Today's #Workout was #Patseruurtje alias #GymBroHour with a #StrongMan #StrongWoman twist

Mobility: 15 min GoWod

Warm up:
- Banded 7s
- Halo warm up

Strong(wo)man workout: 40 min E2MOM
- 24 axle bar deadlifts ygig (first 2 rounds 50,5 kg then my grip gave up, so 40,5 kg)
- 90" sled pull ygig (105 kg)
- 20 strict dumbbell press ygig - partner holds overhead (7,5 kg)
- 90" yoke carry ygig (83 kg)
- 30 dumbbell bench presses ygig (7,5 kg)

It was fun, I got to cheer, motivate & coach someone that hadn't done this kind of workout before and she was grateful 😊

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 7 min AMRAP
- 30" machine
- 3 clean deadlifts
- 3 hang muscle cleans
- 3 front squats
- 3 push presses
- 3 down ups

Workout: "Soldiers & Sailors" intermediate scaling:
- 10 min EMOM: 150 m row
- 2 min rest
- 8 min EMOM: 1 squat clean & split jerk (30 kg)
- 2 min rest
- 10 min EMOM: 8 bar facing burpees

Happy I went after a crappy work day (and sleep). It went much better than expected & I feel way better than before. Jan asked if I wanted to test his 30 kg bar for the C&J in the warm up (so I wouldn't have to keep changing plates) and it went very well so I took that weight for the workout (I was planning 25 since I think my 1RM is about 35 kg - haven't tested it in a while - and it should be around 70% of 1RM)

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

#workoutOfTheDay

Simple workout today: "Soldiers and Sailors". Simple but not to be underestimated

EMOM 10'
* 400m Bike Erg

2' Rest

EMOM 8'
* 1 Clean And Jerk - 2 at 35kg, 2 at 37kg, 2 at 39kg and then 2 at 40kg.

2' Rest

EMOM 10'
*10 Bar-Facing Burpees

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

Guten Morgen I.

Habe eben den Plot für die Session am Samstag am Handy eingesprochen. 1 Minute 41 Sekunden. Die Transkription war fertig bevor ich mich wieder gesetzt hatte. Noch einige Male die Eingabetaste betätigen, um das in ne Bullet List zu verwandeln. Es wird sicher sehr lustig! Und die SC haben die Chance, richtig, richtig Gutes zu tun. Für XP und Quintessence!

#mage #wod #m20 #ttrpg #pnpde

#workoutOfTheDay

#foundations day, with squat focus

3x
* 10 Narrow Squats
* 10 sumo squats (16kg kb from 2nd round)
* 10 Goblet Squats (16kg kb from 2nd round)
* 10/10 Banded Side Shuffles
* 10/10 Single Leg Glute Bridges (17.5kg from 2nd round)
* 1' Rest

3x
* 12 Reverse Lunges
* 12 Wall Balls (14lbs ball)
* 5/5 Bulgarian Split Squats (2x8kg kb from 2nd round)
* 1' Rest

EMOM 20'
* 8/8 Front Foot Elevated Split Lunges (16 / 16 / 17.5 / 17.5kg)
* 6 Paused Back Squats (50 / 60 / 70 / 70kg barbell)
* 6/6 bulgarian split squats (2x8kg kb)
* 12 wall balls (14lbs ball)
* 1' Rest

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

Today's #Workout Rehab/Prehab/Accessory

Hamstrings: 2 rounds
- 5x 30" Nordic hold
- 5x 5" SLRDL hold e/s (30 kg)
- 10 KAS bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squats e/s (8 kg)

Shoulder: 2 rounds
- 12 banded shoulder extensions
- 12 banded angels
- 12 banded abductions e/s
- 12 Bottom up KB strict press e/s (4 kg)
- 2x 10 m unstable overhead walk (7,5 kg bar + 5 kg dangling on each side)

I really need to get the shoulder back in order, and keep the hamstring going on well. So accessory work it is.

#HamstringRehab #HamstringPT #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

#workoutOfTheDay

#core class

4x
* 30" Hollow Hold
* 30" Side Plank Pulses
* 30" Wall Taps
* 30" Tuck Hang
* 1' Rest

EMOM 25'
* 10 GHD Sit-Ups (round 1-4) / V-Ups (round 2-3-5)
* 10 Bicycle Crunches (L+R=1)
* 3 Wall Walks
* 6 Strict Leg Raises
* 1' Row Erg

400m Walk

TABATA 8' without pause
* 20" Hollow Hold
* 10" Sit-Ups

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

#workoutOfTheDay

First the strength part, back squats

5x4 Back Squats @ 70% of 1RM. For me that's 78kg on the bar.

The #workout was a classic: #Fran

21 Thrusters
21 Jumping Pull-Ups
15 Thrusters
15 Jumping Pull-Ups
9 Thrusters
9 Jumping Pull-Ups

I did the thrusters at 30kg, which is heavier than I've done in... a long time. Years?

Finished in 5'04"

Compared to the last time I did fran, in sept 2022, when I took 5'26", had 17.5kg on the bar and did ringrows, this is a massive improvement :D

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

Today's #Workout

Pre-warm up: 20 mins chill bike

Mobility: 15 mins GoWod

Warm up: 7 mins AMRAP
- 10 alternating Cossack squats
- 3 3-2-1 tempo back squats
- 5 single DB thrusters e/s
- 10 ring rows

Strength: Back Squats! 5x every 2:30 #BackSquat
- 4 back squats @ 70% 1RM (45 kg)

Workout: "Fran" For time, time cap 8 mins, scaled to 21-15-9 #Fran
- Thrusters (20 kg)
- Jumpin pull ups
Finished in 5:55

I kept wondering why the squats felt heavier than Wednesday when I did pause back squats. Well, maybe because I did pause back squats on Wednesday?!

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

Welcome To Nightgrove High 04: Grounded

#twitch #streaming #wod #monsteroftheweek #ttrpg

http://twitch.tv/finalshowfilms

No one ever asks what happens to the mice when the cat comes home…