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#gymlife — Public Fediverse posts

Live and recent posts from across the Fediverse tagged #gymlife, aggregated by home.social.

  1. Today's #Workout

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

    Warm 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 bar

    WOD prep: 3 rounds (20 kg)
    - 2 power snatches
    - 2 overhead squats
    - 2 jumping pull ups

    Workout: 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 21:28

    Meeting ran late so no much additional work before the workout, and too tired afterwards.

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

  2. Today's #Workout

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

    Warm 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 bar

    WOD prep: 3 rounds (20 kg)
    - 2 power snatches
    - 2 overhead squats
    - 2 jumping pull ups

    Workout: 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 21:28

    Meeting ran late so no much additional work before the workout, and too tired afterwards.

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

  3. Today's #Workout

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

    Warm 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 bar

    WOD prep: 3 rounds (20 kg)
    - 2 power snatches
    - 2 overhead squats
    - 2 jumping pull ups

    Workout: 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 21:28

    Meeting ran late so no much additional work before the workout, and too tired afterwards.

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

  4. Today's #Workout

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

    Warm 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 bar

    WOD prep: 3 rounds (20 kg)
    - 2 power snatches
    - 2 overhead squats
    - 2 jumping pull ups

    Workout: 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 21:28

    Meeting ran late so no much additional work before the workout, and too tired afterwards.

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

  5. Today's #Workout

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

    Warm 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 bar

    WOD prep: 3 rounds (20 kg)
    - 2 power snatches
    - 2 overhead squats
    - 2 jumping pull ups

    Workout: 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 21:28

    Meeting ran late so no much additional work before the workout, and too tired afterwards.

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

  6. Today's #Workout

    Warm up: banded 7s (two rounds)

    Strength: Pause Bench #PauseBenchPress 4x E3MOM
    - 6 2" pause bench press - 25 kg

    Accessory: 4 rounds
    - 10 skull crushers (5 kg) #SkullCrushers
    - 20 alternating KB pull through in plank (10 kg) #PlankPullThrough
    - 10 front raises (3 kg) #FrontRaises

    Chill workout, some strength, some talking around.

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

  7. Today's #Workout

    Warm up: 2 rounds
    - banded 7s
    - weighed straight arm shoulder circles

    Strength: E3MOM 4x #PauseBenchPress
    - 8 bench press with 2" pause at the bottom (23 kg - tried 25 kg but could only do 6 reps)

    Accessory: 4 rounds
    - 10 neutral grip floor press (8 kg)
    - 50 m suitcase carry e/s (16 kg)
    - 10 strict presses (8 kg)

    It was nice doing the "gym bro hour" (patseruurtje) today instead of a wod. Great shoulder & arm pump too 😊

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

  8. #PullUpProgram week 2 day 1

    #WarmUp : 3 rounds
    - 1' thoracic foam rolling
    - 20 banded pull aparts
    - 10 deadbug overhead let down

    #Core : 3 rounds
    - 20 quadruped opposites
    - 30" plank hold (on hands)

    #StrenghtTraining : 3 rounds
    - 45" batwing hold
    - 10 chest supported DB rows
    - 10 lateral DB raises

    To finish:
    90' lawn mowing / weeding 😅

    #PullUp #Fitness #FitnessGoals #GymLife

  9. Today's #Workout

    Warm-up: 3 rounds
    - 6/6 over / under (elastic at crotch height, step over, crouch under)
    - 6 down-up box get overs
    - 6 med ball squat clean thruster

    #StrenghtTraining
    10 mins to get up to a heavy 5x back squat (50kg)
    then 3 rounds:
    - 5 back squats at 85%
    - 4 seated box jumps (I did seated long jumps)

    And the #Conditioning part:

    5 rounds:
    - 5 burpee box get overs
    - 3 squat clean thruster (20 kg)

    Rest 1:1

    5 rounds
    - 5 burpee box get overs
    - 3 shoulder to overhead (20 kg)
    --> 17:53

    And then I just wanted to collapse

    #CrossFit #CrossfitForYoga #Fitness #Training #GymLife #WeightLifting #Exercise #Wod #WorkoutOfTheDay