#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/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 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 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 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 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/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/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/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/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
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
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 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
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" restThen 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
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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" skiStrength: 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 upsIt 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
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𝐃𝐨𝐧’𝐭 𝐆𝐞𝐭 𝐇𝐮𝐧𝐠 𝐎𝐮𝐭 𝐓𝐨 𝐃𝐫𝐲 𝐁𝐲 𝐂𝐨𝐮𝐧𝐭𝐞𝐫𝐟𝐞𝐢𝐭𝐞𝐫𝐬.
𝐓𝐞𝐬𝐭 𝐘𝐨𝐮𝐫 𝐆𝐞𝐚𝐫:
www.ROIDTEST.eu#ROIDTEST #TestYourGear #ANABOLICS #PED #AAS #IFBB #NPC #ContestPrep #WilliamLlewellyn #DavePalumbo #FitFam #Bodybuilding #Bodybuilders #Bodybuilder #Powerlifter #Powerlifting #Powerlifter #Strongman #CrossFit #FitnessPro #BikiniPro #ContestPrepCoach #RXMuscle #MuscularDevelopment #GymLife #GymTime #GymRats #Physique #Fitness #KnowledgeIsPower
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𝐁𝐨𝐝𝐲𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐬𝐚𝐟𝐞𝐭𝐲 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐬𝐭𝐚𝐫𝐭 𝐚𝐧𝐝 𝐞𝐧𝐝 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐰𝐞𝐢𝐠𝐡𝐭 𝐛𝐞𝐥𝐭.
𝐏𝐫𝐨𝐭𝐞𝐜𝐭 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐟𝐫𝐨𝐦 𝐭𝐡𝐞 𝐝𝐚𝐧𝐠𝐞𝐫𝐬 𝐨𝐟 𝐭𝐡𝐞 𝐢𝐫𝐨𝐧 𝐠𝐚𝐦𝐞.
𝐓𝐞𝐬𝐭 𝐘𝐨𝐮𝐫 𝐆𝐞𝐚𝐫:
www.ROIDTEST.eu#RODTEST #TestYourGear #ANABOLICS #PED #AAS #IFBB #NPC #ContestPrep #WilliamLlewellyn #DavePalumbo #FitFam #Bodybuilding #Bodybuilders #Bodybuilder #Powerlifter #Powerlifting #Powerlifter #Strongman #CrossFit #FitnessPro #BikiniPro #ContestPrepCoach #RXMuscle #MuscularDevelopment #GymLife #GymTime #GymRats #Physique #Fitness #KnowledgeIsPower
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𝐁𝐮𝐲 𝐌𝐨𝐫𝐞, 𝐒𝐚𝐯𝐞 𝐌𝐨𝐫𝐞!
𝐓𝐞𝐬𝐭 𝐘𝐨𝐮𝐫 𝐆𝐞𝐚𝐫:
https://roidtest.eu/collections/all-roidtest%E2%84%A2-products#ROIDTEST #ANABOLICS #WilliamLlewellyn #DavePalumbo #IFBB #NPC #Bodybuilding #Muscle #Bodybuilders #Bodybuilder #Powerlifting #Powerlifter #Powerlifters #Gains #Gainz #Flex #Bulk #Bulking #Strongman #Weightlifting #Weightlifter #Weightlifters #Coaching #ContestPrep #ContestPrepCoach #TestYourGear #TestWithTheBest #GymLife #GymTime #LegDay
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𝐀𝐭𝐭𝐞𝐧𝐭𝐢𝐨𝐧 𝐄𝐮𝐫𝐨𝐩𝐞𝐚𝐧 𝐂𝐮𝐬𝐭𝐨𝐦𝐞𝐫𝐬: Roidtest Europe Has All Of Your Testing Needs Covered!
Roidtest Europe Is Located Within The EU. This Means Faster Shipping & No More Customs/Import Duties.
𝐒𝐡𝐨𝐩 𝐍𝐨𝐰:
www.ROIDTEST.EU#ROIDTEST #TestWithTheBest #TestYourGear #PED #AAS #IFBB #NPC #RXMuscle #Bodybuilding #Powerlifting #Strongman #Weightlifting #BikiniPro #Physique #Muscle #Pump #Swole #Gains #Gainz #Bodybuilder #Bodybuilders #Strongman #GymLife #GymTime #FitFam #ContestPrep #MuscularDevelopment
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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 kgWorkout: "Yoshi", for time, timecap 12:00, intermediate
- 56 cal air bike
- 45 deadlifts @ 58 kg
finished in 10:06So happy it was deadlift day after a crappy work day. ♥️ deadlifts
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout a #Patseruurtje
Mobility: 15 min GoWod
Strength: #deadlift 4x 2:30
- 8 deadlifts at 65-70% 1RM (65kg)
Used mixed gripAccessory: 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
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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 runsStrength: 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
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Hourglass Silhouette - Using Body Recomposition to Build an Hourglass Shape #fitness
https://www.youtube.com/shorts/s0OA1W-EKFY
#fitness #diet #lifestyle #healthyliving #workout #nutrition #wellness #fitfam #cleaneating #motivation #gymlife #healthyhabits #weightloss #selfcare #fitnessjourney #eatclean #active #mindset #bodygoals #consistency
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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 oversStrength: #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
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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 kgCool down:
- Hamstring foam rolling
- Quad foam rolling
- Abductor / IT band foam rollingAgain, 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
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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, trapsIt'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
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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 kgTried 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