melonrouge
Maliney
A collection of my workouts and occasionally food
2016 OPENS
FOOD ADVENTURES
RECIPES
HIKES
Movements
BENCH PRESS
CLEAN
DEAD LIFT
FRONT SQUAT
HSPU
OVERHEAD SQUAT
PULL UP
SHOULDER TO OVERHEAD
SNATCH
THRUSTER
Archives
Tuesday, 25 August 2015, 13:38
Day 57
I woke up, checked the WOD and got my butt to my Crossfit class. I really didn't want to go... But you know what they say... /a bad workout is always better than no workout/. I completely died. The rowing and walls balls were terrible! And hang cleans were never my forte with lifting. However I got through it - well I got through as much as I got at 6 in the morning - and was able to pump a little more energy in the last 10 seconds.Workout
30 minute cap: 31 reps of each movement
Calorie row
12kg kettle bell swings
20kg hang cleans
Burpees
6kg wall balls
Calorie row
6kg wall balls
Burpees
20kg hang cleans [I only reached 4 reps before time]
---
I worked on my Physiology practical report whilst having breakfast until about 10.30AM - which was when I decided to hit the gym. I'm trying to focus more on my fitness now that i'm studying part-time at uni for this semester.
Workout
Strength
1x15 bodyweight squats
3x5 20kg front squats
2x5 25kg front squats
1x12 15kg deadlifts
3x10 25kg deadlifts
1x10 16.25kg cable squats
1x10 23.75kg cable squats
HIIT Cardio
5 minutes 5 kph
7 minutes 7x(30s 5 kph, 30s 10 kph)
2 minutes 10 kph
6 minutes 5.5 kph
3 minutes 9 kph
7 minutes 6 kph
1 minute 5.2 kph
This was probably my first time doing HIIT cardio properly and so I went through a whole heap of different speeds trying to find my comfortable and high-intensity speeds. I think next time, i'll work with 6 kph and 12 kph.
AAAAAAnd here's the delicious coconut quinoa curry that I had for dinner some nights ago. I've received quite a few requests for it (I was very surprised at the response!). I split the ingredients into their own little groups to make it easier to group when following the recipe below:
Ingredients!
0.5c uncooked quinoa
1.5c vegetable stock
1tbsp crushed garlic
1/2tbsp sesame oil
1c carrots, chopped
1c broccoli, chopped
0.5c coconut milk
2tsp ginger powder
1tsp curry powder
1/2tsp tumeric powder
1/2tso sea salt
1 handful of spinach
Recipe!
1. Cook quinoa with vegetable stock in one pot.
2. Steam carrots and broccoli in one pot/steamer (can be microwaved).
3. On a pan/skillet, heat the sesasme oil and garlic.
4. When the garlic softens, add coconut milk, ginger, curry powder, tumeric powder, salt and baby spinach. Simmer for about 10 minutes.
5. When the quinoa is cooked, add it in to mixture. Mix well.
6. Serve!
If you enjoyed this recipe and would like to see more savoury meals, let me know!
Snapchat: melonrouge
Instagram: @melonrouge
Maliney x