Today's #Workout was a #Patseruurtje #GymBroHour

Mobility: 15 mins GoWod + 2 rounds (12 banded angels + 12 banded shoulder abductions e/s)

Warm up: banded 7's + 30" weighed arm circles forward + 30" backwards

Strength: Bench Press 4x every 2:30 #BenchPress
- 3x bench press @ 85-90% 1RM
- rounds 1-3: 33 kg (87,5%); round 4: 34 kg (90%) 🎉 #PR

Accessory: 16 min EMOM
- 12x floor squeeze press (7,5 kg)
- 16x alternating gorilla row (rounds 1-3: 16 kg; round 4: 20kg)
- 40" hollow hold
- 12x Arnold press (5 kg)

Just what I needed today, some good strength work & managing a personal record

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Today's #Workout #Patseruurtje #GymBroHour

Mobility: 22 min GoWod

Warm up: banded 7 + 30" weighed shoulder circles e/d

Strength: Bench Press 4x every 2:30 #BenchPress
- 5x bench press @80% 1RM -> 30 kg

Accessory: 16 min EMOM
- 12 DB Floor squeze press (7,5 kg)
- 8 single arm rows e/s (12,5 kg)
- 40" hollow hold
- 12 Arnold presses (5 kg)

The arm pump was real. It was needed.

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Today's #Workout was a #Patseruurtje #GymBroHour

Mobility: 15 min GoWod

Warm up: Banded 7s + 30" cuban presses (1 kg plate e/h) + 30" mini circles (1 kg plate) & abduction + 30" mini circles + adduction

Strength: Strict Press 4x 2:30 #StrictPress
- 8x strict press at 65-70% 1RM -> 19 kg (67,5%)

Accessory: 16 min EMOM
- 40" lateral & frontal raises (4 kg)
- 10 Skull crushers (5 kg)
- 40" hollow hold
- 10-12 ball slam ygig (20 kg)

The ball slam is always therapeutic after a crappy day at work. I just wish it was a bit lighter so I can properly snatch it and then slam it

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Today's #Workout was a #Patseruurtje

Mobility: 10 min GoWod

Workout: Strong(wo)man 36 min E2MOM, in teams of two
- 30 American KB Swings YGIG (16 kg)
- Sled pull YGIG (135 kg)
- 16 Axle bar tricep extensions YGIG (10,5 kg)
- Yoke walk YGIG (82 kg)
- 12 Shoulder to shoulder press (30 kg)
- 10 Box step ups e/s (body weight)

My body is feeling a bit off so some things weren't great, but it was nice workout out with a partner and had some fun & a good workout.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #GymBroHour #StrongMan #StrongWoman

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!).

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

Today's #Workout another #Patseruurtje #GymBroHour

Mobility: 15 min GoWod

Warm up: 2 rounds
- 8m banded shuffles e/s
- 10 banded tempo air squats
- 10 banded glutes bridges

Strength: Romanian deadlifts: 5x every 2:30 #RomanianDeadLift
- 5 tempo (3" down) deficit Romanian deadlifts (standing on 5 cm plate, 50 kg)

Accessory: 16 min EMOM
- 8 single leg glutes e/s (20 kg)
- 15 goblet squats (15 kg)
- 40" deadbug with KB pull over (4kg)
- 20 walking lunges (12,5 kg in back rack hold)

I needed a workout after yet another frustrating day at work. Same weight on the RDLs as last time, but with added tempo, so happy about that. Still being a bit more careful than before with my hamstrings.

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

Today's #Workout more #Patseruurtje #GymBroHour

Mobility: 10 mins GoWod

Warm up: Banded 7s

Strength: 10min E2MOM #SeatedZPress
- 5 Z-press 22 kg

Accessory: 16 min EMOM
- 10 Skull Crushers (5 kg) #SkullCrushers
- 10 Chest Flies (2 kg, hi shoulder!) #ChestFly
- 40" Hollow Hold
- 40" Lateral Raises - ended being 12 reps (3 kg) #LateralRaises

It was a chill workout, gave me a nice arm pump 😅

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Today's #Workout was #Patseruurtje alias #GymBroHour with a #StrongMan #StrongWoman twist

Mobility: 15 min GoWod

Warm up:
- Banded 7s
- Halo warm up

Strong(wo)man workout: 40 min E2MOM
- 24 axle bar deadlifts ygig (first 2 rounds 50,5 kg then my grip gave up, so 40,5 kg)
- 90" sled pull ygig (105 kg)
- 20 strict dumbbell press ygig - partner holds overhead (7,5 kg)
- 90" yoke carry ygig (83 kg)
- 30 dumbbell bench presses ygig (7,5 kg)

It was fun, I got to cheer, motivate & coach someone that hadn't done this kind of workout before and she was grateful 😊

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

Today's #Workout was #Patseruurtje

Warm up:
- 15 min GoWod
- 2 rounds shoulder prehab
- 10 banded shoulder flexions
- 10 banded snow angels
- 10 banded shoulder abductions
- 2 rounds
- 8m banded side shuffle e/s
- 10 banded tempo air squats
- 10 banded glutes bridges

Strength: 20 min to find 1RM back squat #BackSquat
- 10x 15 kg
- 3x 35 kg
- 3x 45 kg
- 2x 55 kg
- 1x 60 kg
- 1x 63 kg
- 1x 65 kg

Accessory: 3 rounds
- 10 DB reverse lunges e/s (2x 5kg)
- 20 alternating landmine twists (15 kg BB + 2,5 kg plate)
- 10 DB single leg glutes bridges e/s (17,5 kg)

I bested my June back squat, my hamstring did not hurt, and i had fun helping other women push through and getting a squat they thought was not going to happen

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

Today's #Workout Patseruurtje / GymBro Hour!

Warm up: 10 min AMRAP
- 10 banded squat side steps e/s
- 10 alternating Cossack squats
- 6 step ups e/s
- 10 banded good mornings
- 3 back squats

Strength: Back Squats! 4E2,5MOM #BackSquats
- 3 back squats (55 kg, no pain!)

Accessory: 4 rounds
- 10 reverse lunges e/s (2x5 kg DB in farmer's carry)
- 20 alternating landmine twists (15 kg barbell + 2,5 kg plate)
- 10 single leg glute bridges e/s (15 kg DB)
- 90" rest

It was a bit of a risk going not knowing how my throat would react, but it went ok and I managed to squat a decent amount ass to grass, without ball/box for depth, and without my hamstring hurting

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