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

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (40 kg, first round normal; 35kg 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)
- 20m overhead walk (7,5 kg bar + 5kg hanging from 25 kg elastic band on each side)

Cool down: couple of stretches

I am disproportionately tired after two days in Paris. I really had to talk myself into doing my rehab exercises.

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

#workoutOfTheDay

#core class today

4x
* 30" Wall Taps
* 30" Sit-Ups
* 30" Passive Bar Hang (round 1-2) Active Bar Hang (round 3-4)
* 30" Hollow Hold
* 1' Rest

EMOM 30'
* 12 Toes-To-Bar
* 30" Hip Dips
* 30" Handstand Hold
* 15 Crunches
* 30" Bear Hold
* 15 Toe Touches

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

#workoutOfTheDay

The #open 26.2 is upon us, with loads of lunges. No lunges for me (knee) - so I went for another #strongman workout!

Warm-up was 10' GoWOD Strongman Activation

E2MOM 36', 3 rounds
* 48m Sled Pull. Started with 111kg, upped to 136.5kg in the second round.

* 12 Axle Bar Pendlay Rows. Started at 30.5kg, upped to 40.5kg and 45.5kg in the last round. The axle bar is really good to train grip :)

* 15 Dumbbell Bench Presses with 2x15kg

* 48m Zercher Yoke Carry. First round was just the empty yoke (42kg), upped to 62kg in the second round. Not a comfy stroll.

* 15 American Kettlebell Swings with 20kg kettlebell

* 12 Dumbbell Zottman Curls with 2x5kg.

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

#workoutOfTheDay - a double whammy today.

First was strength, strict press (normally snatch but .. knee)

8x, every 1' a round of 3 Strict Presses @ 35kg

Then the "Lucky's Dad" #workout:
AMRAP 10'
* 50 Single Unders
* 6kcal on the bike
* 6 double dumbbell round to overhead with 2x12.5kg.

Finished 6 rounds and 50 reps.

Did a #core workout afterwards
4x
* 30" Kettlebell Windmills (8kg kettlebell)
* 30" Tuck-Ups
* 30" Plank on elbows
* 30" Deadbugs
* 1' Rest

4x
* 30" Kettlebell Sit-Ups (8kg)
* 30" Bear Hold
* 30" Alternating V-Ups
* 30" Ring Plank Hold
* 1' Rest

4x
* 40" Prone Swimmers (2x1.5kg plates)
* 40" Plank Walk-Ups
* 40" V-Ups
* 40" L-Sit
* 90" Rest

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

It's been a while since I last posted one of my workouts and this evening I did a double session.

First, one of my workouts:

🌡️ running 10' ➡️ 1,4 km
🌡️ mobility 10'

x3:
1️⃣ Push-up x5
2️⃣ Banded bird dog 🐕 x10/side
3️⃣ Lat pulldown @ 32 kg x10
4️⃣ Cossack squat + plate slide x5/side
5️⃣ Side-kick through x5/side

At the end of the 3rd round I saw that there weren't many people at the circuit training class, so I did that too.

➡️ Circuit training 1h

Overall 1h 50min.

#fitodon #workoutOfTheDay

Today's #Workout another #StrongMan workout

Mobility: 15 min GoWod

Strength: 36 min E2MOM, teams of 2, ygig
- Sled pull (111 kg)
- 24 Axle bar Pendlay rows (25,5 kg)
- 20 DB Bench press (10 kg)
- Zercher yoke walk (42 kg)
- 30 Russian KB swings
- 24 Zottman bicep curls (4 kg first round, 5 kg rest)

More new strongman things! I like.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds "for quality"
- 45" row
- 8 glutes bridges (on the heels)
- 8 step ups e/s
- 4 up downs
- 15" hand plank hold

Strength: 3 rounds - 2 mins each
- 3 deadlifts at 65% of 1RM (61 kg)

Workout: "For real life!" for time (time cap 12:00) 15 - 12 - 9 - 6 - 3
- deadlifts (48 kg)
- burpee box jump overs (40 cm)
Finished in 10:15

Getting those jumps under control, even if I need to psych myself every single time.

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

#workoutOfTheDay

Strength part was deadlifts (yay!)

3x
* 3 Deadlifts at 65% 1RM - 104kg

The #Workout: "For real life!"

15 - 12 - 9 - 6 - 3
* Deadlifts @ 85kg
* Box Step-Overs (14" box because knee)

Finished at 8'17"

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

#workoutOfTheDay

#foundations class, focus push-ups

3x
* 30" Plank Hold (2nd and 3rd time with a 10kg plate on the back)
* 10 Dumbbell Floor Presses (2x12.5kg ➡️ 2x15kg ➡️ 2x17.5kg)
* 10 Skull Crushers (12.5kg ➡️ 15kg ➡️ 17.5kg)
* 1' Rest

3x
* 10 Dumbbell Bicep Curls (2x7kg)
* 10 Bench Dumbbell Flies (2x5kg)
* 5 Negative Push-Ups
* 1' Rest

EMOM 20'
* 10 Dumbbell Bench Presses (2x12.5kg ➡️ 2x15kg ➡️ 2x17kg ➡️ 2x20kg)
* 30" Ring Plank Hold
* 6 Negative Push-Ups
* 10 Barbell Bicep Curls (first two rounds with 20kg, second two with 22kg)
* 1' Rest

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

#workoutOfTheDay

#core class

4x
* 30" Side Plank
* 30" Tuck Hang
* 30" Plank Hold
* 30" Dumbbell Bicep Holds (2x10kg)

E2MOM 15' (3 rounds)
* 12 Strict Leg Raises
* 15 Russian Twists (each) with a 20lbs medball
* 8 Dragon Flags
* 25 Mountain Climbers (each)
* 100m Single Arm Farmer Carry (50m on each arm) - started with 20kg, upped to 24 in 2nd round

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