melonrouge
Maliney
A collection of my workouts and occasionally food
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Tuesday, 25 August 2015, 13:38
Day 57
I woke up, checked the WOD and got my butt to my Crossfit class. I really didn't want to go... But you know what they say... /a bad workout is always better than no workout/. I completely died. The rowing and walls balls were terrible! And hang cleans were never my forte with lifting. However I got through it - well I got through as much as I got at 6 in the morning - and was able to pump a little more energy in the last 10 seconds.Workout
30 minute cap: 31 reps of each movement
Calorie row
12kg kettle bell swings
20kg hang cleans
Burpees
6kg wall balls
Calorie row
6kg wall balls
Burpees
20kg hang cleans [I only reached 4 reps before time]
---
I worked on my Physiology practical report whilst having breakfast until about 10.30AM - which was when I decided to hit the gym. I'm trying to focus more on my fitness now that i'm studying part-time at uni for this semester.
Workout
Strength
1x15 bodyweight squats
3x5 20kg front squats
2x5 25kg front squats
1x12 15kg deadlifts
3x10 25kg deadlifts
1x10 16.25kg cable squats
1x10 23.75kg cable squats
HIIT Cardio
5 minutes 5 kph
7 minutes 7x(30s 5 kph, 30s 10 kph)
2 minutes 10 kph
6 minutes 5.5 kph
3 minutes 9 kph
7 minutes 6 kph
1 minute 5.2 kph
This was probably my first time doing HIIT cardio properly and so I went through a whole heap of different speeds trying to find my comfortable and high-intensity speeds. I think next time, i'll work with 6 kph and 12 kph.
AAAAAAnd here's the delicious coconut quinoa curry that I had for dinner some nights ago. I've received quite a few requests for it (I was very surprised at the response!). I split the ingredients into their own little groups to make it easier to group when following the recipe below:
Ingredients!
0.5c uncooked quinoa
1.5c vegetable stock
1tbsp crushed garlic
1/2tbsp sesame oil
1c carrots, chopped
1c broccoli, chopped
0.5c coconut milk
2tsp ginger powder
1tsp curry powder
1/2tsp tumeric powder
1/2tso sea salt
1 handful of spinach
Recipe!
1. Cook quinoa with vegetable stock in one pot.
2. Steam carrots and broccoli in one pot/steamer (can be microwaved).
3. On a pan/skillet, heat the sesasme oil and garlic.
4. When the garlic softens, add coconut milk, ginger, curry powder, tumeric powder, salt and baby spinach. Simmer for about 10 minutes.
5. When the quinoa is cooked, add it in to mixture. Mix well.
6. Serve!
If you enjoyed this recipe and would like to see more savoury meals, let me know!
Snapchat: melonrouge
Instagram: @melonrouge
Maliney x
Monday, 24 August 2015, 08:23
Day 56
It's getting close to 60 days of trying to get fit! And to be honest, if I never recorded down my workouts, I would not be feeling as achieved as I do today - even though I do feel like poop and really couldn't gather the motivation that I had last week to lift heavier in deadlifts. But it's ok! A bad workout is still better than no workout in my books. I'm also going to start taking weekly measurements to get a better take on my progress.
Workout
10 minute EMOM
Odd: 5x5 37.5kg deadlifts
Even: 5x5 30 second modified hollow hold
3 rounds of a minute on each exercise then a minute rest
20lb ball slams
Hand-release push ups
Diamond sit ups
Double unders
The total amount of reps is the score: 71/71/68.
The double unders did not contribute to my score at all. I don't get how to do them! And my shins feel whipped due to the failures!
---
I'm still working on the coconut quinoa curry recipe - which tastes so freakin' good if I say so myself - but for now, here's my little compilation of RAWNOLA.
If you haven't come across "rawnola" it's basically uncooked granola. I like it much better than actual granola because I can leave out the maple/agave/rice syrup and it can be made sooo much faster (takes 2 minutes!).
Recipe
1 cup oats
6 gooey medjool dates, pitted
1/2 cup coconut flakes
1 tsp carob/cacao powder
1/2 cup buckinis
Add everything into a blender and pulse a couple times until slightly combined! And that's it!
You can add/minute ingredients! I'd say the core items are just the oats and dates. Everything else can be replaced.
I enjoy having rawnola on my nicecream and oatmeal! ...I also enjoy it straight out of the jar.
P.S. My 9KM Blackmores Bridge Run is in 4 weeks!! Eeek! Also please CHECK OUT MY FUNDRAISER PAGE if you have yet to do so already :) I'm fundraising for an environment sustainability charity for a better Earth x
Labels: Breakfast, Recipes, Snacks
Thursday, 20 August 2015, 21:13
Day 52
ThuI'm so sore and it feels great! I skipped crossfit this morning as I didn't want to overwork my body as I had a very important oztag game later that night. Working out with someone really does make you work a little harder! I can't wait for Sarah to permanently be in Sydney and to forever be my fitness pal heh he he.
For breakfast I had a giant banana icecream parfait!
Layers from the bottom up!
> Plain nicecream: blend 3 frozen bananas.
> Rolled oats.
> About 100g papaya and 1 tbsp of coconut sugar.
> Raspberry nicecream: blend 2 frozen bananas and 1 cup raspberries.
> 6 strawberries.
> Blueberry nicecream: blend 2 frozen bananas and 1/2 blueberries.
> Giant blueberries, raw buckinis and coconut flakes!
Maliney xx
Thursday, 6 August 2015, 11:31
Day 36/37/38
TUEI woke up with heaps of energy at 4:45 this morning and I was ready to leave for the gym 10 minutes earlier than usual! I always get that Adrenalin kick whenever my body runs low on sleep/energy... I will surely crash tomorrow.
Workout
8 minute EMOM
4x3 push ups (on toes)
4x4 push ups (on toes)
For time - took me 19 minutes
50/35/20
Push ups (I did 4 on toes then after than it was all on my knees until the last 10 or so where I was doing negative push ups due to muscle fatigue)
5kg medicine ball sit ups
I did not really feel anything from this workout to be honest. My arms hurt a little but that's probably it.
----
WED
Okay, okay my arms do actually feel really sore! It hurts to raise my arms :(... I decided to skip yoga and hit the gym today instead. I'm feeling totally "fluffy" from eating a huge dinner late last night.
Workout
Warm up
12 sit ups
8 crunches
7 minute AMRAP
10 leg raises
15 sit ups
Rounds: 4
7 minute AMRAP
10 6kg kettlebell swings
10 6kg squats
Rounds: 7
For time - I took about 6 minutes
2x50 single skips
2x100 single skips
2x50 single skips
30 minutes of cardio; 5.5km/h treadmill.
I was feeling HUNGRY after that workout and my trip to the grocery store and I was craving cookies. In attempt to avoid excessive refined-sugar consumption and to achieve complete satisfaction, I baked a giant (and totally clean!) blueberry cookie for lunch.
40 grams rolled oats
25 grams coconut sugar
1/4 tsp baking powder
50 grams cooked chickpeas
25 grams peanut butter
50 grams almond milk
30g Bulk Nutrients Earth protein in vanilla
Some blueberries
- Preheat the oven to 180 degrees Celsius. Blend the ingredients all together then scoop it on to a tray lined with baking paper.
- Add in the blueberries (or even chocolate chips -yum!!).
- Cook for 15-20 minutes or until golden (it's okay if it's a bit raw as the ingredients don't require cooking to be eaten safely + you can pretty much just eat the batter...).
- Drizzle with some cacao sauce, add some fruits and enjoy! I initially planned to make some banana icecream to go with it - how perfect would that have been? - but I wasn't really up for anymore cleaning hahaha.
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THU
I decided to try having some coffee before I left the house for the gym this morning. I'm not sure if I had slept well or that the caffeine-kick gave me the energy - well no matter the cause of motivation, this morning's workout was a baked-cake of success with a sprinkle of extra strength.
Workout
Warm up
2x20 pvc backsquats
2x10 step ups
Every 2 minutes for 8 rounds
Complex: 3 clean + 2 front squats + 1 jerk
2 15kg complex
2 17.5kg complex
2 20kg complex
2 22.5kg complex
I was tempted to try 25kg but I had failed all my previous attempts to clean and jerk 25kg. I should have tried it though because I was feeling extra strong (-er than usual).
For time - I took 9 minutes (I think)
21 - 15 - 9 reps
8kg kettle bell swings
Box jumps
Wall balls - not sure of the weight
Usually require a lot of peer support from my coach and the other people in the class but this morning, I was able to push myself the majority of the time. I'm quite pleased with that.
I have two 25-minute oztag games with no half time tonight. The aim is to always be there with support so my team can score and ultimately win =^_^=
Labels: Breakfast, Recipes, Snacks
Wednesday, 29 July 2015, 17:00
Day 29/30
TuesdayWorkout
Every 90 seconds
Complex off the cage: 2 front squat and 1 jerk
4x1 20kg complex
3x1 22.5kg complex
1x1 25kg complex
12 minute running clock
8 20kg clean jerk
8 box jumps
6 22.5kg clean jerk
8 box jumps
3 22.5kg clean jerk (I attempted 25kg for this but I couldn't clean properly so I dropped the weight back down lol)
Wednesday (ACTIVE REST DAY)
Okay so I was thinking that I should just do a weekly blog post thing BUT my workouts will all be clumped into one post and the true intention of this blog is to be a collection of my workouts from when I first started crossfit/weight lifting so it can be used for comparison in the later days. So I was thinking maybe not.
Some may be pondering over the idea of why some people may pursue active rest days and just plain ol' rest days. Essentially they are the same thing but I like to differentiate the two by their minor ideals. An 'active rest day' for me is when i'm not doing crossfit but am still completing some sort of movement in the day such as yoga, brisk/long walks or even a 15 minute HIIT. These days are usually fit into my timetable on Wednesdays and Saturdays. A 'complete rest day' or just a 'rest day' to me is when one does not do any form of physical activity, it's purely just carrying on with your day without the intensity of increased blood pumps. It's also be known as a lazy day where therefore usually falls on Sundays for me.
Today I attended a *reset and align* yoga class where the intention is to relax and redirect your focus inwardly and then outwardly. It's to calm the mind which then calms the body which then calms the soul - because we all need to every now and then otherwise we'd be radiated crazy levels of stress and cluttered thoughts. However I do always feel a bit 'fluffier' on these rest days...
After I prepared my lunch/dinner meals for the next couple of days. I didn't really measure anything for this, it was sort of a 'whatever amount fits into my box' kind of measurement.
Ingredients list:
375g (dry) lentil and rice spiral pasta
2 handfuls of rocket lettuce
3 handfuls of grated carrot
1 can of cherry tomatoes
1 bottle of (tomato, garlic and chilli) pasta sauce
1 handful of baby peas
1 handful of corn kernels
Parsley and dried basil to garnish
This made about 5 servings (and one of my servings is more than average!). So that'd last me 3 dinners (W/Th/F) and 2 lunches (Th/F) - sweeeet!
**** It has been 1 month since starting crossfit! I started the 'sport' halfheartedly but I grew to enjoy (and maybe even love) it. It has shown me that i'm stronger than I think but true strength is not something you're born with, it's something developed. I know, it sounds silly but i'm serious... I used to go about workouts thinking "oh I can't lift 15kg, my body was not built to so I just won't". I'm still saying that "I can't" do many things but i'm a work in progress! And soon enough, i'll be challenging myself with weights that seem out of my league.
Thursday, 23 July 2015, 18:29
Day 24
Workout200m row
3x5 20kg deadlift
3x5 20kg backsquat
5x50 single skips
1x15 8kg kettlebell swings
3x10 straight leg sit ups with twist
2x15 leg raises (I could hear a bone popping...)
1x30 crunches
1x10 8kg kettlebell swings
1x100 single skips
60 second plank
30 second side plank (both sides)
---
My muscles were still feeling a little sore from yesterday's loonnnnng walk and I didn't feel like attending yoga so I stayed home and cruised around youtube. I baked some protein banana bread! Woohoo~ I will be storing this in the freezer for my M/T/Th/F breakfasts next week.
Protein banana bread recipe:
2 cups oat flour
1/2 cup plain flour
1 tbsp baking powder
1/4 cup brown sugar
4 super spotty (ripe) bananas
1 cup unsweetened almond milk
1/2 tsp vanilla extract
1 tbsp maca powder
2 servings (53.4g) of Wagner's Vanilla plant protein
A lot of cinnamon
A dash of nutmeg
1. Preheat oven to 180 degrees.
2. Blend bananas and almond milk.
3. Then add the rest of the ingredients.
4. Pour mixture in a lined loaf tray.
5. Bake for 40-45 minutes. Poke a skewer stick through the loaf. If it comes out clean, then the bread should be ready! If it comes out wet, bake for a little longer.
6. Cool then serve or package to store :)
- It came out more dense than expected hmm.... Well as long as it keeps me fueled and full through the morning until lunch then I guess I could call this baking experiment a success? But I shall update next week!
I feel as if I did not move at all today...................................... :(
Wednesday, 1 July 2015, 17:58
Day 3: Rest Day ...or Treat Day?
The initial plan was to go for a morning 45 minute walk on the elliptical but when I woke up... my legs just did not want to move. So instead, I listened to my body rather than the pencil-written schedule that I created for myself, skipped cardio and stayed in bed for an extra half an hour.I most likely would have stayed in bed for longer if my hunger had not been present. I made myself chocolate protein pancakes topped with 1/4 of a red papaya, a few strawberries and maple syrup. Been so sore, I made a huge mess and it was torment having to bend down to pick up all the things i've spilled or dropped. I was extra clumsy this morning.
Recipe: 1c oat flour, 1c almond milk, 2 small bananas (though using 1 banana could work fine aswell because my batter was super thick) and the 30g of Bulk Nutrient's chocolate earth protein that I received in my GoodnessMe box. The pancakes had a nice chocolate-y taste from the protein power and the texture was fab; fluffy and moist - just how pancakes should be. Also don't mind the watermark... just experimenting with the idea.
I had a huge vegan feed at Bodhi - an amazing vegan yum cha restaurant - for the main lunch attraction and finished off with something sweet from Gelato Blue.
Bodhi at the park: ^ this + many more dishes. Total: $94.50 for 4 people.
Currently at home, waiting for my mom to cook something amazing (as always!) for dinner and will end my night, on the grounds of Summoner's Rift (League of Legends). I'm also trying to beat my time in completing the Rubik's Cube. I'm at 1 minute and 40 seconds. Trying to get it under a minute and a half by tonight!
Labels: Breakfast, Food Adventures, Recipes