#wod — Public Fediverse posts

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 mins row, banded 7s, then 3 rounds
- 10" dead hang
- 6 scap push ups
- 10 good mornings
- 6 down ups
- 10 daeadbugs
- 10 deadlifts (empty 15 kg -> 35 kg -> 45 kg)

Workout: "Q's Birthday Wod" , 29 min AMRAP, scaled to
- 28 hanging knee raises
- 20 burpees
- 15 ring rows
- 36 alternating shoulder taps in plank
- 5 deadlifts (45 kg)
Did 4 rounds + 6 reps

This required massive scaling, and was too warm again, some of my hand callus peeled from the hanging knee raises. And there was no cake! 😡

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 mins row, banded 7s, then 3 rounds
- 10" dead hang
- 6 scap push ups
- 10 good mornings
- 6 down ups
- 10 daeadbugs
- 10 deadlifts (empty 15 kg -> 35 kg -> 45 kg)

Workout: "Q's Birthday Wod" , 29 min AMRAP, scaled to
- 28 hanging knee raises
- 20 burpees
- 15 ring rows
- 36 alternating shoulder taps in plank
- 5 deadlifts (45 kg)
Did 4 rounds + 6 reps

This required massive scaling, and was too warm again, some of my hand callus peeled from the hanging knee raises. And there was no cake! 😡

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 mins row, banded 7s, then 3 rounds
- 10" dead hang
- 6 scap push ups
- 10 good mornings
- 6 down ups
- 10 daeadbugs
- 10 deadlifts (empty 15 kg -> 35 kg -> 45 kg)

Workout: "Q's Birthday Wod" , 29 min AMRAP, scaled to
- 28 hanging knee raises
- 20 burpees
- 15 ring rows
- 36 alternating shoulder taps in plank
- 5 deadlifts (45 kg)
Did 4 rounds + 6 reps

This required massive scaling, and was too warm again, some of my hand callus peeled from the hanging knee raises. And there was no cake! 😡

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 mins row, banded 7s, then 3 rounds
- 10" dead hang
- 6 scap push ups
- 10 good mornings
- 6 down ups
- 10 daeadbugs
- 10 deadlifts (empty 15 kg -> 35 kg -> 45 kg)

Workout: "Q's Birthday Wod" , 29 min AMRAP, scaled to
- 28 hanging knee raises
- 20 burpees
- 15 ring rows
- 36 alternating shoulder taps in plank
- 5 deadlifts (45 kg)
Did 4 rounds + 6 reps

This required massive scaling, and was too warm again, some of my hand callus peeled from the hanging knee raises. And there was no cake! 😡

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 mins row, banded 7s, then 3 rounds
- 10" dead hang
- 6 scap push ups
- 10 good mornings
- 6 down ups
- 10 daeadbugs
- 10 deadlifts (empty 15 kg -> 35 kg -> 45 kg)

Workout: "Q's Birthday Wod" , 29 min AMRAP, scaled to
- 28 hanging knee raises
- 20 burpees
- 15 ring rows
- 36 alternating shoulder taps in plank
- 5 deadlifts (45 kg)
Did 4 rounds + 6 reps

This required massive scaling, and was too warm again, some of my hand callus peeled from the hanging knee raises. And there was no cake! 😡

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

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up:
- 2 rounds
- 8 m banded side shuffle e/s
- 10 banded slow air squats
- 10 banded 2" hold glutes bridges
- 10 alternating Cossack squats
- 10 alternating 90-90
- 10 alternating 90-90 with hip thrust

Strength: Back Squats 4x 2:30 #BackSquat
- 3 back squats @85-90% 1RM -> 52 kg, which is 80% 1RM but it was too bloody warm

Accessory: 16 min EMOM
- 8 Single leg Romanian dead lift e/s (12 kg)
- 15 goblet squats (12 kg)
- 40" kneeling around the world - alt directions each round (16 kg)
- 15 Russian KB swings (16 kg)

The heat really makes it all feel heavier than it is. Or I am getting worse, that is also a possibility.

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

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up:
- 2 rounds
- 8 m banded side shuffle e/s
- 10 banded slow air squats
- 10 banded 2" hold glutes bridges
- 10 alternating Cossack squats
- 10 alternating 90-90
- 10 alternating 90-90 with hip thrust

Strength: Back Squats 4x 2:30 #BackSquat
- 3 back squats @85-90% 1RM -> 52 kg, which is 80% 1RM but it was too bloody warm

Accessory: 16 min EMOM
- 8 Single leg Romanian dead lift e/s (12 kg)
- 15 goblet squats (12 kg)
- 40" kneeling around the world - alt directions each round (16 kg)
- 15 Russian KB swings (16 kg)

The heat really makes it all feel heavier than it is. Or I am getting worse, that is also a possibility.

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

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up:
- 2 rounds
- 8 m banded side shuffle e/s
- 10 banded slow air squats
- 10 banded 2" hold glutes bridges
- 10 alternating Cossack squats
- 10 alternating 90-90
- 10 alternating 90-90 with hip thrust

Strength: Back Squats 4x 2:30 #BackSquat
- 3 back squats @85-90% 1RM -> 52 kg, which is 80% 1RM but it was too bloody warm

Accessory: 16 min EMOM
- 8 Single leg Romanian dead lift e/s (12 kg)
- 15 goblet squats (12 kg)
- 40" kneeling around the world - alt directions each round (16 kg)
- 15 Russian KB swings (16 kg)

The heat really makes it all feel heavier than it is. Or I am getting worse, that is also a possibility.

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

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up:
- 2 rounds
- 8 m banded side shuffle e/s
- 10 banded slow air squats
- 10 banded 2" hold glutes bridges
- 10 alternating Cossack squats
- 10 alternating 90-90
- 10 alternating 90-90 with hip thrust

Strength: Back Squats 4x 2:30 #BackSquat
- 3 back squats @85-90% 1RM -> 52 kg, which is 80% 1RM but it was too bloody warm

Accessory: 16 min EMOM
- 8 Single leg Romanian dead lift e/s (12 kg)
- 15 goblet squats (12 kg)
- 40" kneeling around the world - alt directions each round (16 kg)
- 15 Russian KB swings (16 kg)

The heat really makes it all feel heavier than it is. Or I am getting worse, that is also a possibility.

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

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up:
- 2 rounds
- 8 m banded side shuffle e/s
- 10 banded slow air squats
- 10 banded 2" hold glutes bridges
- 10 alternating Cossack squats
- 10 alternating 90-90
- 10 alternating 90-90 with hip thrust

Strength: Back Squats 4x 2:30 #BackSquat
- 3 back squats @85-90% 1RM -> 52 kg, which is 80% 1RM but it was too bloody warm

Accessory: 16 min EMOM
- 8 Single leg Romanian dead lift e/s (12 kg)
- 15 goblet squats (12 kg)
- 40" kneeling around the world - alt directions each round (16 kg)
- 15 Russian KB swings (16 kg)

The heat really makes it all feel heavier than it is. Or I am getting worse, that is also a possibility.

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

Today's #Workout

Warm up:
- 2 min row
- 2 rounds: 10 glutes bridges, 6 banded good mornings, 10 alternating single leg v-ups
- 2 rounds: 6 empty bar deadlifts, 5 abmat sit ups, 20" ski

Strength: Deadlift 4x 2:00 #deadlift
- 2 deadlifts @80% 1RM (75 kg)

Workout: "Swole team six" 20 min EMOM, scaled:
- odd min: 8 cal ski erg
- even min: 10 abmat sit ups

It was too bloody warm so I just did not do 80% of 1RM and the workout was absolutely scaled. I was there, I did stuff.

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

Today's #Workout

Warm up:
- 2 min row
- 2 rounds: 10 glutes bridges, 6 banded good mornings, 10 alternating single leg v-ups
- 2 rounds: 6 empty bar deadlifts, 5 abmat sit ups, 20" ski

Strength: Deadlift 4x 2:00 #deadlift
- 2 deadlifts @80% 1RM (75 kg)

Workout: "Swole team six" 20 min EMOM, scaled:
- odd min: 8 cal ski erg
- even min: 10 abmat sit ups

It was too bloody warm so I just did not do 80% of 1RM and the workout was absolutely scaled. I was there, I did stuff.

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

Today's #Workout

Warm up:
- 2 min row
- 2 rounds: 10 glutes bridges, 6 banded good mornings, 10 alternating single leg v-ups
- 2 rounds: 6 empty bar deadlifts, 5 abmat sit ups, 20" ski

Strength: Deadlift 4x 2:00 #deadlift
- 2 deadlifts @80% 1RM (75 kg)

Workout: "Swole team six" 20 min EMOM, scaled:
- odd min: 8 cal ski erg
- even min: 10 abmat sit ups

It was too bloody warm so I just did not do 80% of 1RM and the workout was absolutely scaled. I was there, I did stuff.

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

Today's #Workout

Warm up:
- 2 min row
- 2 rounds: 10 glutes bridges, 6 banded good mornings, 10 alternating single leg v-ups
- 2 rounds: 6 empty bar deadlifts, 5 abmat sit ups, 20" ski

Strength: Deadlift 4x 2:00 #deadlift
- 2 deadlifts @80% 1RM (75 kg)

Workout: "Swole team six" 20 min EMOM, scaled:
- odd min: 8 cal ski erg
- even min: 10 abmat sit ups

It was too bloody warm so I just did not do 80% of 1RM and the workout was absolutely scaled. I was there, I did stuff.

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

Today's #Workout

Warm up:
- 2 min row
- 2 rounds: 10 glutes bridges, 6 banded good mornings, 10 alternating single leg v-ups
- 2 rounds: 6 empty bar deadlifts, 5 abmat sit ups, 20" ski

Strength: Deadlift 4x 2:00 #deadlift
- 2 deadlifts @80% 1RM (75 kg)

Workout: "Swole team six" 20 min EMOM, scaled:
- odd min: 8 cal ski erg
- even min: 10 abmat sit ups

It was too bloody warm so I just did not do 80% of 1RM and the workout was absolutely scaled. I was there, I did stuff.

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

Just when we thought we'd said all we could about the first edition of Changeling: the Lost, along came the homebrew book Twilit Eildon. With such timing, we simply had to give it a flip-through. From seemingly benevolent True Fae and their loyalists to treatments of the digital Hedge, it's an eclectic text. Tune in for our consideration of this one as the sun sinks at last. 🌆

One last gleaming: https://changelingthepodcast.com/podcast/episode-141-twilit-eildon/

#ChangelingTheLost #ctl #nwod #WorldOfDarkness #wod #ttrpg

Just when we thought we'd said all we could about the first edition of Changeling: the Lost, along came the homebrew book Twilit Eildon. With such timing, we simply had to give it a flip-through. From seemingly benevolent True Fae and their loyalists to treatments of the digital Hedge, it's an eclectic text. Tune in for our consideration of this one as the sun sinks at last. 🌆

One last gleaming: https://changelingthepodcast.com/podcast/episode-141-twilit-eildon/

#ChangelingTheLost #ctl #nwod #WorldOfDarkness #wod #ttrpg

How tonight's #Mage session ended:

The well-meaning - but clueless - Chorister shows our werewolf guest "The Cabin in the Woods". The rest of the mage circle is either in shock, tries to wrestle their underage sister out of the room, or betting on how quick the garou will rage.

Filed under: Didn't you want to redecorate the chantry anyway?

#ttrpg #WoD #MtA #roleplaying

How tonight's #Mage session ended:

The well-meaning - but clueless - Chorister shows our werewolf guest "The Cabin in the Woods". The rest of the mage circle is either in shock, tries to wrestle their underage sister out of the room, or betting on how quick the garou will rage.

Filed under: Didn't you want to redecorate the chantry anyway?

#ttrpg #WoD #MtA #roleplaying

How tonight's #Mage session ended:

The well-meaning - but clueless - Chorister shows our werewolf guest "The Cabin in the Woods". The rest of the mage circle is either in shock, tries to wrestle their underage sister out of the room, or betting on how quick the garou will rage.

Filed under: Didn't you want to redecorate the chantry anyway?

#ttrpg #WoD #MtA #roleplaying

How tonight's #Mage session ended:

The well-meaning - but clueless - Chorister shows our werewolf guest "The Cabin in the Woods". The rest of the mage circle is either in shock, tries to wrestle their underage sister out of the room, or betting on how quick the garou will rage.

Filed under: Didn't you want to redecorate the chantry anyway?

#ttrpg #WoD #MtA #roleplaying

How tonight's #Mage session ended:

The well-meaning - but clueless - Chorister shows our werewolf guest "The Cabin in the Woods". The rest of the mage circle is either in shock, tries to wrestle their underage sister out of the room, or betting on how quick the garou will rage.

Filed under: Didn't you want to redecorate the chantry anyway?

#ttrpg #WoD #MtA #roleplaying

Today's #Workout

Hamstrings: 3 rounds
- 5x 30" Nordic hold
- 5x 5" single leg Romanian deadlift bottom hold e/s (35 kg)
- 10x KAS glutes bridges

Push up accessory 1: 4 rounds:
- 8x 2DB French press (4kg)
- 8x BB skull crushers (10,5 kg)

Push up accessory 2: 5 rounds
- 20" feet elevated (50 cm / 20 in) plank
- 20" arch / superman hold

Feelings: Another Saturday devoted to accessory & rehab work. It was too warm already and this felt super hard even tho it is not.

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

Today's #Workout

Hamstrings: 3 rounds
- 5x 30" Nordic hold
- 5x 5" single leg Romanian deadlift bottom hold e/s (35 kg)
- 10x KAS glutes bridges

Push up accessory 1: 4 rounds:
- 8x 2DB French press (4kg)
- 8x BB skull crushers (10,5 kg)

Push up accessory 2: 5 rounds
- 20" feet elevated (50 cm / 20 in) plank
- 20" arch / superman hold

Feelings: Another Saturday devoted to accessory & rehab work. It was too warm already and this felt super hard even tho it is not.

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

Today's #Workout

Hamstrings: 3 rounds
- 5x 30" Nordic hold
- 5x 5" single leg Romanian deadlift bottom hold e/s (35 kg)
- 10x KAS glutes bridges

Push up accessory 1: 4 rounds:
- 8x 2DB French press (4kg)
- 8x BB skull crushers (10,5 kg)

Push up accessory 2: 5 rounds
- 20" feet elevated (50 cm / 20 in) plank
- 20" arch / superman hold

Feelings: Another Saturday devoted to accessory & rehab work. It was too warm already and this felt super hard even tho it is not.

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

Today's #Workout

Hamstrings: 3 rounds
- 5x 30" Nordic hold
- 5x 5" single leg Romanian deadlift bottom hold e/s (35 kg)
- 10x KAS glutes bridges

Push up accessory 1: 4 rounds:
- 8x 2DB French press (4kg)
- 8x BB skull crushers (10,5 kg)

Push up accessory 2: 5 rounds
- 20" feet elevated (50 cm / 20 in) plank
- 20" arch / superman hold

Feelings: Another Saturday devoted to accessory & rehab work. It was too warm already and this felt super hard even tho it is not.

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

Today's #Workout

Hamstrings: 3 rounds
- 5x 30" Nordic hold
- 5x 5" single leg Romanian deadlift bottom hold e/s (35 kg)
- 10x KAS glutes bridges

Push up accessory 1: 4 rounds:
- 8x 2DB French press (4kg)
- 8x BB skull crushers (10,5 kg)

Push up accessory 2: 5 rounds
- 20" feet elevated (50 cm / 20 in) plank
- 20" arch / superman hold

Feelings: Another Saturday devoted to accessory & rehab work. It was too warm already and this felt super hard even tho it is not.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up:
- 2 min bike
- 2 rounds: 10 deadbugs / 5 roll & reach / 3 inchworms
- 2 rounds (pvc): 5 clean deadlifts / 5 hang power cleans / 5 push presses / 10 single unders
- 2 rounds (empty bar): 3 power cleans / 3 push jerks / 10 single unders

Strength: Clean & Jerk #CleanJerk
- 15 mins to build to +- 85% 1 rm
- 3 singles at +- 85% 1 RM = 3x 32 kg

Workout: "Bass Reaves", for time, time cap 18 min, scaled to:
- 3 rounds: 35 single unders / 5 clean & jerks (20 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (25 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (28 kg)
Finished in 15:50

Cool down: 25 mins bike under the fan @ chill pace

Happy the clean & jerks went well. Then I started the workout with the idea of doing 50 single unders & 20 - 25 - 30 kg, but after the first round I quickly scaled down the jumps, and when I reached the last 3 rounds it was clear my shoulders were not going to agree with 15 c&j at 30 kg so I took something lighter.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up:
- 2 min bike
- 2 rounds: 10 deadbugs / 5 roll & reach / 3 inchworms
- 2 rounds (pvc): 5 clean deadlifts / 5 hang power cleans / 5 push presses / 10 single unders
- 2 rounds (empty bar): 3 power cleans / 3 push jerks / 10 single unders

Strength: Clean & Jerk #CleanJerk
- 15 mins to build to +- 85% 1 rm
- 3 singles at +- 85% 1 RM = 3x 32 kg

Workout: "Bass Reaves", for time, time cap 18 min, scaled to:
- 3 rounds: 35 single unders / 5 clean & jerks (20 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (25 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (28 kg)
Finished in 15:50

Cool down: 25 mins bike under the fan @ chill pace

Happy the clean & jerks went well. Then I started the workout with the idea of doing 50 single unders & 20 - 25 - 30 kg, but after the first round I quickly scaled down the jumps, and when I reached the last 3 rounds it was clear my shoulders were not going to agree with 15 c&j at 30 kg so I took something lighter.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up:
- 2 min bike
- 2 rounds: 10 deadbugs / 5 roll & reach / 3 inchworms
- 2 rounds (pvc): 5 clean deadlifts / 5 hang power cleans / 5 push presses / 10 single unders
- 2 rounds (empty bar): 3 power cleans / 3 push jerks / 10 single unders

Strength: Clean & Jerk #CleanJerk
- 15 mins to build to +- 85% 1 rm
- 3 singles at +- 85% 1 RM = 3x 32 kg

Workout: "Bass Reaves", for time, time cap 18 min, scaled to:
- 3 rounds: 35 single unders / 5 clean & jerks (20 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (25 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (28 kg)
Finished in 15:50

Cool down: 25 mins bike under the fan @ chill pace

Happy the clean & jerks went well. Then I started the workout with the idea of doing 50 single unders & 20 - 25 - 30 kg, but after the first round I quickly scaled down the jumps, and when I reached the last 3 rounds it was clear my shoulders were not going to agree with 15 c&j at 30 kg so I took something lighter.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up:
- 2 min bike
- 2 rounds: 10 deadbugs / 5 roll & reach / 3 inchworms
- 2 rounds (pvc): 5 clean deadlifts / 5 hang power cleans / 5 push presses / 10 single unders
- 2 rounds (empty bar): 3 power cleans / 3 push jerks / 10 single unders

Strength: Clean & Jerk #CleanJerk
- 15 mins to build to +- 85% 1 rm
- 3 singles at +- 85% 1 RM = 3x 32 kg

Workout: "Bass Reaves", for time, time cap 18 min, scaled to:
- 3 rounds: 35 single unders / 5 clean & jerks (20 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (25 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (28 kg)
Finished in 15:50

Cool down: 25 mins bike under the fan @ chill pace

Happy the clean & jerks went well. Then I started the workout with the idea of doing 50 single unders & 20 - 25 - 30 kg, but after the first round I quickly scaled down the jumps, and when I reached the last 3 rounds it was clear my shoulders were not going to agree with 15 c&j at 30 kg so I took something lighter.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up:
- 2 min bike
- 2 rounds: 10 deadbugs / 5 roll & reach / 3 inchworms
- 2 rounds (pvc): 5 clean deadlifts / 5 hang power cleans / 5 push presses / 10 single unders
- 2 rounds (empty bar): 3 power cleans / 3 push jerks / 10 single unders

Strength: Clean & Jerk #CleanJerk
- 15 mins to build to +- 85% 1 rm
- 3 singles at +- 85% 1 RM = 3x 32 kg

Workout: "Bass Reaves", for time, time cap 18 min, scaled to:
- 3 rounds: 35 single unders / 5 clean & jerks (20 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (25 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (28 kg)
Finished in 15:50

Cool down: 25 mins bike under the fan @ chill pace

Happy the clean & jerks went well. Then I started the workout with the idea of doing 50 single unders & 20 - 25 - 30 kg, but after the first round I quickly scaled down the jumps, and when I reached the last 3 rounds it was clear my shoulders were not going to agree with 15 c&j at 30 kg so I took something lighter.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up 1: 3 min row
- 30" easy
- 30" moderate
Warm up 2: 3 rounds
- 3x world's greatest stretch e/s
- 10x deadbugs e/s
- 10x cat-cow
- 5x broad jumps
- 5x jumping air squat

Strength: Back Squat 6x 1:30 #BackSquat
- 2x back squats @ 65% 1RM (42 kg)
- Focus "fast out of the hole"

Workout: "Gene Autrey" 15 min AMRAP
- 40 cal erg bike
- 50 air squats
Did 3 rounds + 10 reps

It's already getting too warm & there are a lot of seed fluffs around, so it was sweaty. But I did RX on the workout 🤩 & yes that was 150 air squats, Murph ( https://www.crossfit.com/heroes/murph-workout ) is upon us and the prep season is hard.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up 1: 3 min row
- 30" easy
- 30" moderate
Warm up 2: 3 rounds
- 3x world's greatest stretch e/s
- 10x deadbugs e/s
- 10x cat-cow
- 5x broad jumps
- 5x jumping air squat

Strength: Back Squat 6x 1:30 #BackSquat
- 2x back squats @ 65% 1RM (42 kg)
- Focus "fast out of the hole"

Workout: "Gene Autrey" 15 min AMRAP
- 40 cal erg bike
- 50 air squats
Did 3 rounds + 10 reps

It's already getting too warm & there are a lot of seed fluffs around, so it was sweaty. But I did RX on the workout 🤩 & yes that was 150 air squats, Murph ( https://www.crossfit.com/heroes/murph-workout ) is upon us and the prep season is hard.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up 1: 3 min row
- 30" easy
- 30" moderate
Warm up 2: 3 rounds
- 3x world's greatest stretch e/s
- 10x deadbugs e/s
- 10x cat-cow
- 5x broad jumps
- 5x jumping air squat

Strength: Back Squat 6x 1:30 #BackSquat
- 2x back squats @ 65% 1RM (42 kg)
- Focus "fast out of the hole"

Workout: "Gene Autrey" 15 min AMRAP
- 40 cal erg bike
- 50 air squats
Did 3 rounds + 10 reps

It's already getting too warm & there are a lot of seed fluffs around, so it was sweaty. But I did RX on the workout 🤩 & yes that was 150 air squats, Murph ( https://www.crossfit.com/heroes/murph-workout ) is upon us and the prep season is hard.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up 1: 3 min row
- 30" easy
- 30" moderate
Warm up 2: 3 rounds
- 3x world's greatest stretch e/s
- 10x deadbugs e/s
- 10x cat-cow
- 5x broad jumps
- 5x jumping air squat

Strength: Back Squat 6x 1:30 #BackSquat
- 2x back squats @ 65% 1RM (42 kg)
- Focus "fast out of the hole"

Workout: "Gene Autrey" 15 min AMRAP
- 40 cal erg bike
- 50 air squats
Did 3 rounds + 10 reps

It's already getting too warm & there are a lot of seed fluffs around, so it was sweaty. But I did RX on the workout 🤩 & yes that was 150 air squats, Murph ( https://www.crossfit.com/heroes/murph-workout ) is upon us and the prep season is hard.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up 1: 3 min row
- 30" easy
- 30" moderate
Warm up 2: 3 rounds
- 3x world's greatest stretch e/s
- 10x deadbugs e/s
- 10x cat-cow
- 5x broad jumps
- 5x jumping air squat

Strength: Back Squat 6x 1:30 #BackSquat
- 2x back squats @ 65% 1RM (42 kg)
- Focus "fast out of the hole"

Workout: "Gene Autrey" 15 min AMRAP
- 40 cal erg bike
- 50 air squats
Did 3 rounds + 10 reps

It's already getting too warm & there are a lot of seed fluffs around, so it was sweaty. But I did RX on the workout 🤩 & yes that was 150 air squats, Murph ( https://www.crossfit.com/heroes/murph-workout ) is upon us and the prep season is hard.

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

Today's #Workout a #Patseruurtje

Mobility: 15 min GoWod

Warm up: Banded 7s + plate shoulder circles (small -> big / big -> small)

Strength: Strict press 4x every 2:30 #StrictPress
- 5 strict press @ 80% 1RM : 22 kg

Accessory: 16 min EMOM
- 40" front + lateral raises (4 kg)
- 6 meadows rows e/s (first 3 15 + 10 kg, last round 15 + 15 kg) #MeadowsPress
- 10 skull crushers (4 kg)
- 40" hollow hold

It was nice, strict press is still the hardest, but I am happy my shoulder did not complain at all, not even after yesterday's pinching.

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

Today's #Workout a #Patseruurtje

Mobility: 15 min GoWod

Warm up: Banded 7s + plate shoulder circles (small -> big / big -> small)

Strength: Strict press 4x every 2:30 #StrictPress
- 5 strict press @ 80% 1RM : 22 kg

Accessory: 16 min EMOM
- 40" front + lateral raises (4 kg)
- 6 meadows rows e/s (first 3 15 + 10 kg, last round 15 + 15 kg) #MeadowsPress
- 10 skull crushers (4 kg)
- 40" hollow hold

It was nice, strict press is still the hardest, but I am happy my shoulder did not complain at all, not even after yesterday's pinching.

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

Today's #Workout a #Patseruurtje

Mobility: 15 min GoWod

Warm up: Banded 7s + plate shoulder circles (small -> big / big -> small)

Strength: Strict press 4x every 2:30 #StrictPress
- 5 strict press @ 80% 1RM : 22 kg

Accessory: 16 min EMOM
- 40" front + lateral raises (4 kg)
- 6 meadows rows e/s (first 3 15 + 10 kg, last round 15 + 15 kg) #MeadowsPress
- 10 skull crushers (4 kg)
- 40" hollow hold

It was nice, strict press is still the hardest, but I am happy my shoulder did not complain at all, not even after yesterday's pinching.

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

Today's #Workout a #Patseruurtje

Mobility: 15 min GoWod

Warm up: Banded 7s + plate shoulder circles (small -> big / big -> small)

Strength: Strict press 4x every 2:30 #StrictPress
- 5 strict press @ 80% 1RM : 22 kg

Accessory: 16 min EMOM
- 40" front + lateral raises (4 kg)
- 6 meadows rows e/s (first 3 15 + 10 kg, last round 15 + 15 kg) #MeadowsPress
- 10 skull crushers (4 kg)
- 40" hollow hold

It was nice, strict press is still the hardest, but I am happy my shoulder did not complain at all, not even after yesterday's pinching.

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

Today's #Workout a #Patseruurtje

Mobility: 15 min GoWod

Warm up: Banded 7s + plate shoulder circles (small -> big / big -> small)

Strength: Strict press 4x every 2:30 #StrictPress
- 5 strict press @ 80% 1RM : 22 kg

Accessory: 16 min EMOM
- 40" front + lateral raises (4 kg)
- 6 meadows rows e/s (first 3 15 + 10 kg, last round 15 + 15 kg) #MeadowsPress
- 10 skull crushers (4 kg)
- 40" hollow hold

It was nice, strict press is still the hardest, but I am happy my shoulder did not complain at all, not even after yesterday's pinching.

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

https://www.moezine.com/2379650/ TVアニメ『勇者のクズ』PV第4弾 / 4月11日(土)毎週土曜24:55〜より日本テレビ系にて順次全国放送！ TVアニメ『勇者のクズ』PV第4弾 … #CLARIS #FemaleVoiceActors #tooboe #VoiceActors #VoiceActresses #WOD #ナカシマ723 #ロケット商会 #勇クズ #勇者のクズ #声優 #女性声優 #平川大輔 #早見沙織 #春海百乃 #田所陽向 #紫今 #花守ゆみり #鈴木崚汰 #高戸靖広 #鬼頭明里

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- Practice rounds:
- 30" plank
- 20x alt shoulder taps in plank
- 10" single arm plank e/s
- 10" single arm plank feet on 20in box e/s
- 3 rounds
- 10" single arm plank feet on 20" box e/s
- 1 min rest
- 4 leg raises in pike handstand e/s
- 1 min rest

Gymnastics: Handstand focus - 8 min EMOM
- 1 pike handstand around the wold e/d (these did not go at all)
- 30" hollow hold
- 6-8 alt shoulder taps in plank w/ feet on box
- 30" superman hold

Workout: "Annie Oakley" for time (time cap 18 min), scaled to
- 40 - 30 - 20 - 10 box step ups
- 2 half wall walks after each set
Finished in 9:30

This felt frustrating and not like I got any decent workout. My right shoulder kept pinching in anything close to a handstand + the around the worlds just did not go at all

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- Practice rounds:
- 30" plank
- 20x alt shoulder taps in plank
- 10" single arm plank e/s
- 10" single arm plank feet on 20in box e/s
- 3 rounds
- 10" single arm plank feet on 20" box e/s
- 1 min rest
- 4 leg raises in pike handstand e/s
- 1 min rest

Gymnastics: Handstand focus - 8 min EMOM
- 1 pike handstand around the wold e/d (these did not go at all)
- 30" hollow hold
- 6-8 alt shoulder taps in plank w/ feet on box
- 30" superman hold

Workout: "Annie Oakley" for time (time cap 18 min), scaled to
- 40 - 30 - 20 - 10 box step ups
- 2 half wall walks after each set
Finished in 9:30

This felt frustrating and not like I got any decent workout. My right shoulder kept pinching in anything close to a handstand + the around the worlds just did not go at all

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- Practice rounds:
- 30" plank
- 20x alt shoulder taps in plank
- 10" single arm plank e/s
- 10" single arm plank feet on 20in box e/s
- 3 rounds
- 10" single arm plank feet on 20" box e/s
- 1 min rest
- 4 leg raises in pike handstand e/s
- 1 min rest

Gymnastics: Handstand focus - 8 min EMOM
- 1 pike handstand around the wold e/d (these did not go at all)
- 30" hollow hold
- 6-8 alt shoulder taps in plank w/ feet on box
- 30" superman hold

Workout: "Annie Oakley" for time (time cap 18 min), scaled to
- 40 - 30 - 20 - 10 box step ups
- 2 half wall walks after each set
Finished in 9:30

This felt frustrating and not like I got any decent workout. My right shoulder kept pinching in anything close to a handstand + the around the worlds just did not go at all

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- Practice rounds:
- 30" plank
- 20x alt shoulder taps in plank
- 10" single arm plank e/s
- 10" single arm plank feet on 20in box e/s
- 3 rounds
- 10" single arm plank feet on 20" box e/s
- 1 min rest
- 4 leg raises in pike handstand e/s
- 1 min rest

Gymnastics: Handstand focus - 8 min EMOM
- 1 pike handstand around the wold e/d (these did not go at all)
- 30" hollow hold
- 6-8 alt shoulder taps in plank w/ feet on box
- 30" superman hold

Workout: "Annie Oakley" for time (time cap 18 min), scaled to
- 40 - 30 - 20 - 10 box step ups
- 2 half wall walks after each set
Finished in 9:30

This felt frustrating and not like I got any decent workout. My right shoulder kept pinching in anything close to a handstand + the around the worlds just did not go at all

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- Practice rounds:
- 30" plank
- 20x alt shoulder taps in plank
- 10" single arm plank e/s
- 10" single arm plank feet on 20in box e/s
- 3 rounds
- 10" single arm plank feet on 20" box e/s
- 1 min rest
- 4 leg raises in pike handstand e/s
- 1 min rest

Gymnastics: Handstand focus - 8 min EMOM
- 1 pike handstand around the wold e/d (these did not go at all)
- 30" hollow hold
- 6-8 alt shoulder taps in plank w/ feet on box
- 30" superman hold

Workout: "Annie Oakley" for time (time cap 18 min), scaled to
- 40 - 30 - 20 - 10 box step ups
- 2 half wall walks after each set
Finished in 9:30

This felt frustrating and not like I got any decent workout. My right shoulder kept pinching in anything close to a handstand + the around the worlds just did not go at all

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

This week, Irish wolves are smiling as we return to oWoD and open up both Werewolf sourcebooks for the Fianna. As they are the tribe most closely aligned with the fae—or so they believe—there are ample idea-morsels for crossover that we'll be digging into. Get your best howl on as we talk Imbolc moots and talen brews suitable for bringing Garou and Kithain together. 🐺

Galliards 4 lyfe: https://changelingthepodcast.com/podcast/episode-140-tribebooks-fianna/

#ChangelingTheDreaming #ctd #WerewolfTheApocalypse #WorldOfDarkness #wod #ttrpg

This week, Irish wolves are smiling as we return to oWoD and open up both Werewolf sourcebooks for the Fianna. As they are the tribe most closely aligned with the fae—or so they believe—there are ample idea-morsels for crossover that we'll be digging into. Get your best howl on as we talk Imbolc moots and talen brews suitable for bringing Garou and Kithain together. 🐺

Galliards 4 lyfe: https://changelingthepodcast.com/podcast/episode-140-tribebooks-fianna/

#ChangelingTheDreaming #ctd #WerewolfTheApocalypse #WorldOfDarkness #wod #ttrpg