melonrouge
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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
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Thursday 31 March 2016, 10:27
Day 276
6am crossfitStrength: 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 CrossfitStrength: 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 CrossFitStrength: 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
FridayNo 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 CrossFitWOD: 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 CROSSFITStrength: 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 CrossFitStrength: 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
WED6AM 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' 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
SATURDAY10AM 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
WED6AM 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
MON6AM 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
FRIDAYBasically 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
SUNDAYNo 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 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 |