#fitodon — Public Fediverse posts
Live and recent posts from across the Fediverse tagged #fitodon, aggregated by home.social.
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm 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 frogPlyometrics; 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
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm 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 frogPlyometrics; 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
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm 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 frogPlyometrics; 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
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm 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 frogPlyometrics; 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
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm 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 frogPlyometrics; 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
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Today's #Workout
First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsPull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as neededCore: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuckThen 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 cleansStrength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kgWorkout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45This 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
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Today's #Workout
First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsPull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as neededCore: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuckThen 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 cleansStrength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kgWorkout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45This 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
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Today's #Workout
First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsPull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as neededCore: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuckThen 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 cleansStrength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kgWorkout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45This 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
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Today's #Workout
First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsPull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as neededCore: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuckThen 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 cleansStrength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kgWorkout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45This 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
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Today's #Workout
First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsPull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as neededCore: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuckThen 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 cleansStrength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kgWorkout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45This 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
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Today's #Workout
Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sFirst my pull up accessory
Warm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsIt'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/sStrength: 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
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up:
- 1 min row
- 2 rounds
- 10 air squats
- 10 PVC good mornings
- 10 PVC pass throughs
- 10 PVC strict press
- 1 round
- 7 empty BB back squats
- 7 empty BB strict press
- 7 empty BB deadliftsStrength:
- Back squat : 12 min for 1RM: 3x 35kg - 2x 45 kg - 1x 55 kg - 1x 60 kg - 1x 65 kg (same as older PR) #BackSquat
- Strict press: 10 min for 1RM: 5x 20 kg - 1x 25 kg - 1x 28 kg - 0x 30 kg (1 kg less than old PR) #StrictPress
- Deadlift: 12 min for 1RM: 3x 45 kg - 2x 65 kg - 1x 75 kg 1x 85 kg (10 kg less than old PR) #deadliftWorkout: 60 cal row for time: 3:52
It was ok, not fun after crappy day with way too long meeting
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsGrip 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 hangModified pull ups: 8 rounds
- 4 toe assisted pull ups
- 60" restWarm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 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
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsDouble Trouble: 3 rounds
- 10 renegade rows (L+R=1) (9 kg) #RenegadeRows
- 10 scap pull upsCore, pls: 4 rounds
- 5 V-up complex
- 20 alternating quadruped oppositesWarm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 3 rounds #Plyometrics
- 3 half kneeling lateral jumps e/s
- 2 lateral jumps over objectRun: 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
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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 apartsCore OMG: 4 rounds
- 7 bent over KB rows e/s (16 kg) #BentOverKBRow
- 60" plank
- 8 banded lat pulls in plankPull ups: 12 rounds
- 2 banded pull ups (25+25 kg band) #BandedPullUps
- 60" restWarm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 3 rounds #Plyometrics
- 3 explosive split squat jumps e/s https://youtu.be/AmgM_PjBq0I?t=48
- 3 explosive (elevated 20") push upsFeeling 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
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Today's #Workout
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 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/sThen a #Patseruurtje
Warm up: banded 7sStrength: Seated Z press #SeatedZPress 4x 2:30
- 18 kg
- 18 kg
- 18 kg
- 19 kgAccessory: 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) #LateralRaisesA 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
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up: banded 7, then 2 rounds:
- 10 (empty 15kg barbell) snatch grip upright row
- 10 (empty 15kg barbell) snatch grip strict press
- 8 (empty 15kg barbell) back squat 2" downSnatch High Pull 5x 4: 20 - 20 - 23 - 23 - 23 - 25 kg #SnatchHighPull
Hang Muscle Snatch 6x 3: 18 - 20 - 20 - 23 - 20 kg (the 23 kg felt off so back down I went) #HangMuscleSnatch
Sotts Press 4x 5: 15 - 15 - 16 - 16 kg #SottsPress
Overhead Squat 5x 6: 18 kg #OverheadSquat
Snatch Balance 5x 3: 15 - 15 - 17 - 18 - 19 kg #SnatchBalance
Squat Snatch 6x 3: 18 - 18 - 20 - 20 - 20 - 20 kg #SquatSnatch
My right arm is being a bit annoying and feeling off, so focused on technique rather than loading the bar.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsStrength: "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 frogPlyometrics: 3 rounds #Plyometrics
- 4 bench jump over (2x5 yoga blocks = 38cm tall by 24cm wide)
- 3 tuck jumpsNice 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
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsCore: 3 rounds
- 12 banded lat pulls in hollow (25 kg band)
- 12 (L+R) Russian swings (12 kg)
- 12 toe assisted pull upsHang & Grip: 5 rounds
- 20-40" hang (40" - 30" - 30" - 30" - 28")
- 60" restPlyometrics (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 raisesRun: 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
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Today's #Workout
Warm up 0: 10 mins bike + 2 mins row
Warm up 1: 2 rounds
- 10 roll & reach
- 10 glute bridges
- 8 atl samson lunges
- 8 scap pull upswarm up 2: 2 rounds
- 5 BB goodmornings
- 5 BB deadlifts
- 5 ring rows
- 5-10" ring holdWorkout: for time, time cap 8 mins: 9 - 7 - 5:
- ring muscle up transitions
- deadlifts (60 kg)
Finished in 5:59Strength (post wod, ugh): deadlifts #deadlift
- 5x 60 kg
- 4x 65 kg
- 3x 70 kg
- 2x 75 kg
- 1x 80 kg
- 1x 83 kg
- 1x 85 kgAnd then I taught yoga
After such a sucktastic week, the workout also did not help. At least yoga did.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 3 rounds #Plyometrics
- 8 m single leg bounding e/l
- 3 seated box jumps (35 - 37 - 40 cm)Workout: was #Patseruurtje a 36 min E2MOM in teams of 2
- 24 Axle bar deadlifts (ygig) (50 - 40 - 45 kg)
- Hand over hand sled pull (ygig) (110 - 110 - 135 kg)
- 24 DB push press (ygig) (9 kg)
- Sled Push (ygig) (135 kg)
- 10 Weighed reverse lunges e/s (12,5 kg)
- 20 Partner high five in plankShort & sweet, or rather salty sweaty. Just what I needed.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Warm up 1: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: #Plyometrics
- 10 depth jump into tuck jump (24in box)Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sAnd then #Weightlifting class with clean & jerk focus
Warm up:
- Banded 7s
- 10 clean high pull + 10 strict press (15 kg)
- 8 clean high pull + 8 strict press (15 kg)Hang muscle cleans 6x 5 #HangMuscleClean
- 15 - 18 - 20 - 23 - 25 - 25 kgPower cleans 6x 3 #PowerClean
- 30 - 30 - 30 - 30 - 33 - 33 - 33 kgSplit stance strict press 6x 6
- 15 - 18 - 18 - 18 - 19 - 19 kgPush press 6x 5 #PushPress
- 20 - 25 - 28 - 28 - 28 - 28 kgClean & jerk (split) 6x 3 #CleanJerk
- 25 - 25 - 25 - 25 - 25 - 25 kgDeadlift 5x 5 #deadlift
- 55 - 60 - 63 - 65 - 65 kgHad fun with the plyometrics, still very much WIP on all the Oly lifts
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up: 3 rounds
- 10 deadbug overhead let down (9 kg (+1 kg!))
- 20 banded pull apartsStrength: 3 rounds
- 35" weighed plank (10 kg) #WeighedPlank
- 60" batwing hold (10 kg) #BatwingHold
- 12 inverted rows / Australian pull ups #InvertedRowsWarm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 3 rounds #Plyometrics
- 3 single leg broad jumps e/l
- 10 plate jump overs (sideways) totalRun: 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
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up: 3 rounds
- 10 deadbug overhead let down (9 kg (+1 kg!))
- 20 banded pull apartsIt's a great arms day: 3 rounds
- 10 DB reverse flys (4 kg) #ReverseFly
- 10 BB biceps curls (14,5 kg) #BBBicepsCurls
- 10 DB lateral raises (4 kg) #LateralRaisesModified pull ups: 10' EMOM
- 4 toe assisted pull upsWarm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 3 rounds #Plyometrics
- 2 jump over object (2x4 plus one on top = 38 cm at the highest point)
- 2 knee to standing jump (added some elastic band help to these)It was warm and muggy, so this was plenty of work. Did get a nice arm pump.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
I arrived late, but coach let me through anyway
Warm up:
- 1 round: 30 single unders, 10 leg swings e/l, 5 inchworms (normally 2 rounds)
- 2 rounds: 5 deadlifts, 5 hang muscle clean, 5 push press, 5 clean & jerkStrength/Cardio: 8 min EMOM
- 10 push press (17,5 kg)
- 30" bikeWorkout: 6x 3 mins
- 225 m bike
- 35 single unders
- 5 clean & jerks (22,5 kg)
1:40 - 1:52 - 1:43 - 1:40 - 1:44 -1:49Ded after the afternoon drives & meetings. But did it. But dead
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Warm up 1: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 3 rounds #Plyometrics
- 16 m skippy
- 8 m burpee broad jumpWarm up 2: 2 min bike
Warm up 3: 2 rounds
- 10 alternating reverse lunges
- 10 glute bridges on heels
- 10 sit ups
- 5 bootstrap squats
- 3 broad jumpsStrength: Backsquats for load, every 2 mins #BackSquat
- 5x 35 kg
- 4x 40 kg
- 3x 45 kg
- 2x 50 kg
- 1x 53 kg
- 1x 55 kg
- 1x 58 kgWorkout: 5 rounds for time, time cap 18 min, did intermediate:
- 30 alternating reverse lunges
- 30 sit upsCore finisher 3 rounds
- 30" side plank L
- 30" rest
- 30" side plank R
- 30" rest
- 30" plank
- 30" rest
(I missed the first plank because I was putting the abmats away, so I started on the side, and did the last normal plank all alone)Feeling way too tired, again
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout was a #Patseruurtje
Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 banded air squats
- 10 banded glute bridesStrength: Romanian deadlift 4x 2:30 #RomanianDeadLift
- 8 Romanian deadlifts (45 - 50 - 50 - 50 kg)Accessory: 16 min EMOM
- 8 single leg glute bridges e/s (17,5 kg) #SingleLegGlutesBridges
- 15 goblet squats (16 kg) #GobletSquats
- 20" kneeling KB around the world e/d (16 kg) #KBAroundTheWorld
- 8 reverse lunges e/s (12,5 kg) #ReverseLungesI felt so so so tired after this it made no sense at all
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up: 3 rounds
- 10 deadbug overhead let down (8 kg)
- 20 banded pull apartsCore & Pull: 4 rounds
- 12 alternating renegade rows (9 kg) #RenegadeRows
- 6 barbell skull crushers (12,5 kg) #SkullCrushersMore core: tabata (20" work - 10" rest for 4 mins, alternating)
- hollow hold
- arch holdNice workout to empty the mind after the fridge delivery and marathon meeting day
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PullUp #FitnessGoals
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (8 kg)
- 20 banded pull apartsPump 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" restWarm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 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 jumpAnother session of working towards goals / on weaknesses
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUps
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (8 kg)
- 20 banded pull apartsStrength 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 hangWarm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 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
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm 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 timeWarm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 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) #BroadJumpSlowly 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
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Today's #Workout was a #Patseruurtje
Warm up:
- 2 rounds: 8m banded side shuffle e/s; 10 3" down banded air squats; 10 1" hold banded glutes bridges
- 5 world's greatest stretch e/s; 10 alternating 90-90; 10 alternating 90-90 with hip thrustStrength: Paused Back Squat 4 rounds x 2:30 #PauseBackSquat
- 8 1" pause back squats @ 50-60% 1 RM -> 34 kgAccessory: 16 min EMOM
- 8 single leg glutes bridges e/s (17,5 kg) #SingleLegGlutesBridges
- 40" hollow rock
- 8 box step ups e/s (skipped the weight on these)
- 15 Russian KB swings (16 kg) #RussianKBSwingsAfter yesterday's frond squats & today's back squats, my quads are very present at the moment
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout another #Patseruurtje #GymBroHour
Mobility: 15 min GoWod
Warm up: 2 rounds
- 8m banded shuffles e/s
- 10 banded tempo air squats
- 10 banded glutes bridgesStrength: Romanian deadlifts: 5x every 2:30 #RomanianDeadLift
- 5 tempo (3" down) deficit Romanian deadlifts (standing on 5 cm plate, 50 kg)Accessory: 16 min EMOM
- 8 single leg glutes e/s (20 kg)
- 15 goblet squats (15 kg)
- 40" deadbug with KB pull over (4kg)
- 20 walking lunges (12,5 kg in back rack hold)I needed a workout after yet another frustrating day at work. Same weight on the RDLs as last time, but with added tempo, so happy about that. Still being a bit more careful than before with my hamstrings.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Yesterday I took a rest day. It snowed on Wednesday and I ended up hitting 20k steps in the snow, even though it was supposed to be a rest day.
Today I went to my Friday #bodyweight class.
x2 (1' each exercise, 30s recovery):
1️⃣ Squat
2️⃣ Squat + lateral raise
3️⃣ Pendulum lunge
4️⃣ Calf raise5️⃣ Jumping jack
6️⃣ Skater
7️⃣ Hinge + jump
8️⃣ Lateral squat9️⃣ Ab crunch
🔟 Glute bridge
11 donkey kick 🫏
12 fire hydrant -
Today's #Workout is #Patseruurtje
Mobility: 15 min GoWod
Warm up: 2 rounds
- 10 banded side suffles e/s
- 10 banded tempo air squats
- 10 banded glutes bridgesStrength: Romanian Deadlift 10 E2MOM #RomanianDeadLift
- 5 Romanian deadlifts 50 kgAccessory: 16 min EMOM
- 8 single leg glutes bridges e/s (20 kg)
- 15 goblet squats (15 kg)
- 20" kneeling around the world e/d (16kg KB)
- 8 reverse lunges e/s (12,5 kg)It was fun, even tho it was again very cold. And my hamstring is behaving which is nice.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Half marathon training
Week 18, run 2/3Today 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.
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Today's #Workout - Strength training lower body week 7 - day 1
Warm up:
- 1 km walk
- 3 rounds
- 3 ATG squats 3" pause
- 5 Cossack squats e/s
- 10 deadbugs
- 2 rounds
- 20 step ups (50 cm box)
- 10 down-ups
- 15" adductor plank e/sSumo deadlift
- Warm-up:
- 5x 35 kg
- 5x 45 kg
- 5x 55 kg
- 5x 65 kg
- Work: 9 e2mom
- 1x 75 kgSingle Leg Romanian Deadlift: 6 rounds
- 6x 16 kg KB e/sCore: 4 rounds
- 10 windmills e/s (6 kg KB)
- 10 oblique raises e/s (16 kg KB)Ankle rehab: 2 rounds
- 15 tibialis anterior raises e/s, 4 kg KBCool down
- 2 min couch stretch e/s (or reclined hero if you're lazy like me)
- 3 min legs up the wall
- 30" dead hang#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SumoDeadlift #RomanianDeadLift #SLRDL
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Today's #Workout - Strength training lower body week 6 - day 3
Warm up:
- 1 km walk
- 2 rounds
- 4 ATG squats 3" pause, e/s
- 10 m banded lateral walk, e/s
- 2 rounds
- 10 KB tatters (10 kg)
- 10 single leg glute bridges e/s
- 10 Glute bridge marches
- 10 V-up (tuck up) complexesRomanian dead lift: 6 rounds
- 6 single leg barbell RDL (25 kg)
- 2-3 min rest
These are weird, I had to go shoe-less because even with my barefoot shoes it was annoyingDumbbell step ups: 5 rounds
- 10 alternating step ups (front rack, 6 kg each)
- 2-3 min rest
Comment from coach: "challenge yourself, you should be questioning life choices a few reps in" - so I took 7,5 kg, but it meant I could do 4 step ups, and then I wasn't doing any more, not even questioning my life choices, but pondering how much it would hurt falling backwardsCore: 3 rounds
- 10 single leg Pallof press (each side, each leg, so 40 total)
- 10 banded anti-rotational deadbugs e/sCool down
- 1 km walk#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #RomanianDeadLift #StepUps #PallofPress
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Some impressions from today's #Duathlon in Echterdingen 🤓✌🏻
#triathlontraining #fitness #exercise #fitodon #5150Kraichgau # -
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 #SuitcaseCarryBuy Out: 1 mile #ruck on single trail with ruck and sandbag
#SandbagPT #RuckPT #rucking #WeHackHealth #fitodon #OptOutside
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Variation 1: #Strength session
1 minute to complete 5 reps and then 1 minute break of the following exercises:
- deadlifts with sandbag and plates
- pushups with sandbag
- 2 count lunges with sandbag
- cleans with sandbag
- front squats with lumber rindsSession weights:
- 70 lbs sandbag for deadlifts, lunges, and cleans (2nd session + 10lbs)
- 2 x 25 lbs steel plates for deadlifts
- 40 lbs sandbag for pushups
- 2 x 2m lumber rinds (2nd session +1 rind) -
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. -
Equipment: 45 lbs #ruck
1 km ruck run
Every 10 min repeat over 7 km (total 8 rounds):
- 5 ruck push ups
- 5 ruck squats
- 5 ruck overhead press
- 5 ruck 2 count lunges1 km ruck run
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hill climb as cool down after PT
7.6 km #ruck with 4 hills and 70m total altitude gain
PT 1:
3 sets 10 reps:
- 4 count flutter kicks
- 2 count shoulder taps
- sit upsPT 2:
3 sets 5 reps:
- Australian pull ups
- dips
- incline push upsPT 3:
3 sets 10 reps:
- ruck swings
- 2 count ruck lunges
- ruck squatsPT 4:
3 sets 5 reps:
- Australian pull ups
- dips
- incline push ups3 x each arm incline one arm push ups
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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/gQKufh2hl9wMy 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! -
Today's activity:
➡️ 7km 🚲 ride with 20kg of 👦 on the back seat
➡️ 1h of jumping at #trampoline parkI'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