#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 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

#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

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

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

Bench Day #15. Remax day.

Started with a 5 mile run, then some push ups, rings rows and pump strength to warm up the chest and shoulders.

My max before the current cycle was #145. First time doing bench since 2016 when I had achieved #195.

Today, after just 14 workouts in the cycle I benched #175!

#Running #weightlifting #mastofit #mastolift #strengthtraining

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

Been behind on my posts recently, but I got a good reason for it. I’ll post later today or tomorrow about it. In the meantime, here’s a quick #fitness update.

Ran 5 miles this morning and did my Bench press #14 out of 15. Next bench press, either Thursday or Friday, I’ll be attempting a new PR.

As for running, I’m now up to a 20-25 mile a week load. ~5 miles a day, ~5 days a week. Going to hold here at this load for the rest of this week, then next week I’m going to start adding in some shorter but harder runs. Haven’t decided if I am going to push my distance up much higher for the time being.

#Running #mastolift #strengthtraining #Fitness #weightlifting

Just finished my morning run. 5 miles at an 11:03 pace. Came in under an hour. That was my current goal. Next up I’m going to use a slow 5 mile run as my base training but start adding shorter but faster runs in. Building up to a sub 30 5k.

Now down to the basement to do a short lift. Benchpress 5-3-1 at 80-85-90% of max. Session 13 out of 15 for the current cycle. Schedule permitting, I’ll be remaxxing towards the end of the week!

#fitness #weightlifting #strengthtraining #mastolift #mastofit #benchpress #Running

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

#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

-

64 years young online fitness client⬇️

💬I thought you would appreciate seeing my strength and balance here! I couldn’t have done this without you, seriously. - Lizzie R.

💪🏾Strength training can play a vital role in helping older adults maintain their quality of life, prevent injury, and set the stage for long-term independence.

#fitness #exercise #seniorfitness #health #motivation #strengthtraining #photography #fitnessmotivation #paddleboarding

1/?
A friend and I have discovered a mutual love of sea kayaking and want to train for a short excursion next summer and a much more challenging one in a couple of years.

Any advice?

Disclaimer: I don’t do routines or much in the way of detail or tracking (ADHD to the max) and if your answer contains the word macros or anything too prescriptive I will just ignore it, while thinking kindly of you for wanting to help.

#kayaking #seaKayaking #strength #StrengthTraining

🚨Personal request👇🏾

I will be traveling to volunteer in Ukraine🇺🇦 next week and will have limited time to spread the word about my new Fall 🍁group indoor class in Malden.🏋🏽‍♂️

🗣️May I ask for 3-5 friends to share this post on your social media and network.

Your support is greatly appreciated.🤜🏽🤛🏽

👉🏽Learn More and RSVP🔗 https://www.fitnessfoundry.net/summer-body-sculpting-class-with-coach-julio/

#boston #HealthEquity #fitness #wellness #health #weightloss #fun #strengthtraining

Inspirational story about a 66 year old woman who struggled with #osteoporosis for over a decade, but found strength training stopped the pain. Great to see more people embracing strength workouts!
(Apple News+ and also available in the WH magazine) #weightlifting #WomensHealth #StrengthTraining

https://apple.news/A3iJ3stmERCyYoT9nMsXuNw

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:
- 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

Celebrate the small wins 🙂
I can do Turkish get-ups now, and before, I couldn't.

TGUs really exposed weakness left over from an old injury -
I had to progress from kneeling windmills before I could do the TGUs. https://www.youtube.com/shorts/22OEE8mh5_c

#StrengthTraining
#YouCantGoWrongGettingStrong