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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: 10 min AMRAP - 30 second machine - 5 kip swings - 3 negative pull ups (1st round) / 3 ring rows (next rounds) - 3-5 sec top of ring hold + slow controlled negativeGymnastics: 6 rounds, 40 sec work, 20 sec rest 🤣 - (toe assisted) ring dips - (toe assisted) top of ring holdWorkout prep: 2 rounds - 4 cal erg bike - 2 jumping pull upsWorkout: for time, 10 min time cap, goal 5-7 min (scaled to) - 21 cal erg bike - 30 jumping pull ups - 21 cal erg bike Finished in 5:02I was happy I could do the stuff since I pulled my left hamstring yesterday (hello, POP noise) and didn't want to force it, but the scaling went ok,<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 one after the week in Berlin. Not much energy...First gymnastics part: 6 rounds of 40' work and 20' rest, alternating between: * Ring Dips * Ring Support Tuck UpsWent fairly well. Even the dips, which suprised me to no end.Then a "Mayhem Classic <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>" * 24/30 kcal Air Bike * 20 Bar Muscle Ups * 24/30 kcal Air BikeTime cap: 10'I finished in 6'10", doing * 36kcal row * 20 Jumping Chest-To-Bars * 36kcal row<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>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>Warm up: - 2 mins row - 10 min AMRAP - 10 banded pass throughs - 4 world's greatest stretch - 4 up dows - 10 sit ups - 4 hang muscle snatch (empty bar)Workout prep: 3 rounds - 2 hang power snatch (build weight) - 2 burpee over the bar - 4 v-ups (sit ups) - 4 wall balls (4 kg)Workout: "Dignan" <a href="https://fedi.kcore.org/tags/Dignan" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Dignan</a> 10 min AMRAP - 10 hang power snatch (20 kg) - 10 burpee over the bar - 10 v-ups (scaled to sit ups) - 10 wall balls (4 kg) Managed 3 rounds & 9 reps. I was happy the HPS went well, and that the wall balls went without issues with 4 kg ball.Mini pump: 4 rounds - 10 barbell Romanian deadlift (35 kg) - 30" rest - 10/10 DB step ups (2x 5kg) - 30" rest - 15/15 KB side bend (16 kg) - 2' rest I did 4 rounds (other people left at 3), the first two rounds I did the RDL from the floor, asked coach Kevin what to do since I didn't feel anything in the hamstrings, opted to stack two plates (10cm) and do negative RDL, then I felt something finally.<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>

YoraI think pro-Wrestling would be a strong contender. The most passionate and authentic form of stage performance.But not that American big TV crap. It would have to be Mexican or Japanese or something even more obscure.Torea-Luchador!<a href="https://mastodon.gamedev.place/tags/VtM" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#VtM</a> <a href="https://mastodon.gamedev.place/tags/WoD" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WoD</a> <a href="https://mastodon.gamedev.place/tags/ttrpg" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#ttrpg</a>

Yora<a href="https://mastodon.gamedev.place/tags/VtM" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#VtM</a> question:What would be the funniest, but still believable subculture for a Toreador to really get into?<a href="https://mastodon.gamedev.place/tags/WoD" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WoD</a> <a href="https://mastodon.gamedev.place/tags/ttrpg" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#ttrpg</a> <a href="https://mastodon.gamedev.place/tags/vampire" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#vampire</a>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>Warm up: Banded 7Strength: <a href="https://fedi.kcore.org/tags/BenchPress" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#BenchPress</a> - Max reps bench press at last week's weight + 2,5kg --> 8x 30 kg (up from 27 kg) - Rest 1 min - Max reps at 50% of first weight --> 50x 15 kgSkill practice - Zombie rope climbs - Pike push ups (knees on box)Workout: "Royal Tenenbaum" <a href="https://fedi.kcore.org/tags/RoyalTenenbaum" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#RoyalTenenbaum</a> scaled to 3 rounds of - 3 rounds: - 2-1-1 zombie rope climbs - 6 box pike push ups - 35 single unders - 2 mins rest Did it in 4:25 - 3:20 - 3:25Did it, somehow, after a fun day of driving to Brussels in the morning and to Antwerp over lunch (which I could not have due to lack of time, so I swapped it for a protein bar, some cake and plenty of coffee)<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>Warm up: banded 7Strength: 5x6 Z press (seated strict press, barbell) <a href="https://fedi.kcore.org/tags/SeatedZPress" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#SeatedZPress</a> - 18 kg - 19 kg - 20 kg - 21 kg - 21 kgAccessory: 4 rounds - 10 dumbbell Tate press (8 kg) - 10 Pallof press each arm (35 kg band) - 10 lateral raises each arm (4 kg)Core finisher: 4 rounds - 20" elbow plank - 10" rest - 20" hollow hold (ish) - 10" restEnjoying the "gym bro" hour, some strength & accessory, good music<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> Easter Team <a href="https://fedi.kcore.org/tags/WOD" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WOD</a> egg- hunt!🥚 with <a href="https://fedi.kcore.org/@sadedoes" class="u-url mention" rel="nofollow noopener noreferrer" target="_blank">@sadedoes</a>Gotta collect 'em all, 6 colours. Each colour represents 1 <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a> to do**Blue** 3x * 10 Synchro Toes-To-Bar / Knee Raises * 12 Synchro Hang Power Cleans with 1 DB * 12 Synchro Push Jerks with 1 DB**Green** You-Go-I-Go * 30kcal Ski * 30kcal Row * 30kcal Echo Bike * 30Kcal Bike**Orange** Synchro 4-8-12-16-20 * Up-Downs * Box Get Overs (2x20")**Pink** 3x Synchro * 10 Dumbbell Snatches * 15 Weighted Walking Lunges * 20 Goblet Squats**Yellow** * 6 Wall Walks You-Go-I-Go * 12 Passing Sit-Ups * 20 Passing Wall Balls * 12 Passing Sit-Ups * 6 Wall Walks You-Go-I-Go**Purple** 3x * 12 Burpees over planking partner * 12 High Five Push-Ups * 30m Partner Carry<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/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: - 200 m run - 3 burpees over planking partner - 5 push-up high five partner - 10 m carry partnerWorkout: with partner, search for the hidden eggs and find one of each color, then do the workout - Blue: 3 rounds, synchro - 10 toes to bar -> knee raises - 12 1DB hang power clean - 12 1DB push jerks - Green: IGYG (order of machines does not matter) - 30 cal row - 30 cal ski - 30 cal echo bike - 30 cal erg bike - Orange: synchro, 4 - 8 - 12 - 16 - 20 - Shuttle runs (-> up downs) - box get overs - Pink: 3 rounds, synchro - 10 1DB snatch - 15 1DB walking lunges - 20 goblet squats - Yellow: - 6 wall walks IGYG - 12 passing ball sit ups - 24 passing wall balls - 12 passing sit ups - 6 wall walks IGYG - Purple: 3 rounds - 12 burpees over planking partner - 12 push up high-five - 30 m partner carryFun! Carrying <a href="https://fedi.kcore.org/@jan" class="u-url mention" rel="nofollow noopener noreferrer" target="_blank">@jan</a> was fairly easy 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>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutOfTheDay</a> An before-easter-dinner-at-my-family-workout to get tired and not care about possible drama...First finding 1RM deadlift. Last 1RM was from march 2024, at 123kg... with the support of the coach I lifted 130kg off the ground today :D <a href="https://fedi.kcore.org/tags/PR" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#PR</a>Then the fitness test "Cold Shoulder" which I have done two times before, but earlier I had serious shoulder issues so had to switch the burpees for bike erg - not this time :)For time, 5 rounds * 6 Deadlifts (60/80) * 9 Toes-To-Bar *12 Burpee Box JumpsI dropped the weight to 70kg and switched the toes-to-bar for leg raises, and finished in 11'40". Happy with the results :) <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/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: - 3 min row - 8 min AMRAP - 5 inchworms - 10 banded good mornings - 10 alternating v-ups - 10 box step ups - 5 (empty barbell) deadliftsStrength: 15 mins to find a new 1RM deadlift <a href="https://fedi.kcore.org/tags/deadlift" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#deadlift</a> - 5x 45 kg - 4x 55 kg - 3x 65 kg - 1x 75 kg - 1x 80 kg - 1x 85 kg - 1x 90 kg (5 kg more than previous PR)Workout: ¨Cold Shoulder" 5 rounds for time, time cap 15:00 <a href="https://fedi.kcore.org/tags/ColdShoulder" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#ColdShoulder</a> - 6 deadlifts (60/80kg) scaled to 50 kg - 9 toes to bar scaled to knee raises - 12 burpee box jump, scaled to stacked plates jump (25 cm) Finished in 11:56workout needed to face the family at dinner, and happy to increase my deadlift without having worked much on it 😃<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 bench presses! Continuation of the max-rep-bench press, 1' rest, and then max-rep again @ 50% weight.Added 3kg over last week, increased reps too ;)28 reps @ 40kg, and 65 reps @ 20kg. (last week was 26 and 36)After that the <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a> "Fleetwood Mac"10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 * Devil Presses (10/15) * 100m run after each setI scaled to doing the devil presses with 9kg dumbbells (could have used the 10s but those were taken), and doing 200m bike-erg instead of running.It went fairly well, finished in 12'.<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>Mobility: banded 7sWarm up: 8 min AMRAP - 2x16m shuttle runs - 10 ring rows - 5 bench press (empty 15 kg bar) - 3 up downsStrength: Bench press time! <a href="https://fedi.kcore.org/tags/BenchPress" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#BenchPress</a> - Max rep bench press at 60% of 1 RM plus 2 kg (per week, week four) -> 15 reps at 27 kg (2 kg up from last time) - 1 min rest - Max rep at 50% of weight above -> 40 reps at 15 kgWorkout: "Fleetwood Mac" 5 RFT (time cap: 18:00) - 10 - 9 - 8 - ... - 1 Devil Press (7,5 kg) - 100 m run after each setThis turtle 🐢 managed to do it intermediate (not scaled for once!) and finish within time cap in 17:21. Then I died on the floor for a few minutes.<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 some snatches62 Hang Squat Snatches. Did 12.5 / 13.5 / 14.5 / 15.5 / 16.5 / 17.5kg, which is 3kg more than last time! 🥳 3x3 Snatch High Pulls, which i finished at 5kg heavier than last time.<a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Workout</a>: "Reo Speedwagon" 3x * 12 Box Step-Ups (20/24) * 12 Pull-Ups3x * 8 Box Jumps (20/24) * 8 Chest To Bars3x * 4 Box Jumps (24/30) * 4 Bar Muscle UpsSeems I was unable to read and comprehend numbers today... so I ended up doing the beginner scale but not doing box jumps because of a rather sore knee.3x * 10 Box Step-Ups * 10 Ring Rows3x * 10 Box Step-Ups * 10 Jumping Pull-Ups (should have been 8)1x * 10 Box Step-Ups * 10 Jumping Chest-To-Bars 2x (here I figured out that it was less) * 4 Box Step-Ups * 4 Jumping Chest-To-Bars<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/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/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>

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 upStrength 1: 6x every 1:30 <a href="https://fedi.kcore.org/tags/HangSquatSnatch" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#HangSquatSnatch</a> - 2 hang squat snatch (2 rounds 20 kg, 4 rounds 21 kg)Strength 2: 3x every 1:30 - 3 snatch high pull (30 kg) <a href="https://fedi.kcore.org/tags/SnatchHighPull" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#SnatchHighPull</a>Workout: "Reo Speedwagon" <a href="https://fedi.kcore.org/tags/ReoSpeedwagon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#ReoSpeedwagon</a> for time, time cap 14:00, scaled to: - 3 rounds - 10 box step ups (20 in) - 10 ring rows - 3 rounds - 8 box jumps (10 in) - 8 jumping pull ups - 3 rounds - 4 box jumps (10 in) - 4 jumping chest to bar Finished in 8:45My body felt awful today. The snatches were unstable, my shoulders were all over the place, and the workout was meh. But I went, I did it, and tomorrow we do it all over again.<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 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>

0Sekhmet0<a href="https://chaos.social/@afelia" class="u-url mention" rel="nofollow noopener noreferrer" target="_blank">@afelia</a> ach, als <a href="https://mastodon.pnpde.social/tags/WoD" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WoD</a> Spielerin schockt mich eine Bastet nicht.

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>

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