#work-out — Public Fediverse posts

Today's #Workout

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

Warm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

Double Trouble: 3 rounds
- 10 renegade rows (L+R=1) (9 kg) #RenegadeRows
- 10 scap pull ups

Core, pls: 4 rounds
- 5 V-up complex
- 20 alternating quadruped opposites

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 half kneeling lateral jumps e/s
- 2 lateral jumps over object

Run: 2,53 km - 18:43 - 7:25/km pace #Run

Extra: 15 min AMRAP: reset the rubber stall mats that had to be removed yesterday because the (rain water, luckily) sewage backed up

I got complimented on my progress both on pull ups & jumping by a couple people in the gym 😊 I got rained on during the last kilometre of the run, so I can tick running in the rain off the non existing sports' bucket list

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

Today's #Workout

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

Warm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

Double Trouble: 3 rounds
- 10 renegade rows (L+R=1) (9 kg) #RenegadeRows
- 10 scap pull ups

Core, pls: 4 rounds
- 5 V-up complex
- 20 alternating quadruped opposites

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 half kneeling lateral jumps e/s
- 2 lateral jumps over object

Run: 2,53 km - 18:43 - 7:25/km pace #Run

Extra: 15 min AMRAP: reset the rubber stall mats that had to be removed yesterday because the (rain water, luckily) sewage backed up

I got complimented on my progress both on pull ups & jumping by a couple people in the gym 😊 I got rained on during the last kilometre of the run, so I can tick running in the rain off the non existing sports' bucket list

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

Today's #Workout

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

Warm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

Double Trouble: 3 rounds
- 10 renegade rows (L+R=1) (9 kg) #RenegadeRows
- 10 scap pull ups

Core, pls: 4 rounds
- 5 V-up complex
- 20 alternating quadruped opposites

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 half kneeling lateral jumps e/s
- 2 lateral jumps over object

Run: 2,53 km - 18:43 - 7:25/km pace #Run

Extra: 15 min AMRAP: reset the rubber stall mats that had to be removed yesterday because the (rain water, luckily) sewage backed up

I got complimented on my progress both on pull ups & jumping by a couple people in the gym 😊 I got rained on during the last kilometre of the run, so I can tick running in the rain off the non existing sports' bucket list

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

Today's #Workout

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

Warm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

Double Trouble: 3 rounds
- 10 renegade rows (L+R=1) (9 kg) #RenegadeRows
- 10 scap pull ups

Core, pls: 4 rounds
- 5 V-up complex
- 20 alternating quadruped opposites

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 half kneeling lateral jumps e/s
- 2 lateral jumps over object

Run: 2,53 km - 18:43 - 7:25/km pace #Run

Extra: 15 min AMRAP: reset the rubber stall mats that had to be removed yesterday because the (rain water, luckily) sewage backed up

I got complimented on my progress both on pull ups & jumping by a couple people in the gym 😊 I got rained on during the last kilometre of the run, so I can tick running in the rain off the non existing sports' bucket list

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

Today's #Workout

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

Warm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts

Double Trouble: 3 rounds
- 10 renegade rows (L+R=1) (9 kg) #RenegadeRows
- 10 scap pull ups

Core, pls: 4 rounds
- 5 V-up complex
- 20 alternating quadruped opposites

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 half kneeling lateral jumps e/s
- 2 lateral jumps over object

Run: 2,53 km - 18:43 - 7:25/km pace #Run

Extra: 15 min AMRAP: reset the rubber stall mats that had to be removed yesterday because the (rain water, luckily) sewage backed up

I got complimented on my progress both on pull ups & jumping by a couple people in the gym 😊 I got rained on during the last kilometre of the run, so I can tick running in the rain off the non existing sports' bucket list

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

Today's workout

shoulder CARs, teecup exercise, banded shoulder dislocates, banded external shoulder rotations, banded cheerleaders, swimmers, lying broomstick overhead presses, cossack shifts, deep squat with reach, reverse planks, shinbox switches, calf raises, tibialis raises, assisted hip airplanes, world's best stretch, deep squat with reach, couch stretch, bear walks, froggers, alternating passive and active hang on pullup bar, 3x10 knee raises on ab straps

#fitness #workout #mobility #core

https://www.youtube.com/watch?v=mwaEHn2mZsE

Today's workout

shoulder CARs, teecup exercise, banded shoulder dislocates, banded external shoulder rotations, banded cheerleaders, swimmers, lying broomstick overhead presses, cossack shifts, deep squat with reach, reverse planks, shinbox switches, calf raises, tibialis raises, assisted hip airplanes, world's best stretch, deep squat with reach, couch stretch, bear walks, froggers, alternating passive and active hang on pullup bar, 3x10 knee raises on ab straps

#fitness #workout #mobility #core

https://www.youtube.com/watch?v=mwaEHn2mZsE

Today's workout

shoulder CARs, teecup exercise, banded shoulder dislocates, banded external shoulder rotations, banded cheerleaders, swimmers, lying broomstick overhead presses, cossack shifts, deep squat with reach, reverse planks, shinbox switches, calf raises, tibialis raises, assisted hip airplanes, world's best stretch, deep squat with reach, couch stretch, bear walks, froggers, alternating passive and active hang on pullup bar, 3x10 knee raises on ab straps

#fitness #workout #mobility #core

https://www.youtube.com/watch?v=mwaEHn2mZsE

Today's workout

shoulder CARs, teecup exercise, banded shoulder dislocates, banded external shoulder rotations, banded cheerleaders, swimmers, lying broomstick overhead presses, cossack shifts, deep squat with reach, reverse planks, shinbox switches, calf raises, tibialis raises, assisted hip airplanes, world's best stretch, deep squat with reach, couch stretch, bear walks, froggers, alternating passive and active hang on pullup bar, 3x10 knee raises on ab straps

#fitness #workout #mobility #core

https://www.youtube.com/watch?v=mwaEHn2mZsE

Today's workout

shoulder CARs, teecup exercise, banded shoulder dislocates, banded external shoulder rotations, banded cheerleaders, swimmers, lying broomstick overhead presses, cossack shifts, deep squat with reach, reverse planks, shinbox switches, calf raises, tibialis raises, assisted hip airplanes, world's best stretch, deep squat with reach, couch stretch, bear walks, froggers, alternating passive and active hang on pullup bar, 3x10 knee raises on ab straps

#fitness #workout #mobility #core

https://www.youtube.com/watch?v=mwaEHn2mZsE

Holiday trail run 🏃🏻 really enjoyed this and the delicious 😋 cake 🍰🩵 #Running #runnersofmastodon #RunningCommunity #trailrunning #Health #fitness #NSFW #workout #music #Sport #athlete #runner #Wales #anglesey #holiday #Weekend #saturday #august #Summer #mentalhealth #mindfulness

Holiday trail run 🏃🏻 really enjoyed this and the delicious 😋 cake 🍰🩵 #Running #runnersofmastodon #RunningCommunity #trailrunning #Health #fitness #NSFW #workout #music #Sport #athlete #runner #Wales #anglesey #holiday #Weekend #saturday #august #Summer #mentalhealth #mindfulness

Holiday trail run 🏃🏻 really enjoyed this and the delicious 😋 cake 🍰🩵 #Running #runnersofmastodon #RunningCommunity #trailrunning #Health #fitness #NSFW #workout #music #Sport #athlete #runner #Wales #anglesey #holiday #Weekend #saturday #august #Summer #mentalhealth #mindfulness

Holiday trail run 🏃🏻 really enjoyed this and the delicious 😋 cake 🍰🩵 #Running #runnersofmastodon #RunningCommunity #trailrunning #Health #fitness #NSFW #workout #music #Sport #athlete #runner #Wales #anglesey #holiday #Weekend #saturday #august #Summer #mentalhealth #mindfulness

Holiday trail run 🏃🏻 really enjoyed this and the delicious 😋 cake 🍰🩵 #Running #runnersofmastodon #RunningCommunity #trailrunning #Health #fitness #NSFW #workout #music #Sport #athlete #runner #Wales #anglesey #holiday #Weekend #saturday #august #Summer #mentalhealth #mindfulness

Today's #Workout

Chill: 10 mins erg bike

Warm up 1: 3 rounds
- 10 deadbug overhead let down (first round 8 kg, my elbow was feeling so-so, but seemed ok so 9 kg for the rest)
- 20 banded pull aparts

Core OMG: 4 rounds
- 7 bent over KB rows e/s (16 kg) #BentOverKBRow
- 60" plank
- 8 banded lat pulls in plank

Pull ups: 12 rounds
- 2 banded pull ups (25+25 kg band) #BandedPullUps
- 60" rest

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 explosive split squat jumps e/s https://youtu.be/AmgM_PjBq0I?t=48
- 3 explosive (elevated 20") push ups

Feeling quite run down lately. Thursdays are really killing me. I wasn't vibing with the WOD today, so worked on stuff

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

Today's #Workout

Chill: 10 mins erg bike

Warm up 1: 3 rounds
- 10 deadbug overhead let down (first round 8 kg, my elbow was feeling so-so, but seemed ok so 9 kg for the rest)
- 20 banded pull aparts

Core OMG: 4 rounds
- 7 bent over KB rows e/s (16 kg) #BentOverKBRow
- 60" plank
- 8 banded lat pulls in plank

Pull ups: 12 rounds
- 2 banded pull ups (25+25 kg band) #BandedPullUps
- 60" rest

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 explosive split squat jumps e/s https://youtu.be/AmgM_PjBq0I?t=48
- 3 explosive (elevated 20") push ups

Feeling quite run down lately. Thursdays are really killing me. I wasn't vibing with the WOD today, so worked on stuff

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

Today's #Workout

Chill: 10 mins erg bike

Warm up 1: 3 rounds
- 10 deadbug overhead let down (first round 8 kg, my elbow was feeling so-so, but seemed ok so 9 kg for the rest)
- 20 banded pull aparts

Core OMG: 4 rounds
- 7 bent over KB rows e/s (16 kg) #BentOverKBRow
- 60" plank
- 8 banded lat pulls in plank

Pull ups: 12 rounds
- 2 banded pull ups (25+25 kg band) #BandedPullUps
- 60" rest

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 explosive split squat jumps e/s https://youtu.be/AmgM_PjBq0I?t=48
- 3 explosive (elevated 20") push ups

Feeling quite run down lately. Thursdays are really killing me. I wasn't vibing with the WOD today, so worked on stuff

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

Today's #Workout

Chill: 10 mins erg bike

Warm up 1: 3 rounds
- 10 deadbug overhead let down (first round 8 kg, my elbow was feeling so-so, but seemed ok so 9 kg for the rest)
- 20 banded pull aparts

Core OMG: 4 rounds
- 7 bent over KB rows e/s (16 kg) #BentOverKBRow
- 60" plank
- 8 banded lat pulls in plank

Pull ups: 12 rounds
- 2 banded pull ups (25+25 kg band) #BandedPullUps
- 60" rest

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 explosive split squat jumps e/s https://youtu.be/AmgM_PjBq0I?t=48
- 3 explosive (elevated 20") push ups

Feeling quite run down lately. Thursdays are really killing me. I wasn't vibing with the WOD today, so worked on stuff

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

Today's #Workout

Chill: 10 mins erg bike

Warm up 1: 3 rounds
- 10 deadbug overhead let down (first round 8 kg, my elbow was feeling so-so, but seemed ok so 9 kg for the rest)
- 20 banded pull aparts

Core OMG: 4 rounds
- 7 bent over KB rows e/s (16 kg) #BentOverKBRow
- 60" plank
- 8 banded lat pulls in plank

Pull ups: 12 rounds
- 2 banded pull ups (25+25 kg band) #BandedPullUps
- 60" rest

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 3 explosive split squat jumps e/s https://youtu.be/AmgM_PjBq0I?t=48
- 3 explosive (elevated 20") push ups

Feeling quite run down lately. Thursdays are really killing me. I wasn't vibing with the WOD today, so worked on stuff

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

Today's workout

warmup, rehab, prehab

14kg KB c+p reverse ladder 9 to 1 e.s.😁

20kg KB 6x5 rack squats each side

2x24 kg KB 3x12 suitcase deadlifts

2x1 kg Lock3 (more prehab)

stretching

#fitness #workout #kettlebell

Today's workout

warmup, rehab, prehab

14kg KB c+p reverse ladder 9 to 1 e.s.😁

20kg KB 6x5 rack squats each side

2x24 kg KB 3x12 suitcase deadlifts

2x1 kg Lock3 (more prehab)

stretching

#fitness #workout #kettlebell

Today's workout

warmup, rehab, prehab

14kg KB c+p reverse ladder 9 to 1 e.s.😁

20kg KB 6x5 rack squats each side

2x24 kg KB 3x12 suitcase deadlifts

2x1 kg Lock3 (more prehab)

stretching

#fitness #workout #kettlebell

Today's workout

warmup, rehab, prehab

14kg KB c+p reverse ladder 9 to 1 e.s.😁

20kg KB 6x5 rack squats each side

2x24 kg KB 3x12 suitcase deadlifts

2x1 kg Lock3 (more prehab)

stretching

#fitness #workout #kettlebell

Today's workout

warmup, rehab, prehab

14kg KB c+p reverse ladder 9 to 1 e.s.😁

20kg KB 6x5 rack squats each side

2x24 kg KB 3x12 suitcase deadlifts

2x1 kg Lock3 (more prehab)

stretching

#fitness #workout #kettlebell

NEW FOAMY!
https://youtu.be/mkheRXeFjFQ

'Cause fitness culture has become incredibly tedious

#workout #fitness

NEW FOAMY!
https://youtu.be/mkheRXeFjFQ

'Cause fitness culture has become incredibly tedious

#workout #fitness

NEW FOAMY!
https://youtu.be/mkheRXeFjFQ

'Cause fitness culture has become incredibly tedious

#workout #fitness

NEW FOAMY!
https://youtu.be/mkheRXeFjFQ

'Cause fitness culture has become incredibly tedious

#workout #fitness

Not Every Muscle Needs the Same Type of Progression 🚫

💪 Different Muscles Respond Better to Different Loading Strategies

🏋️ Adding Weight Is Only One Form of Progression

🔀 Exercise Selection Changes How Progress Should Be Measured

🔥 Some Muscles Benefit More From Execution Improvements

#musclegain #workout #exercise #fitness

Not Every Muscle Needs the Same Type of Progression 🚫

💪 Different Muscles Respond Better to Different Loading Strategies

🏋️ Adding Weight Is Only One Form of Progression

🔀 Exercise Selection Changes How Progress Should Be Measured

🔥 Some Muscles Benefit More From Execution Improvements

#musclegain #workout #exercise #fitness

Not Every Muscle Needs the Same Type of Progression 🚫

💪 Different Muscles Respond Better to Different Loading Strategies

🏋️ Adding Weight Is Only One Form of Progression

🔀 Exercise Selection Changes How Progress Should Be Measured

🔥 Some Muscles Benefit More From Execution Improvements

#musclegain #workout #exercise #fitness

Patriots’ Christian Gonzalez heads into final preseason game without long-term contract extension

Patriots’ Christian Gonzalez heads into final preseason game without long-term contract extension…
#NFL #NewEnglandPatriots #NewEngland #Patriots #ChristianGonzalez #final #finalpreseasongame #Football #Game #long-termcontractextension #minorinjury #ongoingnegotiation #patriot #practicemonday #preseason #regularseason #team #tuesday #uniform #WCVB #week #workout
https://www.rawchili.com/nfl/984427/

Patriots’ Christian Gonzalez heads into final preseason game without long-term contract extension

Patriots’ Christian Gonzalez heads into final preseason game without long-term contract extension…
#NFL #NewEnglandPatriots #NewEngland #Patriots #ChristianGonzalez #final #finalpreseasongame #Football #Game #long-termcontractextension #minorinjury #ongoingnegotiation #patriot #practicemonday #preseason #regularseason #team #tuesday #uniform #WCVB #week #workout
https://www.rawchili.com/nfl/984427/

Patriots’ Christian Gonzalez heads into final preseason game without long-term contract extension https://www.rawchili.com/nfl/984427/ #ChristianGonzalez #final #FinalPreseasonGame #Football #Game #LongTermContractExtension #MinorInjury #NewEngland #NewEnglandPatriots #NewEngland #NewEnglandPatriots #NFL #OngoingNegotiation #patriot #Patriots #PracticeMonday #preseason #RegularSeason #team #tuesday #uniform #WCVB #week #workout

Patriots’ Christian Gonzalez heads into final preseason game without long-term contract extension https://www.rawchili.com/nfl/984427/ #ChristianGonzalez #final #FinalPreseasonGame #Football #Game #LongTermContractExtension #MinorInjury #NewEngland #NewEnglandPatriots #NewEngland #NewEnglandPatriots #NFL #OngoingNegotiation #patriot #Patriots #PracticeMonday #preseason #RegularSeason #team #tuesday #uniform #WCVB #week #workout

#Workout of the evening. Mostly legs and short. Still, some workout better then none right?

#Workout of the evening. Mostly legs and short. Still, some workout better then none right?

The Effects of Stopping Exercise for Two Weeks in Older Adults

2 weeks of inactivity in older adults can lead to pronounced measurable declines in:

• cardiovascular fitness begins to dip
• VO₂ max, efficient use of oxygen, can decline by up to 10%
• resting heart rate (BPM) may rise
• stamina for daily activities decreases
• lowers insulin sensitivity  resulting in an increase in blood sugar (risk of prediabetes or diabetes increases)
• inactivity accelerates muscle loss = muscle strength,. Daily tasks become more difficult = increased risk of falls or injury.
• energy production becomes less efficient causing increased fatigue & reduced daily energy. It is noticeably lower after two weeks
• insulin sensitivity is hindered
• depression / low mood, can increase after two weeks of inactivity.
• some effects not fully reversed quickly.

Exercise helps maintain brain health by improving blood flow to the hippocampus. After just a few days brain fog may occur.

Detraining, the loss of physiological adaptations of exercise (reduction in muscle mass / strength / endurance), is the body’s adjustment to the lack of exercise. The effects of detraining depend on how long the period of de-training occurred. Basically: “use it or use it”! These changes caused by detraining begin immediately after cessation of exercise.

Recovery
While some fitness can be regained after two weeks, it’s not always fully restored to baseline, especially in older adults. Recovery can take longer. The combination of age-related muscle loss and inactivity increases the difficulty to recover.

Going on vacation? Pack your exercise tubing. Below are some simple exercises to do when away from your regular fitness routine.

1. Anchor tubing under front foot in a walking stance,
2. With palms facing forward, curl arms.
3. Complete 2 sets of 6 to 8 reps.
4. Repeat with other foot forward.

1. Stand, legs hip distance apart, right foot on band.
2. Hold band with right hand above shoulder, elbow under.
3. Press right arm to overhead.
4. Return to start with control.
5. Complete 2 Sets of 6 to 8 reps, each side.

1. Stand, legs hip distance apart, right foot on band.
2. Hold other end of band with left hand behind head, elbow up.
3. Curve / bend body to the right, extending arm toward ceiling.
4. Return hand to behind head with control.
5. Complete 2 sets of 6 to 8 reps on each side.

1. With legs slightly bent, anchor tubing around feet.
2. With palms up, curl arms.
3. Complete 3 sets of 6 to 8 reps.

1. Stand, feet on the tubing ~shoulder width apart. Knees are soft.
2. Place the handles of the tubing at each shoulder.
3. Bend at the hips, flexing knees, keeping the back straight and chest up. Do not let knees travel over toes.
4. Return to starting position by pushing through the heels to extend legs.
5. Complete 3 sets of 6 to 8 reps.

Today's #Workout

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 16 m skipping
- 3 seated box jumps (35 - 40 - 40 cm)
- 2 overhead slam ball toss (5 kg)

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

Then a #Patseruurtje
Warm up: banded 7s

Strength: Seated Z press #SeatedZPress 4x 2:30
- 18 kg
- 18 kg
- 18 kg
- 19 kg

Accessory: 16 min EMOM
- 10 DB skull crushers (4 kg) #SkullCrushers
- 12 DB chest flies (3 kg) #ChestFly
- 40" hollow hold
- 40" lateral raises (3 kg) #LateralRaises

A nice chill workout, just what I needed. And nice getting easier on the seated jumps / box jumps.

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

Today's #Workout

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 16 m skipping
- 3 seated box jumps (35 - 40 - 40 cm)
- 2 overhead slam ball toss (5 kg)

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

Then a #Patseruurtje
Warm up: banded 7s

Strength: Seated Z press #SeatedZPress 4x 2:30
- 18 kg
- 18 kg
- 18 kg
- 19 kg

Accessory: 16 min EMOM
- 10 DB skull crushers (4 kg) #SkullCrushers
- 12 DB chest flies (3 kg) #ChestFly
- 40" hollow hold
- 40" lateral raises (3 kg) #LateralRaises

A nice chill workout, just what I needed. And nice getting easier on the seated jumps / box jumps.

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

Today's #Workout

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 16 m skipping
- 3 seated box jumps (35 - 40 - 40 cm)
- 2 overhead slam ball toss (5 kg)

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

Then a #Patseruurtje
Warm up: banded 7s

Strength: Seated Z press #SeatedZPress 4x 2:30
- 18 kg
- 18 kg
- 18 kg
- 19 kg

Accessory: 16 min EMOM
- 10 DB skull crushers (4 kg) #SkullCrushers
- 12 DB chest flies (3 kg) #ChestFly
- 40" hollow hold
- 40" lateral raises (3 kg) #LateralRaises

A nice chill workout, just what I needed. And nice getting easier on the seated jumps / box jumps.

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

Today's #Workout

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 16 m skipping
- 3 seated box jumps (35 - 40 - 40 cm)
- 2 overhead slam ball toss (5 kg)

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

Then a #Patseruurtje
Warm up: banded 7s

Strength: Seated Z press #SeatedZPress 4x 2:30
- 18 kg
- 18 kg
- 18 kg
- 19 kg

Accessory: 16 min EMOM
- 10 DB skull crushers (4 kg) #SkullCrushers
- 12 DB chest flies (3 kg) #ChestFly
- 40" hollow hold
- 40" lateral raises (3 kg) #LateralRaises

A nice chill workout, just what I needed. And nice getting easier on the seated jumps / box jumps.

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

Today's #Workout

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 16 m skipping
- 3 seated box jumps (35 - 40 - 40 cm)
- 2 overhead slam ball toss (5 kg)

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

Then a #Patseruurtje
Warm up: banded 7s

Strength: Seated Z press #SeatedZPress 4x 2:30
- 18 kg
- 18 kg
- 18 kg
- 19 kg

Accessory: 16 min EMOM
- 10 DB skull crushers (4 kg) #SkullCrushers
- 12 DB chest flies (3 kg) #ChestFly
- 40" hollow hold
- 40" lateral raises (3 kg) #LateralRaises

A nice chill workout, just what I needed. And nice getting easier on the seated jumps / box jumps.

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

First run 🏃🏻 on my hols and lovely holiday cake 🍰 as a treat 🏃🏻🩵 (few days rest has made my knee happy) #Running #runnersofmastodon #RunningCommunity #runner #athlete #NSFW #Health #fitness #Music #Wales #anglesey #holiday #cake #mentalhealth #mindfulness #workout #Sport #august #wednesday

First run 🏃🏻 on my hols and lovely holiday cake 🍰 as a treat 🏃🏻🩵 (few days rest has made my knee happy) #Running #runnersofmastodon #RunningCommunity #runner #athlete #NSFW #Health #fitness #Music #Wales #anglesey #holiday #cake #mentalhealth #mindfulness #workout #Sport #august #wednesday

First run 🏃🏻 on my hols and lovely holiday cake 🍰 as a treat 🏃🏻🩵 (few days rest has made my knee happy) #Running #runnersofmastodon #RunningCommunity #runner #athlete #NSFW #Health #fitness #Music #Wales #anglesey #holiday #cake #mentalhealth #mindfulness #workout #Sport #august #wednesday

First run 🏃🏻 on my hols and lovely holiday cake 🍰 as a treat 🏃🏻🩵 (few days rest has made my knee happy) #Running #runnersofmastodon #RunningCommunity #runner #athlete #NSFW #Health #fitness #Music #Wales #anglesey #holiday #cake #mentalhealth #mindfulness #workout #Sport #august #wednesday

First run 🏃🏻 on my hols and lovely holiday cake 🍰 as a treat 🏃🏻🩵 (few days rest has made my knee happy) #Running #runnersofmastodon #RunningCommunity #runner #athlete #NSFW #Health #fitness #Music #Wales #anglesey #holiday #cake #mentalhealth #mindfulness #workout #Sport #august #wednesday

Today's #Workout

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

Warm up: banded 7, then 2 rounds:
- 10 (empty 15kg barbell) snatch grip upright row
- 10 (empty 15kg barbell) snatch grip strict press
- 8 (empty 15kg barbell) back squat 2" down

Snatch High Pull 5x 4: 20 - 20 - 23 - 23 - 23 - 25 kg #SnatchHighPull

Hang Muscle Snatch 6x 3: 18 - 20 - 20 - 23 - 20 kg (the 23 kg felt off so back down I went) #HangMuscleSnatch

Sotts Press 4x 5: 15 - 15 - 16 - 16 kg #SottsPress

Overhead Squat 5x 6: 18 kg #OverheadSquat

Snatch Balance 5x 3: 15 - 15 - 17 - 18 - 19 kg #SnatchBalance

Squat Snatch 6x 3: 18 - 18 - 20 - 20 - 20 - 20 kg #SquatSnatch

My right arm is being a bit annoying and feeling off, so focused on technique rather than loading the bar.

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

Today's #Workout

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

Warm up: banded 7, then 2 rounds:
- 10 (empty 15kg barbell) snatch grip upright row
- 10 (empty 15kg barbell) snatch grip strict press
- 8 (empty 15kg barbell) back squat 2" down

Snatch High Pull 5x 4: 20 - 20 - 23 - 23 - 23 - 25 kg #SnatchHighPull

Hang Muscle Snatch 6x 3: 18 - 20 - 20 - 23 - 20 kg (the 23 kg felt off so back down I went) #HangMuscleSnatch

Sotts Press 4x 5: 15 - 15 - 16 - 16 kg #SottsPress

Overhead Squat 5x 6: 18 kg #OverheadSquat

Snatch Balance 5x 3: 15 - 15 - 17 - 18 - 19 kg #SnatchBalance

Squat Snatch 6x 3: 18 - 18 - 20 - 20 - 20 - 20 kg #SquatSnatch

My right arm is being a bit annoying and feeling off, so focused on technique rather than loading the bar.

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

Today's #Workout

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

Warm up: banded 7, then 2 rounds:
- 10 (empty 15kg barbell) snatch grip upright row
- 10 (empty 15kg barbell) snatch grip strict press
- 8 (empty 15kg barbell) back squat 2" down

Snatch High Pull 5x 4: 20 - 20 - 23 - 23 - 23 - 25 kg #SnatchHighPull

Hang Muscle Snatch 6x 3: 18 - 20 - 20 - 23 - 20 kg (the 23 kg felt off so back down I went) #HangMuscleSnatch

Sotts Press 4x 5: 15 - 15 - 16 - 16 kg #SottsPress

Overhead Squat 5x 6: 18 kg #OverheadSquat

Snatch Balance 5x 3: 15 - 15 - 17 - 18 - 19 kg #SnatchBalance

Squat Snatch 6x 3: 18 - 18 - 20 - 20 - 20 - 20 kg #SquatSnatch

My right arm is being a bit annoying and feeling off, so focused on technique rather than loading the bar.

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

Today's #Workout

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

Warm up: banded 7, then 2 rounds:
- 10 (empty 15kg barbell) snatch grip upright row
- 10 (empty 15kg barbell) snatch grip strict press
- 8 (empty 15kg barbell) back squat 2" down

Snatch High Pull 5x 4: 20 - 20 - 23 - 23 - 23 - 25 kg #SnatchHighPull

Hang Muscle Snatch 6x 3: 18 - 20 - 20 - 23 - 20 kg (the 23 kg felt off so back down I went) #HangMuscleSnatch

Sotts Press 4x 5: 15 - 15 - 16 - 16 kg #SottsPress

Overhead Squat 5x 6: 18 kg #OverheadSquat

Snatch Balance 5x 3: 15 - 15 - 17 - 18 - 19 kg #SnatchBalance

Squat Snatch 6x 3: 18 - 18 - 20 - 20 - 20 - 20 kg #SquatSnatch

My right arm is being a bit annoying and feeling off, so focused on technique rather than loading the bar.

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

Today's #Workout

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

Warm up: banded 7, then 2 rounds:
- 10 (empty 15kg barbell) snatch grip upright row
- 10 (empty 15kg barbell) snatch grip strict press
- 8 (empty 15kg barbell) back squat 2" down

Snatch High Pull 5x 4: 20 - 20 - 23 - 23 - 23 - 25 kg #SnatchHighPull

Hang Muscle Snatch 6x 3: 18 - 20 - 20 - 23 - 20 kg (the 23 kg felt off so back down I went) #HangMuscleSnatch

Sotts Press 4x 5: 15 - 15 - 16 - 16 kg #SottsPress

Overhead Squat 5x 6: 18 kg #OverheadSquat

Snatch Balance 5x 3: 15 - 15 - 17 - 18 - 19 kg #SnatchBalance

Squat Snatch 6x 3: 18 - 18 - 20 - 20 - 20 - 20 kg #SquatSnatch

My right arm is being a bit annoying and feeling off, so focused on technique rather than loading the bar.

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

This morning’s #workout #music was a solo performance of a favorite from John Cage. Here is a video of a different performance.

https://youtu.be/K6QPRNw_lYM
#minimalism #kettlebells #burpees #wellness

This morning’s #workout #music was a solo performance of a favorite from John Cage. Here is a video of a different performance.

https://youtu.be/K6QPRNw_lYM
#minimalism #kettlebells #burpees #wellness

This morning’s #workout #music was a solo performance of a favorite from John Cage. Here is a video of a different performance.

https://youtu.be/K6QPRNw_lYM
#minimalism #kettlebells #burpees #wellness