#workoutOfTheDay

#foundations day - focus deadlifts! I like lifting the dead.

3x
* 5 Jefferson Curls
* 10 Back Extensions
* 12 Hamstring Curls (with 20lbs metball)
* 1' Rest

3x
* 10/10 Single Leg Glute Bridges (16 ➡️ 20 ➡️ 24kg)
* 8/8 Single Leg Kettlebell Deadlifts (16 ➡️ 20 ➡️ 24kg)
* 10 Russian Kettlebell Swings ((16 ➡️ 20 ➡️ 24kg)
* 1' Rest

3x
* 5 Deadlifts (20 ➡️ 50 ➡️ 70kg)
* 10 Kettlebell Sumo Deadlift High Pulls (16 ➡️ 20 ➡️ 24kg)
* 3 Nordic Hamstring Curls
* 1' Rest

EMOM 20'
* 12 Kettlebell Sumo Deadlift High Pulls
(twice with 28kg, twice with 32kg)
* 8 Nordic Hamstring Curls
* 12 Russian Kettlebell Swings (twice with 28kg, twice with 32kg)
* 6 Deadlifts (started 80kg ➡️ 90kg ➡️ 100kg and then 120kg just for good measure)
* 1' Rest

#wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting

Today's #Workout Rehab / Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian dead lift hold e/s (30 kg)
- 10x KAS glutes bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x body weight Bulgarian split squats e/s (8kg DB)

Shoulder: 2 rounds
- 10x banded flexions
- 10x banded angels
- 10x banded lateral raises
- 10x bottom up KB strict press e/s (4 kg)
- 2x 10m overhead walk (7,5 kg bar + 5 kg hanging with elastic on each side)
- 5x push presses / split jerks (20 kg)

It felt hard, probably because I am tired (and still snotty) but it was done, some technique work for the split jerks too

#HamstringPT #HamstringRehab #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

#workoutOfTheDay

#core day

4x
* 30" Reverse Lunges
* 30" Hollow Hold
* 30" Bar Hang
* 30" Box Step-Ups (24" box)

5 sets, 1 set every 5'
* 8 Strict Leg Raises
* 12 Weighted Box Step-Overs (with 2 12.5 dumbbells)
* 16 Dumbbell Front-Rack Lunges (with 2 15kg dumbbells)
* 20 Sit-Ups
* Max Up-Downs

2' Rest between each set
Results:

Managed to squeeze out 33, 42, 37, 33 and 37 Up-Downs.

#workout #crossfit #wod #endgame #functionalfitnessEndgame #fitodon #gym #fitness

Today's #Workout

Mobility:
- 15 min GoWod
- Banded 7s

Warm up: 9 min AMRAP
- 30" row
- 5 scap pull ups
- 5 single arm ring rows e/s
- 5 ring muscle up transitions
- 5 wall balls (3kg)

Workout: "open 20.5", for time, time cap 20:00, split as you want, scaled to
- 40 ring muscle up transitions
- 80 cal row
- 120 wall balls (3kg)
Split into 8 rounds (5 - 10 - 15 reps), and finished in 18:31

The RMU transitions felt super slow compared to people doing kipping pull ups, but I practiced stuff, some reps more successful than others

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

#workoutOfTheDay

"Open 20.5"

For time, partitioned any way

* 40 Kipping Pull-Ups - the first time ever?!
I didn't feel like doing ring rows / ring transitions, and it was a bit much for strict pull-ups... so I tried some kipping. Which went way better than expected!
* 80 kcal Bike Erg
* 120 Wall Balls (12 lbs ball, my shoulder wasn't liking the impact today)

Partitioned in 10 rounds

Finished in 17'41"

#wod #crossfit #workout #endgame #functionalfitnessendgame #fitodon #gym #fitness #gymnastics

Today's #Workout

Mobility: 10 mins GoWod

Warm up: 8 min AMRAP
- 30 single unders
- 10 banded pass throughs
- 5 dynamic squats
- 3 snatch grip deadlifts
- 3 high hang muscle snatches
- 3 overhead squats
- 5 sit ups

Strength: 5x every 1:30: 2 TnG power snatches + 1 overhead squat #PowerSnatch #OverheadSquat
- 25 kg
- 27 kg
- 27 kg
- 27 kg
- 27 kg

Workout: "Annie", time cap 12 min, scaled to: 50 - 40 - 30 - 20 - 10 #Annie
- Single unders (since I do not have double unders at all)
- Ab-mat sit ups
Finished in 9:19

Needed the workout after the shitty work day. Happy with the snatch / overhead squat weight, it did feel like I had some margin, I think it was less than RPE7.

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

#workoutOfTheDay

First strength part, working on the snatch:

5x 2 Touch-and-Go Power Snatches +1 Overhead Squats with 25kg on the bar.

The #workout was "Annie"

50 - 40 - 30 - 20 - 10
* Single Unders (normally doubles, but yeah.. ain't got those)
* Sit-Ups

Finished in 8'34"

#wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness

Today's #Workout more #Patseruurtje #GymBroHour

Mobility: 10 mins GoWod

Warm up: Banded 7s

Strength: 10min E2MOM #SeatedZPress
- 5 Z-press 22 kg

Accessory: 16 min EMOM
- 10 Skull Crushers (5 kg) #SkullCrushers
- 10 Chest Flies (2 kg, hi shoulder!) #ChestFly
- 40" Hollow Hold
- 40" Lateral Raises - ended being 12 reps (3 kg) #LateralRaises

It was a chill workout, gave me a nice arm pump 😅

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

#workoutOfTheDay

#foundations class, after sitting a whole day at #cfgmgmtcamp

3x
* 30" Prone Swimmers (started with 1.5kg plates, upped to 2.5 by the 3rd round)
* 15 Floor Plate Presses (10 - 15 - 20kg plate)
* 10 Dumbbell Flies (2x7.5kg)

3x
* 30" Plank Hold (with 5 - 10 - 15kg plate on the lower back)
* 10 Wall Taps
* 8 Dumbbell Bench Presses (2x10 - 2x12.5 - 2x15kg)

EMOM 20'
* 45" Ring Plank Hold
* 12 Dumbbell Bench Presses (with 2x15kg)
* 15 Push-Ups (with feet elevated with 2 green plates)
* 3 Wall Walks
* 1' Rest

#wod #workout #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness

This morning's #Workout Rehab/Prehab/Accessory

Hamstrings: 2 rounds
- 5x 30" Nordic hold
- 5x 5" SLRDL hold e/s (30 kg)
- 10 KAS bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squats e/s (8 kg)

Shoulder: 2 rounds
- 12 banded shoulder extensions
- 12 banded angels
- 12 banded abductions e/s
- 12 Bottom up KB strict press e/s (4 kg)

It seems like the additional shoulder work on Saturdays is paying off. Painless jerks & snatches this week,

#HamstringRehab #ShoulderReahab #RotatorCuffRehab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

#workoutOfTheDay

#core class

4x
* 30" Hollow Hold
* 30" Banded Good Mornings
* 30" Sit-Ups
* 30" Dumbbell Bicep Holds (with 2 10kg dumbbells)
* 1' Rest

AMRAP 25' - Teams of 2
* 15 syncro Leg Raises
* 30 Russian Kettlebell Swings y-g-i-g (24kg kettlebell)
* 20 Partner Medball Sit-Ups (with 8kg medball)
* 200m Farmer Carry y-g-i-g (2x20kg)

#workout #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #wod

Today's #Workout

Mobility: 15 min GoWod

Warm up: 8 min AMRAP
- 20 single unders
- 4 inchworms
- 10 roll & reaches
- 10 deadbugs
- 3 snatch deadlifts
- 3 high hang muscle snatches
- 3 power snatches

Workout: "open 11.1", 10 min AMRAP, scaled to
- 30 single unders
- 15 power snatches, 20 kg
did 4 rounds & 35 reps

Gymnastics, toes to bar focus, 10 min EMOM
- Odd: 6-9: supported arch to knee raises
- Even: 4 dragonflags

Snotty, so whatever I did, I did. Also taught yoga afterwards

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

#workoutOfTheDay

"Open 11.1"

AMRAP 10'
* 30 Single Unders (doubles still no go)
* 15 Power Snatches with 20.5kg bar.

Finished 6 rounds

Afterwards some additional suffering with gymnastics

EMOM 10'
* Odd minute: 5-8 Arch to Knee tucks
* Even minute: Dragon Flags

#wod #workout #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness

Today's #Workout was #Patseruurtje alias #GymBroHour with a #StrongMan #StrongWoman twist

Mobility: 15 min GoWod

Warm up:
- Banded 7s
- Halo warm up

Strong(wo)man workout: 40 min E2MOM
- 24 axle bar deadlifts ygig (first 2 rounds 50,5 kg then my grip gave up, so 40,5 kg)
- 90" sled pull ygig (105 kg)
- 20 strict dumbbell press ygig - partner holds overhead (7,5 kg)
- 90" yoke carry ygig (83 kg)
- 30 dumbbell bench presses ygig (7,5 kg)

It was fun, I got to cheer, motivate & coach someone that hadn't done this kind of workout before and she was grateful 😊

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 7 min AMRAP
- 30" machine
- 3 clean deadlifts
- 3 hang muscle cleans
- 3 front squats
- 3 push presses
- 3 down ups

Workout: "Soldiers & Sailors" intermediate scaling:
- 10 min EMOM: 150 m row
- 2 min rest
- 8 min EMOM: 1 squat clean & split jerk (30 kg)
- 2 min rest
- 10 min EMOM: 8 bar facing burpees

Happy I went after a crappy work day (and sleep). It went much better than expected & I feel way better than before. Jan asked if I wanted to test his 30 kg bar for the C&J in the warm up (so I wouldn't have to keep changing plates) and it went very well so I took that weight for the workout (I was planning 25 since I think my 1RM is about 35 kg - haven't tested it in a while - and it should be around 70% of 1RM)

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

#workoutOfTheDay

Simple workout today: "Soldiers and Sailors". Simple but not to be underestimated

EMOM 10'
* 400m Bike Erg

2' Rest

EMOM 8'
* 1 Clean And Jerk - 2 at 35kg, 2 at 37kg, 2 at 39kg and then 2 at 40kg.

2' Rest

EMOM 10'
*10 Bar-Facing Burpees

#wod #workout #crossfit #fitodon #gym #fitness #functionalfitnessEndgame #endgame

#workoutOfTheDay

#foundations day, with squat focus

3x
* 10 Narrow Squats
* 10 sumo squats (16kg kb from 2nd round)
* 10 Goblet Squats (16kg kb from 2nd round)
* 10/10 Banded Side Shuffles
* 10/10 Single Leg Glute Bridges (17.5kg from 2nd round)
* 1' Rest

3x
* 12 Reverse Lunges
* 12 Wall Balls (14lbs ball)
* 5/5 Bulgarian Split Squats (2x8kg kb from 2nd round)
* 1' Rest

EMOM 20'
* 8/8 Front Foot Elevated Split Lunges (16 / 16 / 17.5 / 17.5kg)
* 6 Paused Back Squats (50 / 60 / 70 / 70kg barbell)
* 6/6 bulgarian split squats (2x8kg kb)
* 12 wall balls (14lbs ball)
* 1' Rest

#workout #wod #crossfit #functionalfitnessEndgame #endgame #fitodon #gym #fitness

#workoutoftheday #running

Calf has completely healed. The focus for this easy run was on form. I adapted my pace according to occasional discomfort and it was truly an enjoyable session.

I hope to get back into consistent running 2x/week.

Also I've received a lot of suggestions for running apps and tracking solutions, so next time I will test @Codeberg #FitoTrack

#fitodon

Today's #Workout Rehab/Prehab/Accessory

Hamstrings: 2 rounds
- 5x 30" Nordic hold
- 5x 5" SLRDL hold e/s (30 kg)
- 10 KAS bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squats e/s (8 kg)

Shoulder: 2 rounds
- 12 banded shoulder extensions
- 12 banded angels
- 12 banded abductions e/s
- 12 Bottom up KB strict press e/s (4 kg)
- 2x 10 m unstable overhead walk (7,5 kg bar + 5 kg dangling on each side)

I really need to get the shoulder back in order, and keep the hamstring going on well. So accessory work it is.

#HamstringRehab #HamstringPT #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

#workoutOfTheDay

#core class

4x
* 30" Hollow Hold
* 30" Side Plank Pulses
* 30" Wall Taps
* 30" Tuck Hang
* 1' Rest

EMOM 25'
* 10 GHD Sit-Ups (round 1-4) / V-Ups (round 2-3-5)
* 10 Bicycle Crunches (L+R=1)
* 3 Wall Walks
* 6 Strict Leg Raises
* 1' Row Erg

400m Walk

TABATA 8' without pause
* 20" Hollow Hold
* 10" Sit-Ups

#crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #wod #workout