Today's #Workout

Mobility:
- 15 min GoWod activation routine
- banded 7s

Warm up: 8 min AMRAP
- 30" row
- 5x down dog to seal
- 10x alternating scorpion
- 5x single arm DB bench press e/s (7 kg)

Strength: Bench Press 4x 2:30 #BenchPress
- 10x bench press (20 - 21 - 22 - 23 kg)

Workout: "Tottenham Hotspur", 15 min AMRAP, scaled to
- 8 cal row
- 10+5(n-1) elevated push ups
I got to round 7, but only did 24 of the 40 pushups of the round (so a total of 215 reps if I mathed right)

While my hamstring seems to be about 99% (Still gotta retest 1RM deadlift and stuff, those are still being built back up), I finally am a proper crossfitter and fcked up my shoulder (probably the twice pike push up workout of Friday / Monday past). So I am paying more attention to shoulder movements, being more careful, scaling a lot more, and started with extra activation / warm up with GoWod for the painy parts.

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

Just cleaned up enough space in my office for my bench and hand weights. My plan is to do 10 bench press reps before every cup of coffee. I drink coffee continuously, so I should get an arm workout over the course of a day.

#weights #benchpress #exercise #coffee #weightlifting

How heavy are avali anyway? https://bsky.app/profile/azarokkusu.bsky.social is finding out! XD 

My fellow avali 'helping' them out are: https://bsky.app/profile/misty-jinn.bsky.social, https://bsky.app/profile/luminary-songbird.bsky.social, https://bsky.app/profile/nezomifloof.bsky.social, https://bsky.app/profile/vixxie.bsky.social, and Ramalis! https://bsky.app/profile/toddavali.bsky.social is actually helping by spotting, though how much help that actually is is questionable XD

Art is by the lovely https://bsky.app/profile/felisrandomis.bsky.social!

#avali #bat #weightlifting #weights #benchpress

Today's #Workout was #Patseruurtje #GymBroHour

Warm up: 25 min erg bike / 10 km

Mobility: banded 7s

Strength: Bench press 4 rounds, every 2:30 #BenchPress
- 3x 33kg each round

Accessory: 4 rounds
- 10 triceps roll backs (4 kg)
- 10 KB pass through in plank e/s (12 kg)
- 10 seesaw presses e/s (7,5 kg)

Happy I still could bench press this after yesterday's 100 bench presses. Triceps roll backs felt fine at 4kg but too much at 5kg. Oh well.

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

📈 Maximizing Smith Machine Chest Press 📈

👉 Set a flat bench under the bar.

👉 When lying down, the bar should align just below nipple line.

👉 Bar path = slight arc down toward lower-mid chest

👉 Tempo: 2–3 seconds down

👉 Stop just above chest or gentle touch, don’t bounce the weight off the chest.

#chestpress #chestworkout #pecs #upperbodyworkouts #smithmachine #benchpress #workout #exercise #howto #stepbystep #weightlifting #onlinecoach #personaltrainer

Today's #Workout

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" hold RDL (1st round, 30 kg), SLRDL (2nd round, 27 kg)
- 10 KAS bridges (27 kg)
- Superset: 8 Bulgarian split squats (2x 7kg) + 8 Bulgarian split squats (1x 7kg) + 8 Bulgarian split squats (body weight) e/s

Warm up: Banded 7s

Strength: Bench Press
- 5x 5 Bench Press @ 75-80% of 1RM = 30kg

Accessory: 4 rounds
- 10 front raises (2x 4kg)
- 10 single arm triceps extensions (4 kg)
- 32 m suitcase carry e/s (20 kg)

Love me a Gym Bro Session with bench press because flexing a work is happening 😅

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Patseruurtje #GymBroHour #BenchPress

Flat color comm for https://furaffinity.net/user/DigiLord

#furryart #raptor #feline #spotter #benchpress #digilord

Why Perform the Dumbbell Single Arm Chest Press 💪

The main benefit of the single-arm chest press is combining chest and triceps training with anti-rotation core work, making it both a strength and stability builder.

#dumbbell #chestpress #chestday #workout #exercise #weightlifting #strengthtraining #benchpress #tips #advice #onlinecoach #personaltrainer

🏋️ Perfect Your Bench Press
Tight back ✅ Feet flat ✅ Controlled descent ✅ Bar to mid-chest ✅ Explosive press ✅ Strength built safely 💪

#BenchPress #ChestDay #StrengthTraining #GymForm #FitnessMotivation