#fitodon — Public Fediverse posts

Today's #Workout

Hamstrings: 4 rounds
- 5x 35" Nordic hamstring curl hold (10" rest in between)
- 10 KAS Bridges (35 kg)
- 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)

Push ups:
- 3 rounds
- 10 Triceps Kick Backs e/s (6 kg)
- 10 DB Pull Overs (6 kg)
- 10 Negative Push Ups
- 2 rounds
- 15-20" Bottom of Push Up Hold
- 10 Plank transitions

After yesterday's deadlifts + accessory, I still did some more hamstring work because it feels like my legs are slacking, or I am. And then some push up work because well, it's needed.

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

Today's #Workout #Patseruurtje

Warm up 1: 10 mins bike

Warm up 2: 8 mins AMRAP
- 3 inchworms
- 10 banded goodmornings
- 10 Russian KB swings (12 kg)
- 5 deadlifts (empty 15 kg bar)
- 8 single leg Romanian deadlifts e/s (12 kg)

Strength: Deadlifts 4x 2:30 min
- 5 deadlifts at 80-85% 1RM
Tried first round at 80ish % (75 kg) then lowered to 65 kg because I was not keeping brace properly

Accessory: 16 min EMOM
- 8 Nordic hamstring curls
- 15 heel elevated narrow stance goblet squats (12 kg)
- 40" deadbugs
- 20 walking lunge steps

Seems my body is not 100% at the moment, but went, did a workout.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up 1:
- 4x 30" machine (row - echo bike - ski - echo bike)

Warm up 2: 3 rounds
- 10 deadbugs
- 3 broad jumps
- 10 suitcase deadlifts e/s (16 kg)
- 3 clean deadlifts (pvc - bar)

Strength: Clean deadlift 5x 2:00
- 3 clean deadlifts @ 90-95% 1RM (of clean) -> 35 kg

Workout: "Mille-feuille" 5x 5:00 sets (time cap per set: 4:00) did RX
- 20 cal row
- 20 cal ski erg
did: 3:04 - 3:04 - 3:14 - 3:13 - 3:21

The wod itself was pure cardio & high intensity, and apparently I had some pent up something to burn, because even feeling depleted & exhausted I managed to do fairly good according to the notes (top performers: 2:40-3:20 / set)

Also, not the kind of mille-feuille I would rather have.

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

Yesterday's #workoutOfTheDay

🏃‍♀️Treadmill 12', 1.67 km
🌡️Mobility 10'

x4:
1️⃣ Knee push-up x11
2️⃣ Side kick through x5/side
3️⃣ Lats pull-down @ 36 kg x11
4️⃣ Hamstring curl @ 7 kg x10
5️⃣ Banded bird-dog 🐦🐕 x11/side

🤹‍♀️ #juggling 25'

Still keeping 1️⃣ at 4 x11 reps this week, but I think I could already manage x12.

#fitodon

Today's #Workout

Cardio: 20 mins erg bike (7,25km)

Warm up: 3 rounds
- 10 deadbugs
- 10 overhead deadbugs (5 kg DB)
- 8 prone Ys (1kg plates)

Push up focus: 3 rounds
- 20 elevated push ups (20in box) - must be unbroken
- 2 min rest

Accessory: 3 rounds
- 45-60" weighed (10 kg) plank on hands
- 45" side plank on hand e/s

I was not feeling like working out, but I still went and did something. It's been a while since I have focused on push-ups & planks and it feels like I have lost some 😞

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

#WorkoutOfTheDay #Joggling

In order to better monitor my progress I'm introducing a new metric: AJE (Average #Juggling Endurance). It's the distance divided by the number of ball drops.

🚴‍♀️ Riding 2x 10'

🤹‍♀️🏃‍♀️ 24'14" ➡️ 3.02 km, 22 ball drops
AJE: 136.36 m

🤹‍♀️🏃‍♀️ 13'38" ➡️ 1.64 km, 14 ball drops
AJE: 117.14 m

Today it's the first time I hit the 3 km milestone.
The number of ball drops is improving too.

As for #FOSS apps, #OpenTracks is the most reliable imho.

#fitodon #running

Today's #Workout

Mobility: 15 min GoWod

Warm up: 30 mins easy bike (10,25 km)

Meanwhile, coach came to say that the other three people registered were not showing up, and would I mind just do whatever in open gym, so I decided to do yesterday's WOD

WodPrep: 3 rounds:
- 10 single unders
- 2 burpees over the bar
- 3 deadlifts (35 - 45 - 50 kg)

Workout: "Kashyyyk" 6 rounds (max 2:00) with 1:00 rest in between, scaled to
- 30 single unders
- 8 burpees over the bar
- 8 deadlifts (50 kg)
Did: 1:29 - 1:37 - 1:41 - 1:39 - 1:37 - 1:49 = average 1:37,33

Then I foam rolled a bunch while I waited to teach yoga

It was a nice workout :)

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

#workoutOfTheDay

🏃‍♀️Treadmill 1,74 km - 12'
🌡️ Mobility 10'

x4:
1️⃣ Knee push-up x10
2️⃣ Side plank & leg lift x10/side
3️⃣ Romanian deadlift @ 46 kg x10
4️⃣ Negative pull-up x5
5️⃣ Leg press @ 45 kg x10

🤹‍♀️ #juggling 25'

Time to scale up 1️⃣3️⃣4️⃣5️⃣. I didn't want to push it today, but I'm writing a mental note for the following weeks. For 1️⃣ and 4️⃣ it will only be 1 rep. For 5️⃣ the next load in the machine is 52,5 kg. Hopefully it won't be too much. And I was thinking 48 kg for 3️⃣.

#fitodon

Today's #Workout #Patseruurtje #GymBroHour

Mobility: 22 min GoWod

Warm up: banded 7 + 30" weighed shoulder circles e/d

Strength: Bench Press 4x every 2:30 #BenchPress
- 5x bench press @80% 1RM -> 30 kg

Accessory: 16 min EMOM
- 12 DB Floor squeze press (7,5 kg)
- 8 single arm rows e/s (12,5 kg)
- 40" hollow hold
- 12 Arnold presses (5 kg)

The arm pump was real. It was needed.

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

Today's #Workout

Mobility: 15 min GoWod + snatch drills

Warm up: 3 rounds
- 1 min machine
- 5 roll & reach
- 3 world's greatest stretch e/s
- 3 muscle snatch (pvc -> barbell)
- 3 snatch push press (pvc -> barbell)
- 3 snatch balance (pvc -> barbell)

Strength: Squat Snatch 6x 2:00 #SquatSnatch
- 2 squat snatch singles @ 75-78% of 1RM
- sets 1-3: 17 kg
- sets 4-6: 18 kg

Workout: "Naboo"
- 20 min max cal row -> 257 cal

the row left my glutes & hamstrings sore (so I foam rolled before heading back home) and it was rather annoying that my hands were slipping on the handle from the sweat. 20 min row is pure mental push too.

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

Yesterday's #workoutOfTheDay

🏃‍♀️ Treadmill 11', 1.6 km
🌡️ Mobility 10'

x4:
1️⃣ Knee push-up x10
2️⃣ Cossack squat & plate slide @ 5 kg x5/side
3️⃣ Butterfly 🦋 sit-up x20
4️⃣ Lats pull-down @ 36 kg x10
5️⃣ SL glute bridge @ 5 kg x10/side

🤹‍♀️ #juggling 20'

Changing approach for 1️⃣: I will get to 4x20 knee reps before working on regular plank push-ups.

#fitodon

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds
- 40" machine
- 10 single unders
- 3 broad jumps
- 3 inchworms
- 5 snatch high pull (pvc -> empy bar)
- 5 hang muscle snatches (pvc -> empy bar)

Strength: Power Snatch 8 min EMOM #PowerSnatch
- 2 power snatches @ 70-75% 1RM or RPE 7-8
- First four rounds: 25 kg
- Last four rounds: 27 kg

Workout: "MIami Heat", for time, time cap 20:00
- 40 - 32 - 24 - 16 - 8 cal row
- 100 - 80 - 60 - 40 - 20 single unders (since I cannot double unders)
Finished in 15:37

It was warm and sticky and humid. Chalk was life for the snatches. Also, jump rope just kills me, my legs & my lungs, more than any other cardio.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 400 m run into 3 rounds (10" rest in between)
- 30" good mornings
- 30" air squats (narrow - sumo - normal)
- 30" one ring ring rows (both hands grabbing one ring)
- 30" Russian KB swings

Workout: 'Chaos Theory" for time in teams of 5, time cap 30 min, dayp (no working on the same movement at the same time)
- 225 cal erg bike
- 250 cal row
- 200 deadlifts (+- body weight)
- 300 Russian KB swings (heavy)
- 400 jumping air squats

We finished in 28:20 or so

Nice team with two newbies, we chipped at it and had fun and worked out together on this lively sunny labour day

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

#workoutOfTheDay

🏃‍♀️ Treadmill 10'
🌡️ Mobility 10'

x4:
1️⃣ Knee push-up x10
2️⃣ Turkish 🇹🇷 get-up @ 4 kg x3/side
3️⃣ Back squat @ 12 kg x10
4️⃣ Negative pull-up x5
5️⃣ Forward lunge @ 12 kg x10/side

🤹‍♀️ 20' #juggling

Thanks to @ubo I was reminded of TGUs and how hard they are, even with light weights.
First rep I even got cramps on my foot 😆!

Anyway I'm programming it more often now because it's a top functional exercise.

#fitodon

Today's #Workout number 1

Warm up: 3 min bike into 3 rounds
- 5 scapullar pull ups
- 5 hanging knee raises
- 10 walking step lunges
- 3 up downs

Gymnastics challenge for time, time cap 10 min
- 100 toes to bar -> knee raises
done in 8:08

Workout: "San Antonio Spurs", 3:00 - 3:00 - 3:00 - 4:00 wok, 1:00 rest in between, intermediate
- 12 cal air bike -> 16 cal er bike
- 12 burpees to bar
- max distance walking lunges
Total: 76 m walking lunges

It went surprisingly well for a 7 am workout. Surprised!

⬅️ ➡️

Today's #Workout number 2

Mobility: 15 min GoWod
Warm up:
- 2 rounds: 8 m banded side shuffle e/s + 10 slow banded air squats + 10 banded glutes bridges
- 10 90-90s + 10 90-90s into hip thrust

Strength: Back Squat #BackSquat 4x 2:30
- 5 back squats
Normally at 80% of 1RM, but that was not going to happen, so I did 48 kg (75%)

Accessory: 16 min EMOM
- 8 single leg KB dead lifts e/s (12 kg)
- 15 goblet squats (12,5 kg)
- 20" kneeling KB around the world e/d (16 kg)
- 15 American KB swings (16 kg)

Surprising I still had energy to do a second workout today, I did have to adjust the weight, but I still managed a respectable 75%, and the accessory went very well.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up: 3 rounds
- 1 min machine / shuttle runs
- 15" side plank e/s
- 10 single leg glutes bridges e/s

Gymnastics: Rope climb focus #RopeClimb
- warm up:
- 5x foot lock drill
- 5x foot lock + stand drill
- 5x foot lock + stand + climb hands up drill
- workout: 9 min EMOM
- 2 zombie rope climbs #ZombieRopeClimb
- 20 alternating hip taps in plank
- rest

Workout: 'Golden state warriors", 10 min AMRAP, scaled to
- 10x push press @ 25 kg
- 10 box step ups @ 20in
did 5 rounds + 7 reps

The foot lock went ok, but the zombie climbs were annoying (rope is too short for that, and too thick to be comfortable). Then the workout I did RX weight, but intermediate/scaled amounts + step ups, because I did not feel coordinated enough to even do lower box jumps.

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

#workoutoftheday

🌡️ Treadmill 13'
🌡️ Mobility 10'

x4:
1️⃣ Lats pull-down @ 36 kg x10
2️⃣ Half side plank & banded clamshell x10/side
3️⃣ Knee push-up x10
4️⃣ Hamstring curl @ 7 kg x10
5️⃣ Bicycle 🚲 crunch x20/side

🤹‍♀️ Juggling 20'

I had a nasty stomach flu last week, so I didn't work out until Sunday, when I did a bit of joggling.

Today it was hard. Two weeks with almost no workouts made me weaker. Let's hope I can get into more regular sessions now.

#fitodon #fitness

Today's #Workout - Strength training

Warm up: banded 7s

Upper body: Push press #PushPress
- 5x 15 kg
- 5x 18 kg
- 5x 20 kg
- 5x 22 kg
- 5x 24 kg
- 5x 25 kg
- 5x 26 kg
- 5x 27 kg
- 5x 28 kg
- 5x 29 kg

Lower body: Back squats #BackSquat
- 5x 30 kg
- 5x 35 kg
- 5x 40 kg
- 5x 45 kg

Accessory: Arms & shoulders, 3 rounds
- 8 single arm bent over rows e/s (15 kg)
- 8 single arm tricep kick back e/s (6 kg)
- 8 2DB bench press (7,5 kg)

I wasn't feeling like doing my hamstring / shoulder rehab, nor like doing the core class. Some basic weight lifting hit the spot today

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #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 was a #Patseruurtje #GymBroHour

Mobility: 15 min GoWod

Warm up: Banded 7s + 30" cuban presses (1 kg plate e/h) + 30" mini circles (1 kg plate) & abduction + 30" mini circles + adduction

Strength: Strict Press 4x 2:30 #StrictPress
- 8x strict press at 65-70% 1RM -> 19 kg (67,5%)

Accessory: 16 min EMOM
- 40" lateral & frontal raises (4 kg)
- 10 Skull crushers (5 kg)
- 40" hollow hold
- 10-12 ball slam ygig (20 kg)

The ball slam is always therapeutic after a crappy day at work. I just wish it was a bit lighter so I can properly snatch it and then slam it

#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

#workoutoftheday #joggling

🏃‍♀️ #running warm-up: 1,6 km at 6:44/km

🤹‍♀️ N1: 2,11 km at 8'/km, 27 ball drops
🤹‍♀️ N2: 0,97 km at 7:51/km, 8 ball drops
🤹‍♀️ N3: 0.78 km at 7:40/km, 8 ball drops

🤹‍♀️🏃‍♀️ Mixed N4: 1,29 km at 7:42, 9 ball drops

Weather: ☀️ 12°C 🌬️ 16 km/h

I haven't been doing any workouts this week, just a couple of juggling sessions.
My joggling sessions are improving in terms of speed but the endurance is still lacking. I'm far from uninterrupted 5k distance!

#juggling #fitodon

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds
- 1 min machine
- 5 inchworms
- 5 active squat stretch
- 5 pvc/barbell muscle clean
- 5 pvc/barbell front squats

Workout: "Chevy Bel Air", for time, time cap 17:00, scaled to
- at 00:00 -> 9 - 7 - 5
- front squats (25 kg)
- down up + jumping pull up
- rest remaining of time until
- at 10:00 -> 5 - 7 - 9
- front squats (25 kg)
- down up + jumping pull up
Finished in 4:32 & 5:11

Strength: #BenchPress 5 rounds x 2 mins
- 5x bench press @ 70% 1RM -> 25 kg

I was already exhausted after the warm up, had some sugar and went for the rest of the workout, but did not push super hard.

#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

#workoutoftheday

🌡️ Treadmill #running 10'
🌡️ Mobility 10'

x4:
1️⃣ Push-up x5
2️⃣ Side plank & leg lift x10/side
3️⃣ Lats pull-down @ 36 kg x10
4️⃣ Box jump @ 40 cm x10
5️⃣ Romanian deadlift @ 42 kg X10

🤹‍♀️ #Juggling 20': 15' clubs, 5' pois

It was hot today. 23°C outside, but inside this old public gym the temperature was 25°C. Tomorrow temperatures will drop to 14°C.

Anyway I am happy my deadlift still got it. This is the one exercise I don't have to train for. What is yours?

#fitodon

Today's #Workout another #Patseruurtje !

Mobility: 22 min GoWod

Warm up: banded 7s

Strength: Bench press #BenchPress
- Warm up: 8x 15 kg, 8x 20 kg, 8x 25 kg
Workout: 4 rounds , 2:30 min each
8 Bench Press @ +-65% 1RM -> 26 kg (technically 68,4%)

Accessory: 16 min EMOM
- 12x floor presses neutral grip (7,5 kg)
- 16x alternating gorilla rows (16 kg)
- 40" hollow hold
- 40" lateral raises (4 kg) -> this came out to 12x

Today's workout brought to you by "Less Stress, More Bench Press"

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 7 min AMRAP
- 30" machine
- 10 Alternating Cossack Squats
- 10 Deadbugs e/s
- 10" Hollow Hold
- 5 Slow Back Squats (PVC)

Strength: 10 min E2MOM #BackSquat
- 3 tempo (3" down + 3" hold) Back Squats @ max 65% of 1RM (did 40 kg)

Workout: Daffodil, for time, time cap 17 min. did RX amounts with scaled movements:
- 50 Wall Balls (4 kg)
- 35 Hanging Knee Raises
- 50 Box Jumps (12in / 30 cm, onto the big box, aka scary AF)
- 35 Hanging Knee Raises
- 50 Wall Balls (4 kg)
Finished in 15:51

Focused on keeping the bracing while in the hole in the back squats, so I took slightly less weight than actual 65%. And those box jumps were scary AF sometimes. The big box is just intimidating.

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

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up: 2 min machine into 3 rounds
- 8 m banded side shuffle e/s
- 10 narrow stance squats
- 10 sumo stance squats
- 10 normal stance squats
- 10 single leg glutes bridges e/s

Strength: 4x E3MOM #BackSquat
- 8 backsquats at +- 65% of 1RM = 43 kg

Accessory: 16 min EMOM
- 8 single leg deadlifts e/s (12 kg KB)
- 15 goblet squats (12 kg KB)
- 10 Pallof press e/s (24 kg band)
- 15 American KB swings (12 kg KB)

Stressful day, nasty headache, good workout. Gym owner / head coach made a planning woops, so he had to coach this & the wod at the same time. It was fun.

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

Today's #Workout was a #Patseruurtje

Mobility: 10 min GoWod

Workout: Strong(wo)man 36 min E2MOM, in teams of two
- 30 American KB Swings YGIG (16 kg)
- Sled pull YGIG (135 kg)
- 16 Axle bar tricep extensions YGIG (10,5 kg)
- Yoke walk YGIG (82 kg)
- 12 Shoulder to shoulder press (30 kg)
- 10 Box step ups e/s (body weight)

My body is feeling a bit off so some things weren't great, but it was nice workout out with a partner and had some fun & a good workout.

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

Today's #Workout

Mobility: 22 min GoWod + banded 7s

Warm up: 7 min AMRAP
- 30" jump rope
- 5 half kneeling DB presses e/s (6 kg)
- 5 upright rows e/s (6 kg)
- 5 single arm bench press e/s (6 kg)
- 5 single leg V-ups e/s
- 3 shoulder presses (empty 15 kg barbell)

Strength: 15 mins to build to a heavy Strict Press #StrictPress
- 5x 20 kg
- 3x 23 kg
- 1x 25 kg
- 1x 27 kg
- 1x 28 kg
No PR today, shoulder was not happy

Workout: "Red Sox", intermediate amounts, scaled movements, 3x 5:00
- 60 single unders
- 20 elevated push ups
- 40 single unders
- 15 DB bench press (7,5 kg)
Finished in 3:12 (went in too hot) - 3:55 - 4:01

Bit annoyed at my shoulder not getting to the previous PR, but happy that it does not hurt when lowering the bar again.

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

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

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

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

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

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

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

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

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

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

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

Today's #Workout is a strongman session

Mobility: 6 mins GoWod

Workout: 36 min E2MOM teams of 2
- 8 Axle bar clean & press (20 - 25 - 30 kg) ygig
- Suitcase carry (30 kg) ygig
- 10 Bulgarian splits e/s
- Sled push (110 kg) ygig
- 20 seated box jumps (16in) ygig
- 24 DB hammer curls (7,5 - 7,5 - 8 kg) ygig

After another long day in the office, this was a much needed, fun, chill **and** challenging workout.

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

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

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

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

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

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

Today's #Workout was a #HamstringRehab #ShoulderReahab session

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (40 kg, first round normal; 35kg second round single leg)
- 10x KAS glute bridges (35 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split quat e/s (8 kg DB)

Shoulder rehab: 2 rounds
- 12 banded flexions
- 12 banded angels
- 12 banded abductions e/s
- 12 bottom up KB strict press e/s (4 kg)
- 20m overhead walk (7,5 kg bar + 5kg hanging from 25 kg elastic band on each side)

Cool down: couple of stretches

I am disproportionately tired after two days in Paris. I really had to talk myself into doing my rehab exercises.

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

Today's #Workout another #StrongMan workout

Mobility: 15 min GoWod

Strength: 36 min E2MOM, teams of 2, ygig
- Sled pull (111 kg)
- 24 Axle bar Pendlay rows (25,5 kg)
- 20 DB Bench press (10 kg)
- Zercher yoke walk (42 kg)
- 30 Russian KB swings
- 24 Zottman bicep curls (4 kg first round, 5 kg rest)

More new strongman things! I like.

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

Today's #Workout was a #HamstringRehab #ShoulderReahab session

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (35 kg, first round normal, second round single leg)
- 10x KAS glute bridges (35 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split quat e/s (8 kg DB)

Shoulder rehab: 2 rounds
- 12 banded flexions
- 12 banded angels
- 12 banded abductions e/s
- 12 bottom up KB strict press e/s (4 kg)
- 15m overhead walk (7,5 kg bar + 6kg hanging from 25 kg elastic band on each side)

I was surprised I could do the RDLs and KAS bridges with 35 kg. Nice improvement there. The Bulgarian split squats kill my calves tho.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 9 min AMRAP
- 30" machine
- 10 Cossack squats
- 4 up downs
- 10 alternating reverse lunges
- 3 empty barbell back squats

Strength: Back Squats #BackSquat
- 3x 5 @ 60% of 1 RM (39 kg based on my last test while still babying my hamstring)

Workout: "Minestrone" for time, intermediate
- At 0:00
- 24 cal row
- 25 burpees
- 24 cal row
- At 8:00
- 24 cal row
- 20 burpees to target
- 24 cal row
- At 16:00
- 24 cal row
- 15 burpee box jump overs (37 cm)
- 24 cal row
Finished in 5:53 - 5:48 - 6:25

I am happy the taller jumps are getting consistent even under fatigue (I do have to psyche myself for every single one). Today's burpees were dangerous AF due to just mopped rubber tiles making slipping on the floor very easy to face plant. And finally a workout that gets my recovery time above 24h! (71h to be exact 🤣)

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

Today's #Workout

Warm up: 8 min AMRAP
- 45" machine (row)
- 5 bootstrap squats
- 10 banded pass throughs
- 10 ring rows / scapular pull ups
- 5 burpees landing in squat
- 5 strict presses
- 5 front squats

Strength: Strict Press
- 4x3 strict presses @ 65% of 1RM (18 kg)

Workout: "Open 21.3", for time, time cap 18 min, modified to:
- 15 front squats (17,5 kg)
- 30 knee raises
- 15 thrusters (17,5 kg)
- 1 min rest
- 15 front squats (17,5 kg)
- 30 ring rows
- 15 thrusters (17,5 kg)
- 1 min rest
- 15 front squats (17,5 kg)
- 30 jumping pull ups
- 15 thrusters (17,5 kg)
Finished in 15:05

So weird going to the gym at noon. Found a nice scaling for the workout, did not fuck up my shoulder with the thrusters (which happened at Christmas). And then we helped move some weights (extra farmer carry!) to clear the floor for the party tonight.

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

Today's #Workout Rehab/Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian deadlift hold e/s (30 kg)
- 10 KAS glute bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split squat e/s (8 kg DBs)

Shoulders: 2 rounds
- 12x banded angels
- 12x banded lateral raises e/s
- 12x banded extensions
- 12x bottom up KB strict press e/s (4 kg)
- 12x triceps extension e/s (3kg)
- 30" bouncy overhead hold (one in press, one in snatch) (7,5 + 2x6kg)

Finisher: Tabata single leg glutes bridges with banded lat pull down

Tired from the week, did not feel like doing the work, but I know that it helps.

#HamstringPT #HamstringRehab #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab/Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian deadlift hold e/s (30 kg)
- 10 KAS glute bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split squat e/s (8 kg DBs)

Shoulders: 2 rounds
- 12x banded angels
- 12x banded lateral raises e/s
- 12x banded extensions
- 12x bottom up KB strict press e/s (4 kg)
- 12x triceps extension e/s (3kg)
- 30" bouncy overhead hold (one in press, one in snatch) (7,5 + 2x6kg)

Finisher: Tabata single leg glutes bridges with banded lat pull down

Tired from the week, did not feel like doing the work, but I know that it helps.

#HamstringPT #HamstringRehab #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab/Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian deadlift hold e/s (30 kg)
- 10 KAS glute bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split squat e/s (8 kg DBs)

Shoulders: 2 rounds
- 12x banded angels
- 12x banded lateral raises e/s
- 12x banded extensions
- 12x bottom up KB strict press e/s (4 kg)
- 12x triceps extension e/s (3kg)
- 30" bouncy overhead hold (one in press, one in snatch) (7,5 + 2x6kg)

Finisher: Tabata single leg glutes bridges with banded lat pull down

Tired from the week, did not feel like doing the work, but I know that it helps.

#HamstringPT #HamstringRehab #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab/Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian deadlift hold e/s (30 kg)
- 10 KAS glute bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split squat e/s (8 kg DBs)

Shoulders: 2 rounds
- 12x banded angels
- 12x banded lateral raises e/s
- 12x banded extensions
- 12x bottom up KB strict press e/s (4 kg)
- 12x triceps extension e/s (3kg)
- 30" bouncy overhead hold (one in press, one in snatch) (7,5 + 2x6kg)

Finisher: Tabata single leg glutes bridges with banded lat pull down

Tired from the week, did not feel like doing the work, but I know that it helps.

#HamstringPT #HamstringRehab #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon