I murphed

1.6 km run (12:15)

20 rounds
- 5 ring rows
- 10 elevated push ups (24in)
- 15 air squats
(26:58)

1.6 km run (13:07)

For a total time of 52:20 (which is 3 mins slower than in 2023).

I survived.

#WorkoutOfTheDay #Fitness #GymLife #Strength #StrengthTraining #crossfit #crossfitforyoga

Today's #Workout Pull up program part 1 - week 1 - day 2

Warm up: 3 rounds
- 20 banded pull aparts
- 10 dead bug let down (6 kg)

Upper back & pulling: 5 rounds
- 10 inverted rows (hook on 14th hole)
- 10 lat pull downs (40 kg band)
- 10 prone Ys on bench (1 kg plates)

Somehow enjoying this a lot more this time

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

Today's #Workout

First back to my pull up program part 1 - week 1 - day 1
- Warm up: 3 rounds
- 20 banded pull apart (10 kg band)
- 10 dead bug let down (5 kg plate)
- Core: 3 rounds
- 10 deadbugs
- 10 plank bring throughs e/s (7,5 kg)
- 10 hollow rocks
- Modified pull ups: 10 rounds
- 3 toe assisted pull ups
- 30" rest

Then a #Patseruurtje
- Warm up:
- 2 rounds: 8m banded side shuffle e/s, 10 3" down banded squats, 10 banded glutes bridges
- 10 roll & reach, 10 alternating 90-90s, 10 alternating 90-90s into hip thrust
- build up to heavy 3 rep deadlift (guideline 85-90% 1RM - did not happen)
- Strength: 4x 2:30 #Deadlift
- 3 deadlifts (70 kg)
- Accessory: 16 min EMOM
- 8 Nordic hamstring curls
- 15 goblet squats (15 kg)
- 40" Pallof press (alternate sides per full round)
- 10 reverse lunges e/s (12,5 kg)

Really pondering subscribing to a different programming and doing those workouts, and maybe just join the patseruurtje & core for "group exercise" since the Mayhem programming does not seem to agree with me,

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- 2 min row
- 2 rounds: 10" dead hang, 5 ring rows, 5 muscle clean + strict press (pvc)
- 2 rounds: 20" ski, 4 down ups over the bar, 4 power clean + push press (empty bar)

Gymnastics:
- 2 rounds: 20 scap pull ups, 5 ring rows
- 8 mins for a max set (banded//weighed) strict pulls ups --> did not even go with the thickest band, so 15 ring rows

Workout: "That's gonna leave a mark", 16 min AMRAP, scaled to
- 13 cal row
- 8 burpees over the bar
- 2 clean & jerks, 30 kg (the only thing I scaled)

This was a day that made me want to quit. With this programming I have lost all progress I had done in pull ups (not even one banded, when I used to do several with a way lighter band), push ups I have had to go up in height to be able to do the same amount. And every fucking workout the weights are so ridiculous that's just stupid.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- 2 min ski erg
- 2 rounds: 5x bootstrap squats; 5 ring rows (false grip); 10" L handstand hold; 5x (PVC muscle clean into front squat)
- 2 rounds: 10x deadbugs; 2x zombie rope climb; 3x (emtpy barbell power clean into front squat)

Wod Prep: 1 round: 1x zombie rope climb; 1x (half) wall walk; 2x front squat (30 kg)

Workout: "Froning's Revenge" 6 RFT, time cap 18 min, scaled to
- 2 zombie rope climbs
- 2 half wall walks
- 4 front squats, from the floor (30 kg)
- 2 half wall walks
Finished in 16:27

Froning can go fck himself, even scaled this was brutal. So long for a deloading week here.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- 2 min row
- 3 rounds: 10 walking lunges; 10 deadbugs e/s; 10 sit ups; 5 kip swings
- 30 rounds: 30" row; 5 sit ups; 5 knee raises

Wod prep:
- 2 rounds: 4 cal row; 4 sit ups; 4 knee raises

Workout: "Midline Century" 3 - 3 - 3 - 4 min work / 1 min rest in between; scaled
- 10 cal row
- 15 sit ups
- AMRAP knee raises
Until 100 knee raises are done.

I did the 100 knee raises in the third round (total time 11:50), so I decided to continue to 150 & finished in 15:52 (times include rest)

Coach does not know how to scale me; I asked him if I did 10 (scaled) or 12 (intermediate) calories, with the rest of the movements scaled, and he said 10, so yeah, I finished too fast.

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

Today's #Workout was a #Patseruurtje #GymBroHour

Mobility: 15 mins GoWod + 2 rounds (12 banded angels + 12 banded shoulder abductions e/s)

Warm up: banded 7's + 30" weighed arm circles forward + 30" backwards

Strength: Bench Press 4x every 2:30 #BenchPress
- 3x bench press @ 85-90% 1RM
- rounds 1-3: 33 kg (87,5%); round 4: 34 kg (90%) 🎉 #PR

Accessory: 16 min EMOM
- 12x floor squeeze press (7,5 kg)
- 16x alternating gorilla row (rounds 1-3: 16 kg; round 4: 20kg)
- 40" hollow hold
- 12x Arnold press (5 kg)

Just what I needed today, some good strength work & managing a personal record

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- 2 min ski
- 2 rounds
- 5 roll & reach
- 5 bootstrap squats
- 5 scap pull ups
- 5 ring rows
- 5 muscle clean + strict press (pvc)
- 5 back squats (pvc)
- 2 rounds
- 3 (1 inchworm into 2 push ups)
- 3 kip swings
- 3 ring rows
- 3 back squats (empty barbell, from the ground)

Workout: "The Dirty 30", for time , time cap 16:00, scaled to
- 30 back squats (from the floor, 25 kg)
- 30 ring rows
- 30 back squats
- 30 jumping pull ups
- 30 back squats
Finished in 15:26

Feelings: Gone & done, but not really enjoyable.

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

Today's #Workout

Hamstrings: 3 rounds
- 10x bridges on foam roller
- 2x (30" work / 60" rest) hamstring tantrums
- 5x 8m shuttle runs

Push ups: 3 rounds
- 25 elevated push ups, unbroken (20in box)
- 2 min rest

Accessory: 3 rounds
- 45" weighed plank on hands
- 45" side plank on hand e/s

I am annoyed by how much I have lost on Mayhem's programming when it comes to push ups, planks & pull ups, that I had gained through specific programming

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 mins row, banded 7s, then 3 rounds
- 10" dead hang
- 6 scap push ups
- 10 good mornings
- 6 down ups
- 10 daeadbugs
- 10 deadlifts (empty 15 kg -> 35 kg -> 45 kg)

Workout: "Q's Birthday Wod" , 29 min AMRAP, scaled to
- 28 hanging knee raises
- 20 burpees
- 15 ring rows
- 36 alternating shoulder taps in plank
- 5 deadlifts (45 kg)
Did 4 rounds + 6 reps

This required massive scaling, and was too warm again, some of my hand callus peeled from the hanging knee raises. And there was no cake! 😡

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