melonrouge
Maliney

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

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, 28 April 2016, 13:48
Day 303

6am.
Been feeling so shit lately.
Why.

Strength:
Deadlifts
2x3 60kg
1x1 65kg
1x2 62.5kg
1x1 65kg (failed)

WOD: 4x4min AMRAP w/ 1 min rest
10 push ups
10 12.5kg alternating DB snatches
10 box jumps
Rounds: 9

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Wednesday, 27 April 2016, 20:02
Day 302

Coming in close to my 1 year of CrossFit! 63 days to go...

6am.
Tbh was feeling like shit this morning/day.
Woke up at 55kg. Yuck.
Just a few more days of the mindful bulk then i'll be going on a strict cut; hoping to become the best figure I can be.

Strength: Strict press
1x5 @ 21kg
1x4 @ 22.5kg
1x3 @ 23.5kg
1x2 @ 24kg
1x10 @ 20kg

WOD: 3RFT
15 v sit ups
25 6kg wall ball (I dropped the ball on my face so many times...)
400m run
Time: 15"30 ?

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Tuesday, 26 April 2016, 12:08
299-301

SUNDAY.
No exercise :-)

Monday!
9:30AM

50 pull ups
400m run
21 65lb thrusters
800m run
21 65lb thrusters
400m run
50 pull ups
Time: Not sure.. Less than 40 mins

TUESDAY.
HANDS ARE SO RIPPED, DEAR LORD.
6am.
Strength: Back squats
2x3 60kg
2x2 61kg
1x1 62.5kg
Didn't go as heavy as I hoped that that's okay, the percentages were 85, 90 and 92%...

WOD: 12 min AMRAP
3 25kg snatch
6 25kg OHS
12 v sit ups (these were hard af??)
Rounds: 6

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Saturday, 23 April 2016, 12:28
Day 296-298

Thursday. 6AM.
Strength: 5 EMOM then every 90s for 5 sets.
30, 2x32.5, 35, 37.5, 40, 2x42.5, 45 (PR), 47.5kg (failed) Clean and JerkWOD: 12min AMRAP
9 box jumps
6 pull ups
3 40kg cleans
Rounds: 5+5
Friday.
6AM.
Strength: Front Squats.5/4/3/5/4/3
50/52/55/52/55/57.5kgWOD: For Time
50-40-30-20-10
DU
20kg SDHP
Time: 14:57
6PM.
WOD: For Time
50-40-30-20-10
DU
15kg Push Press
Time: 13:33
Saturday.
9AM.
Partner WOD w/ Suzie.
5 RFT
22 24kg KBS
22 Box Jumps
400m run
22 Burpees
22 6kg Wall Balls
Time: 33 something...

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Wednesday, 20 April 2016, 10:59
Day 295

6AM. WOKE UP FEELING MOTIVATED. Despite the annoying shin splints on my right side :(

Strength.
4x4 60kg deadlift
1x3 64kg deadlift

WOD: 15 min cap
21/15/9
HSPU (ab mat)
35kg front squats
Burpees over bar
Time: 13"50 ? Not sure

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Tuesday, 19 April 2016, 09:21
Day 294

6am!!!! (every damn day)
Strength:
3x4 22.5kg strict press
3x4 32.5kg push press

WOD: 3RFT
400m run
25 hollow rocks
10 25kg snatches
Time: 15"52

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Monday, 18 April 2016, 15:23
Day 292-293

Sunday. No exercise.

Monday.
6am.
Strength: back squats
1x4 50kg
1x4 52.5kg
1x4 55kg
1x4 57kg
1x3 60kg

 WOD: Strong man
3 Rounds
50m sledge pull (52, 68, 88kg)
40m farmers carry (54, 54, 59kg)
Total of two heaviest: 269kg

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Saturday, 16 April 2016, 21:14
Day 290/291

Friday.
No Crossfit!
Little bit of sprint training.

 Saturday.
9am crossfit.
For Time
800m run
50 box jumps
50 50kg deadlifts
50 6kg wall balls
50 tricep dips
50 6kg wall balls
50 50kg deadlifts
50 step ups
800m run
Time: a bit under 35 mins




Thursday, 14 April 2016, 09:53
Day 289

6am.
Strength: Front Squats
Reps - 5/4/3/5/4/3
Weight - 47/50/52/50/52/55kg

WOD: 18 min cap
400m run
90 air squats
60 push ups (probs 75% on knees)
30 35kg hang power cleans
400m run
Time: 15"22

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Wednesday, 13 April 2016, 08:27
Day 288

6am.

Strength:
3x5 57kg deadlifts
2x3 62kg deadlifts

WOD: 16 min cap
3RFT
200m 16kg farmer carry
10 hspu (ab mat)
15 burpee box jumps
Rounds: 2+carry.

A bit disappointed that this is my second DNF wod this week :/

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Tuesday, 12 April 2016, 09:26
Day 287

6am. Tired.
Strength:
3x5 21.5kg strict press
3x5 32.5kg push press

WOD: 18 min cap
21-18-15-12
30kg push jerk
6kg wall balls
Calorie row
Time: DNF - got up to 1 push jerk on the last round

16 EMOM
Even: >15 DUs
Odd: 10 hollow rocks

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Monday, 11 April 2016, 11:03
Day 285-286

Sunday. Nothing.

Monday.
6am.
Strength: 1 set every 2 minutes
3x5 103lb back squat
1x3 125lb back squat (~57kg)
Hmm, not sure if it's better to record weights in pounds or kilos for the most accurate weight.

WOD: 12min AMRAP
3 jumping bar MU (28" box)
9 30kg thrusters
Rounds: 4

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Saturday, 9 April 2016, 11:39
Day 284

9am.

Hero WOD.

ABBATE
1 mile run
21 30kg clean and jerk
800m run
21 30kg clean and jerk
1 mile run
Time: 33''09

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Friday, 8 April 2016, 16:33
Day 283

6am.

20 minutes of rehab.

WOD; 3 rounds with 1min rest in between rounds.
1 min max box jumps (61)
then 4 min AMRAP
10 50kg deadlifts
8 burpees over bar
Rounds: 8+17

7am.

Finding 1RM bench press.
5 reps of 15kg, 20kg, 25kg.
3 reps of 27.5kg, 30kg.
1 rep of 31kg, 32kg, 34kg (New 1RM PR).
Failed 35kg twice though lol

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Thursday, 7 April 2016, 09:31
Day 282

Strength: front squats
5x 29kg
5x 34kg
5x 37.5kg
5x 42.5kg
4x 47.5kg
3x 50kg
5x 47.5kg
3x 52.5kg front squats

WOD: 12 min AMRAP
10 incline push ups
10 unbroken 6kg wall balls
Rounds: 6+5

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Wednesday, 6 April 2016, 19:27
Day 279-281

All 6am classes:

MONDAY
Strength: 3x6 47kg backsquats

WOD: 10 min AMRAP
5 25kg power snatch
25 DU
Rounds: 4+1 


TUESDAY
Strength: every 90 seconds
3x6 20kg strict press
3x6 30kg push press

WOD: 3x4min AMRAP w/ 1 min rest between rounds
3 37kg hang power cleans
5 HSPU (ab mat)
10 air squats
Rounds: 9+3 


WEDNESDAY
Strength: 3x6 52kg deadlift then 1x4 57kg deadlift

WOD: 3RFT
400m run
25 16kg KBS
15 Pull Ups
Time: Just under 18 minutes

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Saturday, 2 April 2016, 14:13
Day 278

In teams of 3, at all times:
1 person is working
1 person is resting
1 person is holding a 16kg KB
-BB thruster 30kg
-SDHP 30kg
-medball alt lunges 6kg
-HR push ups
-DB alt snatch 12.5kg

5 stations, 5 mins per station. 
Score: 525 

Partnered w/ Suzie and Mani




Friday, 1 April 2016, 16:46
Day 277

6am CrossFit
Strength:
Every 90 seconds for 8 sets
2 front squats + 1 jerk
27.5, 30, 32.5, 35, 4x37.5kg 

WOD: 4RFT
21 6kg Wall Balls
15 Burpees over bar
9 47.5kg Deadlifts
Time: 15:59

My lower back and arms are really hurting.

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