#workoutOfTheDay

Bar Muscle Up program, week 2 day 2

EMOM 12'
* 5 Hollow Jump over elastic
* 12 Standing Lat Pulldowns
* 5 Low Bar Pressovers

4x
* 2 Weighted Dips with 3kg
* 15 V-Ups

3x
* 3 Pull-Ups

Slow but steady.

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

Today's #Workout was a #Patseruurtje #GymBroHour

Mobility: 15 min GoWod

Warm up: Banded 7s + 30" cuban presses (1 kg plate e/h) + 30" mini circles (1 kg plate) & abduction + 30" mini circles + adduction

Strength: Strict Press 4x 2:30 #StrictPress
- 8x strict press at 65-70% 1RM -> 19 kg (67,5%)

Accessory: 16 min EMOM
- 40" lateral & frontal raises (4 kg)
- 10 Skull crushers (5 kg)
- 40" hollow hold
- 10-12 ball slam ygig (20 kg)

The ball slam is always therapeutic after a crappy day at work. I just wish it was a bit lighter so I can properly snatch it and then slam it

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

How to make gravel and stock steel from old dug out fence posts. 🔨

#WorkoutOfTheDay #Mjölnir #Hammer #Gravel #Recycling #Homestead #Cleanup #Steel #DIY

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds
- 1 min machine
- 5 inchworms
- 10 (heel support only) glutes bridges
- 5 deadlifts (pvc -> barbell)
- 5 roll & reach
- 5 good mornings (#Tip from coach today: stand one foot length from a wall, butt must touch wall)

Strength: #deadlift 5x 2:00
- 3 deadstop deadlifts @ max 70% 1RM / RPE7 -> 66 kg

Workout: "Yoshi", for time, timecap 12:00, intermediate
- 56 cal air bike
- 45 deadlifts @ 58 kg
finished in 10:06

So happy it was deadlift day after a crappy work day. ♥️ deadlifts

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

#workoutOfTheDay

First some deadlifts! Yay!
5x
* 3 deadstop deadlifts @ 70% 1RM - 112kg

The #wod was "Yoshi":

For time, time cap 12'
* 105 kcal Bike Erg
* 45 Deadiifts @ 85kg

Finished in 11'43"

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

#workoutOfTheDay

Another set of my Bar Muscle Up program

EMOM 12'
* 5 Hollow Jump over elastic
* 12 Standing Lat Pulldowns
* 5 Low Bar Pressovers

4x
* 2 Weighted Pull-Ups @ 5kg
* 2 Explosive Pull-Ups
* 30" L-Sit in rings

3x
* 3 Ring dips

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

#workoutoftheday #joggling

🏃‍♀️ #running warm-up: 1,6 km at 6:44/km

🤹‍♀️ N1: 2,11 km at 8'/km, 27 ball drops
🤹‍♀️ N2: 0,97 km at 7:51/km, 8 ball drops
🤹‍♀️ N3: 0.78 km at 7:40/km, 8 ball drops

🤹‍♀️🏃‍♀️ Mixed N4: 1,29 km at 7:42, 9 ball drops

Weather: ☀️ 12°C 🌬️ 16 km/h

I haven't been doing any workouts this week, just a couple of juggling sessions.
My joggling sessions are improving in terms of speed but the endurance is still lacking. I'm far from uninterrupted 5k distance!

#juggling #fitodon

#workoutOfTheDay

The first part was the #Workout: "Chevy Bel Air"
For Time, time cap 17'

in 7'
* 9-7-5 Front Squats @ 40kg
* 18-14-10 Jumping Chest-To-Bars

Rest until minute 10

At 10'
* 5-7-9 Front Squats
* 10-14-18 Jumping Chest-To-Bars

First set: 4'25"
Second set: 6'00"

Afterwards some pressing of benches.
5x
* 5 bench presses, with 43 kg for the first three, 45kg for the fourth and 48 for the last set.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds
- 1 min machine
- 5 inchworms
- 5 active squat stretch
- 5 pvc/barbell muscle clean
- 5 pvc/barbell front squats

Workout: "Chevy Bel Air", for time, time cap 17:00, scaled to
- at 00:00 -> 9 - 7 - 5
- front squats (25 kg)
- down up + jumping pull up
- rest remaining of time until
- at 10:00 -> 5 - 7 - 9
- front squats (25 kg)
- down up + jumping pull up
Finished in 4:32 & 5:11

Strength: #BenchPress 5 rounds x 2 mins
- 5x bench press @ 70% 1RM -> 25 kg

I was already exhausted after the warm up, had some sugar and went for the rest of the workout, but did not push super hard.

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