Mastodawn

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

SpringGnoll 14h ago

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sadedoes 20h ago

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

SpringGnoll 1d ago

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sadedoes 1d ago

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

sadedoes 2d ago

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