Yet another annoyingly frustrating exhausting day at work.

So more core day 29:
- 60 mountain climbers
- 80" shoulder taps in plank

And then a 45 min yoga session.

#WorkFrustrations #WorkToot #MoreCore #Yoga #HathaYoga #VinyasaYoga

On today's agenda:

Working in the office, having my quarterly review with my boss (I seem to be doing things right, he suggested I ask about a new role coming up).

Then some core day 23
- 50 toe touches
- 90" side plank e/s

And then #Workout

Warm up: 3 rounds *for quality*
- 6 cal machine (row / erg bike / ski erg)
- 8 KB pull through in plank
- 10 Cossack squats

Mobility:
- 8/8 bottom up KB strict press
- 10 prone lift offs (grab pvc bar in front of you and lift arms, keep hands as close as possible)
- 10 alternating down dog to twisted lizard

Strength: 20 mins, heaviest 1-1-1 strict shoulder press
- 26 kg
- 27 kg
- 28 kg (previous PR, felt easy-ish)
- Bonus 29 kg because coach suggested (new PR! 🎉)

Workout: 4 rounds for time, try to keep rounds even
- 3 wall walks
- 16 Russian KB swings (16 kg, also a first)
- 18 cal row

So happy with the overhead improvements!

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

Today's #workout

Warm up: 3 rounds
- 10air squats
- 20" plank
- 10 glute bridges
- 10 cal assault bike

Mobility:
- Calf & achiles tendon stretches
- Frog pose
- 90-90 with leaning forward for 2"

Strength: Front Squat: 2-2-2-2 with 2" pause at bottom
- 25 kg
- 30 kg
- 33 kg
- 35 kg

Workout: 3 rounds
- 20/18 cal assault bike
- 10 push press (2 kettlebells - 9 kg each)
- 20 air squats
- 90" rest

Considering this is my first workout since I got covid (again), it went better than expected with a PR on that front squat

Then I got home and did more core (day 16)
- 50 flutter kicks (e/s)
- 50" hollow hold

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

Today's #workout

Warm up: 2 rounds
- 10 kneeling around the world e/d
- 10 box step ups/down
- 10 ring dips (toe assisted)
- 150 m row

Workout: partner workout, 40 min time cap
- 5 km row - divide as you want (21:20)
- Straight into (a.k.a. no rest): 12 min AMRAP - all movements synchro
- 10 single leg toes to bar / knee to elbow
- 10 box jump/step over
- 10 (toe assisted) ring dips
- 10 deadlifts (30 kg)

After work today, this was really needed, felt absolutely knackered but happy to have done it.

Finishing with More Core day 6
- 30 toe touches
- 45" side plank e/s

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

Today's #workout

Pull up program part 2 - week 3 - day 2

- Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

- Part 1 bubye arms: 4 rounds
- 10 triceps roll back
- 8 chest supported dumbbell row
- 30" hollow hold

- Part 2 hold on: 4 rounds
- max effort top of pull up hold (toe assisted, managed 20" each time!)
- 60" ish seconds rest

- More Core Day 2
- 30 bicycle crunches
- 30" s side plank e/s

And finally a 45 min yoga session.

Lame gym owner cancelled the 17:00 #wod at 9:30 because only 2 people were registered, so "hope a different slot fits your schedule". So yeah, I did stuff at home.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon #MoreCore #YogaStudent #YogaClass #VinyasaYoga #HathaYoga