melonrouge

Maliney

21 | VEGAN | AUS
A collection of my workouts and occasionally food

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

Archives

June 2015
July 2015
August 2015
September 2015
October 2015
November 2015
December 2015
January 2016
February 2016
March 2016
April 2016
May 2016
June 2016
July 2016
August 2016
September 2016

Thursday, 31 March 2016, 10:27

Day 276

6am crossfit

Strength:
EMOM 6x5 2.5kg weighted push ups
Then 1 min max BW push ups (12)

WOD: 17 minute running clock
1000m run (about 5"30')
Then AMRAP
15 16kg KBS
15 Sit Ups
1 Rope Climb
Rounds: 5+7

Wednesday, 30 March 2016, 08:56

Day 275

6am Crossfit

Strength: E2MOM
5x5 52kg Deadlifts

WOD: 11min AMRAP
10 banded (red) pull up
10 30kg hang power clean
5 30kg front squat
Rounds: 4+1
Omg I can't do proper pull ups anymore? Like not even one... Wtf?

Strength: E2MOM
3x5 55kg Deadlifts
1x5 60kg Deadlifts
1x5 65kg Deadifts

Labels: Deadlift

Tuesday, 29 March 2016, 11:01

Day 274

6am CrossFit

Strength:
3x Overhead Squat every 90s for 6 sets
25, 27.5, 30, 2x32.5kg, 35kg (failed 3rd rep)
- The hardest part was the Snatch Balance and also absorbing the weight onto your back when descending.

WOD: 8 min AMRAP
40 DUs
8 30kg Push Jerks
Rounds: 2+41

Strength (again):
3x Overhead Squat every 90s for 6 sets
30, 32.5, 4x35kg (new pr for 3RM!)
- I probably should have gone up a bit. But I guess I feel a little more comfortable with 35kg now.

Labels: Overhead Squats

Monday, 28 March 2016, 12:21

Day 270-273

Friday
No exercise.

Saturday
CrossFit Opens 16.5 (LAST ONE!!)
21-18-15-12-9-6-3
65lb Thrusters
Bar Facing Burpees
Time: 26"53'

Sunday
Sinus headache + a body that feels like its been hit by a car
= just living the potato life

Monday
9:30 CrossFit
Partner WOD (With Manny!)
4 RFT
400m partner run
40 Wall Balls (8x5)
25 K2E (I did like 5-10 each round LOL)
30 Alterating Box Step Overs

I don't remember the time.

Man this blocked nose... Well at least the sore throat is gone. The headache is subdued (due to taking a paracetamol tablet)

Labels: Opens 2016

Thursday, 24 March 2016, 10:25

Day 269

6AM CrossFit
WOD:
3 Rounds
1 minute at each station

16 KBS
Cal Row
20lb Deadball Slames
Burpees
Rest

Then 3 rounds 20:10 on:off Sit Ups

Ughhhh feeling like i'm not progressing much in crossfit lol

Wednesday, 23 March 2016, 08:01

Day 268

6AM CROSSFIT

Strength:
6 EMOM: 1 Clean and Jerk
30, 32.5, 35, 37.5, 40 (NEW PR), 42.5kg (failed)
Then
Every 90s for 4 sets: 1 Clean and Jerk
42.5 (failed again), 3x40kg

WOD: 3x4min rounds with 1 min rest
300m run (About 1"20 each time)
AMRAP
5 T2B
5 30kg Power Cleans
Rounds: 3+4

Labels: Press

Tuesday, 22 March 2016, 07:40

Day 267

6AM CrossFit
Strength:
Finding 5RM Weighted Push Ups
Every 90 seconds for 8 sets
2.5, 5, 7.5, 10, 12.5, 15, 17.5, 20kg

WOD: 3RFT
100m 16kg Farmers Carry
50 DUs
20 10kg single arm DB thrusters
Time: 15"03'

Monday, 21 March 2016, 11:36

Day 266

6AM CrossFit

Strength

9 EMOM

1RM thruster

27.5, 30, 32.5, 35, 37.5, 2x40kg (new PR), 2x42.5kg (failed)

WOD

13 min running clock

800m run (this took about 4.5 mins)

Then

AMRAP

8 30kg Push press

10 Box Jumps

12 (Dodgy) Hollow Rocks

Rounds: 3+10

Labels: Thruster

Sunday, 20 March 2016, 17:45

Day 262-265

WED
6AM CrossFit
Strength: 10 EMOM
1RM Snatch
30kg

WOD: 10 Rounds
3 25kg Power Snatch
6 Burpee Over Bar
12 Air Squats
Time: 15" 56'

7PM CrossFit
Strength: 10 EMOM
1RM Snatch
32.5kg

WOD: 10 Rounds
3 25kg Power Snatch
6 Burpee Over Bar
12 Air Squats
Time: 15" 24'

THU
6AM CrossFit
WOD: 12 Min AMRAP
30 DU
10 HR Push Ups
10 30kg SDHP
Rounds: 3+47

FRI
6PM CrossFit Opens 16.4
Points: 124 at 50kg

SAT
9AM CrossFit Opens 16.4
Points: 164 scaled

Labels: Opens 2016, Snatch

Tuesday, 15 March 2016, 11:12

Day 257-260

SATURDAY
10AM CROSSFIT OPENS 16.3
7min AMRAP
15kg Snatches
5 jumping C2B
Points: 95 Scaled

SUNDAY
No exercise. WENT TO THE SYDNEY VEGAN FESTIVAL.
I failed to take photos!!!
I ate so much!
1) Lentil dahl with rice by Dahlicious $9
2) A bite of Josh's 'sausage' roll by Herbivorous $5
3) Rice milk coffee $3
4) 4 brownies and an apple/fig cake $10
5) Josh had a pie from Funky Pies
6) Chia pudding with raspberries $5

I WISH I HAD PHOTOS.

MONDAY
6AM Crossfit Opens 16.3
Points: 10 rx

7PM CROSSFIT
Strength:
3 deadlifts every 90seconds for 7 sets
47, 52, 55, 57, 60, 69kg (3RM PB), 74 (only got 1)

WOD: For Time
50 16kg KBS
50 Box Jumps
800m run
25 16kg KBS
25 Box Jumps
400m run
Time: 13"53'

TUESDAY
6AM CROSSFIT
Strength:
3 push jerks from the ground every 90s for 8 sets
25, 27.5, 30, 32.5, 35, 2x37.5kg (failed 3rd rep), 37.5kg (3RM PB)

WOD: 12 min AMRAP
5 TTB
2, 4, 6, 8, 10, 12... 30kg Thrusters
Score: 56 (got up to 10 thrusters + 1 ttb)

Labels: Deadlift, Opens 2016, Push Jerk

Friday, 11 March 2016, 13:37

Day 254-256

WED
6AM CROSSFIT
EMOM 10
1 Push Jerk + 1 Split Jerk
20, 22.5, 25, 27.5, 30, 3x32.5kg

12 Min AMRAP
12 Box Jumps
9 30kg Push Jerks
6 30kg Front Squats
Then 800m run
Rounds: 4+1

7PM CROSSFIT
12 Min AMRAP
12 Box Jumps
9 25kg Push Jerks
6 25kg Front Squats
Then 800m run
Rounds: 5+3

THU
6AM CROSFIT
Wod -
40 burpees
Then10-20-306kg Med ball clean20lb med ball slamsSit ups

FRI
No exercise

Labels: Front Squats, Press

Tuesday, 8 March 2016, 09:13

Day 252

MON
6AM CROSSFIT OPENS 16.2 Scaled
Score: 257

7PM CROSSFIT OPENS 16.2 Scaled
Score: 260

TUE
6AM CROSSFIT
Strength
6 minute EMOM
25kg Squat Snatch + OHS

WOD:
20 minute AMRAP
5 Hollow Rocks
10 Push Ups
15 BW Squats
3 25kg Power Snatch
Score: 6+31

Strength
6 minute EMOM
25kg Squat Snatch + OHS

7 Rounds
5 GHD Sit Ups
10 DUs

Training Schedule:
Monday - 6AM and 7PM
Tuesday - 6AM and 7AM
Wednesday - 6AM and 7PM
Thursday - 6AM
Friday - 6AM
Saturday - 9AM
Sunday - Rest

Labels: Overhead Squats, Snatch

Sunday, 6 March 2016, 19:31

Day 249-251

FRIDAY
Basically no exercise.

SATURDAY
Opens 16.2......
I tried to rx it.
Score: 19.
I couldn't get through the TTB! Dammmmmmn.
My hands completely ripped - so much pain.
Will try the scaled version on Monday though.
I'm pretty disappointed.

My matcha x nutella VEGAN birthday cake ^__^

SUNDAY
VEGAN DAY OUT!!!!

Doughnut Time Donuts! ($6 ea)
Vegan fox - 8/10
Red Velvet with 'butter cream' - 9/10

Grand Gelato, ($5 for 2 scoops, VDO special)
Espresso + cherry
Strawberry + espresso

Also had vegan cupcakes and a bonsoy latte. $6 meal.
And an indian lunch! SO GOOOOOOD.

I had such a good day out!

Labels: Food Adventures, Opens 2016

Thursday, 3 March 2016, 10:43

Day 245-248

SUNDAY
No exercise.

MONDAY
First day of uni!

6AM CROSSFIT OPENS 16.1 AGAIN
25ft 65lb Overhead Lunges
8 Bar Facing Burpees
25ft 65lb Overhead Lunges
8 Chest-To-Bar Pull Ups
Score: 51

TUESDAY
6AM CROSSFIT
Conditioning:
10 Minute EMOM
Odd: 30s Max Strict Leg Raise
Even: 20 Banded Hollow Rocks

WOD: For 15 minutes
Every 5 minutes, 400m Run
AMRAP
9 65kg Deadlifts (heaviest i've ever done!!)
6 T2B
Rounds: 3+2

WEDNESDAY
MY BIRTHDAAAAAY And I programmed the workout today!!

6AM CROSSFIT
Conditioning
10 Minute EMOM
Odd: 30s Max Dus (68)
Even: 3RM Push Jerk
30, 32.5, 35, 2x37.5 fail and 37.5kg

WOD
12 Minute AMRAP
7 HSPU (ab mat)
7 30kg Hang Cleans
7 Lateral Burpees
Rounds: 5+3

7PM CROSSFIT
WOD
12 Minute AMRAP
7 HSPU (ab mat)
7 30kg Hang Cleans
7 Lateral Burpees
Rounds: 6

THURSDAY
6AM CROSSFIT
WOD
1000m run
21-15-9
20kg OH Squats
Box Jumps
Time: 14"

SO DEAD. Will rest tomorow to prepare for Opens 16.2 on Saturday!

Labels: Deadlift, Opens 2016, Press