Today's #Workout

Hamstrings: 3 rounds
- 10x bridges on foam roller
- 2x (30" work / 60" rest) hamstring tantrums
- 5x 8m shuttle runs

Push ups: 3 rounds
- 25 elevated push ups, unbroken (20in box)
- 2 min rest

Accessory: 3 rounds
- 45" weighed plank on hands
- 45" side plank on hand e/s

I am annoyed by how much I have lost on Mayhem's programming when it comes to push ups, planks & pull ups, that I had gained through specific programming

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 mins row, banded 7s, then 3 rounds
- 10" dead hang
- 6 scap push ups
- 10 good mornings
- 6 down ups
- 10 daeadbugs
- 10 deadlifts (empty 15 kg -> 35 kg -> 45 kg)

Workout: "Q's Birthday Wod" , 29 min AMRAP, scaled to
- 28 hanging knee raises
- 20 burpees
- 15 ring rows
- 36 alternating shoulder taps in plank
- 5 deadlifts (45 kg)
Did 4 rounds + 6 reps

This required massive scaling, and was too warm again, some of my hand callus peeled from the hanging knee raises. And there was no cake! 😡

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

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up:
- 2 rounds
- 8 m banded side shuffle e/s
- 10 banded slow air squats
- 10 banded 2" hold glutes bridges
- 10 alternating Cossack squats
- 10 alternating 90-90
- 10 alternating 90-90 with hip thrust

Strength: Back Squats 4x 2:30 #BackSquat
- 3 back squats @85-90% 1RM -> 52 kg, which is 80% 1RM but it was too bloody warm

Accessory: 16 min EMOM
- 8 Single leg Romanian dead lift e/s (12 kg)
- 15 goblet squats (12 kg)
- 40" kneeling around the world - alt directions each round (16 kg)
- 15 Russian KB swings (16 kg)

The heat really makes it all feel heavier than it is. Or I am getting worse, that is also a possibility.

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

Today's #Workout

Warm up:
- 2 min row
- 2 rounds: 10 glutes bridges, 6 banded good mornings, 10 alternating single leg v-ups
- 2 rounds: 6 empty bar deadlifts, 5 abmat sit ups, 20" ski

Strength: Deadlift 4x 2:00 #deadlift
- 2 deadlifts @80% 1RM (75 kg)

Workout: "Swole team six" 20 min EMOM, scaled:
- odd min: 8 cal ski erg
- even min: 10 abmat sit ups

It was too bloody warm so I just did not do 80% of 1RM and the workout was absolutely scaled. I was there, I did stuff.

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

Today's #Workout

Hamstrings: 3 rounds
- 5x 30" Nordic hold
- 5x 5" single leg Romanian deadlift bottom hold e/s (35 kg)
- 10x KAS glutes bridges

Push up accessory 1: 4 rounds:
- 8x 2DB French press (4kg)
- 8x BB skull crushers (10,5 kg)

Push up accessory 2: 5 rounds
- 20" feet elevated (50 cm / 20 in) plank
- 20" arch / superman hold

Feelings: Another Saturday devoted to accessory & rehab work. It was too warm already and this felt super hard even tho it is not.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up:
- 2 min bike
- 2 rounds: 10 deadbugs / 5 roll & reach / 3 inchworms
- 2 rounds (pvc): 5 clean deadlifts / 5 hang power cleans / 5 push presses / 10 single unders
- 2 rounds (empty bar): 3 power cleans / 3 push jerks / 10 single unders

Strength: Clean & Jerk #CleanJerk
- 15 mins to build to +- 85% 1 rm
- 3 singles at +- 85% 1 RM = 3x 32 kg

Workout: "Bass Reaves", for time, time cap 18 min, scaled to:
- 3 rounds: 35 single unders / 5 clean & jerks (20 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (25 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (28 kg)
Finished in 15:50

Cool down: 25 mins bike under the fan @ chill pace

Happy the clean & jerks went well. Then I started the workout with the idea of doing 50 single unders & 20 - 25 - 30 kg, but after the first round I quickly scaled down the jumps, and when I reached the last 3 rounds it was clear my shoulders were not going to agree with 15 c&j at 30 kg so I took something lighter.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up 1: 3 min row
- 30" easy
- 30" moderate
Warm up 2: 3 rounds
- 3x world's greatest stretch e/s
- 10x deadbugs e/s
- 10x cat-cow
- 5x broad jumps
- 5x jumping air squat

Strength: Back Squat 6x 1:30 #BackSquat
- 2x back squats @ 65% 1RM (42 kg)
- Focus "fast out of the hole"

Workout: "Gene Autrey" 15 min AMRAP
- 40 cal erg bike
- 50 air squats
Did 3 rounds + 10 reps

It's already getting too warm & there are a lot of seed fluffs around, so it was sweaty. But I did RX on the workout 🤩 & yes that was 150 air squats, Murph ( https://www.crossfit.com/heroes/murph-workout ) is upon us and the prep season is hard.

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

Today's #Workout a #Patseruurtje

Mobility: 15 min GoWod

Warm up: Banded 7s + plate shoulder circles (small -> big / big -> small)

Strength: Strict press 4x every 2:30 #StrictPress
- 5 strict press @ 80% 1RM : 22 kg

Accessory: 16 min EMOM
- 40" front + lateral raises (4 kg)
- 6 meadows rows e/s (first 3 15 + 10 kg, last round 15 + 15 kg) #MeadowsPress
- 10 skull crushers (4 kg)
- 40" hollow hold

It was nice, strict press is still the hardest, but I am happy my shoulder did not complain at all, not even after yesterday's pinching.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- Practice rounds:
- 30" plank
- 20x alt shoulder taps in plank
- 10" single arm plank e/s
- 10" single arm plank feet on 20in box e/s
- 3 rounds
- 10" single arm plank feet on 20" box e/s
- 1 min rest
- 4 leg raises in pike handstand e/s
- 1 min rest

Gymnastics: Handstand focus - 8 min EMOM
- 1 pike handstand around the wold e/d (these did not go at all)
- 30" hollow hold
- 6-8 alt shoulder taps in plank w/ feet on box
- 30" superman hold

Workout: "Annie Oakley" for time (time cap 18 min), scaled to
- 40 - 30 - 20 - 10 box step ups
- 2 half wall walks after each set
Finished in 9:30

This felt frustrating and not like I got any decent workout. My right shoulder kept pinching in anything close to a handstand + the around the worlds just did not go at all

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

Today's #Workout

Hamstring work: 3 rounds
- 10x foam roller glutes bridges
- 2x 30" hamstring tantrums
- 5x 8m shuttle run

Push up work:
- max effort banded push ups (14 pushups with 40 kg purple band at 44 cm from the floor)
- rest 5 mins
- 5 min EMOM: 50% of max effort banded push ups (7)

Push up accessory: 2 rounds
- 30" hollow hold
- 20 DB press deadbugs (6 kg)

Shoulder work: 3 rounds
- 12 banded extensions
- 12 banded angels
- 12 banded lateral abductions e/s

Bit of everything today. Those banded push ups are fun to do & feel way better than elevated push ups 😊

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