#crossfit — Public Fediverse posts

Today's #Workout was working on pull ups & running 😳

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (7 kg - that's 1 kg more than usual)

Tricpes, Core & Pull: 3 rounds
- 10 banded lat pull down in hollow hold (2x 15 kg band)
- 30" weighed plank (10 kg)
- 15 banded face fulls (24 kg)

Modified pull ups: 12 rounds
- 3 toe assisted pull ups
- 45-60" rest

What happened to me: 2 km run, 8:10 pace 🐢 so far my longest run ever

I still had some time while Jan finished his workout, so somehow I decided to go out for a run. I went with the idea of running 1.6 km, but I saw I had time, so did the whole 2 km in the end.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PullUps #PullUpProgram #FitnessGoals

Today's #Workout was working on pull ups & running 😳

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (7 kg - that's 1 kg more than usual)

Tricpes, Core & Pull: 3 rounds
- 10 banded lat pull down in hollow hold (2x 15 kg band)
- 30" weighed plank (10 kg)
- 15 banded face fulls (24 kg)

Modified pull ups: 12 rounds
- 3 toe assisted pull ups
- 45-60" rest

What happened to me: 2 km run, 8:10 pace 🐢 so far my longest run ever

I still had some time while Jan finished his workout, so somehow I decided to go out for a run. I went with the idea of running 1.6 km, but I saw I had time, so did the whole 2 km in the end.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PullUps #PullUpProgram #FitnessGoals

Today's #Workout was a pull up accessory session

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (6 kg)

Strength: 3 rounds
- 10 barbell skull crushers (10.5 kg)
- 6 bent over KB rows e/s (16 kg)
- 45" face up Chinese plank https://www.youtube.com/watch?v=FkvKR3nkQts

After a super long day with some crap, I wanted to do some exercise, but not a full patseruurtje or a wod, this was perfect.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PullUps #FitnessGoals #PullUpProgram

𝐃𝐨𝐧’𝐭 𝐆𝐞𝐭 𝐇𝐮𝐧𝐠 𝐎𝐮𝐭 𝐓𝐨 𝐃𝐫𝐲 𝐁𝐲 𝐂𝐨𝐮𝐧𝐭𝐞𝐫𝐟𝐞𝐢𝐭𝐞𝐫𝐬.

𝐓𝐞𝐬𝐭 𝐘𝐨𝐮𝐫 𝐆𝐞𝐚𝐫:
www.ROIDTEST.eu

#ROIDTEST #TestYourGear #ANABOLICS #PED #AAS #IFBB #NPC #ContestPrep #WilliamLlewellyn #DavePalumbo #FitFam #Bodybuilding #Bodybuilders #Bodybuilder #Powerlifter #Powerlifting #Powerlifter #Strongman #CrossFit #FitnessPro #BikiniPro #ContestPrepCoach #RXMuscle #MuscularDevelopment #GymLife #GymTime #GymRats #Physique #Fitness #KnowledgeIsPower

𝐁𝐨𝐝𝐲𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐬𝐚𝐟𝐞𝐭𝐲 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐬𝐭𝐚𝐫𝐭 𝐚𝐧𝐝 𝐞𝐧𝐝 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐰𝐞𝐢𝐠𝐡𝐭 𝐛𝐞𝐥𝐭.

𝐏𝐫𝐨𝐭𝐞𝐜𝐭 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐟𝐫𝐨𝐦 𝐭𝐡𝐞 𝐝𝐚𝐧𝐠𝐞𝐫𝐬 𝐨𝐟 𝐭𝐡𝐞 𝐢𝐫𝐨𝐧 𝐠𝐚𝐦𝐞.

𝐓𝐞𝐬𝐭 𝐘𝐨𝐮𝐫 𝐆𝐞𝐚𝐫:
www.ROIDTEST.eu

#RODTEST #TestYourGear #ANABOLICS #PED #AAS #IFBB #NPC #ContestPrep #WilliamLlewellyn #DavePalumbo #FitFam #Bodybuilding #Bodybuilders #Bodybuilder #Powerlifter #Powerlifting #Powerlifter #Strongman #CrossFit #FitnessPro #BikiniPro #ContestPrepCoach #RXMuscle #MuscularDevelopment #GymLife #GymTime #GymRats #Physique #Fitness #KnowledgeIsPower

UNDERDOG STEPS UP PERFORMANCE TEAMS, COMPETES IN CALGARY

The Underdog Dance Corp. is Waterloo Region’s first beginner-focused adult dance studio. They introduced a more intensive training regimen for their performance team earlier this year, including strength and flexibility training in a second studio in Uptown Waterloo.   

“It’s just the consistency and the hard work to train the body to do it, and you literally practice showing up for yourself fully,” Emily Peat, the director of the Underdog studio, said.   

The studio sent its competitive teams to the Calgary International Salsa Congress from Mar. 26 to Mar. 30, 2026, which featured salsa and bachata dancers from around the world, as well as local professionals and troupes from all over North America. Quinn Vandenheuvel and Emily Dodsworth placed second in the amateur heated bachata division. Peat and Jorge Pablos placed first in the professional bachata heated division. Peat and Phil Roy placed second in the professional salsa showcase division. Bani Singh placed third in the professional-amateur (pro-am) open showcase division with Phil Roy.  

There are 13 students in three teams, who competed. The Bachata Partner amateur team, the Bachata Ladies Styling pro-am team and the Salsa Shines pro-am team. All teams were trained to compete in amateur categories.  

“It all kind of comes down to that in the end. If we teach good fundamentals to people right, then we’ll succeed with our students. And they’ll succeed, whether it’s in our class or out on the dance floor,” Phil Roy, the Experience Manager at Underdog and an instructor, said.  

The team’s six-hour training regimen has included strength training, flexibility training and acro training alongside running through their dance routines. The conditioning, cross-training and technique work help make sure the dancers are prepared for competition.   

“They’re low stakes, relatively—if you win a dance competition, whatever. But you practice discipline. You practice being there for yourself. You practice, ‘how can I react in moments of high stress?’,” Peat said.  

Many of the dancers also competed in “heats”, which require them to improvise for one and a half minutes to a random song within their registered category and style.   

“Because everyone’s relying on everybody else, to make sure that everybody comes away from the competition with a good experience. So, it does take that the group effort to achieve a shared goal,” Victoria Giampaolo, an Underdog student and team captain, said.  

In the week leading up to the Calgary International Salsa Congress, the students are performing in front of their peers periodically in the studio.   

The Calgary congress is one of many competitions that the Underdog Dance Corp. are planning to participate in this year—other cities include Montreal and Toronto.   

“[Competition] really brings the social aspect of dance to the front in a way that a showcase team doesn’t as much. So I really like that. It makes me push myself,” Giampaolo said. 

UNDERDOG STEPS UP PERFORMANCE TEAMS, COMPETES IN CALGARY

The Underdog Dance Corp. is Waterloo Region’s first beginner-focused adult dance studio. They introduced a more intensive training regimen for their performance team earlier this year, including strength and flexibility training in a second studio in Uptown Waterloo.   

“It’s just the consistency and the hard work to train the body to do it, and you literally practice showing up for yourself fully,” Emily Peat, the director of the Underdog studio, said.   

The studio sent its competitive teams to the Calgary International Salsa Congress from Mar. 26 to Mar. 30, 2026, which featured salsa and bachata dancers from around the world, as well as local professionals and troupes from all over North America. Quinn Vandenheuvel and Emily Dodsworth placed second in the amateur heated bachata division. Peat and Jorge Pablos placed first in the professional bachata heated division. Peat and Phil Roy placed second in the professional salsa showcase division. Bani Singh placed third in the professional-amateur (pro-am) open showcase division with Phil Roy.  

There are 13 students in three teams, who competed. The Bachata Partner amateur team, the Bachata Ladies Styling pro-am team and the Salsa Shines pro-am team. All teams were trained to compete in amateur categories.  

“It all kind of comes down to that in the end. If we teach good fundamentals to people right, then we’ll succeed with our students. And they’ll succeed, whether it’s in our class or out on the dance floor,” Phil Roy, the Experience Manager at Underdog and an instructor, said.  

The team’s six-hour training regimen has included strength training, flexibility training and acro training alongside running through their dance routines. The conditioning, cross-training and technique work help make sure the dancers are prepared for competition.   

“They’re low stakes, relatively—if you win a dance competition, whatever. But you practice discipline. You practice being there for yourself. You practice, ‘how can I react in moments of high stress?’,” Peat said.  

Many of the dancers also competed in “heats”, which require them to improvise for one and a half minutes to a random song within their registered category and style.   

“Because everyone’s relying on everybody else, to make sure that everybody comes away from the competition with a good experience. So, it does take that the group effort to achieve a shared goal,” Victoria Giampaolo, an Underdog student and team captain, said.  

In the week leading up to the Calgary International Salsa Congress, the students are performing in front of their peers periodically in the studio.   

The Calgary congress is one of many competitions that the Underdog Dance Corp. are planning to participate in this year—other cities include Montreal and Toronto.   

“[Competition] really brings the social aspect of dance to the front in a way that a showcase team doesn’t as much. So I really like that. It makes me push myself,” Giampaolo said. 

Det finns nog få saker som älskas så mycket av stora influensers överlag som att bara kopiera populära saker som andra har sagt för att på det viset själv få stor spridning. Det här är någonting jag har påpekat ganska många gånger genom åren och jag upplever fortfarande att människor inte förstår problemet med att influensers leker en dålig visklek med ämnen som berör […]

Det finns nog få saker som älskas så mycket av stora influensers överlag som att bara kopiera populära saker som andra har sagt för att på det viset själv få stor spridning. Det här är någonting jag har påpekat ganska många gånger genom åren och jag upplever fortfarande att människor inte förstår problemet med att influensers leker en dålig visklek med ämnen som berör […]

Det finns nog få saker som älskas så mycket av stora influensers överlag som att bara kopiera populära saker som andra har sagt för att på det viset själv få stor spridning. Det här är någonting jag har påpekat ganska många gånger genom åren och jag upplever fortfarande att människor inte förstår problemet med att influensers leker en dålig visklek med ämnen som berör […]

Det finns nog få saker som älskas så mycket av stora influensers överlag som att bara kopiera populära saker som andra har sagt för att på det viset själv få stor spridning. Det här är någonting jag har påpekat ganska många gånger genom åren och jag upplever fortfarande att människor inte förstår problemet med att influensers leker en dålig visklek med ämnen som berör […]

Today's #Workout

Mobility: 2 rounds
- 10 banded pass overs
- 10 manmakers

Warm up: 8 min AMRAP
- 3 power snatch (empty bar, 15 kg)
- 3 2" pause front suqat (emtpy bar, 15 kg)
- 10 deadbugs
- 4 up-downs
- 8 box step ups

Strength: 6x every 90 sec: 2 2" pause front squat (at around 80% of 1RM) #PauseFrontSquat #FrontSquat
- 35 kg
- 36 kg
- 37 kg
- 38 kg
- 39 kg
- 40 kg

Workout: Camaro (scaled to)
- 2 rounds:
- 15 power snatch (empty 15 kg bar)
- 15 bar facing burpees
- Finished in 4:37
- At minute 6: 2 rounds:
- 12 overhead squats (empty 15 kg bar)
- 12 burpee box step overs (20 in)
- Finished in 4:26
- At minute 12: 2 rounds:
- 10 squat snatch (emtpy 15 kg bar)
- 10 burpee box get over (24 in)
- Finished in 4:55

Getting into the WODs again, having fun, this one left me quite flushed for a while after, but I kept a good tempo & scaled well since goal was 4:00 per round and timecap 5:00 to get some at least some rest between parts.

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

This is for all the people who are not afraid of ChatGPT 4.

A few weeks ago I wrote a blog post on tips for geriatric #crossfit

Today I asked GPT to write a similar post. It's kb is from fall 21 so it doesn't have my post.

You can see both mine and ChatGPT here:

https://notes.kateva.org/2023/02/tips-for-geriatric-crossfit-addict.html

Fuck but it's good.

#AI #ChatGPT4 #crossfit #beafraid #whitewater

Ihan kelpo vetoja keuhkovaivaiselle.
#soutu #intervalli #crossfit #crossfitlinchpin #row

Ihan kelpo vetoja keuhkovaivaiselle.
#soutu #intervalli #crossfit #crossfitlinchpin #row