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, 25 February 2016, 09:23
Day 240-244
WEDNESDAY6AM CROSSFIT
Strength: 10 Minute EMOM
Even: 10 speed reps of 37.5kg (60%) Deadlifts
Odd: 30s hollow hold
WOD: 5x3min rounds
200m run
AMRAP
15 hand-release push ups
7 30kg hang cleans
Rounds: 6+17
THURSDAY
6AM CROSSFIT
WOD: 3x5min Rounds For Time
10 HSPU (ab mat) [can do unbroken sets]
20 Unbroken 16kg KBS
20 6kg Wall Ball Shots
30 DU
Time: 4", 4"01, 4"40
7PM CROSSFIT
WOD: 3x5min Rounds For Time
10 HSPU
20 Unbroken 16kg KBS
20 6kg Wall Ball Shots
30 DU
Time: 3"40', 4"14, 4"41
FRIDAY
6AM CROSSFIT
Strength: Every 90s for 6 sets
6kg Turkish Get Up per side
Rehab:
Hamstrings and shins
CROSSFIT GAMES TOMORROW, have to rest up. It was hard watching the class do the wod though :(
SATURDAY
10AM CROSSFIT OPENS 16.1
25ft 65lb Overhead Lunges
8 Bar Facing Burpees
25ft 65lb Overhead Lunges
8 Chest-To-Bar Pull Ups (I CAN'T BELIEVE I GOT THESE)
Score: 45 (which 7 reps from 2 full rounds)
Okay so the 16.1 wasn't as scary as I felt before actually doing the workout... The nerves went away because the task at hand was so hard that I couldn't think about anything else.
I didn't do as well as I wanted to but at the same time, I did better than I expected to. I was ready to do the scaled version but turns out, I gave the rx a go and managed to finish at least one round hahaha.... compared to everyone else who did 5+!!! But this isn't a competition against other people, it's to set a standard so I can beat myself next year!
SUNDAY
Feeling sore! No exercise.
Labels: Clean, Deadlift, HSPU, Opens 2016
Tuesday, 23 February 2016, 09:37
Day 238-239
MONDAY6AM CROSSFIT
Conditioning
10 Minute EMOM
Odd: Max Cal Airdyne (41)
Even: 3RM Push Press; 25, 27.5, 30, 2x32.5kg
WOD
Opens 14.5
21-18-15-12-9-6
25kg Thrusters
Bar Facing Burpees
Time: 19"48'
7PM CROSSFIT
Conditioning
10 Minute EMOM
Odd: 3RM Push Press; 23, 30, 32.5, 37.5 (fail at 2 reps), 35kg (NEW PR)
Even: Max Cal Row (42)
WOD
21-18-15-12-9-6
47kg Deadlifts
Airdyne Calories
Time: 17"40'
TUESDAY
6AM CROSSFIT
WOD
Opens 12.3: 18 Minute AMRAP
9 T2B
12 25kg Push Press
15 Box Jumpes
Rounds: 4
Sunday, 21 February 2016, 09:53
Day 236-237
SATURDAY9AM Workout
4x5min rounds
400m run
then AMRAP
9 Burpees
7 25kg OHS
5 T2B
Rounds: 4+4
Had an insanely late lunch (2PM) at the Plant Gallery. This was definitely a really good restaurant and I definitely would love to come back here. It was a bit pricey but it's worth it - for a meal celebrating an occasion, rather than a casual lunch as I did today.
SUNDAY
Rest day/Work day/No exercise kinda day.
Labels: Food Adventures, Overhead Squats
Friday, 19 February 2016, 09:07
Day 233-235
WEDNESDAY6AM CrossFit
Strength
10 minutes to find 3RM Back Squat
42.5, 47.5, 52.5, 2x57.5kg
Then E2MOM for 2 Sets- 3x 52.5kg Back Squat
WOD
10 minute AMRAP
15 unbroken 16kg KBS
10 T2B
Rounds: 3+20
THURSDAY
6AM CrossFit
Conditioning
10 minute EMOM
Even: 30s max DU
Odd: 3RM hang squat clean
32.5, 37.5, 40, 42.5kg, 1 rep 45kg
WOD
12 minute AMRAP
12 unbroken 6kg wall balls
12 push ups
12 sit ups
Rounds: 4+18
7PM CrossFit
Conditioning
10 minute EMOM
Even: 30s max DU
Odd: 3RM hang squat clean
32.5, 37.5, 40, 42.5kg, 1 rep 45kg
WOD
12 minute AMRAP
12 unbroken 6kg wall balls
12 push ups (some were on my knees)
12 sit ups
Rounds: 5+3
FRIDAY
6AM CrossFit
20-30 minutes of rehab
WOD
10 Minute AMRAP (Opens 13.2)
5 25kg Shoulder To Overheads (I did mostly push jerks)
10 25kg Deadlifts
15 Step Ups
Rounds: 6+3
Labels: Back Squats, Clean
Tuesday, 16 February 2016, 09:12
Day 230-232
SUNDAYNo exercise.
MONDAY
6AM CROSSFIT
Warm up:
2 Rounds
200m Run
3 Inch Worms w/ Twist
4 Kips
5 Alt. Lunges w/ Shoulder Dislocations
Strength:
10 Minute EMOM
Odd: Max Cal Airdyne (40)
Even: 5RM Push Press; 20, 25, 27.5kg, 30, 30kg
WOD:
10 Minute AMRAP
5 25kg Cluster
10 Lateral Burpees
15 Pull Ups (Linked 5!!)
Rounds: 2+13
7PM CROSSFIT
Strength:
10 Minute EMOM
Odd: Max Cal Airdyne (40)
Even: 5RM Push Press; 20, 22.5, 3x25kg
WOD:
10 Minute AMRAP
5 30kg Cluster
10 Lateral Burpees
15 Pull Ups
Rounds: 2+5
TUESDAY
6AM CROSSFIT
Conditioning:
10 Minute EMOM
Odd: 15 20lb Deadball Slams
Even: 30s Max HSPU (19)
WOD:
For Time
1000m Run
25-20-15
Box Jumpes
20kg Hang Snatch
Time: 16"40'
Labels: Clean, Press, Pull Ups, Thruster
Saturday, 13 February 2016, 18:44
Day 228-229
FRIDAY6AM CROSSFIT
Strength: 3RM Push Jerk = 35kg
WOD: 10 min AMRAP
30 DU
15 25kg G2O (I did C&J)
Rounds: 2+13
SATURDAY
9AM CROSSFIT
WOD: Every 5 mins for 4 sets
200m run w/ 15kg plate
Then AMRAP
10 K2E
15 Push Ups
20 16kg KBS
Rounds: 4+33
WOD: Every 5 mins for 4 sets
200m run w/ 15kg plate
Then AMRAP
10 K2E
15 Push Ups
20 16kg KBS
Rounds: 4+33
Went out for lunch at Sadhana Kitchen! Green Smoothie ($10), Iced Latte ($10), Pitaya bowl ($17) and the 'Neat Loaf' burger ($17.50).
Then obviously, we just had to make a pit stop at Gelato Blue! He go the espresso flavour and I chose something new; caramelised fig, maple and walnut. Super sweet and delicious but I probably wouldn't be able to eat more than one scoop ($5/scoop)
Labels: Food Adventures
Thursday, 11 February 2016, 17:47
Day 226/227
WEDNESDAY6AM CROSSFIT
Strength: Bench Press
10 minutes to find 3RM - 27.5kg
2 minute to find 10RM - 17.5kg
WOD: 12 minute Running Clock
00:00-04:00
9 37.5kg Deadlifts
15 Sit Ups
04:00-08:00
6 47.5kg Deadlifts
15 Sit Ups
08:00-12:00
3 57.5kg Deadlift
15 Sit Ups
Rounds: 8+3
7PM CROSSFIT
WOD: 12 minute Running Clock
00:00-04:00
9 42.5kg Deadlifts
15 Sit Ups
04:00-08:00
6 52.5kg Deadlifts
15 Sit Ups
08:00-12:00
3 62.5kg Deadlift
15 Sit Ups
Rounds: 9+1
THURSDAY
6AM CROSSFIT
Skill: Bar Muscle Up Progression
- Worked on Jumping Bar MU
WOD: 2x6min rounds with 1min rest
50m bear crawl
50m jog
Then AMRAP...
10 12.5kg DB Snatch
5 Pull Ups + T2B
Rounds: 4+13
Labels: Deadlift
Tuesday, 9 February 2016, 09:16
Day 223-225
SUNDAYNo exercise.
MONDAY
6AM CROSSFIT
WOD: 3RFT
30 16kg KBS
28 6kg Wall Balls
27 Burpees
Time: 21"58'
7PM CROSSFIT
WOD: 3RFT
30 16kg KBS
28 6kg KBS
27 Burpees
Time: 21"40'
TUESDAY
6AM CROSSFIT
Conditioning: 10 min EMOM
Odd: 3RM Hang Power Clean
25kg, 30kg, 35kg, 40kg (2 power, 1 squat), 42.5kg (1 power, 1 squat, 1 fail)
Even: 30s max cal (35 calories)
WOD: 12 minutes
Every 4 minutes, 400m run
Then AMRAP
5 30kg Push Jerks
10 Box Jumps
Rounds: 4+3
Saturday, 6 February 2016, 12:28
Day 222
9AM CROSSFITPartner WOD For Time
400m run together
70 36.1kg Power Cleans
70 (Red Banded) Pull Ups
70 33.6kg Front Squats
70 T2B
400m run together
Time: 25"30'
Suzie was my partner today and DAMN THIS WOMAN IS A MACHINE. We split the movements 50/50 except for pull ups, I think she did 10 more than me hahaha...
Labels: Clean, Front Squats, Pull Ups
Friday, 5 February 2016, 08:00
Day 213-221
28/01 THURSDAY6AM CROSSFIT
Conditioning: 10 EMOM
Odd: 4x 30kg Power Clean
Even: 10 Cal Row
WOD: 10 MIN AMRAP
15 25kg Power Clean
15 Lateral Burpees
Then 800m Run FT
Score: 2+9, 5"06
7PM CROSSFIT
Conditioning: 10 EMOM
Odd: 4x 30kg Power Clean
Even: 10 Cal Row
WOD: 10 MIN AMRAP
15 25kg Power Clean
15 Lateral Burpees
Then 800m Run FT
Score: 3+3, 4"46
29/01 FRIDAY
6AM CROSSFIT
Strength: Every 2 minutes
5x5 Back Squats
WOD: 2x5min AMRAP
7 T2B
7 25kg Power Snatches
7 Box Jumps
Score: 2+14
30/01-02/02 SAT-TUE.
Away on cruise. No exercise.
03/02 WEDNESDAY
Came back from the cruise in the morning. Still felt rocky, had light headaches.
7PM CROSSFIT
Skill: 5 EMOM
1-2 pull ups
WOD: 27-21-15-9
20kg Thrusters
Burpees
Score: DNF: Got up to the 9th round.
04/02 THURSDAY
Went to Suzy Spoon's Vegetarian Butcher for lunch!
Spaghetti Bolognese with salad $17.50
Lasagne with salad $17.50
7PM CROSSFIT
Gymnastics: 10 EMOM
Odd: Max Strict Pull Ups (16)
Even: 30s Hanging Knee Raise Hold
WOD: Fight Gone Bad
1 min on each station x3
25kg SDHP
Box Jumps
25kg Push Press
Cal Row
6kg Wall Balls
Rest
Score: 198
05/02 FRIDAY
6AM CROSSFIT
WOD: For Time
1000m Run
30 20kg Snatches
Time: 11"14'
Okay okay the weight for the snatches were a bit low but my head wasn't there yet... Everything seemed more blurry and that made me feel more dizzy. Was not in the mood to push through 25kg.
7PM CROSSFIT
WOD: For Time
1000m Run
30 25kg Snatches
Score: 13"30'
Labels: Clean, Food Adventures, Press, Snatch