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
Saturday, 30 July 2016, 12:33
Day 396
SAT | 9AM21-15-9-15-21
25kg Push Press
20" Box Jumps (step ups for last 2 rounds.. Shins...)
16kg KBS
200m run
Note: I need to get the KB vertically align with my hips. Been cutting short at the top. Need to fix that. + stretch shoulders more, don't let them become tight!
Friday, 29 July 2016, 19:00
Day 394 - 395
Thu |6PM : Olympic Weightlifting skills
7PM :
Gymnastics - handstand skills. I got one handed handstand against the wall!
WOD - Every 5min, 3 sets
400m run
30 ball slams 20lb
400m run
30 ball slams 20lb
Times: 3"12, 3"17, 3"17
2min rest
Then
With a partner 10 amrap
12 calories rower
With a partner 10 amrap
12 calories rower
Total: 142 with Kathy!
FRI | REST
GOT MY FIRST AID CERT
Wednesday, 27 July 2016, 10:21
Day 392 - 393
Tue | 8am
Strength: Every 90 secs, start about 70% CnJ
7sets
2 Power clean + 2 Front Squats + 1 push jerk
7sets
2 Power clean + 2 Front Squats + 1 push jerk
30kg, 35kg, 37kg, 3x40kg
Wod - 8 Rounds (17min cap)
7 Burpees
5 K2E (focused on linking)
3 Squat cleans 40kg
7 Burpees
5 K2E (focused on linking)
3 Squat cleans 40kg
Time: 12"53
WED | 7pm
Strength
12 EMOM
Odd: 5 push press 29kg
Even: 5 ring tricep dips
12 EMOM
Odd: 5 push press 29kg
Even: 5 ring tricep dips
Wod - 4x4min amrap
12 deadlifts 31.5kg
6 S2O
6 Pull ups
12 deadlifts 31.5kg
6 S2O
6 Pull ups
Rounds: 10+6
Monday, 25 July 2016, 21:30
Day 390-391
SUN | 7:30AM9k run, 01"05"00
MON | 7PM
Strength
EMOM 12min
Odd: 5 deadlifts 60kg
Even: 5 Strict C2B (purple band)
EMOM 12min
Odd: 5 deadlifts 60kg
Even: 5 Strict C2B (purple band)
Wod - 16min cap
3RFT
400m Run
12 OHS 25kg
3 Wall walks
3RFT
400m Run
12 OHS 25kg
3 Wall walks
Time: 14"20
Saturday, 23 July 2016, 17:48
Day 389
SAT | 9AMPartner hero wod: GLEN
- Partner 30 clean and jerk 37.5kg
- 1 mile run (1.6k)
-10 rope climbs (individually)
-1 mile run
- Partner 100 burpees
Time: 38"20 with Suzie
Friday, 22 July 2016, 16:32
Day 388
FRI | 6AM
Strength
Snatches
1 halting snatch deadlift (slow) + 1 Power snatch
2x25kg
Snatches
1 halting snatch deadlift (slow) + 1 Power snatch
2x25kg
3x30kg
3x32.5kg (failed 2)
WOD- 3RFT (15min cap)
21 Push jerks 30kg
15 SDHP
9 HSPU
21 Push jerks 30kg
15 SDHP
9 HSPU
Time: 14"53
Thursday, 21 July 2016, 15:33
Day 385 - 387
TUE | 6AM
Strength
Yellow
Complex 7 sets (90sec)
Power Clean + Hang Squat clean + 2 Front Squats + Push Jerk
Yellow
Complex 7 sets (90sec)
Power Clean + Hang Squat clean + 2 Front Squats + Push Jerk
30kg, 32kg, 25kg, 4x37kg
WOD - Chief
5x3min AMRAP (1min rest)
3 Power cleans 37kg
6 push ups
9 squats
5x3min AMRAP (1min rest)
3 Power cleans 37kg
6 push ups
9 squats
Score: 15+3
Strength
yellow
EMOM 12min
odd: 5 Push Jerks 65-70% ; 30kg
even: 5 tricep dips (21X2)
yellow
EMOM 12min
odd: 5 Push Jerks 65-70% ; 30kg
even: 5 tricep dips (21X2)
Wod - Regionals workout (10min cap)
104 Wall Balls
52 Pull ups
104 Wall Balls
52 Pull ups
Score: 124
THU | 7PM
Active recovery
Core
10 EMOM
Odd: 40sec dead bug holds
Even: 40sec plank hold/prank mountain climbers
Core
10 EMOM
Odd: 40sec dead bug holds
Even: 40sec plank hold/prank mountain climbers
WOD - 3RFT (25min cap)
800m run
50 Sit ups
30 Calories
800m run
50 Sit ups
30 Calories
Monday, 18 July 2016, 21:43
Day 383 - 384
SUN | 8AM8k run
MON | REST
Saturday, 16 July 2016, 16:45
Day 382
SAT | 9AMPartner WOD: 10RFT, 30-min cap
7 HSPU
7 30kg Thrusters
7 K2E
7 30kg S2O
7 Burpees
7 20kg KBS
7 Pull Ups
Score: 9+35
Friday, 15 July 2016, 17:57
Day 381
FRI | 8AM
3 Position Snatch - 8 sets
High hang
Hang
Floor.
High hang
Hang
Floor.
17.5kg, 20kg, 25kg, 5x27.5kg
WOD- 8min Amrap
10 Deadlifts 61kg
10 Burpees
10 Deadlifts 61kg
10 Burpees
2min rest/ strip weight down
3min amrap
Clean and jerks 37.5kg
Clean and jerks 37.5kg
Score: 4+5, 14
Thursday, 14 July 2016, 07:47
Day 379 - 380
WED | 6AM
Strength
Gymnastics
EMOM 7
5 Strict ring tricep dips: tempo 21X2
Gymnastics
EMOM 7
5 Strict ring tricep dips: tempo 21X2
WOD - 14min Amrap
25 DU
10 HR Push ups
5 Hang Power Snatches 25kg
25 DU
10 HR Push ups
5 Hang Power Snatches 25kg
Rounds: 5
SSF Training--
Bench, 2x5, 1xAMRP (8) 24kg
Squat: 4x8 39kg
DB row: 4x8 each arm 10kg
RDL: 1x12 42.5kg
Back Extensions: 3x12 BW
Split squats (lunges on bench): 1x12 each leg BW
Strength
HSPU
EMOM 7
5 HSPU: 5,5,5,4,5,5,4
HSPU
EMOM 7
5 HSPU: 5,5,5,4,5,5,4
Then max HSPU: 5
WOD - 8 Rounds (16min Cap)
2 Rope Climbs
5 T2B
10 KBS 24/16
2 Rope Climbs
5 T2B
10 KBS 24/16
Time: 15:40?
Labels: SSF
Tuesday, 12 July 2016, 09:25
Day 378
TUE | 7AMStrength Complex: 3 Deadlifts + 2 Power Cleans + 3 Front Squats + 2 Jerks
1x 30kg
1x 35kg
4x 37.5kg
WOD: 5RFT
10 12.5kg DB Snatch
10 25kg BB lunges per leg
10 25kg SDHP
Time: 18"36
Monday, 11 July 2016, 08:43
Day 377
MON | 6AMStrength:
6EMOM Stict Pull Ups- purple band on 7th hole
Then max ring pulls (14)
WOD: 3RFT
400m run
10 burpee pull ups
10 29kg push jerks
Time: 15:36
SSF Training:
Squats- 1x5 29kg, 1x5 34kg, 2x5 34kg, 1xAMRAP 34kg (10)
OHP- 1x8 15kg, 4x8 17kg
Good mornings- 1x8 17kg, 4x8 23kg
Barbell bicep curls- 2x12, 1x10 15kg
Tricep dips- 3x12
Lat raises- 3x12 2.5kg plates
DB row- 3x12 7kg
Labels: SSF
Sunday, 10 July 2016, 11:57
Day 373 - 376
THU | 6AM
Strength - Snatches
8 sets
snatch pull + hang snatch + power snatch +OHS
2x25kg
2x27.5kg
4x30kg
WOD - 5 RFT (16min cap)
30 cal AD/rower20 KBS 24/16 Rx+=32/20Time: 16"44
Strength - Snatches
8 sets
snatch pull + hang snatch + power snatch +OHS
2x25kg
2x27.5kg
4x30kg
WOD - 5 RFT (16min cap)
30 cal AD/rower20 KBS 24/16 Rx+=32/20Time: 16"44
FRI | 6AM
Strength
Hspu/strict
6 EMOM
5 Reps. Green plates on the side of ab mat.
Skill - Turkish get up
Wod
EMOM 9min
1 Rep each side 8kg
1min rest
5min AMRAP
5 T2B
7 Push Press 30kg
Rounds: 4+2
SAT | 10AM
5 ROUNDS
1 min each station
Cal Row
Step Ups
Burpees
16kg KBS
6kg Wall Balls
Rest
1 min each station
Cal Row
Step Ups
Burpees
16kg KBS
6kg Wall Balls
Rest
SUN | 7:30AM
7.14K Run
Wednesday, 6 July 2016, 08:59
Day 372
WED | 6AMStrength:
6EMOM 5 Ring Tricep Dips
WOD: 20-min AMRAP
7 Ring Tricep Dips
14 25lb OH Alt. Lunges
21 16kg KB SDHP
Score: 6+34
SSF Training (PRE)
Back Squat 49kg 2x5 then 1xAMRAP (8)
OHP 17kg 4x8
Good Mornings 23kg 4x8
Labels: SSF
Tuesday, 5 July 2016, 10:42
Day 371
TUE | 6AMStrength:
Power clean + clean + front squat + split jerk
2x 37.5kg
2x 40kg
3x 42.5kg
WOD: 2RFT
30 DUs
30 Sit Ups
30 6kg Wall Balls
400m run (...in the rain)
Time: 14 ish mins
Labels: Clean, Front Squats, Press
Monday, 4 July 2016, 17:04
Day 369-370
SUNDAY | 7:16AM6.96KM run in 49"00'
MONDAY | 6AM
Strength:
6x5 Strict Pull Ups. Green band on 7th hook down.
WOD: For Time
21-15-9
Burpees
Pull Ups (couldn't link more than 1...)
Box Jumps
Time: 15"31
Saturday, 2 July 2016, 12:46
Day 368
Sat | 9AM5RFT (35-min cap)
10 burpee pull ups
3 rope climbs
20 25lb alt. lunges
Score: 4+11
Friday, 1 July 2016, 09:49
Day 359 - 367
Thursday | 7PM
Strength
front squats
5@70%
4@75%
3@80%
5@75%
4@80%
3@85%
front squats
5@70%
4@75%
3@80%
5@75%
4@80%
3@85%
*Dont remember the weights T_T. I think I went off 1RM 65kg F. Squats
WOD - 8 Rounds (16min cap)
6 pull ups
6 KB clean + jerk 12kg
10 KB swings
6 pull ups
6 KB clean + jerk 12kg
10 KB swings
Time: 14"40
Sat | 9AM
On a running 30 min clock
0-8mins (ladder)
2, 4, 6, 8, 10...
-Double KB swings 8kg
-Double KB walking lunges
0-8mins (ladder)
2, 4, 6, 8, 10...
-Double KB swings 8kg
-Double KB walking lunges
8-12 mins REST
12-20 mins
-2, 4, 6, 8, 10...
-hand release pushups
-DB snatches 15kg
-2, 4, 6, 8, 10...
-hand release pushups
-DB snatches 15kg
20 - 22mins REST
22mins + 1km run
6.2k run, 42"
Mon + Tue | REST
Wed | 7PM
ONE YEAR OF CROSSFIT
Back Squats
12min to Build to a heavy triple - 62.5kg
Then 2x3 at 62.5kg
12min to Build to a heavy triple - 62.5kg
Then 2x3 at 62.5kg
Wod- JT (15min cap)
21-15-9
HSPU (green plates on side)
Tricep dips on bench
PUSH UPS
21-15-9
HSPU (green plates on side)
Tricep dips on bench
PUSH UPS
Score: DNF, got up to 3rd round but couldn't get any hspu.
Thu | REST
Fri | 6AM
Strength
15min 1RM Clean
1x1@ 40kg
1x1@ 45kg
1x1@ 50kg
15min 1RM Clean
1x1@ 40kg
1x1@ 45kg
1x1@ 50kg
1x1@ 52.5kg
1x1@ 55kg (PR)
1x1@ 55kg (PR)
1x1@ 57kg (PR!!)
1x1@ 60kg, failed multiple times..
Rest 60-90sec between each set
Rest 60-90sec between each set
WOD - 5 Rounds (17min cap)
8 T2B
10 Deadlift 70kg
12 Burpees
8 T2B
10 Deadlift 70kg
12 Burpees
Score: DNF, got up to last round of burpees.
Labels: Clean