#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!

Today's #Workout

Warm up 1:
- 15 min erg bike (chill pace)
- 10 min foam rolling

Warm up 2:
- Burgener warm up for snatches
- 3 high hang snatch
- 3 hang snatch
- 3 snatch

Skill: 6 min EMOM
- odd mins: chin ups (jumping for me)
- even mins: pull ups (ring rows for me)

Workout prep: 3 rounds
- 3 squat snatch
- 2 shuttle run
- 4 sit ups

Workout: for time, time cap 16 mins
- 10 squat snatches (18 kg)
- 10 shuttle runs (8m there & back)
- 30 med ball sit ups
- 10 squat snatches
- 30 med ball sit ups
- 10 shuttle runs
- 10 squat snatches
- Done in 13:08

Today's workout everything fell off and wrong, and tired of minuscule progress on any pull up/chin up variation

Today's #Workout

Mobility: banded 7s

Warm up: 8 mi AMRAP
- 30" single unders
- 10 single arm dumbbell upright row e/s (7 kg)
- 5 bench press (empty bar, 15 kg)
- 10 deadbugs

Strength:
- Max reps bench press at 50-60% of 1RM -> 24 reps 22 kg
- 1 min rest
- Max reps bench press at 50% of previous weight (or empty bar) -> 25 reps 15 kg

Workout: 5 rounds
- 1 min max single unders (90 - 95 - 90 - 95 - 95)
- 1 min max elevated push ups (16 - 14 - 12 - 12 - 11)
- 1 min rest

Day wasn't long enough as it was (4h in the car + normal work day), so adding some gym to clear the mind,

#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.

Werewolf: The Apocalypse - Ballad Of the Were-Wolf 3: Tonics for the Nerves

#twitch #streaming #wod #werewolftheapocalypse #wta

http://twitch.tv/finalshowfilms

"Safe For Consumption; Cures Hysteria, Nervous Stomachs, Coughing, Hiccups, and Colicky Babies"

So My Twitch Chat Pet that Dawg & Went to the Museum...
https://youtu.be/eQ6NeX66MJY
https://youtu.be/Vs7ppPhYgxM

Want to help out in playing Ken the Corax? Join The Darkness Collective on TUESDAYS 7PM CST / GMT-5 at https://www.twitch.tv/eve_the_orphan!

Pellucid (adjective): transparently clear; easily understood.

"The instructions she provided were pellucid, making the complex process simple to follow."

#wordoftheday #wod #author #books

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Today's #Workout

Warm up: 2 rounds
- 1 min arm only row
- 1 min leg only row
- 1 min row

Workout: 20 x (20" work + 10" rest): row
managed an average of 81m per set, with an average split of 2:03.4

Leg pump: 3 rounds
- 10 Romanian deadlifts (40 kg)
- 10 ring hamstring curls
- 15 calf raises
- 2 min rest

Since I don't know if I will make it tomorrow, going today, also needed something I did not have to think, just do

14th session of the 2nd arc of a World of Darkness tabletop game where Twitch chat plays a character together! Ken is once again face-to-face with a giant snake!

Come join The Darkness Collective, starting now! https://www.twitch.tv/eve_the_orphan

Infrangible inˈfranjəb(ə)l Adjective Unbreakable; inviolable.

"The bond of trust they shared was infrangible, remaining unbroken even in the face of great adversity. "

#AmWriting #WritersLife #WritingCommunity #AuthorLife #SciFiWriter #BookLovers #ReadersOfInstagram #IndieAuthor #Bookish #Wordoftheday #WOD #author

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Today's #Workout

Mobility: 2 rounds
- 10 alternating Cossack Squats
- 10 banded Shoulder Press

Warm up: 8 min AMRAP
- 30" machine
- 3 Muscle Cleans (empty barbell, 15 kg)
- 3 Hang Power Cleans (empty barbell, 15 kg)
- 3 Front Squats (empty barbell, 15 kg)
- 3 Push Press (empty barbell, 15 kg)
- 5 Roll & Reach
- 10 alternating Bird-Dog

Strength
- 10 min EMOM:
- 1 Barbell Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 70-75% of 1RM Clean
- It's been a while since I have tested, so I did: 25 - 26 - 27 - 28 - 28 - 29 - 29 - 30 - 30 - 31 kg
- Into 3 min EMOM:
- 3 Clean Deadlifts @ 80-90% of 1 RM clean
- Did it at 35 kg

Workout prep: 1 round
- 5 cal bike (row)
- 2 DB deadlifts (9 kg)
- 2 DB Power Cleans (9 kg)
- 2 DB Shoulder to Overhead (9 kg)

Workout: Numbuh Two #NumbuhTwo (timecap: 17 mins), did the intermediate reps with a slightly lower weight (9 kg instead of 10 kg) & row (more cals) instead of air bike, which ended being: 21 - 18 - 15 - 12 - 9 - 5 for cals / 18 - 15 - 12 - 9 - 6 - 3 for the movements
- Cals row
- Dumbbell Deadlifts
- Dumbbell Hang Power Cleans
- Dumbbell Shoulder to overhead

Finished within time cap at 16:45, kinda dead, but needed the just push through brain can't think workout today

Skipped today's #wod, but did go and do some #pt exercises.

Still sick, low energy, woozy, etc.

Eudaimonia (noun): a Greek word meaning a state of being or happiness that is the highest human good, often translated as "flourishing" or "well-being."

"After years of searching for his true calling, he found eudaimonia in teaching and mentoring young students."

#wordoftheday #wod #author #books

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Apologies again for missing a week due to life and busywork, but now we are back to the library...! Moving over to the Mage shelf, we're talking today about sorcerers: the hedge wizards of variable understanding who might cross paths with the fae. Skimming across the choicest relevant bits from three books, join us for a conversation about mortals making (mediocre?) magic.

Alakazam!: https://changelingthepodcast.com/podcast/episode-105-sorcerers/

Epistolary - Pertaining to a narrative told through letters, diaries, or other correspondence.

Usage: “The novel’s epistolary style lent an intimate, fragmented lens to her unraveling mind.”

#wordoftheday #wod #author #books

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Cacophobia- a fear of bad things, ugliness, or unpleasant outcomes.

#wordoftheday #wod #Cacophobia #author #books #AmWriting #WritingCommunity #WritersLife #AuthorLife #IndieAuthor

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Surface Interval (noun): The period of time a diver spends at the surface between dives. This interval allows nitrogen absorbed during the previous dive to be expelled from the body, reducing the risk of decompression sickness.

#surfaceinterval #wod #author #books

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Sonder (noun): the realization that each random passerby is living a life as vivid and complex as your own.

Use in a sentence: "As I sat in the bustling café, I felt a moment of sonder, realizing that each person around me had their own unique stories and dreams."

#wordoftheday #wod #author #books

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