

The wod itself was pure cardio & high intensity, and apparently I had some pent up something to burn, because even feeling depleted & exhausted I managed to do fairly good according to the notes (top performers: 2:40-3:20 / set)

Also, not the kind of mille-feuille I would rather have.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Sunnuntaina kisattiin hyroxin virallisissa kisoissa helsingin messukeskuksessa. Vaikka sinne ei mitään sijoituksia mentykään hakemaan, oli voitto silti meidän, koska suoritus onnistui täysin ja alle 1,5 tuntiin. Juoksuvauhti pysyi tasaisena alusta loppuun ja pisteet suoritettiin ilman virheitä ja häsläämistä.
Vaikka juoksu ei olekkaan meidän vahvuus, pisteiden suoritusvauhdissa oltiin kuitenkin top 30% vauhdissa 💪.
Aika 1:28:16

#hyrox #hyroxsuomi #crossfit #urheilu

Today's #Workout

Cardio: 20 mins erg bike (7,25km)

Warm up: 3 rounds
- 10 deadbugs
- 10 overhead deadbugs (5 kg DB)
- 8 prone Ys (1kg plates)

Push up focus: 3 rounds
- 20 elevated push ups (20in box) - must be unbroken
- 2 min rest

Accessory: 3 rounds
- 45-60" weighed (10 kg) plank on hands
- 45" side plank on hand e/s

I was not feeling like working out, but I still went and did something. It's been a while since I have focused on push-ups & planks and it feels like I have lost some 😞

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Mobility: 15 min GoWod

Warm up: 30 mins easy bike (10,25 km)

Meanwhile, coach came to say that the other three people registered were not showing up, and would I mind just do whatever in open gym, so I decided to do yesterday's WOD

WodPrep: 3 rounds:
- 10 single unders
- 2 burpees over the bar
- 3 deadlifts (35 - 45 - 50 kg)

Workout: "Kashyyyk" 6 rounds (max 2:00) with 1:00 rest in between, scaled to
- 30 single unders
- 8 burpees over the bar
- 8 deadlifts (50 kg)
Did: 1:29 - 1:37 - 1:41 - 1:39 - 1:37 - 1:49 = average 1:37,33

Then I foam rolled a bunch while I waited to teach yoga

It was a nice workout :)

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

So we started walking through the cracks of #CrossFit #Fitness #Coaching to share what we find along the way...

Follow #cracsfit and trust your moves 🐾

Today's #Workout #Patseruurtje #GymBroHour

Mobility: 22 min GoWod

Warm up: banded 7 + 30" weighed shoulder circles e/d

Strength: Bench Press 4x every 2:30 #BenchPress
- 5x bench press @80% 1RM -> 30 kg

Accessory: 16 min EMOM
- 12 DB Floor squeze press (7,5 kg)
- 8 single arm rows e/s (12,5 kg)
- 40" hollow hold
- 12 Arnold presses (5 kg)

The arm pump was real. It was needed.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Mobility: 15 min GoWod + snatch drills

Warm up: 3 rounds
- 1 min machine
- 5 roll & reach
- 3 world's greatest stretch e/s
- 3 muscle snatch (pvc -> barbell)
- 3 snatch push press (pvc -> barbell)
- 3 snatch balance (pvc -> barbell)

Strength: Squat Snatch 6x 2:00 #SquatSnatch
- 2 squat snatch singles @ 75-78% of 1RM
- sets 1-3: 17 kg
- sets 4-6: 18 kg

Workout: "Naboo"
- 20 min max cal row -> 257 cal

the row left my glutes & hamstrings sore (so I foam rolled before heading back home) and it was rather annoying that my hands were slipping on the handle from the sweat. 20 min row is pure mental push too.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds
- 40" machine
- 10 single unders
- 3 broad jumps
- 3 inchworms
- 5 snatch high pull (pvc -> empy bar)
- 5 hang muscle snatches (pvc -> empy bar)

Strength: Power Snatch 8 min EMOM #PowerSnatch
- 2 power snatches @ 70-75% 1RM or RPE 7-8
- First four rounds: 25 kg
- Last four rounds: 27 kg

Workout: "MIami Heat", for time, time cap 20:00
- 40 - 32 - 24 - 16 - 8 cal row
- 100 - 80 - 60 - 40 - 20 single unders (since I cannot double unders)
Finished in 15:37

It was warm and sticky and humid. Chalk was life for the snatches. Also, jump rope just kills me, my legs & my lungs, more than any other cardio.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Mobility: 15 min GoWod

Warm up: 400 m run into 3 rounds (10" rest in between)
- 30" good mornings
- 30" air squats (narrow - sumo - normal)
- 30" one ring ring rows (both hands grabbing one ring)
- 30" Russian KB swings

Workout: 'Chaos Theory" for time in teams of 5, time cap 30 min, dayp (no working on the same movement at the same time)
- 225 cal erg bike
- 250 cal row
- 200 deadlifts (+- body weight)
- 300 Russian KB swings (heavy)
- 400 jumping air squats

We finished in 28:20 or so

Nice team with two newbies, we chipped at it and had fun and worked out together on this lively sunny labour day

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout number 1

Warm up: 3 min bike into 3 rounds
- 5 scapullar pull ups
- 5 hanging knee raises
- 10 walking step lunges
- 3 up downs

Gymnastics challenge for time, time cap 10 min
- 100 toes to bar -> knee raises
done in 8:08

Workout: "San Antonio Spurs", 3:00 - 3:00 - 3:00 - 4:00 wok, 1:00 rest in between, intermediate
- 12 cal air bike -> 16 cal er bike
- 12 burpees to bar
- max distance walking lunges
Total: 76 m walking lunges

It went surprisingly well for a 7 am workout. Surprised!

⬅️ ➡️

Today's #Workout number 2

Mobility: 15 min GoWod
Warm up:
- 2 rounds: 8 m banded side shuffle e/s + 10 slow banded air squats + 10 banded glutes bridges
- 10 90-90s + 10 90-90s into hip thrust

Strength: Back Squat #BackSquat 4x 2:30
- 5 back squats
Normally at 80% of 1RM, but that was not going to happen, so I did 48 kg (75%)

Accessory: 16 min EMOM
- 8 single leg KB dead lifts e/s (12 kg)
- 15 goblet squats (12,5 kg)
- 20" kneeling KB around the world e/d (16 kg)
- 15 American KB swings (16 kg)

Surprising I still had energy to do a second workout today, I did have to adjust the weight, but I still managed a respectable 75%, and the accessory went very well.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Mobility: 10 min GoWod

Warm up: 3 rounds
- 1 min machine / shuttle runs
- 15" side plank e/s
- 10 single leg glutes bridges e/s

Gymnastics: Rope climb focus #RopeClimb
- warm up:
- 5x foot lock drill
- 5x foot lock + stand drill
- 5x foot lock + stand + climb hands up drill
- workout: 9 min EMOM
- 2 zombie rope climbs #ZombieRopeClimb
- 20 alternating hip taps in plank
- rest

Workout: 'Golden state warriors", 10 min AMRAP, scaled to
- 10x push press @ 25 kg
- 10 box step ups @ 20in
did 5 rounds + 7 reps

The foot lock went ok, but the zombie climbs were annoying (rope is too short for that, and too thick to be comfortable). Then the workout I did RX weight, but intermediate/scaled amounts + step ups, because I did not feel coordinated enough to even do lower box jumps.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Mobility: 15 min GoWod

Warm up: 2 min ski erg + 3 rounds
- 3 inchworms
- 5 roll & reach
- 3 clean deaflifts
- 3 muscle cleans
- 3 strict presses

Strength: Clean & Jerk 6x 2:00 #CleanJerk
- 1 power clean + 1 hang power clean + 1 push jerk @ 70-72% of 1RM = 25 kg

Workout: Classic Gwen, fort ime, time cap 10:00
- 15 - 12 - 9 clean & jerks (scaled weight to 50% 1RM = 17,5 kg)
- Each set unbroken, if you break, restart the set
Finished in 5:00

It was a lot of clean & jerking today. When coach says he doesn't like programming a classic workout, it says enough.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Four mile ruck with 60 lbs and some lifting buddies then off to #CrossFit

The shoulder press and ring dips were great for my shoulder and the weighted sit-ups felt real nice with my various hernia meshes so I was a real stand-out in today's workout

(by "stand-out" I mean "that guy really stands out because he's got modifications for his modifications in this workout")

Still good to see my lifting buddies and other gym folks

#WeHackHealth

Today's #Workout was a #Patseruurtje #GymBroHour

Mobility: 15 min GoWod

Warm up: Banded 7s + 30" cuban presses (1 kg plate e/h) + 30" mini circles (1 kg plate) & abduction + 30" mini circles + adduction

Strength: Strict Press 4x 2:30 #StrictPress
- 8x strict press at 65-70% 1RM -> 19 kg (67,5%)

Accessory: 16 min EMOM
- 40" lateral & frontal raises (4 kg)
- 10 Skull crushers (5 kg)
- 40" hollow hold
- 10-12 ball slam ygig (20 kg)

The ball slam is always therapeutic after a crappy day at work. I just wish it was a bit lighter so I can properly snatch it and then slam it

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon