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
Wednesday, 15 June 2016, 18:22
Day 350 - 351
TUE | 6AMStrength:
5EMOM C+J (push) at 60% - 30kg
Every 90s, 3 sets C+J (push) at 70% 35kg
WOD: For Time
400m run
Then 30/20/10
6kg Med Ball Clean
Box Jump Overs
400m run
Time: 12"something
5EMOM C+J (split) at 60% - 35kg
Every 90s, 3 sets C+J (split) at 70% 40kg
WED | 6AM
Not feeling it...
Strength: Overhead Squats
Every 90s, 6 sets, 5 reps at 25kg
Every 90s, 2 sets, 5 reps at 27.5kg
WOD:
10-min ladder
2,4,6,8,10,12...
20kg OHS
TTB
Score: 12+21
Labels: Overhead Squats
Tuesday, 29 March 2016, 11:01
Day 274
6am CrossFitStrength:
3x Overhead Squat every 90s for 6 sets
25, 27.5, 30, 2x32.5kg, 35kg (failed 3rd rep)
- The hardest part was the Snatch Balance and also absorbing the weight onto your back when descending.
WOD: 8 min AMRAP
40 DUs
8 30kg Push Jerks
Rounds: 2+41
Strength (again):
3x Overhead Squat every 90s for 6 sets
30, 32.5, 4x35kg (new pr for 3RM!)
- I probably should have gone up a bit. But I guess I feel a little more comfortable with 35kg now.
Labels: Overhead Squats
Tuesday, 8 March 2016, 09:13
Day 252
MON6AM CROSSFIT OPENS 16.2 Scaled
Score: 257
7PM CROSSFIT OPENS 16.2 Scaled
Score: 260
TUE
6AM CROSSFIT
Strength
6 minute EMOM
25kg Squat Snatch + OHS
WOD:
20 minute AMRAP
5 Hollow Rocks
10 Push Ups
15 BW Squats
3 25kg Power Snatch
Score: 6+31
Strength
6 minute EMOM
25kg Squat Snatch + OHS
7 Rounds
5 GHD Sit Ups
10 DUs
Training Schedule:
Monday - 6AM and 7PM
Tuesday - 6AM and 7AM
Wednesday - 6AM and 7PM
Thursday - 6AM
Friday - 6AM
Saturday - 9AM
Sunday - Rest
Labels: Overhead Squats, Snatch
Sunday, 21 February 2016, 09:53
Day 236-237
SATURDAY9AM Workout
4x5min rounds
400m run
then AMRAP
9 Burpees
7 25kg OHS
5 T2B
Rounds: 4+4
Had an insanely late lunch (2PM) at the Plant Gallery. This was definitely a really good restaurant and I definitely would love to come back here. It was a bit pricey but it's worth it - for a meal celebrating an occasion, rather than a casual lunch as I did today.
SUNDAY
Rest day/Work day/No exercise kinda day.
Labels: Food Adventures, Overhead Squats
Wednesday, 6 January 2016, 15:51
Day 189-191
MON:Rain rain go awayyyyyyy.
No CrossFit today.
I admit, I was lazy.
TUE:
Woke up at 5 and it was raining insanely. Decided to skip crossfit for the day.
The rain stopped at around 530, the guilt of not working out grew... And so I got out of bed at 615 and got ready to sweat it out!
7am workout:
10MIN EMOM
Odd minute-
3x5 32.5kg push jerk
1x3 32.5kg push jerk
1x5 30kg push jerk
Even minute-
Max calories on AirDyne
WOD: 10MIN AMRAP
15 22.5KG power snatches
15 lateral burpees
15 kipping HSPU (ab mat + blue plate)
Rounds: 1+36
I'm a little disappointed in the WOD with 22.5kg. I felt like it would have been okay to drop the weight down... It wasn't. I feel like I didn't gain much from all the sweat and heavy breathing.
I got caught up on being afraid of growing bulky and less feminine. I got caught up on the score that I get to add to the board. I forgot the real reason why I workout; it's not to impress those who don't particularly matter to me. It's not to show off a high score. It's to gain strength. To grow confident. To become strong. And to do that, I will need to oush myself.
If I stay on the same weights (or go lighter), I will stay the same. "If it doesn't challenge you, it won't change you".
WED:
7am workout:
10 MIN EMOM
Odd - max 37.5kg deadlifts (~13 each round)
Even - 30s active hold from bar (to practice for pull ups; keeping core tight and legs straight)
WOD: 12 MIN AMRAP
10 25kg Overhead Squats
15 box jumps
Rounds: 3 + 14
I woke up feeling yuck. I haven't felt yuck on a while but I guess it's from eating all the processed foods over the past week! A little hiccup in my progress isn't going to bring me back to where I started. I need to just stick to the plan, track my foods, stick to 'healthy' choices and train hard!
I'm going to take this week to work on getting back into training routine; 6am workout + pull up skills after class for 30 mins, then 7pm workout. I REALLY want to get strong. I REALLY want to stop being afraid of the bar... I need to stop overthinking the movements and just move!
Labels: Overhead Squats, Press, Snatch
Wednesday, 11 November 2015, 20:21
134/135
TUEI had my MBLG finals exam today. Ugh. Terrible. But I really hope that I don't fail. I'm praying to the Biology Gods!!! I really REALLY don't want to have to repeat this compulsory unit grr.
No workouts today. Just been a potato. However i'm hitting my macros and i'm seeing good results!
I'm starting to like Macro Counting... It's kind of fun LOL.
WED
6 am LISS cardio
45 minutes, resistance 4 on the stationary bike this morning. Nothing too intense, I *almost* broke a sweat, but I was going at slow speed, averaging maybe 14-15km/h.
Was checking emails, Instagram and FaceBook. Where I also watch 1 YouTube video that summarised Respiration. I'm not sure how much information I soaked in though.
6 pm workout
Strength: Overhead squats (I hate these!!)
1x3 15kg
1x3 20kg
2x3 25kg
2x3 27.5kg
WOD: 10 minute running clock
8 min AMRAP
5 25kg push jerks
7 box jumps
then 2 minutes of max burpees.
Score: 6 + 5, 20
I didn't stay back for the 7pm weightlifting class as I wanted to go home, get osme food in me and maybe get a bit more studying done! I'm happy that I chose to do 25kg for my S2O in the WOD tonight. Usually I cower to 20kg. X
Labels: Overhead Squats, Press
Friday, 16 October 2015, 20:29
Day 109
I'm feeling SO good about myself (not physically, but mentally). After my MBLG prac exam, I really didn't want to go to Crossfit. I wanted to drive straight home. I just wanted to eat a lot of food and not move at all. I just wanted to be nothing. But I packed my clothes already and so I drove straight to the box. And I did better than I had hoped. And i'm feeling so proud of myself! Is that lame?Workout
Mobility - Lots of foam rolling and muscle smashing
Skill - Learnt the basics of the rope climb. I still can't do it, so that's okay! I want to start coming back to the box during it's open gym hours to practice rope climbs and muscle ups though.
WOD: 14 min AMRAP
10 20kg overhead squats
2 negative rope climbs
10 box jumps
Rounds: 6 + 7
I think i'm ready to move up my WOD movements from 20kg to 22.5kg and maybe even 25kg for the more comfortable movements! Yay i'm making little strength improvements.
I'm going to the Health and Fitness Expo tomorrow, i'm very excited! I then have dinner with Khiem and his family and after I have my friend's 20th party to attend which I will probably be leaving early because i'll be exhausted!
I'm thinking of either going to the gym to do some LISS and maybe try skipping and attempting Double Unders OR going to the Crossfit class. I'll see how my body is! I'm actually quite scared of overtraining because I WANT results.
Labels: Overhead Squats