#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
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
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
#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
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
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
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
#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 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
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
#foundations class
3x
* 30" Plank on elbows
* 20"/20" Plate Rotations (front to back - back to front) with 2x1.5kg plates
* 8/8 Bottom-up presses (8 / 12 / 12kg)
3x
* 10 Floor Presses (10 / 15 / 20kg plate)
* 10 Dumbbell Flies (2x9kg)
* 5 Negative Push-Ups
EMOM 20'
* 12 Dumbbell Bench Presses (2x16kg)
* 6 Inchworms
* 12 Dumbbell Bicep Curls (2x10kg)
* 30" Plank Hold
* 10 Dumbbell Frontal Raises (2x6kg)
#wod #workout #crossfit #functionalFitnessEndgame #endgame #fitodon #gym #fitness
Saturday means #core class!
4x
* 30" Plank Hold
* 30" Duck Walk
* 30" Pinch Grip Holds. Started with 2x7.5kg dumbbells, switched to 2x10kg plates in the 2nd round and 2x15kg for the 3rd and 4th.
* 30" Hollow Hold
The plate hold was done as superficially as possible, not to make use of the groove in the plate to hold it.
Then 5 sets (1 set per 5')
* 10 Double Dumbbell Front Rack Box Step Overs (what a mouthfull). Started with 2x7.5kg, 2.8kg from the 2nd round, and 2x10kg for the last.
* 15 V-Ups
* 100m Farmer Carry (with 2x20kg)
I keep being surprised how well my V-Ups are going, seeing where I came from :)
#wod #crossfit #workout #fitodon #gym #fitness #endgame #FunctionalFitnessEndgame
The #Workout: "Balmoral Castle".
Adjusted because even though my shoulder doesn't hurt anymore with normal push-y things, the rotation for a pike push-up is still painful
For Time, time cap 14'
2 sets of 3 rounds
* 7 Dumbbell Bench Presses (2x15kg)
* 14 Dumbbell Deadlifts (2x20kg)
2' Rest between the two sets
Finished in 2'40" and 2'45". Which really means it was too light - but then, the bench presses take way less time than a pike push-up.
Second part was some accessories work:
3x
* 12 Push-Ups
* 30" Rest
* 30 Ring Rows
* 30" Rest
* 15 Dumbbell Lateral Raises (2x5kg)
* 1' Rest
#wod #crossfit #endgame #FunctionalFitnessEndgame #fitodon #gym #fitness
First snatch work: 7x2 squat snatches, focus on technique. 18kg on the bar.
Worked on the slow start and explosive jump, and keeping my torso straight and out of the way.
The #wod was "Marischal College"
AMRAP 12'
* 48 Single Unders
* 12 V-Ups
* 4 Back Squats with 68kg on the bar.
It's somewhat funny when the bar bends a bit when you go up :p
Finished 7 rounds.
#workout #crossfit #endgame #FunctionalFitnessEndgame #fitodon #gym #fitness #weightlifting
First was 5x8 strict presses. Stayed at 25kg, felt plenty.
The #wod was "The dons", normally bench press, but with my shoulder being a bit iffy it seemed like a bad idea.
For time, time cap 16'
100 bench presses (I had front squats)
Every time you break, 15kcal row.
I guess it was a bad idea in general, because I really got nowhere in it. Started with 42kg, had to lower it to 25 and even that felt way too heavy.
Didn't finish - got stuck at 65 front squats. Felt like giving up after 30.
#wod #crossfit #endgame #fitodon #gym #fitness #FunctionalFitnessEndgame
Scaled version, because being careful Shoulder is getting better again but I'm scaling stuff until such point it stops hurting.
First was a gymnastics part, normally wall walks and handstand hold. Adjusted to inchworms and plank hold, which didn't hurt.
Second part was the actual #workout: ""Orange and Black"
AMRAP 8'
* 50 Power Cleans (25kg on the bar)
* Max Burpees Over the Bar
I managed 47 burpees.
And because we had time left
5x3 clean pulls.
Started with 50kg, upped to 60 and then 70kg. Still felt good.
#wod #crossfit #endgame #FunctionalFitnessEndgame #fitodon #gym #fitness
#teamwod with 2. I got paired with a newbie newbie.
"Frankenstein". Modified because of shoulder - normally it's wall balls instead of goblet squats, and shuttle runs instead of the bike.
This is supposed to be 50/50 split between partners but my newbie partner was dead after doing... eh, not much :D
For time, time cap 25'
* 100 Goblet Squats @ 16kg (air squats for the newbie)
* 60 kcal Row
* 60 kcal Bike
* 60 kcal Ski Erg
* 100 Goblet Squats
I understand that everyone needs to start wherever they start, but it was lightly annoying at times ;)
#wod #crossfit #endgame #fitodon #gym #fitness #FunctionalFitnessEndgame #workout
#workout "Jack-O-Lantern"
(normally this is half the distance on the rower, but my shoulder is still not really happy so ... biking it is)
* 2000m Bike Erg (@70% intensity)
* 3' Rest
8x
* 400m Bike Erg (@80% intensity)
* 30" Rest
* 2000m Bike Erg (@90% intensity)
Finished in 21'22"
I can't say I'm a fan.
#wod #crossfit #endgame #cardio #FunctionalFitnessEndgame #fitodon #gym #fitness
#Core class, focus squats
30" Pigeon Pose (each)
3x
* 10/10 Banded Side Shuffle
* 10 Banded Squats
* 10 Banded Glute Bridges
3x
* 10 Cossack Squats
* 12 Weighted Walking Lunges (started bodyweight, then 12.5kg and 15kg for the last round)
* 10 Weighted Glute Bridges (22.5, 25 and 30kg)
* 1' Rest
3x
* 6/6 Weighted Box Step-Ups (bodyweight, and then 2x8kg)
* 6 Front Squats (20, 40 and 50kg)
* 1' Rest
EMOM 20'
* 8/8 Weighted Box Step-Ups (all with 2x10kg)
* 6 Front Squats (stuck with 50kg)
* 12 Weighted Glute Bridges (32.5kg. We don't have anything heavier....)
* 12m Weighted Walking Lunges (first three with 17.5kg, last round with 20kg)
* 1' Bike Erg
#wod #crossfit #endgame #workout #FunctionalFitnessEndgame #fitodon #gym #fitness
#Core class
4x
* 30" Prone Swimmers (started with 2x1.5kg, and put 2kg for the last two)
* 30" Single Leg Kettlebell Deadlifts (16kg)
* 30" Hollow Hold
*30" Russian Twists (7.5 kg dumbbell)
* 1' Rest
AMRAP 10'
* 10 Kettlebell Deadlifts (2x24kg)
* 15 American Kettlebell Swings (20kg)
* 20 Weighted Sit-Ups (20lbs medball)
* 16m Bear Crawls
2' Rest
AMRAP 10'
* 10 Bicycle Crunches (L+R = 1)
* 15 V-Ups
* 20 Sit-Ups
* 16m Single Arm Farmer Carry (28kg)
This second one kicked my butt. The first AMRAP was smooth sailing...
#workout #wod #crossfit #endgame #FunctionalFitnessEndgame #fitodon #gym #fitness
