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
Monday, 9 May 2016, 09:28
Day 312-14
Sat/Sun - No Exercise.Mon / 6AM
Strength: Finding your 1RM
Back Squats 70kg (PR). Failed 72.5 and 75kg.
WOD: 3RFT
20 8kg KB Snatch
20 16kg KBS
20 Burpees
Time 12"30
Labels: Back Squats
Tuesday, 3 May 2016, 12:00
Day 304-308
Friday/ 6amFront Squats:
4/3/2/4/3/2
50/52/55/52/55/57kg
WOD: 10 min AMRAP
5 37.5kg hang cleans
10 37.5kg deadlifts
20 DU
Round: 5? I don't remember
Sat+Sun/ No exercise.
Mon/ 6am
Back Squat:
2x 60kg
1x 61.5kg
1x 65kg
1x 67.5kg
1x 70kg - but didn't go low enough!
WOD: 16 min AMRAP
200m run
10 30kg front rack lunges
1 rope climb
Rounds: 5
Tuesday/ 6am
Strict Press:
5x 20kg
3x 21.5kg
1x 22.5kg
1x 25kg
1x 26.5kg
1x 27.5kg
1x 27.5kg (failed)
WOD: 16 min EMOM AMRAP (4sets)
1 - Rest
2 - Strict Ring Rows (80)
3 - 6kg Wall Balls (37)
4 - 25kg Bench Press (35)
Score: 152
Labels: Back Squats, Front Squats, Press
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
Labels: Back Squats
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
Labels: Back Squats
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
Labels: Back Squats, Pull Ups
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
Labels: Back Squats, Clean, Deadlift, Press
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
Thursday, 14 January 2016, 09:00
Day 197-199
TUESDAY6AM workout
Strength: 10min EMOM
Odd: 30 sec max HSPU (green plate + ab mat) (About 4-6 each round)
Even: 10 cal row
WOD: 15min AMRAP
5 (green banded) pull ups
10 HR push ups
15 sit ups
Rounds: 7+11
WEDNESDAY
7PM workout
Strength: 10min EMOM
Odd: 3x 47.5kg backsquats
Even: 30sec max 20lb ball slams
WOD: For time
800 run
25-20-15
6kg wall balls
Burpees
Time: 15" 30'
THURSDAY
6AM workout
Strength: Every 2 minutes, 5 sets
4x 25kg power snatches
WOD: 3x4min AMRAP, 1min rest
10 25kg power snatches
10 25kg sumo deadlift high pulls
10 box overs
Rounds: 3
Extra work: Every 2 minutes, 5 sets
4x 20kg high hang power snatches
Having lunch at Youeni Foodstore! It'll be a little expensive but hopefully it's delicious. My body is craving wholefoods as i've been eating like shit lately and also because salads are more appetizing and filling during the heat.
I'll be attending my first music gig tonight!! I've always wanted to go to one! I'm excited. I'm also excited for the vegan dinner at a restaurant that has yet to be decided!
Photos tomorrow as i'll be getting home late and i'm hoping to just crash. Either working out at 6 or 7am... And maybe at 7pm. Maybe as I have a fam bbq tomorrow night. HMM TESTING PRIORITIES LOL
Labels: Back Squats, Snatch
Friday, 8 January 2016, 15:50
Day 192/193
THU6am workout
Strength: every 2 minutes
1x5 25kg, 30kg (warm up)
1x6 37.5kg
1x6 42.5kg
1x6 45kg
1x6 47.5kg
1x6 52.5kg back squats
WOD: 4RFT, 15 min
10 30kg cleans
10 kipping knee raises
Time: 7" 30'
Legs are sore and shaky but I want to continue to try to push myself for strength. My hands however are sooososo ripped and tender at the moment.
FRI
Had a rough night... Slept at 10 ish, woke up at midnight because my parents were talking loud af (currently sleeping on their bedroom floor as a guest is in my room), woke up at 3 ish, woke up at 5. Stayed awake til 6, then got out to get ready to sweat it out.
7am workout
Strength: every 2 minutes
5x6 17.5kg strict presses
WOD: 12 minute AMRAP
200m run
16 12kg KBS
8 12kg KB clean and jerk
Rounds: 4
Going to my aunty's for dinner tonight so I won't be able to make the PM class. I'm totally okay with it though as my legs, arms and shoulders are SOSOSOSOOS sore and I definitely need rest so I can perform close to my best on Saturday! Rather than half assing tonight's and tomorrow's wod haha.
Labels: Back Squats, Press
Wednesday, 16 December 2015, 19:47
Day 168/169
TUESDAYStrength: Every 2 minutes
5x5 30kg push jerk
WOD: 5x2min AMRAP (1 min rest in between sets)
25 wall balls
Max HR Push ups
Score: 61
Strength: Every 2 minutes
5x5 25kg push jerk
WOD: 5x2min AMRAP (1 min rest in between sets)
25 wall balls
Max hollow rocks
Score: uhhh didn't keep count cos my hollow rocks are terrible
WEDNESDAY
Strength: Finding 5RM backsquat
1x10 15kg
1x5 20kg
1x5 25kg
1x5 30kg
1x5 35kg
1x5 37.5kg (greens)
1x5 42.5kg
1x5 47.5kg (yellows) (max was 52.5kg last week though...)
WOD: 3x5min AMRAP (1min rest)
5 banded (black) kipping pull ups
5 knee raises
10 20kg OH squats
I worked on some strict banded pull ups using the purple band. Max ring pulls ~10-15reps. 5x3 elevated ring pulls.
I ate a whole pizza today. All 8 slices.
I really need to start going to PM crossfit classes as recently i've been getting lazy after my first 6am class.
Labels: Back Squats, Food Adventures, Press, Pull Ups
Saturday, 5 December 2015, 17:36
Day 157-159
THURSDAY6 am workout
Strength: Find 5RM backsquat
5RM 52kg backsquat
WOD:
8 min AMRAP
20 DU
30 sit ups
20 16kg KBS
Rounds 2+7
2 minutes rest then...
6 min EMOM
100m sprint
Max push ups
Max: 31
8 am workout
Strength: Find 5RM deadlift
5RM 47kg deadlift
I then did some pathetic dumbbell snatches and wall walks........
Okay I think i'm going to make my second workouts just weightlifting. I really don't want to do anymore MetCon kind of things lol.
Had lunch today. With Khiem. We went to Duy Linh!
Vietnamese vermicilli salad with spring rolls and a vegan seafood noodle basket. We also had some vegan prawn dumplings which came out a bit later.
FRIDAY
Made ratatouille with Anthony and it was fun! I quite like chopping vegetables hahaha. Though my actual cooking skills are ...well... non existent. Then hung out for the rest of the day with a few friends. I can't remember the last time I smiled/laughed that much.
SATURDAY
To make up for the junk I ate yesterday and also for skipping class yesterday, I went to class today. And the WOD was great!
WOD: Running clock 26:00
0:00-10:00 8 min AMRAP
10 25kg push jerk
10 K2E
Rounds: 5+10
10:00-20:00 8 min AMRAP
10 modified push ups
10 25kg power cleans
Rounds: 4+16
20:00-26:00
10 25kg front squats
10 burpees over bar
Rounds: 4
I really wanted to RX the workout with 30kg. But I wasn't ready. Not yet. But soon!
Labels: Back Squats, Clean, Deadlift, Food Adventures, Front Squats, Press
Monday, 30 November 2015, 12:42
Day 148-154
TUESDAY6 months vegetarian today and YES eating out is completely necessary to celebrate this day. I can't believe that a year ago, i'd be chowing down Maccas chicken nuggets saying things like "I could never go without these nuggets. These nuggets ARE heaven". A year later, and 6 months in, I can't imagine myself ever eating meat again. During this time though, I think I have eaten something that involved fish sauce...? Though i'm not entirely sure and i'm not going to be hung over it. This is not a restrictive lifestyle. I will move into the grooves at my own paces and making mistakes is just part of the process.
Yes, i've thought about transitioning to veganism but i'm still getting my thoughts right about it - mainly about eggs. I try to avoid dairy as much as I can, but eggs.. I'm not a fan of eggs but my mom does use it occassionally to prepare meals. I also don't believe that eggs is cruel if the chickens were bred cage free as chickens are going to lay unfertilized eggs either way.
BUT ANYWAYS. Here's today's workous!
6 am workout
Strength: 10 EMOM Snatch + OHS
1x20kg
2x22.5kg
2x 25kg
3x 27.5kg
2x 30kg (but failed both)
WOD: 3RFT with 17 min cap
20 assisted kipping pull ups
15 burpees over the bar
10 20kg power snatches
Time: DNF. 2+35
7 am workout
Strength: 10 EMOM Snatch + OHS
10x20kg
Just working on technique here
8 am workout
Strength: 10 EMOM Snatch + OHS
10x20kg
WOD: 3RFT with 17 min cap
20 assisted kipping pull ups (starting to feel the rhythm)
15 burpees over the bar
10 20kg power snatches
Time: 15" 04'
WEDNESDAY-FRIDAY
At Byron Bay. No gym/weight lifting. Did go on a hike on Thursday and Friday.
SATURDAY
Was so tired. Did nothing. No exercise at all.
SUNDAY
SUPER LAZY DAY. No exercise at all. Tbh wasn't sure if I could get myself to workout again...
MONDAY
It was hard getting out of bed and it was hard focusing at Crossfit. I felt so weak. So behind. I felt has if i've lost progress. However after this workout, I feel re-engergized! Even if I did lose some progress, i'll just train again and i'll progress even further than I did before my trip to Byron.
6am workout
Strength: Power snatch
5x5 20kg power snatch
WOD: 15 min AMRAP
30 6kg wall balls
10 T2B/Knee raises
20 burpees
Rounds: 2 + 40
9am workout
Strength: Backsquats and deadlifts
5x5 37.5kg
WOD: 4 Rounds with 90s rest between each round
14 lateral bar burpees
7 ring pulls
14 20kg push jerks
Labels: Back Squats, Deadlift, Food Adventures, Press, Pull Ups, Snatch
Monday, 23 November 2015, 16:06
Day 145/146/147
SAT LAST DAY OF MY EXAM YAYYYYYY
SUN
Went shopping and bought new workout wear and a foam roller
MON
6 am workout
Warm up: 2 rounds
200m run
3 inch worms
4 lunges
5 air squats
Strength: Finding backsquat 1RM
I forgot the weight ladder but I reached 62.5kg backsquat.
WOD: 12 min AMRAP
200m run
15 sit ups
10 2x5kg weight step ups
5 2x5kg manmakers
Rounds: 2 + 20
------
DYED MY HAIR TODAY.
IT'S FABULOUS.
I LOVE IT.
$190.
WORTH.
Labels: Back Squats, New Hair
Thursday, 29 October 2015, 09:06
Day 122
7 am workoutStrength: backsquats
2x3 42.5kg
3x3 47.5kg
WOD: 16 minutes
Every 4 minutes, 100m farmers carry 2x16kg KB
AMRAP
10 unbroken 6kg wall balls
5 resistance banded C2B
Rounds: 6
I'm currently drinking a 1L green smoothie (spinach and banana + protein powder) with little blueberries as "pearls"! It's amazing ehehehe.
Anyways it's just one workout today because I want to study at uni maybe from 11am-5pm and see how much work I can get done!
Labels: Back Squats, Pull Ups
Monday, 19 October 2015, 09:15
Day 110/111/112
SATWas tempted to check out the 9AM Crossfit class but i'm always intimidated by going solo. Maybe next week! Anyways today was not my usual potato life. I headed out to the Fitness and Health Expo to check out the brands, supplements, shows and really just the people! The majority of people were in workout gear (as were I) and I felt really inspired to pursue this lifestyle. I spent most of my time prowling the Lorna Jane stand as it was sooo full all the time and also watching the Crossfit games. It was cray. The first female completed the Fran workout in less than 7 minutes. I'm sure that'd take me at least 15. However I do want to try at least one Crossfit comp in my lifetime lol.
And at night was my friend's 20th birthday party. If i'm being honest, I didn't really want to go -I knew it'd be filled with heaps of people and a lot alcohol. I didn't drink and tbh I was a little tempted as I knew how much fun one can have intoxicated. But I held strong and also because I was driving home. By the end of the night, I was SO glad that I went and that I didn't drink as I realise now that that is NOT a life I want to lead. I want to take care of my body and grow it strong. I don't want to have to rely on alcohol to make conversations and have fun. I don't want to wake up the next day feel like crap.
Crossfit never does me wrong. Crossfit I will choose to love.
SUN
Work all day! Then played a little LoL at night. I got to Gold 2 in ranking. Though I do feel that my friend played a HUGE part in that hahaha i'm too afraid to solo queue. And playing duo makes it bearable with 3 randoms because then I can talk to someone.
MON
YES. Finally, a new week and a new line of Crossfit WODs.
Workout
Strength: 1 set every 2 minutes
3x3 40kg backsquat
3x3 45kg backsquat
(I feel that my form has improved)
Skill: Handstand push up
I can't do HSPUs yet so I worked on reverse push ups! Which is something NEW to me and was the first time I did it. I can't wait to perform handstand push ups! I feel much more comfortable going upside (in handstands) than going up (for rope climbs/muscle ups).
WOD: 21-15-9 16min time cap
(10-7-4) Reverse HSPU
Burpee box jump
20lb ball slams
Time: 15" 47'
It felt weird not using a barbell in the WOD haha but it also felt good! Because it was a different type of challenge.
Labels: Back Squats, HSPU
Wednesday, 23 September 2015, 09:39
Day 84/85/86
MONThree and a half months left until 2016... Say whaaaat.
Workout
1 set every 90 seconds
8x4 37.5kg back squats
WOD 16 minutes (i.e. 4 rounds)
400m run every 4 minutes
In the remaining time, AMRAP:
1) 8 burpees over bar
2) 5 25kg front squats
Rounds: 3 (maybe 4.. I lost count but I told my coach 3, so i'm going to record 3)
When my coach asked me if I was coming in tomorrow and I replied "eh maybe, i'll see if I can get out of bed" - THAT WAS WHEN I REALISED THAT I HAVE THE WORST ATTITUDE. However, internally, I do want to come in tomorrow and I feel like my body can. I think I say these negative things due to badly formed habits and i'm just more comfortable responding to routine. I want a better attitude. I will have a better attitude.
------
Dinner was with Sarah and Khiem at one of the Loving Hut franchises and they provided as very pleasant mock meat experience. We may have also ordered a bit too much for our stomachs to handle so we had to get some of the food taken away. Which is all cool because i'm going to try to trick my brother into eating the salt and pepper "squid" hehehehe.
Appetizers: 'Prawn' dumplings ($8), samosas ($6) and curry puffs ($6).
Salt and pepper squid. I quite liked this one! It wasn't too salty (though I did know that they included a lot of salts in it as I totally bloated and retained water the day after). The texture of the 'squid' was pretty darn close to the real thing - it's just a little less chewy, which made it 10x better in my opinion. ($10)
"Queen Rice". I have no idea what's included in this but from what I taste, I think it was a fried rice with bbq "pork" and corn. ($16).
Soy chicken. This tasted just like chicken - it was a bit freaky. However I enjoyed how the texture was a bit more gamey than actual chicken - it reassured me that I wasn't consuming meat LOL. ($10).
Satay tofu!! Most probably my favourite dish. The flavours were perf and I would definitely be getting this again when I come back! ($10).
We also bought an avocado shake (bad idea as it filled me up real quick) ($6), a basil seed drink ($4) and coconut jelly ($3) for dessert.
Hmmmmmmmmmmmm.
WED
I woke up naturally at 5:30 this morning as I went to bed the night before at 9:30. I felt energetic! Well at least more than yesterday.
Workout
1 set every 90 seconds for 6 sets
1x5 20kg bench press
1x5 22.5kg bench pres
1x3 25kg bench press
2x5 25kg bench press
1x5 27.5kg bench press
* Superset with 2 negative push ups after each set
Max reps with starting weight
8x 20kg bench press
6 min EMOM
15 sec hollow hold
WOD 3x4min rounds with 1 min rest
10x 6kg med ball cleans
10x Step ups
10x Ring pulls
Rounds: 6 full + 15
My Crossfit gym is now offering 'weightlifting Wednesday' which will be a one-hour session for us to work on our skills for any type of lifting. Should I start going to these? It's at 7PM.. pretty late. But practice does make permanent.
Labels: Back Squats, Bench Press, Food Adventures, Front Squats