parkrun this morning, but I used it as a chance to do my TrainAsOne 6 minute assessment run. So a slow start, followed by 6 minutes of running flat out and finishing the rest of the 5km, trying to keep my heart rate in zone 3.
So even though I had a sprint in the middle, overall, it was a slow stopwatch time at parkrun today. But, TrainAsOne needs these assessment runs to determine my fitness and pace, so a worthy sacrifice :)
#parkrun #TrainAsOne #running #workout
#Workout
Alle zwei Tage die Alpe du Zwift rauf ist mittlerweile auch nach der Arbeit möglich.
Vor zwei Monaten ziemlich undenkbar. Vielleicht am Wochenende einmalig aber nicht abends nach der Arbeit.
Habe deutlich zu lange gebraucht um die Companion App zu nutzen und den Trainingsscore zu beachten.
Seit 2022 habe ich mit Unterbrechungen monatelang am Stück täglich den Gegenwert von 1200kcal weggefahren.
Viel zu viel.
Dann kam ich natürlich in die Überbelastung, die Ausdauer fiel wieder ab.
Jetzt bin ich zum ersten Mal beim Trainingsscore über 42 und gefühlt wird es immer leichter, die ca 90 Minuten rauf zu fahren.
Der Anteil des FTP (gelb) und des Übergangs zum Vo2max nimmt von Woche zu Woche zu.
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
Friday #Workout:
22 minutes of yoga for runners.
30 minutes of strength training.
KM of #Running #Cycling (°C, % humidity, with a KM/H wind).
Strength was challenging, and then out for another Zone 2 run. Went really well, felt a bit harder than others, but the zones say it was about the same. 🤷🏻 Maybe it was the #IceBeard slowing me down. 🤣 Picked up groceries, wandered home, and got on with my day.
This morning's #workout #music is from Bad Bunny. Admitting this is my first listen to him. I figured anyone who is getting so much guff from the Whine House deserves a listen. Good stuff.
https://youtu.be/ouuPSxE1hK4
#BalanceTraining #KettleBells #Latin #Rap #BadBunny
Moscow Fitness Area Reviews: Is it Worth Your Time?
<p>Moscow Fitness Area is a popular destination for those seeking a comprehensive workout experience. But is it truly worth your time and effort? In this article, we'll delve into the pros and cons of visiting Moscow Fitness Area, helping you make an informed decision.</p>
What to Expect
...
🔗 https://userreview.net/en/products/moscow-fitness-area-reviews
Sie möchten leiser trainieren? Unsere #Empfehlung - die neue Gymfloor® Bodenschutzplatte - SCHALLSCHUTZ - 1000 x 1000 x 20 mm als #Unterlage. Für Details 👉 https://www.megafitness.shop/bodenschutzplatte-acoustic-1000-x-1000-x-20.html
#lautheit #schalldämpfung #leise #leiser #homegym #training #boden #bodenbelag #fitness #workout
Today's run was a progression run. A slow pace for 17 minutes, medium pace for 17 minutes and fast pace for 17 minutes, followed by a recorded 5 minute cooldown jog/walk so TrainAsOne can assess my recovery.
(For who don't want to see my running posts, I will always use the #workout hashtag, so you can mute that tag to avoid them)
I left it too late in the morning though, and the temperature had risen higher than I expected, so I struggled with the heat a lot. I hit a HR max of 171, which is higher than I've gone in a long time! I'm carrying extra body fat since covid, and that makes it harder for me to shed heat during hard runs, which I feel on days like today!
One day I'm going to come to terms with the fact that my "fast" pace today is slower than my old training pace, but today is not that day :P
But, I did it!
#fitness #running #workout #TrainAsOne
Today's workout
Warmup, rehab, prehab
18kg KB 3x8 single leg single hand contra lateral Romanian deadlifts e.s.
(slightly assisted by a chair for balance)
8kg club 5x10 d.h. shield casts e.s.
10kg club 4x10 d.h. alternating circles e.s.
horse stance 3x55 seconds
stretching
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
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
Thursday #Workout:
11 minutes of yoga for runners.
20 minutes of kickboxing.
11.33 KM of #Running (-16°C, -22 windchill, 85% humidity, and 10 KM/H wind).
Passed 1000 #AppleFitness workouts in about two year or so. Kickboxing was fun and reminded me that I miss going to #KungFu.
Run was another solid Zone 2 run - the ratio between Z2 to Z1/3 seems to be going up. Another #IceBeard day, but also a pants day.
This mornings #workout #music is from SUMIN & Slom doing some slick #popMusic in the vein of #SadeAdu
https://youtu.be/AR2dshGd4vk
#KoreanMusic #Kpop #TripHop #KettleBells
Workout today.
Muscles are work in progress, and my body skin condition is not good, so I used a filter.
Have a great day ✌️
#workout #fitness
Muscles are work in progress, and my body skin condition is not good, so I used a filter.
Have a great day ✌️
#workout #fitness
'Affair Evasion' Guide Creates Accidental Olympians
Comiket book on escaping tabloids turns cheaters into parkour pros. Ironically, their ripped bodies now stand out more!
https://alt.andpaper.net/en/articles/20260205-infidelity-workout/
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
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