Today's #Workout

Mobility: 15 min gowod + banded 7s

Warm up: 10 min AMRAP
- 30" machine
- 5 tuck ups
- 5 cat cows
- 10" dead hang
- 5 bench press (empty bar)

Workout: "Big Steve" 20 min AMRAP, teams of 2, with @jan scaled to
- 5 rounds (each)
- partner 1: row (15/20cal) - ended being more like 17/18
- partner 2: 20 tuck-ups (I cannot v-up)
- Into max:
- Bench press: I did 39 reps at 25 kg, Jan did 43 reps at 35 kg, total 82
- while partner dead hangs

Accessory: 4 min sandbag hold (30 kg) managed in one

Happy I could get back home early and do the workout after the frustrating day. It was needed.

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

#workoutOfTheDay

#Workout: "Big Steve"
Team WOD

AMRAP 20'

First 5 sets of
* 20 kcal Row Erg
* 20 V-Ups

After this, max bench press while partner dead hangs. I benched @ 35kg.

@sadedoes and I teamed up and benched 82 times in total, with around a 50/50 split ;)

Accessory: accumulate 4' of sandbag hold. First time, alternated with someone in 1' intervals with a sandbag of 60kg.

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

Today's #Workout

Mobility: 15 min activation GoWod

Warm up: 8 min AMRAP
- 30" echo bike
- 5 single leg v-ups e/s
- 5 kipping knee raises
- 5 knee push ups (should have been pike, but rotator cuff says no)
- 10" L-handstand hold

Gymnastics: Handstand/Grip work - 9EMOM, 40" work / 20" rest
- Box handstand (20kg) plate up/downs
- Dead hang
- Seated overhead plate hold (10 kg)

Workout: "Roast Turkey" 7 rounds for time, time cap 23: 30, scaled to
- 15 cal erg bike
- 9 kipping knee raises
- 6 push press (8 kg)
- 1 min rest
Finished in 1:35 - 1:48 - 1:45 - 1:50 - 1:57 - 2:00 - 2:10

It is clear I have a rotator cuff issue, so I am taking care of it by adapting to movements that don't hurt. No pike push ups for me today, but push press was ok. In yoga no vinyasa style "swan dive" and more ashtanga style "prayer fold". And tomorrow checking in with my PT.

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

#workoutofTheDay

First part was some #gymnastics , working on the handstand and grip.

EMOM 9', 40" work, 20" rest
* Minute 1: Box Handstand Plate Up-Downs
* Minute 2: Dead hang
* Minute 3: Seated Overhead Plate Hold (with a 15kg plate)

The #Workout: "Roast Turkey"
7 rounds For time, time cap 23'
* 17 kcal Bike Erg
* 9 Toes-To-Bar
* 6 Pike Push-Ups
* 1' Rest

I'm actually surprised how well the Toes-To-Bar went! First four rounds was unbroken, from then on it was really in sets. But still, 63 toes-to-bar!! 🤯

Times: 1'39", 1'47", 1'48", 2'03", 2'21", 2'36" and 2'45". Aim was to be below 2'30" movement time, which was a "nearly" :D

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

Today’s #crossfit workout:

“Kelly”
5 Rounds
- 400m Run
- 30 Box Jumps (24/20)
- 30 Wall Balls (20/14)
(KG conv: 9/6 Wall Ball)
35 minute time cap

My time was 33:48.
Under the time cap, but just barely. This was a truly awful one.
#workout #WorkoutOfTheDay #fitodon

#workoutofTheDay

Foundation class, focus pull-ups

3x
* 10 Cuban Presses (2x2.5kg plates)
* 8 slow Ring Rows
* 10 Dumbbell Flies (2x7kg)
* 1' Rest

3x
* 10" Chin Over Bar Hold
* 8 Bicep Curls (2x7, 2x9 and 2x12.5kg)
* 2 Negative Pull-Ups

EMOM 20'
* 40" Chin Over Bar Hold
* 10 Dumbbell Bicep Curls (2x12kg)
* 3 Slow Negative Pull-Ups
* 6 / 6 Single Arm Dumbbell Rows (started at 15kg, upped to 17.5 in second round)
* 50" Row Erg

My arms are shot :p

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

#workoutOfTheDay

#Core class on saturday

4x
* 30" Wall Taps
* 30" Single Unders
* 30" Walking Lunges
* 30" Waiter Walk (10kg plate)
* 1' Rest

AMRAP 10'
* 16m Low Bear Crawls
* 10 Single Arm Dumbbell Overhead Walking Lunges L (10kg dumbbell)
* 250m Row Erg

AMRAP 10'
* 3 Wall Walks
* 10 Single Arm Dumbbell Overhead Walking Lunges R (10kg dumbbell)
* 120 Single Unders

Then a finisher #tabata (20 sec work, 10 sec switch to new position, 20s work, ...)
* Side Plank L
* Sit-Ups
* Side Plank R
* V-Ups
* Hollow Hold
* Flutter Kicks
* Squats
* Mountain Climbers
* Knee Raises

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

#workoutOfTheDay

Since my choir is singing a concert tonight in Ghent, I joined the 10AM club. Strange to be in the box this early :p

#Workout: "West Ham United"
AMRAP 7'
* 3 Squat Cleans @ 40kg. Tried 45, that was too much.
* 5 Burpee Jumping Pull-Ups

Finished 6 rounds and 1 rep

After that there was some handstand / grip work:

EMOM 8'
* Odd minute: 12 Hanging Alternating Leg Raises
* Even minute: 30" Handstand Hold + balance practice

The balance practice makes it interesting, it's surprising how much harder it is to stay upright when you've got one leg 'floating' and one leg against the wall.

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

#workoutOfTheDay

Perhaps a bit over the top today... I'm going to regret this.

#workout: "Sheffield United"
4 rounds
* 30 kcal Row Erg
* 20 Single Arm Dumbbell Push Presses (with 17.5kg)
* 20 Stick Sit-Ups

Finished in 15'45", just below the 16' time cap.

There was some accessories work:
3x
* 10 Arnold Presses (2x8kg)
* 12 Barbell Supinated Bent Over Rows (with 40kg)
* 15 Banded Pull Aparts

Since I wasn't sore enough, I had opted for a #core class. This kicked my butt.

4x
* 30" Hollow Hold
* 30" Side Plank Rotations
* 30" Sit-Ups
* 30" Russian Twists (11lbs medball)
* 1' Rest

4x
* 30" Alternating V-Ups
* 30" Mountain Climbers
* 30" Flutter Kicks
* 30" Suitcase Deadlifts (20kg kettlebell)
* 1' Rest

4x
* 30" Rower Pikes
* 30" Single Arm Farmer Carry (28kg kb)
* 30" Tuck Hold
* 30" Kettlebell Pass-Overs

#dead #crossfit #endgame #fitodon #gym #fitness #funct
ionalfitnessEndgame #wod

Today's #Workout

Mobility: 2 rounds
- 10 banded pass throughs
- 5 world's greatest stretch e/s

Warm up: 6 min AMRAP (2 rounds pvc, 2 rounds barbell)
- 3 snatch deadlifts
- 3 hang muscle snatch
- 3 snatch push press
- 3 overhead squats
- 3 hang snatch

Strength: 5 x 90"
- 1 snatch pull + 1 hang snatch (4 rounds 23 kg, last round 24 kg)

Workout: "Chelsea Blues" 3 rounds (n) for time, time cap 16 min, scaled to
- 20*n wall balls (4 kg)
- 10*n box jump overs (30 cm)
- 1 min rest
Finished in 12:48

Traded the Bro Hour (strict press test - shoulder was not gonna do it) for the workout today, I saw snatches happening more than strict press, and my hamstring said jumping was ok, so I did it :)

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

Today's #Workout

Mobility:
- 15 min GoWod activation routine
- banded 7s

Warm up: 8 min AMRAP
- 30" row
- 5x down dog to seal
- 10x alternating scorpion
- 5x single arm DB bench press e/s (7 kg)

Strength: Bench Press 4x 2:30 #BenchPress
- 10x bench press (20 - 21 - 22 - 23 kg)

Workout: "Tottenham Hotspur", 15 min AMRAP, scaled to
- 8 cal row
- 10+5(n-1) elevated push ups
I got to round 7, but only did 24 of the 40 pushups of the round (so a total of 215 reps if I mathed right)

While my hamstring seems to be about 99% (Still gotta retest 1RM deadlift and stuff, those are still being built back up), I finally am a proper crossfitter and fcked up my shoulder (probably the twice pike push up workout of Friday / Monday past). So I am paying more attention to shoulder movements, being more careful, scaling a lot more, and started with extra activation / warm up with GoWod for the painy parts.

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

#workoutOfTheDay

First some bench press:

4 sets of 10. Started with 30kg, and upped in 5kg steps up to 45kg. It went fine, didn't hurt, which was why I was being careful.

My recorded 1RM is also 64kg, so .. not too bad.

The #wod was "Tottenham Hotspur"

AMRAP 15'
* 10 kcal Row Erg
* 10 - 15 - 20 - 25 - ... Push-Ups

I finished 5 rounds, the rowing of round 6 and 32 push-ups.

No pain in my shoulder, for which I'm really happy!

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

#workoutOfTheDay

Monday = #foundations day

3x
* 10 Toe Touches
* 5 Inchworms
* 10 Banded Good Mornings
* 1' Rest

3x
* 12 Med Ball Hamstring Curls - started with 20lbs ➡️ 25 lbs in the 2nd round
* 12 Russian Kettlebell swings - started with 12 ➡️ 16 ➡️ 20kg
* 10 Supermans
* 1' Rest

3x
* 6 Deadlifts - started with an empty bar (20kg) ➡️ 40 ➡️ 60kg.
* 30" Pinch Grip Holds with 2x7.5kg
* 1' Rest

Then the actual suffering:

EMOM 20'
* 8 Deadlifts. Started with 70 ➡️ 80 ➡️ 90 to finish at 100kg on the bar.
* 15 Russian Kettlebell Swings. Started at 20 ➡️ 24 ➡️ 28kg for the last two rounds. This was.. .ugh. Heavy.
* 40" Hollow Hold
* 40" Pinch Grip Holds with 2x7.5kg
* 1' Row

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

#workoutOfTheDay

#core class

4x
* 30" Hollow Hold
* 30" Pallof Presses
* 30" Plank Hold
* 30" Russian Twists (with a 10kg plate)
* 1' Rest

I manage to keep myself steady while doing the russian twists - I used to go all over the place, but I found the trick ;)

EMOM 36'
* 6 V-Ups
* 6 Russian Kettlebell Swings (20kg)
* 6 Hanging Leg Raises
* 6 Up-Downs

Increase 1 rep after each round - last round was 14 reps of each. Good fun to do actually ;)

#functionalFitnessEndgame #endgame #fitodon #gym #fitness #workout #crossfit

Today's #Workout Hamstring rehab session

3 rounds
- 5x 30" nordic hold + 10"rest
- 5x 5" Romanian Deadlift hold (first round two legged, 30 kg; remaining single legged, 25 kg)
- 10x KAS bridge (25 kg)
- 8x 2DB Bulgarian split squat + 8x 1DB Bulgarian split squat + 8x Bodyweight Bulgarian split squat e/s (7kg DBs)

3 rounds
- 2x 30" hamstring tantrums
- 10x rower glute bridges
- 5x shuttle run (8m)

Tabata single leg glute bridge hold with banded lat pull

Always happy to bring a smile to people's faces doing the hamstring tantrums, they are quite entertaining.

#HamstringPT #HamstringRehab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

#workoutOfTheDay

Today an open #Workout: "Open 19.4"

Timecap: 12'
3 rounds
* 12 Power Snatches (25kg on the bar)
* 10 Bar-Facing Burpees

Finished tihs set in 4'50"
3' Rest

3 rounds
* 10 Jumping Bar Muscle-Ups
* 10 Bar-Facing Burpees

Got time capped, finished 2 rounds.

Then some accessory work

3x
* 10 Dumbbell Bench Presses @ 2x15kg
* 30" Rest
* 12 Barbell Bent Over Rows @ 35kg
* 30" Rest
* 12 Bench Dumbbell Flies @ 4 / 4 / 6kg
* 1' Rest

#wod #crossfit #endgame #functionalFitnessEndgame #fitodon #gym #fitness

Today's #Workout

Hamstring Rehab: 4 rounds
- 5x 30" nordic hold + 10"rest
- 5x 5" Romanian Deadlift hold (first round two legged, 30 kg; remaining single legged, 25 kg)
- 10x KAS bridge (25 kg)

Warm up: 10 min AMRAP
- 30" machine
- 10x banded pass throughs
- 10x banded good mornings
- 5x kip swings
- 5x ring rows
- 3x muscle snatch (empty bar)

Workout: Open 19.4, for time, time cap 12 mins, scaled the shit down to
- 3 rounds
- 10 power snatch (15 kg)
- 12 bar facing burpees
- 3 min rest
- 3 rounds
- 10 ring rows
- 12 bar facing burpees
Got time capped at burpee nr 6 of round 2 of the second half = 104 reps)

Accessory: 3 rounds
- 10 DB bench press RPE7 (7,5kg)
- 10 BB bent over row RPE7 (25 kg)
- 10 DB bench fly RPE7 (shoulder gave this a big middle finger so didn't do them)

This workout felt like utter crap, my right shoulder is not happy (one of the heads of the biceps is being rather painful in overhead stuff, and I think it comes from pike push ups), and I am slow AF in burpees, which in general means I finished the first half about 1,5 mins after everyone else.

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

#workoutOfTheDay

First a strength part:
5x
* 10 Front Squats
* 2' Rest

Started with 46kg, last two reps 47. Ow my quads!

The killer was the #wod, "Freedom Isn't Free"

6 rounds
* 1' Max Bike Erg (I don't run)
* 1' Max V-Ups
* 1' Rest

Total score was 224.

#workout #crossfit #endgame #functionalFitnessEndgame #fitodon #gym #fitness #weightlifting

Today's #Workout

Mobility: Hip Halo - 2x
- 10x banded side shuffles in squat e/s
- 10x banded front/back shuffles in squat (coach forgot this one the first round)
- 10x banded tempo squats
- 10x banded glute bridges

Warm up: 8 min AMRAP
- 30" single unders
- 30" shuttle runs (+- 3)
- 5x world's greatest stretch e/s
- 3x front squats
- 10x sit ups

Strength: Front Squats 5 rounds #FrontSquats
- 10x front squats (~65% of 1RM) - 4 rounds 35 kg + last round 36 kg
- 2 mins rest

Workout: "Freedom isn't Free" 6 rounds
- 1 min max shuttle runs (7 across all rounds)
- 1 min max sit ups (22 across, except the second round 23)
- 1 min rest
Total score: 175 reps

Wasn't pushing today, since the throat infection is still there, but still wanted to work out. Happy I did not get sit-up burns!

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

Today's #Workout Patseruurtje / GymBro Hour!

Warm up: 10 min AMRAP
- 10 banded squat side steps e/s
- 10 alternating Cossack squats
- 6 step ups e/s
- 10 banded good mornings
- 3 back squats

Strength: Back Squats! 4E2,5MOM #BackSquats
- 3 back squats (55 kg, no pain!)

Accessory: 4 rounds
- 10 reverse lunges e/s (2x5 kg DB in farmer's carry)
- 20 alternating landmine twists (15 kg barbell + 2,5 kg plate)
- 10 single leg glute bridges e/s (15 kg DB)
- 90" rest

It was a bit of a risk going not knowing how my throat would react, but it went ok and I managed to squat a decent amount ass to grass, without ball/box for depth, and without my hamstring hurting

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