#work-out — Public Fediverse posts

This morning's #workout #music is from #griot Sona Jobarteh and her band. Celebrate.

https://youtu.be/mPltw00-igo
#Kora #WestAfricanMusic #WomenInMusic #KettleBells #wellness

This morning's #workout #music is from #griot Sona Jobarteh and her band. Celebrate.

https://youtu.be/mPltw00-igo
#Kora #WestAfricanMusic #WomenInMusic #KettleBells #wellness

(Late) Saturday #Workout:
9.7 KM of #Cycling (Haze, 26°C, 28 humidex, 39% humidity, with a 18 KM/H wind).

Another day of cycling to #FestivalLife - could see & smell the smoke, music went smoothly for our teams, and then rode home with @TAV.

We're both looking forward to Monday a day off from everything … to catch up on regular work. 🤣

(Late) Saturday #Workout:
9.7 KM of #Cycling (Haze, 26°C, 28 humidex, 39% humidity, with a 18 KM/H wind).

Another day of cycling to #FestivalLife - could see & smell the smoke, music went smoothly for our teams, and then rode home with @TAV.

We're both looking forward to Monday a day off from everything … to catch up on regular work. 🤣

#ErikaEleniak

Season 1 Episode 5 "Message in a Bottle"

#Baywatch #lvdlpx #RandomBaywatch #BaywatchBabes #Exercise #BaywatchBabe #Lifeguards #morning #workout #montage #MorningWorkout #WorkoutMontage #Beach #MorningBeauty #MessageinaBottle

Today's workout

warmup,rehab, prehab

18kg KB 5 overhead carries down to the gate and back up
2x24kg KB 6 farmers walks to the gate and back
20kg KB 6x6 bent over rows each side
20kg KB 6x10 bottom up goblet squats📈

stretching

#fitness #workout #kettlebell

Today's workout

warmup,rehab, prehab

18kg KB 5 overhead carries down to the gate and back up
2x24kg KB 6 farmers walks to the gate and back
20kg KB 6x6 bent over rows each side
20kg KB 6x10 bottom up goblet squats📈

stretching

#fitness #workout #kettlebell

This morning's #workout #music is from Noveller - aka Sara Lipstate who also plays guitar for #IggyPop - this live set showcases her use of live looping to layer parts. Makes me think she should tour with Zoe Keating. Hattip to @rwcupp from @Trek_Academy for the suggestion.

https://youtu.be/4JuVe9mFF-A
#ambient #soundscapes #WomenInMusic #KettleBells #BodyWeightTraining #Wellness

This morning's #workout #music is from Noveller - aka Sara Lipstate who also plays guitar for #IggyPop - this live set showcases her use of live looping to layer parts. Makes me think she should tour with Zoe Keating. Hattip to @rwcupp from @Trek_Academy for the suggestion.

https://youtu.be/4JuVe9mFF-A
#ambient #soundscapes #WomenInMusic #KettleBells #BodyWeightTraining #Wellness

(Delayed) Friday #Workout:
11.1 KM of #Cycling (22°C, 27 humidex, 72% humidity, and 4 KM/H wind).

Another early day at #FestivalLife, rode in, got things done, listened to some music, had a successful night with some fancy new equipment we've deployed, and then rode home with @TAV.

(Delayed) Friday #Workout:
11.1 KM of #Cycling (22°C, 27 humidex, 72% humidity, and 4 KM/H wind).

Another early day at #FestivalLife, rode in, got things done, listened to some music, had a successful night with some fancy new equipment we've deployed, and then rode home with @TAV.

Today's #Workout was another pull up session

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

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

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

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

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

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

Today's #Workout was another pull up session

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

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

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

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

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

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

Today's #Workout pull up program

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

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

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

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

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

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

Today's #Workout pull up program

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

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

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

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

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

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

Das #Workout heute war ganz gut. So viele Burpees hab ich schon lange nicht mehr gemacht. Schultern haben gut durchgehalten, ich bin sehr zufrieden.

Das #Workout heute war ganz gut. So viele Burpees hab ich schon lange nicht mehr gemacht. Schultern haben gut durchgehalten, ich bin sehr zufrieden.

This morning's #workout #music is from Far Caspian doing a live set in Leeds. Nice stuff if a bit "samey" throughout - RIYL Puma Blue

https://youtu.be/fr3bBUzWflw
#DreamPop #Pop #BodyWeightTraining #wellness

This morning's #workout #music is from Far Caspian doing a live set in Leeds. Nice stuff if a bit "samey" throughout - RIYL Puma Blue

https://youtu.be/fr3bBUzWflw
#DreamPop #Pop #BodyWeightTraining #wellness

Mindset Shifts that Build Long Term Fitness Success 🧠

Mindset shifts are essential for long-term fitness success because lasting results depend on more than motivation.

They require patience, consistency, flexibility, and the ability to keep going when progress feels slow.

#mindset #progress #fitness #workout #onlinecoach

Mindset Shifts that Build Long Term Fitness Success 🧠

Mindset shifts are essential for long-term fitness success because lasting results depend on more than motivation.

They require patience, consistency, flexibility, and the ability to keep going when progress feels slow.

#mindset #progress #fitness #workout #onlinecoach

Today's workout

warmup, rehab, prehab

14kg KB 6x6 deck squats
18kg KB 6x5 flat back pullover
10kg Club 5x10 d.h. alternating circles e.s.
8kg club 5x20 d.h. shield casts e.s.

stretching

#fitness #workout #kettlebell #clubbell

Today's workout

warmup, rehab, prehab

14kg KB 6x6 deck squats
18kg KB 6x5 flat back pullover
10kg Club 5x10 d.h. alternating circles e.s.
8kg club 5x20 d.h. shield casts e.s.

stretching

#fitness #workout #kettlebell #clubbell

Bahn

#workout #cycling #trackcycling

https://strive.fast/activity/p7w8zfrf?apv=1783617713

Bahn

#workout #cycling #trackcycling

https://strive.fast/activity/p7w8zfrf?apv=1783617713

This morning's #workout #music is from composer Arvo Pärt – performed by Tallinn Chamber Orchestra Tõnu Kaljuste Elbphilharmonie. If I was forced to only listen to one artist's music for the rest of my life, I might choose Arvo Pärt, who was in attendance for this performance. Brilliant.

https://youtu.be/ebDDvtxEU_4
#NeoClassical #ChamberMusic #ChoralMusic #ArvoPärt #Meditative #Wellmess #KettleBells

This morning's #workout #music is from composer Arvo Pärt – performed by Tallinn Chamber Orchestra Tõnu Kaljuste Elbphilharmonie. If I was forced to only listen to one artist's music for the rest of my life, I might choose Arvo Pärt, who was in attendance for this performance. Brilliant.

https://youtu.be/ebDDvtxEU_4
#NeoClassical #ChamberMusic #ChoralMusic #ArvoPärt #Meditative #Wellmess #KettleBells

Wednesday #Workout:
20 minutes of yoga.
12.5 KM of #Cycling (29°C, 36 humidex, 60% humidity, and 23 KM/H wind, gusts to 32 KM/H).

I'm seeing some progress with yoga; I can now do high cobra on my finger tips, though I appear to remain stubbornly inflexible. 🤣 Ride to #FestivalLife was good, though windy, and we're in great shape for opening day tomorrow. Ride back with @TAV was hot and windy. Tomorrow's a long day, and hope I can sneak off to catch @TheLongestJohns.

Wednesday #Workout:
20 minutes of yoga.
12.5 KM of #Cycling (29°C, 36 humidex, 60% humidity, and 23 KM/H wind, gusts to 32 KM/H).

I'm seeing some progress with yoga; I can now do high cobra on my finger tips, though I appear to remain stubbornly inflexible. 🤣 Ride to #FestivalLife was good, though windy, and we're in great shape for opening day tomorrow. Ride back with @TAV was hot and windy. Tomorrow's a long day, and hope I can sneak off to catch @TheLongestJohns.

Today's #Workout

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

Pull up program

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

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

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

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

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

Today's #Workout

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

Pull up program

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

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

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

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

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

Tuesday #Workout:
20 minutes of yoga.
15.4 KM of #Cycling (19°C, 88% humidity, and 7 KM/H wind).

Bit sore during yoga, go ride into #FestivalLife, got tonnes done today, and rode back with @TAV. Been pushing our bed time forward every few days as we get closer to opening day.

Tuesday #Workout:
20 minutes of yoga.
15.4 KM of #Cycling (19°C, 88% humidity, and 7 KM/H wind).

Bit sore during yoga, go ride into #FestivalLife, got tonnes done today, and rode back with @TAV. Been pushing our bed time forward every few days as we get closer to opening day.

Today's #Workout was a weightlifting class with Snatch focus

Warm up:
- 3 rounds: 10 banded shoulder extensions, 10 banded angels, 10 banded abductions
- banded 7s
- 2 rounds: 10 single leg Romanian deadlifts e/s (6kg), 8 bottom up KB press e/s (6 kg)

Snatch grip push press: #SnatchGripPushPress
- 10x empty bar (15 kg)
- 5x 6: 20 / 20 / 23 / 23 / 25 / 25 kg

Air squats: 10x each narrow / wide / standard

Back squat: #BackSquat
- 10x empty bar (15 kg)
- 3x 6: 25 / 30 / 30 kg

Overhead squat: #OverheadSquat
- 6x empty bar (15 kg)
- 5x 5: 18 / 18 / 20 / 20 / 20 kg

Hang muscle snatch: #HangMuscleSnatch
- 6x empty bar
- 5x 3: 20 / 20 / 23 / 24 / 24 kg

Squat snatch: #SquatSnatch
- 5x 2: 20 / 20 / 22 / 23 / 24 kg
This was a nice, chill, skill work, where I already snatched more (reps & weight) than my 1RM from a year ago!

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

Today's #Workout was a weightlifting class with Snatch focus

Warm up:
- 3 rounds: 10 banded shoulder extensions, 10 banded angels, 10 banded abductions
- banded 7s
- 2 rounds: 10 single leg Romanian deadlifts e/s (6kg), 8 bottom up KB press e/s (6 kg)

Snatch grip push press: #SnatchGripPushPress
- 10x empty bar (15 kg)
- 5x 6: 20 / 20 / 23 / 23 / 25 / 25 kg

Air squats: 10x each narrow / wide / standard

Back squat: #BackSquat
- 10x empty bar (15 kg)
- 3x 6: 25 / 30 / 30 kg

Overhead squat: #OverheadSquat
- 6x empty bar (15 kg)
- 5x 5: 18 / 18 / 20 / 20 / 20 kg

Hang muscle snatch: #HangMuscleSnatch
- 6x empty bar
- 5x 3: 20 / 20 / 23 / 24 / 24 kg

Squat snatch: #SquatSnatch
- 5x 2: 20 / 20 / 22 / 23 / 24 kg
This was a nice, chill, skill work, where I already snatched more (reps & weight) than my 1RM from a year ago!

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

Today's workout

warmup, rehab, prehab

10kg KB 3x5 anchored Sots presses e.s.
14kg KB 3x5 bridge chest presses e.s.
18kg KB 6x6 low windmills e.s.
2x10 shoulder bridges
2x10 touch down s.l. squat from footstep
24kg KB d.h.swing EMOM 15x10

stretching

#fitness #workout #kettlebell

Today's workout

warmup, rehab, prehab

10kg KB 3x5 anchored Sots presses e.s.
14kg KB 3x5 bridge chest presses e.s.
18kg KB 6x6 low windmills e.s.
2x10 shoulder bridges
2x10 touch down s.l. squat from footstep
24kg KB d.h.swing EMOM 15x10

stretching

#fitness #workout #kettlebell

Monday #Workout:
10 minutes of yoga.
10 minutes of strength training.
11.9 KM of #Cycling (28°C, 33 humidex, 50% humidity, and 11 KM/H wind).

Good workouts and ride to #FestivalLife. We're getting close to opening day and all departments are working hard to get the park ready for the music. Bike ride home was hot and windy.

Monday #Workout:
10 minutes of yoga.
10 minutes of strength training.
11.9 KM of #Cycling (28°C, 33 humidex, 50% humidity, and 11 KM/H wind).

Good workouts and ride to #FestivalLife. We're getting close to opening day and all departments are working hard to get the park ready for the music. Bike ride home was hot and windy.

This morning's #workout #music is from The Bad Plus live at the #VillageVanguard from 2004. Nice range and feel in this set.

https://youtu.be/6QzTD7y9ins
#PianoJazz #Jazz #Piano #JazzTrio #KettleBells #Wellness

Some self-promo:
The new aboombong - pay what you want (or download for free).

All proceeds go to charity.

Currently supporting refugees, reproductive rights, civil liberties, environmental causes, science, and the homeless.

https://aboombong.bandcamp.com/album/antifascist

Boosts appreciated.

This morning's #workout #music is from The Bad Plus live at the #VillageVanguard from 2004. Nice range and feel in this set.

https://youtu.be/6QzTD7y9ins
#PianoJazz #Jazz #Piano #JazzTrio #KettleBells #Wellness

Some self-promo:
The new aboombong - pay what you want (or download for free).

All proceeds go to charity.

Currently supporting refugees, reproductive rights, civil liberties, environmental causes, science, and the homeless.

https://aboombong.bandcamp.com/album/antifascist

Boosts appreciated.

Sunday #Workout:
10 minutes of yoga.
5 minutes of strength training (tea steeping movement snack).
12.8 KM of #Cycling with @TAV (23°C, 46% humidity, with a 11 KM/H wind).

Morning of reading, some yoga and weights, then a bike ride out to Canadian Tire and then on to brunch, and spending the afternoon planning the rest of the week's #FestivalLife work before opening day on Thursday.

Sunday #Workout:
10 minutes of yoga.
5 minutes of strength training (tea steeping movement snack).
12.8 KM of #Cycling with @TAV (23°C, 46% humidity, with a 11 KM/H wind).

Morning of reading, some yoga and weights, then a bike ride out to Canadian Tire and then on to brunch, and spending the afternoon planning the rest of the week's #FestivalLife work before opening day on Thursday.

Today's workout

warmup, rehab, prehab

10 kg KB 3x5 bottom up presses each side

18kg KB c+pp rev. ladder 7 to 1 e.s.

18kg KB 6x6 front squats each side

TRX 6x6 table top rows

stretching

#fitness #workout #kettlebell

Today's workout

warmup, rehab, prehab

10 kg KB 3x5 bottom up presses each side

18kg KB c+pp rev. ladder 7 to 1 e.s.

18kg KB 6x6 front squats each side

TRX 6x6 table top rows

stretching

#fitness #workout #kettlebell

This morning's old man #workout #music is an important artifact in the development of modern music: Urgh! A Music War - a concert film that documented the music scene as the world entered the 1980s. Many of these bands went on to dominate pop music. Others were forgotten. I thoroughly enjoyed watching this again - probably 40 years since I have seen it. Oingo Boingo, who are featured, were the first "punk" band I ever saw live - a few years after this.

https://youtu.be/SgBhZPBp-WI
#NewWave #80s #Punk #PostPunk #BodyWeightTraining #KettleBells #Wellness

This morning's old man #workout #music is an important artifact in the development of modern music: Urgh! A Music War - a concert film that documented the music scene as the world entered the 1980s. Many of these bands went on to dominate pop music. Others were forgotten. I thoroughly enjoyed watching this again - probably 40 years since I have seen it. Oingo Boingo, who are featured, were the first "punk" band I ever saw live - a few years after this.

https://youtu.be/SgBhZPBp-WI
#NewWave #80s #Punk #PostPunk #BodyWeightTraining #KettleBells #Wellness

👉 How Exercise Order Changes Muscle Building Result 🏋️‍♂️

Exercise order is one of the most overlooked variables in a hypertrophy program, yet it can have a major impact on the quality of your training and the results you achieve.

The sequence of your exercises determines where your energy, strength, and focus are directed throughout the workout.

#exercise #workout #musclebuilding #musclegrowth #onlinecoach

👉 How Exercise Order Changes Muscle Building Result 🏋️‍♂️

Exercise order is one of the most overlooked variables in a hypertrophy program, yet it can have a major impact on the quality of your training and the results you achieve.

The sequence of your exercises determines where your energy, strength, and focus are directed throughout the workout.

#exercise #workout #musclebuilding #musclegrowth #onlinecoach

Moby Dick Workout

https://www.hogbaysoftware.com/posts/moby-dick-workout/

#HackerNews #MobyDickWorkout #fitness #motivation #reading #workout #literature

Moby Dick Workout

https://www.hogbaysoftware.com/posts/moby-dick-workout/

#HackerNews #MobyDickWorkout #fitness #motivation #reading #workout #literature

Saturday #Workout:
10 minutes of yoga.
15.5 KM of #Cycling (25°C, 28 humidex, 44% humidity, and 14 KM/H wind).

Sore yoga this morning, longer ride to site, and wow, what a day at #FestivalLife. *Way* more people showed up for the Canada vs Morocco game that I anticipated. Felt very #CanadaDay-like. Everything went smoothly, got some field work done, and then biked home for some pad Thai and a summer classic, Twister. So tired.

Saturday #Workout:
10 minutes of yoga.
15.5 KM of #Cycling (25°C, 28 humidex, 44% humidity, and 14 KM/H wind).

Sore yoga this morning, longer ride to site, and wow, what a day at #FestivalLife. *Way* more people showed up for the Canada vs Morocco game that I anticipated. Felt very #CanadaDay-like. Everything went smoothly, got some field work done, and then biked home for some pad Thai and a summer classic, Twister. So tired.