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#workout

52 posts52 participants2 posts today
Public
Brandon Scott Partin

✅ Why Dumbbell Preacher Curls Matter! 💪

1️⃣ Pick a moderate weight that allows controlled reps. Going too heavy leads to swinging or reduced range of motion, defeating the purpose of isolation.

2️⃣ Curl the dumbbell up slowly (~2 seconds), squeeze the bicep hard at the top.

3️⃣ Lower even slower (~3–4 seconds) to maximize time under tension and eccentrics for hypertrophy.

#dumbbell#preachercurls#workout
Public
Jan ☕🎼🎹☁️🏋️‍♂️

#workoutOfTheDay

First another 20 rep back squat, at 50-60^ 1RM + 2.5kg. Which ended for me at 55kg.

Then the #workout "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"

#wod#crossfit#endgame
Public
sadedoes

Today's #Workout

Mobility:
- 20 90-90
- 20 90-90 into hip thrust
- 10 toe grab squats

Warm 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 #BackSquat
- 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 balls

Workout: ¨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 balls

The programmer(s) are frigging sadist, putting a 20 rep back squat and then another 100 squats (wall balls) in the wod.

#CrossFit#CrossfitForYoga#Wod
Public
WTL

Tuesday #Workout:
11 minutes of yoga for runners.
10 minutes of strength training.
10 minutes of HIIT (High Intensity Interval Training).
210 seconds of plank.
15.3 KM of #Running (3°C, 100% humidity, and 14 km/hr wind).

Moved plank to after the workouts to make it easier to do them with @TAV. Good run, got rained on for the last 4 KMs or so.

It's interesting seeing the progression over time (thanks, spreadsheet), with the slow but steady approach towards my current goal. It's still so hard.

Grid of iOS screenshots: 1) Apple Fitness Stable Ankles Yoga for Runners, 11 mins. 2) Apple Fitness Strength with Jenn, 10 mins. 3) Apple Fitness HIIT with Brian, 10 mins. 4) Timer app showing 03:30.61. 5) Apple Fitness Running Details: Total Time: 1:43:12. Total Distance: 15.34 KM Average Pace: 6’43”/KM 6) Environment Canada site showing 3°C, 100% humidity, and 14 km/hr wind.
Grid of five photos and a screenshot: 1) The 25 pounder artillery field gun at the National Artillery Memorial, with a Canadian flag flying above, under a cloudy blue sky. 2) Closeup of a maple tree leaf bundle. 3) Some dandelions poking through leaf debris. 4) Paved recreational path through a park with large scattered trees and grass that is greening under a darkening sky. 5) Gravel path along the Rideau Canal Western Pathway with the partially-water-filled canal on the right, with some trees on the left, under a darkening sky. 6) iOS Fitness map of the run, starting in Bordeleau park, up to Sussex, across Rideau Falls, over to the Governor General’s, back to the Rideau River Eastern Pathway, past Hurdman Station, across the Rideau River, along the Rideau River Western Pathway, then over to the Flora Footbridge, along the Rideau Canal Western Pathway, over the Corktown bridge, through Sandy Hill and ending in Lowertown.
Public
Melissa

Day 1 of 30 minutes. I didn't think I'd do it today because I only did 2 days of 25 minutes last week. I was so exhausted last week I only managed to work out on Monday and Tuesday. Hopefully this week goes much easier. I told myself I could stop at 25 minutes if I needed to, but other than being extremely sweaty I felt fine to do 30 minutes.

Image shows the display screen of my exercise bike. It shows a time of 30 minutes and 9 seconds.
Image shows the display screen of my exercise bike. It shows a distance of 8.43 miles.
Image shows the display screen of my exercise bike. It shows 203.8 calories burned.
#exercise#workout#bike
Public
WTL

Monday #Workout:
210 seconds of plank.
11 minutes of yoga for runners.
10 minutes of strength training.
10 minutes of HIIT (High Intensity Interval Training).
16.2 KM of #Running (0°C, -2°C Windchill, 86% humidity, and 6 km/hr wind).

Pretty good workouts and run for the start of the week. Pleased the KMs are coming up smoothly so far. May opt to dial it back a bit compared to last week, just in case. We'll see as it's really great running weather.

Grid of iOS screenshots: 1) Timer app showing 03:30.63. 2) Apple Fitness Limber Legs Yoga for Runners, 11 mins. 3) Apple Fitness Strength with Sam, 10 mins. 4) Apple Fitness HIIT with Bakari, 10 mins. 5) Apple Fitness Running Details: Total Time: 1:50:37 Total Distance: 16.26 KM. Average Pace: 6’48”/KM. 6) Environment Canada site showing 0°C, -2°C Windchill, 86% humidity, and 6 km/hr wind.
Grid of photos and an iOS screenshot: 1) Rideau Falls on the left, with the bridge over it on the right, blue cloudy sky. 2) Outside of the Great Hall of the Canadian Museum of History, tall curved building under a blue sky. 3) The Chief William Commanda Bridge stretching into the distance. 4) Recreational pathway through parkland with some conifers on either side. 5) iOS Fitness screenshot of the map of the run, Starting in Bordeleau park, over the Minto bridges, up to Rideau Falls, over the MacDonaldCartier bridge, along the Voyageurs pathway to the Chief William Commanda Bridge, then along the Ottawa river Pathway to the Canadian War Museum, around the grounds there, then up to Scott street, though downtown #Ottawa, along the Rideau Canal Western Pathway, over the Corktown bridge, through Sandy Hill to Strathcona Park, then working my way back to Lowertown.
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