My #crossfit box does bi-annual testing moments, when the same type of workouts come back so you can see how you've progressed.

Today was a strength test, with a focus on #deadlift, #strictPress and #backSquats

* 1 rep max Back Squat in 15'
* 1 rep max Strict Press in 15'
* 1 rep max Deadlift in 15'

In all three I've progressed significantly :D and scored new 1 rep max #pr's on all

* Backsquats topped out at 87kg today, from 50kg +- a year ago

* Strict presses went from 20kg to 39kg

* Deadlifts went from 60kg to a whopping 123kg. Insane :D

#happy #weightlifting #gymlife #wod #WorkoutOfTheDay #crossfit #crossfitEndgame #endgame #fitodon #fitness #ThrowHeavyShitAround

#WorkoutOfTheDay

"Unilateral Force"

4 supersets:
* 8/8 Single Leg Kettlebell Deadlifts
* 8/8 Bulgarian Split Squats
* 8/8 Step-Ups
* 90 seconds rest

Did the deadlifts and the squats with a 16kg kettlebell

"Kingpin"
For Time, time cap 15'

21-15-9 reps
* Pull-Ups
* Sit-Ups
* Deadlifts (70/102 RX) (52/83 intermediate)

Scaled to
* Australian Rows
* Sit-Ups
* Deadlifts 60kg barbell

Finished in 7'23"

#wod #endgame #weightlifting #gym #fitness #fitodon #ThrowHeavyShitAround

#WorkoutOfTheDay

Skill: Pull-Ups
#EMOM 12'
* 30' chin over bar hold
* 15 Banded Tricep Extensions
* 6-8 Weighted Pull-Ups

Modified to
* 30' chin over bar hold
* 15 Banded Tricep Extensions
* 6-8 Weighted Australian Rows with a 5kg plate attached to my back

Workout: "Old School"
#AMRAP 15'
* 15 American Kettlebell Swings
* 10/10 Single Arm Dumbbell Thrusters
* 15 Push-Ups

Finished 5 rounds and 15 reps
Scaled to:
* 15 American Kettlebell Swings with 20kg kettle bell
* 10/10 single arm dumbbell thrusters with 9kg dumbbell
* 15 two-arm dumbbell rows with 9kg each.

Stupid shoulder is _a lot_ better but not yet there...

#crossfit #wod #endgame #fitness #gym #gymlife #fitodon #weightlifting #ThrowHeavyShitAround

#WorkoutOfTheDay

"High-Speed Chase"

AMRAP 24'
* 10 Hang Clean and Jerks (43/61)
* 10 Lateral Box Jump Overs (20/24)
* 10 Jumping Air Squats

After every second round, add 200m run / 250m row

Scaled to:
* 10 Hang Clean and Jerks @ 15.5kg (last time I tried I couldn't do it with my shoulder)
* 10 Lateral Box Step Overs (20)
* 10 Jumping Air Squats
* 250m row

Finished 8 rounds and 4 reps

#crossfit #wod #crossfitlife #gym #fitness #weightlifting #throwHeavyShitAround

Today's #Workout

Warm up: 3 rounds
- 10 cal row
- 10 med ball cleans (14lb)
- 5/5 strict press (7.5kg)

mobility:
- Pigeon
- frog
- thread the needle in frog
- down dog to twisted lizard
- supine bent knee twist

PVC practice: clean & jerls

Strength: 5 e2mom: 1 clean & jerk, start at 80% and add weight
(25 - 26 - 27 - 28 - 29 & did a bonus because I like round numbers: 30kg PR)

Then: 3 rounds for time
- 1250 m rowing (5:34 - 5:32 - 5:30)
- 2' rest

Super tired but happy of the PR & my rowing times.

#CrossFit #CrossfitForYoga #Fitness #GymLife #WeightLifting #StrengthTraining #OlympicLifting #OlyLifting #ThrowHeavyShitAround

#WorkoutOfTheDay

".com workout"

For time:

* 100 box step-ups (20/24 inch)
* 100 push-ups
* 10 squat snatches (57/84)

Intermediate:
* 100 box step-ups (20/24)
* 100 push-ups
* 10 squat snatches (48/70)

Beginner:
* 50 box step-ups (20/24)
* 50 assisted push-ups
* 10 squat snatches (lege barbell)

I did 100 box step-ups on, 20 inch (I'm short), 100 Push-Ups on a box at 30 inch, 10 Squat snatches at 25kg.

The latter were not great in form, my right shoulder is being a PITA

#wod #endgame #crossfit #crossfitLife #gym #fitness #weightlifting #throwHeavyShitAround

#WorkoutOfTheDay

"Confessions"

4x #AMRAP (as many rounds as possible) of 4 minutes each
* 6 toes-to-bar (for me knees as high as they go with a kick out)
* 6 burpees
* 6 double dumbbell hang cleans with 12.5kg in each hand

90 seconds rest between the AMRAP's

Finished 3 rounds in each AMRAP.

Then participated in a #Foundations class

#EMOM (every minute on the minute switch), 20 minutes

1. 8/8 Straight Leg Kettlebell Deadlifts (16kg kettlebell)
2. 10 Goblet Squats, heels on plate (16kg)
3. 8 Nordic Hamstring Curls
4. 6/6 Box Step-Ups
5. Assault bike (leasurely)

#wod #crossfit #endgame #CrossfitLife #ThrowHeavyShitAround
#strengthTraining
#fitness
#gymnastics
#gym

The #weightlifting class was fun and very instructive. I finally "get" how to do a proper frontsquat with a barbell and managed to do proper squat cleans :)

Having a fake hip and a hip which is damaged makes it all just a tad more difficult.

#crossfit #crossfitlife #ThrowHeavyShitAround