Today's #Workout was a #HamstringRehab #ShoulderReahab session

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (35 kg, first round normal, second round single leg)
- 10x KAS glute bridges (35 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split quat e/s (8 kg DB)

Shoulder rehab: 2 rounds
- 12 banded flexions
- 12 banded angels
- 12 banded abductions e/s
- 12 bottom up KB strict press e/s (4 kg)
- 15m overhead walk (7,5 kg bar + 6kg hanging from 25 kg elastic band on each side)

I was surprised I could do the RDLs and KAS bridges with 35 kg. Nice improvement there. The Bulgarian split squats kill my calves tho.

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Today's #Workout last wednesday's #StrongMan again, this time with @jan

Mobility: 10 min GoWod

Workout: 36 min E2MOM, everything you go I go
- 24 axle bar deadlifts (40,5 kg)
- sled push (111 kg)
- 24 2xDB push presses (8 kg)
- yoke walk (82 kg)
- 30 Russian KB swings (20 kg)
- 12 sandbag to shoulder (today I used the lighter bag & did to shoulder - need something in between)

It was fun doing this with Jan instead of the workout of today, the Open 26.1 consisting on wall balls & box jump overs / step overs.

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Today's #Workout

Mobility: 15 min GoWod

Warm up: 2 min row into 3 rounds
- 10 scapular push ups
- 2 lunge matrix e/s
- 10" dead hang
- 10 alternating v-ups

Gymnastics: Ring muscle up focus.
- Part 1: 3 rounds, max effort false grip ring rows - 1 min rest in between: 15 - 15 - 10
- Part 2: 12min EMOM
- 8 bent over rows e/s ()12,5 kg)
- 30¨ ring hold
- 6 scapular circles e/d
- rest

Workout: "Gazpacho", 16 min EMOM
- max cal row (15 - 15 - 16 - 16)
- max sit ups (25 - 25 - 24 - 22)
- max alternating reverse lunges (30 - 30 - 30 - 22)
- rest

This was a mightily unsatisfying workout. I actually felt worse mentally after the workout than before, which rarely happens.

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Today's #Workout was a #Patseruurtje #StrongMan one

Mobility: 10 min GoWod

Workout: 36 min E2MOM, everything you go I go
- 24 axle bar deadlifts (40,5 kg)
- sled push (+- 1 mat length) (116 kg)
- 24 2xDB push presses (8 kg)
- yoke walk (+- 1 mat length) (82 kg)
- 30 Russian KB swings (16 kg first two rounds, 20 kg last round)
- 12 sandbag to shoulder / box (I did 4 only, 40 kg, to box)

These are always fun, and adding weight to stuff is always fun too.

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Today's #Workout

Mobility: 15 min GoWod

Warm up: 9 min AMRAP
- 30" machine
- 10 Cossack squats
- 4 up downs
- 10 alternating reverse lunges
- 3 empty barbell back squats

Strength: Back Squats #BackSquat
- 3x 5 @ 60% of 1 RM (39 kg based on my last test while still babying my hamstring)

Workout: "Minestrone" for time, intermediate
- At 0:00
- 24 cal row
- 25 burpees
- 24 cal row
- At 8:00
- 24 cal row
- 20 burpees to target
- 24 cal row
- At 16:00
- 24 cal row
- 15 burpee box jump overs (37 cm)
- 24 cal row
Finished in 5:53 - 5:48 - 6:25

I am happy the taller jumps are getting consistent even under fatigue (I do have to psyche myself for every single one). Today's burpees were dangerous AF due to just mopped rubber tiles making slipping on the floor very easy to face plant. And finally a workout that gets my recovery time above 24h! (71h to be exact 🤣)

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Today's #Workout

Warm up: 8 min AMRAP
- 45" machine (row)
- 5 bootstrap squats
- 10 banded pass throughs
- 10 ring rows / scapular pull ups
- 5 burpees landing in squat
- 5 strict presses
- 5 front squats

Strength: Strict Press
- 4x3 strict presses @ 65% of 1RM (18 kg)

Workout: "Open 21.3", for time, time cap 18 min, modified to:
- 15 front squats (17,5 kg)
- 30 knee raises
- 15 thrusters (17,5 kg)
- 1 min rest
- 15 front squats (17,5 kg)
- 30 ring rows
- 15 thrusters (17,5 kg)
- 1 min rest
- 15 front squats (17,5 kg)
- 30 jumping pull ups
- 15 thrusters (17,5 kg)
Finished in 15:05

So weird going to the gym at noon. Found a nice scaling for the workout, did not fuck up my shoulder with the thrusters (which happened at Christmas). And then we helped move some weights (extra farmer carry!) to clear the floor for the party tonight.

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Today's #Workout

Mobility: 15 min GoWod
Warm up: 10-ish mins bike + 2 rounds of
- 1 min chill ski erg
- 10 glutes bridges
- 10 deadbugs
- 8 box step ups
- 8 empty barbell deadlifts

Strength: Deadlifts! every 2 mins for 4 rounds
- 3 deadlifts @ 70% of 1RM (66 kg)

Workout: "Ice Hockey", teams of 2, 16 min EMOM, max calories on the ski erg
- Odd: partner one works, partner two rests
- Even: partner one rests, partner two works
Worked with @jan and we did 234 cals in total

Deadlifts felt ok, but now my right hammy is a bit annoying (far from what the left felt) so I will give it some TLC. The workout was deadly, but we do the switch on the ski erg very well 😄

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Today's #Workout #Patseruurtje #GymBroHour

Mobility: 15 min GoWod

Warm up: Banded 7s

Strength: 2" pause Larsen Press #PauseLarsenPress (aka, legless bench press)
- 5x 25 kg
- 5x 26 kg
- 5x 27 kg
- 5x 27 kg
- 5x 27 kg

Accessory: 16 min EMOM
- 10 DB pullovers ( 6 / 7,5 / 8 / 8 kg)
- 20 alternating gorilla rows (20 / 16 / 16 / 16 kg)
- 10/10 kneeling Pallof presses (yellow band)
- 10 standing Arnold presses (4 kg)

I was already ready for a nap before getting to the gym. Happy I went, had to scale down some weights because tired (see ready for a nap) and shoulder being annoying. First time doing the Larsen press, those are hard(er than bench press - miss the leg drive!).

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Today's #Workout

Mobility: 15 min GoWod

Warm up: 6 min AMRAP
- 10 glutes bridges
- 3 inchworms
- 4 empty barbell deadlifts
- 10 single unders
- 4 PVC muscle snatches
- 4 PVC overhead squats

Strength: Deadlift! 4 rounds, every 2 mins
- 3 deadlifts @ 65% of 1RM (61 kg)

Snatch warm up (empty barbell)
- 5x High hang muscle snatch
- 5x high pull
- 5x power snatch
- 5x squat snatch

Workout: "Open 23.3", scaled to
- In 6 mins:
- 5 quarter wall walks
- 50 single unders
- 15 snatches (15 kg)
- 5 quarter wall walks
- 50 single unders
- 12 snatches (20 kg)
- if completed, add 3 mins for:
- 20 hand release knee push ups
- 50 single unders
- 9 snatches (25 kg) (did not get here)
- Add 3 mins and same as above, but only 6 snatches

Did not feel stable or safe on the wall walks with a wet floor. The deadlifts went very well, the snatches in the pre-wod was so so. I scaled ok enough that I got to the second block, but I had already failed 2 snatches at 25 kg in the warm up, so I wasn't even sure I was going to be able to do them in the workout

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Today's #Workout

Mobility:
- 15 min GoWod
- 10 down dog to up dog
- 1 min alternating world's greatest stretch
- banded 7s

Warm up: 6 min AMRAP
- 100 m run
- 5 half kneeling strict press e/s (7 kg)
- 5 kneeling hand release push ups
- 5 single arm DB bench press e/s (7 kg)

Strength: Strict press, 4 rounds, every 2 mins #StrictPress
- 3x at 60% of 1RM , did 19 kg

Workout: "Red Roses", 14 min EMOM, scaled to
- Odd min: 100 m run
- Even min: 10x bench press 25 kg (rounds 1-3 was ok, rounds 4-6 did not finish, round 7 lowered to 20 kg & managed the 10 again)

Mixed feelings on this one. Happy about the strict press without hurting. The wod itself was ok, but scaling heavily. And well, my shoulders were clearly too tired for 70 reps at 25 kg.

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