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

Monday, 28 March 2016, 12:21

Day 270-273

Friday
No exercise.

Saturday
CrossFit Opens 16.5 (LAST ONE!!)
21-18-15-12-9-6-3
65lb Thrusters
Bar Facing Burpees
Time: 26"53'

Sunday
Sinus headache + a body that feels like its been hit by a car
= just living the potato life

Monday
9:30 CrossFit
Partner WOD (With Manny!)
4 RFT
400m partner run
40 Wall Balls (8x5)
25 K2E (I did like 5-10 each round LOL)
30 Alterating Box Step Overs

I don't remember the time.

Man this blocked nose... Well at least the sore throat is gone. The headache is subdued (due to taking a paracetamol tablet)

Labels: Opens 2016

Sunday, 20 March 2016, 17:45

Day 262-265

WED
6AM CrossFit
Strength: 10 EMOM
1RM Snatch
30kg

WOD: 10 Rounds
3 25kg Power Snatch
6 Burpee Over Bar
12 Air Squats
Time: 15" 56'

7PM CrossFit
Strength: 10 EMOM
1RM Snatch
32.5kg

WOD: 10 Rounds
3 25kg Power Snatch
6 Burpee Over Bar
12 Air Squats
Time: 15" 24'

THU
6AM CrossFit
WOD: 12 Min AMRAP
30 DU
10 HR Push Ups
10 30kg SDHP
Rounds: 3+47

FRI
6PM CrossFit Opens 16.4
Points: 124 at 50kg

SAT
9AM CrossFit Opens 16.4
Points: 164 scaled

Labels: Opens 2016, Snatch

Tuesday, 15 March 2016, 11:12

Day 257-260

SATURDAY
10AM CROSSFIT OPENS 16.3
7min AMRAP
15kg Snatches
5 jumping C2B
Points: 95 Scaled

SUNDAY
No exercise. WENT TO THE SYDNEY VEGAN FESTIVAL.
I failed to take photos!!!
I ate so much!
1) Lentil dahl with rice by Dahlicious $9
2) A bite of Josh's 'sausage' roll by Herbivorous $5
3) Rice milk coffee $3
4) 4 brownies and an apple/fig cake $10
5) Josh had a pie from Funky Pies
6) Chia pudding with raspberries $5

I WISH I HAD PHOTOS.

MONDAY
6AM Crossfit Opens 16.3
Points: 10 rx

7PM CROSSFIT
Strength:
3 deadlifts every 90seconds for 7 sets
47, 52, 55, 57, 60, 69kg (3RM PB), 74 (only got 1)

WOD: For Time
50 16kg KBS
50 Box Jumps
800m run
25 16kg KBS
25 Box Jumps
400m run
Time: 13"53'

TUESDAY
6AM CROSSFIT
Strength:
3 push jerks from the ground every 90s for 8 sets
25, 27.5, 30, 32.5, 35, 2x37.5kg (failed 3rd rep), 37.5kg (3RM PB)

WOD: 12 min AMRAP
5 TTB
2, 4, 6, 8, 10, 12... 30kg Thrusters
Score: 56 (got up to 10 thrusters + 1 ttb)

Labels: Deadlift, Opens 2016, Push Jerk

Sunday, 6 March 2016, 19:31

Day 249-251

FRIDAY
Basically no exercise.

SATURDAY
Opens 16.2......
I tried to rx it.
Score: 19.
I couldn't get through the TTB! Dammmmmmn.
My hands completely ripped - so much pain.
Will try the scaled version on Monday though.
I'm pretty disappointed.

My matcha x nutella VEGAN birthday cake ^__^

SUNDAY
VEGAN DAY OUT!!!!

Doughnut Time Donuts! ($6 ea)
Vegan fox - 8/10
Red Velvet with 'butter cream' - 9/10

Grand Gelato, ($5 for 2 scoops, VDO special)
Espresso + cherry
Strawberry + espresso

Also had vegan cupcakes and a bonsoy latte. $6 meal.
And an indian lunch! SO GOOOOOOD.

I had such a good day out!

Labels: Food Adventures, Opens 2016

Thursday, 3 March 2016, 10:43

Day 245-248

SUNDAY
No exercise.

MONDAY
First day of uni!

6AM CROSSFIT OPENS 16.1 AGAIN
25ft 65lb Overhead Lunges
8 Bar Facing Burpees
25ft 65lb Overhead Lunges
8 Chest-To-Bar Pull Ups
Score: 51

TUESDAY
6AM CROSSFIT
Conditioning:
10 Minute EMOM
Odd: 30s Max Strict Leg Raise
Even: 20 Banded Hollow Rocks

WOD: For 15 minutes
Every 5 minutes, 400m Run
AMRAP
9 65kg Deadlifts (heaviest i've ever done!!)
6 T2B
Rounds: 3+2

WEDNESDAY
MY BIRTHDAAAAAY And I programmed the workout today!!

6AM CROSSFIT
Conditioning
10 Minute EMOM
Odd: 30s Max Dus (68)
Even: 3RM Push Jerk
30, 32.5, 35, 2x37.5 fail and 37.5kg

WOD
12 Minute AMRAP
7 HSPU (ab mat)
7 30kg Hang Cleans
7 Lateral Burpees
Rounds: 5+3

7PM CROSSFIT
WOD
12 Minute AMRAP
7 HSPU (ab mat)
7 30kg Hang Cleans
7 Lateral Burpees
Rounds: 6

THURSDAY
6AM CROSSFIT
WOD
1000m run
21-15-9
20kg OH Squats
Box Jumps
Time: 14"

SO DEAD. Will rest tomorow to prepare for Opens 16.2 on Saturday!

Labels: Deadlift, Opens 2016, Press

Thursday, 25 February 2016, 09:23

Day 240-244

WEDNESDAY
6AM CROSSFIT
Strength: 10 Minute EMOM
Even: 10 speed reps of 37.5kg (60%) Deadlifts
Odd: 30s hollow hold

WOD: 5x3min rounds
200m run
AMRAP
15 hand-release push ups
7 30kg hang cleans
Rounds: 6+17

THURSDAY
6AM CROSSFIT
WOD: 3x5min Rounds For Time
10 HSPU (ab mat) [can do unbroken sets]
20 Unbroken 16kg KBS
20 6kg Wall Ball Shots
30 DU
Time: 4", 4"01, 4"40

7PM CROSSFIT
WOD: 3x5min Rounds For Time
10 HSPU
20 Unbroken 16kg KBS
20 6kg Wall Ball Shots
30 DU
Time: 3"40', 4"14, 4"41

FRIDAY
6AM CROSSFIT
Strength: Every 90s for 6 sets
6kg Turkish Get Up per side

Rehab:
Hamstrings and shins

CROSSFIT GAMES TOMORROW, have to rest up. It was hard watching the class do the wod though :(

SATURDAY
10AM CROSSFIT OPENS 16.1
25ft 65lb Overhead Lunges
8 Bar Facing Burpees
25ft 65lb Overhead Lunges
8 Chest-To-Bar Pull Ups (I CAN'T BELIEVE I GOT THESE)
Score: 45 (which 7 reps from 2 full rounds)

Okay so the 16.1 wasn't as scary as I felt before actually doing the workout... The nerves went away because the task at hand was so hard that I couldn't think about anything else.

I didn't do as well as I wanted to but at the same time, I did better than I expected to. I was ready to do the scaled version but turns out, I gave the rx a go and managed to finish at least one round hahaha.... compared to everyone else who did 5+!!! But this isn't a competition against other people, it's to set a standard so I can beat myself next year!

SUNDAY
Feeling sore! No exercise.

Labels: Clean, Deadlift, HSPU, Opens 2016