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

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Today's #Workout

Mobility: 22 min GoWod

Warm up: 8 min AMRAP
- 30" machine
- 5 scapular pull ups
- 10 ring rows
- 3 world's greatest stretch e/s
- 5 PVC / Barbell front squats
- 4 down - ups

Gymnastics: 9 min EMOM ring muscle up focus
- Min 1: 4 toe assisted ring muscle up transitions
- Min 2: 4 toe assisted negative ring dips
- Min 3: rest

Workout: "Cardinals", for time, time cap 10 mins, scaled to: 15 - 12 - 9 - 6 - 3
- Front squats (25 kg)
- Bar facing burpees
Finished in 8:34

Body did not want to do anything on the rings - shoulders were not happy about the transitions or the dips, and the actual exercise (banded ring muscle ups) was a no go. The workout itself was OK, my usual scaled 🐢

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Today's #Workout

Mobility: 30 mins GoWod

Warm up: 8 min AMRAP
- 30" jog
- 5 roll & reach
- 3 inchworms
- 5 muscle cleans (empty barbell)
- 5 strict press (empty barbell)
- 10 Russian KB Swings (8 kg)

Strength: 8 min EMOM
- 2x (power clean + push jerk) at 60-70% of 1RM = 22,5 kg

Workout: "Tigers" 2 rounds for time, time cap 18 mins
- 800 m run (I scaled to 4:30 min run, approx 600m)
- 50 American KB Swings (12 kg)
Finished in 13:48.

In hindsight I might have been able to finish within time cap while running the whole 800 m (+3-4 mins total) and be able to mark it as intermediate. But I ran, which is well, I ran.

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

Today's #Workout was a #Patseruurtje

Mobility: 10 min GoWod

Workout: Strong(wo)man 36 min E2MOM, in teams of two
- 30 American KB Swings YGIG (16 kg)
- Sled pull YGIG (135 kg)
- 16 Axle bar tricep extensions YGIG (10,5 kg)
- Yoke walk YGIG (82 kg)
- 12 Shoulder to shoulder press (30 kg)
- 10 Box step ups e/s (body weight)

My body is feeling a bit off so some things weren't great, but it was nice workout out with a partner and had some fun & a good workout.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #GymBroHour #StrongMan #StrongWoman

Today's #Workout

Mobility: 22 min GoWod + banded 7s

Warm up: 7 min AMRAP
- 30" jump rope
- 5 half kneeling DB presses e/s (6 kg)
- 5 upright rows e/s (6 kg)
- 5 single arm bench press e/s (6 kg)
- 5 single leg V-ups e/s
- 3 shoulder presses (empty 15 kg barbell)

Strength: 15 mins to build to a heavy Strict Press #StrictPress
- 5x 20 kg
- 3x 23 kg
- 1x 25 kg
- 1x 27 kg
- 1x 28 kg
No PR today, shoulder was not happy

Workout: "Red Sox", intermediate amounts, scaled movements, 3x 5:00
- 60 single unders
- 20 elevated push ups
- 40 single unders
- 15 DB bench press (7,5 kg)
Finished in 3:12 (went in too hot) - 3:55 - 4:01

Bit annoyed at my shoulder not getting to the previous PR, but happy that it does not hurt when lowering the bar again.

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