melonrouge
Maliney
A collection of my workouts and occasionally food
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FOOD ADVENTURES
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Saturday, 14 November 2015, 09:04
Day 137/138
FriStair master: 30 minutes, 100 floors.
Sat
Gym with my cousin!
{workout}
Warm up: 5 minutes on treadmill
Seated leg press: alternating sets
3x20 75kg
3x10 95kg
Leg extensions: alternating sets
2x20 33kg
2x10 47kg
Incline leg press
3x8 133kg
Deadlifts
5x5 35kg
Ended with {BBG W1 LEGS}
------
Going to attempt to finish off all my lectures then make flow charts for each body system!
Labels: Legs
Thursday, 22 October 2015, 09:47
Day 114/115
WEDYou know you have a Crossfit addiction when you're on your period and all you want to do is workout - despite the bloat, the back pains and the cramps.
Finding 1RM push jerk:
1x15kg
1x17.5kg
1x20kg
1x22.5kg
1x25kg
1x27.5kg
1x30kg (barely)
2x32.5kg (attempts but failed)
Skill: Dip
Not sure what I was doing... I think they were modified ring push ups? They were hard though!
WOD: 3x4min AMRAP with 1 min rest after each set
5 37.5kg deadlifts
6 modified ring push ups
15 sit ups
Rounds: 7 + 4
You know you have a Crossfit addiction when your mom asks you to help out at the shop and you get upset because you'll be missing out on training...
^ So no 9 am training, but that's okay! I'll just add in that extra workout on Friday. Went to the night classes to fulfill my endorphin cravings.
6 pm workout
Finding 1RM push jerk:
1x1 20kg
1x1 22.5kg
1x1 25kg
1x1 27.5kg
4x1 30kg
1x1 22.5kg
1x1 25kg
1x1 27.5kg
4x1 30kg
WOD:
WOD: 3x4min AMRAP with 1 min rest after each set
5 37.5kg deadlifts
6 push ups on toes
15 hollow rocks
WOD: 3x4min AMRAP with 1 min rest after each set
5 37.5kg deadlifts
6 push ups on toes
15 hollow rocks
Rounds: 7 + 18
I'm going to start highlighting my PRs so it's easier to find when I scroll through my labels haha. It saves me time skimming through posts.
THU
I woke up SO sore and being on my period doesn't help.
7 am workout
Strength: Every 2 minutes, 3 front squats + 2 box jumps
1x20kg - 20" box
1x22.5kg - 24" box
1x25kg - 24" box
1x30kg - 24" box
1x35kg - 24" box + green plate for height
1x37.5kg - 24" box + green plate for height
1x40kg - 24" box + blue plate for height
1x42.5kg - 24" box + blue plate for height
WOD: 3 RFT
10 20kg clusters (clean > thruster)
15 ring pulls
140 single skips
Time: I forgot to check but I think it was around 15" 30'
Breakfast was strange... I had oatmeal and made it the same way I usually do with the usual toppings. BUT I couldn't get myself to finish the bowl. I didn't force myself to finish it either. I got through 1/2-3/4 of it. Strange.
11 am workout (legs with peter)
Incline leg press - alternating between sets:
4x12 93kg
3x8 133kg
Seated leg press - alternating between sets:
4x20 65kg
3x8 85kg
Leg extension - alternating between sets:
4x20 26kg
3x8 33kg
Lunges:
4x6 5kg static lunge per side
Calf raises:
6x25 body weight
The burnnnnnnnnnnnn (good kind)
I woke up SO sore and being on my period doesn't help.
7 am workout
Strength: Every 2 minutes, 3 front squats + 2 box jumps
1x20kg - 20" box
1x22.5kg - 24" box
1x25kg - 24" box
1x30kg - 24" box
1x35kg - 24" box + green plate for height
1x37.5kg - 24" box + green plate for height
1x40kg - 24" box + blue plate for height
1x42.5kg - 24" box + blue plate for height
WOD: 3 RFT
10 20kg clusters (clean > thruster)
15 ring pulls
140 single skips
Time: I forgot to check but I think it was around 15" 30'
Breakfast was strange... I had oatmeal and made it the same way I usually do with the usual toppings. BUT I couldn't get myself to finish the bowl. I didn't force myself to finish it either. I got through 1/2-3/4 of it. Strange.
11 am workout (legs with peter)
Incline leg press - alternating between sets:
4x12 93kg
3x8 133kg
Seated leg press - alternating between sets:
4x20 65kg
3x8 85kg
Leg extension - alternating between sets:
4x20 26kg
3x8 33kg
Lunges:
4x6 5kg static lunge per side
Calf raises:
6x25 body weight
The burnnnnnnnnnnnn (good kind)
Labels: Front Squats, Legs, Press
Thursday, 15 October 2015, 17:05
Day 107/108
WEDSkipped my morning Crossfit class and headed out to the F.R.I.E.N.D.S pop up store in Hyde park. Sadly they didn't offer soy milk with their free coffees. I would have left their store silent but the barista felt the need to express his great love for how wonderful dairy milk is. And so, being the embarrassment to my sister that I am, I had to comment "sure if you like digesting hormones, pus and blood, then why not". Tbh I was a little embarrassed myself as this was the first time I was ever vocal about my thoughts on animal cruelty in public. But good on me.
I felt out of place by not going to Crossfit, my body felt sluggish and old. I knew that it was because I didn't workout! I need that buzzzzzz of energy in me! And so I went to class.
Workout
Every 90 seconds do 1 complex: clean pull+power squat clean+hang squat clean
1x20kg
1x22.5kg
1x25kg
1x27.5kg
4x30kg (new pb!!)
6 min EMOM
Even: 30 sec strict knee raise
Odd: 10 hollow rocks
WOD: 12 min AMRAP
6 pike push ups
10 20kg thrusters
50 explosive jumps
Rounds: 4
THU
FEELING THE GOOD TYPE OF SORE TODAY (oh and my wrist also hurts a little as I dropped the bar funny when attempting a clean complex opps).
Workout
Warm up
300m row
8 min EMOM of complex: push press + split jerk
4x1 15kg
4x1 20kg
The split jerk is confusing???
WOD: 12 min AMRAP
200m run
6 inclined ring pulls (wtf??)
10 alternating 10kg dumbbell snatches
Rounds: 3 + 10
I also trained at the gym with Peter today! And he let me try half a scoop of his Nitraflex preworkout.
Workout
Back squats
2x25 20kg
1x5 40kg
3x5 50kg
Incline leg press
2x5 133kg
3x3 153kg
Seated leg press
6x12 46kg
Leg extensions
8x8 26kg
Static lunges per leg
4x6 5kgx2
How do I know if i'm overtraining? How do I know if my muscles are the good or bad type of sore?
Monday, 12 October 2015, 08:50
Day 102/103/104/105
FRISkipped the morning Crossfit class as I had a restless night. However I did get a workout in today with Peter and we worked on legs. My end of the year goal is to be able to squat 80kg and deadlift 90kg!
Workout
Back squat
2x25 20kg
1x5 40kg
1x3 50kg
1x1 55kg
1x1 60kg
I still feel as if my form isn't good. Idk.
Incline leg press
1x12 58kg
1x5 93kg
1x2 133kg
1x3 133kg
1x5 133kg
Seated leg press
6x20 65kg
Leg extension
6x20 33kg
SAT
Went to the gym and did a little ab work + 30 mins LISS.
SUN
Work 9AM-5PM. It was my first time teaching high school English; grades 7, 9 and 11. I'm so grateful for this opportunity that my boss gave it -even if it's just to sub.
Weekend's over and time to kill the next week's workouts!
MON
This has been the 4th night in a row that i've been waking up at 3AM and not being able to fall asleep until 5 and then having to wake up at 6ish. This is shit.
Workout
Warm up- 3 rounds
100m run
2 inch worms
3 bar hollow holds
4 shoulder rotations
5 military squats
12 min EMOM
2x2 15kg tall clean
4x2 17.5kg tall clean
4x2 20kg tall clean
2x2 22.5kg tall clean
For time (max 22min)
800m run
4 ROUNDS
10 25kg front squats
15 kipping knee ups
10 bar facing burpees
Time: 18" 46'
This was death but probably one of my favourites.
Labels: Front Squats, Legs
Friday, 2 October 2015, 12:00
Day 94/95
THURSDAYMy friend, David came with me to Crossfit this morning!
Workout
Warm up
400m row
1 set every 90 seconds
2x5 37.5kg deadlift
2x4 42.4kg deadlift
2x3 45kg deadlift
2x2 15kg+70lb (~47kg) deadlift
14 minute cap
800m run
AMRAP
10 modified K2E: kip > knee up
15 16kg KBS
30 single skips
30 explosive jumps
Rounds: 4 + 10
The 16kg kettle bell swings felt hard/heavy today. I'm sure i've held better form and completed more reps before breaking the set in the past...
Anyways i'm training again - legs - with my friend Peter today in a gym that I haven't been to before. It's new so i'm keen to try it out!
Workout
Back squat-
2x25 20kg
2x12 40kg
2x10 45kg
2x6 50kg
2x2 55kg (new max!!)
Seated leg press-
I forgot the ladder but I got up to 115kg 6 reps
2x4kg dumbbell static lunges
4x6 each side
Calf raise machine-
6x12 15kg
I didn't feel sore or exhausted at the time but I was definitely hungry! I had a delicious vegan feed with Khiem at Loving Hut. (I wasn't bothered to crop the images into a square HAHAHA).
I had the vermicilli rice noodles with spring rolls ($10) and the grass jelly drink with chia seeds ($4). I almost always get the vermicilli rice noodles whenever I go to Loving Hut, or any Vietnamese restaurant. It's one of my absolute faves!
We were 100% well fed :)
FRIDAY
Feeling super sore but it's just one more day until rest day...
Workout
EMOM
Strict pull ups with resistance band
Reps: 1,2,3,4,5,4,3,2,1
6 minute EMOM
15 second hollow hold + 5 hollow rocks
WOD: 3x4min AMRAP
5 20kg push jerks
10 burpees over bar
15 air squats
Rounds: 5 + 1
The disappointing thing is that I mentally knew that I could have done more rounds. My arm felt really sore though - sore or inured? Not sure. Whenever I lift it, or apply pressure, I feel sharp pains. I'm not sure if this is normal or not but i'll see how I heal up over the weekend...
Labels: Deadlift, Legs, Pull Ups