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

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

Today's #workout

Warm-up
- 400m run

then 2 rounds
- 12 tip toe glute bridges
- 20 heel taps (side crunch thingy)
- 10 tuck-crunch

Then
- Pigeon
- bracing practice
- 10L/10R stagger leg good morning

#StrengthTraining Deadlifts (2' rest between sets)
- 5x @ 75% 1RM
- 5x @ 75% 1RM
- 4x @ 80% 1RM
- 3x @ 82% 1RM
- 3x @ 85% 1RM

Cardio hell (for me):
- 150 double unders (did 200 single unders)
- 800m run (scaled to 600m)
- 30 toes to bar (scaled to knee rises)
- 150 double unders (200 single unders)

Died in 15:45.

#CrossFit #CrossfitForYoga #Fitness #GymLife #WeightLifting #Deadlift

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

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

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

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

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

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

Today's #workout

Warm-up
- 400 m run
- 3 rounds
* 6 kettle bell swing high pull into american swing (9 kg)
* 6 downward facing dog into (knee) push-up
* 3 wall facing overhead squats (kiss the wall close)

Mobility
- Low lunge - quad stretch
- Low lunge - open knee to side
- Low lunge elbow to toes and open twist

PVC
- Snatch
- Snatch squat
- Hang power snatch

Snatch complex: 4x e2mom
1x snatch squat + 2 hang power snatch + 3 overhead squats (no dropping the bar in between) - shoulder said 15 kg was enough

Conditioning
- buy in: 35/28 cal assault bike
- into
* 15-12-9-6-3 (jumping) bar muscle ups (on a chest height bar for me)
* 30-24-18-12-6 alternating dumb bell snatches (7,5 kg)
- buy out: 35/28 cal assault bike
Total time: 15:26

The other scaling for the bar muscle ups was ring rows (which I'm bored of) or pull-ups (which I don't have), so I chose being slower and having some fun.

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

On today's #workout

Warm-up:
- 150 m run
- 3 rounds of:
* 10 m ostrich kettle bell walk
* 10 kettle bell swing high pull
* 20 m over head kettle bell walk

Then:
- plank
- frog
- squat
- cossack squat
- plank

Strength:
- 10 mins to build to heavy sumo dead lift
- 6x 2 sumo deadlifts every 2 mins (65 kg!)

And finally, 3 rounds for time (keep them even):
- 3 rope climbs (zombies for me)
- 12 American kettle bell swings (12 kg)
- 8 kettle bell overhead squats (4L + 4R) (9kg)
- 1 min rest
Took me 7:55

#CrossFit #CrossfitForYoga #Fitness #Strength #StrengthTraining #WorkoutOfTheDay #Wod

Today's #Workout

Warm-up: 2 rounds
- 8/10 cal row
- 20 walking lunges
- 5 burpees

Torture to the sound of Daft Punk's One more time:
Hold a glute bridge and a medball (7k) between your wrists above your chest:
- every time you hear "Celebrate" lower & raise your hips
- every time you hear "One more time" lower and raise the ball

Strength: Bench Press!
2 reps (28,5kg PR) 6e2mom

Lower pump workout: 5 rounds
- 10 goblet squat (7,5kg) incline (cyclist) squats
- 12 goblet (7,5kg) squat low cossack squats
- 20 (10L + 10R) front foot elevated lunges (was 30 front foot elevated jumping lunges but my body said no)

And I ended with some foam rolling because I already felt my legs way too much. Tomorrow the stairs will be a challenge.

#WorkoutOfTheDay #Wod #Strength #StrengthTraining #HIIT #CrossFit #CrossfitForYoga

Today's #workout

Warm-up: 3 rounds
- 5 med ball cleans
- 5 med ball clean squats
- 10 med ball strict press
- 10 ring rows
- 150 m run

Mobility:
- 10x thread the needle
- 10x down dog to lizard to twisted lunge
- 10x supine bent knee twist

Practice: power cleans, squat cleans, push press

Strength: 6x e2mom
- 1 power clean
- 2 squat cleans
- 1 push press
(22 kg)

Then:

A) 3 rounds
- 10-12 wide grip bench press (15 kg)
- rest 1 min
- 10-12 barbel row
- rest 1 min

move onto
B) 3 rounds
- 10 bar / bench dips
- rest 1 min
- 10 supinated grip Australian pull ups
- rest 1 min

#CrossFit #CrossfitForYoga #Fitness #Strength #OlympicLifting

Today's #Workout

Warm-up: 3 rounds
- 10 ring push ups
- 10 alternating dumb bell push presses (7,5kg)
- 10 ring rows
- 10 calorie on a machine

Mobility:
- Thread the needle (5L 5R)
- Downward facing dog - lizard - revolved lunge (5L 5R)
- Reclined side twist (5L 5R)

Strength: 6 rounds
- 4 bench presses (25 kg)
- 2 min rest

Functional body building: 3 rounds
- 12 seated kettle bell bottom up press up (6L @ 4kg 6R @ 6kg - guess who's a righty?)
- 30 sec rest
- 12 alternating kettle bell gorilla row (12 kg)
- 30 sec rest
- 12 kettle bell horn curls (12 kg)
- 60 sec rest

And to finish! Accumulate 2 mins of L-sit (or bent knee L-sit for me) on rings (or box, which I did) - took me 5 blocks

#CrossFit #CrossfitForYoga #Strength #StrengthTraining #Fitness #FunctionalFitness #Gymnastics

Today's #workout

Warm-up: 7 min AMRAP with partner
- Partner 1:
* 10 sec active to passive hang
* 5 burpees high jump
* 10 empty barbell rows
* 10 empty barbell strict press
- Partner 2:
* machine (ski / assault / row)

Technique work:
- Hang power snatch
- Power snatch
- Snatch drop
- Snatch squat

Strenght:
4x every minute: 1 snatch complex (1 hang power snatch + 1 power snatch + 1 snatch drop) @ empty 15kg barbel for me
then:
8x every 30 seconds: 1 snatch squat (18kg for me)

Conditioning: 15 min cap
10-9-8-7-6-5-4-3-2-1
- strict pull-ups (Australian pull-ups --> heavy ring rows for me)
- dips (knee push ups for me)
Finished in 9:55 and sat there, pondering my choices in life.

#CrossFit #CrossfitForYoga #WorkoutOfTheDay #Wod #Fitness #WeightLifting #OlympicLifting #Gymnastics

Today's #Workout

Warm-up: 3 rounds
- 10 cal row (damper on 0, < 25 SPM)
- 30 sec plank hold (hand, elbow, reverse because I was feeling spicy)
- 10L/10R single leg deadlifts with back leg on a box (7,5kg)

Mobility:
- frog
- 90/90 with hip thrust
- Cossack squats

Strenght:
6x 6 sumo deadlifts (e2mom) at 55 kg (first time!)

Rope climb practice (I hung for the first time!)

And finally, a 15 min AMRAP:
- 3 (zombie) rope climbs
- 18/20 cal row
- 12 alternating dumb bell snatches (graduated to 10 kg!)

#CrossFit #CrossfitForYoga #WorkoutOfTheDay #Wod #Strength #Mobility #Gymnastics

Today's #Workout

Warm-up: 3 rounds
- 20 min broad jump
- 150 m run
- 10 dead lifts
- 10 front squats
- 10 push press
(empty bar)

A) Clean complex (not very clean though)
6x every 2 mins
1 power clean + 2 front squats + 3 push press
(I started at 19kg & ended at 21kg)

Then
B) Hinge and lower

3 rounds:
- Snatch grip romanian dead lift, tempo: 3s down, 1s hold, 1s up, 0s hold (I did 20 kg)
- 1 min rest
- Suitcase long step walking lunge, tempo 3s down, explosive switch
- 1 min rest

then
3 rounds
- 10m broad jump (I did 5 explosive wall balls because my foot wasn't doing jumps)
- 1 min rest
- 10 (1 + 1/4) goblet squats: tempo 2s down, 1s hold, 1/4 squat, up
- 1 min rest

#CrossFit #CrossfitForYoga #Fitness #WorkoutOfTheDay #Wod

Today's #workout

Warm-up 1: 5 min AMRAP
Partner 1: run 150 m
Partner 2: row
Then switch

Warm-up 2: 5 min AMRAP
- 20 second active - passive hang
- 10 single leg dead lift (5L / 5R) [9kg kettle bell]
- 10 ring rows
- 10 hollow rocks

10 minutes to build to about 70% of 1RM dead lift.

Then: Time cap 15 minutes (quarter finals WOD 5):
- 21 dead lifts (at 50% of 1RM = 30 kg)
- 21 chest to bars --> ring rows with 2 second hold
- 15 dead lifts (at 60% = 35 kg)
- 15 bar muscle ups --> jumping bmu on a low bar and I finally managed to stay on top for a second or two(!)
- 9 dead lifts (at 70% = 42 kg)
- 9 15ft rope climbs --> 18 modified (floor to standing) rope get ups

I finished in 12:37, totally dead, and my hands hating me, but I did it after 2 weeks of il dolce far niente

#CrossFit #CrossfitForYoga #WorkoutOfTheDay #Wod #WeightLifting #Gymnastics #ForTime #AMRAP