Mastodawn

x4:
1️⃣ Knee push-up x12
2️⃣ Hamstring curl @ 7 kg x10
3️⃣ Lats pull-down @ 45 kg x8
4️⃣ Dragon 🐉 @ 10 kg x6/side
5️⃣ Heel-elevated deep squat @ 10 kg x8

🤹‍♀️ #juggling 20'

#fitodon

Jan ☕🎼🎹☁️🏋️‍♂️2d ago

#workoutOfTheDay

First did some GoWOD, then some PT exercises.

#Workout: "It's Called Reading"

For time, time cap 22'

* 800m Bike Erg
* 25 Bench Presses (35kg)
* 5 Inchworms

* 800m Bike Erg
* 20 Bench Presses
* 5 Inchworms

* 800m Bike Erg
* 15 Bench Presses
* 5 Inchworms

* 800m Bike Erg
* 10 Bench Presses
* 5 Inchworms

Finished in 16'15"

I had thought to put 40kg on the bar but was damn glad I did not.

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

sadedoes 3d ago

Today's #Workout

First back to my pull up program part 1 - week 1 - day 1
- Warm up: 3 rounds
- 20 banded pull apart (10 kg band)
- 10 dead bug let down (5 kg plate)
- Core: 3 rounds
- 10 deadbugs
- 10 plank bring throughs e/s (7,5 kg)
- 10 hollow rocks
- Modified pull ups: 10 rounds
- 3 toe assisted pull ups
- 30" rest

Then a #Patseruurtje
- Warm up:
- 2 rounds: 8m banded side shuffle e/s, 10 3" down banded squats, 10 banded glutes bridges
- 10 roll & reach, 10 alternating 90-90s, 10 alternating 90-90s into hip thrust
- build up to heavy 3 rep deadlift (guideline 85-90% 1RM - did not happen)
- Strength: 4x 2:30 #Deadlift
- 3 deadlifts (70 kg)
- Accessory: 16 min EMOM
- 8 Nordic hamstring curls
- 15 goblet squats (15 kg)
- 40" Pallof press (alternate sides per full round)
- 10 reverse lunges e/s (12,5 kg)

Really pondering subscribing to a different programming and doing those workouts, and maybe just join the patseruurtje & core for "group exercise" since the Mayhem programming does not seem to agree with me,

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

sadedoes 4d ago

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- 2 min row
- 2 rounds: 10" dead hang, 5 ring rows, 5 muscle clean + strict press (pvc)
- 2 rounds: 20" ski, 4 down ups over the bar, 4 power clean + push press (empty bar)

Gymnastics:
- 2 rounds: 20 scap pull ups, 5 ring rows
- 8 mins for a max set (banded//weighed) strict pulls ups --> did not even go with the thickest band, so 15 ring rows

Workout: "That's gonna leave a mark", 16 min AMRAP, scaled to
- 13 cal row
- 8 burpees over the bar
- 2 clean & jerks, 30 kg (the only thing I scaled)

This was a day that made me want to quit. With this programming I have lost all progress I had done in pull ups (not even one banded, when I used to do several with a way lighter band), push ups I have had to go up in height to be able to do the same amount. And every fucking workout the weights are so ridiculous that's just stupid.

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

Jan ☕🎼🎹☁️🏋️‍♂️4d ago

#workoutOfTheDay

First part was gymnastics - pull-up work.

8' for 1 set of max unbroken strict pull-ups. Which was 6. Which is 2 more than I managed before my (now paused) bar muscle up thingy, so .. ok?

#Workout: "That's Gonna Leave A Mark"

AMRAP 16'
* 16kcal Bike Erg
* 8 Lateral Burpees Over The Bar
* 2 Clean And Jerks @ 30kg

Finished 6 rounds and 6 reps

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

Jan ☕🎼🎹☁️🏋️‍♂️5d ago

#workoutOfTheDay

Since I paused the bar muscle ups, retaking the #foundations class. Got to explain some things to the newbies of the class too ;)

3x
* 10 Dumbbell Flies (with 2 5kg dumbbells)
* 20" Plate Rotations (2 1.5kg plates)
* 30" Prone Swimmers (2 1.5kg plates)
* 1' Rest

3x
* 30" Plank Hold (2nd round with 15kg on my back, 3rd round with 20kg)
* 8 Dumbbell Bench Presses (started with 2 7.5kg dumbbells, increased to 10 and 12.5kg for the 3rd round)
* 5 Bodyweight Tricep Extensions
* 1' Rest

EMOM 20'
* 10 Dumbbell Bench Presses (with 2 15kg dumbbells)
* 10 Bodyweight Tricep Extensions
* 45" Ring Plank Hold
* 8 Negative Push-Ups
* 1' Rest

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

sadedoes Jun 5

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- 2 min ski erg
- 2 rounds: 5x bootstrap squats; 5 ring rows (false grip); 10" L handstand hold; 5x (PVC muscle clean into front squat)
- 2 rounds: 10x deadbugs; 2x zombie rope climb; 3x (emtpy barbell power clean into front squat)

Wod Prep: 1 round: 1x zombie rope climb; 1x (half) wall walk; 2x front squat (30 kg)

Workout: "Froning's Revenge" 6 RFT, time cap 18 min, scaled to
- 2 zombie rope climbs
- 2 half wall walks
- 4 front squats, from the floor (30 kg)
- 2 half wall walks
Finished in 16:27

Froning can go fck himself, even scaled this was brutal. So long for a deloading week here.

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