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Scaled down todays #crossfit #workout because I'm still sore from last week. 4 weeks of rest/sickness definitely makes me feel weak.

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#WorkoutOfTheDay

"Patser Uurtje" or .. I guess you could translate it to "Gym-bro hour" or something like that? :p

First build up to 1RM max bench press. Maxed out at 62kg, which is 10kg more than my previous ;)

Second was 4 sets of
* 10 dumbbell floor presses
* 10 bent over dumbbell flies
* 45" plank hold.

The floor presses were done with 2x17.5kg for the first, and then 2x20kg. Dumbbell flies with 2x6kg, and the plank was 1x without added weight, 2x with 5kg plate, and 1x with 10 kg plate.

In general, very happy with my progress :)

Tía:
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11032025 - Abrazos.
#TIA | #entrenamiento #funcional #crossfit #calistenia #training #mastodon #fediverse #fediverso #pixelfed

Finally ordered a hex trap bar for deadlifts. Tomorrow I'll restart my #workout regime after 3 weeks off.

I also need to catch up on #crossfit open workouts. Didn't even look at the 2nd workout until yesterday. I will probably just do one per week on Saturdays for the next 3 weeks.

#workoutOfTheDay was core today.

4x
* 30" Hollow Hold
* 30" Shuttle Runs
* 30" Sit-Ups
* 30" Step Ups
* 1' Rest

4x
* 30" Walking Lunges
* 30" Tuck Ups
* 30" Up-Downs
* 30" Weighted Sit-Ups (14lbs medball)
* 1' Rest

#AMRAP 15'
* 8m Dumbbell Front-Rack Walking Lunges (2x10kg)
* 15 Weighted Sit-Ups (same medball)
* 6 Dumbbell Front-Rack Box Step Overs (2x10kg)
* 8 Tuck-Ups
* 12 kcal Row Erg

Les 25.1 des #Crossfit Games présentés en partenariat avec les gardes frontières des EU.

J'aime beaucoup ce sport mais ça, ça dégoûte.

Pays de cons.

Today's #Workout

Warm up: Burgener like warm up practicing dip / extend / front squat - then dip - extend - push jer

Strength: 5x E2MOM 3 squat cleans + 3 push jerks #SquatClean #PushJerk
- 20 kg
- 22 kg
- 24 kg
- 25 kg
- 26 kg

Workout: "Scouts: 3 rounds for time (timecap 12:00)
- 15 m front rack walking lunges (barbell 20 kg)
- 15 ring rows (could not get banded pull ups with the bands)
- Finished in 6:31

did stuff, moved, still not a fan of overhead weight (thanks unstable hyper-mobile shoulders)

#workoutOfTheDay

First working on Squat Cleans and Push Jerks. Keeping in mind my shoulder I went in carefully...

5 sets of 3, did 25 / 27 / 30 / 32 / 35kg on the bar. In the end I'm really happy that even the push jerks went painlessly!

Then the actual #workout: "Scouts"

3 rounds for time
* 15m Barbell Front Rack Walking Lunges (42.5/30)
* 15 Strict Pull-Ups

Finished in 8'06"

Scaled to doing the lunges with 25kg on the bar, and 15 elastic assisted pull-ups each round.

Pleased with my progress - going from needing two heavy elastics for the pull-ups to now one :)

3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads (22.5kilos)
30-foot walking lunge (2 x 15 feet)

After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

#workoutOfTheDay

First 5 sets of 3 bench presses, aiming at 75-80% of 1RM. Finished with 49kg on the bar.

Then the deadly #wod: "Nine Rings

In teams of two, each partner does

Men: 50 - 40 - 30 - 20 - 10kcal row
Women: 40 - 32 - 24 - 16 - 8kcal row

A rows 50kcal, B rests, B rows 50, A rests, A rows 40, ... and so on.

Finished in 19'05" I'm still recovering from that one...

This year will be the first time since 2013 where I will not register for the CrossFit Open. I do not train in a box anymore and I can compare myself every day on Beyond The Whiteboard where I track my #workout.

I will still do the workouts, but I'm traveling for the first 2 weekends so having an official score wouldn't happen anyway.

نحوه اجرای صحیح حرکت بک اسکات (Back Squat)

هالتر را روی پشت شانه‌ها قرار دهید و آن را محکم نگه دارید.
پاها را به اندازه عرض شانه باز کنید و پشت را صاف نگه دارید.
به‌آرامی پایین بروید تا ران‌ها حداقل موازی زمین شوند.
زانوها نباید از نوک انگشتان پا جلوتر بروند.
با فشار از پاشنه‌ها، به وضعیت ایستاده برگردید.

https://dragogym.club/blog/the-back-squat

#crossfit
#bodybuilding
#fitness
#sport