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#Endgame

9 posts9 participants1 post today
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#WorkoutOfTheDay

First some strength: Back squats!
20 reps at 60% of 1RM, which is 52kg for me.

Building up this was:
10 @ 40kg
15 @ 50kg
20 @ 52kg

Then the party started with the #workout "Dee Dee"

5 rounds:
2' AMRAP
* 12 kcal Echo Bike
* 10 Front Squats (with 20.5kg)
* Max Bar Facing Burpees
* 2' Rest

I hate burpees. So much.
Finished 9 / 9 / 8 / 6 / 7...

#wod#crossfit#fitodon
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#WorkoutOfTheDay

#Foundations class, focus #pullups

Warm-Up:

3 rounds
* 15 Banded Face Pulls
* 15 Banded Lat Pull Downs
* 15 Banded Tricep Extensions
* 1' rest

3 rounds
* 10 Dumbbell Flies (@ 7 / 8 / 9kg)
* 10 Skull Crushers (@ 12.5 / 15 / 17.5 kg)
* 10 Two-arm Dumbbell Rows (7.5 / 8 / 10kg)
* 1' Rest

3 rounds
* 5 Ring Rows (3 sec down)
* 5 / 5 Single Arm Dumbbell Rows (@ 20kg)
* 3 Negative Pull-Ups
*1' Rest

The actual #workout:
#EMOM 20'
* 6-10 Challenging Ring Rows
* 5 Negative Pull-Ups
* 6 / 6 Single Arm Dumbbell Rows (20 / 22.5 / 22.5 / 22.5kg)
* 30" chin over bar hold
* 50" Ski Erg

My poor arms :p

#wod#crossfit#endgame
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#WorkoutOfTheDay

First some gymnastics:

6' #EMOM
* 6-8 Chin Ups
* 5-7 Strict Pull-Ups

That actually went quite well. I'm surprised :p Last round wasn't that fantastic though.

#Workout: "Numbuh Four"
* 10 Squat Snatches (47.5/70)
* 10 8m Shuttle Runs
* 30 GHD Sit-Ups
* 10 Squat Snatches
* 30 GHD Sit-Ups
* 10 8m Shuttle Runs
* 10 Squat Snatches

Since I'm still very careful, I took the training bar (7.5kg) and did everything really focusing on technique.

So I scaled it to
* 10 Squat Snatches @ 7.5kg
* 15 kcal Bike Erg
* 30 V-Ups
* 10 Squat Snatches
* 30 V-Ups
* 15 kcal Bike Erg
*10 Squat Snatches

Finished in 10'06"

I'm happy with the progress on my shoulder!

#wod#fitodon#gym
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#WorkoutOfTheDay

First went to do some PT exercises, then the #wod

First part was bench press, max reps at 50@ of 1RM. That was 30 @ 31kg. Then max reps at 50% of that weight, but my partner was lazy and didn't want to switch the bar, so we used 20kg. Topped at 31 reps, because arms tired.

Then the actual #workout, "Knightbrace":
5 rounds of
* 1' max double unders
* 1' max push-ups
* 1' rest.

Switched double to single unders, and push-ups on a bar. Finished 110+25, 130+20, 150+18, 143+21 and 140+18.

#gym#fitness#weightlifting
Public
InspiredByBlackElk

These people are gross...

From Drilled News
 
"What if instead of countries there were just a bunch of regions controlled by corporations? Srinivasan posits. Ah, "disrupting" democracy with...feudalism! I'm sorry but as someone who reported on cleantech during the dot-com boom and watched startups "disrupt" everything from laundry to taxis, making all such services worse for people and more profitable for one annoying douchebag, it's hard to take these ideas seriously.

And yet, we must, because for years now Thiel, Andreeson et al have been talking about their disdain not just for democracy, but also for the United States, the dollar, the rights of anyone they deem beneath them, and for the very idea of a "common good." And because they now have an enormous amount of control over not just the U.S. government but several others, and are moving to enact their plans.

...I think it's tough for some folks to wrap their heads around the idea that there are people out there who aren't just self-interested, but actually see self-interest as a virtue. Who do not in fact want to be in a society with you. Who genuinely don't care if they harm the public in their pursuit of whatever they want because they believe they are past such concepts as "the public interest," that they have evolved beyond such things. That there are folks who think feudalism and colonialism are the future so long as they're enabled by AI and crypto, that eugenics is a good idea that just got a bad rap, that if you're smart enough you can cheat death, and that most people are too dumb to know they're serfs.
This is the ideology we're dealing with, any strategy to reverse course must take that into account."

drilled.ghost.io/network-state

Drilled · What the Technofascists and Religious Fanatics Have in Common: End Days TheologyA few years ago Critical Frequency, the podcast production company that makes Drilled, partnered with Stitcher on a podcast that, on the face of it, had nothing at all to do with climate change. It was called Unfinished: Short Creek and it was about a town straddling the state line
#endgame#dontbeaserf#uspol
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#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 :)

#gym#fitness#fitodon
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#workoutOfTheDay

First 6 reps of 2 heavy pause front squats. Finished at 47kg on the bar which was quite heavy.

The #workout: "Camaro"

For time, time cap 18'

2 rounds, 5' max
* 15 Power Snatches (30/42.5)
* 15 Bar Facing Burpees

1' rest

2 rounds, 5' max
* 12 Overhead Squats (30/42.5)
* 12 Burpee Box Jump Overs (20/24)

1' rest

2 rounds, 6' max
* 10 Squat Snatches (30/42.5)
* 10 Burpe eBox Get Overs (24/30)

First time doing power snatches in quite a while without pain, using the 7.5kg technique bar. Overhead squats and squat snatches didn't go though :( so those were replaced with front squats and more power snatches, respectively.

Finished in 4'26", 4'23" and 4'06".

Overall I'm happy with my #shoulder recovery :)

#wod#fitness#fitodon
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#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

#workout#wod#crossfit
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#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 :)

#wod#fitodon#gym
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#WorkoutOfTheDay

First some deadlifts, 5 sets of 3, at 75-80% of 1RM. Did 95 / 97 / 99 / 101 / 104kg on the bar.
The last one was spicy, but I don't remember being able to hold 104kg with normal grip ;)

Then the #workout: "Royals"

For time, time cap 16'
* 50 V-Ups
* 25 Box Jumps (20)
* 50 Toes-To-Bar
* 25 Box Jumps
* 50 Sit-Ups

Managed it in 11'06", but scaled to
* 50 Tuck-Ups
* 25 Box Jumps
* 50 Knees-To-Elbows
* 25 Box Jumps
* 50 Sit-Ups

And it wasn't even a core class!

#wod#endgame#crossfit
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