#wod — Public Fediverse posts

Today's #Workout

Hamstrings: 4 rounds
- 5x 35" Nordic hamstring curl hold (10" rest in between)
- 10 KAS Bridges (35 kg)
- 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)

Push ups:
- 3 rounds
- 10 Triceps Kick Backs e/s (6 kg)
- 10 DB Pull Overs (6 kg)
- 10 Negative Push Ups
- 2 rounds
- 15-20" Bottom of Push Up Hold
- 10 Plank transitions

After yesterday's deadlifts + accessory, I still did some more hamstring work because it feels like my legs are slacking, or I am. And then some push up work because well, it's needed.

#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

Mobility: 15 min GoWod

Warm up 1:
- 4x 30" machine (row - echo bike - ski - echo bike)

Warm up 2: 3 rounds
- 10 deadbugs
- 3 broad jumps
- 10 suitcase deadlifts e/s (16 kg)
- 3 clean deadlifts (pvc - bar)

Strength: Clean deadlift 5x 2:00
- 3 clean deadlifts @ 90-95% 1RM (of clean) -> 35 kg

Workout: "Mille-feuille" 5x 5:00 sets (time cap per set: 4:00) did RX
- 20 cal row
- 20 cal ski erg
did: 3:04 - 3:04 - 3:14 - 3:13 - 3:21

The wod itself was pure cardio & high intensity, and apparently I had some pent up something to burn, because even feeling depleted & exhausted I managed to do fairly good according to the notes (top performers: 2:40-3:20 / set)

Also, not the kind of mille-feuille I would rather have.

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

Today's #Workout

Cardio: 20 mins erg bike (7,25km)

Warm up: 3 rounds
- 10 deadbugs
- 10 overhead deadbugs (5 kg DB)
- 8 prone Ys (1kg plates)

Push up focus: 3 rounds
- 20 elevated push ups (20in box) - must be unbroken
- 2 min rest

Accessory: 3 rounds
- 45-60" weighed (10 kg) plank on hands
- 45" side plank on hand e/s

I was not feeling like working out, but I still went and did something. It's been a while since I have focused on push-ups & planks and it feels like I have lost some 😞

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 30 mins easy bike (10,25 km)

Meanwhile, coach came to say that the other three people registered were not showing up, and would I mind just do whatever in open gym, so I decided to do yesterday's WOD

WodPrep: 3 rounds:
- 10 single unders
- 2 burpees over the bar
- 3 deadlifts (35 - 45 - 50 kg)

Workout: "Kashyyyk" 6 rounds (max 2:00) with 1:00 rest in between, scaled to
- 30 single unders
- 8 burpees over the bar
- 8 deadlifts (50 kg)
Did: 1:29 - 1:37 - 1:41 - 1:39 - 1:37 - 1:49 = average 1:37,33

Then I foam rolled a bunch while I waited to teach yoga

It was a nice 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

Mobility: 15 min GoWod + snatch drills

Warm up: 3 rounds
- 1 min machine
- 5 roll & reach
- 3 world's greatest stretch e/s
- 3 muscle snatch (pvc -> barbell)
- 3 snatch push press (pvc -> barbell)
- 3 snatch balance (pvc -> barbell)

Strength: Squat Snatch 6x 2:00 #SquatSnatch
- 2 squat snatch singles @ 75-78% of 1RM
- sets 1-3: 17 kg
- sets 4-6: 18 kg

Workout: "Naboo"
- 20 min max cal row -> 257 cal

the row left my glutes & hamstrings sore (so I foam rolled before heading back home) and it was rather annoying that my hands were slipping on the handle from the sweat. 20 min row is pure mental push too.

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

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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: 15 min GoWod

Warm up: 400 m run into 3 rounds (10" rest in between)
- 30" good mornings
- 30" air squats (narrow - sumo - normal)
- 30" one ring ring rows (both hands grabbing one ring)
- 30" Russian KB swings

Workout: 'Chaos Theory" for time in teams of 5, time cap 30 min, dayp (no working on the same movement at the same time)
- 225 cal erg bike
- 250 cal row
- 200 deadlifts (+- body weight)
- 300 Russian KB swings (heavy)
- 400 jumping air squats

We finished in 28:20 or so

Nice team with two newbies, we chipped at it and had fun and worked out together on this lively sunny labour day

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

Today's #Workout number 1

Warm up: 3 min bike into 3 rounds
- 5 scapullar pull ups
- 5 hanging knee raises
- 10 walking step lunges
- 3 up downs

Gymnastics challenge for time, time cap 10 min
- 100 toes to bar -> knee raises
done in 8:08

Workout: "San Antonio Spurs", 3:00 - 3:00 - 3:00 - 4:00 wok, 1:00 rest in between, intermediate
- 12 cal air bike -> 16 cal er bike
- 12 burpees to bar
- max distance walking lunges
Total: 76 m walking lunges

It went surprisingly well for a 7 am workout. Surprised!

⬅️ ➡️

Today's #Workout number 2

Mobility: 15 min GoWod
Warm up:
- 2 rounds: 8 m banded side shuffle e/s + 10 slow banded air squats + 10 banded glutes bridges
- 10 90-90s + 10 90-90s into hip thrust

Strength: Back Squat #BackSquat 4x 2:30
- 5 back squats
Normally at 80% of 1RM, but that was not going to happen, so I did 48 kg (75%)

Accessory: 16 min EMOM
- 8 single leg KB dead lifts e/s (12 kg)
- 15 goblet squats (12,5 kg)
- 20" kneeling KB around the world e/d (16 kg)
- 15 American KB swings (16 kg)

Surprising I still had energy to do a second workout today, I did have to adjust the weight, but I still managed a respectable 75%, and the accessory went very well.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up: 3 rounds
- 1 min machine / shuttle runs
- 15" side plank e/s
- 10 single leg glutes bridges e/s

Gymnastics: Rope climb focus #RopeClimb
- warm up:
- 5x foot lock drill
- 5x foot lock + stand drill
- 5x foot lock + stand + climb hands up drill
- workout: 9 min EMOM
- 2 zombie rope climbs #ZombieRopeClimb
- 20 alternating hip taps in plank
- rest

Workout: 'Golden state warriors", 10 min AMRAP, scaled to
- 10x push press @ 25 kg
- 10 box step ups @ 20in
did 5 rounds + 7 reps

The foot lock went ok, but the zombie climbs were annoying (rope is too short for that, and too thick to be comfortable). Then the workout I did RX weight, but intermediate/scaled amounts + step ups, because I did not feel coordinated enough to even do lower box jumps.

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

Today's #Workout - Strength training

Warm up: banded 7s

Upper body: Push press #PushPress
- 5x 15 kg
- 5x 18 kg
- 5x 20 kg
- 5x 22 kg
- 5x 24 kg
- 5x 25 kg
- 5x 26 kg
- 5x 27 kg
- 5x 28 kg
- 5x 29 kg

Lower body: Back squats #BackSquat
- 5x 30 kg
- 5x 35 kg
- 5x 40 kg
- 5x 45 kg

Accessory: Arms & shoulders, 3 rounds
- 8 single arm bent over rows e/s (15 kg)
- 8 single arm tricep kick back e/s (6 kg)
- 8 2DB bench press (7,5 kg)

I wasn't feeling like doing my hamstring / shoulder rehab, nor like doing the core class. Some basic weight lifting hit the spot today

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout

Mobility: 15 min GoWod

Warm up: 2 min ski erg + 3 rounds
- 3 inchworms
- 5 roll & reach
- 3 clean deaflifts
- 3 muscle cleans
- 3 strict presses

Strength: Clean & Jerk 6x 2:00 #CleanJerk
- 1 power clean + 1 hang power clean + 1 push jerk @ 70-72% of 1RM = 25 kg

Workout: Classic Gwen, fort ime, time cap 10:00
- 15 - 12 - 9 clean & jerks (scaled weight to 50% 1RM = 17,5 kg)
- Each set unbroken, if you break, restart the set
Finished in 5:00

It was a lot of clean & jerking today. When coach says he doesn't like programming a classic workout, it says enough.

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

Sometimes I'm thinking that I love you But I know it's only #bloodlust! #VTM #MilanUprising arrived late and unexpectedly today. Let’s see what the promo has to offer? #games #wod #worldofdarkness #vampire #games #wargames #gangoffour #teburu

Sometimes I'm thinking that I love you But I know it's only #bloodlust! #VTM #MilanUprising arrived late and unexpectedly today. Let’s see what the promo has to offer? #games #wod #worldofdarkness #vampire #games #wargames #gangoffour #teburu

Sometimes I'm thinking that I love you But I know it's only #bloodlust! #VTM #MilanUprising arrived late and unexpectedly today. Let’s see what the promo has to offer? #games #wod #worldofdarkness #vampire #games #wargames #gangoffour #teburu

Sometimes I'm thinking that I love you But I know it's only #bloodlust! #VTM #MilanUprising arrived late and unexpectedly today. Let’s see what the promo has to offer? #games #wod #worldofdarkness #vampire #games #wargames #gangoffour #teburu

Sometimes I'm thinking that I love you But I know it's only #bloodlust! #VTM #MilanUprising arrived late and unexpectedly today. Let’s see what the promo has to offer? #games #wod #worldofdarkness #vampire #games #wargames #gangoffour #teburu

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

Mobility: 15 min GoWod

Warm up: 3 rounds
- 1 min machine
- 5 inchworms
- 10 (heel support only) glutes bridges
- 5 deadlifts (pvc -> barbell)
- 5 roll & reach
- 5 good mornings (#Tip from coach today: stand one foot length from a wall, butt must touch wall)

Strength: #deadlift 5x 2:00
- 3 deadstop deadlifts @ max 70% 1RM / RPE7 -> 66 kg

Workout: "Yoshi", for time, timecap 12:00, intermediate
- 56 cal air bike
- 45 deadlifts @ 58 kg
finished in 10:06

So happy it was deadlift day after a crappy work day. ♥️ deadlifts

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds
- 1 min machine
- 5 inchworms
- 5 active squat stretch
- 5 pvc/barbell muscle clean
- 5 pvc/barbell front squats

Workout: "Chevy Bel Air", for time, time cap 17:00, scaled to
- at 00:00 -> 9 - 7 - 5
- front squats (25 kg)
- down up + jumping pull up
- rest remaining of time until
- at 10:00 -> 5 - 7 - 9
- front squats (25 kg)
- down up + jumping pull up
Finished in 4:32 & 5:11

Strength: #BenchPress 5 rounds x 2 mins
- 5x bench press @ 70% 1RM -> 25 kg

I was already exhausted after the warm up, had some sugar and went for the rest of the workout, but did not push super hard.

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

월드 오브 다크니스(WoD) 시리즈 중 하나인 『뱀파이어 더 마스커레이드』 (VtM) 5판이, 이번에 일본어판 PDF 판본이 출시된 모양입니다!

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#아무말 #티알토돈 #TRPG #월드오브다크니스 #뱀파이어더마스커레이드 #VtM #브틈 #WoD #쨍

월드 오브 다크니스(WoD) 시리즈 중 하나인 『뱀파이어 더 마스커레이드』 (VtM) 5판이, 이번에 일본어판 PDF 판본이 출시된 모양입니다!

https://froggames.stores.jp/items/69dc5c3eddb42207e1f45e91

#아무말 #티알토돈 #TRPG #월드오브다크니스 #뱀파이어더마스커레이드 #VtM #브틈 #WoD #쨍

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

Mobility: 15 min GoWod

Warm up: 3 rounds
- 1 min machine
- 10 box step ups
- 10 alternating Cossack squats
- 5 PVC clean pulls
- 5 PVC hang muscle clean
- 5 PVC front squats

Strength: clean complex 6x 2min
- 1 clean pull + 1 hang squat clean + 1 front squat @65-70% 1RM
- first four rounds 25 kg, last two 27 kg

Workout: "Wolkswagen Beetle" 4x 3 min AMRAP, 1 min rest in between, continue where you left
- 20 box step overs (20in)
- 10 deadlifts (48 kg)
I did: 2 rounds - 2 rounds 1 rep - 1 round 29 reps - 2 rounds 2 reps, total 8 rounds 2 reps

The clean complex felt good, I keep forgetting I can/may jump again, so in the squat clean sometimes I still without. Jump would allow for more weight (and it feels way easier when I do). I could do the workout as prescribed with RX weights & heights & movements, which is a rarety 🎉 🥰

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

Yesterday's #Workout

Mobility: 10 min GoWod + Banded 7s

Warm up: 2 rounds
- 1 min easy row
- 5 scapular push ups
- 20" plank hold
- 5 single arm ring rows e/s

Gymnastics: Handstand walk focus
Warm up: 3 rounds
- 10" single arm plank hold (rounds 1&2), 5 hand wall walk
- 6 push ups to down dog
- 1 min rest

12 min EMOM (adapted to my ability)
- 30" L handstand push aways
- 30" hollow hold
- 1 wall walk + 5" hold + try to balance
- 30" superman hold

Workout: Hyacinth, 15 min AMRAP (RX amounts / scaled push ups)
- 450 m row
- 25 elevated push ups
Did 3 rounds + 11 push ups into the 4th

It was weird training after lunch on a Saturday, but with the training efficiency seminar in the morning it was the only way, plus they moved the WOD to after lunch so it was perfect timing.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 7 min AMRAP
- 30" machine
- 30 single unders
- 10 alternating Cossack squats
- 5 muscle cleans (pvc -> barbell)
- 5 strict presses (pvc -> barbell)
- 3 front squats (pvc -> barbell)

Strength: Clean & Jerk 7x every 90"
- 2 power cleans + 1 push jerk @65% 1rm / PRE6 (30 kg)

Workout: "Freesia" 3x (4 min work / 2 min rest), intermediate amounts, scaled movements to
- 60 single unders
- 15 front squats (25 kg)
- 60 single unders
- max power cleans (10 - 12 - 11)

My right arm / shoulder was not entirely happy with the workout, and my generally being slow at stuff was frustrating. but done

And taught yoga afterwards.

#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

Mobility: 15 min GoWod

Warm up: 7 min AMRAP
- 30" machine
- 10 Alternating Cossack Squats
- 10 Deadbugs e/s
- 10" Hollow Hold
- 5 Slow Back Squats (PVC)

Strength: 10 min E2MOM #BackSquat
- 3 tempo (3" down + 3" hold) Back Squats @ max 65% of 1RM (did 40 kg)

Workout: Daffodil, for time, time cap 17 min. did RX amounts with scaled movements:
- 50 Wall Balls (4 kg)
- 35 Hanging Knee Raises
- 50 Box Jumps (12in / 30 cm, onto the big box, aka scary AF)
- 35 Hanging Knee Raises
- 50 Wall Balls (4 kg)
Finished in 15:51

Focused on keeping the bracing while in the hole in the back squats, so I took slightly less weight than actual 65%. And those box jumps were scary AF sometimes. The big box is just intimidating.

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

Today's #Workout

Mobility: 22 min GoWod

Warm up: don't remember (it had at least squats, up downs, negative push ups, shoulder tap / mountain climbers)

Workout: #EasterEggHuntWOD Easter Egg Hunt: in teams of 2 or 3, go find one of the hidden eggs, and do the workout corresponding to the color, until you have collected all 6 eggs (only one of each color)

Blue: 3 rounds each, ygig (2nd person wall sit, 3rd person rest)
- 20 walking lunges
- 10 air squats

Yellow:
- 30 high five sit-ups
- 20 synchro burpees
- 10 high five push ups

Purple: 3 rounds, synchro
- 5 shuttle runs
- 10 alternating DB snatch (did 7,5 kg)

Green: 3 rounds, synchro
- 20 plate ground to overhead (did 10 kg)
- 15 knee raises
- 10 box step overs

Pink: dayp
- 21 cal row (14 for teams of 2)
- 21 cal ski (14 for teams of 2)
- 21 cal echo bike (14 for teams of 2)

Orange: ygig
- 30 (20) wall walks

Did this with @jan and a fairly new member that looked a bit lost during the workout explanation, so we took her under our wings, and she did her first scaled wall walks with us. It was a fun workout, and the eggs were very well hidden (coach lost one 😅)

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

Today's #Workout was a #Core session

Mobility: 22 min GoWod

Warm up:
- 400 m run + 8 cal on ski erg, row erg, bike erg each
- 4 rounds
- 30" shoulder taps in plank
- 30" dead hang
- 30" hollow hold
- 30" glutes bridges
- 1 min rest between rounds

Workout: 25 min EMOM
- 15x crunches (did sit ups)
- 15x knee raises
- 40" side plank (elbow) - last round 20" e/s
- 4x hand walk out with 6" hold
- rest

I had zero intrinsic motivation and the core session looked not too exhausting or complicated, so I joined it. My lower back says it will not touch the ground for crunches, so I did just sit ups.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- Hip Halo
- 10 banded side steps in squat e/s
- 10 banded front / back steps in squat
- 10 banded glute bridges
- 10 banded 3" down air squats
- 7 min AMRAP
- 30" single unders
- 5 1DB squats (back rack, 5 kg)
- 10 deadbugs
- 10 bird dogs
- 5 roll & reach
Gymnastics: 12 min EMOM
- 8 calf raises
- 35" penguin taps
- 30" double under practice

Workout: "Good Friday", for time (time cap 16:00):
- 100 - 80 - 60 - 40 - 20 double unders (-> single unders because I cannot)
- 50 - 40 - 30 - 20 - 10 single dumbbell squats (10 kg)
Finished in 11:15

The double under practice was frustrating as fuck because my hair kept getting smacked against my head, or my rope, and I smacked my pinky twice. Do not recommend. And yes, that's 150 squats. Ouch.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- 2 min jump rope
- banded 7s
- 3 rounds
- 100 m run
- 5 front/back leg swings e/s
- 5 sideways leg swings e/s
- 5 pike push ups
- 20" hand plank

Workout: "Clean house" 8 rounds for time, time cap 23 mins, scaled to
- 150 m run (was supposed to be 200 m)
- 10x seated 2xDB strict press (7 kg) (was supposed to be 8x)
- 1 min rest
Finished in 22:50 (1:48 - 1:53 - 1:58 - 2:01 - 2:01 - 1:58 - 2:06 - 2:05)

I ran, again. Scaled because otherwise I would not have finished in the time cap (actually some of those rounds were above 2 mins which was supposed to be the time cap per round before rest). My legs are shot now.

#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

Mobility: 22 min GoWod

Warm up: 8 min AMRAP
- 30" machine
- 5 scapular pull ups
- 10 ring rows
- 3 world's greatest stretch e/s
- 5 PVC / Barbell front squats
- 4 down - ups

Gymnastics: 9 min EMOM ring muscle up focus
- Min 1: 4 toe assisted ring muscle up transitions
- Min 2: 4 toe assisted negative ring dips
- Min 3: rest

Workout: "Cardinals", for time, time cap 10 mins, scaled to: 15 - 12 - 9 - 6 - 3
- Front squats (25 kg)
- Bar facing burpees
Finished in 8:34

Body did not want to do anything on the rings - shoulders were not happy about the transitions or the dips, and the actual exercise (banded ring muscle ups) was a no go. The workout itself was OK, my usual scaled 🐢

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

Today's #Workout

Mobility: 30 mins GoWod

Warm up: 8 min AMRAP
- 30" jog
- 5 roll & reach
- 3 inchworms
- 5 muscle cleans (empty barbell)
- 5 strict press (empty barbell)
- 10 Russian KB Swings (8 kg)

Strength: 8 min EMOM
- 2x (power clean + push jerk) at 60-70% of 1RM = 22,5 kg

Workout: "Tigers" 2 rounds for time, time cap 18 mins
- 800 m run (I scaled to 4:30 min run, approx 600m)
- 50 American KB Swings (12 kg)
Finished in 13:48.

In hindsight I might have been able to finish within time cap while running the whole 800 m (+3-4 mins total) and be able to mark it as intermediate. But I ran, which is well, I ran.

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

We can finally talk about that Hunter: The Reckoning game now that it's been officially announced. Some of those disappointed in Bloodlines 2 hope it's going to be more like the original Bloodlines. Personally, I'm just excited about the latest from Teyon.

https://www.youtube.com/watch?v=bwZWoJ8sakA

#WoD #Nacon #gaming #Bloodlines

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

Mobility: 22 min GoWod + banded 7s

Warm up: 7 min AMRAP
- 30" jump rope
- 5 half kneeling DB presses e/s (6 kg)
- 5 upright rows e/s (6 kg)
- 5 single arm bench press e/s (6 kg)
- 5 single leg V-ups e/s
- 3 shoulder presses (empty 15 kg barbell)

Strength: 15 mins to build to a heavy Strict Press #StrictPress
- 5x 20 kg
- 3x 23 kg
- 1x 25 kg
- 1x 27 kg
- 1x 28 kg
No PR today, shoulder was not happy

Workout: "Red Sox", intermediate amounts, scaled movements, 3x 5:00
- 60 single unders
- 20 elevated push ups
- 40 single unders
- 15 DB bench press (7,5 kg)
Finished in 3:12 (went in too hot) - 3:55 - 4:01

Bit annoyed at my shoulder not getting to the previous PR, but happy that it does not hurt when lowering the bar again.

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

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #TrustTheProcess #Core

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #TrustTheProcess #Core

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #TrustTheProcess #Core

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #TrustTheProcess #Core

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #TrustTheProcess #Core

Today's #Workout is a strongman session

Mobility: 6 mins GoWod

Workout: 36 min E2MOM teams of 2
- 8 Axle bar clean & press (20 - 25 - 30 kg) ygig
- Suitcase carry (30 kg) ygig
- 10 Bulgarian splits e/s
- Sled push (110 kg) ygig
- 20 seated box jumps (16in) ygig
- 24 DB hammer curls (7,5 - 7,5 - 8 kg) ygig

After another long day in the office, this was a much needed, fun, chill **and** challenging workout.

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

Today's #Workout

Hamstring rehab: 1 round #HamstringRehab
- 5x 30" Nordic hold
- 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)
- 10x KAS bridges (35 kg)
- 8x 2DB + 8x 1DB + 1x Bodyweight Bulgarian split squats e/s (8 kg)
- 2x 30" Hamstring tantrums
- 10x glutes bridges on rower
- 10x shuttle runs

Strength: Deadlift #Deadlift
- warm up: 3x 35 kg; 3x 45 kg; 3x 55 kg; 3x 65 kg
- workout: 4x every 2:30: 3x 71 kg, which is a PR 🎉

Shoulder rehab: 2 rounds #ShoulderRehab
- 12 Banded shoulder extensions
- 12 Banded angels
- 12 Banded abductions e/s
- 12 Bottom up KB srict press (4 kg)

Mobility: 10 min GoWod

So happy to be back in the home turf training, where people don't look weird at you because female lifting heavy or doing olympic lifts

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

Today's #Workout

Hamstring rehab: 1 round #HamstringRehab
- 5x 30" Nordic hold
- 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)
- 10x KAS bridges (35 kg)
- 8x 2DB + 8x 1DB + 1x Bodyweight Bulgarian split squats e/s (8 kg)
- 2x 30" Hamstring tantrums
- 10x glutes bridges on rower
- 10x shuttle runs

Strength: Deadlift #Deadlift
- warm up: 3x 35 kg; 3x 45 kg; 3x 55 kg; 3x 65 kg
- workout: 4x every 2:30: 3x 71 kg, which is a PR 🎉

Shoulder rehab: 2 rounds #ShoulderRehab
- 12 Banded shoulder extensions
- 12 Banded angels
- 12 Banded abductions e/s
- 12 Bottom up KB srict press (4 kg)

Mobility: 10 min GoWod

So happy to be back in the home turf training, where people don't look weird at you because female lifting heavy or doing olympic lifts

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

Today's #Workout

Hamstring rehab: 1 round #HamstringRehab
- 5x 30" Nordic hold
- 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)
- 10x KAS bridges (35 kg)
- 8x 2DB + 8x 1DB + 1x Bodyweight Bulgarian split squats e/s (8 kg)
- 2x 30" Hamstring tantrums
- 10x glutes bridges on rower
- 10x shuttle runs

Strength: Deadlift #Deadlift
- warm up: 3x 35 kg; 3x 45 kg; 3x 55 kg; 3x 65 kg
- workout: 4x every 2:30: 3x 71 kg, which is a PR 🎉

Shoulder rehab: 2 rounds #ShoulderRehab
- 12 Banded shoulder extensions
- 12 Banded angels
- 12 Banded abductions e/s
- 12 Bottom up KB srict press (4 kg)

Mobility: 10 min GoWod

So happy to be back in the home turf training, where people don't look weird at you because female lifting heavy or doing olympic lifts

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

Today's #Workout

Hamstring rehab: 1 round #HamstringRehab
- 5x 30" Nordic hold
- 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)
- 10x KAS bridges (35 kg)
- 8x 2DB + 8x 1DB + 1x Bodyweight Bulgarian split squats e/s (8 kg)
- 2x 30" Hamstring tantrums
- 10x glutes bridges on rower
- 10x shuttle runs

Strength: Deadlift #Deadlift
- warm up: 3x 35 kg; 3x 45 kg; 3x 55 kg; 3x 65 kg
- workout: 4x every 2:30: 3x 71 kg, which is a PR 🎉

Shoulder rehab: 2 rounds #ShoulderRehab
- 12 Banded shoulder extensions
- 12 Banded angels
- 12 Banded abductions e/s
- 12 Bottom up KB srict press (4 kg)

Mobility: 10 min GoWod

So happy to be back in the home turf training, where people don't look weird at you because female lifting heavy or doing olympic lifts

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