#workoutOfTheDay

First some work on Clean & Jerks. 5 sets of 2, between 75% and 80% of 1RM. For me that's between 39kg and 41kg... which went fairly smooth. Focus on technique, stance, the works. Doing it _right_ vs doing it fast.

The #wod was enjoyable ;) "Hayden Butte"

For time
* 1-2-3-4-5-5-4-3-2-1 Power Cleans (@ 40kg)
* 30 Single Unders after each set

I finished in 8'35", which is too fast. I wasn't sure about the weight, so I asked the coach. I tested 35kg, which went way too easy, so he said "take 40". Next time I'll take 45 or so ;) My pr in 2023 was 42kg. I feel a lot stronger now, but I had nearly 1.5y of shoulder problems in between... It makes quite a difference when your shoulder doesn't hurt.

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

Watching this after #Endgame, everyone looks so much more... chiselled. 🤔

#AllStarTrek #StarTrek #StarTrekVoyager #Caretaker

#workoutOfTheDay

Patser-uurtje! (Gym bro hour)

Warm-up:

2x
* 10 Banded Side Shuffles
* 10 Banded Squats
* 10 Banded Glute Bridges

I'm happy I did a #GoWOD activation before because this was a bit light imho.

The workout itself was:
20' to find 1RM Back Squats.

10 @ 20kg
6 @ 50kg
5 @ 70kg
4 @ 80kg
2 @ 90kg
1 @ 100kg
1 @ 105kg
1 @ 110kg
1 @ 112kg

My previous #pr was 105kg (in october)

The accessories consisted of 4 rounds of

* 10 Weighted Reverse Lunges on each side (done with 2x16kg)
* 10 Landmine Rotations (2 rounds @ 25kg, 2 rounds at 27)
* 10 Single Leg Glute Bridges (strarted at 20kg ➡️ 22.5 ➡️ 25 ➡️ 30kg

It's always fun, this workout :) A pity I can't make this class often because of work.

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

#workoutOfTheDay

#Workout: "Mill Avenue", executed as a team wod with @sadedoes

AMRAP 15'
* 12 Dumbbell Bench Presses (2x12.5kg)
* 2 Wall Walks
* 12 Sit-Ups

We finished 7 rounds and for me 12 bench presses, for D 2 wall walks.

Second part was Gymnastics - Handstand/grip focus:

EMOM 8'
* Odd minute: 30" Ab Rollouts with barbell
* Even minute: 1 Rope Climbs

I'm pleasantly surprised by my progess in rope climbs :) it went quite well - not completely to the top yet, but close :)

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

Heck, they managed to bring #Neelix back for a scene, but no #Icheb or #Naomi in the finale? Booo....!

#AllStarTrek #StarTrek #StarTrekVoyager #Endgame #EndgamePart2

Oh no, Admiral #Janeway has #Icheb-ed the #Borg!

#AllStarTrek #StarTrek #StarTrekVoyager #Endgame #EndgamePart2

I remember in season 2 and 3 how guilty #Janeway felt about destroying the Caretaker Array and stranding Voyager in the Delta Quadrant. Now she's considering escalating a war against the #Borg rather than returning home. 🤦‍♂️

#AllStarTrek #StarTrek #StarTrekVoyager #Endgame #EndgamePart2

Damn, it's too bad nobody ever made some Expanded Universe fiction about Adm Janeway's adventures on her extra 16 years in the Delta Quadrant.

She seems like a total badass. 🥷🏴‍☠️

#AllStarTrek #StarTrek #StarTrekVoyager #Endgame #EndgamePart2

Adm Janeway doesn't give a crap about the Temporal Prime Directive, she's such a renegade!

#AllStarTrek #StarTrek #StarTrekVoyager #Endgame #EndgamePart2

I'm not sure how these episodes were aired but #Endgame, with #Tuvok's condition and #SevenOfNine and #Chakotay's relationship, feels like it is a couple of months after #Homestead. 🤔

#AllStarTrek #StarTrek #StarTrekVoyager #Endgame #EndgamePart2

Argh, have to end my shift! Enjoyed it!
Have fun with the #VOY #Endgame!

#AllStarTrek

#workoutOfTheDay

#foundations class, focus on push-ups

3x
* 30"/30" Plate Rotations, from 2nd time prone on bench. Which was _A LOT_ hardern. Done with 2 1.5kg plates
* 10 Banded Pass-Throughs
* 10/10 Exorotations
* 1' Rest

3x
* 8/8 Kettlebell Bottoms Up Presses (with 12kg kettlebell)
* 10 Dumbbell Flies (with 2x7.5kg)
* 12 Floor Presses (started with 15kg, upped to 20 in 2nd round)
* 1' Rest

EMOM 20'
* 10 Banded Push-Ups. This one was new for me - adding an elastic for extra downforce :p First two rounds done with 15kg downforce, last with 20kg. Ouch.
* 6/6 Javelin Presses. Also new for me. Started with the training bar (7.5kg), added 1.5 in the second round to one side, and added another kg for round 3 and 4. Keeping it in balance while pushing that out is HARD
* 30"-45" Plank Hold
* 8 Dumbbell Bench Presses - first round with 2 12kg kettlebells, switched to 2 15kg dumbbells in round 2.
* 8/8 Banded Bicep Pulls. Started with 35kg resistance elastic, and upped to 40kg in the third round.

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

Heh, Capt Harry made an "Ensign" joke.

#AllStarTrek #StarTrek #StarTrekVoyager #Endgame #EndgamePart1

It's interesting, #Janeway was caught and is now arguing with the one other Voyager crewmember, Harry Kim, who also decided to go back in time years after to change the fate of Voyager's return.

#AllStarTrek #StarTrek #StarTrekVoyager #Endgame #EndgamePart1

It's actually surprising that given #SevenOfNine's kaleidescopic memory of all things #Borg that she did not know about the trans warp hub in the nebula.

#AllStarTrek #StarTrek #StarTrekVoyager #Endgame #EndgamePart1

Seven having a picnic on floor of the her cargo bay with Chakotay - does she know that Voyager has a holodeck?

#AllStarTrek #StarTrek #StarTrekVoyager #Endgame #EndgamePart1

Capt Braxton and the good agents from the Department of Temporal Investigations are going to be so pissed!

#AllStarTrek #StarTrek #StarTrekVoyager #Endgame #EndgamePart1

The nuttiest part of Adm Janeway's plan is that she thinks of it saving her Voyager crew, and not destroying all of these other people's lives.

#AllStarTrek #StarTrek #StarTrekVoyager #Endgame #EndgamePart1

#endgame

#workoutOfTheDay

Still feeling yesterday...

First part was gymnastics, working on handstand and grip. An AMRAP of 7', and each round you increase the amount of reps, except for the farmer carry, that's just 30m.

* Wall Walks
* Plank Shoulder Taps (L+R=1)
* 30m Dumbbell Farmer Carry (2x22.5kg)

I managed 5 rounds. On a wet floor, which was kinda ick and slippery.

The #Workout: "Yukon Cornelius"
3 rounds
* 7 Deadlifts @ 90kg
11 Dumbbell Push Presses @ 2x12.5kg
*15 Toes-To-Bar

Finished in 8'58"

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