#PullUpProgram Week 4 day 1

Warm up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down

Core & Shoulders: 4 rounds
- 10 banded lat pulls in hollow
- 30" weighed plank
- 20 banded face pulls

Modified pull up: 12 rounds
- 1 banded pull up (use as many bands as needed - did not have enough 😭 )
- 30-45" rest

So I'll try the banded pull ups tomorrow at the gym, I really need extra support.

#PullUp #Fitness #FitnessGoals #GymLife #Workout

#workout is almost completed ! Next to the pool 🏊 !
#gym #gymlife #gymselfie #gymrat

#gymselfie of the day!
#gym #gymlife #gymrat

#PullUpProgram Week 3 day 4

Warm UP: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug overhead let down

Core & Pulling: 3 rounds
- 6 bent over kettle bell rows e/a
- 45"-60" plank hold on hands
- 8 banded lat pull in plank e/a

Modified pull up: 8 rounds
- 4 toes assisted pull up
- 60" rest

#PullUp #Fitness #FitnessGoals #GymLife #Workout

#gym is done !!! I feel better !
#gymlife #gymselfie #gymrat

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

#PullUpProgram week 3 day 3

Warm-up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 dead-bug overhead let down

Triceps - core - pulling: 4 rounds
- 8 triceps roll back (kneeling)
- 8 inverted rows
- 30" side plank, each side

And then finished with a 40 min vinyasa yoga class, sometimes the #YogaTeacher needs to be a #YogaStudent

#PullUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength #Yoga #YogaClass #Vinyasa

Progressively returning to my #workout routine after the bad sciatica that kept me away from the #gym
#gymselfie #gymlife #gymrat #backache half #shirtless

A/c is barely functioning in my fancy « destination » #equinox #gym !
#gymselfie #gymlife #gymrat
No weight lifting 🏋🏻‍♂️ today as I am recovering from a severe #backache ! So instead I spent an hour on the elliptical machine (I should not go back to running 🏃🏻 in the park yet - and it is too hot).

#PullUpProgram week 3 day 2

Warm-up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apparts
- 10 deadbug overhead let down (Increased the weight on these!)

Strength: 3 rounds
- 8/8 renegade rows (increased weight)
- 20" active hang
- 10 barbell bicep curl

Modified pull-up: 3x 10, rest 30"-45"

Today done in between meetings in a stupidly long working day

#PullUp #Fitness #FitnessGoals #GymLife #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

#PullUpProgram Week 3 day 1

Warm Up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull aparts
- 10 deadbug overhead let down

Core: 4 rounds
- 8 deadbugs
- 8/8 plank bring through
- 8 hollow rocks

Strength: 4 rounds
- 10 inverted row
- 10 prone Ys
- 10 banded lat pull down

My core is working, my lower back wasn't happy about the hollow rocks today though, not even partly tucked.

#PullUp #Fitness #FitnessGoals #GymLife #Core #Strength #StrengthTraining

#PullUpProgram week 2 day 4

WarmUp: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 deadbug overhead let down

Triceps - Core - Pulling: 3 rounds
- 10 lat pull in hollow
- 30" weighed plank
- 15 banded face pull

Modified pull-up:
- 12x 3 modified pull ups

After teaching a 75' #YogaForCrossfit yoga class.

#PullUp #Fitness #FitnessGoals #GymLife #Yoga

Suns out! Tongues out!!! #SwoLizards #gymlife #workoutbuds #gym

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

#PullUpProgram week 2 day 3

Warm-up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 deadbug over head let down

Core - triceps - pulling: 3 rounds
- 10 skull crushers
- 6/6 bent over KB heavy rows
- 30-45" chinese plank face up (or reverse plank)

And finished with a 30' yoga class for hips & hammies because I can ;)

#PullUp #Fitness #FitnessGoals #GymLife

Yep it was a good sesh !
#gym #gymlife #gymselfie #gymrat #shirtless

#PullUpProgram Week 2 day 2

#WarmUp : 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 deadbug overhead let down

#Core : 3 rounds
- 10 prone Ys
- 16 weighed russian twists

Modified pull ups:
- 10x 4

If I don't get a pull up, at the very least I'm getting a well bracing core!

#PullUp #Fitness #FitnessGoals #GymLife

Selfie of the day at the #gym #gymselfie #gymlife #gymrat

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