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#workout

31 posts31 participants1 post today
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#workoutOfTheDay

First a gymnastics piece, working on strict pull-ups.

EMOM 6'
* Odd minute: 4-6 Chin Ups
* Even minute: 3-5 Strict Pull-Ups

They went OK but the last set was ... interesting.

Then the #Workout: "Count Dooku"

#AMRAP 2'
* 10 Front Squats (42.5 / 60)
* 10 Box Jump Overs (24 / 30)
* Max Reps Ring Rows
2' Rest

Continue until 100 ring rows.

Finished in 21'12", scaling the front squats to 30kg on the bar, the box jump overs at 20" (I'm short), and spacing the ring rows in 6 rounds, doing 25 / 20 / 17 / 17 / 16 / 5.

#wod#crossfit#endgame
Public
sadedoes

Today's #Workout

Warm up:
- 10 banded lateral steps each side
- 10 banded squats
- 10 banded steps front/back
- 10 supinated banded pull aparts
- 10 45degree pull aparts e/s
- 10 overhead pull aparts
- 10 supinated elbow in pull apart
- 10 banded pass through

Gymnastics skill work: 6 min EMOM
- Odd min: 4-6 pull ups (modified to seated/toe assisted)
- Even min: 5-7 ring rows

Workout: "Count Dooku" 2 min work / 2 min rest, time cap 26 mins (=7 work rounds) #CountDooku
- 10 front squats (20 kg)
- 10 box step overs
- max ring rows
- Continue until reaching 100 total ring rows
- Took me five rounds (with 5 seconds to spare) so total time of 17:55

I scaled correctly this time, after the workout with 25 kg front squats where I couldn't finish a round, I decided 20 kg was enough today.

#CrossFit#CrossfitForYoga#Wod
Public
WTL

Friday #Workout:
210 seconds of plank.
22 mins of yoga for runners.
23.28 KM of #Running (Light rain, 0°C, 100% humidity, & 17 km/h wind)

Plank & double-yoga was good (figured I could use some extra stretching).

Started in the cold rain and started the run, puttered along the Voyageurs pathway to the Chief William Commanda Bridge to discover that the city had closed it again (snow!), so doubled back, over Chaudiere bridge, and gleefully ran in the rain. So very tired at the end, though.

Grid of iOS screenshots: 1) Timer app showing 03:30.96. 2) Apple Fitness Strong Core Yoga for Runners, 11 mins. 3) Apple Fitness Powerful Glutes Yoga for Runners, 11 mins. 4) Apple Fitness Running Details: Total Time: 2:45:27 Total Distance: 23.28 KM Average Pace: 7’06”/KM 5) Environment Canada site showing Light rain, 0°C, 100% humidity, and 17 km/hr wind.
Grid of four photos: 1) Rideau Falls under a grey sky. 2) The Alexandria Bridge seen from a pier on the Gatineau side under a grey sky. 3) Paved recreational path through a park with bare trees on the left and conifers on the right. 4) North entrance to the Chief William Commanda Bridge with the gate closed because it snowed a few days ago. 👿
Grid of four photos: 1) Rideau Canal Western Pathway curving off to the left with the partially filled canal on the right. 2) The Flora active use bridge over the Rideau Canal. 3) Closeup of a fir branch, wet from rain. 4) Recreational pathway though a park with trees on the left, and snow/ice on the path and a bench on the right.
Public *
Noisette Dor

Le jeudi soir c'est salle de sport après le travail 🤓 #running + #musculation , travail sur tapis (j'aime pas caaaaaa) avec des toutes petites pentes de temps en temps et une accélération à 4'30 sur 500m (oui je sais c'est une vitesse de croisière pour certain.e.s 😅) et des charges pas trop lourdes sur les cuisses (pas l'envie qui manquait ) bon vendredi tout le monde ! #sport #motivation #salledesport #runnersofmastodon #trail #prepatrail #workout #routine

Capture des écrans des machines en salle de sport , course tapis développé assis et presse a cuisses
Capture de suivi de sport , tirage horizontal et divers exercices de renfo
Selfie de nuit en sueur
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#workoutOfTheDay

First a bench press part.
Max Rep Bench Press @ 50% 1RM +5kg (37kg), and then max reps at 50% of that.

Did 26 @ 37kg, and 37 @ 20kg.

Then "Imperial March"
* 100 Double Unders
* 30m Dumbbell Front-Rack Walking Lunges
* 15 Push-Ups + Renegade Rows
* 75 DU
* 24m DB FR Walking Lunhges
* 10 PU + RR
* 50 DU
* 16m DB FR Walking Lunges
* 5 PU + RR

Scaled it to single unders, and doing the dumbbell work with 2x12.5kg.

Finished in 8'38", which was a good time. Arms are jelly though now.

#wod#workout#fitness
Public
WTL

Thursday #Workout:
210 seconds of plank.
11 minutes of yoga for runners.
10 minutes of strength training.
14.1 KM of #Running (-9°C, -13°C windchill, 84% humidity, and 7 km/hr wind).

Good workouts, and another good run. Snow and ice are still around (watch out for black ice!), but I think it will be largely gone in a couple of days. Weeeeeeee!

Grid of iOS screenshots: 1) Timer app showing 03:30.94. 2) Apple Fitness Mobile Hips Yoga for Runners, 11 mins. 3) Apple Fitness Strength with Gregg, 10 mins. 4) Apple Fitness Running Details: Total Time: 1:34:56 Total Distance: 14.17 KM Average Pace: 6’42”/KM 5) Environment Canada site showing -9°C, -13°C windchill, 84% humidity, and 7 km/hr wind.
Grid of three photos: 1) The Alexandria bridge over the Ottawa River with the sun barely behind the uppermost span, and reflecting off the water, with the snow-covered ground in the foreground. 2) The Chaudiere Falls, with water pouring through most of the channels, including an old stone building with a large red sign saying “Danger: Dam outflow keep out” on it. 3) The Rideau Canal, looking northwards towards the Chateau Laurier, visible in the distance, under a blue sky, with the Rideau Canal Eastern Pathway clear of slow, and the west side of the canal still covered in snow.
Public
sadedoes

Today's #Workout

Warm up: 2 rounds
- banded 7s
- weighed straight arm shoulder circles

Strength: E3MOM 4x #PauseBenchPress
- 8 bench press with 2" pause at the bottom (23 kg - tried 25 kg but could only do 6 reps)

Accessory: 4 rounds
- 10 neutral grip floor press (8 kg)
- 50 m suitcase carry e/s (16 kg)
- 10 strict presses (8 kg)

It was nice doing the "gym bro hour" (patseruurtje) today instead of a wod

#CrossFit#CrossfitForYoga#Wod
Public
WTL

Wednesday #Workout:
210 seconds of plank.
11 minutes of yoga for runners.
10 minutes of strength training.
10 minutes of HIIT (High Intensity Interval Training).
14.09 KM of #Running (-13°C, -20°C windchill, 83% humidity, and 11 km/hr wind).

Good workouts. Looked at the windchill for a looong time before heading out. Decided I was #TeamsShorts because it's April. Turns out it was fine. 🤔

Run itself was good, even with the snow and ice everywhere. …and it will probably be gone by Saturday. 🤣

Grid of iOS screenshots: 1) Timer app showing 03:30.82. 2) Apple Fitness Stress-Free Shoulders Yoga for Runners, 11 mins. 3) Apple Fitness Strength with Gregg, 10 mins. 4) Apple Fitness HIIT with Anja, 10 mins. 5) Apple Fitness Running Details: Total Time: 1:38:50 Total Distance: 14.09 KM Average Pace: 7’01”/KM 6) Environment Canada site showing -13°C, -20°C windchill, 83% humidity, and 11 km/hr wind.
Grid of five photos: 1) Rideau Falls seen flowing into the Ottawa River, with the north shore visible at the top of the frame. 2) Snowy path heading into some bare trees with the sun above in a blue sky. 3) Snowy recreational path in a park with trees on the right and in the distance with a blue sky above. 4) Snowy path through a forest. 5) Snowy field in a park with trees scattered about, and my shadow in the bottom left.
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#workoutOfTheDay

First a strength part:

6x, every 1'30" perform 1 Power Clean + 1 Push Jerk @ 75% of your 1RM.

Did 25 / 27 / 29 / 31 / 32 / 33kg,

Then 3x 3 Clean Deadlifts + Clean Pulls @ 85-90%. Did those three sets at 33kg.

Then the #workout: "Kylo Ren"
* 50 Deadlifts (70/102) (+- 55% 1RM)
* 50 Bar Facing Burpees
Partition as desired

Finished in 7'10", doing the deadlifts @ 67kg, and slicing it up in 5 rounds of 10 each.

#wod#crossfit#endgame
Public
sadedoes

Today's #Workout

Warm up: 10 min AMRAP
- 3 inchworms
- 3 clean deadlifts (empty bb)
- 3 clean pulls
- 3 hang muscle cleans
- 3 strict presses
- 10 deadbugs

Strength 1: 6x every 1:30
- 1 power clean + 1 push jerk
(28 - 29 - 30 - 31 - 32 - 33 kg)

Strength 2: 3 rounds
- 3x (clean deadlift + clean pull) - 35 kg
- 1 min rest

Workout: "Kylo Ren" for time (time cap: 12:00) #KyloRen
- 50 deadlifts
- 50 bar facing burpees
Partitioned into 5 rounds for me, with 48kg for the deadlifts, finished in 7:43

Scaled the wod ok, since goal was 6:00-8:00, working on the clean & jerks, trying to get the weight & form right

#CrossFit#CrossfitForYoga#Wod
Public
WTL

Tuesday #Workout:
210 seconds of plank.
11 mins of yoga for runners.
10 mins of strength training.
10 mins of HIIT.
14 KM of #Running (-7°C, -16°C windchill, 90% humidity, and 36 KM/H wind, gusting to 50 KM/H).

Good workouts, and what a difference from yesterday - welcome to spring in #Ottawa! Everything is covered in snow again, and the wind was very gusty and blowing snow everywhere. Lots of slush near roads too.

It was tough, my shoes got wet, but it was absolutely beautiful to run in. 🧡

Grid of iOS screenshots: 1) Timer app showing 03:30.61. 2) Apple Fitness Stable Ankles Yoga for Runners, 11 mins. 3) Apple Fitness Strength with Sam, 10 mins. 4) Apple Fitness HIIT with Brian, 10 mins. 5) Apple Fitness Running Details: Total Time: 1:47:12 Total Distance: 14.17 KM Average Pace: 7’34”/KM 6) Environment Canada site showing Snowfall Warning, -7°C, -16°C windchill, 90% humidity, and 36 KM/H wind, gusting to 50 KM/H.
Grid of four photos: 1) Park field covered in snow with trees around the edges of the field, also covered in snow. Sky is a uniform grey. 2) Pathways through a forest. Everything is covered in snow. 3) Path through a park with conifers on the left and bare deciduous trees on the right. There’s a bench about 50 metres down the path. Everything is covered in snow. 4) Canada Geese and some ducks sheltering under a huge tree that is covered in snow in the flooded area on the Rideau River.
Grid of four photos: 1) Pathway through a field with young trees and tall plants, all covered in snow. 2) View from the Flora footbridge, looking north along the Rideau Canal Western Pathway, with the Rideau Canal partially frozen over, with the ground and trees covered in snow. Sky is shades of grey. 3) Pathway with young trees on the right and evergreens on the left, all covered in snow. 4) Pathway in a park with large older trees and some benches, once again, all covered in snow.
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