La motivación es lo que te pone en marcha, y el hábito es lo que hace que sigas - (Jim Ryun).
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Sáb., 31 ene., 2026 - Argentina.
Hoy se Entrena.
Abrazos | #entrenar #salud #funcional #crossfit #hyrox #calistenia #fitness #bluesky #mastodon #fediverse #fediverso

#workoutOfTheDay

#core class

4x
* 30" Hollow Hold
* 30" Banded Good Mornings
* 30" Sit-Ups
* 30" Dumbbell Bicep Holds (with 2 10kg dumbbells)
* 1' Rest

AMRAP 25' - Teams of 2
* 15 syncro Leg Raises
* 30 Russian Kettlebell Swings y-g-i-g (24kg kettlebell)
* 20 Partner Medball Sit-Ups (with 8kg medball)
* 200m Farmer Carry y-g-i-g (2x20kg)

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 8 min AMRAP
- 20 single unders
- 4 inchworms
- 10 roll & reaches
- 10 deadbugs
- 3 snatch deadlifts
- 3 high hang muscle snatches
- 3 power snatches

Workout: "open 11.1", 10 min AMRAP, scaled to
- 30 single unders
- 15 power snatches, 20 kg
did 4 rounds & 35 reps

Gymnastics, toes to bar focus, 10 min EMOM
- Odd: 6-9: supported arch to knee raises
- Even: 4 dragonflags

Snotty, so whatever I did, I did. Also taught yoga afterwards

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

#workoutOfTheDay

"Open 11.1"

AMRAP 10'
* 30 Single Unders (doubles still no go)
* 15 Power Snatches with 20.5kg bar.

Finished 6 rounds

Afterwards some additional suffering with gymnastics

EMOM 10'
* Odd minute: 5-8 Arch to Knee tucks
* Even minute: Dragon Flags

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

It felt like I was dying today. But in a good way. #CrossFitSkopje #Скопје #Skopje #crossfit

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

Today in the #crossfit class I got paired with one of the newer members - someone who's been coming to foundations class for a few weeks now.

I basically stayed with her, doing exercises at her tempo, giving tips of what to look for or what to do.

Sweating like a pig, but going strong!

She thanked me afterwards and was really happy :) something as simple as this really makes a difference :)

#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

#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

A totally unfulfilling #workoutOfTheDay

First some strict press stuff:
4 rounds of 4 strict Presses @ 65% 1RM. For me 27kg.

Then the #Workout: "Pukie The Clown"

2 rounds for time

* 32 kcal Bike Erg
* 1' Practice Double Unders
* 22 kcal Bike Erg
* 1' Practice Double Unders
* 13 kcal Bike Erg
* 1' Practice Double Unders

Rest 3' between rounds

Finished in 17'38"

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

Today's #Workout #Patseruurtje

Mobility: 15 mins GoWod

Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 slow banded air squats
- 10 banded glutes bridges
1 round
- 10 alternating 90-90
- 10 alternating 90-90 into hip thrust

Strength: 10min E2MOM #PauseBackSquat
- 5 2" pause back squats @ 70% 1RM (45 kg)

Accessory: 16 min EMOM
- 8 SLRDL e/s (12 kg)
- 8 box step ups e/s
- 20" kneeling around the worlds e/d (16 kg)
- 8 reverse lunges e/s (15 kg)

My glutes, I feel them already. This promises for tomorrow.

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 8 min AMRAP
- 400 m echo bike
- 5 inchworms
- 5 up-downs over the bar
- 10 bird-dogs e/s
- 10 cat-cows

Gymnastics: Kipping focus, 9 min EMOM
- min 1: 10 toe assisted kippings
- min 2: 10 scapular pull ups
- min 3: 10 arch to hollows

Workout: "Fitness in 100 words", as few sets as possible (max 8) of 2:00 work - 1:00 rest, to finish
- 75 lateral burpees over the bar
- 56 cals echo bike (was 80 cals row, but not enough rowers)
I finished at the 1:01 of set 6 -> total time 16:01, and it's Rx!

The burpees killed my traps, and the echo bike sucks. It sucks even more when you're a shorty like me. But I did the RX workout, and I did it well withing prescribed time. Happy!

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

#workoutofTheDay

First a #gymnastics part - working on chest-to-bars and muscle ups

EMOM 9'
* Min 1: 6 Box Kipping Drills
* Min 2: 6 Scapular Pull-Ups
* Min 3: 6 Kipping Swings

Really need to put some time into these.

The #wod was "Fitness in 100 Words"

In as few sets as possible, collect in rounds of 2':
* 75 Lateral Burpees Over The Bar
* 100kcal Row Erg
After each set, 1' rest.

First collect all the burpees, then switch to the rowing.
First collect all burpees, then all calories

Finished in 16'21"

Went better than I feared it would go.

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

#workoutOfTheDay

#foundations class, focus pull-ups

3x
* 10 Ring Rows
* 10 Dumbbell Flies (2x8kg)
* 10 Lat Pull Downs
* 1' Rest

3x
* 30" Passive Bar Hang
* 3 Negative Pull-Ups
* 8 Barbell Bicep Curls (15 ➡️ 20 kg)
* 1' Rest

EMOM 20'
* 10 Barbell Bent Over Rows (40kg)
* 3 slow Negative Pull-Ups
* 10 Barbell Bicep Curls (20kg)
* 6/6 Single Arm Dumbbell Rows (20kg)
* 1' Ski Erg

We got challenged to make the negative pull-ups as slow as we could. First two rounds I managed to go down in 30", the last two that didn't happen anymore 😅

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

'Sin entrenamiento de fuerza no sobreviviría': la mujer que se inscribió en un pabellón de CrossFit a los 80 primaveras | Aptitud física #años #Aptitud #CrossFit #entrenamiento #física #fuerza #gimnasio #inscribió #los #mujer #sin #sobreviviría #ButterWord #Spanish_News Comenta tu opinión 👇
https://butterword.com/sin-entrenamiento-de-fuerza-no-sobreviviria-la-mujer-que-se-inscribio-en-un-pabellon-de-crossfit-a-los-80-primaveras-aptitud-fisica/?feed_id=65342&_unique_id=696c277d5dbc0

#workoutOfTheDay

#core class

4x
* 30" Hollow Hold
* 30" Dumbbell Overhead Hold (first two rounds 2x15kg, last two 2x17.5kg)
* 30" Ring Row Holds
* 30" Shuttle Runs
* 1' Rest

Then twice this AMRAP 12', with 3' rest in between

* 10/10 Single Arm Dumbbell Rows
* 20 Weighted V-Ups (10lbs medball)
* 100m Farmer Carry (2x20kg)
* 20 Toes-To-Bar - which was more a practice into jumping into the V and starting of straight away
* 20 Weighted Box Step-Overs (2x10kg)
* 300m Row Erg

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