Today's #Workout

Pre-workout: 20 mins chill erg bike (6,5km)

Mobility: 2 rounds
- 10 PVC pass throughs
- 10 bootstrap squats

Warm up: 8 min AMRAP
- 8 m lizard crawl
- 5 roll & reach
- 5 PVC snatch grip push press
- 5 PVC drop snatch
- 5 PVC snatch sots press

Strength:
- 2x 2 snatch balance (20 kg - 22 kg) #SnatchBalance
- 2x 5 sots press (15 kg) #SotsPress

Workout: "Old Speck Mountain" 5 RFT for time, time cap 13 min, target time 7-9 mins, RX amounts, scaled movements to
- 3 (8-n) knee raises
- (8-n) shuttle runs
Finished in 7:00

Accessory: 4 rounds
- 8 Bulgarian split squats e/s
- 8 floor presses (7 - 8 - 8 - 8 kg)
- 1 min rest

I was happy I did not do my PT before the workout, since there were Bulgarian split squats in the accessory (which I did not know). Also felt a bit rushed in the building up to the snatch balance - would have liked a couple more rounds, probably would have gone a bit heavier)

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

#workoutOfTheDay

First a skill focus snatch balance / sots presses:s

2x 2 Snatch Balance @7.5kg and 11kg. My shoulder wasn't having it today.

* 2x 5 Sots Presses @7.5kg. Still find this quite a hard and unconfortable exercise.

The #Workout: "Old Speck Mountain"

Scaled because I'm realistic :p

2I-18-15-12-9 Leg Raises
11-10-9-8-7 kcal Bike Erg

Finished in 7'06"

#wod #crossfit #endgame #FunctionalFitnessEndgame #fitodon #gym #fitness

Friday #Workout:
222 seconds of plank.
22 minutes of yoga for runners.
20 minutes of strength training.
27.1 KM of #Cycling (5°C, 83% humidity, and 9 KM/H wind.).

Good workouts, followed by another low-effort, nice and cool ride.

I crossed the Champlain bridge again, passing *so many cars*. It's like a slow-roll parking lot. Must been more lanes (sarcasm).

Knee is steadily improving. 🖖🏻

Lots of cyclists, runners, and walkers out today. Must be Friday or something.

#Exercise of the Day: Mini Band Skaters👟 (Foot-Level Variation)

🎯Low-cost. High impact. This variation—demonstrated by my online #fitness client—uses a mini band around the feet (not the ankles!) to seriously increase resistance and demand greater control. (Therabands work too.)

✅ Glute Medius Activation
✅ Eccentric Control
✅ Lateral Stability

💥Perfect for beginners building foundational strength or seasoned movers looking for a fresh challenge.

#workout #sports #health #exercise #gym #coach

Nothing like a bath to wash away the post gym smell. Thankful for you my smelly stinky socks are sealed up ready to be shipped out for your enjoyment.

#finsub #femdom #findom #humanatm #subfunded #gym #sweaty #smellysocks #feet #useditems #humiliation #humiliatrix #goth #alt #workout #leggings