Today's #Workout was a #Patseruurtje

Mobility: 10 min GoWod

Workout: Strong(wo)man 36 min E2MOM, in teams of two
- 30 American KB Swings YGIG (16 kg)
- Sled pull YGIG (135 kg)
- 16 Axle bar tricep extensions YGIG (10,5 kg)
- Yoke walk YGIG (82 kg)
- 12 Shoulder to shoulder press (30 kg)
- 10 Box step ups e/s (body weight)

My body is feeling a bit off so some things weren't great, but it was nice workout out with a partner and had some fun & a good workout.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #GymBroHour #StrongMan #StrongWoman

#workoutOftheDay

First part was strength - find a 1RM strict press. Previous was 43kg, this time I got to 47 kg :)

#workout "Red Sox" - intermediate version (scaled)

3x, 1 set every 5'

* 60 Single Unders
* 20 Push-Ups
* 40 Single Unders
* 15 Dumbbell Bench Presses (with 2x15kg)

Finished the first round in 2'15" - way too fast. Coach suggested practicing on my double unders from the second set, so there the times were 3'51" (with 1x double under practice) and 4'14" (with 2x double under practice)

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

Today's #Workout

Mobility: 22 min GoWod + banded 7s

Warm up: 7 min AMRAP
- 30" jump rope
- 5 half kneeling DB presses e/s (6 kg)
- 5 upright rows e/s (6 kg)
- 5 single arm bench press e/s (6 kg)
- 5 single leg V-ups e/s
- 3 shoulder presses (empty 15 kg barbell)

Strength: 15 mins to build to a heavy Strict Press #StrictPress
- 5x 20 kg
- 3x 23 kg
- 1x 25 kg
- 1x 27 kg
- 1x 28 kg
No PR today, shoulder was not happy

Workout: "Red Sox", intermediate amounts, scaled movements, 3x 5:00
- 60 single unders
- 20 elevated push ups
- 40 single unders
- 15 DB bench press (7,5 kg)
Finished in 3:12 (went in too hot) - 3:55 - 4:01

Bit annoyed at my shoulder not getting to the previous PR, but happy that it does not hurt when lowering the bar again.

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

#workoutOftheDay

#core class

4x
* 30" Stationary Bear Crawl
* 30" Russian Twists (with 8kg medball - the 20lbs seems to have vanished)
* 30" Plank Hold
* 30" Hollow Hold
* 1' Rest

5x AMRAP 3'
* 16m Pike Walks
* 10 Bicycle Crunches (L+R=1)
* 10 Mountain Climbers (L+R=1)
* Max Toes-To-Bar

Finisher: Wall Sit Medball Pass

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

Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #TrustTheProcess #Core