Hoy, en #CrossFit, somos 8 chicas y 2 chicos.
ENTRENADOR: Buenos días, chicas.
UNO DE LOS CHICOS: Bueno, hay dos chicos.
ENTRENADOR: Buenos días, chiques.

Casi corto el calentamiento para aplaudir.

Eso sí, un "OLE" se me ha escapado.

#gymgirl

#workoutOfTheDay

Bar Muscle Up program, week 5 day 1

Warm-Up:
* 5' Bike Erg
* 10' Go-WOD

EMOM 12'
* 5 Kipping C-Swings
* 6 Box Turnovers
* 6/6 Single Arm Half Kneeling Lat Pulldowns

4x
* 1 Weighted Pull-Up with 6.5kg
* 1 Explosive Pull-Up
* 30" L-Sit

3x
* 3 Ring Dips

Slow but steady. #workout #wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness

Today's #Workout

Hamstrings: 4 rounds
- 5x 35" Nordic hamstring curl hold (10" rest in between)
- 10 KAS Bridges (35 kg)
- 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)

Push ups:
- 3 rounds
- 10 Triceps Kick Backs e/s (6 kg)
- 10 DB Pull Overs (6 kg)
- 10 Negative Push Ups
- 2 rounds
- 15-20" Bottom of Push Up Hold
- 10 Plank transitions

After yesterday's deadlifts + accessory, I still did some more hamstring work because it feels like my legs are slacking, or I am. And then some push up work because well, it's needed.

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

Today's #Workout #Patseruurtje

Warm up 1: 10 mins bike

Warm up 2: 8 mins AMRAP
- 3 inchworms
- 10 banded goodmornings
- 10 Russian KB swings (12 kg)
- 5 deadlifts (empty 15 kg bar)
- 8 single leg Romanian deadlifts e/s (12 kg)

Strength: Deadlifts 4x 2:30 min
- 5 deadlifts at 80-85% 1RM
Tried first round at 80ish % (75 kg) then lowered to 65 kg because I was not keeping brace properly

Accessory: 16 min EMOM
- 8 Nordic hamstring curls
- 15 heel elevated narrow stance goblet squats (12 kg)
- 40" deadbugs
- 20 walking lunge steps

Seems my body is not 100% at the moment, but went, did a workout.

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

#workoutOfTheDay

Patser-uurtje light (still sick)

5 sets, every 2'30" 1 set
* 5 Deadlifts @ 90kg. More wasn't happening.

EMOM 16`
* 8 Nordic Hamstring Curls
* 15 Heel Elevated Goblet Squats with 12kg
* 40" Weighted Deadbugs with 10kg plate
20 Walking Lunges

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

Today's #Workout

Mobility: 15 min GoWod

Warm up 1:
- 4x 30" machine (row - echo bike - ski - echo bike)

Warm up 2: 3 rounds
- 10 deadbugs
- 3 broad jumps
- 10 suitcase deadlifts e/s (16 kg)
- 3 clean deadlifts (pvc - bar)

Strength: Clean deadlift 5x 2:00
- 3 clean deadlifts @ 90-95% 1RM (of clean) -> 35 kg

Workout: "Mille-feuille" 5x 5:00 sets (time cap per set: 4:00) did RX
- 20 cal row
- 20 cal ski erg
did: 3:04 - 3:04 - 3:14 - 3:13 - 3:21

The wod itself was pure cardio & high intensity, and apparently I had some pent up something to burn, because even feeling depleted & exhausted I managed to do fairly good according to the notes (top performers: 2:40-3:20 / set)

Also, not the kind of mille-feuille I would rather have.

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

#workoutOfTheDay

The actual #wod was death by cardio, I let @sadedoes enjoy that. I'm a bit too easily winded at the moment...

Bar Muscle Up program week 4 day 2

EMOM 12'
* 5 Hollow Jump over elastic + kickback + back
* 6 Hollow Box 2 Drills
* 3 Russian Dips off box

4x
* 2 Weighted Dips with 3kg dumbbell
* 15 V-Ups (completely winded after that)

3x
3 Explosive Pull-Ups

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

Sunnuntaina kisattiin hyroxin virallisissa kisoissa helsingin messukeskuksessa. Vaikka sinne ei mitään sijoituksia mentykään hakemaan, oli voitto silti meidän, koska suoritus onnistui täysin ja alle 1,5 tuntiin. Juoksuvauhti pysyi tasaisena alusta loppuun ja pisteet suoritettiin ilman virheitä ja häsläämistä.
Vaikka juoksu ei olekkaan meidän vahvuus, pisteiden suoritusvauhdissa oltiin kuitenkin top 30% vauhdissa 💪.
Aika 1:28:16

#hyrox #hyroxsuomi #crossfit #urheilu

#workoutOfTheDay

Bar Muscle Up program, week 4 day 1

Didn't go quite as smooth due to still dealing with a bit of an irish leprechaun I picked up on the way out...

EMOM 12'

* 5 Hollow Jump over elastic + kickback + back
* 6 Hollow Box 2 Drills
* 3 Russian Dips off box

4x
* 1 Weighted Pull-Up @ 5kg
* 2 Explosive Pull-Ups
* 30" L-Sit in rings

3x
* 3 Ring Dips

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