Today's #Workout

Hamstring rehab:
- 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 5" single leg top of hip thrust hold (atlernating)
- 2 rounds (each leg)
- 20" single leg glute bridge hold
- 2 rounds (each leg)
- 2 step out / in glute bridge marches

Mobility:
- 20 alt 90-90s
- 1 min squat
- 10 runner lunge elbow to foot and twist open e/s

Warm up: for snatch, 2 times, first pvc bar then barbell
- 5 high pull
- 5 muscle snatch
- 5 snatch press
- 5 overhead squat
- 5 squat press
- 5 snatch drop
into: 3 high hang snatch - 3 power snatch - 3 snatch

Strength: 15 mins to find squat snatch 1RM (1 set ever 3')
- 2x 17 kg
- 2x 18 kg
- 2x 19 kg
- 2x 20 kg
- 1x 20 kg (previous round didn't feel stable enough)
- 1x 21 kg (yay!)

Workout: "Mule Deer" , for time, time cap 20 min, scaled to:
- 800 m erg bike
- 20 jumping pull up
- 800 m erg bike
- 20 power snatch (19,5kg)
- 800 m erg bike
- 20 clean & jerk (19,5 kg)
- 800 m erg bike
Finished in 16:32

Way too warm today to workout, but still went & did it. Happy I am starting to be able to do loaded squats and my hamstring doesn't hurt. Now to slowly build up the weights without taking 2 steps back.

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

#workoutOfTheDay

Doing this in 32°C is kinda crazy.

First a test to find 1RM in Squat Snatches.

I've been super careful with this post-shoulder-injury (which took more than a year to heal). Started at 11.5kg, ended at 21.5kg. Probably could have added a few more kg to the bar, but I'm happy with this result!

Then the #workout: "Mule Deer"
* 400m Run
* 20 Bar Muscle Ups
* 400m Run
* 20 Power Snatches (42.5 / 60)
* 400m Run
* 20 Clean and Jerks (same weight)
* 400m Run

Time cap was 20', I finished in 15'32", but I scaled it to

* 1km Bike Erg
* 20 Jumping Chest-To-Bars
* 1km Bike Erg
* 20 Power Snatches (@17.5kg)
* 1km Bike Erg
* 20 Clean And Jerks (@17.5kg)
* 1km Bike Erg

This felt horrible enough in the heat...

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

Ứng dụng Gymini trên iOS giúp dân văn phòng tại nhà tập các bài thể dục ngắn (2-10 phút) để giảm đau mỏi cổ, lưng, tay. Ứng dụng tạo bài tập đơn giản, dễ thực hiện ngay tại chỗ.

#ứngdụng #sứckhỏe #vănphòng #tạinhà #ios #ungdung #suckhoe #vanphong #tainha #remote #health #workout

https://www.reddit.com/r/SideProject/comments/1moe7s1/i_built_an_app_that_helps_remote_workers_easily/

🚨Better than an abs crunch: two unconventional core exercises for strength, spine health, and healthy aging.

✨They are demonstrated by my online fitness client, a 66-year-young rockstar who knows that staying strong is the key to keeping up with his grandkids.

📣Because aging strong isn’t about chasing aesthetics. It’s about training for life.💪🏾

#fitness #boston #aging #sarcopenia #health #workout #exercise #life #wellness #gym

Một sinh viên CS vừa tạo một ứng dụng nhật ký tập luyện iOS mã nguồn mở chỉ trong 4 ngày bằng Claude Code! Ứng dụng này tập trung vào sự đơn giản, cho phép ghi lại các bài tập một cách nhanh chóng và hiển thị dữ liệu dễ dàng, đồng thời có giao diện Apple Watch tuyệt vời. Anh ấy đã sử dụng Claude Code để thêm hiệu ứng động, học các mẫu ứng dụng iOS và tăng tốc quá trình phát triển.

#iOS #laptrinh #workout #thethao #mãnguồn #opensource #ứngdụng #laptrinhiOS

https://github.com/randomlylelo/curlsa

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 8x 5" single leg top of hip thrust hold (atlernating)

2 rounds (each leg)
- 20" single leg glute bridge hold

2 rounds (each leg)
- 2 step out / in glute bridge marches

20 mins erg bike

People are still on holidays so Monday night yoga class did not go through, which means I walked to the gym to do my rehab & back home.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #HamstringRehab

Do you workout?

I am asking this question as I believe healthy living is part of sustainable living and 'working on self improvement is the best way one can influence the world to change'. 💪☮️

*Poll is anonymous.

#selfimprovement #workout #sports #climatechange #sustainableliving #healthyliving #health

This morning's #workout #music is from Courtney Barnett & Kurt Vile with some song craft and charisma

https://youtu.be/4uAXMl-Bfiw

#Americana #Australiana #folk #SingerSongWriter #WomenInMusic #KettleBells #mobilityTraining #Calisthenics