#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

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 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 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

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 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

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

Today's #Workout was a #Patseruurtje

Warm up:
- 20 min bike @ chill pace
- 3 rounds:
- 10x banded shoulder extensions
- 10x banded angels
- 10x banded shoulder abductions e/s
- Banded 7's
- 30" weighed armed circles e/s (1 kg)

Strength: 20 mins to find 1RM Bench press #BenchPress
- 10x 15 kg
- 5x 25 kg
- 2x 30 kg
- 1x 35 kg
- 1x 38 kg (= previous 1RM)
- 0x 39 kg (could not get it out of "the hole")

Accessory: 16 min EMOM
- 12x DB floor presses (8 kg)
- 16x alternating gorilla rows (16 kg)
- 40" weighed deadbugs (2,5 kg)
- 12x Arnold press (5 kg)

A nice workout, managed to repeat my previous 1RM, which I actually failed the time before.

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

Today's #Workout was a #Patseruurtje

Warm up:
- 20 min bike @ chill pace
- 3 rounds:
- 10x banded shoulder extensions
- 10x banded angels
- 10x banded shoulder abductions e/s
- Banded 7's
- 30" weighed armed circles e/s (1 kg)

Strength: 20 mins to find 1RM Bench press #BenchPress
- 10x 15 kg
- 5x 25 kg
- 2x 30 kg
- 1x 35 kg
- 1x 38 kg (= previous 1RM)
- 0x 39 kg (could not get it out of "the hole")

Accessory: 16 min EMOM
- 12x DB floor presses (8 kg)
- 16x alternating gorilla rows (16 kg)
- 40" weighed deadbugs (2,5 kg)
- 12x Arnold press (5 kg)

A nice workout, managed to repeat my previous 1RM, which I actually failed the time before.

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

Today's #Workout was a weightlifting class with focus on cleans

Warm up:
- 10 banded side steps e/s
- 10 banded front/back steps
- 10 banded glutes bridges
- 10 banded 3" down air squats

Tempo back squats (3" down, 2" bottom hold, up) #TempoBackSquat
- 6x 15 kg (empty BB)
- 6x 4 reps: 25 - 30 - 30 - 30 - 30 - 30 kg

Pendlay rows: 5x 6: 30 - 30 - 30 - 33 - 33 kg #PendlayRow

Front squats: 5x 5: 35 - 35 - 35 - 35 - 35 kg #FrontSquat

Clean prep:
- 5x power cleans (25 kg)
- 5x power cleans with 1" hold in power + front squat (25 kg)
- 5x squat cleans (25 kg)

Squat cleans: 6x 2 (35kg) #SquatClean

I managed to fail the second clean of two different rounds in different ways, but I just went ahead and did another proper rep. This was fun, nice work but chill

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

Today's #Workout was a weightlifting class with focus on cleans

Warm up:
- 10 banded side steps e/s
- 10 banded front/back steps
- 10 banded glutes bridges
- 10 banded 3" down air squats

Tempo back squats (3" down, 2" bottom hold, up) #TempoBackSquat
- 6x 15 kg (empty BB)
- 6x 4 reps: 25 - 30 - 30 - 30 - 30 - 30 kg

Pendlay rows: 5x 6: 30 - 30 - 30 - 33 - 33 kg #PendlayRow

Front squats: 5x 5: 35 - 35 - 35 - 35 - 35 kg #FrontSquat

Clean prep:
- 5x power cleans (25 kg)
- 5x power cleans with 1" hold in power + front squat (25 kg)
- 5x squat cleans (25 kg)

Squat cleans: 6x 2 (35kg) #SquatClean

I managed to fail the second clean of two different rounds in different ways, but I just went ahead and did another proper rep. This was fun, nice work but chill

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

Today's #Workout

Hamstring rehab
- 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 6x 2" single leg top of hip thrust hold
- 2 rounds (each leg)
- 20" single leg glute bridge hold
- 2 rounds (each leg)
- 2 step out / in glue bridge marches

Lats & Arms: 6 rounds
- 45" batwing hold (8 kg)
- 6 chest supported DB rows (12,5 kg)
- 10 lateral DB raises (4 kg)

Core: 3 rounds
- 10 deadbugs
- 20 quadruped opposites
- 30" side plank e/s
- 30" plank on hands

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (12,5kg)
- 10 overhead let downs (3,5 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Lats for days: 6 rounds
- 4 single arm bent over DB row (17,5 kg!)
- 10 banded lat pull downs (35 kg band)

Triceps & core: 3 rounds
- 10 triceps roll back (4 kg)
- 10 pull overs (6 kg)

More core: tabata flutter kicks

Surprised myself with the DB rows with 17,5 kg (ok, low reps, but still), and the heavy band for the lat pull downs. This one killed my hands though, the grip is horrible.

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Lats for days baby: 8 rounds
- 4 Pendlay row (first round 25 kg, rest 30 kg)
- 1-2 min rest

Grip it and hold on: 4 rounds
- 100 ft farmer's carry (2x 17,5 kg DB)
- 20 sec hollow hold
- 20 sec bar hang

Core (& hamstring rehab): 3 rounds
- 20 sec side plank e/s
- 8 1/4 Turkish get ups e/s (8kg KB)
- 15 glute bridges on heels

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Grow 'em lats: 4 rounds
- 7 KB bent over rows (16 kg)
- 60" elbow plank
- 8 lat pull in plank e/s

Grip (who needs it?): 5 rounds
- 20" alternating single arm hang
- 10 Russian KB swings (16 kg)

Core (OMG): 5 rounds
- 5 V-up complex
- 20 Quadruped Opposites

The gym was quiet, I grabbed a spot by the gate where there was some breeze from time to time, and questioned some decisions in life 😅

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Warm up:
- 30" pigeon pose e/s
- 30" wide legged seated forward fold
- 30" passive squat
- 2 rounds
- 8 m crab walk with banded ankles e/s
- 10 air squats with band below the knees

Strength: 5x3 back squat
- Did 50 kg & 16in box because hamstring

Accessory: 4 rounds
- 10 Bulgarian split squats e/s (2x 6 kg)
- 10 knee raises
- 10 single leg Romanian dead lifts (1x 8kg)

Scaling, adapting and modifying so my hamstring does not get annoyed

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #BackSquats #BulgarianSplitSquat #KneeRaises #SingleLegRomanianDeadlift

Today's #Workout

Who needs arms anyway: 5 rounds
- 8 Triceps Roll Backs (4 kg)
- 6 Chest Supported DB Rows (15 kg)
- 8 DB Pull Overs (8 kg)

Grip: 3 rounds
- 32 m Suitcase Carry e/s (20 kg)

Core: Tabata Flutter Kicks = 8 rounds
- 20" work
- 10" rest

Short & sweet today since I had office hours for the Mental health & Wellness Yoga teacher training.

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Pull & lats: 5 rounds
- 10 alternating gorilla rows (16kg KB)
- rest as needed

Hang on: 5 rounds
- 30-40" active bar hang
- 60" rest

Core: 4 rounds
- 15 tuck crunches
- 30" side plank clam shells e/s (first round as is, rest banded)
- 10 single leg glute bridges e/s

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

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

Arm finisher: 3 rounds
- 10 lateral DB raises (4 kg)
- 10 front DB raises (4 kg)
- 10 alt renegade rows (8 kg)

Core: tabata
- hollow hold
- arch hold

Core 2: 4 rounds
- 8 single leg Pallof presses (e/s + e/l)
- 8 banded anti rotational deadbugs (e/s)

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Warm up: 5 mins bike

Lats for day: 6 rounds
- 6 triceps roll backs (4 kg)
- 5 Pendley rows (25 kg)

Grip & Core: 3 rounds
- 30" active bar hang
- 10 Russian KB swings (16 kg)
- 10 Oblique raises e/s (16 kg)
- 10 weighed sit-ups (8 kg)

After another long AF day ™️ (this time I skipped Brussels, since my back was being annoying and wanted to enjoy the hot pad at home), this short & sweet work out was what I needed. Could have done more weight on some exercises? Probably. But I still worked out, which is what matters

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Lats: 7 rounds
- 4 single arm benth over dumbbell rows e/s (15 kg)
- Rest as needed

Grip: 4 rounds
- 30" active hang
- 3 pinch plate around the world e/d (10 kg)

Core: 4 rounds
- 10 side plank rotations e/s
- 10 windmills e/s (8 kg KB)
- 30" side plank e/s

The warm humid weather made this harder than I think it should have been. Or maybe it was the not so great sleep. Or yesterday's workout. Who knows. It's done

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Warm up 1:
- 1 km walk
- 10 mins erg bike

Warm up 2: 3 rounds
- 1 min foam rolling thoracic spine
- 20 banded pull aparts
- 10 overhead deadbugs (5 kg - shoulders being tired from last few days)

Triceps, core & pull: 3 rounds
- 10 skull crushers (7,5 kg)
- 6 bent over single arm kettle bell rows e/s (16 kg)
- 40 sec Chinese face up plank

Cool down:
- 1 km walk

Sore from the 4 workouts this week + my left calf is still annoying from the cramp I got on Wednesday doing those hamstring curls at the rings. Still managed to get some decent workout today. Felt better than yesterday's.

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #PullUps #GymGoals

Today's #Workout

Warm up: 3 rounds
- 20 deadbugs
- 30" squat with rotations
- 3 ATG squats with 3" pause at bottom e/s

Core: 3 rounds
- 16 Russian twists (12 kg)
- 10 prone Ys (2 kg)

Modified pull ups: 10 rounds
- 4 toe assisted pull ups
- 45" rest
(also known as a 10 min EMOM)

Just something quick and easy to move a bit, not much more

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

1 km walk + 8 mins bike

Warm up: 3 rounds
- 20 banded pull aparts
- 10 overhead deadbugs (7 kg)

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

Strength: 3 rounds
- 45 sec batwing hold (7 kg)
- 10 chest supported DB rows (10 kg)
- 10 DB lateral raises (4 kg)

1 km walk

Needed some movement after the last three days of travel & site visit mostly standing / just walking. Not a fan of the super loud hard dance that was playing today, so I hid in a far away corner where the music wasn't as loud to do my thing

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Mobility: 2 rounds
- 10 banded pass overs
- 10 manmakers

Warm up: 8 min AMRAP
- 3 power snatch (empty bar, 15 kg)
- 3 2" pause front suqat (emtpy bar, 15 kg)
- 10 deadbugs
- 4 up-downs
- 8 box step ups

Strength: 6x every 90 sec: 2 2" pause front squat (at around 80% of 1RM) #PauseFrontSquat #FrontSquat
- 35 kg
- 36 kg
- 37 kg
- 38 kg
- 39 kg
- 40 kg

Workout: Camaro (scaled to)
- 2 rounds:
- 15 power snatch (empty 15 kg bar)
- 15 bar facing burpees
- Finished in 4:37
- At minute 6: 2 rounds:
- 12 overhead squats (empty 15 kg bar)
- 12 burpee box step overs (20 in)
- Finished in 4:26
- At minute 12: 2 rounds:
- 10 squat snatch (emtpy 15 kg bar)
- 10 burpee box get over (24 in)
- Finished in 4:55

Getting into the WODs again, having fun, this one left me quite flushed for a while after, but I kept a good tempo & scaled well since goal was 4:00 per round and timecap 5:00 to get some at least some rest between parts.

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

Today's #Workout

Warm up
- 20 banded pull aparts (9 kg band)
- 10 overhead deadbugs (7 kg)

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

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

Lats & arms: 5 rounds
- 45" batwing hold (6 kg)
- 10 chest supported DB rows (10 kg)
- 10 lateral DB raises (3 kg)

More core: 3 rounds
- 10 deadbugs
- 20 quadruped opposites
- 30" side plank e/s
- 30" plank (on hands)

1 km walk there & 1 km back too

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Warm up: 3 rounds
- 20 banded pull aparts
- 10 overhead deadbugs (7 kg)

Core: 4 rounds
- 3 V-up complex (modified to: tuck up, leg out, leg out, tuck up)
- 20" superman hold

Biceps, core & pull: 3 rounds
- 8 renegade rows e/s (7,5 kg)
- 20" active bar hang
- 10 barbell bicep curls (12,5 kg)

Lats for days: 5 rounds
- 8 triceps roll baks (2,5 kg)
- 6 Pendley rows (3 rounds 30 kg, 2 rounds 25 kg)

Grip & core: 4 rounds
- 16 m suitcase carry e/a (20 kg)
- 10 oblique raises e/s (20 kg)
- 10 weighed sit ups (8 kg)

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grips #Pullups #GymGoals

Today's #Workout

Warm up: 3 rounds
- 20 banded pull apart (9kg band, doubled)
- 10 overhead deadbugs (7 kg DB)

Upper back & pulling: 3 rounds
- 10 inverted rows
- 10 prone Ys (1 kg plates)
- 10 banded lat pull downs (15 kg band)

Lat building: 6 rounds
- 6 single arm bent over DB rows (first round 12,5 kg, then Ona said go up, 15 kg)

Grip: 4 rounds
- 30" active bar hang
- 3 plate pinch around the world e/s (rigged a 5 kg plate with 2 1kg plates and a thick elastic to make a 7 kg plate, since 5 is too light & 10 is too heavy at the moment)

Core: 4 rounds
- 10 plank rotations e/s
- 10 standing banded fire hydrants e/s
- 10 single leg straddle e/s

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grips #Pullups #GymGoals

#workoutoftheday

X5:
1️⃣ banded pull-up x5
2️⃣ banded dip x5
3️⃣ [3 single-unders + 1 double-under] x10
4️⃣ push-up x3
5️⃣ sit-through 10x/side
6️⃣ elevated single-calf raise x10/side @ 2kg

For the rope skipping combo the number of max reps I could do without stopping is 3. I'm lacking endurance for the 4th DU, my jump is not performed well. Still I feel that I'm improving.

#fitodon #fitness #mastolift

#workoutoftheday

X5:
1️⃣ banded pull-up x5
2️⃣ banded dip x5
3️⃣ [3 single-unders + 1 double-under] x10
4️⃣ push-up x3
5️⃣ sit-through 10x/side
6️⃣ elevated single-calf raise x10/side @ 2kg

For the rope skipping combo the number of max reps I could do without stopping is 3. I'm lacking endurance for the 4th DU, my jump is not performed well. Still I feel that I'm improving.

#fitodon #fitness #mastolift

#workoutoftheday

X4:
1️⃣ banded pull-up x6
2️⃣ fitball hamstring curl x12
3️⃣ push-up x3
4️⃣ lunge x24 @ 15kg
5️⃣ mountain climbers x60
6️⃣ fitball ab roll out x10

➡️ 15-min k-pop dance
#StrayKids #lalalala #megaverse
https://youtu.be/oFvNQUHbOik
#ateez #bouncy #halazia #guerrilla
https://youtu.be/gQKufh2hl9w

My two kids joined me in this workout. I even had to help them inside the band and lift them up to do the pull-ups 😁
It took us ages to finish 4 laps but we had fun!

#fitodon #fitness #mastolift #kpop #dance

#workoutoftheday

X4:
1️⃣ banded pull-up x6
2️⃣ fitball hamstring curl x12
3️⃣ push-up x3
4️⃣ lunge x24 @ 15kg
5️⃣ mountain climbers x60
6️⃣ fitball ab roll out x10

➡️ 15-min k-pop dance
#StrayKids #lalalala #megaverse
https://youtu.be/oFvNQUHbOik
#ateez #bouncy #halazia #guerrilla
https://youtu.be/gQKufh2hl9w

My two kids joined me in this workout. I even had to help them inside the band and lift them up to do the pull-ups 😁
It took us ages to finish 4 laps but we had fun!

#fitodon #fitness #mastolift #kpop #dance

#workoutoftheday

X2:
1️⃣ rope skipping combo: [3 SU + 1 DU] x10
Then I felt a sudden but light pain on my problematic right calf and I decided to leave this exercise off. Damn it, I hope it won't bother me for the rest of the week 😭

X5:
2️⃣ banded pull-up x5
3️⃣ banded dip x3
4️⃣ burpee x10
4️⃣ single-leg Romanian deadlift @ 12 kg x8/leg
5️⃣ single-leg bridge x10/leg

#fitodon #fitness #mastolift

#workoutoftheday

X5:
1️⃣ banded pull-up x5
2️⃣ rope skipping: 3 SU + 1 DU x10
3️⃣ push-up x3
4️⃣ back squat @ 14kg x12
5️⃣ sit-through x16 (x8/side)
6️⃣ single-calf raise @ 2,5kg x12

I want to get more serious about learning double-unders, so this evening I changed strategy and did one double-under every 3 single-under.
The max reps of this combo I could chain without stopping is 4.

#fitodon #fitness #mastolift

#workoutoftheday #circuittraining

2x45s, 2x30s:
1️⃣ squat jump
2️⃣ punching bag
3️⃣ flutters
4️⃣ lateral shoulder raise @ 6kg
5️⃣ lunges
6️⃣ one-leg hopping into circles
7️⃣ front shoulder raise @ 10kg
8️⃣ reversed plank
9️⃣ battle rope
🔟 4-tempo lying leg raise

#fitness #fitodon #mastolift

#workoutoftheday

I felt a bit tired and I didn't complete 5 laps as usual, only 4. I guess I still haven't completely recovered from Saturday's urban trail.

X4:
1️⃣ banded pull-up x5
2️⃣ hanging knee raise x10
3️⃣ push-up x3
4️⃣ deadlift x10 @ 40kg
5️⃣ burpee x10
6️⃣ side plank 30s/side

#fitodon #fitness #mastolift