#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

#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

#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

-

#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

#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

#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

#WorkoutOfTheDay

"The Deepest Breath"

Time cap 30'

2 rounds for time:
* 50 Push-Ups
* 50 Sit-Ups
* 800 meter run / 1km row
* 50 meter Walking Lunges
* 25 Burpees
* 400 meter run / 500m row

Managed one full round, and I was at 656m row when I got time capped.

#wod #endgame #crossfit #crossfitLife #ouchMyArms #fitness #gym

#WorkoutOfTheDay

"Confessions"

4x #AMRAP (as many rounds as possible) of 4 minutes each
* 6 toes-to-bar (for me knees as high as they go with a kick out)
* 6 burpees
* 6 double dumbbell hang cleans with 12.5kg in each hand

90 seconds rest between the AMRAP's

Finished 3 rounds in each AMRAP.

Then participated in a #Foundations class

#EMOM (every minute on the minute switch), 20 minutes

1. 8/8 Straight Leg Kettlebell Deadlifts (16kg kettlebell)
2. 10 Goblet Squats, heels on plate (16kg)
3. 8 Nordic Hamstring Curls
4. 6/6 Box Step-Ups
5. Assault bike (leasurely)

#wod #crossfit #endgame #CrossfitLife #ThrowHeavyShitAround

#WorkoutOfTheDay

"Drunk Cindy"

#AMRAP 20'
* 10 toes to bar
* 8 med ball cleans (14/20 lbs)
* 6 pull-ups / ring rows
* 4 med ball squats (14/20 lbs)
* 2 ring muscle ups
* 30 double unders

Finished 7 reps

Managed to do everything with the 20lbs med ball, ring muscle pus but the easier variant (lower rings), and ring rows.

I also feel like I'm getting the hang of consecutive #doubleUnders!

#wod #crossfit #crossfitlife #endgame #drunkCindy

The #weightlifting class was fun and very instructive. I finally "get" how to do a proper frontsquat with a barbell and managed to do proper squat cleans :)

Having a fake hip and a hip which is damaged makes it all just a tad more difficult.

#crossfit #crossfitlife #ThrowHeavyShitAround

Tonight we go try some #OlympicWeightlifting instead of the usual #wod.

#crossfit #crossfitlife

#WorkoutOfTheDay

#Warm-up
1' Frog Pose
30"/30" pigeon pose
10 sumo squats
10 cossack squats

2x
30" air squats
30" single unders
30" scap pull ups

10 back squats with an empty bar, build up to weight

2x
5 negative pull-ups
10 kipping swings

#Workout
"Quad Squad"

#AMRAP 20'
10 Chest-to-bars (scaled to jumping chest-to-bar)
20 Back Squats (43kg)
30 Double Unders

Then did a #foundations class

#Warm-Up

2x
10x Downward dog to upward facing dog
30" Side Plank left
10 Sit-Ups
30" Side Plank right

3x
12 meter walking lunges (rotating upper body)
5 Inchworms
5 Side Plank Rotations / side

4 supersets:
10 Russian Twists (L&R=1) - 7.5kg
10 Flutter Kicks (L&R=1)
30" Hollow Hold
1' Rust

"MetCon"

Focus: Core
#EMOM 20'
1. 6/6 Med Ball throws sideways against the wall (12lbs)
2. 8/8 sitting Pallof Presses
3. 8 Knee Raises, 3 seconden descend
4. 30" L-Sit in the rings
5. 1' Rust

#wod #crossfit #crossfitlife #endgame

tl;dr: I did crossfit and a foundations class and now I'm dead

#WorkoutOfTheDay

"Sour Deja Vu"

3 #AMRAPs of 5 minutes each:

3 Power Snatches (30/43)
6 hand Release Push-Ups
9 Air Squats

2 minutes rest, then start the next AMRAP.

did 6+0, 6+3, 6+1 rounds.

#crossfit #endgame #wod #crossfitlife

#WorkoutOfTheDay #wod #crossfit #endgame #crossfitlife #exercise

"Three Little Piggies"
#AMRAP 18'

3-6-9-12-15-18-... reps
Pull-ups
Push-Ups
Air-Squats

Scaled to
Feet elevated ring rows
Barbell Push-Ups
Air-squats