#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 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

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 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 was a pull up focus one

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

Warm up: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (7,5 kg)

Strength: 3 rounds
- 16 alternating renegade rows (8 kg) #RenegadeRows
- 20" active bar hang
- 10 barbell bicep curls (13,5 kg) #BBBicepsCurls

Modified pull ups: 10 rounds (or 10 min EMOM)
- 3 toe assisted pull ups
- 30-45" rest

This was nice, working on stuff, biceps looked wow on the curls 😸

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

Today's #Workout a pull up focused workout

Warm up: 3 rounds
- 20 banded pull aparts
- 10 overhead let down deadbugs (7 kg)

Core: 4 rounds
- 8 deadbugs
- 8 plank bring throughs e/s (9 kg)
- 8 hollow rocks

Strength: 4 rounds
- 10 Australian pull ups
- 10 prone Ys (1 kg)
- 10 banded lat pull downs (25+15 kg band since all the big bands were taken)

Run: 2km (I think it was faster than last week, but I did a booboo with my watch, so I have absolutely no proof of the whole workout!)

Nice chill workout working on achieving stuff.

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

Today's #Workout was a #Strongman session

Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 3" down banded air squats
- 10 1" hold glutes bridges

Workout: 36 min E2MOM, teams ot 2, with @jan ☺️
- 24 Axle bar deadlift (ygig) (40,5 kg)
- Sled pull (ygig) (round 1&2: 135 kg, round 3: 160 kg)
- Yoke walk (ygig) (round 1&3: 79 kg; round 2: 89 kg)
- 12 Shoulder to shoulder press (15 kg bar + 5 kg plate on my side, 5 kg plate (round 1) & additional 5 kg)
- 30 American KB swings (16 kg - I tried 20 kg after we finished, it goes, but I need practice)
- 20 weighed walking lunges (12,5 kg)

It was fun doing another strongman workout today, left me absolutely knackered 😉

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

Today's #Workout was a #Strongman session

Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 3" down banded air squats
- 10 1" hold glutes bridges

Workout: 36 min E2MOM, teams ot 2, with @jan ☺️
- 24 Axle bar deadlift (ygig) (40,5 kg)
- Sled pull (ygig) (round 1&2: 135 kg, round 3: 160 kg)
- Yoke walk (ygig) (round 1&3: 79 kg; round 2: 89 kg)
- 12 Shoulder to shoulder press (15 kg bar + 5 kg plate on my side, 5 kg plate (round 1) & additional 5 kg)
- 30 American KB swings (16 kg - I tried 20 kg after we finished, it goes, but I need practice)
- 20 weighed walking lunges (12,5 kg)

It was fun doing another strongman workout today, left me absolutely knackered 😉

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

Today's #Workout was a #Strongman session

Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 3" down banded air squats
- 10 1" hold glutes bridges

Workout: 36 min E2MOM, teams ot 2, with @jan ☺️
- 24 Axle bar deadlift (ygig) (40,5 kg)
- Sled pull (ygig) (round 1&2: 135 kg, round 3: 160 kg)
- Yoke walk (ygig) (round 1&3: 79 kg; round 2: 89 kg)
- 12 Shoulder to shoulder press (15 kg bar + 5 kg plate on my side, 5 kg plate (round 1) & additional 5 kg)
- 30 American KB swings (16 kg - I tried 20 kg after we finished, it goes, but I need practice)
- 20 weighed walking lunges (12,5 kg)

It was fun doing another strongman workout today, left me absolutely knackered 😉

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

Today's #Workout was a #Strongman session

Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 3" down banded air squats
- 10 1" hold glutes bridges

Workout: 36 min E2MOM, teams ot 2, with @jan ☺️
- 24 Axle bar deadlift (ygig) (40,5 kg)
- Sled pull (ygig) (round 1&2: 135 kg, round 3: 160 kg)
- Yoke walk (ygig) (round 1&3: 79 kg; round 2: 89 kg)
- 12 Shoulder to shoulder press (15 kg bar + 5 kg plate on my side, 5 kg plate (round 1) & additional 5 kg)
- 30 American KB swings (16 kg - I tried 20 kg after we finished, it goes, but I need practice)
- 20 weighed walking lunges (12,5 kg)

It was fun doing another strongman workout today, left me absolutely knackered 😉

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

Today's #Workout was a #Strongman session

Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 3" down banded air squats
- 10 1" hold glutes bridges

Workout: 36 min E2MOM, teams ot 2, with @jan ☺️
- 24 Axle bar deadlift (ygig) (40,5 kg)
- Sled pull (ygig) (round 1&2: 135 kg, round 3: 160 kg)
- Yoke walk (ygig) (round 1&3: 79 kg; round 2: 89 kg)
- 12 Shoulder to shoulder press (15 kg bar + 5 kg plate on my side, 5 kg plate (round 1) & additional 5 kg)
- 30 American KB swings (16 kg - I tried 20 kg after we finished, it goes, but I need practice)
- 20 weighed walking lunges (12,5 kg)

It was fun doing another strongman workout today, left me absolutely knackered 😉

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

Today's #Workout was working on pull ups & running 😳

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (7 kg - that's 1 kg more than usual)

Tricpes, Core & Pull: 3 rounds
- 10 banded lat pull down in hollow hold (2x 15 kg band)
- 30" weighed plank (10 kg)
- 15 banded face fulls (24 kg)

Modified pull ups: 12 rounds
- 3 toe assisted pull ups
- 45-60" rest

What happened to me: 2 km run, 8:10 pace 🐢 so far my longest run ever

I still had some time while Jan finished his workout, so somehow I decided to go out for a run. I went with the idea of running 1.6 km, but I saw I had time, so did the whole 2 km in the end.

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

Today's #Workout was a pull up accessory session

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (6 kg)

Strength: 3 rounds
- 10 barbell skull crushers (10.5 kg)
- 6 bent over KB rows e/s (16 kg)
- 45" face up Chinese plank https://www.youtube.com/watch?v=FkvKR3nkQts

After a super long day with some crap, I wanted to do some exercise, but not a full patseruurtje or a wod, this was perfect.

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

Today's #Workout was a Clean & Jerk weightlifting class

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up:
- banded 7s
- 10 banded strict presses
- 10 bent over rows (empty barbell)
- 10 strict presses (empty barbell)
- 10 upright rows (empty barbell) (elbow did not like these)
- 10 push presses (empty barbell)

Strength:
- 4x6 strict press: 23 / 22 / 22 / 21 kg (my shoulder was not liking it)
- 5x4 high pull: 25 / 25 / 25 / 25 / 25 kg (elbow was fine with these, go figure)
- 5x5 push press: 22 / 23 / 23 / 23 / 23 kg
- 6x3 power clean: 25 / 25 / 28 / 28 / 30 / 30 kg (working on the speed difference on these)
- 5x3 tall split jerks: 15 / 16 / 17 / 17 / 18 kg (tall jerks feel awkward / that's what she said!)
- 6x2 clean & jerk: 25 / 25 / 27 / 25 / 25 kg (squat clean, chose your jerk, so I split the jerk) lowered the weight to focus on a wider (longer?) split jerk jump

Lots of technique work today, and foot work, and speed work, and plenty of good remarks from the coach.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #CleanJerk #TallJerk #PowerClean #StrictPress #HighPull #PushPress

Today's #Workout was another pull up session

Warm up 1: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 2: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (6 kg)

Core: 3 rounds
- 8 (L+R) Russian twists, feet on floor (12 kg)
- 10 prone Y's on bench (1,5 kg)

Modified pull ups: 10 rounds
- 4 toe assisted pull ups
- 45-60" rest

Enjoying the solo work while other people do their thing, there is still camaraderie - like going for a stroll together after our respective workouts

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

Today's #Workout pull up program

Warm up 1: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 2: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (6 kg)

Core: 3 rounds
- 20 quadruped opposites
- 30" plank on hands

Strength: 3 rounds
- 45" batwing hold (9 kg)
- 10 chest supported inclined bench DB rows (12,5 kg)
- 10 lateral raises (4 kg)

Was not feeling the wod, so I did some more pull up accessory work

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

Today's #Workout

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

Pull up program

Warm up: 3 rounds
- 20 banded pull aparts
- 10 dead bug let down (5 kg)

Triceps, core & pull: 3 rounds
- 10 triceps roll ups (3 kg)
- 10 inverted rows
- 30" reverse plank

Modified pull ups: 12 rounds
- 2 toe assisted pull ups
- 30" rest

I tackled this with a "let's see if it goes" since my right arm is not super happy at the moment. So modified to make it slightly lighter.

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

Today's #Workout Pull up program

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug let down (6 kg)

Core: 4 rounds
- 3 V-up complex
- 20" hollow hold
- 20" superman hold

Biceps, core & Pulling: 3 rounds
- 16 alternating renegade rows (8 kg)
- 20" active bar hang
- 10 barbell bicep curls (12,5 kg)

12 ish mins bike @ chill pace

Still wondering what I am going to do with the programming of the gym, or if I am just going to jump ship and get my own programming so I can at least keep what progress I have made

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

Today's #Workout Pull up program part 1 - week 1 - day 2

Warm up: 3 rounds
- 20 banded pull aparts
- 10 dead bug let down (6 kg)

Upper back & pulling: 5 rounds
- 10 inverted rows (hook on 14th hole)
- 10 lat pull downs (40 kg band)
- 10 prone Ys on bench (1 kg plates)

Somehow enjoying this a lot more this time

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

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

Today's #Workout

Mobility: Banded 7s

Warm up: 7 min AMRAP
- 5 roll & reach
- 3 inchworm
- 3 (muscle clean + strict press)
- 2 (hang power clean + push press)
- 1 (power clean + push jerk)

Strength: #PowerClean #HangPowerClean #PushJerk
- 10 EMOM: 1 power clean + 1 hang power clean + 1 push jerk (stayed at 30 kg througout)
- 3x3 tall jerk balance (empty barbell)

Workout: "Talladega Nights" #TalladegaNights For time (time cap 14 min, goal 7-10),
- did the beginners / scaled version because *hands in air* hamstring reasons: 30 - 20 - 10
- ab-mat sit ups
- box step ups (20 in)
Finished in 7:13

I did not hurt my wrist more in the strength bit, nor did I hurt my hamstring more in the other bits. I went & I did what I could, so success!

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

Today's #Workout

Mobility: 2 rounds
- 10 alternating Cossack Squats
- 10 banded Shoulder Press

Warm up: 8 min AMRAP
- 30" machine
- 3 Muscle Cleans (empty barbell, 15 kg)
- 3 Hang Power Cleans (empty barbell, 15 kg)
- 3 Front Squats (empty barbell, 15 kg)
- 3 Push Press (empty barbell, 15 kg)
- 5 Roll & Reach
- 10 alternating Bird-Dog

Strength
- 10 min EMOM:
- 1 Barbell Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 70-75% of 1RM Clean
- It's been a while since I have tested, so I did: 25 - 26 - 27 - 28 - 28 - 29 - 29 - 30 - 30 - 31 kg
- Into 3 min EMOM:
- 3 Clean Deadlifts @ 80-90% of 1 RM clean
- Did it at 35 kg

Workout prep: 1 round
- 5 cal bike (row)
- 2 DB deadlifts (9 kg)
- 2 DB Power Cleans (9 kg)
- 2 DB Shoulder to Overhead (9 kg)

Workout: Numbuh Two #NumbuhTwo (timecap: 17 mins), did the intermediate reps with a slightly lower weight (9 kg instead of 10 kg) & row (more cals) instead of air bike, which ended being: 21 - 18 - 15 - 12 - 9 - 5 for cals / 18 - 15 - 12 - 9 - 6 - 3 for the movements
- Cals row
- Dumbbell Deadlifts
- Dumbbell Hang Power Cleans
- Dumbbell Shoulder to overhead

Finished within time cap at 16:45, kinda dead, but needed the just push through brain can't think workout today

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PowerClean #HangSquatClean #PushJerk