melonrouge
Maliney
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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]
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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!
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Maliney x
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.