melonrouge
Maliney

21 | VEGAN | AUS
A collection of my workouts and occasionally food
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2016 OPENS
FOOD ADVENTURES
RECIPES
HIKES

Movements

BACK SQUAT
BENCH PRESS
CLEAN
DEAD LIFT
FRONT SQUAT
HSPU
OVERHEAD SQUAT
PULL UP
SHOULDER TO OVERHEAD
SNATCH
THRUSTER


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Thursday, 21 January 2016, 09:18
Day 204-206

TUESDAY
6AM 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...

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