#olympiclifting — 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

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 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 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 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 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: 15 min GoWod

Warm up: 3 rounds
- 40" machine
- 10 single unders
- 3 broad jumps
- 3 inchworms
- 5 snatch high pull (pvc -> empy bar)
- 5 hang muscle snatches (pvc -> empy bar)

Strength: Power Snatch 8 min EMOM #PowerSnatch
- 2 power snatches @ 70-75% 1RM or RPE 7-8
- First four rounds: 25 kg
- Last four rounds: 27 kg

Workout: "MIami Heat", for time, time cap 20:00
- 40 - 32 - 24 - 16 - 8 cal row
- 100 - 80 - 60 - 40 - 20 single unders (since I cannot double unders)
Finished in 15:37

It was warm and sticky and humid. Chalk was life for the snatches. Also, jump rope just kills me, my legs & my lungs, more than any other cardio.

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

Today's #Workout

Mobility: 10 mins GoWod

Warm up: 8 min AMRAP
- 30 single unders
- 10 banded pass throughs
- 5 dynamic squats
- 3 snatch grip deadlifts
- 3 high hang muscle snatches
- 3 overhead squats
- 5 sit ups

Strength: 5x every 1:30: 2 TnG power snatches + 1 overhead squat #PowerSnatch #OverheadSquat
- 25 kg
- 27 kg
- 27 kg
- 27 kg
- 27 kg

Workout: "Annie", time cap 12 min, scaled to: 50 - 40 - 30 - 20 - 10 #Annie
- Single unders (since I do not have double unders at all)
- Ab-mat sit ups
Finished in 9:19

Needed the workout after the shitty work day. Happy with the snatch / overhead squat weight, it did feel like I had some margin, I think it was less than RPE7.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 8 min AMRAP
- 1 min machine
- 3 inchworms
- 10 deadbugs
- 6 alt dumbbell snatches (7,5kg)
- 10 alt reverse lunges
- 4 snatch grip high pull (empty BB)
- 2 power snatches (empty BB)

Workout: "Ring in the New Year" 15 min AMRAP, scaled to:
- 3 half wall walks
- 15 tuck ups
- 20 DB hang snatches (10 kg)
- 20 DB alt reverse lunges (10 kg - backrack)
Did 4 rounds & half a half wall walk

Strength: 8 mins to find a heavy #PowerSnatch
- 20 kg
- 23 kg
- 25 kg
- 28 kg
- 30 kg
- 32 kg

Feels weird doing heavy singles after the workout, and that with only (timed!) 3 mins rest in between. And afterwards I taught Frozen Yoga (gym has no heating, has been cold for a while, it is freezing temperatures outside)

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

Today's #Workout

Hamstring rehab:
- 10 mins erg bike @ chill pace
- 2 rounds:
- 10 Eccentric Sliders
- 10 Bodyweight Single Leg Romanian Deadlift (e/s)
- 10 Split Squat (e/s)

Mobility: Banded 7s

Warm up: 8 min AMRAP
- 10 ring rows
- 10 roll & reach
- 5 bench press (empty barbell)
- 5 3" down air squats
- 5 DB thruster e/s (5 kg)

Strength: 15 mins to find 1RM Bench Press #BenchPress
- 5x 25 kg
- 3x 30 kg
- 1x 35 kg
- 1x 38 kg (previous 1RM)
- 0x 40 kg
- 0x 39 kg
So all the burn out sets did not do much for my 1RM. It felt easier than the previous time I did it but that is all.

Workout: "Ira Hayes" #IraHayes for time (time cap: 16 mins), scaled to
- 10 16" box squat clean thrusters 20 kg
- 30 elevated push ups (@ 10th hole from bottom)
- 20 16" box thrusters 20 kg
- 20 elevated push ups (@ 5th hole)
- 30 16" box front squats 20 kg
- 10 modified wall walks
Finished in 14:48 which was above the target of 11-14mins.

Doc did not see purpose in getting an echo for my hamstring, even when coach//physical therapist recommended it. But I did get a prescription for one in the end. And went ahead and looked up some rehab exercises to do before class.

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

Today's #Workout

Hamstring rehab:
- 10 mins erg bike @ chill pace
- 2 rounds:
- 10 Eccentric Sliders
- 10 Bodyweight Single Leg Romanian Deadlift (e/s)
- 10 Split Squat (e/s)

Mobility: Banded 7s

Warm up: 8 min AMRAP
- 10 ring rows
- 10 roll & reach
- 5 bench press (empty barbell)
- 5 3" down air squats
- 5 DB thruster e/s (5 kg)

Strength: 15 mins to find 1RM Bench Press #BenchPress
- 5x 25 kg
- 3x 30 kg
- 1x 35 kg
- 1x 38 kg (previous 1RM)
- 0x 40 kg
- 0x 39 kg
So all the burn out sets did not do much for my 1RM. It felt easier than the previous time I did it but that is all.

Workout: "Ira Hayes" #IraHayes for time (time cap: 16 mins), scaled to
- 10 16" box squat clean thrusters 20 kg
- 30 elevated push ups (@ 10th hole from bottom)
- 20 16" box thrusters 20 kg
- 20 elevated push ups (@ 5th hole)
- 30 16" box front squats 20 kg
- 10 modified wall walks
Finished in 14:48 which was above the target of 11-14mins.

Doc did not see purpose in getting an echo for my hamstring, even when coach//physical therapist recommended it. But I did get a prescription for one in the end. And went ahead and looked up some rehab exercises to do before class.

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

Today's #Workout

Hamstring rehab:
- 10 mins erg bike @ chill pace
- 2 rounds:
- 10 Eccentric Sliders
- 10 Bodyweight Single Leg Romanian Deadlift (e/s)
- 10 Split Squat (e/s)

Mobility: Banded 7s

Warm up: 8 min AMRAP
- 10 ring rows
- 10 roll & reach
- 5 bench press (empty barbell)
- 5 3" down air squats
- 5 DB thruster e/s (5 kg)

Strength: 15 mins to find 1RM Bench Press #BenchPress
- 5x 25 kg
- 3x 30 kg
- 1x 35 kg
- 1x 38 kg (previous 1RM)
- 0x 40 kg
- 0x 39 kg
So all the burn out sets did not do much for my 1RM. It felt easier than the previous time I did it but that is all.

Workout: "Ira Hayes" #IraHayes for time (time cap: 16 mins), scaled to
- 10 16" box squat clean thrusters 20 kg
- 30 elevated push ups (@ 10th hole from bottom)
- 20 16" box thrusters 20 kg
- 20 elevated push ups (@ 5th hole)
- 30 16" box front squats 20 kg
- 10 modified wall walks
Finished in 14:48 which was above the target of 11-14mins.

Doc did not see purpose in getting an echo for my hamstring, even when coach//physical therapist recommended it. But I did get a prescription for one in the end. And went ahead and looked up some rehab exercises to do before class.

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

Today's #Workout

Hamstring rehab:
- 10 mins erg bike @ chill pace
- 2 rounds:
- 10 Eccentric Sliders
- 10 Bodyweight Single Leg Romanian Deadlift (e/s)
- 10 Split Squat (e/s)

Mobility: Banded 7s

Warm up: 8 min AMRAP
- 10 ring rows
- 10 roll & reach
- 5 bench press (empty barbell)
- 5 3" down air squats
- 5 DB thruster e/s (5 kg)

Strength: 15 mins to find 1RM Bench Press #BenchPress
- 5x 25 kg
- 3x 30 kg
- 1x 35 kg
- 1x 38 kg (previous 1RM)
- 0x 40 kg
- 0x 39 kg
So all the burn out sets did not do much for my 1RM. It felt easier than the previous time I did it but that is all.

Workout: "Ira Hayes" #IraHayes for time (time cap: 16 mins), scaled to
- 10 16" box squat clean thrusters 20 kg
- 30 elevated push ups (@ 10th hole from bottom)
- 20 16" box thrusters 20 kg
- 20 elevated push ups (@ 5th hole)
- 30 16" box front squats 20 kg
- 10 modified wall walks
Finished in 14:48 which was above the target of 11-14mins.

Doc did not see purpose in getting an echo for my hamstring, even when coach//physical therapist recommended it. But I did get a prescription for one in the end. And went ahead and looked up some rehab exercises to do before class.

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

Today's #Workout

Warm up: banded 7s (two rounds)

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

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

Chill workout, some strength, some talking around.

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

Today's #Workout

Warm up: 6 rounds
- 6x (Russian KB Swing into American KB Swing) (12 kg)
- 12 mountain climbers (1 = both legs)
- 8/6 cal ski or row

Mobility:
- Neck circles
- shoulder circles
- Wrist circles
- Active puppy (press hand then lift hand)

Strength: 6x E2MOM
- 4 power snatch with 1" hold at catch (23 kg)

Workout: 15 min EMOM
- 8 hang power snatch, unbroken (20 kg)
- 10 box jump/step overs
- 14/12 cal row or ski

So I had to do the math to see what pace I needed on the rower, assuming 45" work (to give time to switch back to the snatches), and it was 1120/960 cal/h. Which I managed every time. My wrists and elbows are not super happy somehow, and my body battery tanked during the workout.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #PowerSnatch #FItodon