#patseruurtje — Public Fediverse posts

Today's #Workout #Patseruurtje

Warm up 1: 10 mins bike

Warm up 2: 8 mins AMRAP
- 3 inchworms
- 10 banded goodmornings
- 10 Russian KB swings (12 kg)
- 5 deadlifts (empty 15 kg bar)
- 8 single leg Romanian deadlifts e/s (12 kg)

Strength: Deadlifts 4x 2:30 min
- 5 deadlifts at 80-85% 1RM
Tried first round at 80ish % (75 kg) then lowered to 65 kg because I was not keeping brace properly

Accessory: 16 min EMOM
- 8 Nordic hamstring curls
- 15 heel elevated narrow stance goblet squats (12 kg)
- 40" deadbugs
- 20 walking lunge steps

Seems my body is not 100% at the moment, but went, did a workout.

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

Today's #Workout #Patseruurtje

Warm up 1: 10 mins bike

Warm up 2: 8 mins AMRAP
- 3 inchworms
- 10 banded goodmornings
- 10 Russian KB swings (12 kg)
- 5 deadlifts (empty 15 kg bar)
- 8 single leg Romanian deadlifts e/s (12 kg)

Strength: Deadlifts 4x 2:30 min
- 5 deadlifts at 80-85% 1RM
Tried first round at 80ish % (75 kg) then lowered to 65 kg because I was not keeping brace properly

Accessory: 16 min EMOM
- 8 Nordic hamstring curls
- 15 heel elevated narrow stance goblet squats (12 kg)
- 40" deadbugs
- 20 walking lunge steps

Seems my body is not 100% at the moment, but went, did a workout.

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

Today's #Workout #Patseruurtje

Warm up 1: 10 mins bike

Warm up 2: 8 mins AMRAP
- 3 inchworms
- 10 banded goodmornings
- 10 Russian KB swings (12 kg)
- 5 deadlifts (empty 15 kg bar)
- 8 single leg Romanian deadlifts e/s (12 kg)

Strength: Deadlifts 4x 2:30 min
- 5 deadlifts at 80-85% 1RM
Tried first round at 80ish % (75 kg) then lowered to 65 kg because I was not keeping brace properly

Accessory: 16 min EMOM
- 8 Nordic hamstring curls
- 15 heel elevated narrow stance goblet squats (12 kg)
- 40" deadbugs
- 20 walking lunge steps

Seems my body is not 100% at the moment, but went, did a workout.

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

Today's #Workout #Patseruurtje

Warm up 1: 10 mins bike

Warm up 2: 8 mins AMRAP
- 3 inchworms
- 10 banded goodmornings
- 10 Russian KB swings (12 kg)
- 5 deadlifts (empty 15 kg bar)
- 8 single leg Romanian deadlifts e/s (12 kg)

Strength: Deadlifts 4x 2:30 min
- 5 deadlifts at 80-85% 1RM
Tried first round at 80ish % (75 kg) then lowered to 65 kg because I was not keeping brace properly

Accessory: 16 min EMOM
- 8 Nordic hamstring curls
- 15 heel elevated narrow stance goblet squats (12 kg)
- 40" deadbugs
- 20 walking lunge steps

Seems my body is not 100% at the moment, but went, did a workout.

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

Today's #Workout #Patseruurtje

Warm up 1: 10 mins bike

Warm up 2: 8 mins AMRAP
- 3 inchworms
- 10 banded goodmornings
- 10 Russian KB swings (12 kg)
- 5 deadlifts (empty 15 kg bar)
- 8 single leg Romanian deadlifts e/s (12 kg)

Strength: Deadlifts 4x 2:30 min
- 5 deadlifts at 80-85% 1RM
Tried first round at 80ish % (75 kg) then lowered to 65 kg because I was not keeping brace properly

Accessory: 16 min EMOM
- 8 Nordic hamstring curls
- 15 heel elevated narrow stance goblet squats (12 kg)
- 40" deadbugs
- 20 walking lunge steps

Seems my body is not 100% at the moment, but went, did a workout.

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

Today's #Workout #Patseruurtje #GymBroHour

Mobility: 22 min GoWod

Warm up: banded 7 + 30" weighed shoulder circles e/d

Strength: Bench Press 4x every 2:30 #BenchPress
- 5x bench press @80% 1RM -> 30 kg

Accessory: 16 min EMOM
- 12 DB Floor squeze press (7,5 kg)
- 8 single arm rows e/s (12,5 kg)
- 40" hollow hold
- 12 Arnold presses (5 kg)

The arm pump was real. It was needed.

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

Today's #Workout #Patseruurtje #GymBroHour

Mobility: 22 min GoWod

Warm up: banded 7 + 30" weighed shoulder circles e/d

Strength: Bench Press 4x every 2:30 #BenchPress
- 5x bench press @80% 1RM -> 30 kg

Accessory: 16 min EMOM
- 12 DB Floor squeze press (7,5 kg)
- 8 single arm rows e/s (12,5 kg)
- 40" hollow hold
- 12 Arnold presses (5 kg)

The arm pump was real. It was needed.

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

Today's #Workout #Patseruurtje #GymBroHour

Mobility: 22 min GoWod

Warm up: banded 7 + 30" weighed shoulder circles e/d

Strength: Bench Press 4x every 2:30 #BenchPress
- 5x bench press @80% 1RM -> 30 kg

Accessory: 16 min EMOM
- 12 DB Floor squeze press (7,5 kg)
- 8 single arm rows e/s (12,5 kg)
- 40" hollow hold
- 12 Arnold presses (5 kg)

The arm pump was real. It was needed.

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

Today's #Workout #Patseruurtje #GymBroHour

Mobility: 22 min GoWod

Warm up: banded 7 + 30" weighed shoulder circles e/d

Strength: Bench Press 4x every 2:30 #BenchPress
- 5x bench press @80% 1RM -> 30 kg

Accessory: 16 min EMOM
- 12 DB Floor squeze press (7,5 kg)
- 8 single arm rows e/s (12,5 kg)
- 40" hollow hold
- 12 Arnold presses (5 kg)

The arm pump was real. It was needed.

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

Today's #Workout #Patseruurtje #GymBroHour

Mobility: 22 min GoWod

Warm up: banded 7 + 30" weighed shoulder circles e/d

Strength: Bench Press 4x every 2:30 #BenchPress
- 5x bench press @80% 1RM -> 30 kg

Accessory: 16 min EMOM
- 12 DB Floor squeze press (7,5 kg)
- 8 single arm rows e/s (12,5 kg)
- 40" hollow hold
- 12 Arnold presses (5 kg)

The arm pump was real. It was needed.

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

Today's #Workout was a #Patseruurtje #GymBroHour

Mobility: 15 min GoWod

Warm up: Banded 7s + 30" cuban presses (1 kg plate e/h) + 30" mini circles (1 kg plate) & abduction + 30" mini circles + adduction

Strength: Strict Press 4x 2:30 #StrictPress
- 8x strict press at 65-70% 1RM -> 19 kg (67,5%)

Accessory: 16 min EMOM
- 40" lateral & frontal raises (4 kg)
- 10 Skull crushers (5 kg)
- 40" hollow hold
- 10-12 ball slam ygig (20 kg)

The ball slam is always therapeutic after a crappy day at work. I just wish it was a bit lighter so I can properly snatch it and then slam it

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

Today's #Workout was a #Patseruurtje #GymBroHour

Mobility: 15 min GoWod

Warm up: Banded 7s + 30" cuban presses (1 kg plate e/h) + 30" mini circles (1 kg plate) & abduction + 30" mini circles + adduction

Strength: Strict Press 4x 2:30 #StrictPress
- 8x strict press at 65-70% 1RM -> 19 kg (67,5%)

Accessory: 16 min EMOM
- 40" lateral & frontal raises (4 kg)
- 10 Skull crushers (5 kg)
- 40" hollow hold
- 10-12 ball slam ygig (20 kg)

The ball slam is always therapeutic after a crappy day at work. I just wish it was a bit lighter so I can properly snatch it and then slam it

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

Today's #Workout was a #Patseruurtje #GymBroHour

Mobility: 15 min GoWod

Warm up: Banded 7s + 30" cuban presses (1 kg plate e/h) + 30" mini circles (1 kg plate) & abduction + 30" mini circles + adduction

Strength: Strict Press 4x 2:30 #StrictPress
- 8x strict press at 65-70% 1RM -> 19 kg (67,5%)

Accessory: 16 min EMOM
- 40" lateral & frontal raises (4 kg)
- 10 Skull crushers (5 kg)
- 40" hollow hold
- 10-12 ball slam ygig (20 kg)

The ball slam is always therapeutic after a crappy day at work. I just wish it was a bit lighter so I can properly snatch it and then slam it

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

Today's #Workout was a #Patseruurtje #GymBroHour

Mobility: 15 min GoWod

Warm up: Banded 7s + 30" cuban presses (1 kg plate e/h) + 30" mini circles (1 kg plate) & abduction + 30" mini circles + adduction

Strength: Strict Press 4x 2:30 #StrictPress
- 8x strict press at 65-70% 1RM -> 19 kg (67,5%)

Accessory: 16 min EMOM
- 40" lateral & frontal raises (4 kg)
- 10 Skull crushers (5 kg)
- 40" hollow hold
- 10-12 ball slam ygig (20 kg)

The ball slam is always therapeutic after a crappy day at work. I just wish it was a bit lighter so I can properly snatch it and then slam it

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

Today's #Workout a #Patseruurtje

Mobility: 15 min GoWod

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

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

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

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

Today's #Workout a #Patseruurtje

Mobility: 15 min GoWod

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

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

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

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

Today's #Workout a #Patseruurtje

Mobility: 15 min GoWod

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

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

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

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

Today's #Workout a #Patseruurtje

Mobility: 15 min GoWod

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

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

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

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

Today's #Workout a #Patseruurtje

Mobility: 15 min GoWod

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

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

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

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

Today's #Workout another #Patseruurtje !

Mobility: 22 min GoWod

Warm up: banded 7s

Strength: Bench press #BenchPress
- Warm up: 8x 15 kg, 8x 20 kg, 8x 25 kg
Workout: 4 rounds , 2:30 min each
8 Bench Press @ +-65% 1RM -> 26 kg (technically 68,4%)

Accessory: 16 min EMOM
- 12x floor presses neutral grip (7,5 kg)
- 16x alternating gorilla rows (16 kg)
- 40" hollow hold
- 40" lateral raises (4 kg) -> this came out to 12x

Today's workout brought to you by "Less Stress, More Bench Press"

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

Today's #Workout another #Patseruurtje !

Mobility: 22 min GoWod

Warm up: banded 7s

Strength: Bench press #BenchPress
- Warm up: 8x 15 kg, 8x 20 kg, 8x 25 kg
Workout: 4 rounds , 2:30 min each
8 Bench Press @ +-65% 1RM -> 26 kg (technically 68,4%)

Accessory: 16 min EMOM
- 12x floor presses neutral grip (7,5 kg)
- 16x alternating gorilla rows (16 kg)
- 40" hollow hold
- 40" lateral raises (4 kg) -> this came out to 12x

Today's workout brought to you by "Less Stress, More Bench Press"

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

Today's #Workout another #Patseruurtje !

Mobility: 22 min GoWod

Warm up: banded 7s

Strength: Bench press #BenchPress
- Warm up: 8x 15 kg, 8x 20 kg, 8x 25 kg
Workout: 4 rounds , 2:30 min each
8 Bench Press @ +-65% 1RM -> 26 kg (technically 68,4%)

Accessory: 16 min EMOM
- 12x floor presses neutral grip (7,5 kg)
- 16x alternating gorilla rows (16 kg)
- 40" hollow hold
- 40" lateral raises (4 kg) -> this came out to 12x

Today's workout brought to you by "Less Stress, More Bench Press"

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

Today's #Workout another #Patseruurtje !

Mobility: 22 min GoWod

Warm up: banded 7s

Strength: Bench press #BenchPress
- Warm up: 8x 15 kg, 8x 20 kg, 8x 25 kg
Workout: 4 rounds , 2:30 min each
8 Bench Press @ +-65% 1RM -> 26 kg (technically 68,4%)

Accessory: 16 min EMOM
- 12x floor presses neutral grip (7,5 kg)
- 16x alternating gorilla rows (16 kg)
- 40" hollow hold
- 40" lateral raises (4 kg) -> this came out to 12x

Today's workout brought to you by "Less Stress, More Bench Press"

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

Today's #Workout another #Patseruurtje !

Mobility: 22 min GoWod

Warm up: banded 7s

Strength: Bench press #BenchPress
- Warm up: 8x 15 kg, 8x 20 kg, 8x 25 kg
Workout: 4 rounds , 2:30 min each
8 Bench Press @ +-65% 1RM -> 26 kg (technically 68,4%)

Accessory: 16 min EMOM
- 12x floor presses neutral grip (7,5 kg)
- 16x alternating gorilla rows (16 kg)
- 40" hollow hold
- 40" lateral raises (4 kg) -> this came out to 12x

Today's workout brought to you by "Less Stress, More Bench Press"

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

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up: 2 min machine into 3 rounds
- 8 m banded side shuffle e/s
- 10 narrow stance squats
- 10 sumo stance squats
- 10 normal stance squats
- 10 single leg glutes bridges e/s

Strength: 4x E3MOM #BackSquat
- 8 backsquats at +- 65% of 1RM = 43 kg

Accessory: 16 min EMOM
- 8 single leg deadlifts e/s (12 kg KB)
- 15 goblet squats (12 kg KB)
- 10 Pallof press e/s (24 kg band)
- 15 American KB swings (12 kg KB)

Stressful day, nasty headache, good workout. Gym owner / head coach made a planning woops, so he had to coach this & the wod at the same time. It was fun.

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

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up: 2 min machine into 3 rounds
- 8 m banded side shuffle e/s
- 10 narrow stance squats
- 10 sumo stance squats
- 10 normal stance squats
- 10 single leg glutes bridges e/s

Strength: 4x E3MOM #BackSquat
- 8 backsquats at +- 65% of 1RM = 43 kg

Accessory: 16 min EMOM
- 8 single leg deadlifts e/s (12 kg KB)
- 15 goblet squats (12 kg KB)
- 10 Pallof press e/s (24 kg band)
- 15 American KB swings (12 kg KB)

Stressful day, nasty headache, good workout. Gym owner / head coach made a planning woops, so he had to coach this & the wod at the same time. It was fun.

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

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up: 2 min machine into 3 rounds
- 8 m banded side shuffle e/s
- 10 narrow stance squats
- 10 sumo stance squats
- 10 normal stance squats
- 10 single leg glutes bridges e/s

Strength: 4x E3MOM #BackSquat
- 8 backsquats at +- 65% of 1RM = 43 kg

Accessory: 16 min EMOM
- 8 single leg deadlifts e/s (12 kg KB)
- 15 goblet squats (12 kg KB)
- 10 Pallof press e/s (24 kg band)
- 15 American KB swings (12 kg KB)

Stressful day, nasty headache, good workout. Gym owner / head coach made a planning woops, so he had to coach this & the wod at the same time. It was fun.

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

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up: 2 min machine into 3 rounds
- 8 m banded side shuffle e/s
- 10 narrow stance squats
- 10 sumo stance squats
- 10 normal stance squats
- 10 single leg glutes bridges e/s

Strength: 4x E3MOM #BackSquat
- 8 backsquats at +- 65% of 1RM = 43 kg

Accessory: 16 min EMOM
- 8 single leg deadlifts e/s (12 kg KB)
- 15 goblet squats (12 kg KB)
- 10 Pallof press e/s (24 kg band)
- 15 American KB swings (12 kg KB)

Stressful day, nasty headache, good workout. Gym owner / head coach made a planning woops, so he had to coach this & the wod at the same time. It was fun.

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

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up: 2 min machine into 3 rounds
- 8 m banded side shuffle e/s
- 10 narrow stance squats
- 10 sumo stance squats
- 10 normal stance squats
- 10 single leg glutes bridges e/s

Strength: 4x E3MOM #BackSquat
- 8 backsquats at +- 65% of 1RM = 43 kg

Accessory: 16 min EMOM
- 8 single leg deadlifts e/s (12 kg KB)
- 15 goblet squats (12 kg KB)
- 10 Pallof press e/s (24 kg band)
- 15 American KB swings (12 kg KB)

Stressful day, nasty headache, good workout. Gym owner / head coach made a planning woops, so he had to coach this & the wod at the same time. It was fun.

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

Today's #Workout was a #Patseruurtje

Mobility: 10 min GoWod

Workout: Strong(wo)man 36 min E2MOM, in teams of two
- 30 American KB Swings YGIG (16 kg)
- Sled pull YGIG (135 kg)
- 16 Axle bar tricep extensions YGIG (10,5 kg)
- Yoke walk YGIG (82 kg)
- 12 Shoulder to shoulder press (30 kg)
- 10 Box step ups e/s (body weight)

My body is feeling a bit off so some things weren't great, but it was nice workout out with a partner and had some fun & a good workout.

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

Today's #Workout was a #Patseruurtje

Mobility: 10 min GoWod

Workout: Strong(wo)man 36 min E2MOM, in teams of two
- 30 American KB Swings YGIG (16 kg)
- Sled pull YGIG (135 kg)
- 16 Axle bar tricep extensions YGIG (10,5 kg)
- Yoke walk YGIG (82 kg)
- 12 Shoulder to shoulder press (30 kg)
- 10 Box step ups e/s (body weight)

My body is feeling a bit off so some things weren't great, but it was nice workout out with a partner and had some fun & a good workout.

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

Today's #Workout was a #Patseruurtje

Mobility: 10 min GoWod

Workout: Strong(wo)man 36 min E2MOM, in teams of two
- 30 American KB Swings YGIG (16 kg)
- Sled pull YGIG (135 kg)
- 16 Axle bar tricep extensions YGIG (10,5 kg)
- Yoke walk YGIG (82 kg)
- 12 Shoulder to shoulder press (30 kg)
- 10 Box step ups e/s (body weight)

My body is feeling a bit off so some things weren't great, but it was nice workout out with a partner and had some fun & a good workout.

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

Today's #Workout was a #Patseruurtje

Mobility: 10 min GoWod

Workout: Strong(wo)man 36 min E2MOM, in teams of two
- 30 American KB Swings YGIG (16 kg)
- Sled pull YGIG (135 kg)
- 16 Axle bar tricep extensions YGIG (10,5 kg)
- Yoke walk YGIG (82 kg)
- 12 Shoulder to shoulder press (30 kg)
- 10 Box step ups e/s (body weight)

My body is feeling a bit off so some things weren't great, but it was nice workout out with a partner and had some fun & a good workout.

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

Today's #Workout was a #Patseruurtje

Mobility: 10 min GoWod

Workout: Strong(wo)man 36 min E2MOM, in teams of two
- 30 American KB Swings YGIG (16 kg)
- Sled pull YGIG (135 kg)
- 16 Axle bar tricep extensions YGIG (10,5 kg)
- Yoke walk YGIG (82 kg)
- 12 Shoulder to shoulder press (30 kg)
- 10 Box step ups e/s (body weight)

My body is feeling a bit off so some things weren't great, but it was nice workout out with a partner and had some fun & a good workout.

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

Today's #Workout was a #Patseruurtje #StrongMan one

Mobility: 10 min GoWod

Workout: 36 min E2MOM, everything you go I go
- 24 axle bar deadlifts (40,5 kg)
- sled push (+- 1 mat length) (116 kg)
- 24 2xDB push presses (8 kg)
- yoke walk (+- 1 mat length) (82 kg)
- 30 Russian KB swings (16 kg first two rounds, 20 kg last round)
- 12 sandbag to shoulder / box (I did 4 only, 40 kg, to box)

These are always fun, and adding weight to stuff is always fun too.

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

Today's #Workout was a #Patseruurtje #StrongMan one

Mobility: 10 min GoWod

Workout: 36 min E2MOM, everything you go I go
- 24 axle bar deadlifts (40,5 kg)
- sled push (+- 1 mat length) (116 kg)
- 24 2xDB push presses (8 kg)
- yoke walk (+- 1 mat length) (82 kg)
- 30 Russian KB swings (16 kg first two rounds, 20 kg last round)
- 12 sandbag to shoulder / box (I did 4 only, 40 kg, to box)

These are always fun, and adding weight to stuff is always fun too.

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

Today's #Workout was a #Patseruurtje #StrongMan one

Mobility: 10 min GoWod

Workout: 36 min E2MOM, everything you go I go
- 24 axle bar deadlifts (40,5 kg)
- sled push (+- 1 mat length) (116 kg)
- 24 2xDB push presses (8 kg)
- yoke walk (+- 1 mat length) (82 kg)
- 30 Russian KB swings (16 kg first two rounds, 20 kg last round)
- 12 sandbag to shoulder / box (I did 4 only, 40 kg, to box)

These are always fun, and adding weight to stuff is always fun too.

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

Today's #Workout was a #Patseruurtje #StrongMan one

Mobility: 10 min GoWod

Workout: 36 min E2MOM, everything you go I go
- 24 axle bar deadlifts (40,5 kg)
- sled push (+- 1 mat length) (116 kg)
- 24 2xDB push presses (8 kg)
- yoke walk (+- 1 mat length) (82 kg)
- 30 Russian KB swings (16 kg first two rounds, 20 kg last round)
- 12 sandbag to shoulder / box (I did 4 only, 40 kg, to box)

These are always fun, and adding weight to stuff is always fun too.

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

Today's #Workout was a #Patseruurtje #StrongMan one

Mobility: 10 min GoWod

Workout: 36 min E2MOM, everything you go I go
- 24 axle bar deadlifts (40,5 kg)
- sled push (+- 1 mat length) (116 kg)
- 24 2xDB push presses (8 kg)
- yoke walk (+- 1 mat length) (82 kg)
- 30 Russian KB swings (16 kg first two rounds, 20 kg last round)
- 12 sandbag to shoulder / box (I did 4 only, 40 kg, to box)

These are always fun, and adding weight to stuff is always fun too.

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

Today's #Workout #Patseruurtje #GymBroHour

Mobility: 15 min GoWod

Warm up: Banded 7s

Strength: 2" pause Larsen Press #PauseLarsenPress (aka, legless bench press)
- 5x 25 kg
- 5x 26 kg
- 5x 27 kg
- 5x 27 kg
- 5x 27 kg

Accessory: 16 min EMOM
- 10 DB pullovers ( 6 / 7,5 / 8 / 8 kg)
- 20 alternating gorilla rows (20 / 16 / 16 / 16 kg)
- 10/10 kneeling Pallof presses (yellow band)
- 10 standing Arnold presses (4 kg)

I was already ready for a nap before getting to the gym. Happy I went, had to scale down some weights because tired (see ready for a nap) and shoulder being annoying. First time doing the Larsen press, those are hard(er than bench press - miss the leg drive!).

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

Today's #Workout #Patseruurtje #GymBroHour

Mobility: 15 min GoWod

Warm up: Banded 7s

Strength: 2" pause Larsen Press #PauseLarsenPress (aka, legless bench press)
- 5x 25 kg
- 5x 26 kg
- 5x 27 kg
- 5x 27 kg
- 5x 27 kg

Accessory: 16 min EMOM
- 10 DB pullovers ( 6 / 7,5 / 8 / 8 kg)
- 20 alternating gorilla rows (20 / 16 / 16 / 16 kg)
- 10/10 kneeling Pallof presses (yellow band)
- 10 standing Arnold presses (4 kg)

I was already ready for a nap before getting to the gym. Happy I went, had to scale down some weights because tired (see ready for a nap) and shoulder being annoying. First time doing the Larsen press, those are hard(er than bench press - miss the leg drive!).

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

Today's #Workout #Patseruurtje #GymBroHour

Mobility: 15 min GoWod

Warm up: Banded 7s

Strength: 2" pause Larsen Press #PauseLarsenPress (aka, legless bench press)
- 5x 25 kg
- 5x 26 kg
- 5x 27 kg
- 5x 27 kg
- 5x 27 kg

Accessory: 16 min EMOM
- 10 DB pullovers ( 6 / 7,5 / 8 / 8 kg)
- 20 alternating gorilla rows (20 / 16 / 16 / 16 kg)
- 10/10 kneeling Pallof presses (yellow band)
- 10 standing Arnold presses (4 kg)

I was already ready for a nap before getting to the gym. Happy I went, had to scale down some weights because tired (see ready for a nap) and shoulder being annoying. First time doing the Larsen press, those are hard(er than bench press - miss the leg drive!).

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

Today's #Workout #Patseruurtje #GymBroHour

Mobility: 15 min GoWod

Warm up: Banded 7s

Strength: 2" pause Larsen Press #PauseLarsenPress (aka, legless bench press)
- 5x 25 kg
- 5x 26 kg
- 5x 27 kg
- 5x 27 kg
- 5x 27 kg

Accessory: 16 min EMOM
- 10 DB pullovers ( 6 / 7,5 / 8 / 8 kg)
- 20 alternating gorilla rows (20 / 16 / 16 / 16 kg)
- 10/10 kneeling Pallof presses (yellow band)
- 10 standing Arnold presses (4 kg)

I was already ready for a nap before getting to the gym. Happy I went, had to scale down some weights because tired (see ready for a nap) and shoulder being annoying. First time doing the Larsen press, those are hard(er than bench press - miss the leg drive!).

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

Today's #Workout #Patseruurtje #GymBroHour

Mobility: 15 min GoWod

Warm up: Banded 7s

Strength: 2" pause Larsen Press #PauseLarsenPress (aka, legless bench press)
- 5x 25 kg
- 5x 26 kg
- 5x 27 kg
- 5x 27 kg
- 5x 27 kg

Accessory: 16 min EMOM
- 10 DB pullovers ( 6 / 7,5 / 8 / 8 kg)
- 20 alternating gorilla rows (20 / 16 / 16 / 16 kg)
- 10/10 kneeling Pallof presses (yellow band)
- 10 standing Arnold presses (4 kg)

I was already ready for a nap before getting to the gym. Happy I went, had to scale down some weights because tired (see ready for a nap) and shoulder being annoying. First time doing the Larsen press, those are hard(er than bench press - miss the leg drive!).

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

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 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 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 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 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 more #Patseruurtje #GymBroHour

Mobility: 10 mins GoWod

Warm up: Banded 7s

Strength: 10min E2MOM #SeatedZPress
- 5 Z-press 22 kg

Accessory: 16 min EMOM
- 10 Skull Crushers (5 kg) #SkullCrushers
- 10 Chest Flies (2 kg, hi shoulder!) #ChestFly
- 40" Hollow Hold
- 40" Lateral Raises - ended being 12 reps (3 kg) #LateralRaises

It was a chill workout, gave me a nice arm pump 😅

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