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#crossfit — Public Fediverse posts

Live and recent posts from across the Fediverse tagged #crossfit, aggregated by home.social.

  1. Today's #Workout

    Mobility: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Warm up 1: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    "Who needs arms anyway?" 4 rounds
    - 10 tricpes roll bacls (4 kg first round, 5 kg rest)
    - 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
    - 8 (L+R) Russian twists (12 kg)

    Warm up 2: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics; 3 rounds #Plyometrics
    - 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
    - 4 lateral box jump overs (25 cm)

    Erg bike: 20 mins, 7,55 km

    I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.

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

  2. Today's #Workout

    Mobility: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Warm up 1: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    "Who needs arms anyway?" 4 rounds
    - 10 tricpes roll bacls (4 kg first round, 5 kg rest)
    - 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
    - 8 (L+R) Russian twists (12 kg)

    Warm up 2: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics; 3 rounds #Plyometrics
    - 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
    - 4 lateral box jump overs (25 cm)

    Erg bike: 20 mins, 7,55 km

    I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.

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

  3. Today's #Workout

    Mobility: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Warm up 1: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    "Who needs arms anyway?" 4 rounds
    - 10 tricpes roll bacls (4 kg first round, 5 kg rest)
    - 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
    - 8 (L+R) Russian twists (12 kg)

    Warm up 2: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics; 3 rounds #Plyometrics
    - 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
    - 4 lateral box jump overs (25 cm)

    Erg bike: 20 mins, 7,55 km

    I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.

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

  4. Today's #Workout

    Mobility: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Warm up 1: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    "Who needs arms anyway?" 4 rounds
    - 10 tricpes roll bacls (4 kg first round, 5 kg rest)
    - 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
    - 8 (L+R) Russian twists (12 kg)

    Warm up 2: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics; 3 rounds #Plyometrics
    - 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
    - 4 lateral box jump overs (25 cm)

    Erg bike: 20 mins, 7,55 km

    I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.

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

  5. Today's #Workout

    Mobility: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Warm up 1: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    "Who needs arms anyway?" 4 rounds
    - 10 tricpes roll bacls (4 kg first round, 5 kg rest)
    - 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
    - 8 (L+R) Russian twists (12 kg)

    Warm up 2: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics; 3 rounds #Plyometrics
    - 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
    - 4 lateral box jump overs (25 cm)

    Erg bike: 20 mins, 7,55 km

    I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.

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

  6. Today's #Workout

    First some pull up work
    Warm up: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    Pull ups: 5 rounds
    - 5 banded pull ups (25+35 kg bands)
    - rest as needed

    Core: 3 rounds
    - 45" side plank e/s
    - 20" hanging knee tuck

    Then the actual workout of the day
    Warm up:
    - 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
    - 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

    Strength: 6x 1:30
    - 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

    Workout: 4 RFT, time cap 20 min, scaled to
    - 400 m run
    - 10 hang squat cleans (30 kg)
    Finished in 19:45

    This was a lot of stuff to do, and then I went and taught yoga. Tired now

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

  7. Today's #Workout

    First some pull up work
    Warm up: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    Pull ups: 5 rounds
    - 5 banded pull ups (25+35 kg bands)
    - rest as needed

    Core: 3 rounds
    - 45" side plank e/s
    - 20" hanging knee tuck

    Then the actual workout of the day
    Warm up:
    - 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
    - 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

    Strength: 6x 1:30
    - 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

    Workout: 4 RFT, time cap 20 min, scaled to
    - 400 m run
    - 10 hang squat cleans (30 kg)
    Finished in 19:45

    This was a lot of stuff to do, and then I went and taught yoga. Tired now

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

  8. Today's #Workout

    First some pull up work
    Warm up: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    Pull ups: 5 rounds
    - 5 banded pull ups (25+35 kg bands)
    - rest as needed

    Core: 3 rounds
    - 45" side plank e/s
    - 20" hanging knee tuck

    Then the actual workout of the day
    Warm up:
    - 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
    - 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

    Strength: 6x 1:30
    - 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

    Workout: 4 RFT, time cap 20 min, scaled to
    - 400 m run
    - 10 hang squat cleans (30 kg)
    Finished in 19:45

    This was a lot of stuff to do, and then I went and taught yoga. Tired now

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

  9. Today's #Workout

    First some pull up work
    Warm up: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    Pull ups: 5 rounds
    - 5 banded pull ups (25+35 kg bands)
    - rest as needed

    Core: 3 rounds
    - 45" side plank e/s
    - 20" hanging knee tuck

    Then the actual workout of the day
    Warm up:
    - 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
    - 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

    Strength: 6x 1:30
    - 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

    Workout: 4 RFT, time cap 20 min, scaled to
    - 400 m run
    - 10 hang squat cleans (30 kg)
    Finished in 19:45

    This was a lot of stuff to do, and then I went and taught yoga. Tired now

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

  10. Today's #Workout

    First some pull up work
    Warm up: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    Pull ups: 5 rounds
    - 5 banded pull ups (25+35 kg bands)
    - rest as needed

    Core: 3 rounds
    - 45" side plank e/s
    - 20" hanging knee tuck

    Then the actual workout of the day
    Warm up:
    - 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
    - 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

    Strength: 6x 1:30
    - 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

    Workout: 4 RFT, time cap 20 min, scaled to
    - 400 m run
    - 10 hang squat cleans (30 kg)
    Finished in 19:45

    This was a lot of stuff to do, and then I went and taught yoga. Tired now

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

  11. Today's #Workout

    Warm up: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics: 3 rounds #Plyometrics
    - 16 m skipping
    - 3 seated box jumps (35 - 40 - 40 cm)
    - 2 overhead slam ball toss (5 kg)

    Mobility: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Then a #Patseruurtje
    Warm up: banded 7s

    Strength: Seated Z press #SeatedZPress 4x 2:30
    - 18 kg
    - 18 kg
    - 18 kg
    - 19 kg

    Accessory: 16 min EMOM
    - 10 DB skull crushers (4 kg) #SkullCrushers
    - 12 DB chest flies (3 kg) #ChestFly
    - 40" hollow hold
    - 40" lateral raises (3 kg) #LateralRaises

    A nice chill workout, just what I needed. And nice getting easier on the seated jumps / box jumps.

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

  12. Today's #Workout

    Mobility: 2 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Warm up: 3 rounds
    - 10 deadbug overhead let down (8 kg)
    - 20 banded pull aparts

    Core & Pull: 4 rounds
    - 12 alternating renegade rows (9 kg) #RenegadeRows
    - 6 barbell skull crushers (12,5 kg) #SkullCrushers

    More core: tabata (20" work - 10" rest for 4 mins, alternating)
    - hollow hold
    - arch hold

    Nice workout to empty the mind after the fridge delivery and marathon meeting day

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

  13. Today's #Workout more #Patseruurtje #GymBroHour

    Mobility: 10 mins GoWod

    Warm up: Banded 7s

    Strength: 10min E2MOM #SeatedZPress
    - 5 Z-press 22 kg

    Accessory: 16 min EMOM
    - 10 Skull Crushers (5 kg) #SkullCrushers
    - 10 Chest Flies (2 kg, hi shoulder!) #ChestFly
    - 40" Hollow Hold
    - 40" Lateral Raises - ended being 12 reps (3 kg) #LateralRaises

    It was a chill workout, gave me a nice arm pump 😅

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

  14. Today's #Workout

    Hamstring rehab: 2 rounds
    - 5x 30" nordic hold
    - 5x 5" hold (SL)RDL
    - 10 KAS bridges
    - Superset: 8 Bulgarian split squats (2x 7kg) + 8 Bulgarian split squats (1x 7kg) + 8 Bulgarian split squats (body weight) e/s (new exercise added today after visit with PT that is very happy with my progress and with the strength symmetry of my legs)

    Warm up:
    - 60" pigeon pose e/s
    - 60" seated wide legged forward fold
    - 60" passive squat
    - 2 rounds
    - 8m banded crab walk e/s
    - 10 banded air squats
    - 10 banded glue bridges

    Strength: Deadlifts #Deadlifts
    - 5x5 65 kg (every 2:30)

    Accessory: 4 rounds
    - 10 weighed step ups e/s (had to lower the box height by 2 blue plates, 2x5kg)
    - 10 SLRDL e/s (12 kg)
    - 30" Copenhagen plank e/s

    It's nice catching a "patseruurtje" (best translation: Gym Bro Hour) from time to time. Now to wait out how my hamstring reacts to so many deadlifts in two days!

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

  15. getting caught up on #mastodon (hi, everyone!) a while back, I joined a #Crossfit gym. I did it as a way to cope with the #depression I was feeling and needed to turn to something other than #alcohol I'll post more on both those topics later.

    today is the end of week 8. I'm still not seeing results, but I feel them. I'm slowly upping the weight, and runs feel more like breaks.

    my schedule has been attending M-W-F 7am hour-long class. today, I hit the point where I'm starting to feel like I'm missing out on the days I don't go. is this what being a gym rat feels like? this little band nerd / orch dork / #clarinetist has never felt this before.

  16. Falls ihr #creatine nehmt ein Tipp: regelmäßig Nierenwerte checken lassen. Ich hör mit #Kreatin wieder auf, weil meine Werte dadurch so schlecht geworden sind. #fitness #crossfit

  17. Today's #Workout

    Warm up: banded 7s (two rounds)

    Strength: Pause Bench #PauseBenchPress 4x E3MOM
    - 6 2" pause bench press - 25 kg

    Accessory: 4 rounds
    - 10 skull crushers (5 kg) #SkullCrushers
    - 20 alternating KB pull through in plank (10 kg) #PlankPullThrough
    - 10 front raises (3 kg) #FrontRaises

    Chill workout, some strength, some talking around.

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

  18. Thought I should maybe write an #introduction
    Hi I’m affix (previously cli on the bird site) I’m a new #mastoadmin running pentest.sh
    In the real world I’m a #RedTeam and Pentest Engineer for a large MSP Software organisation. I currently hold #OSCP #OSEP #OSWE and almost #OSED
    I was previously a #SoftwareEngineer and #DevOps advocate. I specialise in #Python #Ruby #C and #Golang
    In my spare time I take part in #CrossFit and Play music.
    Glad to be part of the #fediverse