#fitodon — 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: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

It's an easy day: 4 rounds
- 10 prone Ys (1,5 kg)
- 40" face up Chinese plank
- 40" face down Chinese plank (ouch)

Then the #Patseruurtje
Warm up 2:
- 2 rounds: 8 m banded side shuffles e/d; 10 3" down banded air squats; 10 banded glute bridges 1" hold
- 10 90-90s, 10 90-90s with hip thrust; 1 min pigeon e/s

Strength: Romanian deadlifts 4x 2:30 #RomanianDeadLift
- 6 Romanian deadlifts (55 kg)

Accessory: 16 min EMOM
- 8 single leg glute bridges e/s (20 kg)
- 40" hollow rocks
- 15 goblet squats (12,5 kg)
- 8 reverse lunges e/s (12,5 kg)

Love me a #Patseruurtje this was really nice 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:
- 1 min row
- 2 rounds
- 10 air squats
- 10 PVC good mornings
- 10 PVC pass throughs
- 10 PVC strict press
- 1 round
- 7 empty BB back squats
- 7 empty BB strict press
- 7 empty BB deadlifts

Strength:
- Back squat : 12 min for 1RM: 3x 35kg - 2x 45 kg - 1x 55 kg - 1x 60 kg - 1x 65 kg (same as older PR) #BackSquat
- Strict press: 10 min for 1RM: 5x 20 kg - 1x 25 kg - 1x 28 kg - 0x 30 kg (1 kg less than old PR) #StrictPress
- Deadlift: 12 min for 1RM: 3x 45 kg - 2x 65 kg - 1x 75 kg 1x 85 kg (10 kg less than old PR) #deadlift

Workout: 60 cal row for time: 3:52

It was ok, not fun after crappy day with way too long meeting

#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

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

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

Warm up: banded 7, then 2 rounds:
- 10 (empty 15kg barbell) snatch grip upright row
- 10 (empty 15kg barbell) snatch grip strict press
- 8 (empty 15kg barbell) back squat 2" down

Snatch High Pull 5x 4: 20 - 20 - 23 - 23 - 23 - 25 kg #SnatchHighPull

Hang Muscle Snatch 6x 3: 18 - 20 - 20 - 23 - 20 kg (the 23 kg felt off so back down I went) #HangMuscleSnatch

Sotts Press 4x 5: 15 - 15 - 16 - 16 kg #SottsPress

Overhead Squat 5x 6: 18 kg #OverheadSquat

Snatch Balance 5x 3: 15 - 15 - 17 - 18 - 19 kg #SnatchBalance

Squat Snatch 6x 3: 18 - 18 - 20 - 20 - 20 - 20 kg #SquatSnatch

My right arm is being a bit annoying and feeling off, so focused on technique rather than loading the bar.

#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 0: 10 mins bike + 2 mins row

Warm up 1: 2 rounds
- 10 roll & reach
- 10 glute bridges
- 8 atl samson lunges
- 8 scap pull ups

warm up 2: 2 rounds
- 5 BB goodmornings
- 5 BB deadlifts
- 5 ring rows
- 5-10" ring hold

Workout: for time, time cap 8 mins: 9 - 7 - 5:
- ring muscle up transitions
- deadlifts (60 kg)
Finished in 5:59

Strength (post wod, ugh): deadlifts #deadlift
- 5x 60 kg
- 4x 65 kg
- 3x 70 kg
- 2x 75 kg
- 1x 80 kg
- 1x 83 kg
- 1x 85 kg

And then I taught yoga

After such a sucktastic week, the workout also did not help. At least yoga did.

#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
- 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

I arrived late, but coach let me through anyway

Warm up:
- 1 round: 30 single unders, 10 leg swings e/l, 5 inchworms (normally 2 rounds)
- 2 rounds: 5 deadlifts, 5 hang muscle clean, 5 push press, 5 clean & jerk

Strength/Cardio: 8 min EMOM
- 10 push press (17,5 kg)
- 30" bike

Workout: 6x 3 mins
- 225 m bike
- 35 single unders
- 5 clean & jerks (22,5 kg)
1:40 - 1:52 - 1:43 - 1:40 - 1:44 -1:49

Ded after the afternoon drives & meetings. But did it. But dead

#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 was a #Patseruurtje

Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 banded air squats
- 10 banded glute brides

Strength: Romanian deadlift 4x 2:30 #RomanianDeadLift
- 8 Romanian deadlifts (45 - 50 - 50 - 50 kg)

Accessory: 16 min EMOM
- 8 single leg glute bridges e/s (17,5 kg) #SingleLegGlutesBridges
- 15 goblet squats (16 kg) #GobletSquats
- 20" kneeling KB around the world e/d (16 kg) #KBAroundTheWorld
- 8 reverse lunges e/s (12,5 kg) #ReverseLunges

I felt so so so tired after this it made no sense at all

#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: 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 (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 pull up focus one

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

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

Strength: 3 rounds
- 16 alternating renegade rows (8 kg) #RenegadeRows
- 20" active bar hang
- 10 barbell bicep curls (13,5 kg) #BBBicepsCurls

Modified pull ups: 10 rounds (or 10 min EMOM)
- 3 toe assisted pull ups
- 30-45" rest

This was nice, working on stuff, biceps looked wow on the curls 😸

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

Outdoor #workoutOfTheDay

x4:
1️⃣ Inclined push-up @ 35cm x7
2️⃣ Banded Bulgarian split squat @ ~20kg x10/side
3️⃣ Inclined laying leg raises x12
4️⃣ Banded face pull @ ~40kg x14
5️⃣ Banded leg abduction @ ~15kg x12/side

I didn't post it, but I tried #joggling with 3 clubs on Thursday. It was awful! Wind, arms exhaustion and lack of experience made me drop them 28 (🫨!) times in just 1 km.

I had to try this at least once. Alas I'm not yet ready. Sticking to balls for #EJC2026

#fitodon

Today's #Workout a pull up focused workout

Warm up: 3 rounds
- 20 banded pull aparts
- 10 overhead let down deadbugs (7 kg)

Core: 4 rounds
- 8 deadbugs
- 8 plank bring throughs e/s (9 kg)
- 8 hollow rocks

Strength: 4 rounds
- 10 Australian pull ups
- 10 prone Ys (1 kg)
- 10 banded lat pull downs (25+15 kg band since all the big bands were taken)

Run: 2km (I think it was faster than last week, but I did a booboo with my watch, so I have absolutely no proof of the whole workout!)

Nice chill workout working on achieving stuff.

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

#workoutOfTheDay

🚴‍♀️ Cycling to Quartier Libre 10'
🌡️8' warm-up

🏃‍♀️🤹‍♀️ #joggling 3 laps ➡️ 3.16 km w/ 25 ball drops
AJE* = 126.4 m

🚴‍♀️ Back home 10'

I am so not ready for this 5k. I have 3 joggling workouts left before leaving for the EJC. So the plan is to try 4 laps (~ 4k) next, hoping that my arms will hold for another 8 min.

Today was sunny with moderate wind. A few bursts made my balls drop, but the temperature was enjoyable at 20°C.

* Avg #Juggling Endurance

#fitodon #running

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

Today's #Workout was another pull up session

Warm up 1: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 2: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (6 kg)

Core: 3 rounds
- 8 (L+R) Russian twists, feet on floor (12 kg)
- 10 prone Y's on bench (1,5 kg)

Modified pull ups: 10 rounds
- 4 toe assisted pull ups
- 45-60" rest

Enjoying the solo work while other people do their thing, there is still camaraderie - like going for a stroll together after our respective workouts

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

Today's #Workout pull up program

Warm up 1: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 2: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (6 kg)

Core: 3 rounds
- 20 quadruped opposites
- 30" plank on hands

Strength: 3 rounds
- 45" batwing hold (9 kg)
- 10 chest supported inclined bench DB rows (12,5 kg)
- 10 lateral raises (4 kg)

Was not feeling the wod, so I did some more pull up accessory work

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

Today's #Workout

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

Pull up program

Warm up: 3 rounds
- 20 banded pull aparts
- 10 dead bug let down (5 kg)

Triceps, core & pull: 3 rounds
- 10 triceps roll ups (3 kg)
- 10 inverted rows
- 30" reverse plank

Modified pull ups: 12 rounds
- 2 toe assisted pull ups
- 30" rest

I tackled this with a "let's see if it goes" since my right arm is not super happy at the moment. So modified to make it slightly lighter.

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

Today's #Workout Pull up program

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug let down (6 kg)

Core: 4 rounds
- 3 V-up complex
- 20" hollow hold
- 20" superman hold

Biceps, core & Pulling: 3 rounds
- 16 alternating renegade rows (8 kg)
- 20" active bar hang
- 10 barbell bicep curls (12,5 kg)

12 ish mins bike @ chill pace

Still wondering what I am going to do with the programming of the gym, or if I am just going to jump ship and get my own programming so I can at least keep what progress I have made

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

Today's #Workout Pull up program part 1 - week 1 - day 2

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

Upper back & pulling: 5 rounds
- 10 inverted rows (hook on 14th hole)
- 10 lat pull downs (40 kg band)
- 10 prone Ys on bench (1 kg plates)

Somehow enjoying this a lot more this time

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

Today's #Workout

First back to my pull up program part 1 - week 1 - day 1
- Warm up: 3 rounds
- 20 banded pull apart (10 kg band)
- 10 dead bug let down (5 kg plate)
- Core: 3 rounds
- 10 deadbugs
- 10 plank bring throughs e/s (7,5 kg)
- 10 hollow rocks
- Modified pull ups: 10 rounds
- 3 toe assisted pull ups
- 30" rest

Then a #Patseruurtje
- Warm up:
- 2 rounds: 8m banded side shuffle e/s, 10 3" down banded squats, 10 banded glutes bridges
- 10 roll & reach, 10 alternating 90-90s, 10 alternating 90-90s into hip thrust
- build up to heavy 3 rep deadlift (guideline 85-90% 1RM - did not happen)
- Strength: 4x 2:30 #Deadlift
- 3 deadlifts (70 kg)
- Accessory: 16 min EMOM
- 8 Nordic hamstring curls
- 15 goblet squats (15 kg)
- 40" Pallof press (alternate sides per full round)
- 10 reverse lunges e/s (12,5 kg)

Really pondering subscribing to a different programming and doing those workouts, and maybe just join the patseruurtje & core for "group exercise" since the Mayhem programming does not seem to agree with me,

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

I haven't been posting my #WorkoutOfTheDay lately. It's been hot for the past 10 days, with unusual temperatures > 30°C.
While I kept working out, the volume was reduced.

Today it's 24 °C ☀️💨

🚴‍♀️ 2x 10'

🤹‍♀️🏃‍♀️ 23:54 ➡️ 2.94 km, 22 ball drops
AJE: 133.63 m

🤹‍♀️🏃‍♀️ 11:47 ➡️ 1.41 km, 13 ball drops
AJE: 108.46

*AJE=average #juggling endurance.

Not a great session. It was windy and that complicated things, but I also need to be more consistent with my training.

#joggling #running #fitodon

#WorkoutOfTheDay #Joggling

In order to better monitor my progress I'm introducing a new metric: AJE (Average #Juggling Endurance). It's the distance divided by the number of ball drops.

🚴‍♀️ Riding 2x 10'

🤹‍♀️🏃‍♀️ 24'14" ➡️ 3.02 km, 22 ball drops
AJE: 136.36 m

🤹‍♀️🏃‍♀️ 13'38" ➡️ 1.64 km, 14 ball drops
AJE: 117.14 m

Today it's the first time I hit the 3 km milestone.
The number of ball drops is improving too.

As for #FOSS apps, #OpenTracks is the most reliable imho.

#fitodon #running

#workoutoftheday #joggling

🏃‍♀️ #running warm-up: 1,6 km at 6:44/km

🤹‍♀️ N1: 2,11 km at 8'/km, 27 ball drops
🤹‍♀️ N2: 0,97 km at 7:51/km, 8 ball drops
🤹‍♀️ N3: 0.78 km at 7:40/km, 8 ball drops

🤹‍♀️🏃‍♀️ Mixed N4: 1,29 km at 7:42, 9 ball drops

Weather: ☀️ 12°C 🌬️ 16 km/h

I haven't been doing any workouts this week, just a couple of juggling sessions.
My joggling sessions are improving in terms of speed but the endurance is still lacking. I'm far from uninterrupted 5k distance!

#juggling #fitodon

#workoutoftheday

I went out #joggling but unfortunately I failed to record on the #FitoTrack app. After a correctly recorded #running warm-up, I set the app to start recording my joggling when I move. So it never started 😅.
Then I reconfigured it with a 5s delay but again it didn't record.

This is my session:
🏃‍♀️11' warm-up at 7'19s/km
🤹‍♀️ 26' at unknown pace or distance w/ 50 ball drops
🤹‍♀️ 1,6 km in 14' w/ 20 ball drops.

Weather: 11°C ☀️ 🌬️ 20 km/h
A lot of people outside

#fitodon #juggling

#workoutOfTheDay

#joggling n.2 at🌡️4°C 🌫️ no wind

🏃‍♀️ #running warm-up ➡️ 1,6 km - 7'/km

🤹‍♀️ 2.1 ➡️ 2,92 km, 50 ball drops - 8'21/km
🤹‍♀️ 2.2 ➡️ 1,28 km, 20 ball drops - 7'54/km
🤹‍♀️ 2.3 ➡️ 760 m, 13 ball drops - 8'15/km

🏃‍♀️ cool-down ➡️ 955 m - 6'45/km

Weather conditions were better today compared to my first session because there was almost no wind and no sun. Nevertheless sharp turns are still challenging and I can chain 4-5 ball drops during those.

At 2.3 my arms just gave up.

#fitodon #juggling

#workoutoftheday

🔆 💨 22 km/h

#joggling 01:
🏃‍♀️ 1,60 km #running
🤹‍♀️ 1,71 km joggling. Balls dropped 50 times
🤹‍♀️ 1,03 km joggling. Balls dropped 18 times
🤹‍♀️ 1,31 km joggling. Balls dropped 12 times.

I ran to a field with a squared track lane and learned that both the wind and the sun complicate the #juggling part. I have to juggle low to avoid meeting the sunlight.

Lastly I joggled back on the park lane, stopping the balls when it was too dangerous or crowded.

People cheered me on 😄.

#fitodon