Bon sinon, cette mamie fait du crossfit à 66 ans ! (Puissance télévision) :

https://www.puissancetelevision.fr/sports/coco-une-mamie-dans-la-force-de-lage/

#Sport #CrossFit

Today's #Workout

Pre-workout: 20 mins chill erg bike (6,5km)

Mobility: 2 rounds
- 10 PVC pass throughs
- 10 bootstrap squats

Warm up: 8 min AMRAP
- 8 m lizard crawl
- 5 roll & reach
- 5 PVC snatch grip push press
- 5 PVC drop snatch
- 5 PVC snatch sots press

Strength:
- 2x 2 snatch balance (20 kg - 22 kg) #SnatchBalance
- 2x 5 sots press (15 kg) #SotsPress

Workout: "Old Speck Mountain" 5 RFT for time, time cap 13 min, target time 7-9 mins, RX amounts, scaled movements to
- 3 (8-n) knee raises
- (8-n) shuttle runs
Finished in 7:00

Accessory: 4 rounds
- 8 Bulgarian split squats e/s
- 8 floor presses (7 - 8 - 8 - 8 kg)
- 1 min rest

I was happy I did not do my PT before the workout, since there were Bulgarian split squats in the accessory (which I did not know). Also felt a bit rushed in the building up to the snatch balance - would have liked a couple more rounds, probably would have gone a bit heavier)

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

#workoutOfTheDay

First a skill focus snatch balance / sots presses:s

2x 2 Snatch Balance @7.5kg and 11kg. My shoulder wasn't having it today.

* 2x 5 Sots Presses @7.5kg. Still find this quite a hard and unconfortable exercise.

The #Workout: "Old Speck Mountain"

Scaled because I'm realistic :p

2I-18-15-12-9 Leg Raises
11-10-9-8-7 kcal Bike Erg

Finished in 7'06"

#wod #crossfit #endgame #FunctionalFitnessEndgame #fitodon #gym #fitness

Today's #Workout

Mobility: banded 7s

Warm up: 8 min AMRAP
- 30" machine
- 5 roll & reach
- 3 broad jump + high jump
- 3 inchworm
- 3 push press e/s (6 kg)
- 3 push jerk e/s (6 kg)

Strength: Split Jerk #SplitJerk
- 2x 25 kg
- 2x 27 kg
- 2x 28 kg
- 2x 29 kg
- 2x 30 kg

Workout: "Mount Mitchell" 8 rounds
- 30" max burpees (8 - 8 - 8 - 8 - 8 - 8 - 8 - 8 -> 64)
- 30" rest
- 30" max distance row (125- 125 - 127 - 125 - 124 - 120 - 122 - 126 -> 994 m)
- 30" rest

The split jerks went way better than last time. The workout was deadly but I managed to be consistent, and the burpees were jump out & in!

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

#workoutOfTheDay though it feels more like BurpeesOftheDay

First split jerk, 5x2 split jerks. Started at 33kg, ended at 40kg, which is absolutely mindboggling for me. It went smoothly, still felt like the bar was flying, no pain.

Next the #workout: "Mount Mitchell "
8 Rounds
* 30" Max Burpees
* 30" Rest
* 30" Max meter Row
* 30" Rest

I hate burpees. Burpees probably hate me.

Finished 69 burpees and 1086m rowed.

#crossfit #endgame #fitodon #gym #fitness #FunctionalFitnessEndgame #wod

#workoutOfTheDay

Patser-uurtje (gym bro hour!)

Warm-up:
* 1' Pigeon Pose (each)
* 1' Wide Legged Forward Fold
* 1' Passive Squat
2x
* 10 Banded Side Shuffles (each)
* 10 Banded Squats
* 10 Banded Glute Bridges

5x5 deadlifts, each set in 2'30". Between 75% and 80% of 1RM. I did 100kg for the first three, and 104kg for the last two sets.

Next up was 4 sets of
* 10 Weighted Box Step-Ups (3 sets with 2x10kg dumbbells, last set with 2x12.5kg)
* 10 Single Leg Kettlebell Deadlifts (16kg kettlebell)
* 30" Copenhagen Plank (each)

#workout #wod #crossfit #endgame #FunctionalFitnessEndgame #fitodon #gym #fitness #weightlifting

Today's #Workout

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" hold (SL)RDL
- 10 KAS bridges
- Superset: 8 Bulgarian split squats (2x 7kg) + 8 Bulgarian split squats (1x 7kg) + 8 Bulgarian split squats (body weight) e/s (new exercise added today after visit with PT that is very happy with my progress and with the strength symmetry of my legs)

Warm up:
- 60" pigeon pose e/s
- 60" seated wide legged forward fold
- 60" passive squat
- 2 rounds
- 8m banded crab walk e/s
- 10 banded air squats
- 10 banded glue bridges

Strength: Deadlifts #Deadlifts
- 5x5 65 kg (every 2:30)

Accessory: 4 rounds
- 10 weighed step ups e/s (had to lower the box height by 2 blue plates, 2x5kg)
- 10 SLRDL e/s (12 kg)
- 30" Copenhagen plank e/s

It's nice catching a "patseruurtje" (best translation: Gym Bro Hour) from time to time. Now to wait out how my hamstring reacts to so many deadlifts in two days!

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

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 25" nordic hold
- 5x 5" RD / SLRD (25 kg)
- 10 KAS glute bridges (25 kg)

Warm up: 8 min AMRAP
- 30" machine
- 5 bootstrap squats
- 10 deadbugs
- 10 glute bridges on heels
- 5 inchworms
- 5 suitcase deadlifts e/s (12,5kg)

Strength: Deadlift + See-Saw press
- 3x 65 kg
- 2x 68 kg + 10 see-saw press x 6 kg
- 1 x 70 kg
- 3x 65 kg + 10 see-saw press x 6 kg
- 2x 68 kg
- 1 x 70 kg + 10 see-saw press x 6 kg

Workout: "Brasstown Bald", 5 rounds for time, timecap 16:00
- 12 cal echo bike
- 12 DB deadlifts (2x 15kg)
- 30 m farmer carry (2x 15 kg)
I managed RX(!) and finished in 11:25, which was a bit faster than the expectation, so coach suggested next time I up the weights a bit

Super happy with the 70 kg deadlift without pain and a decent RX workout (doesn't happen often!)

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

#workoutOfTheDay

First more deadlift work:
* 3 Deadlifts @ 78% 1RM (101kg)
* 2 Deadlifts @ 88% 1RM (114kg)
* 10 Dumbbell Seesaw Presses (2x7.5kg)
* 1 Deadlifts @ 93% 1RM (miscalculated - 124kg)

* 3 Deadlifts @ 78% 1RM
* 10 Dumbbell Seesaw Presses
* 2 Deadlifts @ 88% 1RM
* 1 Deadlifts @ 93% 1RM (miscalculated)
* 10 Dumbbell Seesaw Presses

I forgot to take 2x2kg plates off when going for 93%. Oh well.

The #workout was "Brasstown Bald"

5 rounds for time
* 15kcal Echo Bike
* 12 Dumbbell Deadlifts (2x22.5kg)
* 30m Farmer Carry (2x22.5kg)

Finished in 12'07"

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