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#fitodon — Public Fediverse posts

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

  1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. Today's #Workout

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

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

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

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

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

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

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

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

  8. Today's #Workout

    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

  9. 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

  10. 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

  11. 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 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

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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

  18. Today's #Workout

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

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

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

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

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

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

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

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

  19. 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

  20. 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 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

  21. 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

  22. 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

  23. 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 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

  24. #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

  25. #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

  26. #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

  27. #workoutoftheday #running

    Half marathon training
    Week 22, run 3/3

    Back to my hometown 🇮🇹.

    A coastal town where the main religions are football ⚽, #ValentinoRossi 🏍️ and semi-professional #cycling 🚵‍♀️.

    The route was under the sun so I am quite satisfied with my performance. I took the #bicipolitana n.2, a long cycling path connecting two cities with the beach on one side and the railway on the other.

    #Pesaro has now a total of 100 km of cycling paths and 90k inhabitants.

    #fitodon #fitness

  28. #workoutoftheday

    It's school winter break so I brought the kids to the #trampolinepark today.
    I did jump of course but I didn't push the cardio and I focused on learning new things.
    I tried to improve my somersault and overcome my fear to jump backwards too.
    Then I tried the handstand with a trampoline wall behind. I never touched it but my handstand only last 1s. Not sure if it's good that I can very briefly find the balance or if I should try to bend my back instead.

    #fitodon #fitness

  29. Today's activity:
    ➡️ 7km 🚲 ride with 20kg of 👦 on the back seat
    ➡️ 1h of jumping at #trampoline park

    I'm excited like a little kid on trampolines. It's so fun!
    My #somersault (not my best one) in the gif below

    #fitness #workoutoftheday #trampolinepark #salt #jumping #mastodonfit #fitodon