#workoutofTheDay

Bar Muscle Up program, week 5 day 2

Warm-up was some biking and 10' of Go-WOD.

EMOM 12'
* 5 Kipping C-Swings
* 6 Box Turnovers
* 6/6 Single Arm Half Kneeling Lat Pulldowns

4x
* 1 Weighted Dip with 3kg dumbbell
weight:: 3kg
* 20 V-Ups

3x
* 4 Explosive Pull-Ups

Babysteps. But it's going.

#workout #wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness

Today's #Workout

Hamstring work: 3 rounds
- 10x foam roller glutes bridges
- 2x 30" hamstring tantrums
- 5x 8m shuttle run

Push up work:
- max effort banded push ups (14 pushups with 40 kg purple band at 44 cm from the floor)
- rest 5 mins
- 5 min EMOM: 50% of max effort banded push ups (7)

Push up accessory: 2 rounds
- 30" hollow hold
- 20 DB press deadbugs (6 kg)

Shoulder work: 3 rounds
- 12 banded extensions
- 12 banded angels
- 12 banded lateral abductions e/s

Bit of everything today. Those banded push ups are fun to do & feel way better than elevated push ups 😊

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

#workoutOfTheDay

First part was 6 rounds of 2 squat cleans - every 2' 1 round.

Started at 40kg because unsure, coach told me to up to 45kg for the second. 48kg, 48kg, 50 and ended on 52kg with the feeling I had spare. 52kg is also the heaviest I've ever squat cleaned, so I'm not mad :D

Knee did not really complain. Using the knee sleeves keeps reminding me to push out my knees in squat.

Second was the #wod: "Clafoutis". Scaled because of painful right wrist.

10 rounds
* 15 wall balls @ 12lbs
* 3 inchworms

Finished in 12'58"

I also didn't die on coughing fits or anything :)

#workout #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting

Today's #Workout

Mobility: 15 min GoWod + 15 min bike @ chill pace

Warm up:
- 2 rounds
- 30" machine
- 8 alternating world's greatest stretch
- 10 bootstrap squats
- 10 alternating Cossack squats
- 2 rounds (pvc -> barbell)
- 5 muscle cleans
- 5 front squats
- 5 tall cleans
- 5 squat cleans empty barbell

Strength: Squat cleans 6x 2:00 #SquatClean
- 2 squat cleans @ 80% 1rm or PRE8: 30 - 32 - 34 - 35 - 35 - 35 kg

Workout: "Clafoutis" 10 RFT, timecap 18:00, scaled to
- 15 wall balls, 3kg
- 2 half wall walks
Finished in 16:04

Added weight on the cleans because coach said so. And had a mini breakdown half through the clafoutis because that's how I roll apparently. Also, hemi-headache on going, so much fun

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

#workoutOfTheDay

Bar Muscle Up program, week 5 day 1

Warm-Up:
* 5' Bike Erg
* 10' Go-WOD

EMOM 12'
* 5 Kipping C-Swings
* 6 Box Turnovers
* 6/6 Single Arm Half Kneeling Lat Pulldowns

4x
* 1 Weighted Pull-Up with 6.5kg
* 1 Explosive Pull-Up
* 30" L-Sit

3x
* 3 Ring Dips

Slow but steady. #workout #wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness

Today's #Workout

Hamstrings: 4 rounds
- 5x 35" Nordic hamstring curl hold (10" rest in between)
- 10 KAS Bridges (35 kg)
- 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)

Push ups:
- 3 rounds
- 10 Triceps Kick Backs e/s (6 kg)
- 10 DB Pull Overs (6 kg)
- 10 Negative Push Ups
- 2 rounds
- 15-20" Bottom of Push Up Hold
- 10 Plank transitions

After yesterday's deadlifts + accessory, I still did some more hamstring work because it feels like my legs are slacking, or I am. And then some push up work because well, it's needed.

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

Today's #Workout #Patseruurtje

Warm up 1: 10 mins bike

Warm up 2: 8 mins AMRAP
- 3 inchworms
- 10 banded goodmornings
- 10 Russian KB swings (12 kg)
- 5 deadlifts (empty 15 kg bar)
- 8 single leg Romanian deadlifts e/s (12 kg)

Strength: Deadlifts 4x 2:30 min
- 5 deadlifts at 80-85% 1RM
Tried first round at 80ish % (75 kg) then lowered to 65 kg because I was not keeping brace properly

Accessory: 16 min EMOM
- 8 Nordic hamstring curls
- 15 heel elevated narrow stance goblet squats (12 kg)
- 40" deadbugs
- 20 walking lunge steps

Seems my body is not 100% at the moment, but went, did a workout.

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

#workoutOfTheDay

Patser-uurtje light (still sick)

5 sets, every 2'30" 1 set
* 5 Deadlifts @ 90kg. More wasn't happening.

EMOM 16`
* 8 Nordic Hamstring Curls
* 15 Heel Elevated Goblet Squats with 12kg
* 40" Weighted Deadbugs with 10kg plate
20 Walking Lunges

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

Today's #Workout

Mobility: 15 min GoWod

Warm up 1:
- 4x 30" machine (row - echo bike - ski - echo bike)

Warm up 2: 3 rounds
- 10 deadbugs
- 3 broad jumps
- 10 suitcase deadlifts e/s (16 kg)
- 3 clean deadlifts (pvc - bar)

Strength: Clean deadlift 5x 2:00
- 3 clean deadlifts @ 90-95% 1RM (of clean) -> 35 kg

Workout: "Mille-feuille" 5x 5:00 sets (time cap per set: 4:00) did RX
- 20 cal row
- 20 cal ski erg
did: 3:04 - 3:04 - 3:14 - 3:13 - 3:21

The wod itself was pure cardio & high intensity, and apparently I had some pent up something to burn, because even feeling depleted & exhausted I managed to do fairly good according to the notes (top performers: 2:40-3:20 / set)

Also, not the kind of mille-feuille I would rather have.

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

#workoutOfTheDay

The actual #wod was death by cardio, I let @sadedoes enjoy that. I'm a bit too easily winded at the moment...

Bar Muscle Up program week 4 day 2

EMOM 12'
* 5 Hollow Jump over elastic + kickback + back
* 6 Hollow Box 2 Drills
* 3 Russian Dips off box

4x
* 2 Weighted Dips with 3kg dumbbell
* 15 V-Ups (completely winded after that)

3x
3 Explosive Pull-Ups

#workout #crossfit #endgame #functionalfitnessEndgame #fitodon #fitness #gym