#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

#workoutOfTheDay

Week 1, day 2 of my Bar Muscle Up program

EMOM 12'
* 5x jump into hollow
* 12x Lat Pulldown into hollow
8 5x Low Bar hip to bar

4x
* 2 weighted dips with 3kg
* 15 V-Ups

3x
* 3 explosive pull-ups

Baby steps.

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

#workoutOfTheDay

#patseruurtje

4x
* 8 Deadlifts @ 65% 1RM - so 105kg

EMOM 16'
* 8/8 Single Leg Glute Bridges with 25kg dumbbell
* 15 Goblet Squats with 20kg kettlebell
* 40" Weighted Deadbugs with 10kg dumbbell
* 20 Step Back Lunges with 2 10kg dumbbells

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

Second day of doing some knee related things. Felt ok. Now a bit naggy, but not overly so.

Today's #Workout a #Patseruurtje

Mobility: 15 min GoWod

Strength: #deadlift 4x 2:30
- 8 deadlifts at 65-70% 1RM (65kg)
Used mixed grip

Accessory: 16 min EMOM
- 8 single leg glutes bridges e/s (20 kg)
- 15 goblet squats (16 kg)
- 40" deadbug with pullover (5 kg)
- 20 walking lunges (12,5 kg backrack)

Half through the 3rd round of accessory I had to take a 2 min breather, and then scale down the rest because I had no energy left whatsoever

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