#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

Today's #Workout was a #Patseruurtje #GymBroHour

Mobility: 15 min GoWod

Warm up: Banded 7s + 30" cuban presses (1 kg plate e/h) + 30" mini circles (1 kg plate) & abduction + 30" mini circles + adduction

Strength: Strict Press 4x 2:30 #StrictPress
- 8x strict press at 65-70% 1RM -> 19 kg (67,5%)

Accessory: 16 min EMOM
- 40" lateral & frontal raises (4 kg)
- 10 Skull crushers (5 kg)
- 40" hollow hold
- 10-12 ball slam ygig (20 kg)

The ball slam is always therapeutic after a crappy day at work. I just wish it was a bit lighter so I can properly snatch it and then slam it

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

How to make gravel and stock steel from old dug out fence posts. 🔨

#WorkoutOfTheDay #Mjölnir #Hammer #Gravel #Recycling #Homestead #Cleanup #Steel #DIY

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds
- 1 min machine
- 5 inchworms
- 10 (heel support only) glutes bridges
- 5 deadlifts (pvc -> barbell)
- 5 roll & reach
- 5 good mornings (#Tip from coach today: stand one foot length from a wall, butt must touch wall)

Strength: #deadlift 5x 2:00
- 3 deadstop deadlifts @ max 70% 1RM / RPE7 -> 66 kg

Workout: "Yoshi", for time, timecap 12:00, intermediate
- 56 cal air bike
- 45 deadlifts @ 58 kg
finished in 10:06

So happy it was deadlift day after a crappy work day. ♥️ deadlifts

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