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

Tuesday, 5 July 2016, 10:42

Day 371

TUE | 6AM
Strength:
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

Thursday, 12 May 2016, 09:41

Day 317

Thursday 6AM
Strength: 20 min to find 1RM front squat - 62.5kg (new pr)

WOD: 4RFT
20 6kg wall balls
15 30kg SDHP
Time: 14:30

Labels: Front Squats

Thursday, 5 May 2016, 09:50

Day 309 - 310

Wednesday | 6am
Strength: Deadlifts
1x2 65kg
1x1 67.5kg
1x1 70kg
1x1 71.5kg

WOD: 4RFT
300m run
5 30kg clusters
10 burpees over bar
Time: 16"22

Thursday | 6am
Strength: Front Squats
3x3 55kg
1x1 57.5kg
1x1 60kg

WOD: 14 min AMRAP
4 HSPU
8 Box Jumps
12 16kg KBS
Rounds: 6or7 + 10

Labels: Deadlift, Front Squats

Tuesday, 3 May 2016, 12:00

Day 304-308

Friday/ 6am
Front 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

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...

Labels: Clean, Front Squats, Press

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

Labels: Front Squats

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

Labels: Front Squats

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.

Labels: Front Squats, Press

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

Saturday, 6 February 2016, 12:28

Day 222

9AM CROSSFIT
Partner WOD For Time
400m run together
70 36.1kg Power Cleans
70 (Red Banded) Pull Ups
70 33.6kg Front Squats
70 T2B
400m run together
Time: 25"30'

Suzie was my partner today and DAMN THIS WOMAN IS A MACHINE. We split the movements 50/50 except for pull ups, I think she did 10 more than me hahaha...

Labels: Clean, Front Squats, Pull Ups

Wednesday, 23 December 2015, 22:02

Day 176

I woke up a little tired as I got home at around 9pm from my workout at 7. I don't think I fell asleep to maybe midnight... I need to work on getting some valuable sleep. But as always, the grind is on! And I woke up at around 5AM.

6am workout
Warm up:
200m run

Strength: Every 2 mins, fronts squats and box jumps!
1x3 (25kg front squats, 20" box jump)
1x3 (30kg front squats, 20" + green plate box jump)
1x3 (37.5kg front squats, 20" + yellow plate box jump)
1x3 (42.5kg front squats, 20" + blue plate box jump)
1x3 (45kg front squats, 20" + 2 blue plates box jump)
1x3 (45kg front squats, 20" + 3 blue plates box jump) [PR!!]

WOD: 30-20-10 reps for time
16kg KBS
20" box jump
Assisted (green) kipping pull ups
Time: 13" 15'

My hands are all torn up from all the pull ups so I didn't work on any pull up accessory work after this morning's class. I got home at around 8am.

7pm workout
Warm up:

Strength: Every 2 minutes
1x3 (30kg front squats, 20" + 1 blue plate box jump)
1x3 (30kg front squats, 20" + 2 blue plate box jump)
1x3 (30kg front squats, 20" + 3 blue plate box jump)
1x3 (30kg front squats, 20" + 4 blue plate box jump)
1x3 (30kg front squats, 20" + 5 blue plate box jump)
1x3 (30kg front squats, 20" + 6 blue plate box jump)

WOD: 30-20-10 reps for time
16kg kbs
20" box jump
Assisted (green) kipping pull up
Time: 11" 13'

Today was a little more productive than yesterday. I hung up a pile of clothes. I still have a huge mess on the ground... I've been trying to meal plan what i'll be eating during my camp in a few days. I want to start eating more without gaining any/much body fat, so my foods are going to have to be clean! I also believe I can mesh a little bulk along side IF.

IF diet diary:
5am - 9am: fasted with 1 scoop of BCAAs
9am - 11am/12pm: fasted with 1 coffee
12pm: oatmeal
2/3pm: smoothie
5pm: rice and leftover cauliflower, a chickpea/hommus/tomato pressed sandwich
Water: 4-5 600ml bottles

Labels: Front Squats, IF

Wednesday, 9 December 2015, 09:59

Day 162

Took Vega Sport preworkout before class and sipped on ShredZ Pink Lemonade BCAAs throughout the workouts. I felt energized!

6am workout
Strength: 2 front squats + 1 push jerk every 90s
2x25kg
27.5kg
30kg
32.5kg
2x35kg
37.5kg 2 front squats + 1 push jerk

12 min AMRAP
200m run
25 box jumps
8 kipping knee raises
Rounds: 3+9

8am workout
Strength: 2 front squats + 1 push jerk every 90s
27.5kg
30kg
32.5kg
35kg
37.5kg
3x37.5kg fail

12 min AMRAP
200m run
25 box jumps
4 negative HSPU (I felt as if I could control it more when going down)
Rounds: 3+4

ED SHEERAN TONIGHT EEEEEK.

Labels: Front Squats, HSPU, Press

Saturday, 5 December 2015, 17:36

Day 157-159

THURSDAY
6 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

Tuesday, 1 December 2015, 12:21

Day 155

First day of Summer = 38 degrees. Lol okay, I shall shrivel and burn in this Australian heat.

6am workout
Strength: Complex- power clean + front squat + push jerk
4x2 25kg
2x2 27.5kg
1x1 30kg

WOD: 18 min cap
21-18-15-12-9
20kg sumo deadlift high pulls
300m run after each set
Time: 16" 47'

7am workout
2x2 25kg complex
1x2 30kg complex
1x1 32.5kg complex
2x1 35kg complex (failed)
1x1 35kg complex SUCCESSFUL PR

I got my blood tested today. Results should come in maybe next week... I hope everything is 100%, especially because I went to get tested after a fasted strenuous workout.

Labels: Clean, Front Squats, Press

Thursday, 12 November 2015, 09:38

Day 136

It feels good to be sweating it out in the morning! I never want to allow myself fall victim to potato-syndrome. I never want to stop being on this high!

7 am workout
Strength: front squats EMOM
1x3 15kg
1x3 25kg
1x3 30kg
1x3 35kg
1x3 37.5kg
2x3 40kg
1x2 45kg
3x3 45kg

WOD:
2 min max DU
10 min ladder 1, 2, 3.. of
2x5kg seated dumbbell press
25kg power clean
2 min max DU
Score: 27, 8 + 4

My knees feels a little funny when I squat/bend it. Uhh it must be the way that I sit when i'm studying! I must practice good posture to avoid injuries.

Hm i'm thinking of grinding through my notes today and tomorrow, so on Friday I can eat out at Newtown (hoping for Lentils As Anything and Gelato Blue hehe)

Labels: Front Squats

Monday, 9 November 2015, 13:20

Day 132/133

SUN
Had work 9am-1pm, came home and tried to "revise" but ended up falling asleep at around 6pm...

MON
I woke up at midnight, thought i'd be able to fall back asleep "soon" but I ended up staying awake until it was time to get out of bed to get ready for Crossfit (5am).

6 am workout
Warm up: 3 rounds
10 good mornings using pvc pipe
10 front squats using pvc pipe
100m run

Strength: Every 2 minutes for 16 minutes
1 power clean + jerk + 2 front squats
15kg
20kg
22.5kg
25kg
2x30kg
2x32.5kg

WOD: 20 min cap
800m run
3RFT
30 6kg wall balls
15 K2E > knee ups when fatigued
10 20kg SDHP
Time: ~19"

I think I accidentally cheated though.. I'm not sure if I did the complete 30 wall balls for each round? I lose count during intense workouts!! I really need to slow down so that I can be confident in saying that I completely finish the WOD as best as I could.

EXAM TOMORROW EEEEP.

Labels: Clean, Front Squats, Press

Monday, 2 November 2015, 18:30

Day 126

7 am workout
Strength: front squat
4x3 40kg
1x2 42.5kg
1x2 47.5kg
1x3 47.5kg

WOD: 12 min AMRAP
4 20kg power snatch
8 push ups on knees
12 air squats
Rounds: 7 + 4

Okay okay, i'm going to start making 22.5kg for S2O movements now. I need to start pushing myself for improvements (starting tomorrow)!

5 pm workout
Strength: front squat
4x3 42.5kg
3x1 47.5kg

WOD: 12 min AMRAP
4 20kg power snatch
8 push ups on knees
12 air squats
Rounds: 8 + 4

Yay I beat my WOD by 1 whole round!! There are people hitting 9, 10, 11 rounds - but i'm happy with my 8. I beat myself and that's all that matters! I want to become the best version of myself, not the best version of somebody else. X

Labels: Front Squats, Snatch

Friday, 30 October 2015, 10:14

Day 123

7 am workout
Strength: front squats. 1 set every 2 minutes.
1x3 37.5kg
2x3 42.5kg
1x3 47.5kg
1x1 50kg

WOD: Annie Scaled. Time cap: 12 minutes.
50/40/30/20/10 sit ups
25/20/15/10/5 DUs
Time: DNF. I actually finished 3 DUs after time.

8 am workout
WOD: Murph Scaled.
1.6km run
100 pull ups
200 push ups on knees
300 air squats
1.6km run
Time: 55" 20' 58

I'm thinking of completing Murph once every month to test my fitness. I'll call it Monthly Murph :) The next time goal is 50 minutes. LETS DO THIS.

Anyways i'm currently having a big bowl of oats and toppings of fruits and superfoods. I will then get ready to go to uni to pick up my lab book and maybe get some study in? Depending on time.

I need to be back by 4PM so I can go with my brother to Anytime Fitness and help him get signed up! I'M SO EXCITED. But I won't be training him ): BUT STILL. I'm so excited that he has finally made the decision to get fit and healthy! Maybe not the healthy part just yet... But soon! X

Labels: Front Squats, Murph

Tuesday, 27 October 2015, 11:25

Day 120

7 am workout
Warm up:
300m row
High knees, butt kicks, inch worms.

Strength: front squats
1x3 37.5kg
1x3 40kg
1x3 42.5kg
1x3 47.5kg
1x3 50kg

WOD: Diane 21/15/9 (12 min cap)
42.5kg deadlift
1 negative HSPU for every break in the pike push ups
Time: 9" 38'

My coach was proud of me when he was picking out my improvements from when I first started. I used to row 2:59 and now it's around 2:20. I'd never grab the 25lb green plates for any workout and now it's usually my starting weight for strength. No one has been proud of me before lol. This is a strange feeling.

For the WOD, there were people who finished in 3-4 minutes. Like what?

9 am workout
Push press: 3x5 15kg, 8x5 20kg
Bench press: 2x10 15kg, 8x5 20kg
Deadlift: 5x3 47.5kg

Played with some kipping motions, single/double unders and negative HSPU.

I feel as if I should follow a more strict program for these 9 am workouts. Currently I am sort of just doing random things.

Hm okay so today I will go through 1 MBLG lecture then try to create a program for my 9 am workouts.

Labels: Bench Press, Deadlift, Front Squats, Press

Monday, 26 October 2015, 15:57

Day 119

7am workout
Warm up: 2 rounds
200m run
8 shoulder dislocation alternating lunges
8 alternating mountain climbers
8 pvc power clean

Find 1RM: power cleans
15kg, 20kg, 22.5kg, 25kg, 27.5kg, 30kg, 32.5kg.
Attemped 35kg x3 but failed.

WOD: 12 min AMRAP
10 burpees
10 16kg KBS unbroken
10 DU (yes!!!!)
Rounds: 4

9am workout
5x10 20kg front squats
2x2 30kg front squats
3x2 35kg front squats

5x5 37.5kg deadlift

Finding 1RM: deadlift
40kg, 42.5kg, 47.5kg, 52.5kg, 57.5kg, 60kg.
Attempted 62.5kg but failed.

5 minutes of practicing double unders.

Labels: Clean, Deadlift, Front Squats