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
Thursday, 24 December 2015, 15:34
Day 177
Christmas Eve WOD at the box today!PARTNER WOD1: 8 MIN AMRAP
15 adjusted push ups
10 6kg medball clean
100m run
Rounds: 4+25
--2MIN REST--
PARTNER WOD 2: 8 MIN AMRAP
10 25kg thrusters (other partner holds 10kg plate over head)
10 plate burpees
Rounds: 4+6
--2MIN REST--
PARTNER WOD3: COLLECTIVE MAX CLEAN IN 8 MIN
I cleaned 42.5kg [NEW PR!!!!]
Group total (3ppl): 107.5kg
Today's WOD was pretty fun. It was short, movements were simple and it really tested power through intensity. Even though I felt as if I could have cleaned 45kg, i'm happy with 42.5 as it is a new personal record.
My room is finally starting neat and tidy! I have to get my room into shape before I leave for camp so little animals (mainly mice and cockroaches) don't move in whilst i'm gone!!
Today I also baked a vegetable dish with tofu - it's high in protein - to take with me on my camp. This is so I don't have to settle for instant noodles or plain rice... My family isn't very vegan friendly lol. But it's ok! I am coming prepared!
IF (window 11am-7pm):
8am - coffee
11am - banana icecream
2:30pm - turkish bread with pasta sauce and veggies
5pm - veggie rice paper rolls with a peanut butter dipping sauce
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
Monday, 21 December 2015, 18:33
Day 174
6am class--Warm up: 3 rounds
20 skips
10 25lb G2OH
5 shoulder rotations
Strength: starting at 50% 1RM
1x3 20kg squat clean (warm up weight)
1x3 25kg squat clean
1x3 30kg
1x3 32.5kg
1x3 35kg
1x3 37.5kg
1x1 40kg
2x3 37.5kg squat clean!!! (NEW PR)
WOD: 5RFT
21 DUs
15 25kg SDHP
9 HSPU (mat+black plate)
Time: 17" 58'
------
5x4 purple banded pull ups
2x10 slow ring pulls
2x15 fast ring pulls
------
8am class--
Warm up again.
Strength:
1x3 25kg
1x3 30kg
1x3 35kg
5x3 37.5kg
-------
Watched the new Star Wars movie today! It was GOOD but I felt as if they took took long in getting to the point in some scenes. After I headed out to Newtown for lunch and my dose of Gelato Blue.
I had the "curry" plate which included mixed vegetables, black-eyed beans, rice, papadum and salad. Lentil As Anything is literally my favourite place to eat at! If it wasn't so far, i'd visit more often.
I dropped by Gelato Blue at one of the best times... Happy hour! Each scoop is $3.50, as opposed to the regular $5. I'm holding the caramel in my left and mango in my right. Mhmm!
IF is going good btw!
6am-9am (workout): 2.4L water. No preworkout or intraworkout today.
10am: 1L BCAAs
2:30pm: curry and then gelato
6pm: watermelon and spiced soy hot chocolate
Calories = approx 1200 and i'm not even feeling hungry.
If I had meal prepped 1200 calories over 5-6 meals, i'd most probably still be feeling a little peckish. But IF allows me to have big meals which leave me satisfied. I don't normally eat this little though. I was out for the majority of the morning/early afternoon and I go to bed early, so my feeding window was unintentionally shortened. I normally consume around 2000-2400 calories.
Labels: Clean, Food Adventures, HSPU, IF
Monday, 14 December 2015, 20:00
Day 167
6am workoutStrength:
6x3 banded strict pull ups (green and black)
2xmax pull ups (9 for each)
WOD: 15 min AMRAP
200m run
15 hollow rocks (!!)
10 20kg OH static lunges
Rounds: 5+2
I didn't really feel like working out after but I didn't want to just go home... So I practiced DUs for 20-30 mins, did 3x5 20kg bench presses and 20 sit ups. There was no focus in this extra work out. I should have just done the CrossFit WOD again! Ugh, I think I will just do double WODs from now on since I have no proper program to follow afterwards....
Attempted an escape room with my friends today! It was FUN. We failed... so many times. We received LOTS of help from the directors and took way too long haha. But it was good and I would attempt another escape room again!
DIET/NUTRITION UPDATE:
Feeding window: 11AM - 7PM
2x BCAAs + black coffee with stevia whilst fasting during the morning
11AM Meal 1: mangoes
2:30PM Meal 2: 6 plates of sushi, vegan choices of course!
6:30PM Meal 3: watermelon and 6 pieces of Moo Free advent chocolate hehe.
Labels: Food Adventures, IF, Pull Ups