#workoutOftheDay

It was a #patseruurtje today

4x
* 8 Back Squats @ 65% 1RM - 73kg.

First time in quite a while I've attempted squats, being very careful to feel my knee. Also using Zeus knee sleeves, which do help quite a bit actually - they keep my knees nice and warm and there's some support there.

EMOM 16'
* 8/8 Single Leg Kettlebell Deadlifts
* 15 Goblet Squats
* 10/10 Pallof Presses
* 15 American Kettlebell Swings

Everything with a 16kg kettlebell. It went fairly well, all things considered.

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

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

#workoutofTheDay

🌡️ mobility 15'

x4:
1️⃣ Push-up x5
2️⃣ Decline sit-up x20
3️⃣ Hamstring curl @ 7 kg x10
4️⃣ Negative pull-up x5
5️⃣ Side-kick through x5/side

🤹‍♀️#juggling 30': 20' clubs, 10' pois

Feeling lazy, since we switched to summer time in Sunday night and my body hasn't adjusted yet. So I skipped the running warm-up.

I went joggling on Sunday morning and it was hard too. I didn't post it because the app didn't record the session, but I dropped the balls less frequently than usual.

#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