s1m0n4, 12 days ago to Fitness

#workoutoftheday

x5:
1️⃣ Jump-over-bar burpee x10
2️⃣ Australian pull-up x9
3️⃣ Banded backward lunge & knee drive x10/side
4️⃣ Bench dip x10
5️⃣ Sumo deadlift @ 42kg x8
6️⃣ Over-head squat @ 5kg x8

It's been more than a year since I quit following a CrossFit program and today I wanted to test my performance on exercises I haven't been doing.

Before I couldn't do 6️⃣ and now I can! 🎉
I'm more confident in 1️⃣ too.
Squat mobility has played a big role within the past year.

#fitodon #fitness

s1m0n4, 16 days ago to running

#workoutoftheday #running

I knew that running the morning after circuit training wasn't such a good idea.

This week brought a lot more NEET than usual. As a result my training involved fewer sessions too, though I didn't skip circuit training yesterday evening.

So I set out for a long run, because I didn't run on Tuesday and I won't have time on Sunday either, but I couldn't even reach 8 km before my legs and my mind gave up.

#fitodon #fitness

Splits [km, pace, elevation] 1 6:24 2 6:31 3 6:38 4 6:23 5 6:28 6 6:22 7 6:22 8 6:35
Graffiti wall and benches to sit
Boats and historical buildings on the opposite side of the river

s1m0n4, 21 days ago to running

#workoutoftheday #running

It was a good run today. My PB for 12 km with an improvement of 20s/km compared to last week 🏃‍♀️🎉
Now I feel ready to increase the distance to 13 km.

#fitodon #fitness

Running map & some stats 12 km 768 cal 6:29 pace 01:17:55 duration
Running splits by km 1 6:54 2 6:47 3 6:16 4 6:34 5 6:16 6 6:27 7 6:21 8 6:22 9 6:18 10 6:27 11 6:41 12 6:24
Me posing with a hand sign of victory and a graffiti behind me

s1m0n4, 23 days ago to juggling

#workoutoftheday

🤹‍♀️ 1h of #juggling

I've been trying the mills mess with 3 balls for what feels like a godzillion years and now I finally see the light at the end of the tunnel🕯️😁. I'm close!
The same goes for alternating 2-1 doubles with the clubs

Then it was time for my #circuitraining session.

2x45s, 2x30s:
1️⃣ High knees
2️⃣ Floor ladder (cardio)
3️⃣ Side plank
4️⃣ Bulgarian split squat
5️⃣ Scissors
6️⃣ Squat jump
7️⃣ Wall chair
8️⃣ Hollow hold
9️⃣ Russian twists @ 3kg
🔟 Adductors

#fitodon #fitness

Me struggling with mills mess 3 balls
Me struggling with clubs double 2-1 sequence
Me doing a 180° rotation while juggling with clubs. Ending the sequence by passing a club under my leg

s1m0n4, 26 days ago to running

#workoutoftheday #running

🏃‍♀️#fartlek: 45s slow + 15s fast (x30)

It was raining cats & dogs 🌧️ and I came back home completely drenched 💦

Afterwards I will help coaching my son's pre-school swimming lesson. It's not exactly an intense effort, but it's 30' floating and moving in the pool, so it isn't light exercise either.

Basically a day in water! 😂

#fitodon #fitness

s1m0n4, 28 days ago to running

#workoutoftheday #running

Back on track with my training plan. I ran for 12 km and the weather conditions were ideal. 14°C, a cloudy sky, no wind, no rain or big annoying water puddles.

#fitodon #fitness

Running stats by split 6:49 avg pace 01:22:09 duration
Running path alongside the river A graffiti on the right A boat on the river Apartment buildings on the left
An old building and boats parked on the river Grey sky