Today's #Workout was a #Core session

Mobility: 22 min GoWod

Warm up:
- 400 m run + 8 cal on ski erg, row erg, bike erg each
- 4 rounds
- 30" shoulder taps in plank
- 30" dead hang
- 30" hollow hold
- 30" glutes bridges
- 1 min rest between rounds

Workout: 25 min EMOM
- 15x crunches (did sit ups)
- 15x knee raises
- 40" side plank (elbow) - last round 20" e/s
- 4x hand walk out with 6" hold
- rest

I had zero intrinsic motivation and the core session looked not too exhausting or complicated, so I joined it. My lower back says it will not touch the ground for crunches, so I did just sit ups.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- Hip Halo
- 10 banded side steps in squat e/s
- 10 banded front / back steps in squat
- 10 banded glute bridges
- 10 banded 3" down air squats
- 7 min AMRAP
- 30" single unders
- 5 1DB squats (back rack, 5 kg)
- 10 deadbugs
- 10 bird dogs
- 5 roll & reach
Gymnastics: 12 min EMOM
- 8 calf raises
- 35" penguin taps
- 30" double under practice

Workout: "Good Friday", for time (time cap 16:00):
- 100 - 80 - 60 - 40 - 20 double unders (-> single unders because I cannot)
- 50 - 40 - 30 - 20 - 10 single dumbbell squats (10 kg)
Finished in 11:15

The double under practice was frustrating as fuck because my hair kept getting smacked against my head, or my rope, and I smacked my pinky twice. Do not recommend. And yes, that's 150 squats. Ouch.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- 2 min jump rope
- banded 7s
- 3 rounds
- 100 m run
- 5 front/back leg swings e/s
- 5 sideways leg swings e/s
- 5 pike push ups
- 20" hand plank

Workout: "Clean house" 8 rounds for time, time cap 23 mins, scaled to
- 150 m run (was supposed to be 200 m)
- 10x seated 2xDB strict press (7 kg) (was supposed to be 8x)
- 1 min rest
Finished in 22:50 (1:48 - 1:53 - 1:58 - 2:01 - 2:01 - 1:58 - 2:06 - 2:05)

I ran, again. Scaled because otherwise I would not have finished in the time cap (actually some of those rounds were above 2 mins which was supposed to be the time cap per round before rest). My legs are shot now.

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

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up: 2 min machine into 3 rounds
- 8 m banded side shuffle e/s
- 10 narrow stance squats
- 10 sumo stance squats
- 10 normal stance squats
- 10 single leg glutes bridges e/s

Strength: 4x E3MOM #BackSquat
- 8 backsquats at +- 65% of 1RM = 43 kg

Accessory: 16 min EMOM
- 8 single leg deadlifts e/s (12 kg KB)
- 15 goblet squats (12 kg KB)
- 10 Pallof press e/s (24 kg band)
- 15 American KB swings (12 kg KB)

Stressful day, nasty headache, good workout. Gym owner / head coach made a planning woops, so he had to coach this & the wod at the same time. It was fun.

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

Today's #Workout

Mobility: 22 min GoWod

Warm up: 8 min AMRAP
- 30" machine
- 5 scapular pull ups
- 10 ring rows
- 3 world's greatest stretch e/s
- 5 PVC / Barbell front squats
- 4 down - ups

Gymnastics: 9 min EMOM ring muscle up focus
- Min 1: 4 toe assisted ring muscle up transitions
- Min 2: 4 toe assisted negative ring dips
- Min 3: rest

Workout: "Cardinals", for time, time cap 10 mins, scaled to: 15 - 12 - 9 - 6 - 3
- Front squats (25 kg)
- Bar facing burpees
Finished in 8:34

Body did not want to do anything on the rings - shoulders were not happy about the transitions or the dips, and the actual exercise (banded ring muscle ups) was a no go. The workout itself was OK, my usual scaled 🐢

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

Today's #Workout

Mobility: 30 mins GoWod

Warm up: 8 min AMRAP
- 30" jog
- 5 roll & reach
- 3 inchworms
- 5 muscle cleans (empty barbell)
- 5 strict press (empty barbell)
- 10 Russian KB Swings (8 kg)

Strength: 8 min EMOM
- 2x (power clean + push jerk) at 60-70% of 1RM = 22,5 kg

Workout: "Tigers" 2 rounds for time, time cap 18 mins
- 800 m run (I scaled to 4:30 min run, approx 600m)
- 50 American KB Swings (12 kg)
Finished in 13:48.

In hindsight I might have been able to finish within time cap while running the whole 800 m (+3-4 mins total) and be able to mark it as intermediate. But I ran, which is well, I ran.

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

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

Mobility: 22 min GoWod + banded 7s

Warm up: 7 min AMRAP
- 30" jump rope
- 5 half kneeling DB presses e/s (6 kg)
- 5 upright rows e/s (6 kg)
- 5 single arm bench press e/s (6 kg)
- 5 single leg V-ups e/s
- 3 shoulder presses (empty 15 kg barbell)

Strength: 15 mins to build to a heavy Strict Press #StrictPress
- 5x 20 kg
- 3x 23 kg
- 1x 25 kg
- 1x 27 kg
- 1x 28 kg
No PR today, shoulder was not happy

Workout: "Red Sox", intermediate amounts, scaled movements, 3x 5:00
- 60 single unders
- 20 elevated push ups
- 40 single unders
- 15 DB bench press (7,5 kg)
Finished in 3:12 (went in too hot) - 3:55 - 4:01

Bit annoyed at my shoulder not getting to the previous PR, but happy that it does not hurt when lowering the bar again.

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

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #TrustTheProcess #Core

Today's #Workout

Mobility: 22 min GoWod

Warm up: 7 min AMRAP
- 30" machine
- 8 m lizard crawl
- 10 PVC pass throughs
- 5 PVC muscle snatches
- 5 PVC overhead squats
- 5 scapullar pull ups

Strength: Snatch Complex 10min E2MOM #SnatchComplex
- 2 power snatches + 1 snatch balance (23 kg)

Workout: "Lime Green", 6 RFT, time cap 14 min, scaled to
- 2 half wall walks
- 8 overhead squats (15 kg)
- 10 ring rows
Finished in 12:21

All the overhead stuff and my shoulders & wrists does not play nice along. But happy my half wall walks were consistent and working on shoulder stabilizing on overhead squats.

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