Mastodawn

Mobility: 15 min GoWod

Strength: #deadlift 4x 2:30
- 8 deadlifts at 65-70% 1RM (65kg)
Used mixed grip

Accessory: 16 min EMOM
- 8 single leg glutes bridges e/s (20 kg)
- 15 goblet squats (16 kg)
- 40" deadbug with pullover (5 kg)
- 20 walking lunges (12,5 kg backrack)

Half through the 3rd round of accessory I had to take a 2 min breather, and then scale down the rest because I had no energy left whatsoever

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

sadedoes 1d ago

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds
- 1 min machine
- 10 box step ups
- 10 alternating Cossack squats
- 5 PVC clean pulls
- 5 PVC hang muscle clean
- 5 PVC front squats

Strength: clean complex 6x 2min
- 1 clean pull + 1 hang squat clean + 1 front squat @65-70% 1RM
- first four rounds 25 kg, last two 27 kg

Workout: "Wolkswagen Beetle" 4x 3 min AMRAP, 1 min rest in between, continue where you left
- 20 box step overs (20in)
- 10 deadlifts (48 kg)
I did: 2 rounds - 2 rounds 1 rep - 1 round 29 reps - 2 rounds 2 reps, total 8 rounds 2 reps

The clean complex felt good, I keep forgetting I can/may jump again, so in the squat clean sometimes I still without. Jump would allow for more weight (and it feels way easier when I do). I could do the workout as prescribed with RX weights & heights & movements, which is a rarety 🎉 🥰

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

sadedoes 3d ago

Yesterday's #Workout

Mobility: 10 min GoWod + Banded 7s

Warm up: 2 rounds
- 1 min easy row
- 5 scapular push ups
- 20" plank hold
- 5 single arm ring rows e/s

Gymnastics: Handstand walk focus
Warm up: 3 rounds
- 10" single arm plank hold (rounds 1&2), 5 hand wall walk
- 6 push ups to down dog
- 1 min rest

12 min EMOM (adapted to my ability)
- 30" L handstand push aways
- 30" hollow hold
- 1 wall walk + 5" hold + try to balance
- 30" superman hold

Workout: Hyacinth, 15 min AMRAP (RX amounts / scaled push ups)
- 450 m row
- 25 elevated push ups
Did 3 rounds + 11 push ups into the 4th

It was weird training after lunch on a Saturday, but with the training efficiency seminar in the morning it was the only way, plus they moved the WOD to after lunch so it was perfect timing.

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

sadedoes 5d ago

Today's #Workout

Mobility: 15 min GoWod

Warm up: 7 min AMRAP
- 30" machine
- 30 single unders
- 10 alternating Cossack squats
- 5 muscle cleans (pvc -> barbell)
- 5 strict presses (pvc -> barbell)
- 3 front squats (pvc -> barbell)

Strength: Clean & Jerk 7x every 90"
- 2 power cleans + 1 push jerk @65% 1rm / PRE6 (30 kg)

Workout: "Freesia" 3x (4 min work / 2 min rest), intermediate amounts, scaled movements to
- 60 single unders
- 15 front squats (25 kg)
- 60 single unders
- max power cleans (10 - 12 - 11)

My right arm / shoulder was not entirely happy with the workout, and my generally being slow at stuff was frustrating. but done

And taught yoga afterwards.

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

Melbourne Bitter Apr 8

OK curls in the squat rack is an old meme but today some mf is doing WRIST CURLS in the good rack outrageous shoo shoo

#gymlife #gym

sadedoes Apr 8

Today's #Workout another #Patseruurtje !

Mobility: 22 min GoWod

Warm up: banded 7s

Strength: Bench press #BenchPress
- Warm up: 8x 15 kg, 8x 20 kg, 8x 25 kg
Workout: 4 rounds , 2:30 min each
8 Bench Press @ +-65% 1RM -> 26 kg (technically 68,4%)

Accessory: 16 min EMOM
- 12x floor presses neutral grip (7,5 kg)
- 16x alternating gorilla rows (16 kg)
- 40" hollow hold
- 40" lateral raises (4 kg) -> this came out to 12x

Today's workout brought to you by "Less Stress, More Bench Press"

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

Dmitry Tantsur Apr 8

#Fitness notes

I've been a big fan of Decathlon's muscle gainer (essentially halfway between an actual gainer and a protein shake) for quite some time, but today I tried making it with 50/50 low-fat milk and filter coffee (!) instead of water and the result was absolutely delicious! Zero "healthy taste", you could serve it in a bar, and nobody would notice.

Highly recommended if you drink coffee and use protein shakes.

#gym #gymlife #nutrition

sadedoes Apr 7

Today's #Workout

Mobility: 15 min GoWod

Warm up: 7 min AMRAP
- 30" machine
- 10 Alternating Cossack Squats
- 10 Deadbugs e/s
- 10" Hollow Hold
- 5 Slow Back Squats (PVC)

Strength: 10 min E2MOM #BackSquat
- 3 tempo (3" down + 3" hold) Back Squats @ max 65% of 1RM (did 40 kg)

Workout: Daffodil, for time, time cap 17 min. did RX amounts with scaled movements:
- 50 Wall Balls (4 kg)
- 35 Hanging Knee Raises
- 50 Box Jumps (12in / 30 cm, onto the big box, aka scary AF)
- 35 Hanging Knee Raises
- 50 Wall Balls (4 kg)
Finished in 15:51

Focused on keeping the bracing while in the hole in the back squats, so I took slightly less weight than actual 65%. And those box jumps were scary AF sometimes. The big box is just intimidating.

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