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#fitodon

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Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutOfTheDay</span></a> was suffering in the sun</p><p>First a <a href="https://fedi.kcore.org/tags/snatch" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>snatch</span></a> complex. This was to really start carefully, since it's something I'm not confident in wrt my shoulder issues.</p><p><a href="https://fedi.kcore.org/tags/EMOM" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>EMOM</span></a> 10'<br>* 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat</p><p>Started at 7.5kg (training bar), and built up to 14.5kg :D which went painlessly and in good form. Happy about that :)</p><p>Then 3x 3 Snatch Pulls, which I did at 17.5, 27.5 and 37.5kg. Felt good.</p><p>Next was the <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a> "Action Hank"</p><p>21 - 18 - 15 - 12 - 9 - 6<br>* Deadlifts (57 / 85)<br>* GHD Sit-Ups / V-Ups</p><p>I did the deadlifts with 50kg on the bar, and V-Ups. Finished in 8'10".</p><p><a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workout</span></a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>weightlifting</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Warm up: Burgener warm up<br>- 5 down &amp; finish<br>- 5 down &amp; finish high pull<br>- 5 muscle snatches<br>- 5 power lands<br>- 5 squat lands<br>- 3 high hang snatch + 3 hang snatch + 3 snatch</p><p>Strength 1: EMOM 10:00<br>- 1 Power snatch + 1 Hang Snatch + 1 Overhead Squat (20 kg)</p><p>Strength 2: 3x every 2 mins:<br>- 3 snatch pulls (30 kg)</p><p>Workout: "Action Hank"For time, time cap 12:00<br>- 21 - 18 - 15 - 12 - 9 - 6<br>- deadlift (48 kg)<br>- V-ups (scaled to ab-mat sit ups with 4 kg med ball)<br>Finished in 11:15</p><p>It was outside, it was too bright, and plenty warm (more than enough to exercise in the sun), and then I ended covered in black dust from the sit ups. Oh, and I got a blister on a finger from the deadlifts too 😓</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>running</span></a></p><p>Half marathon training <br>Week 15, run 2/3</p><p>Today the weather is lovely, sunny with a temperature of 15°C during my run this morning.<br>I didn't exactly keep it easy. I didn't talk or sing and I believe my HR was more on Z3 than Z2, but I enjoyed every second of it.</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> </p><p>🌡️ mobility 10'</p><p>x4:<br>1️⃣ Lat pulldown @ 45 kg x6 <br>2️⃣ Squared single leg hop x5 sq<br>3️⃣ Mountain climber x30/side<br>4️⃣ Chest press @ 22,5 kg x6 <br>5️⃣ OH squat @ 10 kg x5 <br>6️⃣ Russian twist @ 10 kg x12/side</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Mobility: Banded &amp;s + pec stretch</p><p>Warm up: 8 min AMRAP<br>- 30" skipping rope<br>- 10 single arm upright DB rows (5 kg) e/s<br>- 5 (empty) barbell bench press<br>- 10 deadbugs</p><p>Strength: <a href="https://fedi.kcore.org/tags/BenchPress" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>BenchPress</span></a><br>- Max bench press at 50-60% of 1RM + 2,5-5kg -&gt; 16x 25kg<br>- 1 min rest<br>- Max bench press at 50% of above weight -&gt; 26x 15 kg</p><p>Workout: 15 min AMRAP<br>- 16 cal row<br>- 19 DB bench press (scaled to 7 kg)<br>Did 4 rounds + 10 presses (4+26)</p><p>still quite sore from Tuesday. Also tried the 10kg DB for the wod and there was no way I would do 19 reps (or the intermediate 15)</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutOfTheDay</span></a> </p><p>First max rep bench presses, like last week, but with 2.5kg more on the bar.</p><p>Did 30 @ 35kg (50% 1RM), and 36 @ 20kg (+- 50% of that).</p><p>Then the <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workout</span></a> "Agent Honeydew"</p><p><a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>AMRAP</span></a> 15'<br>* 16/19 kcal Row<br>*19 Dumbbell Bench Presses (10/15)</p><p>Finished 5 rounds, doing:</p><p>* 19 kcal row<br>* 19 dumbbell bench presses with 2x15kg.</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>weightlifting</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> </p><p>First some strength: Back squats! <br>20 reps at 60% of 1RM, which is 52kg for me.</p><p>Building up this was:<br>10 @ 40kg<br>15 @ 50kg<br>20 @ 52kg</p><p>Then the party started with the <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workout</span></a> "Dee Dee"</p><p>5 rounds:<br>2' AMRAP<br>* 12 kcal Echo Bike<br>* 10 Front Squats (with 20.5kg)<br>* Max Bar Facing Burpees<br>* 2' Rest</p><p>I hate burpees. So much.<br>Finished 9 / 9 / 8 / 6 / 7... </p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FunctionalFitnessEndgame</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Mobility:<br>- 20 alternating 90-90<br>- 10 alternating 90-90 into hip thrust<br>- 60 sec squat hold</p><p>Warm up: 8 min AMRAP<br>- 10 alternating Cossack squats<br>- 10 banded good mornings<br>- 10 up-downs<br>- 10 deadbugs<br>- 5 (empty barbell) backsquats</p><p>Strength: 20 rep backsquat <a href="https://fedi.kcore.org/tags/BackSquat" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>BackSquat</span></a><br>- 10x 25 kg<br>- 10x 35 kg<br>- 15x 40 kg<br>- 20x 45 kg</p><p>Workout: "Dee Dee" 5 x (2 min work - 2 min rest) <a href="https://fedi.kcore.org/tags/DeeDee" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>DeeDee</span></a><br>- 12 cal erg bike (set at 8)<br>- 10 front squats (25 kg)<br>- max bar facing burpees<br>Did: 7 - 7 - 5 - DNF - 3 burpees</p><p>At round 2 I got a side stitch, I managed to finish round 3, but did not finish round 4 (at squat nr 5 I just couldn't go further) so I took some extra rest &amp; managed to finish round 5.</p><p>After all the squats, my legs are shot.</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>running</span></a></p><p>Half marathon training<br>Week 15, run 1/3</p><p>Tempo run:<br>🏃‍♀️ 10' slow pace <br>🏃‍♀️ 3x10' at target pace of 6:16<br>🏃‍♀️ 10' slow pace</p><p>Actual interval paces: 5'46, 6'36 and 6'38/km</p><p>I did what I could, the priority was to complete the workout no matter the speed </p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> </p><p>🌡️ mobility 20'</p><p>x4:<br>1️⃣ Negative pull-up x5 <br>2️⃣ Split squat jump x10/side<br>3️⃣ Reverse Nordics x10<br>4️⃣ Push-up x5<br>5️⃣ 4-way lunge @ 10 kg x4/side<br>6️⃣ Sit-through x8/side</p><p>I lost a lot of strength on my upper body 🥺. <br>1️⃣ and 5️⃣ felt very hard, I had to take extra breaks and I didn't have good form. <br>I might need to scale them down next time.</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> </p><p><a href="https://fedi.kcore.org/tags/Foundations" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Foundations</span></a> class, focus <a href="https://fedi.kcore.org/tags/pullups" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>pullups</span></a> </p><p>Warm-Up:</p><p>3 rounds<br>* 15 Banded Face Pulls<br>* 15 Banded Lat Pull Downs<br>* 15 Banded Tricep Extensions<br>* 1' rest</p><p>3 rounds<br>* 10 Dumbbell Flies (@ 7 / 8 / 9kg)<br>* 10 Skull Crushers (@ 12.5 / 15 / 17.5 kg)<br>* 10 Two-arm Dumbbell Rows (7.5 / 8 / 10kg)<br>* 1' Rest</p><p>3 rounds<br>* 5 Ring Rows (3 sec down)<br>* 5 / 5 Single Arm Dumbbell Rows (@ 20kg)<br>* 3 Negative Pull-Ups<br>*1' Rest</p><p>The actual <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workout</span></a>: <br><a href="https://fedi.kcore.org/tags/EMOM" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>EMOM</span></a> 20'<br>* 6-10 Challenging Ring Rows<br>* 5 Negative Pull-Ups<br>* 6 / 6 Single Arm Dumbbell Rows (20 / 22.5 / 22.5 / 22.5kg)<br>* 30" chin over bar hold<br>* 50" Ski Erg</p><p>My poor arms :p</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>running</span></a></p><p>Half marathon training <br>Week 14, run 3/3</p><p>This morning I couldn't get to 2 hours of running.<br>My breathing is still not at full capacity and the last 30 min I started getting migraine.<br>Every step was like a hammer beating on the back of my head. I tried to slow down and could keep it for a while but at 13' left I couldn't bear it anymore.</p><p>I guess it's still better then laying on the couch.<br>Let's hope next week I can complete all of my workouts 🤞</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Warm up 1:<br>- 1 km walk<br>- 10 mins erg bike</p><p>Warm up 2: 3 rounds<br>- 1 min foam rolling thoracic spine<br>- 20 banded pull aparts<br>- 10 overhead deadbugs (5 kg - shoulders being tired from last few days)</p><p>Triceps, core &amp; pull: 3 rounds<br>- 10 skull crushers (7,5 kg)<br>- 6 bent over single arm kettle bell rows e/s (16 kg)<br>- 40 sec Chinese face up plank</p><p>Cool down:<br>- 1 km walk</p><p>Sore from the 4 workouts this week + my left calf is still annoying from the cramp I got on Wednesday doing those hamstring curls at the rings. Still managed to get some decent workout today. Felt better than yesterday's.</p><p><a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a> <a href="https://fedi.kcore.org/tags/Core" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Core</span></a> <a href="https://fedi.kcore.org/tags/Grip" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Grip</span></a> <a href="https://fedi.kcore.org/tags/PullUps" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>PullUps</span></a> <a href="https://fedi.kcore.org/tags/GymGoals" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymGoals</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> </p><p><a href="https://fedi.kcore.org/tags/Core" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Core</span></a> session</p><p>4x<br>* 30" Hollow Hold<br>* 30" Dumbbell Pinch Grip Hold (6, 7, 8 and 8kg DB's)<br>* 30" Sit-Ups<br>* 30" Knee Raises<br>* 30" Rest</p><p>5x5'<br>* 100m Farmer Carry (with 2x20kg)<br>* 15 Weighted Sit-Ups (14lbs medball)<br>* 15 Knees-To-Elbows<br>* Collect 30" Tuck Hold</p><p>My grip is shot after this <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workout</span></a>...</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FunctionalFitnessEndgame</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> </p><p>First some gymnastics:</p><p>6' <a href="https://fedi.kcore.org/tags/EMOM" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>EMOM</span></a> <br>* 6-8 Chin Ups<br>* 5-7 Strict Pull-Ups</p><p>That actually went quite well. I'm surprised :p Last round wasn't that fantastic though.</p><p><a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a>: "Numbuh Four"<br>* 10 Squat Snatches (47.5/70)<br>* 10 8m Shuttle Runs<br>* 30 GHD Sit-Ups<br>* 10 Squat Snatches<br>* 30 GHD Sit-Ups<br>* 10 8m Shuttle Runs<br>* 10 Squat Snatches</p><p>Since I'm still very careful, I took the training bar (7.5kg) and did everything really focusing on technique.</p><p>So I scaled it to<br>* 10 Squat Snatches @ 7.5kg<br>* 15 kcal Bike Erg<br>* 30 V-Ups<br>* 10 Squat Snatches<br>* 30 V-Ups<br>* 15 kcal Bike Erg<br>*10 Squat Snatches</p><p>Finished in 10'06"</p><p>I'm happy with the progress on my shoulder!</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Warm up 1:<br>- 15 min erg bike (chill pace)<br>- 10 min foam rolling</p><p>Warm up 2:<br>- Burgener warm up for snatches<br>- 3 high hang snatch<br>- 3 hang snatch<br>- 3 snatch</p><p>Skill: 6 min EMOM<br>- odd mins: chin ups (jumping for me)<br>- even mins: pull ups (ring rows for me)</p><p>Workout prep: 3 rounds<br>- 3 squat snatch<br>- 2 shuttle run<br>- 4 sit ups</p><p>Workout: for time, time cap 16 mins<br>- 10 squat snatches (18 kg)<br>- 10 shuttle runs (8m there &amp; back)<br>- 30 med ball sit ups<br>- 10 squat snatches<br>- 30 med ball sit ups<br>- 10 shuttle runs<br>- 10 squat snatches<br>- Done in 13:08</p><p>Today's workout everything fell off and wrong, and tired of minuscule progress on any pull up/chin up variation</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workoutoftheday</span></a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>running</span></a></p><p>Half marathon training<br>Week 14, run 2/3</p><p>The easy run today didn't start easy because I still felt yesterday's drinks in my system.<br>I went out with a friend. <a href="https://ohai.social/tags/Karaoke" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Karaoke</span></a> and dinner at a <a href="https://ohai.social/tags/Korean" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Korean</span></a> restaurant.<br>And my nose is still runny 🤧</p><p>It was my first time tasting <a href="https://ohai.social/tags/soju" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>soju</span></a>. I was expecting something strong like grappa, but it isn't. It doesn't taste too coarse either. Still, alcohol-wise I prefer limoncello, even if it's stronger.</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Mobility: banded 7s</p><p>Warm up: 8 mi AMRAP<br>- 30" single unders<br>- 10 single arm dumbbell upright row e/s (7 kg)<br>- 5 bench press (empty bar, 15 kg)<br>- 10 deadbugs</p><p>Strength:<br>- Max reps bench press at 50-60% of 1RM -&gt; 24 reps 22 kg<br>- 1 min rest<br>- Max reps bench press at 50% of previous weight (or empty bar) -&gt; 25 reps 15 kg</p><p>Workout: 5 rounds<br>- 1 min max single unders (90 - 95 - 90 - 95 - 95)<br>- 1 min max elevated push ups (16 - 14 - 12 - 12 - 11)<br>- 1 min rest</p><p>Day wasn't long enough as it was (4h in the car + normal work day), so adding some gym to clear the mind,</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> </p><p>First went to do some PT exercises, then the <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a></p><p>First part was bench press, max reps at 50@ of 1RM. That was 30 @ 31kg. Then max reps at 50% of that weight, but my partner was lazy and didn't want to switch the bar, so we used 20kg. Topped at 31 reps, because arms tired.</p><p>Then the actual <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>workout</span></a>, "Knightbrace":<br>5 rounds of<br>* 1' max double unders<br>* 1' max push-ups<br>* 1' rest.</p><p>Switched double to single unders, and push-ups on a bar. Finished 110+25, 130+20, 150+18, 143+21 and 140+18.</p><p><a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>weightlifting</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>FunctionalFitnessEndgame</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Workout</span></a></p><p>Warm up: 2 rounds<br>- 1 min arm only row<br>- 1 min leg only row<br>- 1 min row</p><p>Workout: 20 x (20" work + 10" rest): row <br>managed an average of 81m per set, with an average split of 2:03.4</p><p>Leg pump: 3 rounds<br>- 10 Romanian deadlifts (40 kg)<br>- 10 ring hamstring curls<br>- 15 calf raises<br>- 2 min rest</p><p>Since I don't know if I will make it tomorrow, going today, also needed something I did not have to think, just do</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>Fitodon</span></a></p>
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