#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

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

Plyometrics: 3 rounds #Plyometrics
- 16 m skipping
- 3 seated box jumps (35 - 40 - 40 cm)
- 2 overhead slam ball toss (5 kg)

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

Then a #Patseruurtje
Warm up: banded 7s

Strength: Seated Z press #SeatedZPress 4x 2:30
- 18 kg
- 18 kg
- 18 kg
- 19 kg

Accessory: 16 min EMOM
- 10 DB skull crushers (4 kg) #SkullCrushers
- 12 DB chest flies (3 kg) #ChestFly
- 40" hollow hold
- 40" lateral raises (3 kg) #LateralRaises

A nice chill workout, just what I needed. And nice getting easier on the seated jumps / box jumps.

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

Today's #Workout more #Patseruurtje #GymBroHour

Mobility: 10 mins GoWod

Warm up: Banded 7s

Strength: 10min E2MOM #SeatedZPress
- 5 Z-press 22 kg

Accessory: 16 min EMOM
- 10 Skull Crushers (5 kg) #SkullCrushers
- 10 Chest Flies (2 kg, hi shoulder!) #ChestFly
- 40" Hollow Hold
- 40" Lateral Raises - ended being 12 reps (3 kg) #LateralRaises

It was a chill workout, gave me a nice arm pump 😅

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

#workoutoftheday #running

Half marathon training
Week 18, run 2/3

Today just a light sporadic discomfort on both knees and my right calf wasn't tight at all.
I am more relaxed now and I believe to have overcome the most difficult phase in transitioning to forefoot strike.

For the past 3 weeks outside walking has been with #minimalistShoes only. I can already notice improved toes mobility (the main point), but I will talk about the #Xero shoes later in a dedicated thread.

#fitodon #fitness

Today's #Workout

Warm up: banded 7

Strength: 5x6 Z press (seated strict press, barbell) #SeatedZPress
- 18 kg
- 19 kg
- 20 kg
- 21 kg
- 21 kg

Accessory: 4 rounds
- 10 dumbbell Tate press (8 kg)
- 10 Pallof press each arm (35 kg band)
- 10 lateral raises each arm (4 kg)

Core finisher: 4 rounds
- 20" elbow plank
- 10" rest
- 20" hollow hold (ish)
- 10" rest

Enjoying the "gym bro" hour, some strength & accessory, good music

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

#workoutoftheday #running

Half marathon training
Week 14, run 2/3

The easy run today didn't start easy because I still felt yesterday's drinks in my system.
I went out with a friend. #Karaoke and dinner at a #Korean restaurant.
And my nose is still runny 🤧

It was my first time tasting #soju. I was expecting something strong like grappa, but it isn't. It doesn't taste too coarse either. Still, alcohol-wise I prefer limoncello, even if it's stronger.

#fitodon #fitness

Today's #Workout - Strength training upper body week 3 - day 3

Warm up:
- 1 km walk
- 1 round:
- 20 iron crosses
- 20 scorpions
- 10 down dog to up dog
- 3 rounds
- 3 V-up complex
- 10 slam ball (6 kg)
- 6 burpees

Wide grip bench press #WideGripBenchPress
- Warm up: 6x 15 kg, 5x 20 kg 6x 25 kg
- Work: 6x6 27 kg

Pull & Press: 4 rounds
- 8 supported chest rows (12,5 kg) #SupportedChestRow
- 8 seated Z-press (7 kg) #SeatedZPress

Core: 2 rounds
- 10 Single leg Pallof press (e/s e/d)
- 10 banded anti rotational deadbugs e/s

Cool down
- MFR pecs / triceps / lats
- 0,6 km walk to go pick up the charged car

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

Today's #Workout - Strength training lower body week 9 - day 2

Warm up:
- 1 km walk
- 2 rounds
- 20 jumping jacks
- 10 sprawls
- 10 deadbugs
- 2 rounds
- 10 banded strict presses
- 10 banded pull aparts

Pressing duo: 6 rounds
- 6 wide grip behind the neck presses (15 - 16 - 17 - 18 - 19 - 19 kg = +1 kg from last time)
- 4 seated Z presses ( 5 - 6 - 6,5 - 7 - 7,5 - 8 kg = + 0,5 kg from last time)
- 2 min rest

Pull up practice / test: 8 mins to try banded pull ups
- 45 kg band - 40 kg - 35 kg (okayish) - 25 kg (okayish)

Cool down
- foam roll pecs, triceps, lats
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #WideGripBehindTheNeckPress #SeatedZpress #PullUps #BandedPullUps

Today's #Workout - Strength training lower body week 7 - day 2

Warm up:
- 1 km walk
- 3 rounds
- 3 single leg wallball around the world e/s e/l (that's 12 per round) - 6 kg wall ball
- 3 overhead ball tosses (6 kg)
- 10 straight leg wall dead bugs

Plyometrics: 10 rounds
- 1 single leg broad jump e/s
- 30s rest

Upper body pump: 5 rounds
- 8 chest supported dumbbell rows (10 kg)
- 8 seated Z-press (6 kg)
- 2 min rest

Cool down
- Lacrosse pecs/ triceps / lats
- 1 km walk

Not sure if I'll make it to the gym tomorrow after work since I am requested in the (clusterfck) office in Brussels, so I am happy the local gym opened in the morning this holiday.

Also super funny being confused for one of the amazing women that competed yesterday in the Belgian Weightlifting Championship. Nope, not me, I just lift for funsies (and so I don't kill people 🤣 )

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SupportedDBRows #SeatedZPress #SingleLegBroadJump

#workoutoftheday

X4:
1️⃣ banded pull-up x6
2️⃣ fitball hamstring curl x12
3️⃣ push-up x3
4️⃣ lunge x24 @ 15kg
5️⃣ mountain climbers x60
6️⃣ fitball ab roll out x10

➡️ 15-min k-pop dance
#StrayKids #lalalala #megaverse
https://youtu.be/oFvNQUHbOik
#ateez #bouncy #halazia #guerrilla
https://youtu.be/gQKufh2hl9w

My two kids joined me in this workout. I even had to help them inside the band and lift them up to do the pull-ups 😁
It took us ages to finish 4 laps but we had fun!

#fitodon #fitness #mastolift #kpop #dance