#workoutoftheday — Public Fediverse posts

Today's #Workout was working on pull ups & running 😳

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (7 kg - that's 1 kg more than usual)

Tricpes, Core & Pull: 3 rounds
- 10 banded lat pull down in hollow hold (2x 15 kg band)
- 30" weighed plank (10 kg)
- 15 banded face fulls (24 kg)

Modified pull ups: 12 rounds
- 3 toe assisted pull ups
- 45-60" rest

What happened to me: 2 km run, 8:10 pace 🐢 so far my longest run ever

I still had some time while Jan finished his workout, so somehow I decided to go out for a run. I went with the idea of running 1.6 km, but I saw I had time, so did the whole 2 km in the end.

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

Today's #Workout was working on pull ups & running 😳

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (7 kg - that's 1 kg more than usual)

Tricpes, Core & Pull: 3 rounds
- 10 banded lat pull down in hollow hold (2x 15 kg band)
- 30" weighed plank (10 kg)
- 15 banded face fulls (24 kg)

Modified pull ups: 12 rounds
- 3 toe assisted pull ups
- 45-60" rest

What happened to me: 2 km run, 8:10 pace 🐢 so far my longest run ever

I still had some time while Jan finished his workout, so somehow I decided to go out for a run. I went with the idea of running 1.6 km, but I saw I had time, so did the whole 2 km in the end.

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

Today's #Workout was working on pull ups & running 😳

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (7 kg - that's 1 kg more than usual)

Tricpes, Core & Pull: 3 rounds
- 10 banded lat pull down in hollow hold (2x 15 kg band)
- 30" weighed plank (10 kg)
- 15 banded face fulls (24 kg)

Modified pull ups: 12 rounds
- 3 toe assisted pull ups
- 45-60" rest

What happened to me: 2 km run, 8:10 pace 🐢 so far my longest run ever

I still had some time while Jan finished his workout, so somehow I decided to go out for a run. I went with the idea of running 1.6 km, but I saw I had time, so did the whole 2 km in the end.

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

Today's #Workout was working on pull ups & running 😳

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (7 kg - that's 1 kg more than usual)

Tricpes, Core & Pull: 3 rounds
- 10 banded lat pull down in hollow hold (2x 15 kg band)
- 30" weighed plank (10 kg)
- 15 banded face fulls (24 kg)

Modified pull ups: 12 rounds
- 3 toe assisted pull ups
- 45-60" rest

What happened to me: 2 km run, 8:10 pace 🐢 so far my longest run ever

I still had some time while Jan finished his workout, so somehow I decided to go out for a run. I went with the idea of running 1.6 km, but I saw I had time, so did the whole 2 km in the end.

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

Today's #Workout was working on pull ups & running 😳

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (7 kg - that's 1 kg more than usual)

Tricpes, Core & Pull: 3 rounds
- 10 banded lat pull down in hollow hold (2x 15 kg band)
- 30" weighed plank (10 kg)
- 15 banded face fulls (24 kg)

Modified pull ups: 12 rounds
- 3 toe assisted pull ups
- 45-60" rest

What happened to me: 2 km run, 8:10 pace 🐢 so far my longest run ever

I still had some time while Jan finished his workout, so somehow I decided to go out for a run. I went with the idea of running 1.6 km, but I saw I had time, so did the whole 2 km in the end.

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

Today's #Workout

Warm up:
- 2 min row @ chill pace
- 2 rounds
- 10 PVC pass throughs
- 10 PVC around the worlds
- 10 PVC muscle snatches
- 10 air squats
- 5 inchworm + push up
- 3 rounds (first PVC, then empty barbell)
- 3 high hang power snatches
- 3 hang power snatches

Strength: 5x 2 min (all rounds 21,5 kg)
- 1 high hang power snatch
- 1 hang power snatch
- 1 power snatch

Workout: "We find it's always better to fire people on a Friday" (wtf is that for a workout name?!), 5 rounds x 3 mins, scaled to
- 3 power snatches (20,5 kg)
- 9 bar facing burpees
- 15 hanging knee raises
slowest round 1:36

I was happy I only had to scale weight on the snatches (because the rx & intermeidate weights are ridiculous) and do knee raises instead of toes to bar, but I could keep the "standard" amounts and still do it within a normal time.

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

Today's #Workout

Warm up:
- 2 min row @ chill pace
- 2 rounds
- 10 PVC pass throughs
- 10 PVC around the worlds
- 10 PVC muscle snatches
- 10 air squats
- 5 inchworm + push up
- 3 rounds (first PVC, then empty barbell)
- 3 high hang power snatches
- 3 hang power snatches

Strength: 5x 2 min (all rounds 21,5 kg)
- 1 high hang power snatch
- 1 hang power snatch
- 1 power snatch

Workout: "We find it's always better to fire people on a Friday" (wtf is that for a workout name?!), 5 rounds x 3 mins, scaled to
- 3 power snatches (20,5 kg)
- 9 bar facing burpees
- 15 hanging knee raises
slowest round 1:36

I was happy I only had to scale weight on the snatches (because the rx & intermeidate weights are ridiculous) and do knee raises instead of toes to bar, but I could keep the "standard" amounts and still do it within a normal time.

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

Today's #Workout

Warm up:
- 2 min row @ chill pace
- 2 rounds
- 10 PVC pass throughs
- 10 PVC around the worlds
- 10 PVC muscle snatches
- 10 air squats
- 5 inchworm + push up
- 3 rounds (first PVC, then empty barbell)
- 3 high hang power snatches
- 3 hang power snatches

Strength: 5x 2 min (all rounds 21,5 kg)
- 1 high hang power snatch
- 1 hang power snatch
- 1 power snatch

Workout: "We find it's always better to fire people on a Friday" (wtf is that for a workout name?!), 5 rounds x 3 mins, scaled to
- 3 power snatches (20,5 kg)
- 9 bar facing burpees
- 15 hanging knee raises
slowest round 1:36

I was happy I only had to scale weight on the snatches (because the rx & intermeidate weights are ridiculous) and do knee raises instead of toes to bar, but I could keep the "standard" amounts and still do it within a normal time.

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

Today's #Workout

Warm up:
- 2 min row @ chill pace
- 2 rounds
- 10 PVC pass throughs
- 10 PVC around the worlds
- 10 PVC muscle snatches
- 10 air squats
- 5 inchworm + push up
- 3 rounds (first PVC, then empty barbell)
- 3 high hang power snatches
- 3 hang power snatches

Strength: 5x 2 min (all rounds 21,5 kg)
- 1 high hang power snatch
- 1 hang power snatch
- 1 power snatch

Workout: "We find it's always better to fire people on a Friday" (wtf is that for a workout name?!), 5 rounds x 3 mins, scaled to
- 3 power snatches (20,5 kg)
- 9 bar facing burpees
- 15 hanging knee raises
slowest round 1:36

I was happy I only had to scale weight on the snatches (because the rx & intermeidate weights are ridiculous) and do knee raises instead of toes to bar, but I could keep the "standard" amounts and still do it within a normal time.

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

Today's #Workout

Warm up:
- 2 min row @ chill pace
- 2 rounds
- 10 PVC pass throughs
- 10 PVC around the worlds
- 10 PVC muscle snatches
- 10 air squats
- 5 inchworm + push up
- 3 rounds (first PVC, then empty barbell)
- 3 high hang power snatches
- 3 hang power snatches

Strength: 5x 2 min (all rounds 21,5 kg)
- 1 high hang power snatch
- 1 hang power snatch
- 1 power snatch

Workout: "We find it's always better to fire people on a Friday" (wtf is that for a workout name?!), 5 rounds x 3 mins, scaled to
- 3 power snatches (20,5 kg)
- 9 bar facing burpees
- 15 hanging knee raises
slowest round 1:36

I was happy I only had to scale weight on the snatches (because the rx & intermeidate weights are ridiculous) and do knee raises instead of toes to bar, but I could keep the "standard" amounts and still do it within a normal time.

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

Today's #Workout

Warm up:
- 400 m jog
- 2 rounds
- 10 front-bag leg swings e/l
- 10 lateral leg swings e/l
- 10 walking lunges
- 8 m high knee run
- 8 m glute tap run
- 3 rounds
- 30 single unders
- 100 m run

Workout: "Did you see my memo?", for time, time cap 18:00, scaled to
- 600 m run
- 125 single unders
- 400 m run
- 100 single unders
- 200 m run
- 75 single unders
- 100 m run
Finished in 17:42

Accessory: 4 rounds
- 10 hammer curls (6 kg) [ Stop, hammer time! ] #HammerCurl
- 10 French presses (7,5 kg) #DBFrenchPress

The workout left me with burning skin, and then doing more triceps work after yesterday triceps work was.... not ideal.

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

Today's #Workout

Warm up:
- 400 m jog
- 2 rounds
- 10 front-bag leg swings e/l
- 10 lateral leg swings e/l
- 10 walking lunges
- 8 m high knee run
- 8 m glute tap run
- 3 rounds
- 30 single unders
- 100 m run

Workout: "Did you see my memo?", for time, time cap 18:00, scaled to
- 600 m run
- 125 single unders
- 400 m run
- 100 single unders
- 200 m run
- 75 single unders
- 100 m run
Finished in 17:42

Accessory: 4 rounds
- 10 hammer curls (6 kg) [ Stop, hammer time! ] #HammerCurl
- 10 French presses (7,5 kg) #DBFrenchPress

The workout left me with burning skin, and then doing more triceps work after yesterday triceps work was.... not ideal.

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

Today's #Workout

Warm up:
- 400 m jog
- 2 rounds
- 10 front-bag leg swings e/l
- 10 lateral leg swings e/l
- 10 walking lunges
- 8 m high knee run
- 8 m glute tap run
- 3 rounds
- 30 single unders
- 100 m run

Workout: "Did you see my memo?", for time, time cap 18:00, scaled to
- 600 m run
- 125 single unders
- 400 m run
- 100 single unders
- 200 m run
- 75 single unders
- 100 m run
Finished in 17:42

Accessory: 4 rounds
- 10 hammer curls (6 kg) [ Stop, hammer time! ] #HammerCurl
- 10 French presses (7,5 kg) #DBFrenchPress

The workout left me with burning skin, and then doing more triceps work after yesterday triceps work was.... not ideal.

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

Today's #Workout

Warm up:
- 400 m jog
- 2 rounds
- 10 front-bag leg swings e/l
- 10 lateral leg swings e/l
- 10 walking lunges
- 8 m high knee run
- 8 m glute tap run
- 3 rounds
- 30 single unders
- 100 m run

Workout: "Did you see my memo?", for time, time cap 18:00, scaled to
- 600 m run
- 125 single unders
- 400 m run
- 100 single unders
- 200 m run
- 75 single unders
- 100 m run
Finished in 17:42

Accessory: 4 rounds
- 10 hammer curls (6 kg) [ Stop, hammer time! ] #HammerCurl
- 10 French presses (7,5 kg) #DBFrenchPress

The workout left me with burning skin, and then doing more triceps work after yesterday triceps work was.... not ideal.

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

Today's #Workout

Warm up:
- 400 m jog
- 2 rounds
- 10 front-bag leg swings e/l
- 10 lateral leg swings e/l
- 10 walking lunges
- 8 m high knee run
- 8 m glute tap run
- 3 rounds
- 30 single unders
- 100 m run

Workout: "Did you see my memo?", for time, time cap 18:00, scaled to
- 600 m run
- 125 single unders
- 400 m run
- 100 single unders
- 200 m run
- 75 single unders
- 100 m run
Finished in 17:42

Accessory: 4 rounds
- 10 hammer curls (6 kg) [ Stop, hammer time! ] #HammerCurl
- 10 French presses (7,5 kg) #DBFrenchPress

The workout left me with burning skin, and then doing more triceps work after yesterday triceps work was.... not ideal.

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

Today's #Workout was a pull up accessory session

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

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

Strength: 3 rounds
- 10 barbell skull crushers (10.5 kg)
- 6 bent over KB rows e/s (16 kg)
- 45" face up Chinese plank https://www.youtube.com/watch?v=FkvKR3nkQts

After a super long day with some crap, I wanted to do some exercise, but not a full patseruurtje or a wod, this was perfect.

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

Today's #Workout was a pull up accessory session

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

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

Strength: 3 rounds
- 10 barbell skull crushers (10.5 kg)
- 6 bent over KB rows e/s (16 kg)
- 45" face up Chinese plank https://www.youtube.com/watch?v=FkvKR3nkQts

After a super long day with some crap, I wanted to do some exercise, but not a full patseruurtje or a wod, this was perfect.

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

Today's #Workout was a pull up accessory session

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

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

Strength: 3 rounds
- 10 barbell skull crushers (10.5 kg)
- 6 bent over KB rows e/s (16 kg)
- 45" face up Chinese plank https://www.youtube.com/watch?v=FkvKR3nkQts

After a super long day with some crap, I wanted to do some exercise, but not a full patseruurtje or a wod, this was perfect.

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

Today's #Workout was a pull up accessory session

Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

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

Strength: 3 rounds
- 10 barbell skull crushers (10.5 kg)
- 6 bent over KB rows e/s (16 kg)
- 45" face up Chinese plank https://www.youtube.com/watch?v=FkvKR3nkQts

After a super long day with some crap, I wanted to do some exercise, but not a full patseruurtje or a wod, this was perfect.

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

Today's #Workout was a Clean & Jerk weightlifting class

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up:
- banded 7s
- 10 banded strict presses
- 10 bent over rows (empty barbell)
- 10 strict presses (empty barbell)
- 10 upright rows (empty barbell) (elbow did not like these)
- 10 push presses (empty barbell)

Strength:
- 4x6 strict press: 23 / 22 / 22 / 21 kg (my shoulder was not liking it)
- 5x4 high pull: 25 / 25 / 25 / 25 / 25 kg (elbow was fine with these, go figure)
- 5x5 push press: 22 / 23 / 23 / 23 / 23 kg
- 6x3 power clean: 25 / 25 / 28 / 28 / 30 / 30 kg (working on the speed difference on these)
- 5x3 tall split jerks: 15 / 16 / 17 / 17 / 18 kg (tall jerks feel awkward / that's what she said!)
- 6x2 clean & jerk: 25 / 25 / 27 / 25 / 25 kg (squat clean, chose your jerk, so I split the jerk) lowered the weight to focus on a wider (longer?) split jerk jump

Lots of technique work today, and foot work, and speed work, and plenty of good remarks from the coach.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #CleanJerk #TallJerk #PowerClean #StrictPress #HighPull #PushPress

Today's #Workout was a Clean & Jerk weightlifting class

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up:
- banded 7s
- 10 banded strict presses
- 10 bent over rows (empty barbell)
- 10 strict presses (empty barbell)
- 10 upright rows (empty barbell) (elbow did not like these)
- 10 push presses (empty barbell)

Strength:
- 4x6 strict press: 23 / 22 / 22 / 21 kg (my shoulder was not liking it)
- 5x4 high pull: 25 / 25 / 25 / 25 / 25 kg (elbow was fine with these, go figure)
- 5x5 push press: 22 / 23 / 23 / 23 / 23 kg
- 6x3 power clean: 25 / 25 / 28 / 28 / 30 / 30 kg (working on the speed difference on these)
- 5x3 tall split jerks: 15 / 16 / 17 / 17 / 18 kg (tall jerks feel awkward / that's what she said!)
- 6x2 clean & jerk: 25 / 25 / 27 / 25 / 25 kg (squat clean, chose your jerk, so I split the jerk) lowered the weight to focus on a wider (longer?) split jerk jump

Lots of technique work today, and foot work, and speed work, and plenty of good remarks from the coach.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #CleanJerk #TallJerk #PowerClean #StrictPress #HighPull #PushPress

Today's #Workout was a Clean & Jerk weightlifting class

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up:
- banded 7s
- 10 banded strict presses
- 10 bent over rows (empty barbell)
- 10 strict presses (empty barbell)
- 10 upright rows (empty barbell) (elbow did not like these)
- 10 push presses (empty barbell)

Strength:
- 4x6 strict press: 23 / 22 / 22 / 21 kg (my shoulder was not liking it)
- 5x4 high pull: 25 / 25 / 25 / 25 / 25 kg (elbow was fine with these, go figure)
- 5x5 push press: 22 / 23 / 23 / 23 / 23 kg
- 6x3 power clean: 25 / 25 / 28 / 28 / 30 / 30 kg (working on the speed difference on these)
- 5x3 tall split jerks: 15 / 16 / 17 / 17 / 18 kg (tall jerks feel awkward / that's what she said!)
- 6x2 clean & jerk: 25 / 25 / 27 / 25 / 25 kg (squat clean, chose your jerk, so I split the jerk) lowered the weight to focus on a wider (longer?) split jerk jump

Lots of technique work today, and foot work, and speed work, and plenty of good remarks from the coach.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #CleanJerk #TallJerk #PowerClean #StrictPress #HighPull #PushPress

Today's #Workout was a Clean & Jerk weightlifting class

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up:
- banded 7s
- 10 banded strict presses
- 10 bent over rows (empty barbell)
- 10 strict presses (empty barbell)
- 10 upright rows (empty barbell) (elbow did not like these)
- 10 push presses (empty barbell)

Strength:
- 4x6 strict press: 23 / 22 / 22 / 21 kg (my shoulder was not liking it)
- 5x4 high pull: 25 / 25 / 25 / 25 / 25 kg (elbow was fine with these, go figure)
- 5x5 push press: 22 / 23 / 23 / 23 / 23 kg
- 6x3 power clean: 25 / 25 / 28 / 28 / 30 / 30 kg (working on the speed difference on these)
- 5x3 tall split jerks: 15 / 16 / 17 / 17 / 18 kg (tall jerks feel awkward / that's what she said!)
- 6x2 clean & jerk: 25 / 25 / 27 / 25 / 25 kg (squat clean, chose your jerk, so I split the jerk) lowered the weight to focus on a wider (longer?) split jerk jump

Lots of technique work today, and foot work, and speed work, and plenty of good remarks from the coach.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #CleanJerk #TallJerk #PowerClean #StrictPress #HighPull #PushPress

Today's #Workout was a Clean & Jerk weightlifting class

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions

Warm up:
- banded 7s
- 10 banded strict presses
- 10 bent over rows (empty barbell)
- 10 strict presses (empty barbell)
- 10 upright rows (empty barbell) (elbow did not like these)
- 10 push presses (empty barbell)

Strength:
- 4x6 strict press: 23 / 22 / 22 / 21 kg (my shoulder was not liking it)
- 5x4 high pull: 25 / 25 / 25 / 25 / 25 kg (elbow was fine with these, go figure)
- 5x5 push press: 22 / 23 / 23 / 23 / 23 kg
- 6x3 power clean: 25 / 25 / 28 / 28 / 30 / 30 kg (working on the speed difference on these)
- 5x3 tall split jerks: 15 / 16 / 17 / 17 / 18 kg (tall jerks feel awkward / that's what she said!)
- 6x2 clean & jerk: 25 / 25 / 27 / 25 / 25 kg (squat clean, chose your jerk, so I split the jerk) lowered the weight to focus on a wider (longer?) split jerk jump

Lots of technique work today, and foot work, and speed work, and plenty of good remarks from the coach.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #CleanJerk #TallJerk #PowerClean #StrictPress #HighPull #PushPress

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 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 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

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

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

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

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

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 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 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 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 Pull up program

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug let down (6 kg)

Core: 4 rounds
- 3 V-up complex
- 20" hollow hold
- 20" superman hold

Biceps, core & Pulling: 3 rounds
- 16 alternating renegade rows (8 kg)
- 20" active bar hang
- 10 barbell bicep curls (12,5 kg)

12 ish mins bike @ chill pace

Still wondering what I am going to do with the programming of the gym, or if I am just going to jump ship and get my own programming so I can at least keep what progress I have made

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

Today's #Workout Pull up program

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug let down (6 kg)

Core: 4 rounds
- 3 V-up complex
- 20" hollow hold
- 20" superman hold

Biceps, core & Pulling: 3 rounds
- 16 alternating renegade rows (8 kg)
- 20" active bar hang
- 10 barbell bicep curls (12,5 kg)

12 ish mins bike @ chill pace

Still wondering what I am going to do with the programming of the gym, or if I am just going to jump ship and get my own programming so I can at least keep what progress I have made

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

Today's #Workout Pull up program

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug let down (6 kg)

Core: 4 rounds
- 3 V-up complex
- 20" hollow hold
- 20" superman hold

Biceps, core & Pulling: 3 rounds
- 16 alternating renegade rows (8 kg)
- 20" active bar hang
- 10 barbell bicep curls (12,5 kg)

12 ish mins bike @ chill pace

Still wondering what I am going to do with the programming of the gym, or if I am just going to jump ship and get my own programming so I can at least keep what progress I have made

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

Today's #Workout Pull up program

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug let down (6 kg)

Core: 4 rounds
- 3 V-up complex
- 20" hollow hold
- 20" superman hold

Biceps, core & Pulling: 3 rounds
- 16 alternating renegade rows (8 kg)
- 20" active bar hang
- 10 barbell bicep curls (12,5 kg)

12 ish mins bike @ chill pace

Still wondering what I am going to do with the programming of the gym, or if I am just going to jump ship and get my own programming so I can at least keep what progress I have made

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

Today's #Workout Pull up program

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug let down (6 kg)

Core: 4 rounds
- 3 V-up complex
- 20" hollow hold
- 20" superman hold

Biceps, core & Pulling: 3 rounds
- 16 alternating renegade rows (8 kg)
- 20" active bar hang
- 10 barbell bicep curls (12,5 kg)

12 ish mins bike @ chill pace

Still wondering what I am going to do with the programming of the gym, or if I am just going to jump ship and get my own programming so I can at least keep what progress I have made

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

Today's #Workout

Warm up:
- 2 mins row
- 2 rounds: 20 single unders, 10 hollow rocks, 5 strict knee raises
- 2 rounds: 20" row, 10 single unders, 5 knee raises

Workout: "Rockets' Red Glare" 5x 3 min work / 1,5 min rest, scaled to
- 15 cal row
- 50 single unders
- max knee raises (20 - 20 - 15 - 15 - 15 = 85)

Strength: 10 mins to build to a heavy / moderate heavy 3x strict press #StrictPress
- 10x 15 kg
- 3x 20 kg
- 3x 25 kg
- (faled 27 & also 26 I lowered to)

I was still stuffed from lunch & ice cream, and this felt horrible.

Post WOD I taught yoga to a mom & daughter pair. It was a first but I managed to make it engaging for the 9 year old 🤗
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon