#work-out — Public Fediverse posts

Night Time Gym #gym #gymMotivation #workout

who has a braces friendly protein bar that doesn’t taste like crap? (pref something without crazy high artificial sugar or fat content) store bought or homemade recipes are welcome #recipes #baking #workout #fitness #food #please-help-this-post-get-found

who has a braces friendly protein bar that doesn’t taste like crap? store bought or homemade recipes are welcome. (ones I like but no good for braces: macro bars, those thick mint chocolate cliff protein bar things) #recipes #baking #workout #fitness #food #please-help-this-post-get-found

My personal trainer passively watching my form as I work out on Thursday. Can't skip leg day... especially when I gotta keep up with more 40-60 mph wind! I'll have your complete 7-day weather forecast tonight!

#cat #cats #orangecat #gingercat #Shylo #fitness #exercise #workout #legday #Thursday #weather #catsofmastodon #mastodoncats

Thursday #Workout:
11 minutes of yoga for runners.
30 minutes of yoga .
10.3 KM of #Walking (7°C, 95% humidity, and 10 KM/H wind).

Forty minutes of yoga this morning (which seems to get harder?), then another fast walk, picked up groceries, and walked home (you can see the change in speed for the last 1.3 KM or so).

It's hard to walk this quickly, especially while paying attention to the dodgy knee. Progress is progress.

This morning's #workout #music is from Cochemea who do #jazzFusion #LatinJazz in the general vein of the late great Don Cherry. New to me and one I am very glad to have found.

https://youtu.be/M2-tMOEqD28
#KettleBells

Also on #bandcamp
https://cochemea.bandcamp.com/album/vol-iii-ancestros-futuros

Why Lighter Weights with Better Execution Often Grows Shoulders Faster 🏋️🔥

Shoulder training is less about moving the most weight possible and more about keeping tension where it belongs.

👍 Better tension on the delts

🎛️ More control through the full rep

📉 Less momentum, more muscle work

🧠 Improved mind-muscle connection

#shoulders #musclegain #workout #exercise #onlinecoach

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

Wednesday #Workout:
11 minutes of yoga for runners.
21 minutes of strength training for runners.
37 KM of #Cycling (light rain, 7°C, 85% humidity, and 19 KM/H wind).

Good workouts followed by a rather wet and chilly ride. The section of the Voyageur pathway under the Champlain bridge is closed as it's under water, but otherwise a pretty clear ride.

My toes got quite cold and wet (as did other parts of me, but the toes were the least accepting of the situation). Long shower fixed them!

Spent a great day going to Connon #Nurseries, New Roots #GardenCentre and Holland Valley #Nursery in #Newmarket, #Ontario.

Looking forward to planting these lovelies 😀 🌺 🥬 Glad I'm in shape to do it!

#plants #garden #gardening #nature #outdoors #workout

Got 20 minutes to move your upper body?

No equipment? No problem, here's a #bodyweightworkout for you 👇

3 SETS
- 1:00 Shoulder Taps 👈 Don't rush, keep a steady pace
0:30 REST
- 1:00 (Kneeling) Hand Release Push Ups 👈 Not fast but consistent
0:30 REST
- 1:00 Forearm Plank 👈 Breathe
0:30 Rest

🎯Intensity should be consistent throughout the 60s on.

🔖Save this #workout

#workoutroutine #workoutoftheday #Fitness #cracsfit #cracsfitworkouts #onlinefitnesscoaching #onlinecoach

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

Tuesday #Workout:
11 minutes of yoga for runners.
30 minutes of yoga.
10.1 KM of #Walking (4°C, 71% humidity, and 9 KM/H wind).
1.4 KM of walking with @TAV.

Lots of yoga for the morning workout, before knocking out a reasonably fast 10KM walk before meeting TAV at the bank to deal with some silliness (It didn't get resolved, because … bank. 🤦🏻)

Stability Creates Better Chest Activation ▶️

Stability creates better chest activation because the body can produce more force when it feels secure and controlled.

During chest exercises like presses, flys, and push-ups, a stable setup allows the chest muscles to stay under tension instead of wasting energy trying to balance the movement.

☑️ A stable setup keeps tension on the chest.

☑️ Stability protects the shoulders.

#stability #chest #workout #exercise #onlinecoach

Today's workout

warmup,...

10kg KB 2x5 bottom up presses e.s.
14kg KB 4x5 floor seated V-presses e.s.
14kg KB 4x5 bridge chest presses e.s.
10kg KB 5x5 anchored Sots presses e.s.
24kg KB d.h. swing EMOM 14x10

stretching

#fitness #workout #kettlebell

https://www.youtube.com/watch?v=sufp8uzfSyU

Monday #Workout:
11 minutes of yoga for runners.
20 minutes of strength training for runners.
40.4 KM of #Cycling (3°C, 86% humidity, and 8 KM/H wind).

Good workouts, followed by the longest ride of the year thus far. Really felt the effort in the last 10KM or so. Did get a bit wet along the Ottawa River pathway - there's one remaining flooded section that's maybe 50 metres or so. Oh well, it was above zero!

This morning's #workout #music is from Adian Quesada with Trio Asesino doing (maybe too) laid-back #jazzFusion #LatinJazz with a definite #funk infusion. Good pace for the evil #burpee regime on the menu today.

https://youtu.be/a0caz6CG7Ro
#KettleBells #BodyWeightTraining

10 deficit push up burpees on kettle bell handles
10 alternating single arm swings with heavy kettle bell
#EMOM repeat on the minute for 25 minutes - end with 30 swings instead of 10. Whew!

Sunday #Workout:
10 minutes of yoga.
13.3 KM of #Cycling (10°C, 64% humidity, and 22 KM/H wind, gusts to 32 KM/H).

Good morning of laying around, reading, with some yoga thrown in, then a windy bike ride to brunch with @TAV, and now, settling in for an afternoon finishing up our #StarWars marathon.

This morning's #workout #music is from Pandolfo and friends playing Marais & Forqueray with works for Viola da Gamba - the instruments used here are works of art in themselves. The slow pace was perfect for my slow movements today.

https://youtu.be/xUGCFUrCVXo
#Baroque #ChamberMusic #BodyWeightTraining #BambooStaff #KettleBells #CoreTraining

Saturday #Workout:
11 minutes of yoga for runners.
3.0 KM of #Walking (6°C, 60% humidity, and 2 KM/H wind).

Trying out yoga on the weekend, then a short walk to pick up groceries before jumping into a vehicle and going up the valley to Cobden area for a quick survey of a site. Long time in a vehicle for fifteen minutes of work. Back home on the couch where I belong.🤣

What you should think about when performing Dumbbell Pullovers 💪

🔘 Dumbbell pullovers are great for training the lats, chest, and deep core stability when performed with control.

#dumbbell #pullover #workout #exercise #onlinecoach

Got 20 minutes to move your lower body?

No equipment? No problem, here's a #bodyweightworkout for you 👇

1️⃣EMOM 6 (40s on/20s rest)
- Beast Hold. Crawl position, but knees don't touch the floor.
- Tempo Air Squats. Two seconds down, explode up.

Rest 1:00 ONLY after the 6 minutes, then:

2️⃣EMOM 6 (40s on/20s rest)
- Pogo Jumps
- Reverse Lunges

🎯Intensity should be consistent throughout the 40s on.

🔖Save this #workout

#workoutroutine #workoutoftheday #Fitness #cracsfit #cracsfitworkouts

This morning's #workout #music is some #Sludge #doom from Speck who do fat jams in the vein of Subarachnoid Space, Slift, or Boris. Good stuff. Perfect for a day I needed to slow the movements down a bit.

https://youtu.be/PTDwPnfTXXU\
#KettleBells #BodyWeightTraining #KosmischeMusik

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