Today's #Workout

Warm up: 8 min AMRAP
- 45" machine (row)
- 5 bootstrap squats
- 10 banded pass throughs
- 10 ring rows / scapular pull ups
- 5 burpees landing in squat
- 5 strict presses
- 5 front squats

Strength: Strict Press
- 4x3 strict presses @ 65% of 1RM (18 kg)

Workout: "Open 21.3", for time, time cap 18 min, modified to:
- 15 front squats (17,5 kg)
- 30 knee raises
- 15 thrusters (17,5 kg)
- 1 min rest
- 15 front squats (17,5 kg)
- 30 ring rows
- 15 thrusters (17,5 kg)
- 1 min rest
- 15 front squats (17,5 kg)
- 30 jumping pull ups
- 15 thrusters (17,5 kg)
Finished in 15:05

So weird going to the gym at noon. Found a nice scaling for the workout, did not fuck up my shoulder with the thrusters (which happened at Christmas). And then we helped move some weights (extra farmer carry!) to clear the floor for the party tonight.

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

Today's #Workout

Mobility:
- 15 min GoWod
- 10 down dog to up dog
- 1 min alternating world's greatest stretch
- banded 7s

Warm up: 6 min AMRAP
- 100 m run
- 5 half kneeling strict press e/s (7 kg)
- 5 kneeling hand release push ups
- 5 single arm DB bench press e/s (7 kg)

Strength: Strict press, 4 rounds, every 2 mins #StrictPress
- 3x at 60% of 1RM , did 19 kg

Workout: "Red Roses", 14 min EMOM, scaled to
- Odd min: 100 m run
- Even min: 10x bench press 25 kg (rounds 1-3 was ok, rounds 4-6 did not finish, round 7 lowered to 20 kg & managed the 10 again)

Mixed feelings on this one. Happy about the strict press without hurting. The wod itself was ok, but scaling heavily. And well, my shoulders were clearly too tired for 70 reps at 25 kg.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 8 min AMRAP
- 1 min row
- 4 up down step overs
- 8 PVC shoulder pass throughs
- 4 strict presses (empty BB to max 50% of 1RM = empty BB)
- 10 air squats

Strength: Strict Press - 16 mins to find 1RM (6-8 sets) #StrictPress
- 3x 18 kg
- 2x 21 kg
- 1x 24 kg
- 1x 25 kg
- 1x 26 kg
- 1x 27 kg
- 1x 28 kg
- 1x 29 kg (which is the same as my previous PR, but my shoulder is being annoying so I'll take it)

Workout: "Light of the World" 16 min EMOM, RX (!)
- 30" max cal row
- 30" max burpees over the bar
I consistently got 8 cals on the rower & 7 burpees over the bar, for a round total of 120 reps.

Half through the strength bit I was super frustrated and annoyed. It is just too cold and my hands were absolutely frozen, the barbell did not help. I managed to get to my previous PR so that was ok. And RXing a workout even if you don't really like half the movements is nice from time to time.

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

Today's #Workout

Hamstring rehab: 2 rounds
- 5x 30" nordic hold / 10" rest
- 5x 5" hold RDL (30 kg) / SLRDL (e/s 25 kg)
- 10x KAS Glute bridge
- 8x 2DB (7kg) Bulgarian split squat + 8x 1 DB Bulgarian split squat + 8x Bodyweight Bulgarian split squat

Mobility: Banded 7s

Warm up: 8 min AMRAP
- 30" row slow
- 20" row med
- 10" row fast
- 5 bird dogs e/s
- 5 deadbugs e/s
- 5 inchworms
- 5 strict press (emtpy bar)

Strength: Strict press 5x 8 every 2 min (20 kg) #StrictPress

Workout: "The Dons" for time, time cap 16 min, scaled / modified to
- 100 bench press (19 kg)
- every time you break: 15 cal row
Broke it into 6x15 + 1x10 sets, finished in 15:32

I was tired before, I was exhausted afterwards. And ouch my shoulders. And found out that my hamstring does not enjoy the bench press bracing / foot pressing down.

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

Today's #Workout

Warm up:
- Banded 7s
- 30" weighed shoulder circles front / back

Strength: 5x e2mom
- 5 strict press (21 kg) #StrictPress

Accessory: 4 rounds
- 10 French press (8 kg)
- 10 Pallof press e/s
- 10 bottom up KB press e/s (4 kg)
- 2 mins rest

Core finisher Tabata (8x (20" work + 10" rest))
- elbow plank
- hollow hold

Gotta compensate yesterday's cardio fest

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

Today's #Workout - Strength training upper body week 5 - day 3

Warm up:
- 1 km walk
- 2 rounds
- 10 scorpions
- 10 iron crosses
- 5 down dog to cobra
- 2 rounds
- 10 straight leg dead bug
- 10 single leg glute bridges e/s
- 20 DB door knobs (2 kg) #DoorKnob

Wide grip bench 3x10 #WideGripBenchPress
- Warm up: 15 - 17 - 20 kg
- Work: 22 - 23 - 24 kg

Pull & Press: 3 rounds
- 10 Inverted BB row (or Australian pull ups, whatever you want to call it)
- 10 strict presses (20 kg) #StrictPress

Cool down
- Lacrosse ball pecs, triceps, lats
- 1 km walk

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

Today's #Workout - Strength training lower body week 8 - day 2

Warm up:
- 1 km walk
- 6 min erg bike
- 3 rounds
- 8 m banded lateral walk e/s
- 2 single leg broad jump e/s
- 10 straight leg wall dead bugs

Plyometrics: 8 rounds
- 1 single leg broad jump e/s
- 1 box jump

Arm pump: 7 rounds going up in weight (start light, end moderate)
- 5 barbell strict press (15 kg - 17 kg - 18 kg - 20 kg - 21 kg - 22 kg - 23 kg)
- 5 barbell bent over rows (15 kg - 18 kg - 20 kg - 22 kg - 25 kg - 28 kg - 30 kg)
- 2 min rest

Cool down
- 1 min pec smash e/s
- 1 min tricep smash e/s
- 1 min lat smash e/s
- 1 km walk (in the sleet)

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SingleLegBroadJump #BoxJump #StrictPress #BentOverRow

Today's #Workout - Strength training lower body week 6 - day 2

Warm up:
- 5 min erg bike
- 2 rounds
- 8 iron crosses
- 8 scorpions
- 2 down dog to cobra
- 2 rounds
- 10 burpees (comment from program: "you're ok, you can do these")
- 5 windmills (6kg KB) e/s

Plyometrics
- 10x1 seated "box" jumps (stacked plates up to 18,5 cm)

Pull & press: 6 rounds
- 8 Pendlay rows (25 kg)
- 6 strict presses (22 kg)
- 2 min rest

Ankle: 2 rounds
- 10 tibialis anterior raises (4kg KB) e/s

Cool down
- Lacrosse ball: pecs, lats, traps

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SeatedBoxJump #StrictPress #PendlayRow

My #crossfit box does bi-annual testing moments, when the same type of workouts come back so you can see how you've progressed.

Today was a strength test, with a focus on #deadlift, #strictPress and #backSquats

* 1 rep max Back Squat in 15'
* 1 rep max Strict Press in 15'
* 1 rep max Deadlift in 15'

In all three I've progressed significantly :D and scored new 1 rep max #pr's on all

* Backsquats topped out at 87kg today, from 50kg +- a year ago

* Strict presses went from 20kg to 39kg

* Deadlifts went from 60kg to a whopping 123kg. Insane :D

#happy #weightlifting #gymlife #wod #WorkoutOfTheDay #crossfit #crossfitEndgame #endgame #fitodon #fitness #ThrowHeavyShitAround