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
Monday, 11 April 2016, 11:03
Day 285-286
Sunday. Nothing.Monday.
6am.
Strength: 1 set every 2 minutes
3x5 103lb back squat
1x3 125lb back squat (~57kg)
Hmm, not sure if it's better to record weights in pounds or kilos for the most accurate weight.
WOD: 12min AMRAP
3 jumping bar MU (28" box)
9 30kg thrusters
Rounds: 4
Labels: Back Squats, Pull Ups
Tuesday, 16 February 2016, 09:12
Day 230-232
SUNDAYNo exercise.
MONDAY
6AM CROSSFIT
Warm up:
2 Rounds
200m Run
3 Inch Worms w/ Twist
4 Kips
5 Alt. Lunges w/ Shoulder Dislocations
Strength:
10 Minute EMOM
Odd: Max Cal Airdyne (40)
Even: 5RM Push Press; 20, 25, 27.5kg, 30, 30kg
WOD:
10 Minute AMRAP
5 25kg Cluster
10 Lateral Burpees
15 Pull Ups (Linked 5!!)
Rounds: 2+13
7PM CROSSFIT
Strength:
10 Minute EMOM
Odd: Max Cal Airdyne (40)
Even: 5RM Push Press; 20, 22.5, 3x25kg
WOD:
10 Minute AMRAP
5 30kg Cluster
10 Lateral Burpees
15 Pull Ups
Rounds: 2+5
TUESDAY
6AM CROSSFIT
Conditioning:
10 Minute EMOM
Odd: 15 20lb Deadball Slams
Even: 30s Max HSPU (19)
WOD:
For Time
1000m Run
25-20-15
Box Jumpes
20kg Hang Snatch
Time: 16"40'
Labels: Clean, Press, Pull Ups, Thruster
Saturday, 6 February 2016, 12:28
Day 222
9AM CROSSFITPartner 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
Monday, 18 January 2016, 21:02
Day 201/202/203
SATURDAY9am crossfit
20 min AMRAP
50 DUs
50 25kg front squats
50 16kg KBS
30 knees to elbows
Rounds: 1+80
Went to Bodhi with Sarah, Jack and Sonnia!
We went to Mystery Puzzle room after. The host suggested that we tried the 'easier' room first as we've never completed their escape rooms before, so we took her advice. We finished the room in 30 minutes (a 60 min time cap), so the host gave us a 50% discount on the second room if we wished to play that one aswell. We did and we finished with 4 minutes remaining LOL. It was considerably harder. I quite enjoy these escape rooms, I want to do more!
Oh and I had a vegan donut from Doughnut Time. It wasn't that good... ($6)
SUNDAY
I had work. No exercise.
MONDAY
6am crossfit
Conditioning: 10 min EMOM
Even: hollow hold on pull up bar for 20-30s
Odd: max burpees (50)
WOD: 15 minute running clock
Every 5 minutes, 400m run.
AMRAP
5 pull ups (without a band!!) (GOT MY FIRST KIPPING PULL UP TODAY)
10 10kg alternating DB snatches
Rounds: 3+4
Helped my parents out at the shop. Came home and recoloured my hair.
7pm crossfit
Condtioning: 10 min EMOM
Even: hollow hold or static knee raise on pull up bar for 20-30s
Odd: max burpees (70)
WOD: 15 minute running clock
Every 5 minutes, 400m run (I aim to finish this in 2 mins or under)
AMRAP
10 pull ups (without a band!)
10 10kg alternating DB snatches
Rounds: 3+9
Labels: Food Adventures, Pull Ups
Monday, 28 December 2015, 23:05
Day 178-182
Thu-Sun: Was at camp. No exercise.Mon!
9:30AM workout:
PARTNER WOD. 40 min time cap.
200x4 (relay)
15x2 16kg KBS
5x6 banded (green) pull ups
Time: 34" 40' with Deb :)
It feels good to be back at Crossfit! Days off always makes me feel lazy, fluffy and really just ceebs to do anything haha. The days at camp were good! Even though I barely spoke to anyone and spent the majority of my time in my tent.
Eek at Crossfit, we were also talking about organising a team for the Tough Mudder event in October! I'm so excited! I've been wanting to do this course for sooososo long.
6PM workout:
Find 1rm clean = 45kg NEW PR!!
Wod: 4 rounds
30cal row/airdyne
10 burpees
Max clean and jerk 25kg
Score: 6 lol was so unmotivated
Labels: Clean, Press, Pull Ups
Thursday, 17 December 2015, 12:02
Day 170
Once I get 1 pull up, i'll be able to start training with the big guns in the level 3 class! I am currently no where near a strict pull up though...6AM workout
Skill: Rope Climbs
Every 90 seconds, 6 sets of 1 climb.
WOD: For Time.
1000m run
then 3RFT
10 30kg hang power cleans
20 burpees over bar
Time: 15" 30'
After class, I then focused some training on exercises that will help with my pull up progression!
5x3 (purple) banded strict pull ups
2x max ring pulls (15, 20)
5x3 elevated ring pulls
Wednesday, 16 December 2015, 19:47
Day 168/169
TUESDAYStrength: Every 2 minutes
5x5 30kg push jerk
WOD: 5x2min AMRAP (1 min rest in between sets)
25 wall balls
Max HR Push ups
Score: 61
Strength: Every 2 minutes
5x5 25kg push jerk
WOD: 5x2min AMRAP (1 min rest in between sets)
25 wall balls
Max hollow rocks
Score: uhhh didn't keep count cos my hollow rocks are terrible
WEDNESDAY
Strength: Finding 5RM backsquat
1x10 15kg
1x5 20kg
1x5 25kg
1x5 30kg
1x5 35kg
1x5 37.5kg (greens)
1x5 42.5kg
1x5 47.5kg (yellows) (max was 52.5kg last week though...)
WOD: 3x5min AMRAP (1min rest)
5 banded (black) kipping pull ups
5 knee raises
10 20kg OH squats
I worked on some strict banded pull ups using the purple band. Max ring pulls ~10-15reps. 5x3 elevated ring pulls.
I ate a whole pizza today. All 8 slices.
I really need to start going to PM crossfit classes as recently i've been getting lazy after my first 6am class.
Labels: Back Squats, Food Adventures, Press, Pull Ups
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
Tuesday, 8 December 2015, 10:38
Day 161
My semester 2 results came out this morning! And PHEW, I PASSED MY UNITS. No fails. I'm so happy! I achieved shitty results but it's okay.... As long as I didn't fail. Next year though, I should work on getting better marks hahaha....6am workout
Gymnastics: 6 min AMRAP
30s max banded kipping pull ups (~6 reps per round)
30s rest
WOD: 20 min cap
25-20-15-10
42.5kg deadlifts
Lateral bar burpees
Time: 14"40'
Find 1RM Cluster
1x1 20kg
1x1 25kg
3x1 30kg
Strength: bench press
1x10 15kg
1x5 20kg
4x3 25kg
Gymnastics: 6 min AMRAP
30s max banded strict pull ups (5th hole, green and black band)
30s rest
Labels: Bench Press, Clean, Deadlift, Pull Ups, Thruster
Wednesday, 2 December 2015, 12:34
Day 156
6 am workoutStrength: push jerk every 2 minutes
2x5 20kg
1x5 25kg
1x5 27.5kg
1x5 30kg
Strength: EMOM
5x1 25kg squat snatch
WOD: For time
27-18-9 banded pull ups
9-6-3 25kg squat snatch
Time: 10"50'
8 am workout
Strength: push jerk every 2 minutes
1x5 22.5kg
2x5 25kg
2x5 30kg
Strength: EMOM
5x1 25kg squat snatch (dropped many)
WOD: For time
27-18-9 banded pull ups
9-6-3 25kg squat snatch (dropped many...)
Time: 11"20'
Overall disappointed in my second attempt at the WOD but am pleased with my improvement in banded pull ups. Not every defeat is means that you've lost.
Labels: Press, Pull Ups, Snatch
Monday, 30 November 2015, 12:42
Day 148-154
TUESDAY6 months vegetarian today and YES eating out is completely necessary to celebrate this day. I can't believe that a year ago, i'd be chowing down Maccas chicken nuggets saying things like "I could never go without these nuggets. These nuggets ARE heaven". A year later, and 6 months in, I can't imagine myself ever eating meat again. During this time though, I think I have eaten something that involved fish sauce...? Though i'm not entirely sure and i'm not going to be hung over it. This is not a restrictive lifestyle. I will move into the grooves at my own paces and making mistakes is just part of the process.
Yes, i've thought about transitioning to veganism but i'm still getting my thoughts right about it - mainly about eggs. I try to avoid dairy as much as I can, but eggs.. I'm not a fan of eggs but my mom does use it occassionally to prepare meals. I also don't believe that eggs is cruel if the chickens were bred cage free as chickens are going to lay unfertilized eggs either way.
BUT ANYWAYS. Here's today's workous!
6 am workout
Strength: 10 EMOM Snatch + OHS
1x20kg
2x22.5kg
2x 25kg
3x 27.5kg
2x 30kg (but failed both)
WOD: 3RFT with 17 min cap
20 assisted kipping pull ups
15 burpees over the bar
10 20kg power snatches
Time: DNF. 2+35
7 am workout
Strength: 10 EMOM Snatch + OHS
10x20kg
Just working on technique here
8 am workout
Strength: 10 EMOM Snatch + OHS
10x20kg
WOD: 3RFT with 17 min cap
20 assisted kipping pull ups (starting to feel the rhythm)
15 burpees over the bar
10 20kg power snatches
Time: 15" 04'
WEDNESDAY-FRIDAY
At Byron Bay. No gym/weight lifting. Did go on a hike on Thursday and Friday.
SATURDAY
Was so tired. Did nothing. No exercise at all.
SUNDAY
SUPER LAZY DAY. No exercise at all. Tbh wasn't sure if I could get myself to workout again...
MONDAY
It was hard getting out of bed and it was hard focusing at Crossfit. I felt so weak. So behind. I felt has if i've lost progress. However after this workout, I feel re-engergized! Even if I did lose some progress, i'll just train again and i'll progress even further than I did before my trip to Byron.
6am workout
Strength: Power snatch
5x5 20kg power snatch
WOD: 15 min AMRAP
30 6kg wall balls
10 T2B/Knee raises
20 burpees
Rounds: 2 + 40
9am workout
Strength: Backsquats and deadlifts
5x5 37.5kg
WOD: 4 Rounds with 90s rest between each round
14 lateral bar burpees
7 ring pulls
14 20kg push jerks
Labels: Back Squats, Deadlift, Food Adventures, Press, Pull Ups, Snatch
Thursday, 29 October 2015, 09:06
Day 122
7 am workoutStrength: backsquats
2x3 42.5kg
3x3 47.5kg
WOD: 16 minutes
Every 4 minutes, 100m farmers carry 2x16kg KB
AMRAP
10 unbroken 6kg wall balls
5 resistance banded C2B
Rounds: 6
I'm currently drinking a 1L green smoothie (spinach and banana + protein powder) with little blueberries as "pearls"! It's amazing ehehehe.
Anyways it's just one workout today because I want to study at uni maybe from 11am-5pm and see how much work I can get done!
Labels: Back Squats, Pull Ups
Wednesday, 7 October 2015, 20:43
Day 100
Ripped hands, sore muscles. Heavy breaths, strong focus. The only goal in mind is to be stronger than yesterday.Workout
Finding 5RM
1x5 15kg push press
1x5 20kg push press
2x5 21kg push press
Max reps: 14 at 15kg
5 minute EMOM
Wall walks with 5 sec pause at the top
WOD: 12 min AMRAP
5 pull ups with resistance band
5 kipping leg lifts
10 20kg thrusters
Rounds: 4 + 5
Aaaaand Wednesday night means weightlifting technique night!
New coach Neil took us through movements which were held for a longer period of time. The burn. I'm a bit dead but here's pretty much what we did: thrusters, overhead thrusters, overhead squats - all with 15kg barbell (focusing on technique not weight), sit ups, hollow rocks and ending with stretching.
So far so good!
Also i've confirmed the date of my (free) Byron Bay trip! Eeeek. Cotton On Body booked me in the deluxe spa suite at The Byron Resort. I AM EXCITED BEYOND MEASURES.
Labels: Press, Pull Ups, Thruster
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