#BruceLee #hurricane #gulfcoast #WorkoutOfTheDay #mastodon

Today's #Workout

Warm up 1: 1km run

Warm up 2: 3 rounds, with partner
- 20 single unders / plank
- 10 inch worms / hang
- 10 cal row

Practice:
- cross over single unders
- wall walks (slowly trusting my hands in these, and managing walking a bit towards the wall)

For time: 10 rounds
- 30 cross over single unders kor just single unders)
- 1 wall walk
- 12/10 cal row
- 1 wall walk

Did it in 23:00, including having to rebraid my hair because my elastic fell off.

It was hard not to notice the person next to me skipping reps (and even one full round) 🙃 they were getting on the rower always at the same time as me, finished when I was at round 9.

#CrossfitForYoga #crossfit #wod #WorkoutOfTheDay #Fitness #GymLife

#WorkoutOfTheDay

Test Muscle-Ups

For time:
* 30 muscle-ups

Due to ongoing shoulder shite I did a lite version on a barbell low on the rack, to avoid putting addiitonal strain on the shoulder.

#wod #crossfit #CrossfitLife #gym #fitness

#WorkoutOfTheDay

"Sneaky Beaky"

EMOM 20'
* 20 Wall Balls (14/20)
* 20 American Kettlebell Swings (16/24)
* 15 kcal row
* rest

due to shoulder modified to
* 20 med ball squats (20lbs)
* 20 russian kettlebell wsings (20kg)
* 15 kcal row
* rest

Then back squats, 5x3 reps, maxed at 65kg, which is a #PR for me.

#wod #endgame #weightlifting #gym #fitness #CrossfitLife #crossfit #strengthTraining

Today's #workout

Warm up: 3 rounds
- 150m run
- 18 plank pass through
- 10 russian KB swings

Mobility
- Pigeon
- Lizard to twisted lizard
- PVC side pass throughs

Practice: clean & jerk

#WeightLifting
-15 mins to build to a heavy clean & jerk (28kg)
then
- 6x every 90" (at about 80% of above weight, ended at 25kg): 1 dead lift + 1 clean + 1 hang clean + 1 jerk (no resetting)

For time: 6 rounds
- cal row
- American KB swings (9kg)
- Wall balls (3kg)
Rep scheme: 15 / 9 / 6 / 15 / 9 / 6

Scaled the rowing as per coach directions to 12 / 8 / 6 and ended in 11:20

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

Today's #workout

Warmup: 8' AMRAP
- 45" machine (bike/row/ski)
- 4 inchworm to push-up
- 5 burpee broad jump
- 6 hollow-arch-hollow turns

Warm-up 2: 2 rounds empty barbell
- 10 bent over rows
- 10 strict shoulder to overhead
- 10 good morning

PVC practice: power cleans

#WeightLifting Power cleans every 90"
- 3x 3 reps at 75%
- 3x 2 reps at 85%
- 3x 1 rep at 90%

Since I don't know my 1RM I built up to what felt a heavy 3 (28kg) and did 28-31-33,5kg

Death by cardio: For time
- 40/32 cal row
- 30/22 cal bike
- 30/22 cal row
- 20/16 cal bike
- 20/16 cal row
- 10/8 cal bike

Took me 11:21 using an echo bike.

#CrossFit #CrossfitForYoga #WorkoutOfTheDay #Wod #Fitness #StrengthTraining #Cardio #DeathByCardio #GymLife

#WorkoutOfTheDay

"Cindy"
#AMRAP 20'
* 5 Pull-Ups
* 10 Push-Ups
* 15 Air Squats

13 rounds and 15 reps, doing jumping pull-ups, barbell push ups and air squats.

#wod #CrossfitLife #endgame #crossfit #fitness #gym

Today's #Workout

#WarmUp: 8 min AMRAP
- 45" machine
- 10 pass throughs
- 5 burpee high jump
- 5 ring row 3" hold at top

#Mobility
- 10 window wiper
- 10 down dog - lunge - twisted lunge
- 30" frog
- 10 thread the needle in frog

#StrengthTraining : Snatch complex: 4 rounds
- 1 hang snatch + 2 power snatch
- 30" rest
- 1 power snatch + 1 squat snatch
- 30" rest
- 2 squat snatch
- 2' rest

Into: 4 rounds of
- 30 sit ups
- 30 tuck crunches (or V-ups if it's your jam)
- 7 push ups
- 7 ring rows (or pull ups, same)

I am so getting a complex complex and soon will need therapy.

#WorkoutOfTheDay #Wod #CrossFit #CrossfitForYoga #Fitness #WeightLifting #Conditioning #GymLife

#WorkoutOfTheDay

"Tiny Tango"
For time, 6 rounds
* 6 burpees over the bar
* 8 sit-ups
* 16 american kettle bell swings (16/24)

Finished in 12'20", and a #pr on the kettle bell swings at 20kg.

Finished with a set of strict presses, 5 sets of 5. Max 23kg.

#wod #fitness #gym #crossfit #CrossfitLife #endgame #weightlifting

#WorkoutOfTheDay

"Quads"
Back squads, 5x6, build up to weight. Max weight 60kg (#PR!). Scaled to 55kg for the actual #WOD

20-15-10 reps for time
* box jumps (20")
* back squats (55kg)
* wall balls

Then did a #foundations class along
**Warm Up**:
* 1' Banded Tricep Stretch/side
* Tabata Plank Hold (5kg plate on the back)
* 2x: * skull crushers (8kg dumbbell) and 5 negative push-ups

**MetCon**
#EMOM 20'
* 40" Shoulder Taps
* 6 Bench Presses (27kg) (first time for me)
* 10 Dumbbell Flies (9kg)
* 10 Push-Ups
* rest

#workout #wod #crossfit #CrossfitLife #fitness #gym #weightlifting #gymlife #strengthTraining #conditioning #endgame

-

Today's #Workout

Warm-up: 3 rounds
- 6/6 over / under (elastic at crotch height, step over, crouch under)
- 6 down-up box get overs
- 6 med ball squat clean thruster

#StrenghtTraining
10 mins to get up to a heavy 5x back squat (50kg)
then 3 rounds:
- 5 back squats at 85%
- 4 seated box jumps (I did seated long jumps)

And the #Conditioning part:

5 rounds:
- 5 burpee box get overs
- 3 squat clean thruster (20 kg)

Rest 1:1

5 rounds
- 5 burpee box get overs
- 3 shoulder to overhead (20 kg)
--> 17:53

And then I just wanted to collapse

#CrossFit #CrossfitForYoga #Fitness #Training #GymLife #WeightLifting #Exercise #Wod #WorkoutOfTheDay

On today's insanity, I mean #workout

Warm-up 1: 5' #AMRAP with partner:

P1: 150 run
P2: row

Warm-up 2: 3 rounds
- 30" hang
- 5 down-ups box step over
- 10 KB (9 kg) swings
- 5/5 KB (9 kg) push-press

And then: #ForTime Time cap 35'
- 1500 m row
- 30 8m shuttle runs
- 30 burpees box jump overs
- 30 2 KB (6 kg) clean & jerks
- 30 burpees box jump overs
- 30 8m shuttle runs
- 1500 m row

Finished in 33', with fairly ok splits for the row (2:15 & 2:30), drenched, exhausted, and once again questioning my sanity.

#CrossFit #CrossFitForYoga #Fitness #GymLife #Exercise #WOD #WorkoutOfTheDay

#WorkoutOfTheDay

"Balls to the Wall"

For Time, time cap 20 mins

* 50 Med Ball Cleans (14/20)
* 5 Rope Climbs
* 40 Med Ball Cleans
* 4 Rope Climbs
* 30 Med Ball Cleans
* 3 Rope Climbs
* 20 Med Ball Cleans
* 2 Rope Climbs
* 10 Med Ball Cleans
* 1 Rope Climb

Scaled to doing zombie climbs/single arm ring rows.

Finished in 13:50

Today's #workout

Warm-up: 3 rounds
- 10 alternating DB snatches
- 10 ring rows
- 10 PVC overhead reverse lunges
- 150 m run

PVC work up to

(Another) snatch complex: 6x e3mom
- 1 snatch pull
- 1 low hang snatch (chose above/at/below knees)
- 1 squat snatch
- 10" rest
- 1 squat snatch
Still at 17 kg

Then 4 rounds for quality:
- 20 renegade rows (5 kg)
- 30" rest
- 10 Zottman curls both arms (5 kg)
- 30" rest
- max heavy farmer's carry (2x 16kg, 32 - 50 - 50 - 60m)
- 2' rest

#CrossFit #CrossFitForYoga #WorkoutOfTheDay #wod #Fitness #Gym #StrengthTraining #Lifting #OlympicLifting #Weightlifting

#WorkoutOfTheDay

".com workout"

For time:

* 100 box step-ups (20/24 inch)
* 100 push-ups
* 10 squat snatches (57/84)

Intermediate:
* 100 box step-ups (20/24)
* 100 push-ups
* 10 squat snatches (48/70)

Beginner:
* 50 box step-ups (20/24)
* 50 assisted push-ups
* 10 squat snatches (lege barbell)

I did 100 box step-ups on, 20 inch (I'm short), 100 Push-Ups on a box at 30 inch, 10 Squat snatches at 25kg.

The latter were not great in form, my right shoulder is being a PITA

#wod #endgame #crossfit #crossfitLife #gym #fitness #weightlifting #throwHeavyShitAround

Today's #workout

Warm-up #AMRAP 7':
- 45" ski or row
- wall walk + 10" hold
- 10 hollow rocks
- 10 ring rows

Practice: pull-ups & stuff

4 rounds for time (with 1:1 rest between rounds)
- 30m handstand walk (-> 30 shoulder taps foot on box plank)
- 30 sit ups
- 10 ring muscle ups (--> heavy 2" hold on top ring rows)

I finished in 23:13 (including all 4 rests)

I wasn't really feeling like going today, being exhausted and meh and whatnot, but still went, did it, and survived.

#WorkoutOfTheDay #WOD #Fitness #Gymnastics #Gym #CrossFit #CrossFitForYoga

#WorkoutOfTheDay

"Close Call"

7 rounds for time:

* 3 Power Cleans (43/61)
* 4 Handstand or Pike Push-Ups
* 5 Bar Facing Burpees

Finished in 08:04, power cleans at 30kg (right shoulder said nope) and pike push-ups.

#wod #endgame #fitness #gym #crossfit #CrossfitLife #weightlifting

Today's #Workout

Warm-up:
- 14/20 cal ski erg
- 2 rounds
* 10 med ball thrusters
* 6/6 dead bugs
* 3 5" wall facing overhead squat (up close & personal)

#Mobility
- 30" hang
- 30" frog pose
- 3/3 frog pose thread the needle & twist open

#Weightlifting
Power snatch / squat snatch / overhead squat practice with PVC then 5x e2mom (touch & go, 17kg):
- 1 power snatch
- 2 squat snatch
- 1 overhead squat

For Time, time cap 20':
- 1500 m ski erg
- 1' rest
- 150 wall balls (did 3kg)
- 1' rest
- 15 squat snatch (17kg - got time capped at 10)

Some days I really really question my sanity.

#CrossFit #CrossFitForYoga #StrengthTraining #Metcon #WOD #WorkoutOfTheDay #Fitness #GymLife

#WorkoutOfTheDay

"Runing Errands"

4 rounds for time, time cap 15'

* 10 Shuttle Runs (8m) or 16 kcal row
* 20 Plate Ground to Overheads (15kg)
* 30 Dumbbell Snatches (10kg)
* 40 Air Squats

Finished round 3 in 17'11''

#wod #endgame #crossfit #crossfitLife #gym #weightlifting #fitness

Today's #Workout

Warm-up: 3 rounds
- 5 med ball cleans
- 5 med ball squat cleans
- 10 supinated ring rows
- 10 russian twists with kettle bell (9 kg)
- 150 m run

#MobilityWork :
- Pass throughs with pvc pipe
- 10 thread the needle
- 10 down dog to twisted lizard
- 10 supine bent legs twists

Technique: power clean / hang clean / split jerk

#Strength : 6x e2mom clean complex: 1 squat clean + 1 hang squat clean + 1 split jerk (stayed at 20 kg since first time doing split jerks)

Then arms & shoulders: 3 rounds (kept it at 5 kg dumb bells):
- 10L + 10R tall kneeling filly press
- 10 tricep push-ups, elevated
- 10 bicep curls

#WorkoutOfTheDay #Wod #Fitness #CrossFit #CrossfitForYoga #StrengthTraining #Gym