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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

    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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. #workoutoftheday

    #pyramid of 1,2,3,4,5,6,5,4,3,2,1 reps:
    1️⃣ #running 30 meters
    2️⃣ fitball leg extension
    3️⃣ DB cluster @ 8kg

    A total of 36 reps for each exercise.

    #fitness #crossfit #mastodonfit #fitodon #highintensityworkout #lowerbodyworkout

  9. #workoutoftheday #crossfit
    Time cap of 30min, + 2min rest after each lap

    X4:
    1️⃣ burpees x11
    2️⃣ weighted reverse lunge x10 @ 8kg
    3️⃣ clean and press x5 @ 8kg
    4️⃣ double-unders x20
    5️⃣ suspension squat jump x12
    6️⃣ step-up x16
    7️⃣ suspension jumping jack x29

    5th lap:
    1️⃣ x11
    2️⃣ x10 @ 8kg

    Most DUs were 1 or 2 reps but once I achieved 5 consecutive reps 🤩

    #fitodon #highintensityworkout #lowerbodyworkout

  10. #workoutoftheday #crossfit

    Strength (x5):
    *️⃣ snatch-grip deadlift x5 @ 72kg

    #metcon (x5):
    1️⃣ deadlift x12 @ 37kg
    2️⃣ front rack forward lunge x12 @ 22kg
    3️⃣ running 90s
    4️⃣ box jump over x12

    #lowerbodyworkout #highintensityworkout #fitness #fitodon #mastodonfit

  11. #workoutoftheday

    Back to #fitness after being sick for 5 days. Trying to catch up with 2 workouts and 1 running session before the week ends, otherwise my training plan for the 10k-race in June would require adjustments 🏃‍♀️🤞

    Strength (x5):
    *️⃣ goblet squat x5 @ 16kg

    Metcon (x5):
    1️⃣ running 60s
    2️⃣ goblet squat x15 @ 8kg
    3️⃣ KB swing x18 @ 12kg
    4️⃣ OH walking lunge 45s @ 5kg

    #crossfit #lowerbodyworkout #highintensityworkout #fitodon #mastodonfit

  12. #workoutoftheday #crossfit

    Strength (x5):
    *️⃣ Banded deadlift x3 @ ~70kg

    Metcon (x5):
    1️⃣ Box jump x12
    2️⃣ Banded front forward lunge x12 @ ~15kg
    3️⃣ American KB swing x12 @ 12 kg
    4️⃣ double-unders x30
    5️⃣ single-unders x30

    Happy to report that I managed 6 consecutive DUs 3 times. I'm finally seeing progress, what a challenge they are!

    #highintensityworkout #lowerbodyworkout #fitness #mastodonfit #fitodon

  13. #workoutoftheday

    Strength (x5):
    *️⃣ high-bar banded squat x3 @ ~24 kg

    Metcon (x5):
    1️⃣ banded thruster x12 @ ~15 kg
    2️⃣ running 90s
    3️⃣ banded forward lunge x12 @ ~15 kg
    4️⃣ kettlebell swing x18 @ 12 kg

    Happy Easter Monday!

    #fitness #crossfit #weightlifting #highintensityworkout #lowerbodyworkout #mastodonfit #fitodon

  14. #workoutoftheday

    Strength (x5):
    *️⃣ deadlift x4 @ 62kg

    Metcon (x5):
    1️⃣ deadlift x12 @ 42kg
    2️⃣ air squat x12
    3️⃣ running 45s
    4️⃣ OH walking lunge 60s @ 4kg

    Those deadlift last reps felt challenging! I think I need to improve my grip strength too, because it's giving up with a heavy barbell.

    #crossfit #weightlifting #lowerbodyworkout #highintensityworkout #mastodonfit #fitodon #fitness

  15. #workoutoftheday

    Strength (x5):
    *️⃣ banded high bar squat x4 @ ~15-25kg

    Metcon (x5):
    1️⃣ banded front squat x12 @ ~9-15kg
    2️⃣ box jump x12
    3️⃣ double-unders x40 for 2,5 laps then single-unders
    4️⃣ kettlebell swing x15 @ 12kg

    Managed to do 6 consecutive DUs for the first time 🎉. I've recently bought some forearm sleeves and my arms don't look like they've wrestled with a cat anymore. Best purchase ever!

    #fitness #crossfit #fitodon #mastodonfit #lowerbodyworkout #highintensityworkout

  16. I broke my own promise to myself. I swore I wouldn't go heavy anymore on lower body workouts, to prevent my butt getting as big as a fitball 🙅‍♀️, but the desire to challenge myself won over that resolution this evening.

    Strength (x5):
    *️⃣ deadlift x5 @ 52 kg

    Metcon (x5):
    1️⃣ running 45s
    2️⃣ deadlift x12 @ 32 kg
    3️⃣ goblet squat x15 @ 9 kg
    4️⃣ walking lunge 60s

    #workoutoftheday #crossfit #mastodonfit #fitodon #weightlifting #lowerbodyworkout #highintensityworkout #fitness