#fitodon — Public Fediverse posts

Today's #Workout

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

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

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

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

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

#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

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

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

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

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

#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

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

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

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

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

#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

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

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

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

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

#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

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

Plyometrics: 3 rounds #Plyometrics
- 2 "bench" jump overs (2x4 stacked yoga blocks)
- 2 slam ball overhead toss (5 kg)
- 1 half kneeling side jump e/s

Then the #Wod
Warm up:
- 3 mins: shuttle runs, side shuffle, high knees, butt kicks
- 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
- 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

Skill: 6 min EMOM
- odd: half wall walk + 20" hold
- even: 8 slow tuck ups

Workout: 6x (2 min work + 2 min rest), scaled to
- 12 tuck ups
- 3 half walk walks
- max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
Got 14 + 15 + 15 + 15 + 14 + 15 = 88

Working on plyos, and facing the damn scary box during a workout

#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

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

Plyometrics: 3 rounds #Plyometrics
- 2 "bench" jump overs (2x4 stacked yoga blocks)
- 2 slam ball overhead toss (5 kg)
- 1 half kneeling side jump e/s

Then the #Wod
Warm up:
- 3 mins: shuttle runs, side shuffle, high knees, butt kicks
- 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
- 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

Skill: 6 min EMOM
- odd: half wall walk + 20" hold
- even: 8 slow tuck ups

Workout: 6x (2 min work + 2 min rest), scaled to
- 12 tuck ups
- 3 half walk walks
- max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
Got 14 + 15 + 15 + 15 + 14 + 15 = 88

Working on plyos, and facing the damn scary box during a workout

#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

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

Plyometrics: 3 rounds #Plyometrics
- 2 "bench" jump overs (2x4 stacked yoga blocks)
- 2 slam ball overhead toss (5 kg)
- 1 half kneeling side jump e/s

Then the #Wod
Warm up:
- 3 mins: shuttle runs, side shuffle, high knees, butt kicks
- 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
- 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

Skill: 6 min EMOM
- odd: half wall walk + 20" hold
- even: 8 slow tuck ups

Workout: 6x (2 min work + 2 min rest), scaled to
- 12 tuck ups
- 3 half walk walks
- max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
Got 14 + 15 + 15 + 15 + 14 + 15 = 88

Working on plyos, and facing the damn scary box during a workout

#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

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

Plyometrics: 3 rounds #Plyometrics
- 2 "bench" jump overs (2x4 stacked yoga blocks)
- 2 slam ball overhead toss (5 kg)
- 1 half kneeling side jump e/s

Then the #Wod
Warm up:
- 3 mins: shuttle runs, side shuffle, high knees, butt kicks
- 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
- 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

Skill: 6 min EMOM
- odd: half wall walk + 20" hold
- even: 8 slow tuck ups

Workout: 6x (2 min work + 2 min rest), scaled to
- 12 tuck ups
- 3 half walk walks
- max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
Got 14 + 15 + 15 + 15 + 14 + 15 = 88

Working on plyos, and facing the damn scary box during a workout

#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

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

Plyometrics: 3 rounds #Plyometrics
- 2 "bench" jump overs (2x4 stacked yoga blocks)
- 2 slam ball overhead toss (5 kg)
- 1 half kneeling side jump e/s

Then the #Wod
Warm up:
- 3 mins: shuttle runs, side shuffle, high knees, butt kicks
- 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
- 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

Skill: 6 min EMOM
- odd: half wall walk + 20" hold
- even: 8 slow tuck ups

Workout: 6x (2 min work + 2 min rest), scaled to
- 12 tuck ups
- 3 half walk walks
- max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
Got 14 + 15 + 15 + 15 + 14 + 15 = 88

Working on plyos, and facing the damn scary box during a workout

#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 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

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

#workoutOfTheDay #OutdoorWorkout

Mobility:
* F-fold w/ clasped hand
* Pyramid pose
* Barre Hamstring stretch
* Barre lunge
* Barre adductor stretch
* Shoulder dislocation (band)

x4:
1️⃣ Inclined push-up @ 35 cm x7
2️⃣ Elevated tempo heel raise (3s+3s) x10/side
3️⃣ Hanging side knee raise x5/side
4️⃣ Negative pull-up x6
5️⃣ Deep squat + jump x10

My Achilles doesn't seem to improve much despite avoiding activities stressing it. Well, I guess I only need time and patience.

#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

💪 Reprise de la muscu après un mois d'arrêt. Je vous présente officiellement mon bébé biceps. Merci de ne pas l'effrayer, il est encore très timide. 🥹😂 Y avait aussi 20 min tapis plat + 10 min tapis incliné, 10 min séance full body avec poids (6kg) + 12 min vélo et étirements pour finir.
#Musculation #Reprise #Entraînement #fitodon #Motivation #sport #runnersofmastodon #workout

#workoutOfTheDay #homeWorkout

🌡️ Mobility, 20', 60s each:
F-fold w/ clasped hands
Pyramid pose
Half split
Low lunge
Supine hamstring & side hip stretch
Supine hamstring stretch
Around the world
Band pull apart
Band pull down

x4:
1️⃣ Inclined push-up @ 35cm x7
2️⃣ Box step up @ 35cm 10kg x10/s
3️⃣ Band-assisted pull-up x6
4️⃣ Banded 🫏 kick @ ~18kg x10/s
5️⃣ Banded deadbug @ ~7.5kg x10/s

#fitodon

Today's #Workout

Mobility: 3 rounds
- 10 banded hamstring extensions e/s
- 10 foam roller glutes bridges
- 1 min hamstring foam rolling e/s

Warm up:
- 2 min bike
- 3 rounds
- 10 glutes bridges
- 10 deadbugs e/s
- 10 PVC/barbell good mornings
- 5 PVC/barbell deadlifts
- 4 lateral up-downs over the bar
- 2 rounds
- 3 deadlifts (increasing weight)
- 4 lateral burpees over the bar

Strength: 10 min E2MOM
- 3 deadstop deadlifts at 70% 1RM / RPE8 (62 kg) #DeadstopDeadlift

Workout: Crossfit Games 8.4 Heavy" 5 rounds for time, timecap 10 min, scaled to
- 5 deadlifts 60 kg
- 10 lateral burpees over the bar
finished in 8:28, only dropped the barbell after the last deadlift of the last round, keeping tension all the time to build more strength

It was a nice workout all in all, harder than it looks on paper, but very satisfying.

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

#workoutOfTheDay #homeWorkout

Sadly I haven't been consistent with my training lately. However new week, new beginning 💪

#mobility 60s each:
*️⃣ F-fold w/ clasped hands
*️⃣ Pyramid pose e/s
*️⃣ Half split e/s
*️⃣ Low lunge e/s
*️⃣ Supine hamstring & hip stretch e/s
*️⃣ Deep squat

x4:
1️⃣ Knee push-up x13
2️⃣ SL hamstring curl @ 7,5 kg x10 e/s
3️⃣ Hanging side knee raise x6 e/e
4️⃣ TRX pull-up x6
5️⃣ TRX SL deep squat x6 e/a

N.5 is a killer ☠️. Upper and lower body both contribute to the movement.

#fitodon

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

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

Today's #Workout

Warm up:
- 2 min row
- 2 rounds: 10 glutes bridges, 6 banded good mornings, 10 alternating single leg v-ups
- 2 rounds: 6 empty bar deadlifts, 5 abmat sit ups, 20" ski

Strength: Deadlift 4x 2:00 #deadlift
- 2 deadlifts @80% 1RM (75 kg)

Workout: "Swole team six" 20 min EMOM, scaled:
- odd min: 8 cal ski erg
- even min: 10 abmat sit ups

It was too bloody warm so I just did not do 80% of 1RM and the workout was absolutely scaled. I was there, I did stuff.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up:
- 2 min bike
- 2 rounds: 10 deadbugs / 5 roll & reach / 3 inchworms
- 2 rounds (pvc): 5 clean deadlifts / 5 hang power cleans / 5 push presses / 10 single unders
- 2 rounds (empty bar): 3 power cleans / 3 push jerks / 10 single unders

Strength: Clean & Jerk #CleanJerk
- 15 mins to build to +- 85% 1 rm
- 3 singles at +- 85% 1 RM = 3x 32 kg

Workout: "Bass Reaves", for time, time cap 18 min, scaled to:
- 3 rounds: 35 single unders / 5 clean & jerks (20 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (25 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (28 kg)
Finished in 15:50

Cool down: 25 mins bike under the fan @ chill pace

Happy the clean & jerks went well. Then I started the workout with the idea of doing 50 single unders & 20 - 25 - 30 kg, but after the first round I quickly scaled down the jumps, and when I reached the last 3 rounds it was clear my shoulders were not going to agree with 15 c&j at 30 kg so I took something lighter.

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

Today's #Workout

Mobility: 15 min GoWod

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

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

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

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

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds
- 1 min machine
- 5 inchworms
- 10 (heel support only) glutes bridges
- 5 deadlifts (pvc -> barbell)
- 5 roll & reach
- 5 good mornings (#Tip from coach today: stand one foot length from a wall, butt must touch wall)

Strength: #deadlift 5x 2:00
- 3 deadstop deadlifts @ max 70% 1RM / RPE7 -> 66 kg

Workout: "Yoshi", for time, timecap 12:00, intermediate
- 56 cal air bike
- 45 deadlifts @ 58 kg
finished in 10:06

So happy it was deadlift day after a crappy work day. ♥️ deadlifts

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

Today's #Workout a #Patseruurtje

Mobility: 15 min GoWod

Strength: #deadlift 4x 2:30
- 8 deadlifts at 65-70% 1RM (65kg)
Used mixed grip

Accessory: 16 min EMOM
- 8 single leg glutes bridges e/s (20 kg)
- 15 goblet squats (16 kg)
- 40" deadbug with pullover (5 kg)
- 20 walking lunges (12,5 kg backrack)

Half through the 3rd round of accessory I had to take a 2 min breather, and then scale down the rest because I had no energy left whatsoever

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

Today's #Workout

Hamstring rehab: 1 round #HamstringRehab
- 5x 30" Nordic hold
- 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)
- 10x KAS bridges (35 kg)
- 8x 2DB + 8x 1DB + 1x Bodyweight Bulgarian split squats e/s (8 kg)
- 2x 30" Hamstring tantrums
- 10x glutes bridges on rower
- 10x shuttle runs

Strength: Deadlift #Deadlift
- warm up: 3x 35 kg; 3x 45 kg; 3x 55 kg; 3x 65 kg
- workout: 4x every 2:30: 3x 71 kg, which is a PR 🎉

Shoulder rehab: 2 rounds #ShoulderRehab
- 12 Banded shoulder extensions
- 12 Banded angels
- 12 Banded abductions e/s
- 12 Bottom up KB srict press (4 kg)

Mobility: 10 min GoWod

So happy to be back in the home turf training, where people don't look weird at you because female lifting heavy or doing olympic lifts

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

#workoutoftheday #running

I've been sick from Tuesday to Thursday, so this is my 2nd workout and the only run of the week. I kept a pace that my post-cough lungs could maintain, but even so it wasn't easy towards the end.

I've tested the #FitoTrack app and it looks good! On my regular Citadelle route there were no GPS errors, no ghosting through ancient walls 👻 and a correct estimate of the distance.

#boatoftheday is called Euro (2nd one, I couldn't catch the name of the 1st)

#fitodon

#workoutoftheday #running

Calf has completely healed. The focus for this easy run was on form. I adapted my pace according to occasional discomfort and it was truly an enjoyable session.

I hope to get back into consistent running 2x/week.

Also I've received a lot of suggestions for running apps and tracking solutions, so next time I will test @Codeberg #FitoTrack

#fitodon

#workoutoftheday

No gym this evening 'cause my little guy is a bit sick, so #homeworkout it is.
Calf is still bothering me, hopefully it will get back to normal within the next days.

@ubo @robchapman I tried the Copenhagen plank and I couldn't even do the modified version 😅

🌡️ Mobility 10'

x4:
1️⃣ Push-up x5
2️⃣ Banded hip adductor x10/side
3️⃣ Banded bird dog x10/side
4️⃣ Scapular pull-up x10
5️⃣ Hanging legs raise X6
6️⃣ OH single arm squat @ 3 kg x5/side

#fitodon

Today's #Workout

Warm up: 3 min row + 10 min AMRAP
- 6 glute bridges
- 8 sit ups
- 4 hang muscle cleans
- 4 strict presses
- 4 push presses
- 10 alternating box step ups

Strength: 8 min EMOM #CleanJerk
- 3 clean & jerks (25 - 26 - 27 - 27 - 27 - 27 - 27 - 27 kg)

Workout: "Family matters", 12 min AMRAP, scaled to
- 15 Russian KB swings, 16 kg
- 15 stick sit ups
- 15 14in box jumps (I stacked some plates in front of the 20in box so I get used to jumping onto the big scary box)
I did 4 rounds & 4 reps

Did the workout at 7am, managed to not barf my coffee (there was a point in the warm up where I was close). And managed a nice C&J and jumping 14in / 35 cm onto the large box consistently at stupid o'clock when I am even less coordinated. I only had a miss-jump in which I simply ended one foot on the box one on the plates.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 8 min AMRAP
- 30" machine
- 10 glutes bridges
- 10 alt Cossack squats
- 4 deadlifts (empty BB to <50% 1RM)
- 4 box step overs

Strength: #Deadlift 1RM test: 20 mins
- 3x 45kg,
- 2x 55kg,
- 2x 65kg,
- 1x 75kg,
- 1x 80kg,
- 1x 85kg,
- 1x 90kg,
- 1x 95kg new #PR! 🥳

Workout: "Good Shepherd" 6x 2:00, scaled to:
- 12x DB Bench press (10 kg)
- 12x DB Deadlift (10 kg)
- 12x plate jump over (30 cm / 15in)
Finished in 1:30 - 1:29 - 1:27 - 1:28 -1:31 - 1:33 (average 1:29,67)

So incredibly happy and thankful my hamstring is recovered to the point I could improve my previous best! Scaled the workout correctly so I finished within a good range.

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

Today's #Workout

Hamstring focused work: 2 rounds
- 5x 30" Nordic hold
- 5x 5" Romanian deadlift hold (30 kg / 34 kg)
- 10x KAS glutes bridges (30 kg / 34 kg)
- 8x 2DB + 8x 1DB + 8x Bodyweigth Bulgarian split squat e/s (8 kg)

Strength:
- Back Squat E3MOM
- 5x 30 kg
- 5x 35 kg
- 5x 40 kg
- 5x 45 kg
- Deadlift E3MOM
- 5x 35 kg
- 5x 45 kg
- 5x 55 kg
- 5x 60 kg
- 5x 65 kg
- 5x 70 kg

Cool down:
- Hamstring foam rolling
- Quad foam rolling
- Abductor / IT band foam rolling

Again, frigging cold, cramps a plenty. Wanted to work on actual lifts, so not a full go at the hamstring rehab work,

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

Today's #Workout

Hamstring rehab part 1: 2 rounds
- 5x 30" nordic hold
- 5x 5" hold Romanian deadlift (first round biped, 35 kg; second round single leg, 30 kg - 5 kg more on both)
- 10x KAS glute bridge (30 kg - 5 kg more)
- 8x 2BD + 8x 1DB + 8x body weight Bulgarian split squat (7,5 kg - 0,5 kg more)

Hamstring rehab part 2: 2 rounds
- 2x 30" hamstring tantrum
- 10x rower glute bridges
- 5x shuttle run (8m t/b)

Strength work: Deadlift #deadlift
- 5x 45 kg
- 5x 55 kg
- 5x 60 kg
- 5x 65 kg
- 5x 70 kg
- 4x 75 kg (2 more reps than last time - I was aiming for 5)

Cool down
- GoWod for hamstrings, hips, calves, traps

It's been a while since I have worked in one of these sessions, but happy to increase the weights on all the exercises & being able to do more reps of heavy deadlifts (above body weight deadlifts for reps!)

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout

Warm up: 10 min GoWod

Strength: Deadlift
- 5x 35 kg
- 5x 45 kg
- 5x 55 kg
- 5x 65 kg
- 5x 70 kg
- 3x 75 kg
- 2x 80 kg

Tried the new lifting straps for the last two sets, to start getting used to them for heavy sets. And while the 80 kg set was ugly AF, I lifted it without hamstring pain!

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Deadlift

#workoutoftheday #running

Half marathon training
Week 18, run 2/3

Today just a light sporadic discomfort on both knees and my right calf wasn't tight at all.
I am more relaxed now and I believe to have overcome the most difficult phase in transitioning to forefoot strike.

For the past 3 weeks outside walking has been with #minimalistShoes only. I can already notice improved toes mobility (the main point), but I will talk about the #Xero shoes later in a dedicated thread.

#fitodon #fitness

Enjoying the good weather today 🥰#cycling #cyclinglife #cyclinglove #triathlon #triathlontraining #5150Kraichgau #fitness #fitodon #exercise #trilife

Some impressions from today's #Duathlon in Echterdingen 🤓✌🏻
#triathlontraining #fitness #exercise #fitodon #5150Kraichgau #

Variation 3: #WelcomeParty session

Equipment: 30 lbs ruck and 60 lbs sandbag

Buy In: 1 mile #ruck on single trail with ruck and sandbag

#WorkoutOfTheDay: ruck stays on back throughout whole #workout.

- 600m sandbag toss
- 50 x 2 count paces of single arm sandbag #SuitcaseCarry

Buy Out: 1 mile #ruck on single trail with ruck and sandbag

#SandbagPT #RuckPT #rucking #WeHackHealth #fitodon #OptOutside

Variation 1: #Strength session

1 minute to complete 5 reps and then 1 minute break of the following exercises:

- deadlifts with sandbag and plates
- pushups with sandbag
- 2 count lunges with sandbag
- cleans with sandbag
- front squats with lumber rinds

Session weights:

- 70 lbs sandbag for deadlifts, lunges, and cleans (2nd session + 10lbs)
- 2 x 25 lbs steel plates for deadlifts
- 40 lbs sandbag for pushups
- 2 x 2m lumber rinds (2nd session +1 rind)

#SandbagPT #WeHackHealth #fitodon

#workoutoftheday #outdoorworkout

We had a few hours to wait in #Venice before going back to the airport. So we decided to hang out in a park with a playground and workout area

X4:
1️⃣ chest press x10
2️⃣ lats pull-down x10
3️⃣ negative inclined sit-up x10
4️⃣ step machine x30/side
5️⃣ rowing machine x10

X3:
6️⃣ negative pull-up x3
7️⃣ concrete bricks jump x10

#fitodon #fitness #travelworkout

#workoutoftheday
#circuittraining outside

First 2 laps 45s each, then 2x30s of:
1️⃣ dips
2️⃣ bicep curl [8 kg]
3️⃣ single-leg squat
4️⃣ jump lunge
5️⃣ plank w/ leg raises
6️⃣ single-leg glute bridge
7️⃣ jump squat
8️⃣ running
9️⃣ standing side crunch [10 kg]

#fullbodyworkout #mastodonfit #fitodon #fitness #outdoorworkout #highintensityworkout