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
Thursday, 31 December 2015, 13:42
Day 184/185
WED9:30AM WOD
Strength 1RM deadlift
37.5, 42.5, 47.5, 52.5, 57.5, 62.5, 65kg. NEW PR!!
I attempted 67.5kg a few times but terribly failed :( Maybe I didn't grind the stregnth enough ughhh.
WOD - 20min AMRAP
10DU+50SU
20 box jumps 20"
10 DB snatches 10kg
10 DB single arm thruster 5kg
Rounds: 4+46
I unfroze my gym membership and will be going for the next month. Then I think I will cancel my membership with Anytime Fitness. I don't need to be apart of two gyms, plus I can only find motivation from CF right now.
THU
I didn't go to the last CF class of the year as I went to have brunch with my fam. We went to yumcha. I had a horrible time having to eat prawn dumplings but having to pick out the prawns...
On a brighter note, I bought a 13kg box of bananas for $13 :) :) :) mal is hapz.
My CrossFit box will be closed 1st Jan - 3rd Jan. HMM should I take full rest days or hit the gym? Yeee i'll hit the gym!
Rough plan:
Fri 1st Jan - family outing to the beach
Sat 2nd Jan - legs and abs
Sun 3rd Jan - rest
On Monday, I think i'm going hiking with a few work mates. This should be fun! I can't wait to get back into regular CF classes as the times gave more flexibility to my days lol
Labels: Deadlift
Tuesday, 29 December 2015, 20:53
Day 183
It has been 6 months since starting CrossFit and following a health-conscious lifestyle! I've grown so much as a person. I've lost a few social ties and changed my habits but I also formed new relationships and I don't regret anything that has happened. I love waking up at 5AM to make it to the 6AM class. I love training twice a day. I love everyone that I have met on this journey. I love how i'm not as scared or unconfident as I was before I started. I'm not as ashamed of my body and i'm proud of the way I choose to nourish myself.
930 am workout
15 mins to find 1RM thruster
20, 22.5, 25, 27.5, 30, 32.5, 35kg. NEW PR.
3 ROUNDS of AMRAP. Each station is 1 minute.
25kg hang cleans (11, 11, 12)
25kg push jerks (12, 10 , 9)
Lateral burpees (10, 8, 11)
Sit ups (23, 24, 20)
HSPU (blue plate + ab mat) (9, 9, 4)
Score: 183
6 pm workout
15 mins to find 1RM thruster
20, 25, 30, 32.5, 35. I attempted 37.5 but nope!
3 ROUNDS of AMRAP. Each station is 1 minute.
25kg hang cleans (13, 15, 16)
25kg push jerks (12, 7, 6)
Lateral burpees 12, 12, 14)
Sit ups (25, 25, 22)
HSPU (blue plate + ab mat) (8, 6, 5)
Score: 198
Monday, 28 December 2015, 23:05
Day 178-182
Thu-Sun: Was at camp. No exercise.Mon!
9:30AM workout:
PARTNER WOD. 40 min time cap.
200x4 (relay)
15x2 16kg KBS
5x6 banded (green) pull ups
Time: 34" 40' with Deb :)
It feels good to be back at Crossfit! Days off always makes me feel lazy, fluffy and really just ceebs to do anything haha. The days at camp were good! Even though I barely spoke to anyone and spent the majority of my time in my tent.
Eek at Crossfit, we were also talking about organising a team for the Tough Mudder event in October! I'm so excited! I've been wanting to do this course for sooososo long.
6PM workout:
Find 1rm clean = 45kg NEW PR!!
Wod: 4 rounds
30cal row/airdyne
10 burpees
Max clean and jerk 25kg
Score: 6 lol was so unmotivated
Labels: Clean, Press, Pull Ups
Thursday, 24 December 2015, 15:34
Day 177
Christmas Eve WOD at the box today!PARTNER WOD1: 8 MIN AMRAP
15 adjusted push ups
10 6kg medball clean
100m run
Rounds: 4+25
--2MIN REST--
PARTNER WOD 2: 8 MIN AMRAP
10 25kg thrusters (other partner holds 10kg plate over head)
10 plate burpees
Rounds: 4+6
--2MIN REST--
PARTNER WOD3: COLLECTIVE MAX CLEAN IN 8 MIN
I cleaned 42.5kg [NEW PR!!!!]
Group total (3ppl): 107.5kg
Today's WOD was pretty fun. It was short, movements were simple and it really tested power through intensity. Even though I felt as if I could have cleaned 45kg, i'm happy with 42.5 as it is a new personal record.
My room is finally starting neat and tidy! I have to get my room into shape before I leave for camp so little animals (mainly mice and cockroaches) don't move in whilst i'm gone!!
Today I also baked a vegetable dish with tofu - it's high in protein - to take with me on my camp. This is so I don't have to settle for instant noodles or plain rice... My family isn't very vegan friendly lol. But it's ok! I am coming prepared!
IF (window 11am-7pm):
8am - coffee
11am - banana icecream
2:30pm - turkish bread with pasta sauce and veggies
5pm - veggie rice paper rolls with a peanut butter dipping sauce
Wednesday, 23 December 2015, 22:02
Day 176
I woke up a little tired as I got home at around 9pm from my workout at 7. I don't think I fell asleep to maybe midnight... I need to work on getting some valuable sleep. But as always, the grind is on! And I woke up at around 5AM.6am workout
Warm up:
200m run
Strength: Every 2 mins, fronts squats and box jumps!
1x3 (25kg front squats, 20" box jump)
1x3 (30kg front squats, 20" + green plate box jump)
1x3 (37.5kg front squats, 20" + yellow plate box jump)
1x3 (42.5kg front squats, 20" + blue plate box jump)
1x3 (45kg front squats, 20" + 2 blue plates box jump)
1x3 (45kg front squats, 20" + 3 blue plates box jump) [PR!!]
WOD: 30-20-10 reps for time
16kg KBS
20" box jump
Assisted (green) kipping pull ups
Time: 13" 15'
My hands are all torn up from all the pull ups so I didn't work on any pull up accessory work after this morning's class. I got home at around 8am.
7pm workout
Warm up:
Strength: Every 2 minutes
1x3 (30kg front squats, 20" + 1 blue plate box jump)
1x3 (30kg front squats, 20" + 2 blue plate box jump)
1x3 (30kg front squats, 20" + 3 blue plate box jump)
1x3 (30kg front squats, 20" + 4 blue plate box jump)
1x3 (30kg front squats, 20" + 5 blue plate box jump)
1x3 (30kg front squats, 20" + 6 blue plate box jump)
WOD: 30-20-10 reps for time
16kg kbs
20" box jump
Assisted (green) kipping pull up
Time: 11" 13'
Today was a little more productive than yesterday. I hung up a pile of clothes. I still have a huge mess on the ground... I've been trying to meal plan what i'll be eating during my camp in a few days. I want to start eating more without gaining any/much body fat, so my foods are going to have to be clean! I also believe I can mesh a little bulk along side IF.
IF diet diary:
5am - 9am: fasted with 1 scoop of BCAAs
9am - 11am/12pm: fasted with 1 coffee
12pm: oatmeal
2/3pm: smoothie
5pm: rice and leftover cauliflower, a chickpea/hommus/tomato pressed sandwich
Water: 4-5 600ml bottles
Labels: Front Squats, IF
Tuesday, 22 December 2015, 21:14
Day 175
6am workoutWarm up:
20 cal air bike
20 squats
Strength: EMOM
1x20kg hang snatch
2x25kg hang snatch
4x30kg hang snatch but failed
1x25kg hang snatch
I was so frustrated that I couldn't do it... I'm pretty damn sure I could have confidently done it last week.
WOD:
4min AMRAP
9 20kg push jerks
9 kipping knee raises
2min rest
4min AMRAP
6 25kg push jerks
6 kipping knee raises
2min rest
4min AMRAP
3 30kg push jerks
3 kipping knee raises
Rounds: 13
Ughhh so naturally whenever I fail at something that I know I could do, I try again.
7pm workout
Warm up:
20cal airbike
20 prison squats
10cal airbike
10 prison squats
Strength: EMOM
1x25kg hang snatch
1x27.5kg hang snatch
4x30kg hang snath but failed..
1x27.5kg hang snatch
1x30kg hang snatch - omfg I finally did it. But I should have been able to done at least 32.5kg, and probably PR it with 35kg. What happened?
WOD:
4min AMRAP
9 25kg push jerks
9 toes to bar
2min rest
4 min AMRAP
6 30kg push jerks
6 toes to bar
2 min rest
4 min AMRAP
3 30kg push jerks (should have been 37)
3 toes to bar
Score: 6+4
I tried to RX the workout but I couldn't get the last 37kg push jerks. Yeh i'm a little sad...
As I pondered over my obvious decrease in strength, my coach asked me if I had lost any weight. Over the last few weeks, yes, I have been losing weight. But I thought I was losing body fat? Was I instead losing muscle? It had never occured to me that my weight loss could be the cause of this terrible disaster.
HoweverI don't want to be so quick to jump to conclusions. I want to continue to drop my weight (where I actually want to drop my body fat). If my strength does keep declining, maybe I should start thinking of bulking, rather than cutting...
Ahhhhhh i'm frustrated and sad.
Monday, 21 December 2015, 18:33
Day 174
6am class--Warm up: 3 rounds
20 skips
10 25lb G2OH
5 shoulder rotations
Strength: starting at 50% 1RM
1x3 20kg squat clean (warm up weight)
1x3 25kg squat clean
1x3 30kg
1x3 32.5kg
1x3 35kg
1x3 37.5kg
1x1 40kg
2x3 37.5kg squat clean!!! (NEW PR)
WOD: 5RFT
21 DUs
15 25kg SDHP
9 HSPU (mat+black plate)
Time: 17" 58'
------
5x4 purple banded pull ups
2x10 slow ring pulls
2x15 fast ring pulls
------
8am class--
Warm up again.
Strength:
1x3 25kg
1x3 30kg
1x3 35kg
5x3 37.5kg
-------
Watched the new Star Wars movie today! It was GOOD but I felt as if they took took long in getting to the point in some scenes. After I headed out to Newtown for lunch and my dose of Gelato Blue.
I had the "curry" plate which included mixed vegetables, black-eyed beans, rice, papadum and salad. Lentil As Anything is literally my favourite place to eat at! If it wasn't so far, i'd visit more often.
I dropped by Gelato Blue at one of the best times... Happy hour! Each scoop is $3.50, as opposed to the regular $5. I'm holding the caramel in my left and mango in my right. Mhmm!
IF is going good btw!
6am-9am (workout): 2.4L water. No preworkout or intraworkout today.
10am: 1L BCAAs
2:30pm: curry and then gelato
6pm: watermelon and spiced soy hot chocolate
Calories = approx 1200 and i'm not even feeling hungry.
If I had meal prepped 1200 calories over 5-6 meals, i'd most probably still be feeling a little peckish. But IF allows me to have big meals which leave me satisfied. I don't normally eat this little though. I was out for the majority of the morning/early afternoon and I go to bed early, so my feeding window was unintentionally shortened. I normally consume around 2000-2400 calories.
Labels: Clean, Food Adventures, HSPU, IF
Sunday, 20 December 2015, 15:08
Day 172/173
SATURDAY"12 days of Christmas" WOD (=death)
Day 1: Wall Walk
Day 2: 25kg Clusters
Day 3: (purple) Banded Pull Ups + Knee Raises
Day 4: HRPU
Day 5: Burpees Over Bar
Day 6: 25kg SDHP
Day 7: Box Jumps
Day 8: 16kg KBS
Day 9: 6kg Wall Balls
Day 10: 25kg S2O (push jerks)
Day 11: 25kg Hang Squat Cleans
Day 1200m run
Time: 48" 14'
Each day represented the amount of reps required. It worked in an order of day 1, then day 2, day 1, then day 3, day 2, day 1, all the way until day 11. Then you take the 1200m run. Take note today was 35 degrees. The sun was BURNING.
Tonight was the CFNQ Christmas Party and honestly, I wasn't planning on going because I knew almost no one. I'm a timid and shy person who has a permanent bitch face on... However i'm SO glad that I did end up going. I met so many new people and I spoke to familiar faces which i've always seen around the box but never actually talked to! It was great!
Above; The girls at CFNQ
Below: My coaches!
SUNDAY
Today is just rest/recovery. Really thinking of cleaning my room up...
Weekly average weight: 51.37kg.
I'm happy with how my weightloss (hopefully it's fatloss!) is going. Two weeks ago, my average was at 52.30kg, last week it was 51.66kg. So i'm losing about 1-2 pounds each week, which is a good stable recommendation (according to Google LOL)
Labels: Deadlift, Press, Thruster
Friday, 18 December 2015, 21:18
Day 171
WOD: 2RFT50m bear crawl
32 16kg KBS
18 box jumps
12 deadlifts at bodyweight (50kg)
Time: 11"30' RX
I'm so happy with my score! I'm proud of myself with the KBS and the deadlifts. I kept the sets to 2-3 without breaking the reps too often.
Labels: Deadlift
Thursday, 17 December 2015, 12:02
Day 170
Once I get 1 pull up, i'll be able to start training with the big guns in the level 3 class! I am currently no where near a strict pull up though...6AM workout
Skill: Rope Climbs
Every 90 seconds, 6 sets of 1 climb.
WOD: For Time.
1000m run
then 3RFT
10 30kg hang power cleans
20 burpees over bar
Time: 15" 30'
After class, I then focused some training on exercises that will help with my pull up progression!
5x3 (purple) banded strict pull ups
2x max ring pulls (15, 20)
5x3 elevated ring pulls
Wednesday, 16 December 2015, 19:47
Day 168/169
TUESDAYStrength: Every 2 minutes
5x5 30kg push jerk
WOD: 5x2min AMRAP (1 min rest in between sets)
25 wall balls
Max HR Push ups
Score: 61
Strength: Every 2 minutes
5x5 25kg push jerk
WOD: 5x2min AMRAP (1 min rest in between sets)
25 wall balls
Max hollow rocks
Score: uhhh didn't keep count cos my hollow rocks are terrible
WEDNESDAY
Strength: Finding 5RM backsquat
1x10 15kg
1x5 20kg
1x5 25kg
1x5 30kg
1x5 35kg
1x5 37.5kg (greens)
1x5 42.5kg
1x5 47.5kg (yellows) (max was 52.5kg last week though...)
WOD: 3x5min AMRAP (1min rest)
5 banded (black) kipping pull ups
5 knee raises
10 20kg OH squats
I worked on some strict banded pull ups using the purple band. Max ring pulls ~10-15reps. 5x3 elevated ring pulls.
I ate a whole pizza today. All 8 slices.
I really need to start going to PM crossfit classes as recently i've been getting lazy after my first 6am class.
Labels: Back Squats, Food Adventures, Press, Pull Ups
Monday, 14 December 2015, 20:00
Day 167
6am workoutStrength:
6x3 banded strict pull ups (green and black)
2xmax pull ups (9 for each)
WOD: 15 min AMRAP
200m run
15 hollow rocks (!!)
10 20kg OH static lunges
Rounds: 5+2
I didn't really feel like working out after but I didn't want to just go home... So I practiced DUs for 20-30 mins, did 3x5 20kg bench presses and 20 sit ups. There was no focus in this extra work out. I should have just done the CrossFit WOD again! Ugh, I think I will just do double WODs from now on since I have no proper program to follow afterwards....
Attempted an escape room with my friends today! It was FUN. We failed... so many times. We received LOTS of help from the directors and took way too long haha. But it was good and I would attempt another escape room again!
DIET/NUTRITION UPDATE:
Feeding window: 11AM - 7PM
2x BCAAs + black coffee with stevia whilst fasting during the morning
11AM Meal 1: mangoes
2:30PM Meal 2: 6 plates of sushi, vegan choices of course!
6:30PM Meal 3: watermelon and 6 pieces of Moo Free advent chocolate hehe.
Labels: Food Adventures, IF, Pull Ups
Sunday, 13 December 2015, 18:20
Day 166
Day 2 of being officially vegan is going great!Today is just Sunday and I did nothing all day!
Saturday, 12 December 2015, 13:30
Day 163-165
ThursdayPost Ed Sheeran concert... Did nothing all day.
Friday
6 am WOD:
5 min AMRAP
5 20kg Snatches
9 6kg wall balls
1 min rest
4 min AMRAP
4 25kg snatches
9 wall balls
1 min rest
3 min AMRAP
3 25kg snatches
9 wall bals
Score: 6
8 am WOD:
5 min AMRAP
5 25kg cleans
9 6kg wall balls
1 min rest
4 min AMRAP
4 30kg cleans
9 wall balls
1 min rest
3 min AMRAP
3 32.5kg snatches
9 wall bals
Score: 7+2
Had a "garden" burrito bowl from Beach Burrito Newtown without the cheese ($16.95). Very filling! And I made myself extra full with a scoop of Espresso vegan icecream from Gelato Blue ($5)! Anthony had the vegan Pokey Hokey icecream. I was SO full. I should probably not relive that experience...
Saturday
WOD: 25 min AMRAP
200m run with 6kg wall ball
25 6kg wall ball cleans
25 adjusted push ups
100 single skips
Rounds: 3+29
Intermittent fasting (window 10am-6pm) is going good so far! Here's my vegan cookie hehehhehe delicious. I don't like how it's "2 servings" though.
Labels: Clean, Food Adventures, Snatch
Wednesday, 9 December 2015, 09:59
Day 162
Took Vega Sport preworkout before class and sipped on ShredZ Pink Lemonade BCAAs throughout the workouts. I felt energized!6am workout
Strength: 2 front squats + 1 push jerk every 90s
2x25kg
27.5kg
30kg
32.5kg
2x35kg
37.5kg 2 front squats + 1 push jerk
12 min AMRAP
200m run
25 box jumps
8 kipping knee raises
Rounds: 3+9
8am workout
Strength: 2 front squats + 1 push jerk every 90s
27.5kg
30kg
32.5kg
35kg
37.5kg
3x37.5kg fail
12 min AMRAP
200m run
25 box jumps
4 negative HSPU (I felt as if I could control it more when going down)
Rounds: 3+4
ED SHEERAN TONIGHT EEEEEK.
Labels: Front Squats, HSPU, Press
Tuesday, 8 December 2015, 10:38
Day 161
My semester 2 results came out this morning! And PHEW, I PASSED MY UNITS. No fails. I'm so happy! I achieved shitty results but it's okay.... As long as I didn't fail. Next year though, I should work on getting better marks hahaha....6am workout
Gymnastics: 6 min AMRAP
30s max banded kipping pull ups (~6 reps per round)
30s rest
WOD: 20 min cap
25-20-15-10
42.5kg deadlifts
Lateral bar burpees
Time: 14"40'
Find 1RM Cluster
1x1 20kg
1x1 25kg
3x1 30kg
Strength: bench press
1x10 15kg
1x5 20kg
4x3 25kg
Gymnastics: 6 min AMRAP
30s max banded strict pull ups (5th hole, green and black band)
30s rest
Labels: Bench Press, Clean, Deadlift, Pull Ups, Thruster
Monday, 7 December 2015, 21:03
Day 160
Disappointed in today.Strength: Deadlifts
3x5 42.5kg deadlift (85% of 5RM)
WOD: 20 min time cap
12 25kg S2O
30 DU
300m run
Time: DNF.
I'm so sad about this lol
Saturday, 5 December 2015, 17:36
Day 157-159
THURSDAY6 am workout
Strength: Find 5RM backsquat
5RM 52kg backsquat
WOD:
8 min AMRAP
20 DU
30 sit ups
20 16kg KBS
Rounds 2+7
2 minutes rest then...
6 min EMOM
100m sprint
Max push ups
Max: 31
8 am workout
Strength: Find 5RM deadlift
5RM 47kg deadlift
I then did some pathetic dumbbell snatches and wall walks........
Okay I think i'm going to make my second workouts just weightlifting. I really don't want to do anymore MetCon kind of things lol.
Had lunch today. With Khiem. We went to Duy Linh!
Vietnamese vermicilli salad with spring rolls and a vegan seafood noodle basket. We also had some vegan prawn dumplings which came out a bit later.
FRIDAY
Made ratatouille with Anthony and it was fun! I quite like chopping vegetables hahaha. Though my actual cooking skills are ...well... non existent. Then hung out for the rest of the day with a few friends. I can't remember the last time I smiled/laughed that much.
SATURDAY
To make up for the junk I ate yesterday and also for skipping class yesterday, I went to class today. And the WOD was great!
WOD: Running clock 26:00
0:00-10:00 8 min AMRAP
10 25kg push jerk
10 K2E
Rounds: 5+10
10:00-20:00 8 min AMRAP
10 modified push ups
10 25kg power cleans
Rounds: 4+16
20:00-26:00
10 25kg front squats
10 burpees over bar
Rounds: 4
I really wanted to RX the workout with 30kg. But I wasn't ready. Not yet. But soon!
Labels: Back Squats, Clean, Deadlift, Food Adventures, Front Squats, Press
Wednesday, 2 December 2015, 12:34
Day 156
6 am workoutStrength: push jerk every 2 minutes
2x5 20kg
1x5 25kg
1x5 27.5kg
1x5 30kg
Strength: EMOM
5x1 25kg squat snatch
WOD: For time
27-18-9 banded pull ups
9-6-3 25kg squat snatch
Time: 10"50'
8 am workout
Strength: push jerk every 2 minutes
1x5 22.5kg
2x5 25kg
2x5 30kg
Strength: EMOM
5x1 25kg squat snatch (dropped many)
WOD: For time
27-18-9 banded pull ups
9-6-3 25kg squat snatch (dropped many...)
Time: 11"20'
Overall disappointed in my second attempt at the WOD but am pleased with my improvement in banded pull ups. Not every defeat is means that you've lost.
Labels: Press, Pull Ups, Snatch
Tuesday, 1 December 2015, 12:21
Day 155
First day of Summer = 38 degrees. Lol okay, I shall shrivel and burn in this Australian heat.6am workout
Strength: Complex- power clean + front squat + push jerk
4x2 25kg
2x2 27.5kg
1x1 30kg
WOD: 18 min cap
21-18-15-12-9
20kg sumo deadlift high pulls
300m run after each set
Time: 16" 47'
7am workout
2x2 25kg complex
1x2 30kg complex
1x1 32.5kg complex
2x1 35kg complex (failed)
1x1 35kg complex SUCCESSFUL PR
I got my blood tested today. Results should come in maybe next week... I hope everything is 100%, especially because I went to get tested after a fasted strenuous workout.
Labels: Clean, Front Squats, Press