#workoutOfTheDay

First some back squats:

6 sets, each 1'30" 1 set
* 2 Back Squats @ 65% 1RM (so 72kg)

The #Workout: "Gene Autry"

AMRAP 15'
* 40 kcal Bike Erg
* 40 Air Squats

Finished 3 rounds and 35 reps, with times

3'48" - 4'03" - 4'24"

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

Today's #Workout

Mobility: 10 min GoWod

Warm up 1: 3 min row
- 30" easy
- 30" moderate
Warm up 2: 3 rounds
- 3x world's greatest stretch e/s
- 10x deadbugs e/s
- 10x cat-cow
- 5x broad jumps
- 5x jumping air squat

Strength: Back Squat 6x 1:30 #BackSquat
- 2x back squats @ 65% 1RM (42 kg)
- Focus "fast out of the hole"

Workout: "Gene Autrey" 15 min AMRAP
- 40 cal erg bike
- 50 air squats
Did 3 rounds + 10 reps

It's already getting too warm & there are a lot of seed fluffs around, so it was sweaty. But I did RX on the workout 🤩 & yes that was 150 air squats, Murph ( https://www.crossfit.com/heroes/murph-workout ) is upon us and the prep season is hard.

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

🇺🇸American Volunteer: #Fitness Challenge & My Message to #Odesa, #Ukraine 🇺🇦💪🏽

🌄Finishing Day 3 #volunteering with Coast of Life and I found a familiar place, a simple outdoor exercise park right by the iconic Potemkin Stairs.

😅Did a few commando pull-ups and a one-arm push-up (I’m over 50).

🙏🏽More importantly, I want to use this moment to say a thank you to the people of Odesa treating me with such grace, warmth, and open arms.

Dyakuyu⚓️🇺🇦

#boston #workout #outdoors #StandWithUkraine #gratitude

Thursday #Workout:
11 minutes of yoga for runners.
20 minutes of strength training.
25.3 KM of #Cycling (5°C, 59% humidity, and 22 KM/H wind, 32 KM/H gusts).

Strength was hard and the ride was also hard; very windy. At least the temperature was reasonable.

A cyclist was drafting off me as on the climb up into Vincent Massey park, and eventually passed me - on what appeared to be an electric speed bike (I don't know what the proper term is, but what you'd expect racing cyclists to use). 😳🤔🤦🏻🤷🏻

This morning's #workout #music is some #trance #metal from Electric Moon. Nothing groundbreaking here, but a well executed live set.

https://youtu.be/fiMEb3aUauw
#Doom #Sludge #Stonerock #Noiseros #KettleBells

This physique is the result of what used to be a strict daily workout routine. These days, life has been a bit busy and I haven't been able to maintain that daily schedule, so I’ve noticed my abdominal muscles starting to soften and recede slightly. It’s a good reminder that consistency is everything, and it’s time for me to get back on track! 💪

#workout #Exercise #Consistency #Abdominal

Today's #Workout a #Patseruurtje

Mobility: 15 min GoWod

Warm up: Banded 7s + plate shoulder circles (small -> big / big -> small)

Strength: Strict press 4x every 2:30 #StrictPress
- 5 strict press @ 80% 1RM : 22 kg

Accessory: 16 min EMOM
- 40" front + lateral raises (4 kg)
- 6 meadows rows e/s (first 3 15 + 10 kg, last round 15 + 15 kg) #MeadowsPress
- 10 skull crushers (4 kg)
- 40" hollow hold

It was nice, strict press is still the hardest, but I am happy my shoulder did not complain at all, not even after yesterday's pinching.

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