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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 another 20 rep back squat, at 50-60^ 1RM + 2.5kg. Which ended for me at 55kg.Then the <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a> "Rolling Stones"5 rounds for time * 10 Right Arm Dumbbell Cleans (22.5/32.5) * 10 Left Arm Dumbbell Cleans * 20 Wall Balls (14/20)I scaled this to dumbbell cleans @ 10kg, and wall balls with a 12lbs ball. I guess next time I can go a bit heavier, but my legs are jelly now...Finished in 12'01"<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/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/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>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>Mobility: - 20 90-90 - 20 90-90 into hip thrust - 10 toe grab squatsWarm up: 8 min AMRAP - 10 alternating Cossack squats - 10 banded good mornings - 10 deadbugs - 5 back squats (empty)Strength: 15 mins to do 20 rep <a href="https://fedi.kcore.org/tags/BackSquat" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#BackSquat</a> - 10 back squats (25 kg) - 10 back squats (35 kg) - 15 back squats (41 kg) - 20 back squats (46 kg, 1 kg up from last time - somehow it was feeling heavier at 41 than it was the previous time, so I did not increase the prescribed 2.5-3 kg)Workout prep: 2 rounds, to find workout weight - 4 db cleans, right arm - 4 db cleans, left arm - 4 wall ballsWorkout: ¨Rolling Stones" 5 RFT, time cap 14 mins - 10 DB cleans, right arm (10 kg) - 10 DB cleans, left arm (10 kg) - 20 wall balls (3 kg) Finished in 11:03, I did the first round with 4 kg wall ball but decided to go down to 3 kg for my wrists, it's been a while since I've done wall ballsThe programmer(s) are frigging sadist, putting a 20 rep back squat and then another 100 squats (wall balls) in the wod.<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 17, run 1/3It's not a lucky period. I was supposed to do a tempo session with 10' warm-up at slow pace and 3x10' at fast pace but my left knee didn't like it, so I did just one interval and stopped.As soon as my calf gets better, the knee, a part of my body that has never bothered me so far, inexplicably hurts.The plan now is to focus on knee exercises in my strength training and try to complete all 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>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutoftheday</a> 🌡️ mobility 20'x4: 1️⃣ Scapular pull-up x10 2️⃣ Backward lunge & twist @ 8 kg x8/side 3️⃣ Turkish get-up @ 4 kg x2/side 4️⃣ Push-up x4 5️⃣ Elevated calf raise @ 16 kg x10/side 6️⃣ Step up @ 35 cm, 8 kg x10/sideMy calf is slightly better but it's not totally healed yet. Anyway I hope tomorrow I can finally go for a run. With regular shoes 😄, I've decided to use the barefoot shoes for walking at the moment.<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>

DesRoinAfter a good morning <a href="https://mstdn.social/tags/swim" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#swim</a> I've decided to go on a little <a href="https://mstdn.social/tags/bike" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#bike</a> <a href="https://mstdn.social/tags/ride" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#ride</a> 😎✌🏻 So that sums up my training week at 11h... I'm so close to the goal of 12+ hours every week till July to be able to get through the <a href="https://mstdn.social/tags/ironman" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#ironman</a> 70.3 in <a href="https://mstdn.social/tags/luxembourg" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#luxembourg</a> 😬👉🏻👈🏻 <a href="https://mstdn.social/tags/triathlon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#triathlon</a> <a href="https://mstdn.social/tags/trilife" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#trilife</a> <a href="https://mstdn.social/tags/triathlontraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#triathlontraining</a> <a href="https://mstdn.social/tags/swimbikerun" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#swimbikerun</a> <a href="https://mstdn.social/tags/exercise" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#exercise</a> <a href="https://mstdn.social/tags/sports" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#sports</a> <a href="https://mstdn.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://mstdn.social/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> Half marathon training Week 16, run 1/3Knee problem is gone 🎉 and I went out for an easy run with my new and first pair of <a href="https://ohai.social/tags/barefoot" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#barefoot</a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> shoes: the <a href="https://ohai.social/tags/Xero" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Xero</a> Aqua X Sport.From the first strides some differences are striking: overstriding hurts the heel and there's no energy returned because there's no cushioning.Therefore even being light on your feet is enforced and core engagement is crucial. I got the hang of it after 20'.The day ended with <a href="https://ohai.social/tags/Korean" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Korean</a> <a href="https://ohai.social/tags/BBQ" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#BBQ</a> 😋<a href="https://ohai.social/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 a gymnastics piece, working on strict pull-ups. EMOM 6' * Odd minute: 4-6 Chin Ups * Even minute: 3-5 Strict Pull-UpsThey went OK but the last set was ... interesting.Then the <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>: "Count Dooku"<a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AMRAP</a> 2' * 10 Front Squats (42.5 / 60) * 10 Box Jump Overs (24 / 30) * Max Reps Ring Rows 2' RestContinue 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.<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/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/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FunctionalFitnessEndgame</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/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: - 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 throughGymnastics skill work: 6 min EMOM - Odd min: 4-6 pull ups (modified to seated/toe assisted) - Even min: 5-7 ring rowsWorkout: "Count Dooku" 2 min work / 2 min rest, time cap 26 mins (=7 work rounds) <a href="https://fedi.kcore.org/tags/CountDooku" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#CountDooku</a> - 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 17:55I 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.<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 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 + RRScaled 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.<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/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</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/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</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> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#weightlifting</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutoftheday</a> Full body workout at the pool.x3: [water at chest level, by the edge] 1️⃣ dips x10 2️⃣ chest raise x10 3️⃣ standing lateral leg raise x15/side 4️⃣ standing kickback x15/sideCore x3: 5️⃣ L-sit on the pool stairs - 30s 6️⃣ One leg wall-sit (water at shoulder level) - 30s 7️⃣ Reverse knee tuck (water at shoulder level) x15Plyometrics x3: [water at chest level) 8️⃣ squat jump x15 9️⃣ single leg hop x20/side+ playing with the kids<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: 2 rounds - banded 7s - weighed straight arm shoulder circlesStrength: E3MOM 4x <a href="https://fedi.kcore.org/tags/PauseBenchPress" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#PauseBenchPress</a> - 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<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 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 <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a>: "Kylo Ren" * 50 Deadlifts (70/102) (+- 55% 1RM) * 50 Bar Facing Burpees Partition as desiredFinished in 7'10", doing the deadlifts @ 67kg, and slicing it up in 5 rounds of 10 each.<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> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#weightlifting</a>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>Warm up: 10 min AMRAP - 3 inchworms - 3 clean deadlifts (empty bb) - 3 clean pulls - 3 hang muscle cleans - 3 strict presses - 10 deadbugsStrength 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 restWorkout: "Kylo Ren" for time (time cap: 12:00) <a href="https://fedi.kcore.org/tags/KyloRen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#KyloRen</a> - 50 deadlifts - 50 bar facing burpees Partitioned into 5 rounds for me, with 48kg for the deadlifts, finished in 7:43Scaled the wod ok, since goal was 6:00-8:00, working on the clean & jerks, trying to get the weight & form right<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> The day didn't go as planned. It's spring school break and the kids are taking each a <a href="https://ohai.social/tags/swimming" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#swimming</a> class in the morning.So I played for 1h with my eldest in the small pool while the youngest was taking his class.At 18 I went <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a>, but I immediately felt a pain in my left knee that didn't ease up with further strides.So I gave up, walked back home and applied a heating patch.I hope everything will be ok for my next run on Thursday 🤞<a href="https://ohai.social/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> Today 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/core" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#core</a> 3x * Single Arm Kettlebell Deadlifts (8 / 10 / 12kg) * Bottom-up presses (same KB) * 30" Plank Hold * 1' RestThen an <a href="https://fedi.kcore.org/tags/EMOM" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#EMOM</a> of 20' * 30" Sorensen Hold (4kg / 4kg / 8kg / 8kg KB) * 12 Bicycle Crunches * 10 Rower Pikes * 30" Hollow Hold * 1' Rest<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/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/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 15, run 3/3Lovely weather again ☀️😄 and I completed all of my workouts this week 👍 Sadly though I got back home and found out that the boys only left me a tiny piece of the tiramisù I made yesterday. I guess I should be thankful they didn't eat the whole thing 😋<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> was suffering in the sunFirst a <a href="https://fedi.kcore.org/tags/snatch" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#snatch</a> complex. This was to really start carefully, since it's something I'm not confident in wrt my shoulder issues.<a href="https://fedi.kcore.org/tags/EMOM" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#EMOM</a> 10' * 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead SquatStarted at 7.5kg (training bar), and built up to 14.5kg :D which went painlessly and in good form. Happy about that :)Then 3x 3 Snatch Pulls, which I did at 17.5, 27.5 and 37.5kg. Felt good.Next was the <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#wod</a> "Action Hank"21 - 18 - 15 - 12 - 9 - 6 * Deadlifts (57 / 85) * GHD Sit-Ups / V-UpsI did the deadlifts with 50kg on the bar, and V-Ups. Finished in 8'10".<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> <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/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#weightlifting</a>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>Warm up: Burgener warm up - 5 down & finish - 5 down & finish high pull - 5 muscle snatches - 5 power lands - 5 squat lands - 3 high hang snatch + 3 hang snatch + 3 snatchStrength 1: EMOM 10:00 - 1 Power snatch + 1 Hang Snatch + 1 Overhead Squat (20 kg)Strength 2: 3x every 2 mins: - 3 snatch pulls (30 kg)Workout: "Action Hank"For time, time cap 12:00 - 21 - 18 - 15 - 12 - 9 - 6 - deadlift (48 kg) - V-ups (scaled to ab-mat sit ups with 4 kg med ball) Finished in 11:15It 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 😓<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 15, run 2/3Today the weather is lovely, sunny with a temperature of 15°C during my run this morning. 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.<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 &s + pec stretchWarm up: 8 min AMRAP - 30" skipping rope - 10 single arm upright DB rows (5 kg) e/s - 5 (empty) barbell bench press - 10 deadbugsStrength: <a href="https://fedi.kcore.org/tags/BenchPress" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#BenchPress</a> - Max bench press at 50-60% of 1RM + 2,5-5kg -> 16x 25kg - 1 min rest - Max bench press at 50% of above weight -> 26x 15 kgWorkout: 15 min AMRAP - 16 cal row - 19 DB bench press (scaled to 7 kg) Did 4 rounds + 10 presses (4+26)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)<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>

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