Today's #Workout number 1

Warm up: 3 min bike into 3 rounds
- 5 scapullar pull ups
- 5 hanging knee raises
- 10 walking step lunges
- 3 up downs

Gymnastics challenge for time, time cap 10 min
- 100 toes to bar -> knee raises
done in 8:08

Workout: "San Antonio Spurs", 3:00 - 3:00 - 3:00 - 4:00 wok, 1:00 rest in between, intermediate
- 12 cal air bike -> 16 cal er bike
- 12 burpees to bar
- max distance walking lunges
Total: 76 m walking lunges

It went surprisingly well for a 7 am workout. Surprised!

⬅️ ➡️

Today's #Workout number 2

Mobility: 15 min GoWod
Warm up:
- 2 rounds: 8 m banded side shuffle e/s + 10 slow banded air squats + 10 banded glutes bridges
- 10 90-90s + 10 90-90s into hip thrust

Strength: Back Squat #BackSquat 4x 2:30
- 5 back squats
Normally at 80% of 1RM, but that was not going to happen, so I did 48 kg (75%)

Accessory: 16 min EMOM
- 8 single leg KB dead lifts e/s (12 kg)
- 15 goblet squats (12,5 kg)
- 20" kneeling KB around the world e/d (16 kg)
- 15 American KB swings (16 kg)

Surprising I still had energy to do a second workout today, I did have to adjust the weight, but I still managed a respectable 75%, and the accessory went very well.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up: 3 rounds
- 1 min machine / shuttle runs
- 15" side plank e/s
- 10 single leg glutes bridges e/s

Gymnastics: Rope climb focus #RopeClimb
- warm up:
- 5x foot lock drill
- 5x foot lock + stand drill
- 5x foot lock + stand + climb hands up drill
- workout: 9 min EMOM
- 2 zombie rope climbs #ZombieRopeClimb
- 20 alternating hip taps in plank
- rest

Workout: 'Golden state warriors", 10 min AMRAP, scaled to
- 10x push press @ 25 kg
- 10 box step ups @ 20in
did 5 rounds + 7 reps

The foot lock went ok, but the zombie climbs were annoying (rope is too short for that, and too thick to be comfortable). Then the workout I did RX weight, but intermediate/scaled amounts + step ups, because I did not feel coordinated enough to even do lower box jumps.

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

#workoutOfTheDay

First some gymnastics - rope climbs!

3x

2' AMRAP
* 1 Rope Climb
* 16m Farmer Carry with 2 22.5kg dumbbells
1' Rest

I liked this part even though I got a nasty blister on a thumb.

The #Workout: "Golden State Warriors"

AMRAP 10'
* 10 Front Squats (because the original push press my shoulder didn't like) with 35kg
* 10 Box Step-Ups (instead of jumps)

This was a generally BAH workout. My shoulder said nope in the first try of the push presses, and kept on hurting throughout - so it was abysmal in general.

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

#workoutoftheday

🌡️ Treadmill 13'
🌡️ Mobility 10'

x4:
1️⃣ Lats pull-down @ 36 kg x10
2️⃣ Half side plank & banded clamshell x10/side
3️⃣ Knee push-up x10
4️⃣ Hamstring curl @ 7 kg x10
5️⃣ Bicycle 🚲 crunch x20/side

🤹‍♀️ Juggling 20'

I had a nasty stomach flu last week, so I didn't work out until Sunday, when I did a bit of joggling.

Today it was hard. Two weeks with almost no workouts made me weaker. Let's hope I can get into more regular sessions now.

#fitodon #fitness

#workoutofTheDay

Bar Muscle Up program week 3, day 2

Warm-up:
* 10' Bike Erg
* 15' Go-WOD

EMOM 12'
* 5 Hollow Jump over elastic + kickback
* 6 Hollow Box Drills
* 3 Low Barn Turnover with elastic

4x
* 2 Weighted Ring Dips (with 3kg)
* 15 V-Ups

3x
* 3 Explosive Pull-Ups

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

Today's #Workout - Strength training

Warm up: banded 7s

Upper body: Push press #PushPress
- 5x 15 kg
- 5x 18 kg
- 5x 20 kg
- 5x 22 kg
- 5x 24 kg
- 5x 25 kg
- 5x 26 kg
- 5x 27 kg
- 5x 28 kg
- 5x 29 kg

Lower body: Back squats #BackSquat
- 5x 30 kg
- 5x 35 kg
- 5x 40 kg
- 5x 45 kg

Accessory: Arms & shoulders, 3 rounds
- 8 single arm bent over rows e/s (15 kg)
- 8 single arm tricep kick back e/s (6 kg)
- 8 2DB bench press (7,5 kg)

I wasn't feeling like doing my hamstring / shoulder rehab, nor like doing the core class. Some basic weight lifting hit the spot today

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

#workOutofTheDay

Bar Muscle Up program week 3 day 1 (yeah, I'm a bit early, but with travel coming up...)

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

EMOM 12'
* 5 Hollow Jump over elastic + kickback
* 6 Hollow Box Drills (hang on bar, and push yourself into a hollow hold
* 3 Low Barn Turnover with elastic (hard!)

4x
* 1 Weighted Pull-Up with 5kg plate
* 2 Explosive Pull-Ups
* 30" L-Sit in rings

3x
* 3 Ring Dips

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

#workoutOfTheDay

First part was 6 sets of
1 Power Clean + 1 Hang Power Clean + 1 Push Jerks @ 70% 1RM. Which for me was 36kg. It felt a bit light, so I guess I should retest sometime what my 1RM is these days...

The #workout was a case of "Classic Gwen"

For time, time cap 12'

15-12-9 Clean And Jerks @ 26kg.

Rest as wanted between sets, and if you dropped the bar during a set you had to restart it.

Finished in 5'05"

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 2 min ski erg + 3 rounds
- 3 inchworms
- 5 roll & reach
- 3 clean deaflifts
- 3 muscle cleans
- 3 strict presses

Strength: Clean & Jerk 6x 2:00 #CleanJerk
- 1 power clean + 1 hang power clean + 1 push jerk @ 70-72% of 1RM = 25 kg

Workout: Classic Gwen, fort ime, time cap 10:00
- 15 - 12 - 9 clean & jerks (scaled weight to 50% 1RM = 17,5 kg)
- Each set unbroken, if you break, restart the set
Finished in 5:00

It was a lot of clean & jerking today. When coach says he doesn't like programming a classic workout, it says enough.

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

#workoutOfTheDay

Bar Muscle Up program, week 2 day 2

EMOM 12'
* 5 Hollow Jump over elastic
* 12 Standing Lat Pulldowns
* 5 Low Bar Pressovers

4x
* 2 Weighted Dips with 3kg
* 15 V-Ups

3x
* 3 Pull-Ups

Slow but steady.

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