sigmoid.social is one of the many independent Mastodon servers you can use to participate in the fediverse.
A social space for people researching, working with, or just interested in AI!

Server stats:

597
active users

#wod

8 posts8 participants0 posts today
Jeremy Thomas<p>Chronicles of Divastara 03: Living Dead Girl</p><p><a href="https://social.horrorhub.club/tags/twitch" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>twitch</span></a> <a href="https://social.horrorhub.club/tags/streaming" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>streaming</span></a> <a href="https://social.horrorhub.club/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://social.horrorhub.club/tags/dungeonsanddragons" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>dungeonsanddragons</span></a> <a href="https://social.horrorhub.club/tags/dnd" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>dnd</span></a> <a href="https://social.horrorhub.club/tags/dnd5e" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>dnd5e</span></a></p><p><a href="http://twitch.tv/finalshowfilms" rel="nofollow noopener" translate="no" target="_blank"><span class="invisible">http://</span><span class="">twitch.tv/finalshowfilms</span><span class="invisible"></span></a></p><p>Who is this mysterious creature who has an unstoppable command of the dead?</p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a> </p><p><a href="https://fedi.kcore.org/tags/foundations" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>foundations</span></a></p><p>Warm-up:<br>3x<br>* 10 Cuban Presses (with 2 2.5kg plates)<br>* 8/8 Kettlebell Bottoms Up Presses (8kg kettlebell)<br>* 20" Plank<br>* 1' Rest</p><p>3x<br>* 10 Dumbbell Skull Crushers (17.5kg)<br>* 10 Floor Presses (10 / 15 / 20kg)<br>* 6 Negative Push-Ups<br>* 1' Rest</p><p>3x<br>* 5/5 Landmine Presses<br>* 6 Push-Ups<br>* 1' Rest</p><p>The <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workout</span></a> was an <a href="https://fedi.kcore.org/tags/EMOM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>EMOM</span></a> 20'<br>* 10 Floor Presses (with 20kg)<br>* 40" Plank (bodyweight / 10 / 10 / 15kg)<br>* 6/6 Landmine Presses (25kg)<br>* 12 Push-Ups<br>* 50" Ski Erg</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a> </p><p>Saturday is <a href="https://fedi.kcore.org/tags/core" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>core</span></a> day!</p><p>Warm-up:<br>4x<br>* 30" Hollow Hold<br>* 30" Side Plank<br>* 30" Rower Pikes<br>* 30" Pallof Presses<br>* 1' rest</p><p>AMRAP 10'<br>* 20 V-Ups<br>* 20 Weighted Deadbugs (15kg dumbbell)<br>* 20 Russian Twists (10kg plate)<br>* 20 Double Unders (ish... i suck at them)</p><p>Finished 3 rounds</p><p><a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>AMRAP</span></a> 10'<br>* 8 Strict Leg Raises<br>* 15 Mountain Climbers<br>* 15 Hip Dips<br>* 10kcal Ski Erg or Row Erg</p><p>Finished 3 rounds and 43 reps (5kcal too short)</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workout</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitnes" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitnes</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a></p><p>Hamstring rehab:<br>- 3 rounds:<br> - 5 15" isometric Nordic hold<br> - 5 5" isometric Romanian deadlift hold (12,5kg)<br> - 10 overhead let downs (3,5 kg) in top of hip thrust hold<br>- Tabata: single leg glute bridge hold</p><p>Lats for days: 6 rounds<br>- 4 single arm bent over DB row (17,5 kg!)<br>- 10 banded lat pull downs (35 kg band)</p><p>Triceps &amp; core: 3 rounds<br>- 10 triceps roll back (4 kg)<br>- 10 pull overs (6 kg)</p><p>More core: tabata flutter kicks</p><p>Surprised myself with the DB rows with 17,5 kg (ok, low reps, but still), and the heavy band for the lat pull downs. This one killed my hands though, the grip is horrible.</p><p><a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a> <a href="https://fedi.kcore.org/tags/Core" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Core</span></a> <a href="https://fedi.kcore.org/tags/Grip" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Grip</span></a> <a href="https://fedi.kcore.org/tags/Pullups" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Pullups</span></a> <a href="https://fedi.kcore.org/tags/GymGoals" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymGoals</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a></p><p>First front squat box jump combo (no, not box jumping while doing a front squat... that'd be interesting)</p><p>5 sets (every 2')<br>* 5 Front Squats (45kg, last round 50kg)<br>* 3 Box Jumps</p><p>Then the <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a>: "King Randor"</p><p>AMRAP 10'<br>* 1 Rope Climb<br>* 10 Ring Push-Ups</p><p>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.</p><p>Finished 6 rounds and 8 reps.</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>weightlifting</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a></p><p>Hamstring rehab:<br>- 3 rounds:<br> - 5 15" isometric Nordic hold<br> - 5 5" isometric Romanian deadlift hold (12,5kg)<br> - 10 overhead let downs (2,5 kg) in top of hip thrust hold<br>- Tabata: single leg glute bridge hold</p><p>Warm up:<br>- 2 rounds<br> - 8 m banded side shuffle e/s<br> - 10 banded air squats<br>- 10 min AMRAP<br> - 8 box step ups<br> - 10 dead bugs<br> - 5 ring rows<br> - 5 box push ups<br> - 3 front squats (empty bb)</p><p>Strength: Front squat + box jump combo scaled to, 5 rounds, every 2 mins<br>- 5 front squats (30 kg, 14in box)<br>- 4 box step ups</p><p>Workout: "King Randor", beginner / scaled version, 10 min AMRAP<br>- 1 zombie rope climb<br>- 8 box (20in) push ups<br>did 9 rounds + 1 zombie + 4 push ups</p><p>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</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a></p><p>Hamstring rehab:<br>- 3 rounds:<br> - 5 15" isometric Nordic hold<br> - 5 5" isometric Romanian deadlift hold (12,5kg)<br> - 10 overhead let downs (2,5 kg) in top of hip thrust hold<br>- Tabata: single leg glute bridge hold</p><p>Warm up: 2 min bike into 8 min AMRAP<br>- 10 banded good mornings<br>- 10 deadbugs<br>- 5 roll &amp; reach<br>- 10 suitcase deadlift e/s (10 kg)<br>- 5 tuck jumps</p><p>Strength: Deadlift Broad Jump combo, 5x E2MOM<br>- 5 deadlifts (@75% of 1RM, but hamstring limits it to 50kg)<br>- 3 broad jumps (managed about 1,5m each)</p><p>Workout: "Beast Man" 4 rounds for time, time cap 18 min, intermediate, teams of 2<br>- 32/24 cal air bike -&gt; 40/30 cal row, divide as you please<br>- 16 synchro burpee to bar (6 in)<br>Finished in 16:49! Last two rounds I did more rowing than my partner because she was ded.</p><p>Seems I have a slow &amp; steady engine. Just chip at the workout, keep going.</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a> </p><p>First 5 sets (each set 2') of Deadlift/Broad Jump Combo</p><p>* 5 Deadlifts @ 97kg<br>* 3 Broad Jumps</p><p>Then the "Beast Man" <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workout</span></a>, in teams of 2 (or three in my case)</p><p>4 rounds, time cap 18'<br>* 32/40 kcal Echo Bike<br>* 20 synchro Burpee to Bar</p><p>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.</p><p>We finished in 15'48"</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a> </p><p>I still loathe burpees. And the echo bike.</p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a> </p><p>First some handstand push-up practice.</p><p>Every 90" for 5 rounds<br>* 10" Box Handstand Hold<br>* 7 Box Handstand Push-Ups</p><p>Then the <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a>: "Teela-Na"<br>For Time<br>* 800m Run</p><p>then 5 rounds<br>* 15 Toes-To-Bar<br>*3 Wall Walks</p><p>and another 800m Run</p><p>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.</p><p>Finished in 16'40"</p><p>Not entirely dead, surprised about that. My quads are sore like no other from yesterday, though.</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a></p><p>Warm up: 400 m erg bike into 6 min AMRAP<br>- 20 shoulder taps (each arm)<br>- 5 kip swings<br>- 5 knee raises<br>- 10 second L-handstand<br>- 3 inchworms</p><p>Handstand push up skill work: 5 rounds, every 90 seconds:<br>- 10 second L-handstand hold (on box)<br>- 5 box handstand push ups</p><p>Workout prep: 2 rounds<br>- 200 m bike<br>- 3 knee raises<br>- 1 scaled wall walk</p><p>Workout: "Teela-Na" for time, time cap 20 mins, scaled/adapted to<br>- 1600 m erg bike<br>- 5 rounds<br> - 10 knee rasies<br> - 2 scaled wall walks<br>- 1600 m erg bike<br>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)</p><p>Gone, done, another workout scaled to whatever the body says it's possible</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a></p><p><a href="https://fedi.kcore.org/tags/Foundations" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Foundations</span></a> class on monday, focus on squats today.</p><p>Warm-up:<br>* 10/10 Leg Swings<br>* 1' Active Squat (at pole)</p><p>3x<br>* 10 Walking Lunges (bodyweight / 15 / 17.5kg db)<br>* 10 Cossack Squats<br>* 10/10 Single Leg Glute Bridges<br>* 1' Rest</p><p>3x<br>* 10 Glute Bridges (22.5 / 25 / 30kg)<br>* 8 Back Squats (20 / 40 / 50kg)<br>* 5/5 Bulgarian Split Squats (bodyweight / 2x7.5kg)<br>* 1' rest</p><p>The <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workout</span></a> was an <a href="https://fedi.kcore.org/tags/EMOM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>EMOM</span></a> of 20'<br>* 8/8 Weighted Bulgarian Split Squats (with 2x10kg dumbbells)<br>* 5 Back Squats (@50kg)<br>* 10 Weighted Glute Bridges (with 32.5kg)<br>12m Weighted Walking Lunges (with 20kg db)<br>30" Wall Sit With Forward Plate Hold (5 / 5 / 2x 10 / 15kg)</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>weightlifting</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a> on saturday means <a href="https://fedi.kcore.org/tags/core" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>core</span></a> class</p><p>4x<br>* 30" Suitcase Deadlifts (16kg kettlebell)<br>* 30" Russian Twists (with a 10kg plate)<br>* 30" Single Arm Farmer Carry (20kg kettlebell)<br>* 30" Knee Raises</p><p>AMRAP 10'<br>* 10 Kettlebell Deadlifts (2x20kg)<br>* 12 Toes-To-Bar (sort-of... some went, some don't - I took my time here to practice)<br>* 15 Hollow Rocks (harder than it looks)</p><p>Finished 3 rounds and 10 reps</p><p>AMRAP 12'<br>* 200m Bike Erg<br>* 12 Weighted Box Step-Overs (2x10kg). This surprised me just how hard that was to do! Coordination required! OMG<br>* 20 Weighted Sit-Ups (8kg medball)<br>* 20 Mountain Climbers</p><p>Finished 3 rounds + 14 reps</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workout</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a></p><p>Lats for days baby: 8 rounds<br>- 4 Pendlay row (first round 25 kg, rest 30 kg)<br>- 1-2 min rest</p><p>Grip it and hold on: 4 rounds<br>- 100 ft farmer's carry (2x 17,5 kg DB)<br>- 20 sec hollow hold<br>- 20 sec bar hang</p><p>Core (&amp; hamstring rehab): 3 rounds<br>- 20 sec side plank e/s<br>- 8 1/4 Turkish get ups e/s (8kg KB)<br>- 15 glute bridges on heels</p><p><a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a> <a href="https://fedi.kcore.org/tags/Core" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Core</span></a> <a href="https://fedi.kcore.org/tags/Grip" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Grip</span></a> <a href="https://fedi.kcore.org/tags/Pullups" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Pullups</span></a> <a href="https://fedi.kcore.org/tags/GymGoals" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymGoals</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a></p><p>First a Front Squat / Box Jump Combo<br>4x<br>* 2 Front Squats, 50 / 50 / 52 / 54kg (more than I've done in a while)<br>* 5 Seated Box Jumps to a 24" box.</p><p>Never done that, so skill unlocked! :D<br>Also, curious that the 24" box was no issue to jump onto, getting off is annoying (my legs are too short...)</p><p>Then the <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workout</span></a>: "The Ginger"<br><a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>AMRAP</span></a> 22'<br>* 400m run<br>* 7 Thrusters (35/52.5)<br>* 14 Pull-Ups</p><p>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... </p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>weightlifting</span></a></p>

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

Boring workout today, short on time after having to go accompany a site visit in Brussels.

20 mins (9.25km) echo bike at what should have been a chill pace (47rpm / 135W) but somehow brought my heart rate to zone 4.

Then some hamstring stretches, & 3 rounds of 15 glute bridges on heels with 2" hold at the top.

#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".

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