#workoutoftheday #running

Half marathon training
Week 19, run 3/3

11°C and I had to wear a jacket, but the run was quite enjoyable in spite of the wind and a few rain drops.

What's your strategy to pass runners slightly slower than you? People who have a similar pace to yours but still you could go faster if you were in front.

Do you sprint when you're just behind their back or do you accelerate well before and risk that they see you huffing and puffing once in front?

#fitodon #fitness

#workoutOfTheDay

First some Bench Press! Continuing the cycle of ... dying on bench pressing.

Did (only 😔) 20 reps @ 44kg, 1 min rest, and 39 @ 22kg. It really went better two weeks ago.

Then a Mayhem Classic #Workout

For time, time cap 15'. Four rounds:

* 27 / 21 / 15 / 9 Dumbbell Trusters (7.5/10)
* 3 / 2 / 1 / 1 Rope Climbs

This was the first time that I actually managed to do the rope climbs! 💪 my arms were completely gone after the #wod, but I'm really happy that I managed this :D

Finished in 9'36"

#fitodon #gym #fitness #endgame #FunctionalFitnessEndgame #crossfit

Today's #Workout

Mobility: Banded 7s

Warm up: 8 min AMRAP
- 30 single unders
- 10 ring rows
- 5 bench press (empty bar)
- 3 up downs
- 3 pike push up

Strength: #BenchPress
- Max rep at 31 kg (+ 1 kg from last time) -> 6
- 1 min rest
- max rep at 50% of above weight (16 kg) -> 40

Workout prep: 3 rounds
- 3 DB thruster (scaled to push press because of hamstring)
- 1 rope climb (scaled to zombie rope climb)

Workout: For time, time cap: 15:00, goal 7:00-11:00
- 27 - 21 - 15 - 9 DB thrusters (scaled to push press, 9 kg)
- 3 - 2 - 1 - 1 rope climbs (scaled to zombie rope climb)
Finished in 6:53

Bunch of stuff that did not go today, being too close to 1RM bench means that no way I am getting enough volume, and then the single unders kept whipping me for some annoying reason. And with the hamstring pull from Monday the thrusters weren't a good idea, so push press it is. I guess I went, I did it, better than sitting on my butt?

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

#workoutoftheday #running

Half marathon training
Week 19, run 2/3

It's hot these days. Yesterday the thermometer went up to 30°C and when I went out this morning it was already 23°C. I tried to stick to shadowed park alleys, but at some point I took a bridge I usually never cross and I ended up with 2-3 kilometres under the sun towards the end.

#fitodon #fitness

Did my first multi sport event today. A little #sprint #duathlon in Echterdingen xD
#triathlon #trilife #triathlontraining #fitness #sports #exercise #fitodon

Today's #Workout

Mobility: Banded 7s

Warm up: 10 min AMRAP
- 30 second machine
- 5 kip swings
- 3 negative pull ups (1st round) / 3 ring rows (next rounds)
- 3-5 sec top of ring hold + slow controlled negative

Gymnastics: 6 rounds, 40 sec work, 20 sec rest 🤣
- (toe assisted) ring dips
- (toe assisted) top of ring hold

Workout prep: 2 rounds
- 4 cal erg bike
- 2 jumping pull ups

Workout: for time, 10 min time cap, goal 5-7 min (scaled to)
- 21 cal erg bike
- 30 jumping pull ups
- 21 cal erg bike
Finished in 5:02

I was happy I could do the stuff since I pulled my left hamstring yesterday (hello, POP noise) and didn't want to force it, but the scaling went ok,

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

#workoutOfTheDay

First one after the week in Berlin. Not much energy...

First gymnastics part: 6 rounds of 40' work and 20' rest, alternating between:
* Ring Dips
* Ring Support Tuck Ups

Went fairly well. Even the dips, which suprised me to no end.

Then a "Mayhem Classic #Workout"
* 24/30 kcal Air Bike
* 20 Bar Muscle Ups
* 24/30 kcal Air Bike

Time cap: 10'

I finished in 6'10", doing
* 36kcal row
* 20 Jumping Chest-To-Bars
* 36kcal row

#wod #crossfit #endgame #FunctionalFitnessEndgame #fitodon #gym #fitness

#workoutoftheday

Half marathon training
Week 19, run 1/3

I am pleased with myself today.

The session involved a Cooper test, i.e. #running at the fastest speed I can hold for 12 min, and I did it at a decent pace of 5:55/km.

With a bit of luck I'm out of the slump phase 😉

#fitodon #fitness

#workoutoftheday

🌡️ mobility 10'

x4:
1️⃣ TRX pull-up x6
2️⃣ Squat jump x10
3️⃣ Butterfly 🦋 sit-up x12
4️⃣ Push-up x4
5️⃣ Banded donkey kick 🫏 & fire hydrant x10/side
6️⃣ 2-point plank x8/side

I didn't want to do it but I forced myself. Glad I did because I feel the benefits now.
It's a simple workout with little equipment, perfect when my life is messy and I don't want to take on other heavy things 😄

#fitodon #fitness

#workoutoftheday #running

This was supposed to be the long third run of week 18, but I couldn't get to 9 km. Mentally and also physically indisposed to do it, with a knee that started to bother me as soon as I picked up the pace.
So I stopped at the machines and did a bit of strength training.

x3:
1️⃣ Chest press x20
2️⃣ Bodylift row x20
3️⃣ Leg press x20

Finisher:
4️⃣ Arm walk on parallels (only half a line 😅)

+ Walk back home 3 km

#fitodon #fitness

Today's #Workout

Warm up:
- 2 mins row
- 10 min AMRAP
- 10 banded pass throughs
- 4 world's greatest stretch
- 4 up dows
- 10 sit ups
- 4 hang muscle snatch (empty bar)

Workout prep: 3 rounds
- 2 hang power snatch (build weight)
- 2 burpee over the bar
- 4 v-ups (sit ups)
- 4 wall balls (4 kg)

Workout: "Dignan" #Dignan 10 min AMRAP
- 10 hang power snatch (20 kg)
- 10 burpee over the bar
- 10 v-ups (scaled to sit ups)
- 10 wall balls (4 kg)
Managed 3 rounds & 9 reps. I was happy the HPS went well, and that the wall balls went without issues with 4 kg ball.

Mini pump: 4 rounds
- 10 barbell Romanian deadlift (35 kg)
- 30" rest
- 10/10 DB step ups (2x 5kg)
- 30" rest
- 15/15 KB side bend (16 kg)
- 2' rest
I did 4 rounds (other people left at 3), the first two rounds I did the RDL from the floor, asked coach Kevin what to do since I didn't feel anything in the hamstrings, opted to stack two plates (10cm) and do negative RDL, then I felt something finally.

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

#workoutoftheday #running

Half marathon training
Week 18, run 2/3

Today just a light sporadic discomfort on both knees and my right calf wasn't tight at all.
I am more relaxed now and I believe to have overcome the most difficult phase in transitioning to forefoot strike.

For the past 3 weeks outside walking has been with #minimalistShoes only. I can already notice improved toes mobility (the main point), but I will talk about the #Xero shoes later in a dedicated thread.

#fitodon #fitness

Today's #Workout

Warm up: Banded 7

Strength: #BenchPress
- Max reps bench press at last week's weight + 2,5kg --> 8x 30 kg (up from 27 kg)
- Rest 1 min
- Max reps at 50% of first weight --> 50x 15 kg

Skill practice
- Zombie rope climbs
- Pike push ups (knees on box)

Workout: "Royal Tenenbaum" #RoyalTenenbaum scaled to 3 rounds of
- 3 rounds:
- 2-1-1 zombie rope climbs
- 6 box pike push ups
- 35 single unders
- 2 mins rest
Did it in 4:25 - 3:20 - 3:25

Did it, somehow, after a fun day of driving to Brussels in the morning and to Antwerp over lunch (which I could not have due to lack of time, so I swapped it for a protein bar, some cake and plenty of coffee)

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

Today's #Workout

Warm up: banded 7

Strength: 5x6 Z press (seated strict press, barbell) #SeatedZPress
- 18 kg
- 19 kg
- 20 kg
- 21 kg
- 21 kg

Accessory: 4 rounds
- 10 dumbbell Tate press (8 kg)
- 10 Pallof press each arm (35 kg band)
- 10 lateral raises each arm (4 kg)

Core finisher: 4 rounds
- 20" elbow plank
- 10" rest
- 20" hollow hold (ish)
- 10" rest

Enjoying the "gym bro" hour, some strength & accessory, good music

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

Today's #Workout

Warm up: 3 rounds
- 1 min echo bike
- 1 min jump rope
- 1 min up downs

Workout prep: 3 sets:
- 4 cal echo bike
- 30" rest

Workout: "Zissou" #Zissou , teams of 2, 3 sets each (1:1)
- Scaled: 24/30 cal echo bike
- Intermediate: 32/40 cal echo bike
- Rx: 40/50 cal echo bike
Did scaled, died every time around the 30" mark, took me 1:37 - 2:12 - 2:22 (total time 6:11)

Accessory work: 3 rounds #Landmine
- 12 standing landmine twists (empty 15 kg barbell)
- 10/10 kneeling landmine press (empty 15 kg barbell)
- 10/10 landmine Romanian deadlift (first round empty 15 kg barbell, 2nd & 3rd rounds with 5 kg plate added)

I did not need Zissou to tell me that my condition / cardio sucks, I was plenty aware already. The landmine work was fun 😊

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

#workoutoftheday #running

Half marathon training
Week 18, run 1/3

Another workout completed. Today I almost didn't experience that shock-like pain on my left knee, except for a single occurrence towards the end. It was more like a constant discomfort. I don't know if it's a good or bad sign, but since I completed my session I take it as a positive sign 😉

Forefoot stride and strike are getting easier, though I am still a bit slower than before.

#fitodon #fitness

#workoutOfTheDay

Easter Team #WOD egg- hunt!🥚 with @sadedoes

Gotta collect 'em all, 6 colours. Each colour represents 1 #workout to do

**Blue**
3x
* 10 Synchro Toes-To-Bar / Knee Raises
* 12 Synchro Hang Power Cleans with 1 DB
* 12 Synchro Push Jerks with 1 DB

**Green**
You-Go-I-Go
* 30kcal Ski
* 30kcal Row
* 30kcal Echo Bike
* 30Kcal Bike

**Orange**
Synchro 4-8-12-16-20
* Up-Downs
* Box Get Overs (2x20")

**Pink**
3x Synchro
* 10 Dumbbell Snatches
* 15 Weighted Walking Lunges
* 20 Goblet Squats

**Yellow**
* 6 Wall Walks You-Go-I-Go
* 12 Passing Sit-Ups
* 20 Passing Wall Balls
* 12 Passing Sit-Ups
* 6 Wall Walks You-Go-I-Go

**Purple**
3x
* 12 Burpees over planking partner
* 12 High Five Push-Ups
* 30m Partner Carry

#fitodon #gym #fitness #crossfit #endgame #FunctionalFitnessEndgame

Today's #Workout
Warm up:
- 200 m run
- 3 burpees over planking partner
- 5 push-up high five partner
- 10 m carry partner

Workout: with partner, search for the hidden eggs and find one of each color, then do the workout
- Blue: 3 rounds, synchro
- 10 toes to bar -> knee raises
- 12 1DB hang power clean
- 12 1DB push jerks
- Green: IGYG (order of machines does not matter)
- 30 cal row
- 30 cal ski
- 30 cal echo bike
- 30 cal erg bike
- Orange: synchro, 4 - 8 - 12 - 16 - 20
- Shuttle runs (-> up downs)
- box get overs
- Pink: 3 rounds, synchro
- 10 1DB snatch
- 15 1DB walking lunges
- 20 goblet squats
- Yellow:
- 6 wall walks IGYG
- 12 passing ball sit ups
- 24 passing wall balls
- 12 passing sit ups
- 6 wall walks IGYG
- Purple: 3 rounds
- 12 burpees over planking partner
- 12 push up high-five
- 30 m partner carry

Fun! Carrying @jan was fairly easy too 😂

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

#workoutOfTheDay

An before-easter-dinner-at-my-family-workout to get tired and not care about possible drama...

First finding 1RM deadlift. Last 1RM was from march 2024, at 123kg... with the support of the coach I lifted 130kg off the ground today :D #PR

Then the fitness test "Cold Shoulder" which I have done two times before, but earlier I had serious shoulder issues so had to switch the burpees for bike erg - not this time :)

For time, 5 rounds
* 6 Deadlifts (60/80)
* 9 Toes-To-Bar
*12 Burpee Box Jumps

I dropped the weight to 70kg and switched the toes-to-bar for leg raises, and finished in 11'40".

Happy with the results :)

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

Today's #Workout

Warm up:
- 3 min row
- 8 min AMRAP
- 5 inchworms
- 10 banded good mornings
- 10 alternating v-ups
- 10 box step ups
- 5 (empty barbell) deadlifts

Strength: 15 mins to find a new 1RM deadlift #deadlift
- 5x 45 kg
- 4x 55 kg
- 3x 65 kg
- 1x 75 kg
- 1x 80 kg
- 1x 85 kg
- 1x 90 kg (5 kg more than previous PR)

Workout: ¨Cold Shoulder" 5 rounds for time, time cap 15:00 #ColdShoulder
- 6 deadlifts (60/80kg) scaled to 50 kg
- 9 toes to bar scaled to knee raises
- 12 burpee box jump, scaled to stacked plates jump (25 cm)
Finished in 11:56

workout needed to face the family at dinner, and happy to increase my deadlift without having worked much on it 😃

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