#gymlife — Public Fediverse posts
Live and recent posts from across the Fediverse tagged #gymlife, 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:
- 3 mins erg bike
- 2 rounds: 10 PVC pass throughs, 10 PVC around the world e/d, 10 bootstrap squats, 10 ring rows
- 2 rounds (PVC): 5 high hang muscle snatches, 5 hang power snatches, 5 power snatches, 5 overhead squats
- 3 rounds (empty barbell): 3 power snatches, 3 overhead squats, 4 up downs over the barWOD prep: 3 rounds (20 kg)
- 2 power snatches
- 2 overhead squats
- 2 jumping pull upsWorkout: 9/11 343, 9 RFT, time cap 25 min, scaled to:
- 11 lateral burpees over the bar
- 3 power snatches (20 kg)
- 4 overhead squats (20 kg)
- 3 jumping pull ups
Finished in 21:28Meeting ran late so no much additional work before the workout, and too tired afterwards.
#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 mins erg bike
- 2 rounds: 10 PVC pass throughs, 10 PVC around the world e/d, 10 bootstrap squats, 10 ring rows
- 2 rounds (PVC): 5 high hang muscle snatches, 5 hang power snatches, 5 power snatches, 5 overhead squats
- 3 rounds (empty barbell): 3 power snatches, 3 overhead squats, 4 up downs over the barWOD prep: 3 rounds (20 kg)
- 2 power snatches
- 2 overhead squats
- 2 jumping pull upsWorkout: 9/11 343, 9 RFT, time cap 25 min, scaled to:
- 11 lateral burpees over the bar
- 3 power snatches (20 kg)
- 4 overhead squats (20 kg)
- 3 jumping pull ups
Finished in 21:28Meeting ran late so no much additional work before the workout, and too tired afterwards.
#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 mins erg bike
- 2 rounds: 10 PVC pass throughs, 10 PVC around the world e/d, 10 bootstrap squats, 10 ring rows
- 2 rounds (PVC): 5 high hang muscle snatches, 5 hang power snatches, 5 power snatches, 5 overhead squats
- 3 rounds (empty barbell): 3 power snatches, 3 overhead squats, 4 up downs over the barWOD prep: 3 rounds (20 kg)
- 2 power snatches
- 2 overhead squats
- 2 jumping pull upsWorkout: 9/11 343, 9 RFT, time cap 25 min, scaled to:
- 11 lateral burpees over the bar
- 3 power snatches (20 kg)
- 4 overhead squats (20 kg)
- 3 jumping pull ups
Finished in 21:28Meeting ran late so no much additional work before the workout, and too tired afterwards.
#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 mins erg bike
- 2 rounds: 10 PVC pass throughs, 10 PVC around the world e/d, 10 bootstrap squats, 10 ring rows
- 2 rounds (PVC): 5 high hang muscle snatches, 5 hang power snatches, 5 power snatches, 5 overhead squats
- 3 rounds (empty barbell): 3 power snatches, 3 overhead squats, 4 up downs over the barWOD prep: 3 rounds (20 kg)
- 2 power snatches
- 2 overhead squats
- 2 jumping pull upsWorkout: 9/11 343, 9 RFT, time cap 25 min, scaled to:
- 11 lateral burpees over the bar
- 3 power snatches (20 kg)
- 4 overhead squats (20 kg)
- 3 jumping pull ups
Finished in 21:28Meeting ran late so no much additional work before the workout, and too tired afterwards.
#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 mins erg bike
- 2 rounds: 10 PVC pass throughs, 10 PVC around the world e/d, 10 bootstrap squats, 10 ring rows
- 2 rounds (PVC): 5 high hang muscle snatches, 5 hang power snatches, 5 power snatches, 5 overhead squats
- 3 rounds (empty barbell): 3 power snatches, 3 overhead squats, 4 up downs over the barWOD prep: 3 rounds (20 kg)
- 2 power snatches
- 2 overhead squats
- 2 jumping pull upsWorkout: 9/11 343, 9 RFT, time cap 25 min, scaled to:
- 11 lateral burpees over the bar
- 3 power snatches (20 kg)
- 4 overhead squats (20 kg)
- 3 jumping pull ups
Finished in 21:28Meeting ran late so no much additional work before the workout, and too tired afterwards.
#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/sFirst some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsUpper body pump: 4 rounds
- 12 inverted rows (Australian pull ups)
- 12 lateral raises (4 kg) #LateralRaises
- 12 reverse flys (4 kg) #ReverseFlyPull ups: 10 min EMOM
- 3 toe assisted pull upsThen some more jumping
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 3 rounds #Plyometrics
- 3 straddle jumps (22,5 cm)
- 20 toe plate touchesI 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
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sFirst plyometric work:
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 3 rounds #Plyometrics
- 2 "bench" jump overs (2x4 stacked yoga blocks)
- 2 slam ball overhead toss (5 kg)
- 1 half kneeling side jump e/sThen 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 upsWorkout: 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 = 88Working on plyos, and facing the damn scary box during a workout
#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
- 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
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
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: 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
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 (7,5 kg)Core & Pulling: 3 rounds
- 6 bent over KB rows e/s (16 kg)
- 45-60" plank hold on hands
- 8 banded lat pull in plank e/s (15 kg band)Modified pull ups: 8x 1:30
- 4 toe assisted pull ups (increased height between box & bar)Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 3 rounds
- 6 alternating explosive split squat jumps
- 3 weighed jump squats (2x 7,5 kg)More working on weaknesses today, since the yoga class did not go through 😔 . The split squat jumps required the three rounds to get coordination down 😅
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PullUpProgram #FitnessGoals #Plyometrics
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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 (7,5 kg)Triceps, Pull & Core: 4 rounds
- 8 triceps roll back (4 kg) #TricepsRollBack
- 8 inverted rows / Australian pull ups (14th hole) - these felt easy, so I should go down a notch #AustralianPullUps
- 30" side plank e/sWarm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog https://www.youtube.com/watch?v=l5A0mN7b6YoPlyometrics: 3 rounds
- 3 half kneeling lateral jumps
- 2 jump over obstacle (2x4 yoga blocks)
- 2 tuck jumpsRun: 2 km / 15:24 or 7:39km/h (which is 30" faster than 2 weeks ago)
Working on all those things that I feel don't get enough attention during the programmed wods. Or at least where I see zero improvement or even loss.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PullUpProgram #Plyometrics #FitnessGoals
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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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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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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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#PushUpProgram Week 4 day 4
Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 10 Prone Ys
- 1' pec MFR e/sWake up! 7 rounds
- 5 French presses
- 5 skull crushersHold it one more time: 4 rounds
- 20" feet elevated plank (37cm)
- 20" arch hold (was supposed to be 15" but it was easier to make the tabata timer 20-20)This wraps up the program, I am sure I will revisit and go for more improvements. My shoulders sure appreciate all the accessory work & strengthening!
#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength
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This chronically exhausted pigeon finally got around to doing her #PushUpProgram week 4 day 3
Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 10 Prone Ys
- 1min pecs MFR each sidePush it real hard:
a) max set (elevated or banded) push ups (managed 22 elevated on 45cm table, that's 6 more than last week)
b) rest 5 mins
c) 5 EMOM 50% of a) (=11 elevated push ups every min)Play dead, bug! 3 rounds:
- 20" hollow hold (misread, should have been 30")
- 18 deadbug with dumbbell press (or KB press in my case, 5kg each)Really happy to see how my (elevated) push ups have improved and the amount I can do has increased.
#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength
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#PushUpProgram Week 4 day 2
Warm up: 3 rounds
- 10 Deadbugs
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1 min pec MFRAll about the triceps: 6 rounds
- 6 e/s Tricep Kick Backs
- 6 Dumbbell Pull Overs
- 6 Push Up NegativesHold that thought: 2 rounds
- 35" Bottom Up Push Up Hold
- 10 transitions hand plank <> elbow plank
- rest as neededAfter this, dinner, then going to teach yoga. Might skip some chaturangas today !
#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength #Yoga #YogaClass #Chaturanga
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#PushUpProgram week 4 day 1
Warm up: 3 rounds
- 10 dead bugs
- 10 overhead dead bugs
- 10 prone Ys
- 1' pecs MFR e/sPush it real hard: 3 rounds
- 35 (!)(elevated/banded) push ups
- 3' restHold it, baby: 3 rounds
- 60" (weighed) plank (hands)
- 60" side plank e/s (supposed to be 45, but I put a tabata timer and dared myself to complete the minute)Also managed a walk since it cleared up after work ☺️
#PushUp #Fitness #FitnessGoals
#GymLife #Strength #StrengthTraining -
#PushUpProgram Week 3 day 4
Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 10 Prone Ys
- 1' pec MFR e/sWake up! 6 rounds
- 6 French presses
- 6 skull crushersHold it one more time: 3 rounds
- 30" feet elevated plank (37cm)
- 30" arch hold (was supposed to be 20" but it was easier to make the tabata timer 30-20)Today there was also a nice walk during the hour it was dry, and a 40 minute yoga nidra session.
#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength #Walking #YogaNidra
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#PushUpProgram week 3 day 3
Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 10 Prone Ys
- 1min pecs MFR each sidePush it real hard:
a) max set (elevated or banded) push ups (managed 16 elevated on 45cm table, that's 2 more than last week)
b) rest 5 mins
c) 5 EMOM 50% of a) (=8 elevated push ups every min)Play dead, bug! 2 rounds:
- 25" hollow hold (misread, should have been 30")
- 20 deadbug with dumbbell press (or KB press in my case, 5kg each)The Tabata / EMOM timer really helps with these workouts
#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength
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#PushUpProgram Week 3 day 2
Warm up: 3 rounds
- 10 Deadbugs
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1 min pec MFRAll about the triceps: 5 rounds
- 7 e/s Tricep Kick Backs
- 7 Dumbbell Pull Overs
- 7 Push Up NegativesHold that thought: 2 rounds
- 25" Bottom Up Push Up Hold
- 10 transitions hand plank <> elbow plank
- rest as neededAfter yesterday's pushups, this was 🔥 but done!
#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength
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#PushUpProgram week 3 day 1
Warm up: 3 rounds
- 10 dead bugs
- 10 overhead dead bugs
- 10 prone Ys
- 1' pecs MFR e/sPush it real hard: 3 rounds
- 30 (elevated/banded) push ups
- 2' restHold it, baby: 3 rounds
- 60" (weighed) plank (hands)
- 50" side plank e/sTomorrow there are push ups in the workout too 😅
#PushUp #Fitness #FitnessGoals #GymLife #Strength #StrengthTraining
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#PushUpProgram Week 2 day 4
Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1' pec MFR e/sWake up! 5 rounds
- 7 French presses
- 7 skull crushersHold it one more time: 3 rounds
- 25" feet elevated plank (37cm)
- 25" arch hold (was supposed to be 20" but it was easier to make the tabata timer 25-15)And now for some yoga, not feeling the halloween wod vibe today at the gym
#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength
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#PushUpProgram week 2 day 3
Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1min pecs MFR each sidePush it real hard:
a) max set (elevated or banded) push ups (managed 14 elevated on 45cm table, that's 6 more than last week)
b) rest 5 mins
c) 5 EMOM 50% of a) (=7 elevated push ups every min)Play dead, bug! 2 rounds:
- 25" hollow hold
- 20 deadbug with dumbbell press (or KB press in my case, 5kg each)I also started the on boarding for my yoga nidra teacher training, and realised that I don't have a notebook for it! 😲
#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength
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#PushUpProgram Week 2 day 2
Warm up: 3 rounds
- 10 Deadbugs
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1 min pec MFRAll about the triceps: 4 rounds
- 8 e/s Tricep Kick Backs
- 8 Dumbbell Pull Overs
- 8 Push Up NegativesHold that thought: 2 rounds
- 25" Bottom Up Push Up Hold
- 10 transitions hand plank <> elbow plank
- rest as neededI really am needing extra exercise with how craptastic work is being, and trying to not get sick on top of that, or at least postpone it for 3 days.
#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength
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#PushUpProgram week 2 day 1
Warm up: 3 rounds
- 10 dead bugs
- 10 overhead dead bugs
- 6 prone Ys
- 1' pecs MFR e/sPush it real hard: 3 rounds
- 25 (elevated/banded) push ups
- 2' restHold it, baby: 3 rounds
- 60" (weighed) plank (hands)
- 45" side plank e/sAfter a craptastic day (day work / side work) this was needed to reset the mood.
#PushUp #Fitness #FitnessGoals #GymLife #Strength #StrengthTraining
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#PushUpProgram Week 1 day 4
Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1' pec MFR e/sCoffee time! 4 rounds
- 8 French presses
- 8 skull crushersHold it one more time: 3 rounds
- 20" feet elevated plank (37cm)
- 20" arch holdGotta shape these shoulders!
#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength