Today's #Workout

Hamstring rehab: 1 round
- 5x 30" Nordic hold
- 5x 5" bottom of Romanian deadlift hold (35 kg)
- 10 KAS bridges
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squat e/s (8kg)

Warm up: 4 rounds, 1 min rest between rounds, 10" between exercises
- 30" Quadruped opposites
- 30" Russian twists (4 kg KB)
- 30" Plank on hands
- 30" Hollow hold

Workout: 5x 3min work + 2 min rest
- 16m bear crawl
- 10 Bicycle crunches (L+R=1)
- 10 Mountain climbers (L+R=1)
- Max knee raises (3, 20, 16, 18, 15 - or something like that)

I had a brain does not want to motivate, so decided to join the Core class at the last minute after doing a round of hamtring rehab. Did not feel like self-motivating or self-guiding today.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #TrustTheProcess #Core

Today's #Workout

Mobility: 22 min GoWod

Warm up: 7 min AMRAP
- 30" machine
- 8 m lizard crawl
- 10 PVC pass throughs
- 5 PVC muscle snatches
- 5 PVC overhead squats
- 5 scapullar pull ups

Strength: Snatch Complex 10min E2MOM #SnatchComplex
- 2 power snatches + 1 snatch balance (23 kg)

Workout: "Lime Green", 6 RFT, time cap 14 min, scaled to
- 2 half wall walks
- 8 overhead squats (15 kg)
- 10 ring rows
Finished in 12:21

All the overhead stuff and my shoulders & wrists does not play nice along. But happy my half wall walks were consistent and working on shoulder stabilizing on overhead squats.

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

Today's #Workout is a strongman session

Mobility: 6 mins GoWod

Workout: 36 min E2MOM teams of 2
- 8 Axle bar clean & press (20 - 25 - 30 kg) ygig
- Suitcase carry (30 kg) ygig
- 10 Bulgarian splits e/s
- Sled push (110 kg) ygig
- 20 seated box jumps (16in) ygig
- 24 DB hammer curls (7,5 - 7,5 - 8 kg) ygig

After another long day in the office, this was a much needed, fun, chill **and** challenging workout.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 9 min EMOM
- 30" machine + 5 Russian KB Swings (12 kg)
- 3 jumps to pike & arch
- 5 scap circles + 5 kip swings

Gymnastics: 9 min EMOM
- 8 Australian pull ups
- 8 Bench dips
- Rest

Workout: "Forest Green" scaled to
- At 0:00
- 18 - 15 - 9 cals row
- 21 - 15 - 9 American KB Swings (12 kg)
- At 7:00
- 18 - 15 - 9 cals row
- 16 - 12 - 8 Knee raises
- At 14:00
- 16 - 12 - 8 Knee raises
- 21 - 15 - 9 American KB Swings (12 kg)
Finished in 5:12 - 5:55 - 4:11

Aw my hands & my forearms.

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

Today's #Workout

Hamstring rehab: 1 round #HamstringRehab
- 5x 30" Nordic hold
- 5x 5" bottom of Single Leg Romanian Deadlift hold e/s (35 kg)
- 10x KAS bridges (35 kg)
- 8x 2DB + 8x 1DB + 1x Bodyweight Bulgarian split squats e/s (8 kg)
- 2x 30" Hamstring tantrums
- 10x glutes bridges on rower
- 10x shuttle runs

Strength: Deadlift #Deadlift
- warm up: 3x 35 kg; 3x 45 kg; 3x 55 kg; 3x 65 kg
- workout: 4x every 2:30: 3x 71 kg, which is a PR 🎉

Shoulder rehab: 2 rounds #ShoulderRehab
- 12 Banded shoulder extensions
- 12 Banded angels
- 12 Banded abductions e/s
- 12 Bottom up KB srict press (4 kg)

Mobility: 10 min GoWod

So happy to be back in the home turf training, where people don't look weird at you because female lifting heavy or doing olympic lifts

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

Today's #Workout

Warm up: 2 min row into 3 rounds
- 5 air squats
- 3 inchworms
- 3 muscle cleans (empty bar)
- 3 front squats (empty bar)
- 10 tuck ups

Wod prep: 3 rounds
- 100 m row
- 3 squat cleans (first two weights = 15 kg / 20 kg)
- 30" rest

Workout: "Magic Xylophone" individual option, for time, time cap 25 minutes
- 400 m row
- 20 squat cleans (15 kg)
- 400 m row
- 15 squat cleans (20 kg)
- 400 m row
- 10 squat cleans (25 kg)
- 400 m row
- 5 squat cleans (30 kg)
FInished in 19:10 (give or take, my brain farted out and I only started the timer properly half way through the 20 first cleans, whoops)

Since these two weeks are crazy with travel and possibly little to no gym time, I was happy I managed to get a workout today as well. Did the team workout, but in open gym, and solo (so half the amounts). And I took the men's rowing, because who the actual f*ck puts 725m to split between two teammates?!

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

Today's #Workout was a #HamstringRehab #ShoulderReahab session

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (40 kg, first round normal; 35kg second round single leg)
- 10x KAS glute bridges (35 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split quat e/s (8 kg DB)

Shoulder rehab: 2 rounds
- 12 banded flexions
- 12 banded angels
- 12 banded abductions e/s
- 12 bottom up KB strict press e/s (4 kg)
- 20m overhead walk (7,5 kg bar + 5kg hanging from 25 kg elastic band on each side)

Cool down: couple of stretches

I am disproportionately tired after two days in Paris. I really had to talk myself into doing my rehab exercises.

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

Today's #Workout another #StrongMan workout

Mobility: 15 min GoWod

Strength: 36 min E2MOM, teams of 2, ygig
- Sled pull (111 kg)
- 24 Axle bar Pendlay rows (25,5 kg)
- 20 DB Bench press (10 kg)
- Zercher yoke walk (42 kg)
- 30 Russian KB swings
- 24 Zottman bicep curls (4 kg first round, 5 kg rest)

More new strongman things! I like.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds "for quality"
- 45" row
- 8 glutes bridges (on the heels)
- 8 step ups e/s
- 4 up downs
- 15" hand plank hold

Strength: 3 rounds - 2 mins each
- 3 deadlifts at 65% of 1RM (61 kg)

Workout: "For real life!" for time (time cap 12:00) 15 - 12 - 9 - 6 - 3
- deadlifts (48 kg)
- burpee box jump overs (40 cm)
Finished in 10:15

Getting those jumps under control, even if I need to psych myself every single time.

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

Today's #Workout was a #HamstringRehab #ShoulderReahab session

Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (35 kg, first round normal, second round single leg)
- 10x KAS glute bridges (35 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split quat e/s (8 kg DB)

Shoulder rehab: 2 rounds
- 12 banded flexions
- 12 banded angels
- 12 banded abductions e/s
- 12 bottom up KB strict press e/s (4 kg)
- 15m overhead walk (7,5 kg bar + 6kg hanging from 25 kg elastic band on each side)

I was surprised I could do the RDLs and KAS bridges with 35 kg. Nice improvement there. The Bulgarian split squats kill my calves tho.

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