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

#workoutOfTheDay

First part was gymnastics, ring muscle up work preparations:

EMOM 9'
* 8 Feet Assisted Strict Pull-ups
* 8 Bench Dips
*1' Rest

#wod "Forest Green"

in 6'
* 24-18-12 kcal Bike Erg
* 21-15-9 American Kettlebell Swings (with 16kg)

1' Rest

in 6'
* 24-18-12 kcal Bike Erg
* 16-12-8 Toes-To-Bar

1' Rest

in 6'
* 16-12-8 Toes-To-Bar
* 25-15-9 American Kettlebell Swings

First part I managed to just finish in 5'58". Second part I only got to the last part of biking, and the third part to the last of the toes-to-bar.

Still dealing with knee issues, so lost time on the bike.

#wod #workout #crossfit #endgame #fitodon #gym #fitness #functionalfitnessEndgame

Chronicles of Divastara 24: Ruins of Noctus

#twitch #streaming #wod #dungeonsanddragons #dnd #dnd5e

http://twitch.tv/finalshowfilms

The dead seek the remnants of their life in the ashes of their glory.

#workoutOfTheDay

#foundations day - focus pull-ups

3x
* 30" Hollow Hold
* 10/10 Barbell Single Arm Bent Over Rows (20kg for the first round, 25 for the rest)
* 10 Cuban Presses (2 2.5kg plates)
* 10 Scapular Pull-Ups
* 1' Rest

3x
* 2 Negative Pull-Ups
* 10 Banded Tricep Extensions (35kg resistance)
* 10 Lat Pull Downs (35kg resistance)
* 1' Rest

EMOM 20'
* 8 Kipping Pull-Ups
* 8/8 Single Arm Dumbbell Rows with 17.5kg
* 3 Negative Pull-Ups
* 12 Hollow Hold Lat Raises with plate (10kg)
* 1' Ski Erg

#workout #wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness

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

#workoutOfTheDay

#core class saturday

4x
* 30" Hollow Hold
* 30" Banded Good Mornings
* 30" Plank Hold (started with a 10kg plate on the lower back, increased by 5kg each round to 25kg)
* 30" Waiter Walk (15kg plate)
* 1' Rest

AMRAP 25'
* 400m Ski Erg
* 30 American Kettlebell Swings (20kg)
* 20 slow Push-Ups
* 10 Toes-To-Bar
* 15 Strict Dumbbell Presses (2x12.5kg)

This one was deadly. Finished 2 rounds, 400m Ski, 30 swings and 10 push-ups.

#workout #wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness

#workoutOfTheDay

Another #strongman with @sadedoes

E2MOM 36', teams of 2, 3 rounds in total, divide totals equally in you-go-i-go format

* 24 Axle Bar Deadlifts with 60.5kg on the bar
* 128m Farmer Carry with 2 20kg kettlebells
* 12 Cleans + Strict Presses with 25kg
* 96m Yoke Walk with 63kg
* 24 Weighted Box Step-Ups (15/20/20kg)
* 24 Sandbag To Shoulder

#workout #wod #crossfit #endgame #fitodon #gym #fitness #functionalfitnessEndgame

#workoutOfTheDay

Today was normally a #wod with just rowing and running - two things I am currently skipping because of my ongoing knee issue.

I did do the strength piece:
4x

3 deadlifts @ 75% 1RM. For me that's 120kg. Went fairly easy except for holding grip.

Afterwards did a GoWOD routine and 45' of easy biking, to help my knee recovery.

#workout #crossfit #endgame #fitodon #gym #fitness #weightlifting #functionalfitnessEndgame