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, 21 January 2016, 09:18
Day 204-206
TUESDAY6AM CROSSFIT:
Conditioning: 10 EMOM
Even: 3x 35kg touch and go power cleans
Odd: 10 calorie row
WOD: 15 minute running clock
2min max DU (39)
1min rest
12min AMRAP
6 47kg deadlifts
12 kipping leg raises
24 DU
Rounds: 3+18
HIKE TO WINIFRED FALLS WITH SARAH AND JACK:
It was about an hour's drive and a 30-40 minute walk to the falls. The heat, the burning sun, the walk... Reaching the falls was definitely worth it all!
WEDNESDAY
6AM CROSSFIT:
Skill: Handstand skills/HSPUs
Practiced proper form and pike push ups
WOD: 35 minute time cap
35 pike push ups (ab mat)
45 20" box jumps
55 6kg wall balls
Before each movement: 50m OH 11kg run, 50m OH 11kg lunges.
Time: 29"14
The lunges were death! The wall balls were so hard! Deb really helped me through my last 25 reps. If she didn't push me, I probably wouldn't have finished before time tbh.
LUNCH AT GREEN GOURMET, NEWTOWN:
We ordered SO much food (I don't think I can even remember them all)!
Top: Spring rolls, deep fried wontons, sweet potato pastry and san choy bow.
Bottom: veggie dumplings, buns (veg, pork and duck) and sui mai.
ALL THIS FOOD IS VEGAN OFCOURSE. SO MUCH GOODNESS! I really like this Vegan Chinese restaurant. They also had a buffet option! Maybe i'll revisit for the buffet hehe. I'm not sure of the price of this food... I'm guessing that it came close to $60-70 though.
DESSERT AT GELATO BLUE:
Sarah got the brownie sundae with espresso gelato ($10.50).
I got an affogato with peanut butter chocolate fudge gelato ($8.50) and a caramel cinnabun ($6).
I really didn't want to go to the 7pm crossfit class... But I consumed so much fats and processed foods that I just HAD to go, despite the 40 degree heat.
7PM CROSSFIT:
Skill: Handstand skills/HSPUs
Practiced hanstand holds.
WOD: 35 minute time cap
35 HSPU (5 with green/black, 30 with black, 5 with just the ab mat)
45 20" box jumps
55 6kg wall balls
Before each movement: 50m OH 11kg run, 50m OH 11kg lunges.
Time: 26"17
THURSDAY
Ohhhh man, woke up feeling so sore in my glutes/quads/legs overall! My arms are a bit weak aswell.
6AM CROSSFIT:
Strength: E2MOM
5x5 25kg bench press
WOD: 15 minute AMRAP
100m 2x10kg DB farmers carry
3 2x10kg man makers
6 2x10kg hang DB power cleans
12 burpees
Rounds: 4
If my coach didn't push me for the last 40 seconds, I probably wouldn't have completed the 4th round tbh... I love this community and how this box has helped me. I can't imagine not doing crossfit.
Oh and i'm trying to scrap intermittent fasting! It wasn't working with all my events happening. I've also been trying to adopt a new nutrition plan where I consume a protein smoothie after each workout.
In the mornings, it'd be coffee+carob+protein powder+almond/rice milk+100-200g banana (MEAL1). At night, it'd be spinach+100-200g banana+protein powder+cinnamon (MEAL 4).
I'd then have a proper meal 1 at around noon (MEAL 2) and another meal at 3pm-ish (MEAL 3). My calories come close to 2000. ----this is for a double training day. Single trainings days would be different as i'd have a bigger time frame to consume foods.
Today i'm only training once as i'll be going out to dinner. So will be eating meal 3 at 6:30/7PM and won't be having meal 4/protein smoothie since I didn't do that second workout.
I'm hoping that this plan works out better for me. My monthly progress photos aren't showing much progress...
Labels: Bench Press, Clean, Deadlift, Food Adventures, Hikes, HSPU