Today's #Workout

Mobility: 22 min GoWod

Warm up: don't remember (it had at least squats, up downs, negative push ups, shoulder tap / mountain climbers)

Workout: #EasterEggHuntWOD Easter Egg Hunt: in teams of 2 or 3, go find one of the hidden eggs, and do the workout corresponding to the color, until you have collected all 6 eggs (only one of each color)

Blue: 3 rounds each, ygig (2nd person wall sit, 3rd person rest)
- 20 walking lunges
- 10 air squats

Yellow:
- 30 high five sit-ups
- 20 synchro burpees
- 10 high five push ups

Purple: 3 rounds, synchro
- 5 shuttle runs
- 10 alternating DB snatch (did 7,5 kg)

Green: 3 rounds, synchro
- 20 plate ground to overhead (did 10 kg)
- 15 knee raises
- 10 box step overs

Pink: dayp
- 21 cal row (14 for teams of 2)
- 21 cal ski (14 for teams of 2)
- 21 cal echo bike (14 for teams of 2)

Orange: ygig
- 30 (20) wall walks

Did this with @jan and a fairly new member that looked a bit lost during the workout explanation, so we took her under our wings, and she did her first scaled wall walks with us. It was a fun workout, and the eggs were very well hidden (coach lost one 😅)

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

#workoutOfTheDay

Easter #wod! Collect all the egg colors, do a #workout when you find one, in teams.

Blue:
3x
Person 1:
* 20m Walking Lunges
* 10 Air Squats
Person 2:
* Wallsit

Yellow:
* 30 High-Five Sit-Ups
* 20 Synchro Burpees
* 10 High-Five Push-Ups

Purple:
3x
* 5 Synchro Shuttle Runs (8m there and back = 1)
* 10 Synchro Dumbbell Snatches

Green:
3x
* 20 Synchro Plate To Overheads
* 15 Synchro Knee Raises
* 10 Synchro Box Step Overs

Pink:
* 21 kcal Row You-Go-I-Go
* 21 kcal Ski You-Go-I-Go
* 21 kcal Echo Bike You-Go-I-Go

Orange:
* 30 Wall Walks You-Go-I-Go

Good fun. #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness

#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

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