First part was strength - clean & jerk. Normally squat cleans, but I did power cleans (to avoid squats stressing my knee)
EMOM 10'
* 1 Clean And Jerks @ RPE7 - 35kg on the bar.
The #Workout: "Flamingo Park"
8 rounds for time, time cap 12'
* 12 GHD Sit-Ups or 15 V-Ups (3 and 5 rounds)
* 4 Deadlifts @ 102kg
Finished in 9'54"
#wod #crossfit #endgame #fitodon #gym #fitness #weightlifting #functionalfitnessEndgame
#foundations class
3x
* 10 Toe Touches
* 5 Inchworms
* 5/5 Single Leg Good Mornings
* 1' Rest
3x
* 6/6 Single Leg Kettlebell Deadlifts (with 12kg kettlebell)
* 12 Banded Hamstring Curls (15kg resistance band)
* 30" Pinch Grip Hold (started with 5kg plates, switched to 10kg from the second round)
* 1' Rest
3x
* 4m Dumbbell Death March (2 12kg kettlebells)
* 10 Russian Kettlebell Swings (with 20kg)
* 5 Deficit Deadlifts (70kg bar)
* 1' Rest
EMOM 20"
* 6 Deficit Deadlifts (2 rounds @ 70kg, 2 rounds @ 90kg)
* 8 Banded Hamstring Curls
* 15 Russian Kettlebell Swings (24kg)
* 40" Hollow Hold
* 8m Dumbbell Death March (2 rounds @ 2x12kg, 2 rounds @ 2.16kg)
#wod #workout #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting
Today's #Workout
Warm up: 2 min row into 3 rounds
- 5 air squats
- 3 inchworms
- 3 muscle cleans (empty bar)
- 3 front squats (empty bar)
- 10 tuck ups
Wod prep: 3 rounds
- 100 m row
- 3 squat cleans (first two weights = 15 kg / 20 kg)
- 30" rest
Workout: "Magic Xylophone" individual option, for time, time cap 25 minutes
- 400 m row
- 20 squat cleans (15 kg)
- 400 m row
- 15 squat cleans (20 kg)
- 400 m row
- 10 squat cleans (25 kg)
- 400 m row
- 5 squat cleans (30 kg)
FInished in 19:10 (give or take, my brain farted out and I only started the timer properly half way through the 20 first cleans, whoops)
Since these two weeks are crazy with travel and possibly little to no gym time, I was happy I managed to get a workout today as well. Did the team workout, but in open gym, and solo (so half the amounts). And I took the men's rowing, because who the actual f*ck puts 725m to split between two teammates?!
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
Today's #Workout was a #HamstringRehab #ShoulderReahab session
Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (40 kg, first round normal; 35kg second round single leg)
- 10x KAS glute bridges (35 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split quat e/s (8 kg DB)
Shoulder rehab: 2 rounds
- 12 banded flexions
- 12 banded angels
- 12 banded abductions e/s
- 12 bottom up KB strict press e/s (4 kg)
- 20m overhead walk (7,5 kg bar + 5kg hanging from 25 kg elastic band on each side)
Cool down: couple of stretches
I am disproportionately tired after two days in Paris. I really had to talk myself into doing my rehab exercises.
#TrustTheProcess #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
#core class today
4x
* 30" Wall Taps
* 30" Sit-Ups
* 30" Passive Bar Hang (round 1-2) Active Bar Hang (round 3-4)
* 30" Hollow Hold
* 1' Rest
EMOM 30'
* 12 Toes-To-Bar
* 30" Hip Dips
* 30" Handstand Hold
* 15 Crunches
* 30" Bear Hold
* 15 Toe Touches
#wod #workout #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness
The #open 26.2 is upon us, with loads of lunges. No lunges for me (knee) - so I went for another #strongman workout!
Warm-up was 10' GoWOD Strongman Activation
E2MOM 36', 3 rounds
* 48m Sled Pull. Started with 111kg, upped to 136.5kg in the second round.
* 12 Axle Bar Pendlay Rows. Started at 30.5kg, upped to 40.5kg and 45.5kg in the last round. The axle bar is really good to train grip :)
* 15 Dumbbell Bench Presses with 2x15kg
* 48m Zercher Yoke Carry. First round was just the empty yoke (42kg), upped to 62kg in the second round. Not a comfy stroll.
* 15 American Kettlebell Swings with 20kg kettlebell
* 12 Dumbbell Zottman Curls with 2x5kg.
#wod #workout #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness
#workoutOfTheDay - a double whammy today.
First was strength, strict press (normally snatch but .. knee)
8x, every 1' a round of 3 Strict Presses @ 35kg
Then the "Lucky's Dad" #workout:
AMRAP 10'
* 50 Single Unders
* 6kcal on the bike
* 6 double dumbbell round to overhead with 2x12.5kg.
Finished 6 rounds and 50 reps.
Did a #core workout afterwards
4x
* 30" Kettlebell Windmills (8kg kettlebell)
* 30" Tuck-Ups
* 30" Plank on elbows
* 30" Deadbugs
* 1' Rest
4x
* 30" Kettlebell Sit-Ups (8kg)
* 30" Bear Hold
* 30" Alternating V-Ups
* 30" Ring Plank Hold
* 1' Rest
4x
* 40" Prone Swimmers (2x1.5kg plates)
* 40" Plank Walk-Ups
* 40" V-Ups
* 40" L-Sit
* 90" Rest
#wod #crossfit #endgame #functionalfitnessendgame #fitodon #gym #fitness
It's been a while since I last posted one of my workouts and this evening I did a double session.
First, one of my workouts:
🌡️ running 10' ➡️ 1,4 km
🌡️ mobility 10'
x3:
1️⃣ Push-up x5
2️⃣ Banded bird dog 🐕 x10/side
3️⃣ Lat pulldown @ 32 kg x10
4️⃣ Cossack squat + plate slide x5/side
5️⃣ Side-kick through x5/side
At the end of the 3rd round I saw that there weren't many people at the circuit training class, so I did that too.
➡️ Circuit training 1h
Overall 1h 50min.
Today's #Workout another #StrongMan workout
Mobility: 15 min GoWod
Strength: 36 min E2MOM, teams of 2, ygig
- Sled pull (111 kg)
- 24 Axle bar Pendlay rows (25,5 kg)
- 20 DB Bench press (10 kg)
- Zercher yoke walk (42 kg)
- 30 Russian KB swings
- 24 Zottman bicep curls (4 kg first round, 5 kg rest)
More new strongman things! I like.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
Today's #Workout
Mobility: 15 min GoWod
Warm up: 3 rounds "for quality"
- 45" row
- 8 glutes bridges (on the heels)
- 8 step ups e/s
- 4 up downs
- 15" hand plank hold
Strength: 3 rounds - 2 mins each
- 3 deadlifts at 65% of 1RM (61 kg)
Workout: "For real life!" for time (time cap 12:00) 15 - 12 - 9 - 6 - 3
- deadlifts (48 kg)
- burpee box jump overs (40 cm)
Finished in 10:15
Getting those jumps under control, even if I need to psych myself every single time.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
#foundations class, focus push-ups
3x
* 30" Plank Hold (2nd and 3rd time with a 10kg plate on the back)
* 10 Dumbbell Floor Presses (2x12.5kg ➡️ 2x15kg ➡️ 2x17.5kg)
* 10 Skull Crushers (12.5kg ➡️ 15kg ➡️ 17.5kg)
* 1' Rest
3x
* 10 Dumbbell Bicep Curls (2x7kg)
* 10 Bench Dumbbell Flies (2x5kg)
* 5 Negative Push-Ups
* 1' Rest
EMOM 20'
* 10 Dumbbell Bench Presses (2x12.5kg ➡️ 2x15kg ➡️ 2x17kg ➡️ 2x20kg)
* 30" Ring Plank Hold
* 6 Negative Push-Ups
* 10 Barbell Bicep Curls (first two rounds with 20kg, second two with 22kg)
* 1' Rest
#wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #workout
#core class
4x
* 30" Side Plank
* 30" Tuck Hang
* 30" Plank Hold
* 30" Dumbbell Bicep Holds (2x10kg)
E2MOM 15' (3 rounds)
* 12 Strict Leg Raises
* 15 Russian Twists (each) with a 20lbs medball
* 8 Dragon Flags
* 25 Mountain Climbers (each)
* 100m Single Arm Farmer Carry (50m on each arm) - started with 20kg, upped to 24 in 2nd round
#crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #wod #workout
Today's #Workout was a #HamstringRehab #ShoulderReahab session
Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" RDL hold (35 kg, first round normal, second round single leg)
- 10x KAS glute bridges (35 kg)
- 8x 2DB + 8x 1DB + 8x 0DB Bulgarian split quat e/s (8 kg DB)
Shoulder rehab: 2 rounds
- 12 banded flexions
- 12 banded angels
- 12 banded abductions e/s
- 12 bottom up KB strict press e/s (4 kg)
- 15m overhead walk (7,5 kg bar + 6kg hanging from 25 kg elastic band on each side)
I was surprised I could do the RDLs and KAS bridges with 35 kg. Nice improvement there. The Bulgarian split squats kill my calves tho.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #TrustTheProcess
Today's #Workout last wednesday's #StrongMan again, this time with @jan
Mobility: 10 min GoWod
Workout: 36 min E2MOM, everything you go I go
- 24 axle bar deadlifts (40,5 kg)
- sled push (111 kg)
- 24 2xDB push presses (8 kg)
- yoke walk (82 kg)
- 30 Russian KB swings (20 kg)
- 12 sandbag to shoulder (today I used the lighter bag & did to shoulder - need something in between)
It was fun doing this with Jan instead of the workout of today, the Open 26.1 consisting on wall balls & box jump overs / step overs.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
Since today they're doing the Open 26.1 in our box, squatting is not a good idea for me and ... well, let's say I've seen more appealing workouts :D, I did a #strongman together with @sadedoes
Warm-up:
* 10' GoWOD Strongman Activation
E2MOM 36', teams of 2, 3 rounds in total, divide totals equally
* 24 Axle Bar Deadlifts You-Go-I-Go (60.5kg for me)
* 72m Sled Push You-Go-I-Go (with 111kg total sled weight)
* 24 Dumbbell Push Presses (wih 2x15kg)
* 72m Yoke Walk You-Go-I-Go (83kg of Yoke)
* 30 Russian Kettlebell Swings (24kg for the first round, upped to 28kg for the next two)
* 12 Sandbag To Shoulder (no idea what weight)
#wod #workout #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting
First part some gymnastics - working on ring muscle ups or strict pull ups.
3x
* 10 False Grip Ring Rows
* 1' Rest
EMOM 12'
* 8/8 Single Arm Dumbbell Rows (17.5 kg ➡️ 20kg ➡️ 22.5 ➡️ 25kg)
* 30" Chin Over Bar Hold
* 8 Hanging Scapular Circles in each direction
* 1' Rest
The #workout was "Gazpacho"
For reps
4x
* 1' Max kcal Ski Erg
* 1' Max Sit-Ups
* 1' Max Box Step-Ups
* 1' Rest
Still scaling heavily due to knee issues.
Finished 65, 68, 68 and 69 reps.
#wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #gymnastics
Today's #Workout
Mobility: 15 min GoWod
Warm up: 2 min row into 3 rounds
- 10 scapular push ups
- 2 lunge matrix e/s
- 10" dead hang
- 10 alternating v-ups
Gymnastics: Ring muscle up focus.
- Part 1: 3 rounds, max effort false grip ring rows - 1 min rest in between: 15 - 15 - 10
- Part 2: 12min EMOM
- 8 bent over rows e/s ()12,5 kg)
- 30¨ ring hold
- 6 scapular circles e/d
- rest
Workout: "Gazpacho", 16 min EMOM
- max cal row (15 - 15 - 16 - 16)
- max sit ups (25 - 25 - 24 - 22)
- max alternating reverse lunges (30 - 30 - 30 - 22)
- rest
This was a mightily unsatisfying workout. I actually felt worse mentally after the workout than before, which rarely happens.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
Today's #Workout was a #Patseruurtje #StrongMan one
Mobility: 10 min GoWod
Workout: 36 min E2MOM, everything you go I go
- 24 axle bar deadlifts (40,5 kg)
- sled push (+- 1 mat length) (116 kg)
- 24 2xDB push presses (8 kg)
- yoke walk (+- 1 mat length) (82 kg)
- 30 Russian KB swings (16 kg first two rounds, 20 kg last round)
- 12 sandbag to shoulder / box (I did 4 only, 40 kg, to box)
These are always fun, and adding weight to stuff is always fun too.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
Today's #Workout
Mobility: 15 min GoWod
Warm up: 9 min AMRAP
- 30" machine
- 10 Cossack squats
- 4 up downs
- 10 alternating reverse lunges
- 3 empty barbell back squats
Strength: Back Squats #BackSquat
- 3x 5 @ 60% of 1 RM (39 kg based on my last test while still babying my hamstring)
Workout: "Minestrone" for time, intermediate
- At 0:00
- 24 cal row
- 25 burpees
- 24 cal row
- At 8:00
- 24 cal row
- 20 burpees to target
- 24 cal row
- At 16:00
- 24 cal row
- 15 burpee box jump overs (37 cm)
- 24 cal row
Finished in 5:53 - 5:48 - 6:25
I am happy the taller jumps are getting consistent even under fatigue (I do have to psyche myself for every single one). Today's burpees were dangerous AF due to just mopped rubber tiles making slipping on the floor very easy to face plant. And finally a workout that gets my recovery time above 24h! (71h to be exact 🤣)
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
