Mastodawn

Still, gym's on the agenda today for a light session, and Monday kicks off the weekly programme again. Here's hoping the body gets the rest it needs before we go again. 💪

#EarlyMorning #UnwantedAlarm #GymLife #WeeklyTraining #RestAndRecovery #builttolast

sadedoes 2d ago

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds
- 40" machine
- 10 single unders
- 3 broad jumps
- 3 inchworms
- 5 snatch high pull (pvc -> empy bar)
- 5 hang muscle snatches (pvc -> empy bar)

Strength: Power Snatch 8 min EMOM #PowerSnatch
- 2 power snatches @ 70-75% 1RM or RPE 7-8
- First four rounds: 25 kg
- Last four rounds: 27 kg

Workout: "MIami Heat", for time, time cap 20:00
- 40 - 32 - 24 - 16 - 8 cal row
- 100 - 80 - 60 - 40 - 20 single unders (since I cannot double unders)
Finished in 15:37

It was warm and sticky and humid. Chalk was life for the snatches. Also, jump rope just kills me, my legs & my lungs, more than any other cardio.

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

sadedoes 3d ago

Today's #Workout

Mobility: 15 min GoWod

Warm up: 400 m run into 3 rounds (10" rest in between)
- 30" good mornings
- 30" air squats (narrow - sumo - normal)
- 30" one ring ring rows (both hands grabbing one ring)
- 30" Russian KB swings

Workout: 'Chaos Theory" for time in teams of 5, time cap 30 min, dayp (no working on the same movement at the same time)
- 225 cal erg bike
- 250 cal row
- 200 deadlifts (+- body weight)
- 300 Russian KB swings (heavy)
- 400 jumping air squats

We finished in 28:20 or so

Nice team with two newbies, we chipped at it and had fun and worked out together on this lively sunny labour day

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

sadedoes 4d ago

Today's #Workout number 1

Warm up: 3 min bike into 3 rounds
- 5 scapullar pull ups
- 5 hanging knee raises
- 10 walking step lunges
- 3 up downs

Gymnastics challenge for time, time cap 10 min
- 100 toes to bar -> knee raises
done in 8:08

Workout: "San Antonio Spurs", 3:00 - 3:00 - 3:00 - 4:00 wok, 1:00 rest in between, intermediate
- 12 cal air bike -> 16 cal er bike
- 12 burpees to bar
- max distance walking lunges
Total: 76 m walking lunges

It went surprisingly well for a 7 am workout. Surprised!

⬅️ ➡️

Today's #Workout number 2

Mobility: 15 min GoWod
Warm up:
- 2 rounds: 8 m banded side shuffle e/s + 10 slow banded air squats + 10 banded glutes bridges
- 10 90-90s + 10 90-90s into hip thrust

Strength: Back Squat #BackSquat 4x 2:30
- 5 back squats
Normally at 80% of 1RM, but that was not going to happen, so I did 48 kg (75%)

Accessory: 16 min EMOM
- 8 single leg KB dead lifts e/s (12 kg)
- 15 goblet squats (12,5 kg)
- 20" kneeling KB around the world e/d (16 kg)
- 15 American KB swings (16 kg)

Surprising I still had energy to do a second workout today, I did have to adjust the weight, but I still managed a respectable 75%, and the accessory went very well.

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

sadedoes 5d ago

Today's #Workout

Mobility: 10 min GoWod

Warm up: 3 rounds
- 1 min machine / shuttle runs
- 15" side plank e/s
- 10 single leg glutes bridges e/s

Gymnastics: Rope climb focus #RopeClimb
- warm up:
- 5x foot lock drill
- 5x foot lock + stand drill
- 5x foot lock + stand + climb hands up drill
- workout: 9 min EMOM
- 2 zombie rope climbs #ZombieRopeClimb
- 20 alternating hip taps in plank
- rest

Workout: 'Golden state warriors", 10 min AMRAP, scaled to
- 10x push press @ 25 kg
- 10 box step ups @ 20in
did 5 rounds + 7 reps

The foot lock went ok, but the zombie climbs were annoying (rope is too short for that, and too thick to be comfortable). Then the workout I did RX weight, but intermediate/scaled amounts + step ups, because I did not feel coordinated enough to even do lower box jumps.

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

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sadedoes Apr 25

Today's #Workout - Strength training

Warm up: banded 7s

Upper body: Push press #PushPress
- 5x 15 kg
- 5x 18 kg
- 5x 20 kg
- 5x 22 kg
- 5x 24 kg
- 5x 25 kg
- 5x 26 kg
- 5x 27 kg
- 5x 28 kg
- 5x 29 kg

Lower body: Back squats #BackSquat
- 5x 30 kg
- 5x 35 kg
- 5x 40 kg
- 5x 45 kg

Accessory: Arms & shoulders, 3 rounds
- 8 single arm bent over rows e/s (15 kg)
- 8 single arm tricep kick back e/s (6 kg)
- 8 2DB bench press (7,5 kg)

I wasn't feeling like doing my hamstring / shoulder rehab, nor like doing the core class. Some basic weight lifting hit the spot today

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

sadedoes Apr 24

Today's #Workout

Mobility: 15 min GoWod

Warm up: 2 min ski erg + 3 rounds
- 3 inchworms
- 5 roll & reach
- 3 clean deaflifts
- 3 muscle cleans
- 3 strict presses

Strength: Clean & Jerk 6x 2:00 #CleanJerk
- 1 power clean + 1 hang power clean + 1 push jerk @ 70-72% of 1RM = 25 kg

Workout: Classic Gwen, fort ime, time cap 10:00
- 15 - 12 - 9 clean & jerks (scaled weight to 50% 1RM = 17,5 kg)
- Each set unbroken, if you break, restart the set
Finished in 5:00

It was a lot of clean & jerking today. When coach says he doesn't like programming a classic workout, it says enough.

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