#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.
#pullupprogram #pullup #fitness #fitnessgoals #gymlife #workout
#workout is almost completed ! Next to the pool 🏊 !
#gym #gymlife #gymselfie #gymrat
#gymrat #gymselfie #gymlife #gym #workout
#gymselfie of the day!
#gym #gymlife #gymrat
#gymrat #gymlife #gym #gymselfie
#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
#pullupprogram #pullup #fitness #fitnessgoals #gymlife #workout
#gym is done !!! I feel better !
#gymlife #gymselfie #gymrat
#gymrat #gymselfie #gymlife #gym
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
#workout #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
#pullupprogram #yogateacher #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
#shirtless #backache #gymrat #gymlife #gymselfie #gym #workout
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).
#backache #gymrat #gymlife #gymselfie #gym #equinox
#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
#pullupprogram #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
#workout #weightlifting #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 #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.
#pullupprogram #yogaforcrossfit #pullup #fitness #fitnessgoals #gymlife #yoga
Suns out! Tongues out!!! #SwoLizards #gymlife #workoutbuds #gym
#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
#workout #weightlifting #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 ;)
#pullupprogram #pullup #fitness #fitnessgoals #gymlife
Yep it was a good sesh !
#gym #gymlife #gymselfie #gymrat #shirtless
#shirtless #gymrat #gymselfie #gymlife #gym
#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!
#pullupprogram #warmup #core #pullup #fitness #fitnessgoals #gymlife
Selfie of the day at the #gym #gymselfie #gymlife #gymrat
#gymrat #gymlife #gymselfie #gym
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
#workout #strengthtraining #crossfit #crossfitforyoga #fitness #gymlife #weightlifting #deadlift