*Gespräch über die Setitin der Gruppe*
Mel: Was ist der armen Frau passiert?
Erzähler: also arm ist sie nicht
Mel: okay was ist meiner unschuldigen Sacharissa...
E: also unschuldig ist sie nicht
Ventrue: okay wie ist es dem Drecksstück ergangen?
#pnpde #VtM #WoD #Vamily

#workoutOfTheDay

First part was some gymnastics work in prep for the open: chest-to-bars / muscle ups.

EMOM 10'
* Odd: 8 Scapular Pull-Ups
* Even: 8 Mini Butterfly Pull-Up Drill

The #workout: "PB&J"
(I prefer my PB and J on a sourdough waffle, but hey)

2 sets of 3 rounds
* 15 GHD Sit-Ups (or V-Ups )
* 12 Kipping Pull-Ups
* 9 Burpees To Bar

3' Rest between sets

I alternated GHD and V-Ups with someone in the box.

1st set: 7'00"
2nd set: 8'28"

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

Today's #Workout

Mobility: 15 min GoWod

Warm up: 7 min AMRAP
- 10 sit ups
- 5 scapular pull ups
- 3 jumping pull ups
- 5 single arm ring rows e/s
- 3 up downs to bar

Gymnastics: 10 min EMOM
- min 1: 8 scapular pull ups
- min 2: 8 kip swings

Workout: "Peanut butter & Jelly" , 2 sets of 3 rounds, 3 mins rests between sets, scaled to
- 15 tuck ups
- 10 toe assisted pull ups (should have been 12, but I misread 🤷)
- 9 burpees to bar

First set: 7:48, second set 7:57, total time 18:45

It seems like the one brain cell remaining is taking a break during CrossFit as well 😅

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

Chronicles of Divastara 21: Journey to the Lone Monastery

#twitch #streaming #wod #dungeonsanddragons #dnd #dnd5e

http://twitch.tv/finalshowfilms

The party is off to a new location once again. Assuming they can get there without killing each other.

#workoutOfTheDay

#foundations day - focus deadlifts! I like lifting the dead.

3x
* 5 Jefferson Curls
* 10 Back Extensions
* 12 Hamstring Curls (with 20lbs metball)
* 1' Rest

3x
* 10/10 Single Leg Glute Bridges (16 ➡️ 20 ➡️ 24kg)
* 8/8 Single Leg Kettlebell Deadlifts (16 ➡️ 20 ➡️ 24kg)
* 10 Russian Kettlebell Swings ((16 ➡️ 20 ➡️ 24kg)
* 1' Rest

3x
* 5 Deadlifts (20 ➡️ 50 ➡️ 70kg)
* 10 Kettlebell Sumo Deadlift High Pulls (16 ➡️ 20 ➡️ 24kg)
* 3 Nordic Hamstring Curls
* 1' Rest

EMOM 20'
* 12 Kettlebell Sumo Deadlift High Pulls
(twice with 28kg, twice with 32kg)
* 8 Nordic Hamstring Curls
* 12 Russian Kettlebell Swings (twice with 28kg, twice with 32kg)
* 6 Deadlifts (started 80kg ➡️ 90kg ➡️ 100kg and then 120kg just for good measure)
* 1' Rest

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

Today's #Workout Rehab / Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian dead lift hold e/s (30 kg)
- 10x KAS glutes bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x body weight Bulgarian split squats e/s (8kg DB)

Shoulder: 2 rounds
- 10x banded flexions
- 10x banded angels
- 10x banded lateral raises
- 10x bottom up KB strict press e/s (4 kg)
- 2x 10m overhead walk (7,5 kg bar + 5 kg hanging with elastic on each side)
- 5x push presses / split jerks (20 kg)

It felt hard, probably because I am tired (and still snotty) but it was done, some technique work for the split jerks too

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

#workoutOfTheDay

#core day

4x
* 30" Reverse Lunges
* 30" Hollow Hold
* 30" Bar Hang
* 30" Box Step-Ups (24" box)

5 sets, 1 set every 5'
* 8 Strict Leg Raises
* 12 Weighted Box Step-Overs (with 2 12.5 dumbbells)
* 16 Dumbbell Front-Rack Lunges (with 2 15kg dumbbells)
* 20 Sit-Ups
* Max Up-Downs

2' Rest between each set
Results:

Managed to squeeze out 33, 42, 37, 33 and 37 Up-Downs.

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

Today's #Workout

Mobility:
- 15 min GoWod
- Banded 7s

Warm up: 9 min AMRAP
- 30" row
- 5 scap pull ups
- 5 single arm ring rows e/s
- 5 ring muscle up transitions
- 5 wall balls (3kg)

Workout: "open 20.5", for time, time cap 20:00, split as you want, scaled to
- 40 ring muscle up transitions
- 80 cal row
- 120 wall balls (3kg)
Split into 8 rounds (5 - 10 - 15 reps), and finished in 18:31

The RMU transitions felt super slow compared to people doing kipping pull ups, but I practiced stuff, some reps more successful than others

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

#workoutOfTheDay

"Open 20.5"

For time, partitioned any way

* 40 Kipping Pull-Ups - the first time ever?!
I didn't feel like doing ring rows / ring transitions, and it was a bit much for strict pull-ups... so I tried some kipping. Which went way better than expected!
* 80 kcal Bike Erg
* 120 Wall Balls (12 lbs ball, my shoulder wasn't liking the impact today)

Partitioned in 10 rounds

Finished in 17'41"

#wod #crossfit #workout #endgame #functionalfitnessendgame #fitodon #gym #fitness #gymnastics

Today's #Workout

Mobility: 10 mins GoWod

Warm up: 8 min AMRAP
- 30 single unders
- 10 banded pass throughs
- 5 dynamic squats
- 3 snatch grip deadlifts
- 3 high hang muscle snatches
- 3 overhead squats
- 5 sit ups

Strength: 5x every 1:30: 2 TnG power snatches + 1 overhead squat #PowerSnatch #OverheadSquat
- 25 kg
- 27 kg
- 27 kg
- 27 kg
- 27 kg

Workout: "Annie", time cap 12 min, scaled to: 50 - 40 - 30 - 20 - 10 #Annie
- Single unders (since I do not have double unders at all)
- Ab-mat sit ups
Finished in 9:19

Needed the workout after the shitty work day. Happy with the snatch / overhead squat weight, it did feel like I had some margin, I think it was less than RPE7.

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

#workoutOfTheDay

First strength part, working on the snatch:

5x 2 Touch-and-Go Power Snatches +1 Overhead Squats with 25kg on the bar.

The #workout was "Annie"

50 - 40 - 30 - 20 - 10
* Single Unders (normally doubles, but yeah.. ain't got those)
* Sit-Ups

Finished in 8'34"

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

Today's #Workout more #Patseruurtje #GymBroHour

Mobility: 10 mins GoWod

Warm up: Banded 7s

Strength: 10min E2MOM #SeatedZPress
- 5 Z-press 22 kg

Accessory: 16 min EMOM
- 10 Skull Crushers (5 kg) #SkullCrushers
- 10 Chest Flies (2 kg, hi shoulder!) #ChestFly
- 40" Hollow Hold
- 40" Lateral Raises - ended being 12 reps (3 kg) #LateralRaises

It was a chill workout, gave me a nice arm pump 😅

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

Chronicles of Divastara 20: A Test of Prowess

#twitch #streaming #wod #dungeonsanddragons #dnd #dnd5e

http://twitch.tv/finalshowfilms

Nothing like shooting targets to determine who is objectively superior as a person, right?

#workoutOfTheDay

#foundations class, after sitting a whole day at #cfgmgmtcamp

3x
* 30" Prone Swimmers (started with 1.5kg plates, upped to 2.5 by the 3rd round)
* 15 Floor Plate Presses (10 - 15 - 20kg plate)
* 10 Dumbbell Flies (2x7.5kg)

3x
* 30" Plank Hold (with 5 - 10 - 15kg plate on the lower back)
* 10 Wall Taps
* 8 Dumbbell Bench Presses (2x10 - 2x12.5 - 2x15kg)

EMOM 20'
* 45" Ring Plank Hold
* 12 Dumbbell Bench Presses (with 2x15kg)
* 15 Push-Ups (with feet elevated with 2 green plates)
* 3 Wall Walks
* 1' Rest

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

#MelsPnPLog
Dann bereiten wir mal was vor.
#pnpde #GMsLife #WoD #JägerDieVergeltung #HunterTheReconing

This morning's #Workout Rehab/Prehab/Accessory

Hamstrings: 2 rounds
- 5x 30" Nordic hold
- 5x 5" SLRDL hold e/s (30 kg)
- 10 KAS bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squats e/s (8 kg)

Shoulder: 2 rounds
- 12 banded shoulder extensions
- 12 banded angels
- 12 banded abductions e/s
- 12 Bottom up KB strict press e/s (4 kg)

It seems like the additional shoulder work on Saturdays is paying off. Painless jerks & snatches this week,

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

#workoutOfTheDay

#core class

4x
* 30" Hollow Hold
* 30" Banded Good Mornings
* 30" Sit-Ups
* 30" Dumbbell Bicep Holds (with 2 10kg dumbbells)
* 1' Rest

AMRAP 25' - Teams of 2
* 15 syncro Leg Raises
* 30 Russian Kettlebell Swings y-g-i-g (24kg kettlebell)
* 20 Partner Medball Sit-Ups (with 8kg medball)
* 200m Farmer Carry y-g-i-g (2x20kg)

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

@Room4x3 In Exemplum: #pnpde #ttrpg #wod #mta #m20 #MagusDieErleuchtung #MageTheAscension

... wenn die Session-Notizen aufhören mit:

"und wenn [...] dann [...], und wenn [...] dann weiss ich auch noch nicht" 😅

#pnpde #ttrpg #mta #wod #WorldOfDarkness #MageTheAscension #M20 #MagusDieErleuchtung

С одной стороны, мне не нравится то, насколько доброй и благожелательной стала Технократия в M20. С другой - этот фрагмент в который раз напоминает, что простым смертным при Технократии лучше, чем при Традициях
https://wod-translator.blogspot.com/2026/01/blog-post_30.html
#WoD #WorldOfDarkness #MtA #MageTheAscension

Исправление - Blogspot
Под катом - перевод пролога из Pregenitors Revised.

src: https://t.me/wodtoj/561