Lmst

Today's #Workout

Hamstring rehab: 3 rounds
- 5x 30" nordic hold
- 5x 5" Romanian deadlift hold (30 kg / biped first round, 25 kg / monoped remaining rounds e/s)
- 10 KAS glute bridges
- 8x Bulgarian split squats with 2x7kg DBs, 8x with 1 DB, 8x body weight, e/s

Rotator Cuff stability work: 3 rounds
- 10x banded flexion
- 10x banded snow angles
- 10x banded adduction

Strength: Deadlift focus
- 3x 5 reps @ 45 kg working on touch and go
- 3x 5 reps @ 55 kg working on floating the bar, keeping tension and bracing
- 3x 5 reps @ 60 kg working on floating the bar

Both hamstring and rotator cuff were feeling a bit tender, I think I need to focus again more on this kind of work.

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringPT #HamstringRehab #RotatorCuffPT #RotatorCuffRehab

Today's #Workout

Mobility: 15 min GoWod + Hip Halo (10 banded side shuffles e/s, 10 banded front / back shuffles, 10 banded squats, 10 banded bridges)

Warm up: 8 min AMRAP
- 30" machine
- 5 up downs
- 5 strict presses (pvc -> barbell)
- 5 front squats (pvc -> barbell)
- 10 alternating back rack lunges (pvc -> barbell)
- 10 alternating V-ups

Strength: Back rack lunges, 3 rounds:12 backrack lunges e/s
- Round 1: 23 kg
- Round 2: hamstring gave up in the second lunge
- Round 3: 15 kg

Workout: "Mac & Cheese", for time, time cap 12 mins
- 25 burpees over the bar
- 75 thrusters (15 kg) -> shoulder said no, so I did front squats (20 kg)
- 25 burpees over the bar
Finished in 10:41

Today I didn't have to leave the ego at the door, more like at the next village. Body did not want to do stuff.

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

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

I went to the gym yesterday and did a workout, I'm not sure what I was lifting because I was using free weights, but it was heavy as hell, I don't feel sore in the slightest though, I just feel quite strong. Feels really good actually. #GymLife

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

Winter is almost here, and this is the time when most people start slowing down.
I’m doing the opposite.

Cold weather builds discipline.
Quiet gyms build focus.
Consistency builds results.

Show up now, so the next season becomes easier.

#Fitness #GymLife #WinterTraining #Discipline #Consistency

Bewegung bringt den Körper ins Wanken. Die durchgeschüttelte Hirnmasse gibt neue Gedanken frei, aber nicht den an die Folgen: Denksport, Neuronenfeuer, kognitiver Kurzschluss. Dem geplagten Hirn fällt nichts Besseres ein als weiteres Sporteln, neuerliches Hirnjogging und ein Herumrennen in diesem Teufelskreis.

https://www.tontrug.de/podcast

#fitness #GymLife #FitFam #sport #tv

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

Told the spousal unit I'm planning on going to the gym later today. Giggling she said "you probably just dance around like you do when we run errands don't you?"

Apparently this is what my wife "thinks* I do at the gym.

#GymRat #GymLife
#Fitness

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

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#gymlife #pump #gym #basicfit #boostyourmood #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

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