Lmst

5th Angle Attitude

https://makertube.net/w/fvBWcySYjm1rwkaYfDzhPU

𝐇𝐨𝐫𝐫𝐢𝐟𝐲 𝐲𝐨𝐮𝐫 𝐍𝐢𝐠𝐡𝐭𝐦𝐚𝐫𝐞!

𝘋𝘢𝘳𝘬 𝘐𝘯𝘥𝘶𝘴𝘵𝘳𝘪𝘢𝘭 𝘔𝘦𝘵𝘢𝘭, 𝘏𝘰𝘳𝘳𝘰𝘳 𝘊𝘺𝘣𝘦𝘳𝘱𝘶𝘯𝘬

https://audius.co/SilentLeaves/no-god-between-us

..
#metal #industrial #industrialmetal #darkwave #cyberpunk #horror #music #cybermetal #technomusic #silentleaves #electronicmusic #heavymetal #darkmusic #gothic #gothicmetal #gothicrock #gothicart #blackmetal #deathmetal #soundcloud #techno #alternative #experimental #electronic #dance #dancemusic #playlist #sound #indie #trance #workout #experimentalmusic #metalmusic #song #songoftheday

Workout done. Nail polish done. Eating lunch done. Time for part 3 of my „Replace Nginx Proxy Manger with Nginx“ saga. A little sleep helps putting things into perspective and recharges the brain.

#selfhosting #fitness #workout #nails #nginx

Photo of my right hand with freshly done nail polish in Berry Metallic colour. The nail polish is from Herzlack.de

‘Liftin' - Gym Workout Tracker
🏋️‍♂️ 🏋️‍♀️ 🏋️ 🏋️‍♂️ 🏋️‍♀️ 🏋️ 🏋️‍♂️ 🏋️‍♀️ 🏋️

Beginner Gym Rat at Planet Fitness; found this app to be a keeper for monitoring my workouts.

This app has a comprehensive list of equipment and easy to use, editable templates. It’s more intuitive to use with some nicer features compared to the commonly recommended apps in this category like Strong, Fitbod, Jefit and Hevy.

PS: Love ❤️ that they have a full three month trial for the ‘Pro’ version and Apple Watch integration.

https://www.liftinapp.co
#GymRat #PlanetFitness #Strong #Hevy #Fitbod #Jefit #workout #exercise #gym #applewatch #ios #iphone #Liftin

Text Shot: Track Workouts

Liftin’ makes it increadibly easy to track your workouts, so you can keep your focus on the lifts. Create your own routines or get started quickly with one of the built in workout programs.

Beautiful and intuitive
Hundreds of exercises
Includes popular programs like 5x5, Wendlers and nSuns

Today's #workout for #fitness ✅

warmup, rehab, prehab

10kg kettlebell 2x5 b.u. presses e.s.
14kg KB 7 reverse TGUs e.s.
20kg KB 7x20 d.h. swings
#TRX 5x5 table top rows

stretching

Saturday #Workout:
7.0 KM of #Running (-11°C, -17 windchill, 61% humidity, and 9 KM/H wind).

Zadie the dog spent some time supervising me while I worked on something for a paniced client before I went out for today's run.

Run was good, heart rate is still too high, but I know it's going to come down with more KMs.

Last family visit of the season this afternoon, then … I can relax.

Grid of iOS screenshots and photos:
1) Photo of a beige and brown dog staring at the camera with a laptop on the right.

2) Apple Fitness Running Details:
Total Time: 0:51:25.
Total Distance: 7.06 KM.
Average Pace: 7'17"/KM.

3) Environment Canada site showing -11°C, -17 windchill, 61% humidity, and 9 KM/H wind.

4) Photo of a snowy pathway along Strathcona park's shore with the Rideau River, with parkland and bare trees on the left.

Today's #Workout was rehab work

2 rounds:
- 5x 30" nordic hold
- 5x 5" Romanian deadlift bottom hold (35 kg for biped first round, 30 kg for single leg second round)
- 10 KAS glute bridges (30 kg)
- 8 Bulgarian split squats (2x 8kg) + 8 Bulgarian split squats (1x 8kg) + 8 Bulgarian split squats (bodyweight) e/s

2 rounds
- 2x 30" hamstring tantrum
- 10x explosive up / slow away glute bridges on rower
- 5x 8 m shuttle run (one shuttle run = 8 m there + 8 m back)

2 rounds:
- 12x banded angels (facing / not facing the pole)
- 12x banded lateral raises e/s

Tabata: (single leg) glute bridge with banded lat pull

It was an annoying temperature where long leggings were ok, but tank top wasn't and hoodie was too much. I found out I can do the tantrums with just a box & a pad (instead of having to take some rack space and loop a band) so that was nice. My lower back is a bit tender so no dead lift / back squat practice today. I am also disproportionately tired.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringRehab #RotatorCuffRehab #TrustTheProcess

#workoutOfTheDay

#core class. Or perhaps more of a grip class today ;)

4x
* 30" Pinch Grip Holds, but very painful right elbow so only took 3kg
weight:: 3kg
* 30" Hollow Hold
* 30" Banded Good Mornings
* 30" L-Hang
* 1' Rest

5x
* 15 Weighted V-Ups (10kg plate)
* 84m Farmer Carry (with 2 24kg kettlebells)
* 12 Kettlebell Deadlifts (same kettlebells)
* 10 Toes-To-Bar (or about as high as I got)

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

Some post Hogswatch run. No snow yet outside so I show this beautiful tree pendant to you.

#nordicwalking #walking #walken #workout #training #sport #sports #fitness #healthcare #health #gesundheit #cardio

Tree pendant showing Death in the costume of the Hogfather.

Friday #Workout:
22 minutes of yoga for runners.
20 minutes of strength training.
100 seconds of plank.
5.1 KM of #Running (-19°C, -25 windchill, 75% humidity, and 8 KM/H wind).

Today I was reminded why I start with plank and not after the other workouts; arms are sweaty and slide on my exercise mat.

Run felt hard, all my routes were slippery-snowy, and I was a bit pressed for time, so cut down the distance. Frosty enough for some classic #IceBeard though!

Grid of iOS screenshots:
1) Apple Fitness Stable Ankles Yoga for Runners, 11 mins.

2) Apple Fitness Stress-Free Shoulders Yoga for Runners, 11 mins.

3) Apple Fitness Strength with Kim, 20 mins.

4) Timer app showing 01:40.57.

5) Apple Fitness Running Details:
Total Time: 0:37:53.
Total Distance: 5.13 KM.
Average Pace: 7'23"/KM.

6) Environment Canada site showing -19°C, -25 windchill, 75% humidity, and 8 KM/H wind.

Selfie of a white bearded man with glasses, a black ball cap with Canadian and Ukrainian flags on it, an orange hoodie and a red outer coat, and a beard covered in a light coating of ice.

#WorkoutOfTheDay

Team #wod in two AMRAPS

AMRAP 1: Team Relay, 12'
* 4 synchro burpees (all 3)
* 8 alternating DB snatches (partner 1 and 2). Our team took 15kg for partner 1, 17.5 for partner 2
* 8 pull ups (partner 1)

Then the first member goes at the back of the row & start again

We finished 8 rounds.

AMRAP 2: 9', 1 member does one whole round while the other 2 rest:
* 3 burpee box jump overs (20")
* 6 squat cleans (@ 40kg)
* 3 burpee box jump overs

We finished 10 rounds and 5 reps

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

Today's #Workout

Mobility: 15 min GoWod

Warm up:
- Roxanne Burpees
- 2 rounds
- 30" waiter walk right hand (5 kg)
- 30" dead hang (first round) / scap pull ups (second round)
- 30" waiter walk left hand (5 kg)
- 1 round, 1x 7,5 kg DB
- 8 dead lifts e/s
- 8 dead lift high pulls e/s
- 8 alternating snatches

Workout 1: Team relay, AMRAP 12 mins
- 4 synchro burpees (all 3)
- 8 alternating DB snatches (first two team members) (10 kg)
- 12 ring rows (first member)
- Then the first member goes at the back of the row & start again

Workout 2: 9 min AMRAP, 1 member does one whole round while the other 2 rest:
- 3 burpee box jump overs (12 in)
- 9 deadlifts (50 kg) (other options: 6 cleans, 9 thrusters, the whole team had one barbell)
- 3 burpee box jump overs

Did it in a team of four, so I partnered with someone all the time and we did it all synchro. It was fun, I have no idea how many rounds we did and I don't care, we were there, we exercised, we had fun.

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

Today's #workout for #fitness

warmup, rehab, prehab
hip and shoulder CARs, banded shoulder rotations, RB external rotations, RB lateral pull aparts, RB cheer leaders, floor straddle sit, shinbox switch, JF leg raises, dead bugs, calf raises, tibialis raises, kickstand squats, glute bridge march, dumbell rotations

14kg KB 6x5 deck squats

8kg club 4x10 d.h. shield casts e.s.

10kg club 3x10 d.h. inside circles e.s.

10kg club 3x10 d.h. outside circles e.s.

horse stance 4x50 seconds

stretching
crab stretch, ostrich walk, bretzel stretch, stick rotations, handshake behind back

#kettlebell #clubbell #bodyweight

https://www.youtube.com/watch?v=e4sUypS3orE

Thursday #Workout:
11 minutes of yoga for runners.
20 minutes of strength training.
10 minutes of snow shovelling.
8.1 KM of #Running (-7°C, -16 windchill, 68% humidity, and 40 KM/H wind).

Slept in an hour today… because why not? Had some tea, then @TAV and I did our workouts, I shovelled some snow, then went out for my run.

Made it to the top of a nearby "big" hill to cheers from a pair of runners at the top, recovering from their run up and talked about my #TeamShorts. 🤣 Maybe they'll try? 🤷🏻

Grid of iOS screenshots and a photo:
1) Apple Fitness Limber Legs Yoga for Runners, 11 mins.

2) Apple Fitness Strength with Sam, 20 mins.

3) Apple Fitness Functional Strength Training, 10 mins,

4) Apple Fitness Running Details:
Total Time: 1:00:18.
Total Distance: 8.15 KM.
Average Pace: 7'23"/KM.

5) Environment Canada site showing -7°C, -16 windchill, 68% humidity, and 40 KM/H wind.

6) Photo of a freshly snowed path through parkland with some bare trees, under a blue sky with some white clouds.

#workoutOfTheDay

12 Days Of Christmas "Home Edition"

The same one as last year, a little bit slower, but higher weights and less scaled exercises. Done as a synchro wod with @sadedoes ;)

First 1, then 1-2, then 1-2-3, ...

* 1 Burpees
* 2 Turkish Get Ups (@ 7.5kg)
* 3 Push-Ups
* 4 Box Pistols
* 5 Sit-Ups
* 6 Mountain Climbers (each side)
* 7 Shoulder Taps (each side)
* 8 Jumping Jacks
* 9 Air Squats
* 10 V-Ups
* 11 Russian Twists (each side) (@7.5kg)
* 12 Lunges

Finished in 25'15"

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

🎄 Happy Holidays! 🎄

Today's #Workout

Workout: "12 Days of Christmas, home edition" for time, to the tune of the song (so: 1 2-1 3-2-1 ...)
- 1 Burpee
- 2 Turkish Get Ups (5 kg)
- 3 Knee Push-Ups
- 4 Alternating Pistols to Chair
- 5 Sit-Ups
- 6 Mountain Climbers (left + right =1)
- 7 Shoulder Taps in Plank (left + right =1)
- 8 Jumping Jacks
- 9 Air Squats
- 10 Tuck-Ups
- 11 Russian Twists (left + right =1) (5 kg)
- 12 Alternating Lunges
Finished in 25:15

Synchro with @jan , it was fun. Pistols are no pew-pews, and Tuck-Ups turns into back-mat-fart-fest

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