#Workout: "Erie Canal". I did the intermediate, which was hard enough.
21 - 15 - 9 - 9
* kcal Row Erg
* Dumbbell Bench Press @ 2x10kg DB's
5' Rest
21 - 15 - 9 - 9
* kcal Row Erg
* Bench Press @ 35kg
Finished the first part in in 6'09" and the second in 6'34"
Then some Upper Body Anterior work
4 Rounds
* 10 Dumbbell Chest Flies (2x5kg)
* 15 Barbell Drag Curls (20kg barbell)
I had never done the barbell drag curls before, they're hard!
#Workout: "Erastus Corning"
#AMRAP 15'
* 1-2-3-4-5-6-7-8-9-10-... Burpee Box Jump Over (20)
* 10kcal Bike Erg (instead of the shuttle runs)
Finished 10 rounds with 2 seconds to spare.
Afterwards some accessory work, 5x2 (per side) Turkish Get-Ups. Did 4 rounds with a 10kg kettle bell, switched to 12 for the last.
#foundations class, focus on squats today
* 30" Active Squat with overhead reach
* 30" 90/90s
3x
* 10 Slow Air Squats
* 8/8 Box Step Ups
* 30" Wall Sit
3x
* 10 Glute Bridges (25 / 30 / 32.5kg)
* 10 Goblet Squats (15kg)
* 6/6 Bulgarian Split Squats
EMOM 20'
* 8/8 Bulgarian Split Squats with barbell (20kg)
* 15 Leg presses with resistance band
* 30" Copenhagen plank
* 12m Dumbbell Walking Lunges (2x15kg)
* 6/6 Box Step-Ups
My legs are going to hate me.
#workoutOfTheDay #core class today
4x
* 30" Sit-Ups
* 30" Shoulder Taps
* 30" Tuck-Ups
* 30" Hanging Tuck Holds1
* 1' Rest
AMRAP 12'
* 20 Hip Dips
* 10 Toes-To-Bar (or sort-of...)
* 10 V-Ups
* 10 Weighted Box Step-Ups (2x10kg)
AMRAP 12'
* 400m Bike Erg
* 10 / 10 Banded Side Shuffles
* 20 Weighted Overhead Straight-Leg Sit-Ups (with a 10kg plate)
* 20 Mountain Climbers
First time those weighted overhead sit-ups, those are a killer after a while.
https://www.youtube.com/watch?v=1vuBvXcZz0Y (but with a plate)
#Workout: The Ranch
Every 2' for 16'
* 12 kcal Bike Erg
* 6 Hang Power Cleans (20kg)
* 4 Push Jerks (20kg)
Average finish time over 8 rounds: 1'23"
The finisher was some accessory work named "Shock Method":
3 sets:
* 6 Bench Presses (20 / 25 / 30kg)
* 12 strict Push-Ups
* 25 Bench Dumbbell Flies (2x5kg)
* 2' Rest
This workout was actually quite enjoyable :)
More Front Squat / Box Jump combo.
2 rounds, 1 front squat (at 93% 1RM) and 3 box jumps.
I had 58kg on the bar, coach told me to add another 10 (they had to be heavy) - which actually went smoothly, so I added another 3 :) ended at 71kg on the bar, which is a #pr for me too :D
Then the #workout "The Open"
* 200 Double Unders
* 75 Air Squats
* 50 GHD's (or V-Ups)
* 75 Air Squats
* 200 Double Unders
Time cap: 18'
Also by coach recommendation I focused on trying to get double unders better. So i ended up doing:
* 2'30" practice Double Unders
* 75 Air Squats
* 50 Tuck-Ups
* 75 Air Squats
* 2'30" practice Double Unders
Finished in 12'30"
First some deadlift / bounding jump combo work. 2 sets of
* 1 deadlift @ 95% 1RM (123 kg)
* 4 bounding jumps
Then the lovely "The Unknowable" #workout
5 rounds for time
* 15m Dumbell Walking Lunges (2x15kg)
* 4 Burpee Box Get-Overs (two stacked boxes, 48" high)
Finished in 8'15", climbing that is always fun.
#Core class
4x
* 30" Ab Rollouts with barbell - I really really love this exercise!
* 30" Hollow Hold
* 30" Side Plank with leg up
* 30" Weighted Sit-Ups (20lbs medball)
* 1' Rest
Then 4 intervals of 5' (with 90" rest in between)
* 10 Strict Leg Raises
* 15 Weighted Sit-Ups (20lbs medball)
* 20 V-Ups / Tuck-Ups
* Max Farmer Carry (with 2 24kg kettle bells)
Finished 108 / 96 / 112 / 108 meters. Arms dead. Send replacements, kthxbye!
First another front squat seated box jump combo, like a few weeks ago.
This time 6 rounds of
* 3 front squats (54kg on the bar)
* 5 seated box jumps (@24" height)
Then te workout "Zorin"
For time, timecap 18'.
It was written as an AMRAP but it's more of an EMOM....
Odd minute:
* 8 Bench Presses
* max amount of Strict Sit-Ups until you get to 100
Even minute
* Rest
I put only 35kg on the bar for the bench press (they said it needed to cycle smoothly), and in the end it took me (including the 1' rest) 8'53"
First some gymnastics - box handstand push-ups!
5 rounds, every 90" 1 round of
* 5 Box Handstand Push-Ups (height was 30")
* 10" Box Handsstand Holds
Then there was the #workout: "No Time To Die"
Every 2', for 10'
* 50 Double Unders
* 5 Power Snatches (60-70%)
Since my double unders still suck, I did singles, and the power snatches with 17.5kg on the bar. Still very careful about overhead stuff.
Definitely didn't go great.
First a deadlift / bounding jump combo: 6 reps of 3 deadlifts @ 100kg (78% 1RM) and 4 bounding jumps.
Then the #workout "Blofeld"
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
* Deadlifts (<30% 1RM)
* Hang Power Cleans (< 30% 1RM)
* Front Squats (< 30% 1RM)
* Shoulder To Overheads (<40% 1RM)
Time cap: 18'. My 1RM for overheads was 35, so.. I figured i could take an empty 20kg barbell.
I was wrong.
Second round I parked my ego at the door and switched to a 15kg barbell, my right shoulder didn't agree with my plans. Too many reps!
Finished in 12'27"
First some gymnastics - handstand stuff
EMOM 8'
* Even: 30" Handstand Hold
* Odd: 10 Plate Up-Downs on a box
Plate Up-Downs weren't going while in handstand hold... Toppled over :(
#Workout: "Daphne's Ladder"
For Time
* 8 - 16 - 24 - 32 - 40m Single Dumbbell Walking Lunges (with 22.5kg dumbbell in back rack)
* 5-10-15-20-25 Burpees Over Dumbbell
* 500m Bike
Finished in 21'14"
I fear my legs tomorrow ...
Warm-up:
3x
* 10 Cuban Presses (with 2 2.5kg plates)
* 8/8 Kettlebell Bottoms Up Presses (8kg kettlebell)
* 20" Plank
* 1' Rest
3x
* 10 Dumbbell Skull Crushers (17.5kg)
* 10 Floor Presses (10 / 15 / 20kg)
* 6 Negative Push-Ups
* 1' Rest
3x
* 5/5 Landmine Presses
* 6 Push-Ups
* 1' Rest
The #workout was an #EMOM 20'
* 10 Floor Presses (with 20kg)
* 40" Plank (bodyweight / 10 / 10 / 15kg)
* 6/6 Landmine Presses (25kg)
* 12 Push-Ups
* 50" Ski Erg
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)
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 ring push-ups.
Finished 6 rounds and 8 reps.
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.
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.
#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
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...
