#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

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

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

I survived the #murph!

Done as

3.2 km bike erg

20 rounds of
* 5 kipping pull ups
* 10 push ups
* 15 air squats

3.2km bike

Finished in 53'10"

#WorkoutOfTheDay #wod #workout #crossfit #endgame #FunctionalFitnessEndgame

#workoutOfTheDay

First did some GoWOD, then some PT exercises.

#Workout: "It's Called Reading"

For time, time cap 22'

* 800m Bike Erg
* 25 Bench Presses (35kg)
* 5 Inchworms

* 800m Bike Erg
* 20 Bench Presses
* 5 Inchworms

* 800m Bike Erg
* 15 Bench Presses
* 5 Inchworms

* 800m Bike Erg
* 10 Bench Presses
* 5 Inchworms

Finished in 16'15"

I had thought to put 40kg on the bar but was damn glad I did not.

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

#workoutOfTheDay

First part was gymnastics - pull-up work.

8' for 1 set of max unbroken strict pull-ups. Which was 6. Which is 2 more than I managed before my (now paused) bar muscle up thingy, so .. ok?

#Workout: "That's Gonna Leave A Mark"

AMRAP 16'
* 16kcal Bike Erg
* 8 Lateral Burpees Over The Bar
* 2 Clean And Jerks @ 30kg

Finished 6 rounds and 6 reps

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

#workoutOfTheDay

Since I paused the bar muscle ups, retaking the #foundations class. Got to explain some things to the newbies of the class too ;)

3x
* 10 Dumbbell Flies (with 2 5kg dumbbells)
* 20" Plate Rotations (2 1.5kg plates)
* 30" Prone Swimmers (2 1.5kg plates)
* 1' Rest

3x
* 30" Plank Hold (2nd round with 15kg on my back, 3rd round with 20kg)
* 8 Dumbbell Bench Presses (started with 2 7.5kg dumbbells, increased to 10 and 12.5kg for the 3rd round)
* 5 Bodyweight Tricep Extensions
* 1' Rest

EMOM 20'
* 10 Dumbbell Bench Presses (with 2 15kg dumbbells)
* 10 Bodyweight Tricep Extensions
* 45" Ring Plank Hold
* 8 Negative Push-Ups
* 1' Rest

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

#workoutOfTheDay

#Workout: "Froning's Revenge"

6 rounds for time, time cap 18'

* 12 Ring Rows
* 8m Bear Crawls
* 4 Front Squats (cleaning from the floor the first one) @ 40kg
* 8m Bear Crawls

Finished in 14'40"

Scaled heavily to avoid shoulder and wrist. Wasn't looking forward to having to scale so much but in the end it was a good workout.

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