#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:
- 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

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

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

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

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

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

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

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

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

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

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

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

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 https://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

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

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

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

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

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

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

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

Today's #Workout

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

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

Strength: 3 rounds
- 35" weighed plank (10 kg) #WeighedPlank
- 60" batwing hold (10 kg) #BatwingHold
- 12 inverted rows / Australian pull ups #InvertedRows

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

Plyometrics: 3 rounds #Plyometrics
- 3 single leg broad jumps e/l
- 10 plate jump overs (sideways) total

Run: 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

Today's #Workout

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

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

It'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) #LateralRaises

Modified pull ups: 10' EMOM
- 4 toe assisted pull ups

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

Plyometrics: 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

Today's #Workout

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

Plyometrics: 3 rounds #Plyometrics
- 16 m skippy
- 8 m burpee broad jump

Warm 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 jumps

Strength: 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 kg

Workout: 5 rounds for time, time cap 18 min, did intermediate:
- 30 alternating reverse lunges
- 30 sit ups

Core 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

Today's #Workout was a #Patseruurtje

Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 banded air squats
- 10 banded glute brides

Strength: 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) #ReverseLunges

I felt so so so tired after this it made no sense at all

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

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 (8 kg)
- 20 banded pull aparts

Pump 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" rest

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

Plyometrics: 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 jump

Another session of working towards goals / on weaknesses

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

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 (8 kg)
- 20 banded pull aparts

Strength 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 hang

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

Plyometrics: 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

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 (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 time

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

Plyometrics: 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) #BroadJump

Slowly 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

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)

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 frog

Plyometrics: 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

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 https://www.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

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 bridges

Strength: 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

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 bridges

Strength: Romanian Deadlift 10 E2MOM #RomanianDeadLift
- 5 Romanian deadlifts 50 kg

Accessory: 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

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

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/s

Sumo deadlift
- Warm-up:
- 5x 35 kg
- 5x 45 kg
- 5x 55 kg
- 5x 65 kg
- Work: 9 e2mom
- 1x 75 kg

Single Leg Romanian Deadlift: 6 rounds
- 6x 16 kg KB e/s

Core: 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 KB

Cool 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

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) complexes

Romanian 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 annoying

Dumbbell 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 backwards

Core: 3 rounds
- 10 single leg Pallof press (each side, each leg, so 40 total)
- 10 banded anti-rotational deadbugs e/s

Cool down
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #RomanianDeadLift #StepUps #PallofPress

#PushUpProgram Week 4 day 4

Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 10 Prone Ys
- 1' pec MFR e/s

Wake up! 7 rounds
- 5 French presses
- 5 skull crushers

Hold 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

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 side

Push 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

#PushUpProgram Week 4 day 2

Warm up: 3 rounds
- 10 Deadbugs
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1 min pec MFR

All about the triceps: 6 rounds
- 6 e/s Tricep Kick Backs
- 6 Dumbbell Pull Overs
- 6 Push Up Negatives

Hold that thought: 2 rounds
- 35" Bottom Up Push Up Hold
- 10 transitions hand plank <> elbow plank
- rest as needed

After this, dinner, then going to teach yoga. Might skip some chaturangas today !

#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength #Yoga #YogaClass #Chaturanga

#PushUpProgram week 4 day 1

Warm up: 3 rounds
- 10 dead bugs
- 10 overhead dead bugs
- 10 prone Ys
- 1' pecs MFR e/s

Push it real hard: 3 rounds
- 35 (!)(elevated/banded) push ups
- 3' rest

Hold 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/s

Wake up! 6 rounds
- 6 French presses
- 6 skull crushers

Hold 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

#PushUpProgram week 3 day 3

Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 10 Prone Ys
- 1min pecs MFR each side

Push 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

#PushUpProgram Week 3 day 2

Warm up: 3 rounds
- 10 Deadbugs
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1 min pec MFR

All about the triceps: 5 rounds
- 7 e/s Tricep Kick Backs
- 7 Dumbbell Pull Overs
- 7 Push Up Negatives

Hold that thought: 2 rounds
- 25" Bottom Up Push Up Hold
- 10 transitions hand plank <> elbow plank
- rest as needed

After yesterday's pushups, this was 🔥 but done!

#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength

#PushUpProgram week 3 day 1

Warm up: 3 rounds
- 10 dead bugs
- 10 overhead dead bugs
- 10 prone Ys
- 1' pecs MFR e/s

Push it real hard: 3 rounds
- 30 (elevated/banded) push ups
- 2' rest

Hold it, baby: 3 rounds
- 60" (weighed) plank (hands)
- 50" side plank e/s

Tomorrow there are push ups in the workout too 😅

#PushUp #Fitness #FitnessGoals #GymLife #Strength #StrengthTraining

#PushUpProgram Week 2 day 4

Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1' pec MFR e/s

Wake up! 5 rounds
- 7 French presses
- 7 skull crushers

Hold 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

#PushUpProgram week 2 day 3

Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1min pecs MFR each side

Push 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

#PushUpProgram Week 2 day 2

Warm up: 3 rounds
- 10 Deadbugs
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1 min pec MFR

All about the triceps: 4 rounds
- 8 e/s Tricep Kick Backs
- 8 Dumbbell Pull Overs
- 8 Push Up Negatives

Hold that thought: 2 rounds
- 25" Bottom Up Push Up Hold
- 10 transitions hand plank <> elbow plank
- rest as needed

I 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

#PushUpProgram week 2 day 1

Warm up: 3 rounds
- 10 dead bugs
- 10 overhead dead bugs
- 6 prone Ys
- 1' pecs MFR e/s

Push it real hard: 3 rounds
- 25 (elevated/banded) push ups
- 2' rest

Hold it, baby: 3 rounds
- 60" (weighed) plank (hands)
- 45" side plank e/s

After a craptastic day (day work / side work) this was needed to reset the mood.

#PushUp #Fitness #FitnessGoals #GymLife #Strength #StrengthTraining

#PushUpProgram Week 1 day 4

Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1' pec MFR e/s

Coffee time! 4 rounds
- 8 French presses
- 8 skull crushers

Hold it one more time: 3 rounds
- 20" feet elevated plank (37cm)
- 20" arch hold

Gotta shape these shoulders!

#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength