#fitodon — Public Fediverse posts

Today's #Workout

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

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

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

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

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

#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

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

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

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

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

#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

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

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

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

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

#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

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

Upper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFly

Pull ups: 10 min EMOM
- 3 toe assisted pull ups

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

Plyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touches

I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

#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

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

Outdoor #workoutOfTheDay

x4:
1️⃣ Inclined push-up @ 35cm x7
2️⃣ Banded Bulgarian split squat @ ~20kg x10/side
3️⃣ Inclined laying leg raises x12
4️⃣ Banded face pull @ ~40kg x14
5️⃣ Banded leg abduction @ ~15kg x12/side

I didn't post it, but I tried #joggling with 3 clubs on Thursday. It was awful! Wind, arms exhaustion and lack of experience made me drop them 28 (🫨!) times in just 1 km.

I had to try this at least once. Alas I'm not yet ready. Sticking to balls for #EJC2026

#fitodon

#workoutOfTheDay

🚴‍♀️ Cycling to Quartier Libre 10'
🌡️8' warm-up

🏃‍♀️🤹‍♀️ #joggling 3 laps ➡️ 3.16 km w/ 25 ball drops
AJE* = 126.4 m

🚴‍♀️ Back home 10'

I am so not ready for this 5k. I have 3 joggling workouts left before leaving for the EJC. So the plan is to try 4 laps (~ 4k) next, hoping that my arms will hold for another 8 min.

Today was sunny with moderate wind. A few bursts made my balls drop, but the temperature was enjoyable at 20°C.

* Avg #Juggling Endurance

#fitodon #running

I haven't been posting my #WorkoutOfTheDay lately. It's been hot for the past 10 days, with unusual temperatures > 30°C.
While I kept working out, the volume was reduced.

Today it's 24 °C ☀️💨

🚴‍♀️ 2x 10'

🤹‍♀️🏃‍♀️ 23:54 ➡️ 2.94 km, 22 ball drops
AJE: 133.63 m

🤹‍♀️🏃‍♀️ 11:47 ➡️ 1.41 km, 13 ball drops
AJE: 108.46

*AJE=average #juggling endurance.

Not a great session. It was windy and that complicated things, but I also need to be more consistent with my training.

#joggling #running #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

#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

#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

#joggling n.2 at🌡️4°C 🌫️ no wind

🏃‍♀️ #running warm-up ➡️ 1,6 km - 7'/km

🤹‍♀️ 2.1 ➡️ 2,92 km, 50 ball drops - 8'21/km
🤹‍♀️ 2.2 ➡️ 1,28 km, 20 ball drops - 7'54/km
🤹‍♀️ 2.3 ➡️ 760 m, 13 ball drops - 8'15/km

🏃‍♀️ cool-down ➡️ 955 m - 6'45/km

Weather conditions were better today compared to my first session because there was almost no wind and no sun. Nevertheless sharp turns are still challenging and I can chain 4-5 ball drops during those.

At 2.3 my arms just gave up.

#fitodon #juggling

#workoutoftheday

🔆 💨 22 km/h

#joggling 01:
🏃‍♀️ 1,60 km #running
🤹‍♀️ 1,71 km joggling. Balls dropped 50 times
🤹‍♀️ 1,03 km joggling. Balls dropped 18 times
🤹‍♀️ 1,31 km joggling. Balls dropped 12 times.

I ran to a field with a squared track lane and learned that both the wind and the sun complicate the #juggling part. I have to juggle low to avoid meeting the sunlight.

Lastly I joggled back on the park lane, stopping the balls when it was too dangerous or crowded.

People cheered me on 😄.

#fitodon

Today's #Workout - Strength training upper body week 6 - day 2

Warm up:
- 1 km walk
- 2 rounds
- 10 banded plank knee to elbow
- 10 glute bridge march steps
- 15" adductor plank e/s
- 2 rounds
- 3 ATG squats 3" pause e/s
- 10 goblet squats with band around the knees
- 8m banded lateral walk e/s

Plyometrics: 8 rounds
- 1 box jump (35 cm #BoxJump )
- 1 depth jump (4 rounds at 50 cm, 4 rounds at 60 cm)

Box Back Squats #BoxBackSquat
- Warm up: 5x 25, 5x 35, 5x 45 kg
- Work: 5 rounds, 5x 50 kg

Handstand practice:
- 45" L-handstand hold e/s #LHandstand #Handstand

Cool down
- Lacrosse ball glutes, hamstrings
- Lacrosse ball pecs, lats
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 6 - day 2

Warm up:
- 4 min erg bike
- 1 round:
- 20 scoprions
- 20 iron crosses
- 10 down dog to up dog
- 3 rounds
- 3 ATG squats 3" pause e/s
- 10 dead bugs
- 10 KB taters (10 kg)

Box squats #BoxBackSquat #BoxSquats
- Warm up: 5x 25 kg, 5x 35 kg, 5x 45 kg
- Work: 5x5 55 kg

Close stance squats (feet together) #CloseStanceSquats 4 rounds
- 12 close stance squats (2x 10kg DB in front rack)
- 2 min rest

Core: 4 rounds
- 30" weighed plank (15 kg) #WeighedPlank (I will need to think of something to get a heavier plate on my back, 20 kg plate on my own might be pushing it)
- 10-15" star plank e/s
- rest as needed

Cool down
- 2 min reclined hero (was 2 min couch stretch each side)
- 3 min legs up the wall
- 30" dead hang

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 2 - day 2

Warm up:
- 2 rounds
- 4 ATG squats 3" pause e/s
- 8 m banded lateral walk e/s
- 2 rounds
- 10 overhead deadbugs (5 kg)
- 8 KB taters (10kg)
- 3 single leg wallball around the world (e/s e/d)

Plyometrics: 8 rounds
- 1 single leg broad jump e/s (~1m)
- 1 box jump (added 1cm = 31 cm!) #BoxJump

Box Back Squats: 5 rounds #BoxBackSquat
- 5 box back squats (55 kg)
- rest as needed
- (warm up rounds at 25 kg, 35 kg & 45 kg)

Ankle rehab: 3 rounds
- 10 KB raises e/s (6 kg)
- rest as needed

Cool down
- Lacrosse ball glutes
- Lacrosse ball hamstrings

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training lower body week 7 - day 6

Warm up:
- 1 km walk
- 5 mins erg bike
- 2 rounds
- 20 lateral box step overs (50 cm)
- 10 KB deadlifts (2x 16 kg)
- 2 rounds
- 10 KB deadbugs (6 kg)
- 20 plank shoulder taps

Box back squats: 8 rounds
- 2 ()45 cm) box back squat (50 - 55 - 60 - 65 - 70 - 75 - 80 - 85 kg)
- 2 min rest
On the last back squat I could not get up, I had to take my feet wider apart to be able to push up, Whoops

Girls gone heavy again: 6 rounds
- 3 box jumps (30 cm)
- 8 m weighed bear walk (2 10 kg DB)
- 16 m DB front rack carry (2 12,5 kg DB)
- 2 min rest

Ankle rehab: 3 rounds
- 15 tibialis anterior raises (4 kg KB)

Cool down
- Lacrosse ball hamstrings
- Lacrosse ball glutes
- Lacrosse ball pecs
- Lacrosse ball lats
- Petting Ona 🐶 , super good girl 😀

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #BoxSquats #BoxBackSquat

Yesterday and today were days of reassessing pushup count.

Yesterday: 50, 46, 56 (new PR)
Today: 46, 51, 54

(breaks are permitted though hands and feet have to stay on the ground)

The new count is 37, which is 132% increase from the past 28.

#pushups #PersonalRecord #fitodon

#workoutoftheday #gymworkout

X5:
1️⃣ banded pull-up x5
2️⃣ punch bag combo: straight, cross, hook x10/side
3️⃣ punch bag side kick x10/side
4️⃣ push-up x3
5️⃣ weighted calf raise @ 2kg x12/side
6️⃣ v-up x10

#fitodon #fitness