Today's #Workout

Mobility: Banded 7s

Warm up: 10 min AMRAP
- 30 second machine
- 5 kip swings
- 3 negative pull ups (1st round) / 3 ring rows (next rounds)
- 3-5 sec top of ring hold + slow controlled negative

Gymnastics: 6 rounds, 40 sec work, 20 sec rest
- (toe assisted) ring dips
- (toe assisted) top of ring hold

Workout prep: 2 rounds
- 4 cal erg bike
- 2 jumping pull ups

Workout: for time, 10 min time cap, goal 5-7 min (scaled to)
- 21 cal erg bike
- 30 jumping pull ups
- 21 cal erg bike
Finished in 5:02

I was happy I could do the stuff since I pulled my left hamstring yesterday (hello, POP noise) and didn't want to force it, but the scaling went ok,

#workoutOfTheDay

First one after the week in Berlin. Not much energy...

First gymnastics part: 6 rounds of 40' work and 20' rest, alternating between:
* Ring Dips
* Ring Support Tuck Ups

Went fairly well. Even the dips, which suprised me to no end.

Then a "Mayhem Classic #Workout"
* 24/30 kcal Air Bike
* 20 Bar Muscle Ups
* 24/30 kcal Air Bike

Time cap: 10'

I finished in 6'10", doing
* 36kcal row
* 20 Jumping Chest-To-Bars
* 36kcal row

Here goes something! Today begins our dive into the 1e corebook for Changeling: the Lost, a chomker of a text that will take a trilogy of episodes to get through. But it's a deep well of ideas for any game, so we hope you'll find something to use and appreciate. Stories of abduction and return, Wyrd and Glamour, seemings and kiths, Courts and Contracts... and this is just the first half.

Peek into the Thorns: https://changelingthepodcast.com/podcast/episode-110-changeling-the-lost-1e-corebook-part-one/

Today's #Workout

Warm up:
- 2 mins row
- 10 min AMRAP
- 10 banded pass throughs
- 4 world's greatest stretch
- 4 up dows
- 10 sit ups
- 4 hang muscle snatch (empty bar)

Workout prep: 3 rounds
- 2 hang power snatch (build weight)
- 2 burpee over the bar
- 4 v-ups (sit ups)
- 4 wall balls (4 kg)

Workout: "Dignan" #Dignan 10 min AMRAP
- 10 hang power snatch (20 kg)
- 10 burpee over the bar
- 10 v-ups (scaled to sit ups)
- 10 wall balls (4 kg)
Managed 3 rounds & 9 reps. I was happy the HPS went well, and that the wall balls went without issues with 4 kg ball.

Mini pump: 4 rounds
- 10 barbell Romanian deadlift (35 kg)
- 30" rest
- 10/10 DB step ups (2x 5kg)
- 30" rest
- 15/15 KB side bend (16 kg)
- 2' rest
I did 4 rounds (other people left at 3), the first two rounds I did the RDL from the floor, asked coach Kevin what to do since I didn't feel anything in the hamstrings, opted to stack two plates (10cm) and do negative RDL, then I felt something finally.

#VtM question:

What would be the funniest, but still believable subculture for a Toreador to really get into?

Today's #Workout

Warm up: Banded 7

Strength: #BenchPress
- Max reps bench press at last week's weight + 2,5kg --> 8x 30 kg (up from 27 kg)
- Rest 1 min
- Max reps at 50% of first weight --> 50x 15 kg

Skill practice
- Zombie rope climbs
- Pike push ups (knees on box)

Workout: "Royal Tenenbaum" #RoyalTenenbaum scaled to 3 rounds of
- 3 rounds:
- 2-1-1 zombie rope climbs
- 6 box pike push ups
- 35 single unders
- 2 mins rest
Did it in 4:25 - 3:20 - 3:25

Did it, somehow, after a fun day of driving to Brussels in the morning and to Antwerp over lunch (which I could not have due to lack of time, so I swapped it for a protein bar, some cake and plenty of coffee)

Grade mit Freude und Überraschung festgestellt dass das grüne U sich daran erinnert hat das es "Wechselbalg der Traum" raus bringen wollte und man es ab Ende des Monats vorbestellen kann.
#pnpde #WoD

Today's #Workout

Warm up: banded 7

Strength: 5x6 Z press (seated strict press, barbell) #SeatedZPress
- 18 kg
- 19 kg
- 20 kg
- 21 kg
- 21 kg

Accessory: 4 rounds
- 10 dumbbell Tate press (8 kg)
- 10 Pallof press each arm (35 kg band)
- 10 lateral raises each arm (4 kg)

Core finisher: 4 rounds
- 20" elbow plank
- 10" rest
- 20" hollow hold (ish)
- 10" rest

Enjoying the "gym bro" hour, some strength & accessory, good music

Today's #Workout

Warm up: 3 rounds
- 1 min echo bike
- 1 min jump rope
- 1 min up downs

Workout prep: 3 sets:
- 4 cal echo bike
- 30" rest

Workout: "Zissou" #Zissou , teams of 2, 3 sets each (1:1)
- Scaled: 24/30 cal echo bike
- Intermediate: 32/40 cal echo bike
- Rx: 40/50 cal echo bike
Did scaled, died every time around the 30" mark, took me 1:37 - 2:12 - 2:22 (total time 6:11)

Accessory work: 3 rounds #Landmine
- 12 standing landmine twists (empty 15 kg barbell)
- 10/10 kneeling landmine press (empty 15 kg barbell)
- 10/10 landmine Romanian deadlift (first round empty 15 kg barbell, 2nd & 3rd rounds with 5 kg plate added)

I did not need Zissou to tell me that my condition / cardio sucks, I was plenty aware already. The landmine work was fun

Today's #Workout
Warm up:
- 200 m run
- 3 burpees over planking partner
- 5 push-up high five partner
- 10 m carry partner

Workout: with partner, search for the hidden eggs and find one of each color, then do the workout
- Blue: 3 rounds, synchro
- 10 toes to bar -> knee raises
- 12 1DB hang power clean
- 12 1DB push jerks
- Green: IGYG (order of machines does not matter)
- 30 cal row
- 30 cal ski
- 30 cal echo bike
- 30 cal erg bike
- Orange: synchro, 4 - 8 - 12 - 16 - 20
- Shuttle runs (-> up downs)
- box get overs
- Pink: 3 rounds, synchro
- 10 1DB snatch
- 15 1DB walking lunges
- 20 goblet squats
- Yellow:
- 6 wall walks IGYG
- 12 passing ball sit ups
- 24 passing wall balls
- 12 passing sit ups
- 6 wall walks IGYG
- Purple: 3 rounds
- 12 burpees over planking partner
- 12 push up high-five
- 30 m partner carry

Fun! Carrying @jan was fairly easy too

This week, we consider World of Darkness: Hong Kong! Like WoD: Tokyo, this all-gamelines (but really Vampire) entry needed other expertise in the mix, so we got input from Terry (before his passing) and Josh Heath to help us through. Rich in detail and curious in tone, the citybook has a lot to consider—including early drafts of the hsien—so sit back as we flip pages...

Facts and fictions abound: https://changelingthepodcast.com/podcast/episode-109-world-of-darkness-hong-kong/

#workoutOfTheDay

An before-easter-dinner-at-my-family-workout to get tired and not care about possible drama...

First finding 1RM deadlift. Last 1RM was from march 2024, at 123kg... with the support of the coach I lifted 130kg off the ground today :D #PR

Then the fitness test "Cold Shoulder" which I have done two times before, but earlier I had serious shoulder issues so had to switch the burpees for bike erg - not this time :)

For time, 5 rounds
* 6 Deadlifts (60/80)
* 9 Toes-To-Bar
*12 Burpee Box Jumps

I dropped the weight to 70kg and switched the toes-to-bar for leg raises, and finished in 11'40".

Happy with the results :)

Today's #Workout

Warm up:
- 3 min row
- 8 min AMRAP
- 5 inchworms
- 10 banded good mornings
- 10 alternating v-ups
- 10 box step ups
- 5 (empty barbell) deadlifts

Strength: 15 mins to find a new 1RM deadlift #deadlift
- 5x 45 kg
- 4x 55 kg
- 3x 65 kg
- 1x 75 kg
- 1x 80 kg
- 1x 85 kg
- 1x 90 kg (5 kg more than previous PR)

Workout: ¨Cold Shoulder" 5 rounds for time, time cap 15:00 #ColdShoulder
- 6 deadlifts (60/80kg) scaled to 50 kg
- 9 toes to bar scaled to knee raises
- 12 burpee box jump, scaled to stacked plates jump (25 cm)
Finished in 11:56

workout needed to face the family at dinner, and happy to increase my deadlift without having worked much on it

So My Twitch Chat Got Their Cake God Back...
https://youtu.be/nIcImW2Pt3o

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!

#workoutOfTheDay

First bench presses! Continuation of the max-rep-bench press, 1' rest, and then max-rep again @ 50% weight.

Added 3kg over last week, increased reps too ;)

28 reps @ 40kg, and 65 reps @ 20kg.
(last week was 26 and 36)

After that the #workout "Fleetwood Mac"

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
* Devil Presses (10/15)
* 100m run after each set

I scaled to doing the devil presses with 9kg dumbbells (could have used the 10s but those were taken), and doing 200m bike-erg instead of running.

It went fairly well, finished in 12'.

Today's #Workout

Mobility: banded 7s

Warm up: 8 min AMRAP
- 2x16m shuttle runs
- 10 ring rows
- 5 bench press (empty 15 kg bar)
- 3 up downs

Strength: Bench press time! #BenchPress
- Max rep bench press at 60% of 1 RM plus 2 kg (per week, week four) -> 15 reps at 27 kg (2 kg up from last time)
- 1 min rest
- Max rep at 50% of weight above -> 40 reps at 15 kg

Workout: "Fleetwood Mac" 5 RFT (time cap: 18:00)
- 10 - 9 - 8 - ... - 1 Devil Press (7,5 kg)
- 100 m run after each set

This turtle managed to do it intermediate (not scaled for once!) and finish within time cap in 17:21. Then I died on the floor for a few minutes.