#gymlife — Public Fediverse posts

Today's #Workout

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

Warm 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 frog

Plyometrics; 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

Today's #Workout

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

Warm 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 frog

Plyometrics; 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

Today's #Workout

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

Warm 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 frog

Plyometrics; 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

Today's #Workout

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

Warm 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 frog

Plyometrics; 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

Today's #Workout

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

Warm 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 frog

Plyometrics; 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

Today's #Workout

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

Pull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as needed

Core: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuck

Then 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 cleans

Strength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

Workout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45

This 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

Today's #Workout

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

Pull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as needed

Core: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuck

Then 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 cleans

Strength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

Workout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45

This 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

Today's #Workout

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

Pull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as needed

Core: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuck

Then 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 cleans

Strength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

Workout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45

This 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

Today's #Workout

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

Pull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as needed

Core: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuck

Then 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 cleans

Strength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

Workout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45

This 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

Today's #Workout

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

Pull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as needed

Core: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuck

Then 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 cleans

Strength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

Workout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45

This 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

WCGW while putting back the barbell

#GymLife

My wife made me a shirt. #priorities

#blackandwhitephotography #mobilephotography #candidphotography #TShirtSpotting #gymlife #gymbro #liftheavystuff

Today's #Workout was a foundations with Pull Up Focus

Warm up 1: 3 rounds
- 10 PVC pass throughs
- 30" pinch grip hold (6 kg)
- 30" hollow hold

Warm up 2: 3 rounds
- 30" passive bar hang
- 6 ring rows
- 8 biceps curls (6 - 7 - 7,5 kg)

Workout: 20 min EMOM
- 8 ring rows with 3" lowering
- 35" pinch grip hold (6 kg)
- 5 negative pull ups (toe assisted / purple band / yellow band / purple band)
- 8 bicep curls (7,5 kg)
- 40" hollow hold (odd rounds) / superman hold (even rounds) (last round + 1kg plates)

And after all this, bar hang test: managed 1 minute!

Different way of working on pull ups today, was fun with a class setting.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Foundations #PullUps #BicepCurls #PinchGripHold

#AyumiAnime #SquatWorkout #GymLife #FitnessMotivation #BlackSportsBra #AnimeFitness #WorkoutVibes #GymWorkout #FitFam #AnimeInspiration #StrengthTraining #LegDay #SquatsForDays #Fitspo #AnimeWorkout #GymFashion #HealthAndFitness #WellnessJourney #FitnessGoals

Varinder Singh Ghuman, Mr. India 2009, Dies Suddenly

#VarinderSinghGhuman #Bodybuilder #Tiger3 #MrIndia #Bollywood #FitnessLegend #Vegetarian #CelebrityNews #BreakingNews #HeartAttack #GymLife #FitnessInspiration #BollywoodActor #HealthNews #WorkoutMotivation #SportsNews #annakarolinaheinrich

https://news-annakarolinaheinrich.com/varinder-singh-ghuman-dead-42

Today's #Workout - Strength training upper body week 5 - day 3

Warm up:
- 1 km walk
- 2 rounds
- 10 scorpions
- 10 iron crosses
- 5 down dog to cobra
- 2 rounds
- 10 straight leg dead bug
- 10 single leg glute bridges e/s
- 20 DB door knobs (2 kg) #DoorKnob

Wide grip bench 3x10 #WideGripBenchPress
- Warm up: 15 - 17 - 20 kg
- Work: 22 - 23 - 24 kg

Pull & Press: 3 rounds
- 10 Inverted BB row (or Australian pull ups, whatever you want to call it)
- 10 strict presses (20 kg) #StrictPress

Cool down
- Lacrosse ball pecs, triceps, lats
- 1 km walk

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

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 upper body week 2 - day 3

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

Hardcore pump: 5 rounds
- 5 DB bench (10 kg) #DumbbellPress
- 5 hex press (8 kg) #HexPress
- 5 DB fly (supine) (2,5 kg) #SupineFly
- 5 tates press (6 kg) #TatesPress

Bulgarian split squat: 4 rounds #BulgarianSplitSquat
- 8x each leg (2x 10 kg db)
- 2 min rest

Shoulder care: 3 rounds
- 6 shoulder levers
- 6 overhead cat-cow

Cool down
- MFR pecs / lats / triceps
- 0,5 km walk

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

Today's #Workout - Strength training lower body week 7 - day 5

Warm up:
- 1 km walk
- 2 rounds
- 3 ATG squats 3" pause e/s
- 15" adductor plank e/s
- 2 rounds
- 1 single leg box jump e/s (stacked plates 13 cm)
- 4 dumbbell deadlift into 4 thrusters (7,5 kg)

Wide grip bench press
- Warm up: 6x 15 kg, 6x 20 kg, 6x 25 kg
- Work: 6 rounds
- 6x 26 kg
- 3 min rest

Arm finisher: 4 rounds
- 10 lateral raises (2,5 kg - really need to ask for a secon 4 kg DB)
- 10 front raises (2,5 kg)
- 10 alternating renegade rows (7,5 kg)
- rest as needed between rounds

Ankle rehab: 3 rounds
- 15 tibialis anterior raises (4 kg) e/s

Yoga play: downward facing dog into wild thing into wheel (shoulder not up for reverse way yet) - but this went a lot easier than when I tried a couple years back, the coordination is still a WIP though

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

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #WideGripBenchPress #BenchPress #SingleLegBoxJump #Yoga #YogaPractice #YogaPlay

This meta-analysis found that taking more daily steps decreases the likelihood of cardiovascular disease among adults aged ≥60 years.

https://doi.org/10.1161/CIRCULATIONAHA.122.061288

#exercise #fitness #fit #FitFam #FitLife #FitnessAddict #Workout #TrainHard #GymLife #GymTime #muscle #strength #lift #GetStrong #cardio #hiit