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#crossfit

11 posts10 participants0 posts today
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#workoutOfTheDay

#core class

4x
* 30" Drop Leg Wheelbarrow
* 30" Flutter Kicks
* 30" Ring Row Hold
* 30" Knee Raises
* 1' rest

AMRAP 8'
* 30m Farmer Carry (2x24kg)
* 12 Toes-To-Bar (first itme!!!)
* 15 Russian Kettlebell Swings (20 / 20 / 24kg)

2' rest

AMRAP 8'
* 12 Russian Twists each side (12lbs medball)
* 12 Back Extensions (3kg dumbbell)
* 12 Bicycle Crunches each side

Finished 3 rounds and 27 reps of the first, and 3 rounds and 24 reps of the second AMRAP.

#crossfit#endgame#FunctionalFitnessEndgame
Public
sadedoes

Today's #Workout

Hamstring rehab:
- 10 mins erg bike @ chill pace
- 2 rounds:
- 10 Eccentric Sliders
- 10 Bodyweight Single Leg Romanian Deadlift (e/s)
- 10 Split Squat (e/s)

Mobility: Banded 7s

Warm up: 8 min AMRAP
- 10 ring rows
- 10 roll & reach
- 5 bench press (empty barbell)
- 5 3" down air squats
- 5 DB thruster e/s (5 kg)

Strength: 15 mins to find 1RM Bench Press #BenchPress
- 5x 25 kg
- 3x 30 kg
- 1x 35 kg
- 1x 38 kg (previous 1RM)
- 0x 40 kg
- 0x 39 kg
So all the burn out sets did not do much for my 1RM. It felt easier than the previous time I did it but that is all.

Workout: "Ira Hayes" #IraHayes for time (time cap: 16 mins), scaled to
- 10 16" box squat clean thrusters 20 kg
- 30 elevated push ups (@ 10th hole from bottom)
- 20 16" box thrusters 20 kg
- 20 elevated push ups (@ 5th hole)
- 30 16" box front squats 20 kg
- 10 modified wall walks
Finished in 14:48 which was above the target of 11-14mins.

Doc did not see purpose in getting an echo for my hamstring, even when coach//physical therapist recommended it. But I did get a prescription for one in the end. And went ahead and looked up some rehab exercises to do before class.

#CrossFit#CrossfitForYoga#Wod
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#workoutOfTheDay

First 1 rep max benchpress. Succeeded @ 64kg, failed at 67, and then it was time up.

Workout: "Ira Hayes"
* 10 Squat Clean Thrusters (42/60)
* 30 Handstand Push Ups
* 20 Thrusters (42/60)
* 20 Strict Handstand Push Ups
* 30 Front Squats ((42/60)
* 10 Wall Walks
Time cap: 16'

I finished in 15'35", scaling to
* 10 Squat Clean Thrusters @ 27.5kg (training bar + 10kg plates so I could drop it)
* 30 Push-Ups
* 20 Thrusters
* 20 Pike Push-Ups
* 30 Front Squats
* 10 Wall Walks

The wall walks at the end weren't the prettiest, but they got done.

#wod#crossfit#endgame
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#workoutOfTheDay

First the hilarious Hinshaw Warm-Up
youtube.com/watch?v=VW42KKmjEZ

#Workout: "Highwaymen"
10 sets, Every 2' run 200m.

I biked 400m. Times were 40" / 42" / 43" / 45" / 44" / 46" / 46" / 47"

Did not like. Will not come again. Zero stars.

Then some gymnastics, but I was sort of kaput after the biking...

Test max unbroken pull-ups

I did 5 strict pull-ups before fail and then 6 elastic assisted pull-ups. So not toooo bad, but could definitely be better.

YouTubeWarm-up With Chris HinshawBy CrossFit
#wod#crossfit#endgame
Public
sadedoes

Today's #Workout

Mobility: 2 rounds
- 5 bootstrap squats
- 10 alternating Cossack squats

Warm up: 8 min AMRAP
- 10 roll & reach
- 10 deadbugs
- 5 back squats (empty barbell)
- 3 ring muscle up transitions (toe assisted)

Strength: 15 mins to find 1rm backsquat
- Since my hamstring is still not ok, I used a 16in box for box back squats, and saw where I got without fucking it worse
- 5x 25 kg
- 5x 35 kg
- 3x 40 kg
- 1x 45 kg
- 1x 50 kg
- 1x 55 kg
- 1x 60 kg

Workout: "June Carter" 15 min AMRAP, scaled to
- 2*r Ring muscle up transitions
- 2*r Box Back Squats (30 kg)
- 2 (half) wall walks
(where r is the round, so round 1: 2 reps, round 2: 4 reps, round 3: 6 reps...)
Finished 6 rounds + 1 ring muscle up transition

After yet another long AF day in Brussels ™️ I needed the therapy workout. Happy I went even if I had to scale stuff & couldn't PR my backsquat

#CrossFit#CrossfitForYoga#Wod
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#workoutOfTheDay

First back squats: find your 1RM. I finished at 95kg, which is up 7kg from my last 1RM :)

Next was the #workout "June Carter"
AMRAP 15'
* 2 Muscle Ups (or 2 Chest to bars)
* 2 Back Squats (57 / 85)
* 10m Handstand Walk (or 2 Wall Walks)

add 2 reps to the muscle ups and back squats each round

I scaled to doing
* 50% strict pull-ups and 50% jumping
* back squats @ 50kg
* wall walks up to the wall

and finished 7 rounds and 20 reps.

#weightlifting#fitodon#gym
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#workoutOfTheDay

#foundations class today

Warm-up:
3x
* 10 Dumbbell Flies (2x8kg)
* 15 External Rotations
* 10 Banded Face Pulls
* 1' Rest

3x
* 6/6 Single Arm Dumbbell Rows (@ 20kg)
* 15 Banded Tricep Lat Pulldowns
* 8 Ring Rows
* 1' Rest

Then the 20' EMOM

* 12 Ring Rows
* 8/8 Single Arm Dumbbell Rows (@ 22.5kg)
* 6 Negative Pull-Ups
* 10 Scap Pull-Ups
* 1' Ski Erg

#wod#crossfit#endgame
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#workoutOfTheDay

Saturday so core class.

4x
* 30" Single Leg Deadbug Left
* 30" Single Leg Deadbug Right
* 30" Duo Bear Crawl Hold High Five
* 30" Sit-Ups

EMOM 12'
* 45" Bird Dogs on box L (16kg kettlebell)
* 45" Bird Dogs on box R
* 45" Pallof Presses L
* 45" Pallof Presses R

Core Ladder:
1 Tuck-Up + 1 Burpee Broad Jump
2 Tuck-Ups + 2 Burpee Broad Jump
...
10 Tuck-Ups + 10 Burpee Broad Jump

Finished in 8'21"

#crossfit#endgame#FunctionalFitnessEndgame
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#workoutOfTheDay

First once again bench press ;)

Max Rep Bench Presses previous + 2kg, which is 50kg for me. Did 13 reps still ...

Then 1' rest, and another max rep at 50% of the previous weight, 25kg. Did 36 of those.

Then the #workout "Benning"

3 rounds, time cap 7', leftover is rest
* 15 Deadlifts (57/85)
* 12 Handstand Push-Ups
* 9 Chest-To-Bars

Another 3 rounds, time cap 7'
* 12 Deadlifts (70/102)
* 9 Handstand Push-Ups
* 6 Bar Muscle Ups

I scaled (by coach recommendation) the deadlift weights to 50/65kg (by coach recommendation), the handstand push-ups were regular push-ups, the chest to bars ring rows and the bar muscle ups jumping chest to bars.

#wod#crossfit#endgame
Public
sadedoes

Today's #Workout

Warm up 1: Banded 7

Warm up 2: 8 min AMRAP
- 10 banded good mornings
- 10 suitcase deadlifts e/s (12,5 kg)
- 10 ring rows
- 5 bench press (empty barbell)
- 5 pike push ups

Strength: Bench Press #BenchPress
- Max reps at 33 kg -> 5
- 1 min rest
- Max reps at 17 kg -> 50

Workout: "Benning" scaled to
- Part 1: 7 mins to complete 3 rounds, rest remaining time
- 15 deadlifts (35 kg)
- 12 elevated push ups
- 9 ring rows
- (finished in 5:30)
- Straight into Part 2 (after the 7 min time cap), mins to complete 3 rounds
- 12 deadlifts (45 kg)
- 9 elevated push ups
- 6 jumping pull ups
- (finished in 6:10)

It is so weird being able to do so many reps at 50% of the initial weight. & Had to keep the deadlift weight in check so I do not worsen the hamstring issue. I guess I might have to check with the doc at some point...

#CrossFit#CrossfitForYoga#Wod
Public
Jan ☕🎼🎹☁️🏋️‍♂️

### Crossfit day!

Workout: "Bragg"
AMRAP 12'
* 10-15-20-25-30-... kcal Bike Erg
* 8-12-16-20-24-... m Kettlebell Front Rack Carry (16/24)

Finished 5 rounds and 41 reps, doing the KB front rack carry with 2x12kg. I can't get the 16kg up 😞

3' Rest

AMRAP 12'
* 10-15-20-25-30-... kcal Ski Erg
* 8-12-16-20-24-... m Sled Push (20/40)

Finished 5 rounds. Sled push at 40kg added weight, the sled weighs 39 appareantly ;)

Then a little core workout:

3 rounds
* 30 Russian Twists (@ 12lbs)
* 24m Isolateral Dumbbell Farmer Carry Left @ 22.5kg
* 24m Isolateral Dumbbell Farmer Carry Right @ 22.5kg

#wod#crossfit#endgame
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