#crossfit — Public Fediverse posts

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

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

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

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

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

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

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

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

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

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

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

Grip it & hold it: 5 rounds
- 30m farmer carry (2x 20kg) #FarmersCarry
- 20" superman hold (first round as is, next with 1kg plates in each hand)
- 20" bar hang

Modified pull ups: 8 rounds
- 4 toe assisted pull ups
- 60" rest

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

Plyometrics: 4 rounds #Plyometrics
- 4 box jumps (from plates onto scary 😧 box: 30 - 35 - 37 - 40 cm)
- 2 deep squat jump into broad jump (can't do the kneel to squat jump)

Sad yoga class was cancelled again, but I got a workout in for myself too.

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

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

Double Trouble: 3 rounds
- 10 renegade rows (L+R=1) (9 kg) #RenegadeRows
- 10 scap pull ups

Core, pls: 4 rounds
- 5 V-up complex
- 20 alternating quadruped opposites

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

Plyometrics: 3 rounds #Plyometrics
- 3 half kneeling lateral jumps e/s
- 2 lateral jumps over object

Run: 2,53 km - 18:43 - 7:25/km pace #Run

Extra: 15 min AMRAP: reset the rubber stall mats that had to be removed yesterday because the (rain water, luckily) sewage backed up

I got complimented on my progress both on pull ups & jumping by a couple people in the gym 😊 I got rained on during the last kilometre of the run, so I can tick running in the rain off the non existing sports' bucket list

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

Today's #Workout

Chill: 10 mins erg bike

Warm up 1: 3 rounds
- 10 deadbug overhead let down (first round 8 kg, my elbow was feeling so-so, but seemed ok so 9 kg for the rest)
- 20 banded pull aparts

Core OMG: 4 rounds
- 7 bent over KB rows e/s (16 kg) #BentOverKBRow
- 60" plank
- 8 banded lat pulls in plank

Pull ups: 12 rounds
- 2 banded pull ups (25+25 kg band) #BandedPullUps
- 60" rest

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

Plyometrics: 3 rounds #Plyometrics
- 3 explosive split squat jumps e/s https://youtu.be/AmgM_PjBq0I?t=48
- 3 explosive (elevated 20") push ups

Feeling quite run down lately. Thursdays are really killing me. I wasn't vibing with the WOD today, so worked on stuff

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

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

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

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

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

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

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

Strength: "Who needs arms anyway?" 3 rounds
- 45" side plank e/s
- 8 triceps roll backs ( 4 kg - 5 kg - 5 kg)
- 6 chest supported DB rows (12,5 kg - 15 kg - 15 kg)

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

Plyometrics: 3 rounds #Plyometrics
- 4 bench jump over (2x5 yoga blocks = 38cm tall by 24cm wide)
- 3 tuck jumps

Nice chill workout again, pity of not teaching yoga, but I get they need a minimum amount of people

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

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

Core: 3 rounds
- 12 banded lat pulls in hollow (25 kg band)
- 12 (L+R) Russian swings (12 kg)
- 12 toe assisted pull ups

Hang & Grip: 5 rounds
- 20-40" hang (40" - 30" - 30" - 30" - 28")
- 60" rest

Plyometrics (forgot to do the warm up here): 3 rounds #Plyometrics
- 3 half kneeling lateral jumps e/s
- 3 single leg knee tucks e/s
- 12 tibialis raises

Run: 2,5 km - 18:43 - 7:27/km pace, with my fastest so far split at 7:00/km #run

Feeling very tired, but still managed to get a workout in. But clearly more tired than I thought since I forgot to do the warm up for the plyometrics.

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

Today's #Workout

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

Plyometrics: 3 rounds #Plyometrics
- 8 m single leg bounding e/l
- 3 seated box jumps (35 - 37 - 40 cm)

Workout: was #Patseruurtje a 36 min E2MOM in teams of 2
- 24 Axle bar deadlifts (ygig) (50 - 40 - 45 kg)
- Hand over hand sled pull (ygig) (110 - 110 - 135 kg)
- 24 DB push press (ygig) (9 kg)
- Sled Push (ygig) (135 kg)
- 10 Weighed reverse lunges e/s (12,5 kg)
- 20 Partner high five in plank

Short & sweet, or rather salty sweaty. Just what I needed.

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

Today's #Workout

Warm up 1: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: #Plyometrics
- 10 depth jump into tuck jump (24in box)

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

And then #Weightlifting class with clean & jerk focus
Warm up:
- Banded 7s
- 10 clean high pull + 10 strict press (15 kg)
- 8 clean high pull + 8 strict press (15 kg)

Hang muscle cleans 6x 5 #HangMuscleClean
- 15 - 18 - 20 - 23 - 25 - 25 kg

Power cleans 6x 3 #PowerClean
- 30 - 30 - 30 - 30 - 33 - 33 - 33 kg

Split stance strict press 6x 6
- 15 - 18 - 18 - 18 - 19 - 19 kg

Push press 6x 5 #PushPress
- 20 - 25 - 28 - 28 - 28 - 28 kg

Clean & jerk (split) 6x 3 #CleanJerk
- 25 - 25 - 25 - 25 - 25 - 25 kg

Deadlift 5x 5 #deadlift
- 55 - 60 - 63 - 65 - 65 kg

Had fun with the plyometrics, still very much WIP on all the Oly lifts

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

Today's #Workout

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

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

Strength: 3 rounds
- 35" weighed plank (10 kg) #WeighedPlank
- 60" batwing hold (10 kg) #BatwingHold
- 12 inverted rows / Australian pull ups #InvertedRows

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

Plyometrics: 3 rounds #Plyometrics
- 3 single leg broad jumps e/l
- 10 plate jump overs (sideways) total

Run: 3,02 km - 22:05 - 7:19/km pace (WTF) #run

Having fun with the plyometrics, and wtf it is with the running? Longer & faster than last time again?! (Skipped Saturday cause too warm, so did it today)

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

Today's #Workout

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

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

It's a great arms day: 3 rounds
- 10 DB reverse flys (4 kg) #ReverseFly
- 10 BB biceps curls (14,5 kg) #BBBicepsCurls
- 10 DB lateral raises (4 kg) #LateralRaises

Modified pull ups: 10' EMOM
- 4 toe assisted pull ups

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

Plyometrics: 3 rounds #Plyometrics
- 2 jump over object (2x4 plus one on top = 38 cm at the highest point)
- 2 knee to standing jump (added some elastic band help to these)

It was warm and muggy, so this was plenty of work. Did get a nice arm pump.

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

Today's #Workout

Warm up 1: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 16 m skippy
- 8 m burpee broad jump

Warm up 2: 2 min bike

Warm up 3: 2 rounds
- 10 alternating reverse lunges
- 10 glute bridges on heels
- 10 sit ups
- 5 bootstrap squats
- 3 broad jumps

Strength: Backsquats for load, every 2 mins #BackSquat
- 5x 35 kg
- 4x 40 kg
- 3x 45 kg
- 2x 50 kg
- 1x 53 kg
- 1x 55 kg
- 1x 58 kg

Workout: 5 rounds for time, time cap 18 min, did intermediate:
- 30 alternating reverse lunges
- 30 sit ups

Core finisher 3 rounds
- 30" side plank L
- 30" rest
- 30" side plank R
- 30" rest
- 30" plank
- 30" rest
(I missed the first plank because I was putting the abmats away, so I started on the side, and did the last normal plank all alone)

Feeling way too tired, again

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

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

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

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

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

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

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 (8 kg)
- 20 banded pull aparts

Pump is real": 4 rounds
- 45" batwing hold (10 kg)
- 10 inverted rows
- 10 weighed Russian twists (12 kg)

Modified pull-ups: 6 rounds
- 5 toe assisted pull ups (18th hole J-hook, so higher up)
- 60" rest

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

Plyometrics: 4 rounds #Plyometrics
- 2 explosive split squats e/s
- 2 split leg slam ball e/s (I did these kneeling, should have been in a high lunge)
- 1 broad jump

Another session of working towards goals / on weaknesses

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

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 (8 kg)
- 20 banded pull aparts

Strength work for #PullUp : 5 rounds
- 10 incline bench supported chest DB row (12,5 kg)
- 10 prone Ys (first round 1 kg, then 1,5 kg)
- 30" active bar hang

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

Plyometrics: 3 rounds #Plyometrics
- 2 jump over object (first round 2x4 yoga blocks, then 2x4 plus one on top)
- 2 knee to standing jump (even with the scaling with plates under the knees these were nope)

Run: 2,52 km / 18:59 min / 7:32 min/km pace (7" faster pace & 0,5 m longer run, wtf?) #run

Feelings: I am baffled by my running. I am also going to need to scale the scaled knee to standing jump further & see what I feel confident using as an object to jump over (not a bench, no way)

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

Today's #Workout

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

Warm up 1: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (8 kg)

Core & Shoulders: 4 rounds
- 10 banded lat pull in hollow (25 kg band)
- 30" weighed plank (10 kg)
- 10 banded face pulls (25 kg)

Strength: 12x 45"
- 1 banded pull up (old 25 + new 35 kg band) #BandedPullUps
- rest remaining time

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

Plyometrics: 3 rounds
- double box jump to jump down (ground ➡️ 36 cm ➡️ 60 cm ➡️ ground) #DoubleBoxJump
- 2 Russian KB swings (20 kg) (instead of the 2 slam ball overhead ball tosses because we do not have slam balls) #RussianKBSwings
- 2 broad jumps (± 1,5m each) #BroadJump

Slowly getting back those banded pull ups (so annoyed I lost them) and the jumping confidence.

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

Today's #Workout

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

Warm up 1: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (7,5 kg)

Core & Pulling: 3 rounds
- 6 bent over KB rows e/s (16 kg)
- 45-60" plank hold on hands
- 8 banded lat pull in plank e/s (15 kg band)

Modified pull ups: 8x 1:30
- 4 toe assisted pull ups (increased height between box & bar)

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

Plyometrics: 3 rounds
- 6 alternating explosive split squat jumps
- 3 weighed jump squats (2x 7,5 kg)

More working on weaknesses today, since the yoga class did not go through 😔 . The split squat jumps required the three rounds to get coordination down 😅

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

Today's #Workout

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

Warm up 1: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (7,5 kg)

Triceps, Pull & Core: 4 rounds
- 8 triceps roll back (4 kg) #TricepsRollBack
- 8 inverted rows / Australian pull ups (14th hole) - these felt easy, so I should go down a notch #AustralianPullUps
- 30" side plank e/s

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog https://www.youtube.com/watch?v=l5A0mN7b6Yo

Plyometrics: 3 rounds
- 3 half kneeling lateral jumps
- 2 jump over obstacle (2x4 yoga blocks)
- 2 tuck jumps

Run: 2 km / 15:24 or 7:39km/h (which is 30" faster than 2 weeks ago)

Working on all those things that I feel don't get enough attention during the programmed wods. Or at least where I see zero improvement or even loss.

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

Today's #Workout was a Clean & Jerk weightlifting class

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up:
- banded 7s
- 10 banded strict presses
- 10 bent over rows (empty barbell)
- 10 strict presses (empty barbell)
- 10 upright rows (empty barbell) (elbow did not like these)
- 10 push presses (empty barbell)

Strength:
- 4x6 strict press: 23 / 22 / 22 / 21 kg (my shoulder was not liking it)
- 5x4 high pull: 25 / 25 / 25 / 25 / 25 kg (elbow was fine with these, go figure)
- 5x5 push press: 22 / 23 / 23 / 23 / 23 kg
- 6x3 power clean: 25 / 25 / 28 / 28 / 30 / 30 kg (working on the speed difference on these)
- 5x3 tall split jerks: 15 / 16 / 17 / 17 / 18 kg (tall jerks feel awkward / that's what she said!)
- 6x2 clean & jerk: 25 / 25 / 27 / 25 / 25 kg (squat clean, chose your jerk, so I split the jerk) lowered the weight to focus on a wider (longer?) split jerk jump

Lots of technique work today, and foot work, and speed work, and plenty of good remarks from the coach.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #CleanJerk #TallJerk #PowerClean #StrictPress #HighPull #PushPress

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

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

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

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

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

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

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

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

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