#fitodon — Public Fediverse posts

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: 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

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: 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

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

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

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

Core & Pull: 4 rounds
- 12 alternating renegade rows (9 kg) #RenegadeRows
- 6 barbell skull crushers (12,5 kg) #SkullCrushers

More core: tabata (20" work - 10" rest for 4 mins, alternating)
- hollow hold
- arch hold

Nice workout to empty the mind after the fridge delivery and marathon meeting day

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

Today's #Workout

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

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

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

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

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

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

Another session of working towards goals / on weaknesses

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

Today's #Workout

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

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

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

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

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

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

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

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

Today's #Workout

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

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

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

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

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

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

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

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

Today's #Workout

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

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

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

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

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

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

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

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

Today's #Workout

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

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

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

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

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

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

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

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

Today's #Workout was a 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 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

#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 #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 #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

#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

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