#workoutOfTheDay

Saturday is #core day!

Warm-up:
4x
* 30" Hollow Hold
* 30" Side Plank
* 30" Rower Pikes
* 30" Pallof Presses
* 1' rest

AMRAP 10'
* 20 V-Ups
* 20 Weighted Deadbugs (15kg dumbbell)
* 20 Russian Twists (10kg plate)
* 20 Double Unders (ish... i suck at them)

Finished 3 rounds

#AMRAP 10'
* 8 Strict Leg Raises
* 15 Mountain Climbers
* 15 Hip Dips
* 10kcal Ski Erg or Row Erg

Finished 3 rounds and 43 reps (5kcal too short)

#workoutOfTheDay

First front squat box jump combo (no, not box jumping while doing a front squat... that'd be interesting)

5 sets (every 2')
* 5 Front Squats (45kg, last round 50kg)
* 3 Box Jumps

Then the #Workout: "King Randor"

AMRAP 10'
* 1 Rope Climb
* 10 Ring Push-Ups

Since my rope climbs are not really great yet, I did half-height rope climbs (but climbs non the less) and the righ push-ups.

Finished 6 rounds and 8 reps.

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (12,5kg)
- 10 overhead let downs (2,5 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Warm up:
- 2 rounds
- 8 m banded side shuffle e/s
- 10 banded air squats
- 10 min AMRAP
- 8 box step ups
- 10 dead bugs
- 5 ring rows
- 5 box push ups
- 3 front squats (empty bb)

Strength: Front squat + box jump combo scaled to, 5 rounds, every 2 mins
- 5 front squats (30 kg, 14in box)
- 4 box step ups

Workout: "King Randor", beginner / scaled version, 10 min AMRAP
- 1 zombie rope climb
- 8 box (20in) push ups
did 9 rounds + 1 zombie + 4 push ups

After a mega craptastic day at work, this emptied my brain, even if the brain weasels annoying reminding me I am not doing as much as I used to because of the hamstring

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (12,5kg)
- 10 overhead let downs (2,5 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Warm up: 2 min bike into 8 min AMRAP
- 10 banded good mornings
- 10 deadbugs
- 5 roll & reach
- 10 suitcase deadlift e/s (10 kg)
- 5 tuck jumps

Strength: Deadlift Broad Jump combo, 5x E2MOM
- 5 deadlifts (@75% of 1RM, but hamstring limits it to 50kg)
- 3 broad jumps (managed about 1,5m each)

Workout: "Beast Man" 4 rounds for time, time cap 18 min, intermediate, teams of 2
- 32/24 cal air bike -> 40/30 cal row, divide as you please
- 16 synchro burpee to bar (6 in)
Finished in 16:49! Last two rounds I did more rowing than my partner because she was ded.

Seems I have a slow & steady engine. Just chip at the workout, keep going.

#workoutOfTheDay

First 5 sets (each set 2') of Deadlift/Broad Jump Combo

* 5 Deadlifts @ 97kg
* 3 Broad Jumps

Then the "Beast Man" #workout, in teams of 2 (or three in my case)

4 rounds, time cap 18'
* 32/40 kcal Echo Bike
* 20 synchro Burpee to Bar

During the first set of burpees my left calf started cramping up, so while at the beginning we did 50/50 of the kcal on the echo bike, I had to seriously scale this down.

We finished in 15'48"

#wod #crossfit #endgame #fitodon #gym #fitness #FunctionalFitnessEndgame

I still loathe burpees. And the echo bike.

#workoutOfTheDay

First some handstand push-up practice.

Every 90" for 5 rounds
* 10" Box Handstand Hold
* 7 Box Handstand Push-Ups

Then the #Workout: "Teela-Na"
For Time
* 800m Run

then 5 rounds
* 15 Toes-To-Bar
*3 Wall Walks

and another 800m Run

I don't run, so it was 2km Bike, and Knees-to-Elbows since my Toes-To-Bar are not consecutive enough yet. Wall walks as prescribed.

Finished in 16'40"

Not entirely dead, surprised about that. My quads are sore like no other from yesterday, though.

Today's #Workout

Warm up: 400 m erg bike into 6 min AMRAP
- 20 shoulder taps (each arm)
- 5 kip swings
- 5 knee raises
- 10 second L-handstand
- 3 inchworms

Handstand push up skill work: 5 rounds, every 90 seconds:
- 10 second L-handstand hold (on box)
- 5 box handstand push ups

Workout prep: 2 rounds
- 200 m bike
- 3 knee raises
- 1 scaled wall walk

Workout: "Teela-Na" for time, time cap 20 mins, scaled/adapted to
- 1600 m erg bike
- 5 rounds
- 10 knee rasies
- 2 scaled wall walks
- 1600 m erg bike
Finished in 15:22 which might have been a bit too fast, but I would have died with the next level up volume (15 knee raises / 3 wall walks)

Gone, done, another workout scaled to whatever the body says it's possible

#workoutOfTheDay

#Foundations class on monday, focus on squats today.

Warm-up:
* 10/10 Leg Swings
* 1' Active Squat (at pole)

3x
* 10 Walking Lunges (bodyweight / 15 / 17.5kg db)
* 10 Cossack Squats
* 10/10 Single Leg Glute Bridges
* 1' Rest

3x
* 10 Glute Bridges (22.5 / 25 / 30kg)
* 8 Back Squats (20 / 40 / 50kg)
* 5/5 Bulgarian Split Squats (bodyweight / 2x7.5kg)
* 1' rest

The #workout was an #EMOM of 20'
* 8/8 Weighted Bulgarian Split Squats (with 2x10kg dumbbells)
* 5 Back Squats (@50kg)
* 10 Weighted Glute Bridges (with 32.5kg)
12m Weighted Walking Lunges (with 20kg db)
30" Wall Sit With Forward Plate Hold (5 / 5 / 2x 10 / 15kg)

#workoutOfTheDay on saturday means #core class

4x
* 30" Suitcase Deadlifts (16kg kettlebell)
* 30" Russian Twists (with a 10kg plate)
* 30" Single Arm Farmer Carry (20kg kettlebell)
* 30" Knee Raises

AMRAP 10'
* 10 Kettlebell Deadlifts (2x20kg)
* 12 Toes-To-Bar (sort-of... some went, some don't - I took my time here to practice)
* 15 Hollow Rocks (harder than it looks)

Finished 3 rounds and 10 reps

AMRAP 12'
* 200m Bike Erg
* 12 Weighted Box Step-Overs (2x10kg). This surprised me just how hard that was to do! Coordination required! OMG
* 20 Weighted Sit-Ups (8kg medball)
* 20 Mountain Climbers

Finished 3 rounds + 14 reps

#workoutOfTheDay

First a Front Squat / Box Jump Combo
4x
* 2 Front Squats, 50 / 50 / 52 / 54kg (more than I've done in a while)
* 5 Seated Box Jumps to a 24" box.

Never done that, so skill unlocked! :D
Also, curious that the 24" box was no issue to jump onto, getting off is annoying (my legs are too short...)

Then the #workout: "The Ginger"
#AMRAP 22'
* 400m run
* 7 Thrusters (35/52.5)
* 14 Pull-Ups

I finished 5 rounds, doing 800m on the bike erg, thrusters with 30kg on the bar, and elastic assisted pull-ups (strict). I can do them strict without, but not 70...

Today's #Workout

Mobility: Hip halo warm up
- 10 banded side shuffle steps e/s
- 10 banded air squats
- 10 banded glute bridges
- 10 bird dogs

Warm up: 8 min AMRAP (scaled to)
- 8 box step ups
- 10 deadbugs
- 10 ring rows
- 10 push press (empty 15 kg bar)
- 10 front squats (to 16in box)

Strength: Front squat box jump combo 4 sets E2MOM, scaled to
- 2 Front squats (30 kg) to 16 in box
- 6 box step ups

Workout: "The Ginger" 22 min AMRAP, scaled to
- 800 m erg bike
- 7 thrusters (20 kg, to 16 in box)
- 20 ring rows (which I had to do on one leg, because keeping the left one stretched hurt my hamstring, go figure )
- Finished 5 rounds + 100 m bike

Still annoyed that I cannot do more but still listening to the song of the hamstring that tells me what goes and what doesn't

#workoutOfTheDay

First some gymnastics, a new movement for me: handstand shoulder taps!

EMOM 10'
* Even minute: 30" max effort handstand shoulder taps against the wall
* Odd Minute: 30" static overhead hold with two dumbbells (2x8kg)

Then the #workout: "KC Packers", a team #wod

For time, teams of 2, alternating when kcals are done

3x
* Partner 1: 12/10 kcal echo bike
* Partner 2: Plank Hold (elbows)
3x
* Partner 1: 12/10 Calorie Machine
* Partner 2: Side Plank Hold (right elbow)
3x
* Partner 1: 12/10 Calorie Machine
* Partner 2: Side Plank Hold (left elbow)

We finished in 17'40".

New skill unlocked #crossfit

Hand stand (against a wall) shoulder taps. Once you get the idea it's easy, actually

The next step in my efforts to get fit was to try a #CrossFit class this evening. It was a weird mix of humiliation and exhilaration which culminated in me wondering how I would drive home since my shoulders appeared not to function any more. And yes, I’ll be going to the next class if I can move again in two days.

Today's #Workout

Warm up: 2 min jump rope into 8 min AMRAP
- 10 banded good mornings
- 10 deadbugs
- 5 roll&reach
- 10 suitcase deadlift e/s (12 kg)
- 10 alt skater side jumps

Strength: 4x e2mom
- 2 deadlifts into 4 bounding jumps
- deadlift was supposed to be at 88% but kept it at 45kg because hamstring

Workout: "Louisville Colonels" for time, time cap 10 min
- 25 burpees over the rower
- 500 m row
- 25 burpees over the rower
- Finished in 7:50

Since it was 35C, I took it chill everywhere, including anything that affected the hamstring. Rowing went well at a 2:10 split tho

#workoutOfTheDay

also, fuck it was hot in there.

Warm-up:
2' Jump Rope
AMRAP 8'
* 10 Banded Good Mornings
* 10 Deadbugs (each)
* 5 Roll and Reach
* 10 Suitcase Deadlifts (each) (16kg)
* 10 Skater Side Jumps

Then a deadlift jump combo
4 sets, each set 2'
* 2 Deadlifts (90 / 95 / 100 / 105kg)
*4 Bounding Jumps

Then we died some more in the actual #workout "Louisville Colonels"

For time
* 25 Burpees over Rower
* 500m Row Erg
* 25 Burpees over Rower

Finished in 6'42". Paced it on the rower, it really is way too hot.

#workoutOfTheDay

#foundations class

Warm-up

2x
* 15 Banded Tricep Extensions
* 15 Banded Lat Pull Downs
* 15 Banded Face Pulls
* 1' rest

2x
* 6 Ring Rows (3 sec down)
* 6 Scap Pull-Ups
* 10 Dumbbell Bent Over Rows (2 x 15kg)
* 1' rest

2x
* 6/6 Single Arm Dumbbell Rows (15/17kg)
* 3 Australian Pull-Ups
* 3 Negative Pull-Ups
* 1' rest

The #workout was a focus class to work on pull-ups

EMOM 24'
* 8 Australian Pull-Ups
* 8/8 Single Arm Dumbbell Rows (22.5kg)
* 10 challenging Ring Rows
* 30" Active Hang
* 30" Dumbbell Pinch Grip (2 times with 9kg, but it was too heavy, so the last two was with 8kg)
* 1' Rest

#workoutOfTheDay

Core class today

4x
* 30" Pallof Presses
* 30" Candlesticks
* 30" Side Plank Rotations
* 30" Hollow Hold
* 1' Rest

2x #AMRAP 10'
* 25m Bear Crawls
* 12 V-Ups
* 12 Weighted Sit-Ups (8kg medball)
* 25m Crab Walks
* 12 Bicycle Crunches
* 12 Kettlebell Sit-Ups (10 / 12.5kg)
* 400m Bike Erg

Sweet and simple. Massively underestimated those crab walks though.

Today's #Workout

Mobility: Banded 7s

Warm up: 8 min AMRAP
- 10" active hang
- 5 inchworms
- 10 alt V-ups
- 10 single arm DB bench press e/s (6kg)

Skill: (Handstand) Push up practice every 1:30, 5 times:
- 5 burpees
- max unbroken elevated push ups
- 20 - 17 - 14 - 12 - 15 (total= 78)

Workout: "Dallas Flash", scaled to
- 2 rounds
- 12 bench press (18 kg)
- 12 weighed sit ups (3 kg med ball)
- @ 5:00
- 24 bench press (18 kg)
- 24 weighed sit ups (3 kg med ball)
- @ 10:00
- 24 weighed sit ups (3 kg med ball)
- 24 bench press (lowered to 15 kg half trough)
- @ 15:00: 2 rounds
- 12 weighed sit ups (3 kg med ball)
- 12 bench press (15 kg)
- Finished in: 2:25, 2:45, 2:57, 3:05

So the suggestion was 50% of 1RM for the bench, but I guess I did too many push ups in the skill section because not happening

#workoutOfTheDay

First some gymnastics, to train to handstand push-ups:

Every 90 seconds for 5 rounds (7:30 total)
* Buy in of 7 burpees
* Max unbroken Box Pike Push-Ups
(After completing each max set, rest for the remainder of the 90 seconds.)

Results:
10 / 7 / 6 / 5 / 7 Box Pike Push-Ups. Not a great set tbh but they were *HARD*

Then the #wod "Dallas Flash"

Finish each set in 3'30"
2 rounds
* 12 Bench Press (55% 1RM)
* 12 Weighted Sit-Ups
at 5'
* 24 Bench Press
* 24 Weighted Sit-Ups
at 10'
* 24 Weighted Sit-Ups
* 24 Bench Press
at 15'
2 rounds
* 12 Weighted Sit-Ups
* 12 Bench Press

The bench press was replaced with dumbell bench press on a medball (we have too little benches), and 2x10kg at that. I tried the 12.5kg but after the first gymnastics I couldn't get those off the floor

Finished my rounds in 2'03" / 1'50" / 1'45" / 2'09"