#workoutoftheday #urbantrail #lille

This evening I did the urban trail in Lille with my son. It's a mix of #walking and #running for 9 km, while visiting historic and public buildings. Inside the buildings there are shows, concerts and challenges. And a lot of stairs!

Posting some pics below. We had so much fun!

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#workoutOfTheDay #core class

Warm-up:
* 800m Bike Erg
* 8kcal on every machine (Bike Erg, Ski Erg, Row Erg, Echo Bike)

4x
* 30" Plank Shoulder Taps
* 30" Dead Hang
* 30" Hollow Hold
* 30" Glute Bridges
* 1' Rest

EMOM 25'
* 15 Crunches
* 15 Hanging Leg Raises
* 40" Side Plank
* 4x6" Ab Rollouts with barbell
* 1' Rest

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

Today's #Workout was a #Core session

Mobility: 22 min GoWod

Warm up:
- 400 m run + 8 cal on ski erg, row erg, bike erg each
- 4 rounds
- 30" shoulder taps in plank
- 30" dead hang
- 30" hollow hold
- 30" glutes bridges
- 1 min rest between rounds

Workout: 25 min EMOM
- 15x crunches (did sit ups)
- 15x knee raises
- 40" side plank (elbow) - last round 20" e/s
- 4x hand walk out with 6" hold
- rest

I had zero intrinsic motivation and the core session looked not too exhausting or complicated, so I joined it. My lower back says it will not touch the ground for crunches, so I did just sit ups.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- Hip Halo
- 10 banded side steps in squat e/s
- 10 banded front / back steps in squat
- 10 banded glute bridges
- 10 banded 3" down air squats
- 7 min AMRAP
- 30" single unders
- 5 1DB squats (back rack, 5 kg)
- 10 deadbugs
- 10 bird dogs
- 5 roll & reach
Gymnastics: 12 min EMOM
- 8 calf raises
- 35" penguin taps
- 30" double under practice

Workout: "Good Friday", for time (time cap 16:00):
- 100 - 80 - 60 - 40 - 20 double unders (-> single unders because I cannot)
- 50 - 40 - 30 - 20 - 10 single dumbbell squats (10 kg)
Finished in 11:15

The double under practice was frustrating as fuck because my hair kept getting smacked against my head, or my rope, and I smacked my pinky twice. Do not recommend. And yes, that's 150 squats. Ouch.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- 2 min jump rope
- banded 7s
- 3 rounds
- 100 m run
- 5 front/back leg swings e/s
- 5 sideways leg swings e/s
- 5 pike push ups
- 20" hand plank

Workout: "Clean house" 8 rounds for time, time cap 23 mins, scaled to
- 150 m run (was supposed to be 200 m)
- 10x seated 2xDB strict press (7 kg) (was supposed to be 8x)
- 1 min rest
Finished in 22:50 (1:48 - 1:53 - 1:58 - 2:01 - 2:01 - 1:58 - 2:06 - 2:05)

I ran, again. Scaled because otherwise I would not have finished in the time cap (actually some of those rounds were above 2 mins which was supposed to be the time cap per round before rest). My legs are shot now.

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

#workoutOfTheDay

#workout: "Clean House"

8x

* 600m Bike Erg
* 10 Kipping Handstand Push-Ups
(on 6cm plates + abmat - 2cm less than last time!)

Rest 1' between sets

Results:
1'33" (did only 400m on the bike)
1'55" (630m)
2'04" (630m)
2'07" (630m)
2'07" (630m)
2'15" (630m)
2'10" (630m)
2'11" (630m)

I miscalculated how long it'd take me, so the first round I only did 400m on the bike. I corrected by doing 30m extra each round afterwards.

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

#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