#workoutOfTheDay

35°C inside the public gym 🥵, 32°C outside
I skipped the running warm-up on the treadmill and focused on flexibility & mobility instead.

🌡️ Mobility 15'

x4:
1️⃣ Knee push-up x13
2️⃣ Hamstring curl @ 7 kg x10
3️⃣ Ab wheel 🛞 x10
4️⃣ Negative pull-up x6
5️⃣ Romanian 🇷🇴 deadlift @ 46 kg x8

On Thursday, when my next session is scheduled, 38°C are forecasted 😭
So I asked Ryan, who always comes, if he will come on Thursday too. He said yes, "we burn more fat when it's hot" 😂

#fitodon

#workoutofTheDay

#foundations class, focus pull-ups. In 30+ degree weather. Kill me now.

3x
* 10 Dumbbell Flies (2x7.5kg DBs)
* 10 Dumbbell Tricep Extensions (10kg DB)
* 10 Banded Face Pulls
* 1' Rest

3x
* 6/6 Single Arm Dumbbell Rows (12.5kg to 2x15kg)
* 15 Banded Tricep Lat Pulldowns
* 8 Ring Rows
* 1' Rest

EMOM 24'
* 10 Challenging Ring Rows
* 8/8 Single Arm Dumbbell Rows (first two with 15kg, last two with 17.5kg)
* 4 Slow Negative Pull-Ups
* 45" Ski Erg
* 10 Scapular Pull-Ups
* 1' Rest

Sweaty business.

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

#workoutofTheDay earlier today

First the strength part: Pause Deadlifts.

5 sets, every 2' 1 set
* 3 Pause Deadlifts @ 80kg.

Focus here was for me to actively engage my upper back, build the muscle memory, and train my shoulders to avoid future injuries.

#Workout: "Lumen Field"

5x
* 10 Deadlifts @ 65kg
* 20 Push-Ups

Finished in 12'14"

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

#workoutOfTheDay

32°C at the public gym.
I adapted my workout and cut the warm-up run short. Still, I think I did a pretty good workout, even experimenting with 4️⃣. And next time 1️⃣ will be x13 💪

🏃‍♀️ Treadmill 6'08 ➡️ 0.85 km
🌡️ Mobility 15'

x4:
1️⃣ Knee push-up x12
2️⃣ Box step-up @ 50 cm, 10 kg, x6/side
3️⃣ Banded bird dog 🐕 x12/side
4️⃣ Deep squat hold & cable machine lats pull-down @ 35 kg x8, for 2 rounds, then lats pull-down @ 45 kg x8
5️⃣ Bulgarian 🇧🇬 split squat @ 10 kg x8/side

#fitodon

Switched my #workoutofTheDay to 8:45 this morning vs 17:15. The temperature was still bearable at that point...

#workout: "Ford Field"
Description:

5x AMRAP 3'
* 20kcal Bike Erg
* 8m Dumbbell Walking Lunges (2x12.5kg)
* Max Burpees over Dumbbells

I did 66 burpees in total. I do not like burpees.

(18 - 15 - 13 - 11 - 9)

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

#workoutofTheDay

Today I took a #weightlifting class which had a technical focus on the #clean movement. I've noticed that I needed it - in crossfit classes they go over it quickly, today was really a focus on it.

Had plenty of time to ask the coach questions - he seemed happy that someone was asking technical questions :D (the other class participants were mostly chatting amongst themselves.

Got some things to keep in mind...

The #workout consisted of:

4x 2 Barbell Zombie Squats (20kg)

5x 6 Front Squats (30kg first round, 40kg for the rest)

6x 4 Barbell High Pulls (20kg for the first three rounds, then 25kg, 30 for the last two)

5x 3 Hang Power Cleans (35kg)

6x 3 Paused Squat Cleans (30kg → 35kg for round 2 and 3, 40kg for the last three)

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

#workoutOfTheDay

🏃‍♀️ Treadmill 1 km ➡️ 6'40
🌡️ stretching 1️⃣-to-5️⃣ in the picture, 45s each + 3 upper body

x4:
1️⃣ Knee push-up x12
2️⃣ Box-assisted SL squat x6/side
3️⃣ Mountain 🏔️ climber x24/side
4️⃣ Negative pull-up x6
5️⃣ Leg press @ 52.5 kg x8

🤹‍♀️ #Juggling 20'

#fitodon

#workoutOfTheDay

Started off feeling really sore (lats, biceps, triceps) but it went away during the course of the #foundations class

3x
* 5 Inchworms
* 10 Good Mornings - from 2nd round with 20kg barbell in backrack
* 10 Bird Dogs
* 1' Rest

3x
* 10/10 Single Leg Glute Bridges (15 / 17.5 / 20kg)
* 5/5 Single Leg Kettlebell Deadlifts (10 / 12 / 16kg)
* 10 Russian Kettlebell Swings (16 / 20 / 24kg)
* 1' Rest

3x
* 5 Romanian Deadlifts (20 / 40 / 60kg)
* 10 Dumbbell Bent Over Rows (2x15 / 2x17.5 / 2x17.5kg)
* 3 Nordic Hamstring Curls (40kg resistance band)
* 1' Rest

EMOM 20'
* 8 Romanian Deadlifts (60 / 65 / 70 / 75kg)
* 8 Nordic Hamstring Curls
* 30" Weighted Glute Bridge Hold (20 / 22.5 / 25 / 30kg)
* 10 Dumbbell Bent Over Rows (2x15 / 2x15 / 2x15 / 2x17.5kg)
* 1' Rest

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

Today's #Workout Pull up program part 1 - week 1 - day 2

Warm up: 3 rounds
- 20 banded pull aparts
- 10 dead bug let down (6 kg)

Upper back & pulling: 5 rounds
- 10 inverted rows (hook on 14th hole)
- 10 lat pull downs (40 kg band)
- 10 prone Ys on bench (1 kg plates)

Somehow enjoying this a lot more this time

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

#workoutOfTheDay

🏃‍♀️ Treadmill 10' ➡️ 1.38 km
🌡️ Mobility 1️⃣-to-5️⃣ in the picture below (45s each) + 10 Cossack squat + 2 upper body exercises.

x4:
1️⃣ Knee push-up x12
2️⃣ Hamstring curl @ 7 kg x10
3️⃣ Lats pull-down @ 45 kg x8
4️⃣ Dragon 🐉 @ 10 kg x6/side
5️⃣ Heel-elevated deep squat @ 10 kg x8

🤹‍♀️ #juggling 20'

#fitodon