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#gymlife — Public Fediverse posts

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

  1. All bodybuilders in the gym stop to watch this professional weightlifter

  2. Today's #Workout

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

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

    Upper body pump: 4 rounds
    - 12 inverted rows (Australian pull ups)
    - 12 lateral raises (4 kg) #LateralRaises
    - 12 reverse flys (4 kg) #ReverseFly

    Pull ups: 10 min EMOM
    - 3 toe assisted pull ups

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

    Plyometrics: 3 rounds #Plyometrics
    - 3 straddle jumps (22,5 cm)
    - 20 toe plate touches

    I 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

  3. Today's #Workout

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

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

    Upper body pump: 4 rounds
    - 12 inverted rows (Australian pull ups)
    - 12 lateral raises (4 kg) #LateralRaises
    - 12 reverse flys (4 kg) #ReverseFly

    Pull ups: 10 min EMOM
    - 3 toe assisted pull ups

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

    Plyometrics: 3 rounds #Plyometrics
    - 3 straddle jumps (22,5 cm)
    - 20 toe plate touches

    I 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

  4. Today's #Workout

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

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

    Upper body pump: 4 rounds
    - 12 inverted rows (Australian pull ups)
    - 12 lateral raises (4 kg) #LateralRaises
    - 12 reverse flys (4 kg) #ReverseFly

    Pull ups: 10 min EMOM
    - 3 toe assisted pull ups

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

    Plyometrics: 3 rounds #Plyometrics
    - 3 straddle jumps (22,5 cm)
    - 20 toe plate touches

    I 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

  5. Today's #Workout

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

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

    Upper body pump: 4 rounds
    - 12 inverted rows (Australian pull ups)
    - 12 lateral raises (4 kg) #LateralRaises
    - 12 reverse flys (4 kg) #ReverseFly

    Pull ups: 10 min EMOM
    - 3 toe assisted pull ups

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

    Plyometrics: 3 rounds #Plyometrics
    - 3 straddle jumps (22,5 cm)
    - 20 toe plate touches

    I 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

  6. Today's #Workout

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

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

    Upper body pump: 4 rounds
    - 12 inverted rows (Australian pull ups)
    - 12 lateral raises (4 kg) #LateralRaises
    - 12 reverse flys (4 kg) #ReverseFly

    Pull ups: 10 min EMOM
    - 3 toe assisted pull ups

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

    Plyometrics: 3 rounds #Plyometrics
    - 3 straddle jumps (22,5 cm)
    - 20 toe plate touches

    I 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

  7. Today's #Workout

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

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

    Plyometrics: 3 rounds #Plyometrics
    - 2 "bench" jump overs (2x4 stacked yoga blocks)
    - 2 slam ball overhead toss (5 kg)
    - 1 half kneeling side jump e/s

    Then the #Wod
    Warm up:
    - 3 mins: shuttle runs, side shuffle, high knees, butt kicks
    - 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
    - 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

    Skill: 6 min EMOM
    - odd: half wall walk + 20" hold
    - even: 8 slow tuck ups

    Workout: 6x (2 min work + 2 min rest), scaled to
    - 12 tuck ups
    - 3 half walk walks
    - max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
    Got 14 + 15 + 15 + 15 + 14 + 15 = 88

    Working on plyos, and facing the damn scary box during a workout

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

  8. Today's #Workout

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

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

    Plyometrics: 3 rounds #Plyometrics
    - 2 "bench" jump overs (2x4 stacked yoga blocks)
    - 2 slam ball overhead toss (5 kg)
    - 1 half kneeling side jump e/s

    Then the #Wod
    Warm up:
    - 3 mins: shuttle runs, side shuffle, high knees, butt kicks
    - 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
    - 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

    Skill: 6 min EMOM
    - odd: half wall walk + 20" hold
    - even: 8 slow tuck ups

    Workout: 6x (2 min work + 2 min rest), scaled to
    - 12 tuck ups
    - 3 half walk walks
    - max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
    Got 14 + 15 + 15 + 15 + 14 + 15 = 88

    Working on plyos, and facing the damn scary box during a workout

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

  9. Today's #Workout

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

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

    Plyometrics: 3 rounds #Plyometrics
    - 2 "bench" jump overs (2x4 stacked yoga blocks)
    - 2 slam ball overhead toss (5 kg)
    - 1 half kneeling side jump e/s

    Then the #Wod
    Warm up:
    - 3 mins: shuttle runs, side shuffle, high knees, butt kicks
    - 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
    - 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

    Skill: 6 min EMOM
    - odd: half wall walk + 20" hold
    - even: 8 slow tuck ups

    Workout: 6x (2 min work + 2 min rest), scaled to
    - 12 tuck ups
    - 3 half walk walks
    - max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
    Got 14 + 15 + 15 + 15 + 14 + 15 = 88

    Working on plyos, and facing the damn scary box during a workout

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

  10. Today's #Workout

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

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

    Plyometrics: 3 rounds #Plyometrics
    - 2 "bench" jump overs (2x4 stacked yoga blocks)
    - 2 slam ball overhead toss (5 kg)
    - 1 half kneeling side jump e/s

    Then the #Wod
    Warm up:
    - 3 mins: shuttle runs, side shuffle, high knees, butt kicks
    - 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
    - 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

    Skill: 6 min EMOM
    - odd: half wall walk + 20" hold
    - even: 8 slow tuck ups

    Workout: 6x (2 min work + 2 min rest), scaled to
    - 12 tuck ups
    - 3 half walk walks
    - max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
    Got 14 + 15 + 15 + 15 + 14 + 15 = 88

    Working on plyos, and facing the damn scary box during a workout

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

  11. Today's #Workout

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

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

    Plyometrics: 3 rounds #Plyometrics
    - 2 "bench" jump overs (2x4 stacked yoga blocks)
    - 2 slam ball overhead toss (5 kg)
    - 1 half kneeling side jump e/s

    Then the #Wod
    Warm up:
    - 3 mins: shuttle runs, side shuffle, high knees, butt kicks
    - 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
    - 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

    Skill: 6 min EMOM
    - odd: half wall walk + 20" hold
    - even: 8 slow tuck ups

    Workout: 6x (2 min work + 2 min rest), scaled to
    - 12 tuck ups
    - 3 half walk walks
    - max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
    Got 14 + 15 + 15 + 15 + 14 + 15 = 88

    Working on plyos, and facing the damn scary box during a workout

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

  12. 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

  13. 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

  14. Today's #Workout

    Mobility: 2 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    First my pull up accessory
    Warm up 1: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    It'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/s

    Strength: 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

  15. Today's #Workout

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

    Warm 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 deadlifts

    Strength:
    - 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) #deadlift

    Workout: 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

  16. 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

    Grip 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 hang

    Modified pull ups: 8 rounds
    - 4 toe assisted pull ups
    - 60" rest

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

    Plyometrics: 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

  17. 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

    Double Trouble: 3 rounds
    - 10 renegade rows (L+R=1) (9 kg) #RenegadeRows
    - 10 scap pull ups

    Core, pls: 4 rounds
    - 5 V-up complex
    - 20 alternating quadruped opposites

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

    Plyometrics: 3 rounds #Plyometrics
    - 3 half kneeling lateral jumps e/s
    - 2 lateral jumps over object

    Run: 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

  18. 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 aparts

    Core OMG: 4 rounds
    - 7 bent over KB rows e/s (16 kg) #BentOverKBRow
    - 60" plank
    - 8 banded lat pulls in plank

    Pull ups: 12 rounds
    - 2 banded pull ups (25+25 kg band) #BandedPullUps
    - 60" rest

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

    Plyometrics: 3 rounds #Plyometrics
    - 3 explosive split squat jumps e/s youtu.be/AmgM_PjBq0I?t=48
    - 3 explosive (elevated 20") push ups

    Feeling 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

  19. Today's #Workout

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

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

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

    Then a #Patseruurtje
    Warm up: banded 7s

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

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

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

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

  20. Today's #Workout

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

    Warm 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" down

    Snatch 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

  21. 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

    Strength: "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 frog

    Plyometrics: 3 rounds #Plyometrics
    - 4 bench jump over (2x5 yoga blocks = 38cm tall by 24cm wide)
    - 3 tuck jumps

    Nice 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

  22. 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

    Core: 3 rounds
    - 12 banded lat pulls in hollow (25 kg band)
    - 12 (L+R) Russian swings (12 kg)
    - 12 toe assisted pull ups

    Hang & Grip: 5 rounds
    - 20-40" hang (40" - 30" - 30" - 30" - 28")
    - 60" rest

    Plyometrics (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 raises

    Run: 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

  23. 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 ups

    warm up 2: 2 rounds
    - 5 BB goodmornings
    - 5 BB deadlifts
    - 5 ring rows
    - 5-10" ring hold

    Workout: for time, time cap 8 mins: 9 - 7 - 5:
    - ring muscle up transitions
    - deadlifts (60 kg)
    Finished in 5:59

    Strength (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 kg

    And 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

  24. Today's #Workout

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

    Plyometrics: 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 plank

    Short & sweet, or rather salty sweaty. Just what I needed.

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

  25. Today's #Workout

    Warm up 1: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics: #Plyometrics
    - 10 depth jump into tuck jump (24in box)

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

    And 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 kg

    Power cleans 6x 3 #PowerClean
    - 30 - 30 - 30 - 30 - 33 - 33 - 33 kg

    Split stance strict press 6x 6
    - 15 - 18 - 18 - 18 - 19 - 19 kg

    Push press 6x 5 #PushPress
    - 20 - 25 - 28 - 28 - 28 - 28 kg

    Clean & jerk (split) 6x 3 #CleanJerk
    - 25 - 25 - 25 - 25 - 25 - 25 kg

    Deadlift 5x 5 #deadlift
    - 55 - 60 - 63 - 65 - 65 kg

    Had fun with the plyometrics, still very much WIP on all the Oly lifts

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

  26. Today's #Workout

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

    Warm 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/s

    Warm up 2: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog youtube.com/watch?v=l5A0mN7b6Yo

    Plyometrics: 3 rounds
    - 3 half kneeling lateral jumps
    - 2 jump over obstacle (2x4 yoga blocks)
    - 2 tuck jumps

    Run: 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

  27. Today's #Workout

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

    Warm 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/s

    Warm up 2: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog youtube.com/watch?v=l5A0mN7b6Yo

    Plyometrics: 3 rounds
    - 3 half kneeling lateral jumps
    - 2 jump over obstacle (2x4 yoga blocks)
    - 2 tuck jumps

    Run: 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

  28. Today's #Workout

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

    Warm 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/s

    Warm up 2: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog youtube.com/watch?v=l5A0mN7b6Yo

    Plyometrics: 3 rounds
    - 3 half kneeling lateral jumps
    - 2 jump over obstacle (2x4 yoga blocks)
    - 2 tuck jumps

    Run: 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

  29. Today's #Workout

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

    Warm 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/s

    Warm up 2: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog youtube.com/watch?v=l5A0mN7b6Yo

    Plyometrics: 3 rounds
    - 3 half kneeling lateral jumps
    - 2 jump over obstacle (2x4 yoga blocks)
    - 2 tuck jumps

    Run: 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

  30. Today's #Workout

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

    Warm 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/s

    Warm up 2: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog youtube.com/watch?v=l5A0mN7b6Yo

    Plyometrics: 3 rounds
    - 3 half kneeling lateral jumps
    - 2 jump over obstacle (2x4 yoga blocks)
    - 2 tuck jumps

    Run: 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

  31. Today's #Workout

    First back to my pull up program part 1 - week 1 - day 1
    - Warm up: 3 rounds
    - 20 banded pull apart (10 kg band)
    - 10 dead bug let down (5 kg plate)
    - Core: 3 rounds
    - 10 deadbugs
    - 10 plank bring throughs e/s (7,5 kg)
    - 10 hollow rocks
    - Modified pull ups: 10 rounds
    - 3 toe assisted pull ups
    - 30" rest

    Then a #Patseruurtje
    - Warm up:
    - 2 rounds: 8m banded side shuffle e/s, 10 3" down banded squats, 10 banded glutes bridges
    - 10 roll & reach, 10 alternating 90-90s, 10 alternating 90-90s into hip thrust
    - build up to heavy 3 rep deadlift (guideline 85-90% 1RM - did not happen)
    - Strength: 4x 2:30 #Deadlift
    - 3 deadlifts (70 kg)
    - Accessory: 16 min EMOM
    - 8 Nordic hamstring curls
    - 15 goblet squats (15 kg)
    - 40" Pallof press (alternate sides per full round)
    - 10 reverse lunges e/s (12,5 kg)

    Really pondering subscribing to a different programming and doing those workouts, and maybe just join the patseruurtje & core for "group exercise" since the Mayhem programming does not seem to agree with me,

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

  32. Today's #Workout

    Warm up:
    - 2 min row
    - 2 rounds: 10 glutes bridges, 6 banded good mornings, 10 alternating single leg v-ups
    - 2 rounds: 6 empty bar deadlifts, 5 abmat sit ups, 20" ski

    Strength: Deadlift 4x 2:00 #deadlift
    - 2 deadlifts @80% 1RM (75 kg)

    Workout: "Swole team six" 20 min EMOM, scaled:
    - odd min: 8 cal ski erg
    - even min: 10 abmat sit ups

    It was too bloody warm so I just did not do 80% of 1RM and the workout was absolutely scaled. I was there, I did stuff.

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

  33. Today's #Workout

    Mobility: 15 min GoWod

    Warm up: 3 rounds
    - 1 min machine
    - 5 inchworms
    - 10 (heel support only) glutes bridges
    - 5 deadlifts (pvc -> barbell)
    - 5 roll & reach
    - 5 good mornings (#Tip from coach today: stand one foot length from a wall, butt must touch wall)

    Strength: #deadlift 5x 2:00
    - 3 deadstop deadlifts @ max 70% 1RM / RPE7 -> 66 kg

    Workout: "Yoshi", for time, timecap 12:00, intermediate
    - 56 cal air bike
    - 45 deadlifts @ 58 kg
    finished in 10:06

    So happy it was deadlift day after a crappy work day. ♥️ deadlifts

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

  34. Today's #Workout a #Patseruurtje

    Mobility: 15 min GoWod

    Strength: #deadlift 4x 2:30
    - 8 deadlifts at 65-70% 1RM (65kg)
    Used mixed grip

    Accessory: 16 min EMOM
    - 8 single leg glutes bridges e/s (20 kg)
    - 15 goblet squats (16 kg)
    - 40" deadbug with pullover (5 kg)
    - 20 walking lunges (12,5 kg backrack)

    Half through the 3rd round of accessory I had to take a 2 min breather, and then scale down the rest because I had no energy left whatsoever

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

  35. Today's #Workout

    Hamstring rehab: 1 round #HamstringRehab
    - 5x 30" Nordic hold
    - 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)
    - 10x KAS bridges (35 kg)
    - 8x 2DB + 8x 1DB + 1x Bodyweight Bulgarian split squats e/s (8 kg)
    - 2x 30" Hamstring tantrums
    - 10x glutes bridges on rower
    - 10x shuttle runs

    Strength: Deadlift #Deadlift
    - warm up: 3x 35 kg; 3x 45 kg; 3x 55 kg; 3x 65 kg
    - workout: 4x every 2:30: 3x 71 kg, which is a PR 🎉

    Shoulder rehab: 2 rounds #ShoulderRehab
    - 12 Banded shoulder extensions
    - 12 Banded angels
    - 12 Banded abductions e/s
    - 12 Bottom up KB srict press (4 kg)

    Mobility: 10 min GoWod

    So happy to be back in the home turf training, where people don't look weird at you because female lifting heavy or doing olympic lifts

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

  36. Today's #Workout

    Mobility: 15 min GoWod

    Warm up: 8 min AMRAP
    - 30" machine
    - 10 glutes bridges
    - 10 alt Cossack squats
    - 4 deadlifts (empty BB to <50% 1RM)
    - 4 box step overs

    Strength: #Deadlift 1RM test: 20 mins
    - 3x 45kg,
    - 2x 55kg,
    - 2x 65kg,
    - 1x 75kg,
    - 1x 80kg,
    - 1x 85kg,
    - 1x 90kg,
    - 1x 95kg new #PR! 🥳

    Workout: "Good Shepherd" 6x 2:00, scaled to:
    - 12x DB Bench press (10 kg)
    - 12x DB Deadlift (10 kg)
    - 12x plate jump over (30 cm / 15in)
    Finished in 1:30 - 1:29 - 1:27 - 1:28 -1:31 - 1:33 (average 1:29,67)

    So incredibly happy and thankful my hamstring is recovered to the point I could improve my previous best! Scaled the workout correctly so I finished within a good range.

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

  37. Today's #Workout

    Hamstring focused work: 2 rounds
    - 5x 30" Nordic hold
    - 5x 5" Romanian deadlift hold (30 kg / 34 kg)
    - 10x KAS glutes bridges (30 kg / 34 kg)
    - 8x 2DB + 8x 1DB + 8x Bodyweigth Bulgarian split squat e/s (8 kg)

    Strength:
    - Back Squat E3MOM
    - 5x 30 kg
    - 5x 35 kg
    - 5x 40 kg
    - 5x 45 kg
    - Deadlift E3MOM
    - 5x 35 kg
    - 5x 45 kg
    - 5x 55 kg
    - 5x 60 kg
    - 5x 65 kg
    - 5x 70 kg

    Cool down:
    - Hamstring foam rolling
    - Quad foam rolling
    - Abductor / IT band foam rolling

    Again, frigging cold, cramps a plenty. Wanted to work on actual lifts, so not a full go at the hamstring rehab work,

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

  38. Today's #Workout

    Hamstring rehab part 1: 2 rounds
    - 5x 30" nordic hold
    - 5x 5" hold Romanian deadlift (first round biped, 35 kg; second round single leg, 30 kg - 5 kg more on both)
    - 10x KAS glute bridge (30 kg - 5 kg more)
    - 8x 2BD + 8x 1DB + 8x body weight Bulgarian split squat (7,5 kg - 0,5 kg more)

    Hamstring rehab part 2: 2 rounds
    - 2x 30" hamstring tantrum
    - 10x rower glute bridges
    - 5x shuttle run (8m t/b)

    Strength work: Deadlift #deadlift
    - 5x 45 kg
    - 5x 55 kg
    - 5x 60 kg
    - 5x 65 kg
    - 5x 70 kg
    - 4x 75 kg (2 more reps than last time - I was aiming for 5)

    Cool down
    - GoWod for hamstrings, hips, calves, traps

    It's been a while since I have worked in one of these sessions, but happy to increase the weights on all the exercises & being able to do more reps of heavy deadlifts (above body weight deadlifts for reps!)

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

  39. Today's #Workout

    Warm up: 10 min GoWod

    Strength: Deadlift
    - 5x 35 kg
    - 5x 45 kg
    - 5x 55 kg
    - 5x 65 kg
    - 5x 70 kg
    - 3x 75 kg
    - 2x 80 kg

    Tried the new lifting straps for the last two sets, to start getting used to them for heavy sets. And while the 80 kg set was ugly AF, I lifted it without hamstring pain!

    #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Deadlift

  40. Today's #Workout

    Hamstring rehab: 2 rounds
    - 5x 30" nordic hold
    - 5x 5" hold RDL (1st round, 30 kg), SLRDL (2nd round, 27 kg)
    - 10 KAS bridges (27 kg)
    - Superset: 8 Bulgarian split squats (2x 7kg) + 8 Bulgarian split squats (1x 7kg) + 8 Bulgarian split squats (body weight) e/s

    Strength: Deadlifts #Deadlifts
    - 4x 6 @ heavy weight (60 kg)
    - 4x 6 @ light weight - touch & go (35 kg)

    I felt like no matter where I set up today, I was just in the way, super annoying. One of the resident weightlifters complimented my deadlifts tho 🥰

    #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringRehab #TrustThePrcess

  41. Here Are 3 Essential Stretches That Undo Hours of Sitting, According To a Personal Trainer 

    Getty Images I am calling all desk workers to read on if you want to undo the effects of sitting all day, because these three stretches are effective and essential, and could just save your hips. The hip flexor muscles run down the front of the body between the hip bones and thighs and help you lift your legs up, hinge forward at the hips and assist with movement like running, bending, jumping, or walking properly. When contracted or shortened, the distance between the thigh and torso […]

    onlinemarketingscoops.com/2025

  42. Today's #Workout

    Hamstring rehab: 2 rounds
    - 5x 30" nordic hold
    - 5x 5" hold (SL)RDL
    - 10 KAS bridges
    - Superset: 8 Bulgarian split squats (2x 7kg) + 8 Bulgarian split squats (1x 7kg) + 8 Bulgarian split squats (body weight) e/s (new exercise added today after visit with PT that is very happy with my progress and with the strength symmetry of my legs)

    Warm up:
    - 60" pigeon pose e/s
    - 60" seated wide legged forward fold
    - 60" passive squat
    - 2 rounds
    - 8m banded crab walk e/s
    - 10 banded air squats
    - 10 banded glue bridges

    Strength: Deadlifts #Deadlifts
    - 5x5 65 kg (every 2:30)

    Accessory: 4 rounds
    - 10 weighed step ups e/s (had to lower the box height by 2 blue plates, 2x5kg)
    - 10 SLRDL e/s (12 kg)
    - 30" Copenhagen plank e/s

    It's nice catching a "patseruurtje" (best translation: Gym Bro Hour) from time to time. Now to wait out how my hamstring reacts to so many deadlifts in two days!

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