#workoutOfTheDay

First part was a clean complex:

6 sets, every 2' 1 set
* 1 Clean Pull + 1 Hang Squat Clean +1 Front Squat @ 70% 1RM clean

First four with 28kg, last two with 30kg.

The #Workout: "Volkswagen Beetle"

4x

AMRAP 3'
* 20 Box Step-Overs (20")
* 10 Deadlifts @ 70kg

1' Rest, start each round where you left off

Finished 8 rounds.

First time box step-ups full height since my knee issues, it felt ok. Now it's a bit naggy but not comparable to how it was.

#wod #crossfit #endgame #fitodon #functionalfitnessEndgame #gym #fitness

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

#workoutOfTheDay

The first of my Bar Muscle Up program...

Warm-Up:
* 5' Bike Erg
* 15' Go-WOD

EMOM 12'
* 5x jump into hollow
* 12x Lat Pulldown into hollow
* 5x Low Bar hip to bar

4x
* 2 Weighted Pull-Ups @ 5kg
* 2 Explosive Pull-Ups
* 30" L-Sit in rings

3x
* 3 Ring Dips

This was deadly in it's own way.

#workout #wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness

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

#workoutOfTheDay

First part was normally clean & jerks, but since I had a kine session today with dry needling, I was recommended not to do overhead stuff. So it got modified to Front squats for me.

8x, every 1'30" 1 set of 8 front squats @ 45kg

Being this was the first time doing front squats again in a while, it felt ok. Still super careful with my left knee.

The #workout was "Freesia"

3x AMRAP 4'
* 75 "A few Double-under attempts + Single Unders"
* 15 Front Squats @ 35kg
* 75 "A few Double-under attempts + Single Unders"
* Max Power Cleans @ 35kg

Did 18, 17 and 15 power cleans.

#wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting

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

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

#workoutOfTheDay

#Patseruurtje

8x
* 4 Bench Presses - 50kg for the first two sets, 52 for the last two. My last 1RM was 62, so not bad.

EMOM 16'
* 12 Dumbbell Floor Presses with 2x15kg
* 8/8 Gorilla Rows with 2x24kg
* 40" Hollow Hold
* 40" Dumbbell Lateral Raises with 2x3kg

TABATA
* 20" Side Plank Left
* 20" Side Plank Right
* 20" Plank Hold
* 20" Mountain Climbers

Ouch.

#wod #workout #crossfit #endgame #fitodon #fitness #functionalfitnessEndgame #gym #weightlifting

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