#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

Maker Co-Founder Proposes Future Protocol Implementation on Solana Fork - Rune Christensen, a co-founder of Maker, the Ethereum-based stablecoin protocol, h... - https://news.bitcoin.com/maker-co-founder-proposes-future-protocol-implementation-on-solana-fork/ #runechristensen #tribalism #endgame #cosmos #solana #maker #news #evm #ftx

#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

Seit geraumer Zeit hatten wir jetzt nur noch kleinere #Glitches bei #Diablo4. Hauptsächlich bei der #Fortschrittsanzeige der aktuellen Station der #Seasonreise. Mal steht es bei 0, mal bei 100 Prozent. Nach 3 Anläufen hat meine #Huntress die #Kampagne endlich so abgeschlossen dass ich #Endgame spielen kann. Inzwischen bin ich leicht #angefixt und es macht mir #Spaß die #Funktionen der Season zu #ergründen. Die #BoshafteHerzen sind spannend und bieten coole Möglichkeiten für #Builds.

#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

https://www.ft.com/content/812c9da3-80f2-4fe1-8fad-0b4441d1977a

#didnotseethatonecoming #defenestration #Wagner #prigozhin #putin #endgame

#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

Just watched Guardians of the Galaxy 3. Unpopular opinion perhaps, and it was never going to happen, but the #MCU should have just quit after #Endgame.

@Jayslacks @mikebrew OMG! #SecretInvasion means that #BlackWidow COULD BE ALIVE!!!

After ALL, I'm PRETTY SURE her fighting style in #InfinityWar / #Endgame was VERY #Skrull-like! 😉

Jeez... #SecretInvasion is pretty much a "get outta' death free" card, eh?

@SuperSideshow

#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

The point being made is, the #MCU isn’t bad at the moment, yes there is a lot of it being released, but it is the exact same quality as a lot of the films that came before.
#FilmThreads #Marvel #MCU #EndGame #InfinityWar

Rhodey, Part II (Secret Invasion Spoilers) #Avengers #Endgame #InfinityWar #CivilWar #spoiler #MCU #skrull #Varra #Rhodey #SecretInvasion
http://gsllcblog.com/2023/07/28/rhodeypartiisecretinvasionspoilers/

#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

3 reasons why Maker (MKR) fundamentals hint at further price upside - MKR looks primed to continue the rally given its recent buyback m... - https://cointelegraph.com/news/3-reasons-why-maker-mkr-hint-at-further-price-upside #runechristensen #stablecoin #makerdao #markets #endgame #dai

#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

#ThreatenedDemocracy
#EndGame It’s getting real*, the reported threat to the USA if #TheHeadLair is allowed to seize POTUS in 2024 with the #GOP’s help as co-conspirators, a plan to consolidate Presidential power to make #Trump untouchable while attacking all political enemies and obstacles to his rise as Emperor. And you think, I’m exaggerating. 🤔

*Its been real for 30yrs, the downward trajectory of the GOP, as the dominant anti-democracy Political party of the US.

https://news.yahoo.com/trump-allies-forge-plans-increase-114639311.html?guccounter=1&guce_referrer=aHR0cHM6Ly9kdWNrZHVja2dvLmNvbS8&guce_referrer_sig=AQAAAF3FYUTfh1hlOT1b6Utp6vaY_QIZNvCwm9GJvtxu8bbq_0r7YH7QE8WsVYMhsicdLVC40WukYX0Fdp2Y4ZNkFSxeFYsIC8yr1g6nyUO847ZsIBW7s7oNhpmnO1HwGVnB5GN-1OZvvnzbnDSJgevTEFREfG9wMwm2lrZuXweDTWqa