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Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> First some strength: Back squats! 20 reps at 60% of 1RM, which is 52kg for me.Building up this was: 10 @ 40kg 15 @ 50kg 20 @ 52kgThen the party started with the <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a> "Dee Dee"5 rounds: 2' AMRAP * 12 kcal Echo Bike * 10 Front Squats (with 20.5kg) * Max Bar Facing Burpees * 2' RestI hate burpees. So much. Finished 9 / 9 / 8 / 6 / 7... <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>Mobility: - 20 alternating 90-90 - 10 alternating 90-90 into hip thrust - 60 sec squat holdWarm up: 8 min AMRAP - 10 alternating Cossack squats - 10 banded good mornings - 10 up-downs - 10 deadbugs - 5 (empty barbell) backsquatsStrength: 20 rep backsquat <a href="https://fedi.kcore.org/tags/BackSquat" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#BackSquat</a> - 10x 25 kg - 10x 35 kg - 15x 40 kg - 20x 45 kgWorkout: "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">#DeeDee</a> - 12 cal erg bike (set at 8) - 10 front squats (25 kg) - max bar facing burpees Did: 7 - 7 - 5 - DNF - 3 burpeesAt 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 & managed to finish round 5.After all the squats, my legs are shot.<a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#CrossFit</a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#CrossfitForYoga</a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Wod</a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Fitness</a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#GymLife</a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#StrengthTraining</a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#OlympicLifting</a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Fitodon</a>

EllenInEdmonton :mstdnca:<a href="https://mstdn.ca/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutoftheday</a> I’ve had very little to post about this over the last year since my HIIT style workouts wrecked me for weeks, twice in a row. I’ve been impatiently waiting for my neighborhood seniors’ centre. To re-open with its subsidized fitness classes. This was my second week of <a href="https://mstdn.ca/tags/barre" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#barre</a> fitness and I feel very good about the potential beneifits with a lot of core stability built into the workout. It doesn’t look like much but it feels like a lot is going on!!

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutoftheday</a> 🌡️ mobility 20'x4: 1️⃣ Negative pull-up x5 2️⃣ Split squat jump x10/side 3️⃣ Reverse Nordics x10 4️⃣ Push-up x5 5️⃣ 4-way lunge @ 10 kg x4/side 6️⃣ Sit-through x8/sideI lost a lot of strength on my upper body 🥺. 1️⃣ and 5️⃣ felt very hard, I had to take extra breaks and I didn't have good form. I might need to scale them down next time.<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/Foundations" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Foundations</a> class, focus <a href="https://fedi.kcore.org/tags/pullups" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#pullups</a> Warm-Up:3 rounds * 15 Banded Face Pulls * 15 Banded Lat Pull Downs * 15 Banded Tricep Extensions * 1' rest3 rounds * 10 Dumbbell Flies (@ 7 / 8 / 9kg) * 10 Skull Crushers (@ 12.5 / 15 / 17.5 kg) * 10 Two-arm Dumbbell Rows (7.5 / 8 / 10kg) * 1' Rest3 rounds * 5 Ring Rows (3 sec down) * 5 / 5 Single Arm Dumbbell Rows (@ 20kg) * 3 Negative Pull-Ups *1' RestThe actual <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a>: <a href="https://fedi.kcore.org/tags/EMOM" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#EMOM</a> 20' * 6-10 Challenging Ring Rows * 5 Negative Pull-Ups * 6 / 6 Single Arm Dumbbell Rows (20 / 22.5 / 22.5 / 22.5kg) * 30" chin over bar hold * 50" Ski ErgMy poor arms :p<a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutoftheday</a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a>Half marathon training Week 14, run 3/3This morning I couldn't get to 2 hours of running. My breathing is still not at full capacity and the last 30 min I started getting migraine. 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.I guess it's still better then laying on the couch. Let's hope next week I can complete all of my workouts 🤞<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>Warm up 1: - 1 km walk - 10 mins erg bikeWarm up 2: 3 rounds - 1 min foam rolling thoracic spine - 20 banded pull aparts - 10 overhead deadbugs (5 kg - shoulders being tired from last few days)Triceps, core & pull: 3 rounds - 10 skull crushers (7,5 kg) - 6 bent over single arm kettle bell rows e/s (16 kg) - 40 sec Chinese face up plankCool down: - 1 km walkSore 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.<a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Wod</a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Fitness</a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#GymLife</a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Fitodon</a> <a href="https://fedi.kcore.org/tags/Core" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Core</a> <a href="https://fedi.kcore.org/tags/Grip" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Grip</a> <a href="https://fedi.kcore.org/tags/PullUps" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#PullUps</a> <a href="https://fedi.kcore.org/tags/GymGoals" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#GymGoals</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/Core" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Core</a> session4x * 30" Hollow Hold * 30" Dumbbell Pinch Grip Hold (6, 7, 8 and 8kg DB's) * 30" Sit-Ups * 30" Knee Raises * 30" Rest5x5' * 100m Farmer Carry (with 2x20kg) * 15 Weighted Sit-Ups (14lbs medball) * 15 Knees-To-Elbows * Collect 30" Tuck HoldMy grip is shot after this <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a>...<a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> First some gymnastics:6' <a href="https://fedi.kcore.org/tags/EMOM" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#EMOM</a> * 6-8 Chin Ups * 5-7 Strict Pull-UpsThat actually went quite well. I'm surprised :p Last round wasn't that fantastic though.<a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>: "Numbuh Four" * 10 Squat Snatches (47.5/70) * 10 8m Shuttle Runs * 30 GHD Sit-Ups * 10 Squat Snatches * 30 GHD Sit-Ups * 10 8m Shuttle Runs * 10 Squat SnatchesSince I'm still very careful, I took the training bar (7.5kg) and did everything really focusing on technique.So I scaled it to * 10 Squat Snatches @ 7.5kg * 15 kcal Bike Erg * 30 V-Ups * 10 Squat Snatches * 30 V-Ups * 15 kcal Bike Erg *10 Squat SnatchesFinished in 10'06"I'm happy with the progress on my shoulder!<a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>Warm up 1: - 15 min erg bike (chill pace) - 10 min foam rollingWarm up 2: - Burgener warm up for snatches - 3 high hang snatch - 3 hang snatch - 3 snatchSkill: 6 min EMOM - odd mins: chin ups (jumping for me) - even mins: pull ups (ring rows for me)Workout prep: 3 rounds - 3 squat snatch - 2 shuttle run - 4 sit upsWorkout: for time, time cap 16 mins - 10 squat snatches (18 kg) - 10 shuttle runs (8m there & back) - 30 med ball sit ups - 10 squat snatches - 30 med ball sit ups - 10 shuttle runs - 10 squat snatches - Done in 13:08Today's workout everything fell off and wrong, and tired of minuscule progress on any pull up/chin up variation<a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#CrossFit</a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#CrossfitForYoga</a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Wod</a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Fitness</a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#GymLife</a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#StrengthTraining</a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#OlympicLifting</a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Fitodon</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutoftheday</a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a>Half marathon training Week 14, run 2/3The easy run today didn't start easy because I still felt yesterday's drinks in my system. I went out with a friend. <a href="https://ohai.social/tags/Karaoke" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Karaoke</a> and dinner at a <a href="https://ohai.social/tags/Korean" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Korean</a> restaurant. And my nose is still runny 🤧It was my first time tasting <a href="https://ohai.social/tags/soju" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#soju</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.<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>Mobility: banded 7sWarm up: 8 mi AMRAP - 30" single unders - 10 single arm dumbbell upright row e/s (7 kg) - 5 bench press (empty bar, 15 kg) - 10 deadbugsStrength: - Max reps bench press at 50-60% of 1RM -> 24 reps 22 kg - 1 min rest - Max reps bench press at 50% of previous weight (or empty bar) -> 25 reps 15 kgWorkout: 5 rounds - 1 min max single unders (90 - 95 - 90 - 95 - 95) - 1 min max elevated push ups (16 - 14 - 12 - 12 - 11) - 1 min restDay wasn't long enough as it was (4h in the car + normal work day), so adding some gym to clear the mind,<a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#CrossFit</a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#CrossfitForYoga</a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Wod</a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Fitness</a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#GymLife</a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#StrengthTraining</a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#OlympicLifting</a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Fitodon</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> 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">#wod</a>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.Then the actual <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a>, "Knightbrace": 5 rounds of * 1' max double unders * 1' max push-ups * 1' rest.Switched double to single unders, and push-ups on a bar. Finished 110+25, 130+20, 150+18, 143+21 and 140+18.<a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#weightlifting</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</a>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>Warm up: 2 rounds - 1 min arm only row - 1 min leg only row - 1 min rowWorkout: 20 x (20" work + 10" rest): row managed an average of 81m per set, with an average split of 2:03.4Leg pump: 3 rounds - 10 Romanian deadlifts (40 kg) - 10 ring hamstring curls - 15 calf raises - 2 min restSince I don't know if I will make it tomorrow, going today, also needed something I did not have to think, just do<a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#CrossFit</a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#CrossfitForYoga</a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Wod</a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Fitness</a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#GymLife</a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#StrengthTraining</a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#OlympicLifting</a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Fitodon</a>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>Mobility: 2 rounds - 10 alternating Cossack Squats - 10 banded Shoulder PressWarm up: 8 min AMRAP - 30" machine - 3 Muscle Cleans (empty barbell, 15 kg) - 3 Hang Power Cleans (empty barbell, 15 kg) - 3 Front Squats (empty barbell, 15 kg) - 3 Push Press (empty barbell, 15 kg) - 5 Roll & Reach - 10 alternating Bird-DogStrength - 10 min EMOM: - 1 Barbell Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 70-75% of 1RM Clean - It's been a while since I have tested, so I did: 25 - 26 - 27 - 28 - 28 - 29 - 29 - 30 - 30 - 31 kg - Into 3 min EMOM: - 3 Clean Deadlifts @ 80-90% of 1 RM clean - Did it at 35 kgWorkout prep: 1 round - 5 cal bike (row) - 2 DB deadlifts (9 kg) - 2 DB Power Cleans (9 kg) - 2 DB Shoulder to Overhead (9 kg)Workout: Numbuh Two <a href="https://fedi.kcore.org/tags/NumbuhTwo" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#NumbuhTwo</a> (timecap: 17 mins), did the intermediate reps with a slightly lower weight (9 kg instead of 10 kg) & row (more cals) instead of air bike, which ended being: 21 - 18 - 15 - 12 - 9 - 5 for cals / 18 - 15 - 12 - 9 - 6 - 3 for the movements - Cals row - Dumbbell Deadlifts - Dumbbell Hang Power Cleans - Dumbbell Shoulder to overhead Finished within time cap at 16:45, kinda dead, but needed the just push through brain can't think workout today<a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#CrossFit</a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#CrossfitForYoga</a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Wod</a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WorkoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Fitness</a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#GymLife</a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#StrengthTraining</a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#OlympicLifting</a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Fitodon</a> <a href="https://fedi.kcore.org/tags/PowerClean" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#PowerClean</a> <a href="https://fedi.kcore.org/tags/HangSquatClean" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#HangSquatClean</a> <a href="https://fedi.kcore.org/tags/PushJerk" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#PushJerk</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutoftheday</a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a>Half marathon training Week 14, run 1/3 🏃‍♀️10' slow pace 🏃‍♀️ 3x10' at target pace of 6'16/km 🏃‍♀️ 10' slow paceDespite my still stuffy nose and hard breathing, surprisingly I pulled this <a href="https://ohai.social/tags/tempo" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#tempo</a> run off. Intervals were done at 6'10, 6'13 and 6'20/km<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutoftheday</a> Back to strength training after a 2 week break due to viruses & illness. So I took it easy and I didn't do any conditioning.🌡️25' mobility x3: 1️⃣ Lat pulldown @ 45 kg x6 2️⃣ Leg press @ 45 kg x6 3️⃣ Chest press @ 22,5 kg x6 4️⃣ Cable machine squat @ 30 kg x6 5️⃣ Hanging leg raise x6<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutoftheday</a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a>Half marathon training Week 13, run 1/3Today the tech failed me. The Cooper's test was on the menu: 10' running warm-up, then 12' at fast pace and 10' cool-down Unfortunately the app stopped tracking after 6' at a fast pace interval. I noticed it only at 10' because I didn't receive any remaining time notification 😩. That's when I stopped and fell short of 2' for the test. Then I finished with 12' of easy run.No stats for today 🥺!<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutoftheday</a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a>Half marathon training Week 12, run 3/3Another PB in distance: 18 km 🎉 Lovely weather, a bit too cold at the beginning but under the sunshine everything feels good 🌞Today I experimented with real food as fuel. - 200g of roasted potatoes 🥔 ➡️ 34g of carbs, 💶 0,20 € - 50g of dried apricots 🍑 (rehydrated the night before) ➡️ 31g of carbs, 💶 0,25 € - half a tab of electrolytes in 250ml of water ➡️ 0 carbs, 💶 0,25 €Expensive gels are not mandatory<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

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