Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds
- 1 min machine
- 10 box step ups
- 10 alternating Cossack squats
- 5 PVC clean pulls
- 5 PVC hang muscle clean
- 5 PVC front squats

Strength: clean complex 6x 2min
- 1 clean pull + 1 hang squat clean + 1 front squat @65-70% 1RM
- first four rounds 25 kg, last two 27 kg

Workout: "Wolkswagen Beetle" 4x 3 min AMRAP, 1 min rest in between, continue where you left
- 20 box step overs (20in)
- 10 deadlifts (48 kg)
I did: 2 rounds - 2 rounds 1 rep - 1 round 29 reps - 2 rounds 2 reps, total 8 rounds 2 reps

The clean complex felt good, I keep forgetting I can/may jump again, so in the squat clean sometimes I still without. Jump would allow for more weight (and it feels way easier when I do). I could do the workout as prescribed with RX weights & heights & movements, which is a rarety 🎉 🥰

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

Yesterday's #Workout

Mobility: 10 min GoWod + Banded 7s

Warm up: 2 rounds
- 1 min easy row
- 5 scapular push ups
- 20" plank hold
- 5 single arm ring rows e/s

Gymnastics: Handstand walk focus
Warm up: 3 rounds
- 10" single arm plank hold (rounds 1&2), 5 hand wall walk
- 6 push ups to down dog
- 1 min rest

12 min EMOM (adapted to my ability)
- 30" L handstand push aways
- 30" hollow hold
- 1 wall walk + 5" hold + try to balance
- 30" superman hold

Workout: Hyacinth, 15 min AMRAP (RX amounts / scaled push ups)
- 450 m row
- 25 elevated push ups
Did 3 rounds + 11 push ups into the 4th

It was weird training after lunch on a Saturday, but with the training efficiency seminar in the morning it was the only way, plus they moved the WOD to after lunch so it was perfect timing.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 7 min AMRAP
- 30" machine
- 30 single unders
- 10 alternating Cossack squats
- 5 muscle cleans (pvc -> barbell)
- 5 strict presses (pvc -> barbell)
- 3 front squats (pvc -> barbell)

Strength: Clean & Jerk 7x every 90"
- 2 power cleans + 1 push jerk @65% 1rm / PRE6 (30 kg)

Workout: "Freesia" 3x (4 min work / 2 min rest), intermediate amounts, scaled movements to
- 60 single unders
- 15 front squats (25 kg)
- 60 single unders
- max power cleans (10 - 12 - 11)

My right arm / shoulder was not entirely happy with the workout, and my generally being slow at stuff was frustrating. but done

And taught yoga afterwards.

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

Today's #Workout another #Patseruurtje !

Mobility: 22 min GoWod

Warm up: banded 7s

Strength: Bench press #BenchPress
- Warm up: 8x 15 kg, 8x 20 kg, 8x 25 kg
Workout: 4 rounds , 2:30 min each
8 Bench Press @ +-65% 1RM -> 26 kg (technically 68,4%)

Accessory: 16 min EMOM
- 12x floor presses neutral grip (7,5 kg)
- 16x alternating gorilla rows (16 kg)
- 40" hollow hold
- 40" lateral raises (4 kg) -> this came out to 12x

Today's workout brought to you by "Less Stress, More Bench Press"

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 7 min AMRAP
- 30" machine
- 10 Alternating Cossack Squats
- 10 Deadbugs e/s
- 10" Hollow Hold
- 5 Slow Back Squats (PVC)

Strength: 10 min E2MOM #BackSquat
- 3 tempo (3" down + 3" hold) Back Squats @ max 65% of 1RM (did 40 kg)

Workout: Daffodil, for time, time cap 17 min. did RX amounts with scaled movements:
- 50 Wall Balls (4 kg)
- 35 Hanging Knee Raises
- 50 Box Jumps (12in / 30 cm, onto the big box, aka scary AF)
- 35 Hanging Knee Raises
- 50 Wall Balls (4 kg)
Finished in 15:51

Focused on keeping the bracing while in the hole in the back squats, so I took slightly less weight than actual 65%. And those box jumps were scary AF sometimes. The big box is just intimidating.

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

Today's #Workout

Mobility: 22 min GoWod

Warm up: don't remember (it had at least squats, up downs, negative push ups, shoulder tap / mountain climbers)

Workout: #EasterEggHuntWOD Easter Egg Hunt: in teams of 2 or 3, go find one of the hidden eggs, and do the workout corresponding to the color, until you have collected all 6 eggs (only one of each color)

Blue: 3 rounds each, ygig (2nd person wall sit, 3rd person rest)
- 20 walking lunges
- 10 air squats

Yellow:
- 30 high five sit-ups
- 20 synchro burpees
- 10 high five push ups

Purple: 3 rounds, synchro
- 5 shuttle runs
- 10 alternating DB snatch (did 7,5 kg)

Green: 3 rounds, synchro
- 20 plate ground to overhead (did 10 kg)
- 15 knee raises
- 10 box step overs

Pink: dayp
- 21 cal row (14 for teams of 2)
- 21 cal ski (14 for teams of 2)
- 21 cal echo bike (14 for teams of 2)

Orange: ygig
- 30 (20) wall walks

Did this with @jan and a fairly new member that looked a bit lost during the workout explanation, so we took her under our wings, and she did her first scaled wall walks with us. It was a fun workout, and the eggs were very well hidden (coach lost one 😅)

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

Today's #Workout was a #Core session

Mobility: 22 min GoWod

Warm up:
- 400 m run + 8 cal on ski erg, row erg, bike erg each
- 4 rounds
- 30" shoulder taps in plank
- 30" dead hang
- 30" hollow hold
- 30" glutes bridges
- 1 min rest between rounds

Workout: 25 min EMOM
- 15x crunches (did sit ups)
- 15x knee raises
- 40" side plank (elbow) - last round 20" e/s
- 4x hand walk out with 6" hold
- rest

I had zero intrinsic motivation and the core session looked not too exhausting or complicated, so I joined it. My lower back says it will not touch the ground for crunches, so I did just sit ups.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- Hip Halo
- 10 banded side steps in squat e/s
- 10 banded front / back steps in squat
- 10 banded glute bridges
- 10 banded 3" down air squats
- 7 min AMRAP
- 30" single unders
- 5 1DB squats (back rack, 5 kg)
- 10 deadbugs
- 10 bird dogs
- 5 roll & reach
Gymnastics: 12 min EMOM
- 8 calf raises
- 35" penguin taps
- 30" double under practice

Workout: "Good Friday", for time (time cap 16:00):
- 100 - 80 - 60 - 40 - 20 double unders (-> single unders because I cannot)
- 50 - 40 - 30 - 20 - 10 single dumbbell squats (10 kg)
Finished in 11:15

The double under practice was frustrating as fuck because my hair kept getting smacked against my head, or my rope, and I smacked my pinky twice. Do not recommend. And yes, that's 150 squats. Ouch.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- 2 min jump rope
- banded 7s
- 3 rounds
- 100 m run
- 5 front/back leg swings e/s
- 5 sideways leg swings e/s
- 5 pike push ups
- 20" hand plank

Workout: "Clean house" 8 rounds for time, time cap 23 mins, scaled to
- 150 m run (was supposed to be 200 m)
- 10x seated 2xDB strict press (7 kg) (was supposed to be 8x)
- 1 min rest
Finished in 22:50 (1:48 - 1:53 - 1:58 - 2:01 - 2:01 - 1:58 - 2:06 - 2:05)

I ran, again. Scaled because otherwise I would not have finished in the time cap (actually some of those rounds were above 2 mins which was supposed to be the time cap per round before rest). My legs are shot now.

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

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up: 2 min machine into 3 rounds
- 8 m banded side shuffle e/s
- 10 narrow stance squats
- 10 sumo stance squats
- 10 normal stance squats
- 10 single leg glutes bridges e/s

Strength: 4x E3MOM #BackSquat
- 8 backsquats at +- 65% of 1RM = 43 kg

Accessory: 16 min EMOM
- 8 single leg deadlifts e/s (12 kg KB)
- 15 goblet squats (12 kg KB)
- 10 Pallof press e/s (24 kg band)
- 15 American KB swings (12 kg KB)

Stressful day, nasty headache, good workout. Gym owner / head coach made a planning woops, so he had to coach this & the wod at the same time. It was fun.

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