#fitodon — Public Fediverse posts

💪 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 #Force #Progression #fitodon #Motivation #BienÊtre #Biceps #sport #runnersofmastodon

💪 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 #Force #Progression #fitodon #Motivation #BienÊtre #Biceps #sport #runnersofmastodon

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)

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

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

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

Today's #Workout

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

Warm up:
- 2 min row
- 2 rounds
- 10 PVC pass throughs
- 10 PVC around the world e/d
- 10 air squats
- 3 inchworms
- 2 rounds (PVC then barbel - light 7,5 kg)
- 5 dip - shrug - high pull
- 5 muscle snatch
- 5 snatch press behind the neck
- 5 overhead squats
- 5 drop snatches

Strength: Snatch Complex, 5x every 2 min #SnatchComplex
- 1 power snatch
- 1 hang power snatch
- 1 high hang power snatch
Did: 20,5 - 21,5 - 21,5 - 22,5 - 22,5 kg

Workout: Unnamed, 12 min AMRAP, scaled weight to 17,5 kg
- 3 power snatches
- 6 overhead squats
- 9 bar facing burpees
did 5 rounds + 12 reps

Got to the gym, bent to put my bag on the floor & a nasty sinus headache made its presence known. That made it super fun for the inchworms in the warm up & the burpees in the workout... But hey, I managed to do it all!

#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:
- 2 min row
- 2 rounds
- 10 PVC pass throughs
- 10 PVC around the world e/d
- 10 air squats
- 3 inchworms
- 2 rounds (PVC then barbel - light 7,5 kg)
- 5 dip - shrug - high pull
- 5 muscle snatch
- 5 snatch press behind the neck
- 5 overhead squats
- 5 drop snatches

Strength: Snatch Complex, 5x every 2 min #SnatchComplex
- 1 power snatch
- 1 hang power snatch
- 1 high hang power snatch
Did: 20,5 - 21,5 - 21,5 - 22,5 - 22,5 kg

Workout: Unnamed, 12 min AMRAP, scaled weight to 17,5 kg
- 3 power snatches
- 6 overhead squats
- 9 bar facing burpees
did 5 rounds + 12 reps

Got to the gym, bent to put my bag on the floor & a nasty sinus headache made its presence known. That made it super fun for the inchworms in the warm up & the burpees in the workout... But hey, I managed to do it all!

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

Today's #Workout was a #Patseruurtje

Warm up:
- 2 rounds: 8m banded side shuffle e/s; 10 3" down banded air squats; 10 1" hold banded glutes bridges
- 5 world's greatest stretch e/s; 10 alternating 90-90; 10 alternating 90-90 with hip thrust

Strength: Paused Back Squat 4 rounds x 2:30 #PauseBackSquat
- 8 1" pause back squats @ 50-60% 1 RM -> 34 kg

Accessory: 16 min EMOM
- 8 single leg glutes bridges e/s (17,5 kg) #SingleLegGlutesBridges
- 40" hollow rock
- 8 box step ups e/s (skipped the weight on these)
- 15 Russian KB swings (16 kg) #RussianKBSwings

After yesterday's frond squats & today's back squats, my quads are very present at the moment

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

Today's #Workout was a #Patseruurtje

Warm up:
- 2 rounds: 8m banded side shuffle e/s; 10 3" down banded air squats; 10 1" hold banded glutes bridges
- 5 world's greatest stretch e/s; 10 alternating 90-90; 10 alternating 90-90 with hip thrust

Strength: Paused Back Squat 4 rounds x 2:30 #PauseBackSquat
- 8 1" pause back squats @ 50-60% 1 RM -> 34 kg

Accessory: 16 min EMOM
- 8 single leg glutes bridges e/s (17,5 kg) #SingleLegGlutesBridges
- 40" hollow rock
- 8 box step ups e/s (skipped the weight on these)
- 15 Russian KB swings (16 kg) #RussianKBSwings

After yesterday's frond squats & today's back squats, my quads are very present at the moment

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

#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

#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 was a #Weightlifting with #FrontSquat focus

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

Warm up:
- 3 min row
- 2 rounds: 8 m banded side shuffle e/s, 8 m forward/backward shuffle, 10 banded glutes bridges, 10 banded air squats (3" down)
- 1 round: 10 narrow stance squats, 10 sumo stance squats, 10 normal stance squats

Front squat part 1: 15 min to find 1RM
- 8x 15 kg
- 5x 35 kg
- 3x 45 kg
- 1x 50 kg
- 1x 52 kg
- 1x 53 kg

Intermezzo: Strict press e2min #StrictPress
- 8x 15 kg
- 5x 22 kg
- 5x 22 kg
- 5x 23 kg
- 5x 23 kg
- 5x 24 kg

Front squat part 2: the wave every 2:30
- 8x @ 65% = 34 kg
- 6x @ 68% = 36 kg
- 3x @ 75% = 40 kg
- 1x @ 80% = 42 kg
- 8x @ 68% = 36 kg
- 6x @ 70% = 37 kg
- 3x @ 80% = 42 kg
- 1x @ 90% = 48 kg

This was a nice weightlifting class, happy to be (front) squatting at before hamstring injury weights without issues, and that wave thing was fun to do.

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

Today's #Workout was a #Weightlifting with #FrontSquat focus

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

Warm up:
- 3 min row
- 2 rounds: 8 m banded side shuffle e/s, 8 m forward/backward shuffle, 10 banded glutes bridges, 10 banded air squats (3" down)
- 1 round: 10 narrow stance squats, 10 sumo stance squats, 10 normal stance squats

Front squat part 1: 15 min to find 1RM
- 8x 15 kg
- 5x 35 kg
- 3x 45 kg
- 1x 50 kg
- 1x 52 kg
- 1x 53 kg

Intermezzo: Strict press e2min #StrictPress
- 8x 15 kg
- 5x 22 kg
- 5x 22 kg
- 5x 23 kg
- 5x 23 kg
- 5x 24 kg

Front squat part 2: the wave every 2:30
- 8x @ 65% = 34 kg
- 6x @ 68% = 36 kg
- 3x @ 75% = 40 kg
- 1x @ 80% = 42 kg
- 8x @ 68% = 36 kg
- 6x @ 70% = 37 kg
- 3x @ 80% = 42 kg
- 1x @ 90% = 48 kg

This was a nice weightlifting class, happy to be (front) squatting at before hamstring injury weights without issues, and that wave thing was fun to do.

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

#workoutOfTheDay

🚴‍♀️ bike ride ➡️ (3+3) km
🌡️ Warm-up 8'

🤹‍♀️🏃‍♀️#joggling (road+uneven cobblestone) ➡️ 1.9 km, ball drops: 32 🚨

I understand now what they'll keep the race short and only let us race just 1 mile. Joggling on unevenly cobbled streets is much harder than on a flat surface.

By comparison, last time I joggled, I ran 3 km and dropped the balls 23 times. So the ball drop rate has doubled. This is bad 😵!

#fitodon #running #juggling

#workoutOfTheDay

🚴‍♀️ bike ride ➡️ (3+3) km
🌡️ Warm-up 8'

🤹‍♀️🏃‍♀️#joggling (road+uneven cobblestone) ➡️ 1.9 km, ball drops: 32 🚨

I understand now what they'll keep the race short and only let us race just 1 mile. Joggling on unevenly cobbled streets is much harder than on a flat surface.

By comparison, last time I joggled, I ran 3 km and dropped the balls 23 times. So the ball drop rate has doubled. This is bad 😵!

#fitodon #running #juggling

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

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

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

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

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

Today's #Workout was a #Strongman session

Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 3" down banded air squats
- 10 1" hold glutes bridges

Workout: 36 min E2MOM, teams ot 2, with @jan ☺️
- 24 Axle bar deadlift (ygig) (40,5 kg)
- Sled pull (ygig) (round 1&2: 135 kg, round 3: 160 kg)
- Yoke walk (ygig) (round 1&3: 79 kg; round 2: 89 kg)
- 12 Shoulder to shoulder press (15 kg bar + 5 kg plate on my side, 5 kg plate (round 1) & additional 5 kg)
- 30 American KB swings (16 kg - I tried 20 kg after we finished, it goes, but I need practice)
- 20 weighed walking lunges (12,5 kg)

It was fun doing another strongman workout today, left me absolutely knackered 😉

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

Today's #Workout was a #Strongman session

Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 3" down banded air squats
- 10 1" hold glutes bridges

Workout: 36 min E2MOM, teams ot 2, with @jan ☺️
- 24 Axle bar deadlift (ygig) (40,5 kg)
- Sled pull (ygig) (round 1&2: 135 kg, round 3: 160 kg)
- Yoke walk (ygig) (round 1&3: 79 kg; round 2: 89 kg)
- 12 Shoulder to shoulder press (15 kg bar + 5 kg plate on my side, 5 kg plate (round 1) & additional 5 kg)
- 30 American KB swings (16 kg - I tried 20 kg after we finished, it goes, but I need practice)
- 20 weighed walking lunges (12,5 kg)

It was fun doing another strongman workout today, left me absolutely knackered 😉

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

Today's #Workout was a team workout for the holiday

Warm up:
- 400 m run
- 3 rounds
- 10 banded good mornings (24 kg black band)
- 10 banded strict presses (idem)
- 6 kettlebell windmills e/s (6 kg)
- 6 box step overs (20 in)
- 5 deadlifts (build in weight: 15 - 35 - 45 kg)

Workout: teams of 4 30 min AMRAP: 2 team members chip at movements synchro style, third team member rowing, fourth resting, rotate as you want
- 30 deadlifts (45 kg)
- 20 devil presses (8 kg)
- 10 burpee box get overs (30 in)
- 400 m run

We managed 3 whole rounds + 25 deadlifts, and something like 296 cal on the rower.

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

Today's #Workout was a team workout for the holiday

Warm up:
- 400 m run
- 3 rounds
- 10 banded good mornings (24 kg black band)
- 10 banded strict presses (idem)
- 6 kettlebell windmills e/s (6 kg)
- 6 box step overs (20 in)
- 5 deadlifts (build in weight: 15 - 35 - 45 kg)

Workout: teams of 4 30 min AMRAP: 2 team members chip at movements synchro style, third team member rowing, fourth resting, rotate as you want
- 30 deadlifts (45 kg)
- 20 devil presses (8 kg)
- 10 burpee box get overs (30 in)
- 400 m run

We managed 3 whole rounds + 25 deadlifts, and something like 296 cal on the rower.

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

#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

#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 a foundations with Pull Up Focus

Warm up 1: 3 rounds
- 10 PVC pass throughs
- 30" pinch grip hold (6 kg)
- 30" hollow hold

Warm up 2: 3 rounds
- 30" passive bar hang
- 6 ring rows
- 8 biceps curls (6 - 7 - 7,5 kg)

Workout: 20 min EMOM
- 8 ring rows with 3" lowering
- 35" pinch grip hold (6 kg)
- 5 negative pull ups (toe assisted / purple band / yellow band / purple band)
- 8 bicep curls (7,5 kg)
- 40" hollow hold (odd rounds) / superman hold (even rounds) (last round + 1kg plates)

And after all this, bar hang test: managed 1 minute!

Different way of working on pull ups today, was fun with a class setting.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Foundations #PullUps #BicepCurls #PinchGripHold

Today's #Workout was a foundations with Pull Up Focus

Warm up 1: 3 rounds
- 10 PVC pass throughs
- 30" pinch grip hold (6 kg)
- 30" hollow hold

Warm up 2: 3 rounds
- 30" passive bar hang
- 6 ring rows
- 8 biceps curls (6 - 7 - 7,5 kg)

Workout: 20 min EMOM
- 8 ring rows with 3" lowering
- 35" pinch grip hold (6 kg)
- 5 negative pull ups (toe assisted / purple band / yellow band / purple band)
- 8 bicep curls (7,5 kg)
- 40" hollow hold (odd rounds) / superman hold (even rounds) (last round + 1kg plates)

Different way of working on pull ups today, was fun with a class setting.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Foundations #PullUps #BicepCurls #PinchGripHold

#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

#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 working on pull ups & running 😳

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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