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#Workout

15 posts15 participants0 posts today

#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.

I’ve been fully wrapped up in #FestivalLife as we get everything ready for opening day at Ottawa Bluesfest (today).

Haven’t had time for proper #workout of any sort lately, other than cycling to and from site, and the general running around on site doing things, but once we’re operational, I should be able to start getting that back on track.

My sleep schedule is messed up though - and will be for the duration, I expect. 🤷🏻

#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

Monday (yesterday's) #Workout:
220 seconds of plank.
11 minutes of yoga for runners.
20 minutes of strength training.
9 KM of #Cycling (22°C, 100% humidity, and 11 km/hr wind).

Good workouts, and we're getting closer to opening day (Thursday), so of course the thunderstorms that rolled through yesterday delayed a lot of work, but we'll get things done in time for the gates to open.

I'm trying to get workouts in, but available time is shrinking rapidly.

Also been shifting our bedtime later…

#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

Today's #Workout

Lats for days baby: 8 rounds
- 4 Pendlay row (first round 25 kg, rest 30 kg)
- 1-2 min rest

Grip it and hold on: 4 rounds
- 100 ft farmer's carry (2x 17,5 kg DB)
- 20 sec hollow hold
- 20 sec bar hang

Core (& hamstring rehab): 3 rounds
- 20 sec side plank e/s
- 8 1/4 Turkish get ups e/s (8kg KB)
- 15 glute bridges on heels

Saturday #Workout:
6 KM of Zone 2 #Running (18°C, 88% humidity, with a 9 KM/H wind).

Spent about 60% of the time in Zone 2, and kept popping into Zone 3 during elevation changes. So hard to slow down. Glad I got it done earlier because it's ugly out now.

Had brunch afterwards and did groceries with @TAV as this is our last day off until Bluesfest is over. Such is #FestivalLife!

I believe we're about to watch the Twister movies once laundry comes out of the washer and goes into the dryer.

Friday #Workout:
250 seconds of plank.
22 minutes of yoga for runners.
20 minutes of strength training.
16.3 KM of #Cycling (17°C, 69% humidity, and 23 KM/H wind, gusting to 32 KM/H).

Good workouts, even it looks like I may explode from exertion after a long plank and then workout including planks with weights.

Bike ride was nice enough, although it was windy.

In theory, I have tomorrow off. Then it's long days of #FestivalLife as Ottawa Bluesfest ramps up. Should be fun with our crew. 🤞🏻