Today's #Workout

Mobility: 15 min GoWod + snatch drills

Warm up: 3 rounds
- 1 min machine
- 5 roll & reach
- 3 world's greatest stretch e/s
- 3 muscle snatch (pvc -> barbell)
- 3 snatch push press (pvc -> barbell)
- 3 snatch balance (pvc -> barbell)

Strength: Squat Snatch 6x 2:00 #SquatSnatch
- 2 squat snatch singles @ 75-78% of 1RM
- sets 1-3: 17 kg
- sets 4-6: 18 kg

Workout: "Naboo"
- 20 min max cal row -> 257 cal

the row left my glutes & hamstrings sore (so I foam rolled before heading back home) and it was rather annoying that my hands were slipping on the handle from the sweat. 20 min row is pure mental push too.

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

Yesterday's #workoutOfTheDay

🏃‍♀️ Treadmill 11', 1.6 km
🌡️ Mobility 10'

x4:
1️⃣ Knee push-up x10
2️⃣ Cossack squat & plate slide @ 5 kg x5/side
3️⃣ Butterfly 🦋 sit-up x20
4️⃣ Lats pull-down @ 36 kg x10
5️⃣ SL glute bridge @ 5 kg x10/side

🤹‍♀️ #juggling 20'

Changing approach for 1️⃣: I will get to 4x20 knee reps before working on regular plank push-ups.

#fitodon

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds
- 40" machine
- 10 single unders
- 3 broad jumps
- 3 inchworms
- 5 snatch high pull (pvc -> empy bar)
- 5 hang muscle snatches (pvc -> empy bar)

Strength: Power Snatch 8 min EMOM #PowerSnatch
- 2 power snatches @ 70-75% 1RM or RPE 7-8
- First four rounds: 25 kg
- Last four rounds: 27 kg

Workout: "MIami Heat", for time, time cap 20:00
- 40 - 32 - 24 - 16 - 8 cal row
- 100 - 80 - 60 - 40 - 20 single unders (since I cannot double unders)
Finished in 15:37

It was warm and sticky and humid. Chalk was life for the snatches. Also, jump rope just kills me, my legs & my lungs, more than any other cardio.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 400 m run into 3 rounds (10" rest in between)
- 30" good mornings
- 30" air squats (narrow - sumo - normal)
- 30" one ring ring rows (both hands grabbing one ring)
- 30" Russian KB swings

Workout: 'Chaos Theory" for time in teams of 5, time cap 30 min, dayp (no working on the same movement at the same time)
- 225 cal erg bike
- 250 cal row
- 200 deadlifts (+- body weight)
- 300 Russian KB swings (heavy)
- 400 jumping air squats

We finished in 28:20 or so

Nice team with two newbies, we chipped at it and had fun and worked out together on this lively sunny labour day

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

#workoutOfTheDay

🏃‍♀️ Treadmill 10'
🌡️ Mobility 10'

x4:
1️⃣ Knee push-up x10
2️⃣ Turkish 🇹🇷 get-up @ 4 kg x3/side
3️⃣ Back squat @ 12 kg x10
4️⃣ Negative pull-up x5
5️⃣ Forward lunge @ 12 kg x10/side

🤹‍♀️ 20' #juggling

Thanks to @ubo I was reminded of TGUs and how hard they are, even with light weights.
First rep I even got cramps on my foot 😆!

Anyway I'm programming it more often now because it's a top functional exercise.

#fitodon

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