Today's #Workout

Mobility: 2 rounds
- 10 banded pass overs
- 10 manmakers

Warm up: 8 min AMRAP
- 3 power snatch (empty bar, 15 kg)
- 3 2" pause front suqat (emtpy bar, 15 kg)
- 10 deadbugs
- 4 up-downs
- 8 box step ups

Strength: 6x every 90 sec: 2 2" pause front squat (at around 80% of 1RM) #PauseFrontSquat #FrontSquat
- 35 kg
- 36 kg
- 37 kg
- 38 kg
- 39 kg
- 40 kg

Workout: Camaro (scaled to)
- 2 rounds:
- 15 power snatch (empty 15 kg bar)
- 15 bar facing burpees
- Finished in 4:37
- At minute 6: 2 rounds:
- 12 overhead squats (empty 15 kg bar)
- 12 burpee box step overs (20 in)
- Finished in 4:26
- At minute 12: 2 rounds:
- 10 squat snatch (emtpy 15 kg bar)
- 10 burpee box get over (24 in)
- Finished in 4:55

Getting into the WODs again, having fun, this one left me quite flushed for a while after, but I kept a good tempo & scaled well since goal was 4:00 per round and timecap 5:00 to get some at least some rest between parts.

Today's #Workout

Mobility:
- 15 Hip CARS each side
- 15 90/90

Warm up: 8 min AMRAP
- 10 deadbugs
- 10 Cossack squats
- 10 Kip swings
- 3 broad jumps
- 3 front squats (25 / 30 kg)

Strength: Front squats 5x3 #FrontSquat
- 39 kg
- 40 kg
- 41 kg
- 42 kg
- 43 kg

Workout: 3 rounds, 5 mins each
- 10 knee raises
- 10 burpee broad jumps
- 10 tuck ups
- 10 burpee broad jumps
- 10 knee raises
- rest until the 5 mins are up
- 3:03 / 3:06 / 2:58

Happy my "engine" is not completely gone after 6 months of mostly strength training and little cardio / HIIT workouts.

Today's #Workout - Strength training upper body week 7 - day 6

Warm up:
- 5 min erg bike
- 2 rounds
- 8 m banded lateral walk e/s
- 5 down dog to cobra
- 10 overhead deadbugs (5 kg)
- 2 rounds
- 10 American KB swings (12 kg)
- 10 goblet squats (12 kg)

Front squats #FrontSquat
- Warm up: 5x25 kg, 5x 30 kg
- Work: 5 rounds
- 5x 35 kg
- 2 min rest

Plyo + Core + Grip: 5 rounds
- 3 Tuck jumps
- 3 Broad jumps
- 10 weighed sit ups (8 kg)
- 32 m farmer carry (2x 16 kg)

Cool down
- Lacrosse ball hamstrings, pecs, lats, glutes

Last training of this program, my upper body strength has increased nicely, I can see my biceps & triceps when I flex Now I just need to decide how I plan my next weeks / months

Today's #Workout - Strength training upper body week 5 - day 2

Warm up:
- 0,5 km walk
- 2 rounds
- 10 banded plank knee to elbow
- 10 glute bridge march step
- 15" adductor plank e/s
- 2 rounds
- 3 ATG squat 3" pause e/s
- 10 goblet squats with band around the knees (12 kg)
- 8m banded lateral walk e/s

Plyometrics: 10 rounds
- 1 box jump (start low, build in height) 2x 25cm, 2x 28 cm, 2x 30 cm, 2x 31 cm, 2x 34 cm, 1x 35 cm (new PR!) #BoxJump #PR
- Rest as needed

Squats: 20 min EMOM
- Odd minute: 2 back squats 32 - 34 - 36 - 38 - 40 - 42 - 44 - 46 - 48 - 50 kg #BackSquat
- Even minute: 2 front squats 22 - 24 - 26 - 28 - 30 - 32 - 34 - 36 - 38 - 40 kg #FrontSquat

Core: 3 rounds
- 60" plank
- 10 banded clam shell side plank e/s

Cool down
- 55" dead hang on the bar
- 2 mins reclined hero (instead of couch stretch e/s)
- 3 mins leg up the wall
- 1 km walk

Today's #Workout - Strength training upper body week 3 - day 6

Warm up:
- 4 min erg bike
- 3 rounds
- 3 ATG squats e/s
- 15" adductor plank e/s
- 1 single leg box (stacked plates) jump e/s (13 cm)
- 4 dumbbell deadlifts into 4 thrusters (8 kg)

Front squats #FrontSquat
- Warm up: 5x 15 kg, 5x 20 kg, 5x 25 kg, 5x 30 kg
- Work: 5x 5 35 kg

Plyo & Core: 6 rounds
- 3 box jumps (31 cm) #BoxJump
- 16 m front rack carry (20 kg)
- 2 min rest

Cool down
- Lacrosse ball glutes, hamstrings, pecs, lats

Today's #Workout - Strength training upper body week 1 - day 2

Warm up:
- 2 rounds
- 4 ATG squats with 3" pause at bottom, e/s
- 8 m banded lateral walk e/s
- 2 rounds
- 10 overhead deadbugs
- 8 KB taters (10 kg)
- 3 single leg wallball around the world (e/l e/s)

Plyometrics: 10 rounds
- 1 box jump (30 cm) #BoxJump
- Rest as needed

Squats: 20 min EMOM
- Odd min: 2 back squats, increasing weight (32 - 34 - 36 - 38 - 40 - 42 - 44 - 46 - 48 - 50 kg) #BackSquat
- Even min: 2 front squats (22 - 24 - 26 - 28 - 30 - 32 - 34 - 36 - 38 - 40 kg [this is btw a #PR - I haven't front squatted in ages, and the last 1RM was 35 kg]) #FrontSquat

Cool down
- Lacrosse ball glutes
- Foam roll hamtrings
- Foam roll quads
- Lacrosse ball pecs
- Lacrosse ball lats

Still sore from Friday & Saturday, I felt the last squats in my quads a lot. Tomorrow I'm doing 12 days of Christmas wod, so that'll be fun: I will just pass out at dinner and don't give a fuck about what kind of bullshit goes on

I was so tired … but I still came and did my front squats. I felt better after moving! #lifting #oldpeoplelifting #frontsquat #over60 #healthyaging #vigour #dignity #silversparks #queercoach

#WorkoutOfTheDay

Tests, for time

* 1 mile run / 2km row
* Bar hang

Rowed 2km in 8:33, had to stop a few times (right shoulder...)
Hung only 53 seconds before my lower arms started cramping like crazy

Then 5 rounds of 5 reps #FrontSquat, where I ended at 40kg.
#crossfit #wod #endgame #crossfitLife #gym #fitness #weightlifting #cardio

Whoop! New #pr #FrontSquat! 40kg! Up from 28kg a bit over a year ago... (atleast that's the last result I logged)

Today's #workout

Warm up:
Teams of 5:
- one runs a shuttle run with burpee (3-6-9-12m)
- 2 hold plank
- 2 ready to run

- air squats
- air squats with kettle bell held in front
- lizard to twisted lunge
- cat / cow

Strength: Front squat
- 15 mins to build to a heavy front squat (5 rep)
- 5x5 front squats (every 3 mins)
Got 30-30-32-32-33 kg Working on form!

Then conditioning: shuttle run
12 min AMRAP
- 2/4/6/8/... Toes to bar (knee rises for me)
- 10 m walking lunge with kettle bell (took 6kg)
- 20 x 7,5m shuttle runs
Did 4 full rounds + 10 knee rises

Third year training! Started December 22, 2019. Had some ups and downs but still keeping at it, breaking PRs #kangaroo #wod #workoutoftheday #crossfit #deadlift #backsquat #frontsquat #snatch #weightlifting