Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up:
- 2 rounds
- 8 m banded side shuffle e/s
- 10 banded slow air squats
- 10 banded 2" hold glutes bridges
- 10 alternating Cossack squats
- 10 alternating 90-90
- 10 alternating 90-90 with hip thrust

Strength: Back Squats 4x 2:30 #BackSquat
- 3 back squats @85-90% 1RM -> 52 kg, which is 80% 1RM but it was too bloody warm

Accessory: 16 min EMOM
- 8 Single leg Romanian dead lift e/s (12 kg)
- 15 goblet squats (12 kg)
- 40" kneeling around the world - alt directions each round (16 kg)
- 15 Russian KB swings (16 kg)

The heat really makes it all feel heavier than it is. Or I am getting worse, that is also a possibility.

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

Today's #Workout

Mobility: 10 min GoWod

Warm up 1: 3 min row
- 30" easy
- 30" moderate
Warm up 2: 3 rounds
- 3x world's greatest stretch e/s
- 10x deadbugs e/s
- 10x cat-cow
- 5x broad jumps
- 5x jumping air squat

Strength: Back Squat 6x 1:30 #BackSquat
- 2x back squats @ 65% 1RM (42 kg)
- Focus "fast out of the hole"

Workout: "Gene Autrey" 15 min AMRAP
- 40 cal erg bike
- 50 air squats
Did 3 rounds + 10 reps

It's already getting too warm & there are a lot of seed fluffs around, so it was sweaty. But I did RX on the workout 🤩 & yes that was 150 air squats, Murph ( https://www.crossfit.com/heroes/murph-workout ) is upon us and the prep season is hard.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 7 min AMRAP
- 30" machine
- 10 Alternating Cossack Squats
- 10 Deadbugs e/s
- 10" Hollow Hold
- 5 Slow Back Squats (PVC)

Strength: 10 min E2MOM #BackSquat
- 3 tempo (3" down + 3" hold) Back Squats @ max 65% of 1RM (did 40 kg)

Workout: Daffodil, for time, time cap 17 min. did RX amounts with scaled movements:
- 50 Wall Balls (4 kg)
- 35 Hanging Knee Raises
- 50 Box Jumps (12in / 30 cm, onto the big box, aka scary AF)
- 35 Hanging Knee Raises
- 50 Wall Balls (4 kg)
Finished in 15:51

Focused on keeping the bracing while in the hole in the back squats, so I took slightly less weight than actual 65%. And those box jumps were scary AF sometimes. The big box is just intimidating.

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

Today's #Workout was a #Patseruurtje

Mobility: 15 min GoWod

Warm up: 2 min machine into 3 rounds
- 8 m banded side shuffle e/s
- 10 narrow stance squats
- 10 sumo stance squats
- 10 normal stance squats
- 10 single leg glutes bridges e/s

Strength: 4x E3MOM #BackSquat
- 8 backsquats at +- 65% of 1RM = 43 kg

Accessory: 16 min EMOM
- 8 single leg deadlifts e/s (12 kg KB)
- 15 goblet squats (12 kg KB)
- 10 Pallof press e/s (24 kg band)
- 15 American KB swings (12 kg KB)

Stressful day, nasty headache, good workout. Gym owner / head coach made a planning woops, so he had to coach this & the wod at the same time. It was fun.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 9 min AMRAP
- 30" machine
- 10 Cossack squats
- 4 up downs
- 10 alternating reverse lunges
- 3 empty barbell back squats

Strength: Back Squats #BackSquat
- 3x 5 @ 60% of 1 RM (39 kg based on my last test while still babying my hamstring)

Workout: "Minestrone" for time, intermediate
- At 0:00
- 24 cal row
- 25 burpees
- 24 cal row
- At 8:00
- 24 cal row
- 20 burpees to target
- 24 cal row
- At 16:00
- 24 cal row
- 15 burpee box jump overs (37 cm)
- 24 cal row
Finished in 5:53 - 5:48 - 6:25

I am happy the taller jumps are getting consistent even under fatigue (I do have to psyche myself for every single one). Today's burpees were dangerous AF due to just mopped rubber tiles making slipping on the floor very easy to face plant. And finally a workout that gets my recovery time above 24h! (71h to be exact 🤣)

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

Oh hey, I wrote a couple of things:

https://piratesobg.wordpress.com/2026/02/21/one-down-two-to-go/ #BackSquat

and

https://piratesobg.wordpress.com/2026/02/21/the-angel-next-door-spoils-me-rotten-volume-1-2019-by-saeki-and-season-1-2023/

#TheAngelNextDoorSpoilsMeRotten