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
Tuesday, 21 June 2016, 08:42
Day 356 - 357
MON | 7PMStrength: 1 Rep Snatches
3x 32.5kg
2x 35kg (failed one)
1x 37.5kg (NEW PR)
3x 40kg (failed all)
WOD 3RFT (20 min cap)
800m run
20 30kg Thruster
Score: 2+run
TUE | 6AM
Strength: C+J
3x 40kg
6x 42.5kg
WOD: 10 min AMRAP
15 sit ups
10 37.5kg deadlifts
5 37.5kg hang cleans
Score: 5+28
Strength: Split Jerk
3x 42.5kg
2x 45kg (failed one)
2x 47.5kg (current PR, failed one)
2x 50kg (failed all)
Labels: Snatch
Tuesday, 31 May 2016, 11:48
Day 335 - 336
MON | 6AMStrength:
Every 90s, 5 sets of 1x 27.5kg snatch
Every 90s, 3 sets of 1x 30kg snatch (only got 1, failed 2)
WOD:
25/20/15 For Time
25kg Push Press
Box Jumps
Pull Ups
Time: DNF. 2+30
Back Squat: 4x10 30kg
Deadlift: 4x5 52.5kg
Sumo Deadlift: 3x8 47.5kg
TUE | 7AM
Strength:
5 EMOM, 1x 42.5kg Squat Clean
Every 90s, 3 sets of 1x 45kg Squat Clean
WOD:
21-15-19 For Time
Negative Ring Dips
34kg Front Squats
Time: 8"27
Power Cleans
3x 37.5kg
3x 40kg
3x3 42.5kg (failed linking)
1x 45kg
Strict Press: 5x5 20kg
5 Rounds: 10 cal airdyne + 4 HSPU (ab mat)
Labels: Clean, Snatch, vegan aesthetics
Monday, 16 May 2016, 08:40
Day 320-321
Sunday - REST.Monday 6AM
Strength:
Every 90s, 2 high pull + 1 snatch complex
8 sets
15, 17.5, 20, 22.5, 25, 27.5, 30kg, 32.5 (fail)
WOD: For Time
1000m run
40 27.5kg deadlifts
20 27.5kg snatches
Time: 12"21
After class: 1x snatch
30, 32.5, 35kg (new pr), 3x37.5kg (failed all)
Labels: Snatch
Sunday, 20 March 2016, 17:45
Day 262-265
WED6AM 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'
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, 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
Friday, 5 February 2016, 08:00
Day 213-221
28/01 THURSDAY6AM CROSSFIT
Conditioning: 10 EMOM
Odd: 4x 30kg Power Clean
Even: 10 Cal Row
WOD: 10 MIN AMRAP
15 25kg Power Clean
15 Lateral Burpees
Then 800m Run FT
Score: 2+9, 5"06
7PM CROSSFIT
Conditioning: 10 EMOM
Odd: 4x 30kg Power Clean
Even: 10 Cal Row
WOD: 10 MIN AMRAP
15 25kg Power Clean
15 Lateral Burpees
Then 800m Run FT
Score: 3+3, 4"46
29/01 FRIDAY
6AM CROSSFIT
Strength: Every 2 minutes
5x5 Back Squats
WOD: 2x5min AMRAP
7 T2B
7 25kg Power Snatches
7 Box Jumps
Score: 2+14
30/01-02/02 SAT-TUE.
Away on cruise. No exercise.
03/02 WEDNESDAY
Came back from the cruise in the morning. Still felt rocky, had light headaches.
7PM CROSSFIT
Skill: 5 EMOM
1-2 pull ups
WOD: 27-21-15-9
20kg Thrusters
Burpees
Score: DNF: Got up to the 9th round.
04/02 THURSDAY
Went to Suzy Spoon's Vegetarian Butcher for lunch!
Spaghetti Bolognese with salad $17.50
Lasagne with salad $17.50
7PM CROSSFIT
Gymnastics: 10 EMOM
Odd: Max Strict Pull Ups (16)
Even: 30s Hanging Knee Raise Hold
WOD: Fight Gone Bad
1 min on each station x3
25kg SDHP
Box Jumps
25kg Push Press
Cal Row
6kg Wall Balls
Rest
Score: 198
05/02 FRIDAY
6AM CROSSFIT
WOD: For Time
1000m Run
30 20kg Snatches
Time: 11"14'
Okay okay the weight for the snatches were a bit low but my head wasn't there yet... Everything seemed more blurry and that made me feel more dizzy. Was not in the mood to push through 25kg.
7PM CROSSFIT
WOD: For Time
1000m Run
30 25kg Snatches
Score: 13"30'
Labels: Clean, Food Adventures, Press, Snatch
Thursday, 14 January 2016, 09:00
Day 197-199
TUESDAY6AM workout
Strength: 10min EMOM
Odd: 30 sec max HSPU (green plate + ab mat) (About 4-6 each round)
Even: 10 cal row
WOD: 15min AMRAP
5 (green banded) pull ups
10 HR push ups
15 sit ups
Rounds: 7+11
WEDNESDAY
7PM workout
Strength: 10min EMOM
Odd: 3x 47.5kg backsquats
Even: 30sec max 20lb ball slams
WOD: For time
800 run
25-20-15
6kg wall balls
Burpees
Time: 15" 30'
THURSDAY
6AM workout
Strength: Every 2 minutes, 5 sets
4x 25kg power snatches
WOD: 3x4min AMRAP, 1min rest
10 25kg power snatches
10 25kg sumo deadlift high pulls
10 box overs
Rounds: 3
Extra work: Every 2 minutes, 5 sets
4x 20kg high hang power snatches
Having lunch at Youeni Foodstore! It'll be a little expensive but hopefully it's delicious. My body is craving wholefoods as i've been eating like shit lately and also because salads are more appetizing and filling during the heat.
I'll be attending my first music gig tonight!! I've always wanted to go to one! I'm excited. I'm also excited for the vegan dinner at a restaurant that has yet to be decided!
Photos tomorrow as i'll be getting home late and i'm hoping to just crash. Either working out at 6 or 7am... And maybe at 7pm. Maybe as I have a fam bbq tomorrow night. HMM TESTING PRIORITIES LOL
Labels: Back Squats, Snatch
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
Tuesday, 22 December 2015, 21:14
Day 175
6am workoutWarm up:
20 cal air bike
20 squats
Strength: EMOM
1x20kg hang snatch
2x25kg hang snatch
4x30kg hang snatch but failed
1x25kg hang snatch
I was so frustrated that I couldn't do it... I'm pretty damn sure I could have confidently done it last week.
WOD:
4min AMRAP
9 20kg push jerks
9 kipping knee raises
2min rest
4min AMRAP
6 25kg push jerks
6 kipping knee raises
2min rest
4min AMRAP
3 30kg push jerks
3 kipping knee raises
Rounds: 13
Ughhh so naturally whenever I fail at something that I know I could do, I try again.
7pm workout
Warm up:
20cal airbike
20 prison squats
10cal airbike
10 prison squats
Strength: EMOM
1x25kg hang snatch
1x27.5kg hang snatch
4x30kg hang snath but failed..
1x27.5kg hang snatch
1x30kg hang snatch - omfg I finally did it. But I should have been able to done at least 32.5kg, and probably PR it with 35kg. What happened?
WOD:
4min AMRAP
9 25kg push jerks
9 toes to bar
2min rest
4 min AMRAP
6 30kg push jerks
6 toes to bar
2 min rest
4 min AMRAP
3 30kg push jerks (should have been 37)
3 toes to bar
Score: 6+4
I tried to RX the workout but I couldn't get the last 37kg push jerks. Yeh i'm a little sad...
As I pondered over my obvious decrease in strength, my coach asked me if I had lost any weight. Over the last few weeks, yes, I have been losing weight. But I thought I was losing body fat? Was I instead losing muscle? It had never occured to me that my weight loss could be the cause of this terrible disaster.
HoweverI don't want to be so quick to jump to conclusions. I want to continue to drop my weight (where I actually want to drop my body fat). If my strength does keep declining, maybe I should start thinking of bulking, rather than cutting...
Ahhhhhh i'm frustrated and sad.
Saturday, 12 December 2015, 13:30
Day 163-165
ThursdayPost Ed Sheeran concert... Did nothing all day.
Friday
6 am WOD:
5 min AMRAP
5 20kg Snatches
9 6kg wall balls
1 min rest
4 min AMRAP
4 25kg snatches
9 wall balls
1 min rest
3 min AMRAP
3 25kg snatches
9 wall bals
Score: 6
8 am WOD:
5 min AMRAP
5 25kg cleans
9 6kg wall balls
1 min rest
4 min AMRAP
4 30kg cleans
9 wall balls
1 min rest
3 min AMRAP
3 32.5kg snatches
9 wall bals
Score: 7+2
Had a "garden" burrito bowl from Beach Burrito Newtown without the cheese ($16.95). Very filling! And I made myself extra full with a scoop of Espresso vegan icecream from Gelato Blue ($5)! Anthony had the vegan Pokey Hokey icecream. I was SO full. I should probably not relive that experience...
Saturday
WOD: 25 min AMRAP
200m run with 6kg wall ball
25 6kg wall ball cleans
25 adjusted push ups
100 single skips
Rounds: 3+29
Intermittent fasting (window 10am-6pm) is going good so far! Here's my vegan cookie hehehhehe delicious. I don't like how it's "2 servings" though.
Labels: Clean, Food Adventures, Snatch
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
Monday, 16 November 2015, 09:18
Day 139/140
SUNNo workout, just tried to go through notes/memorize facts... Watch youtube videos - Physio related! Sorta.
MON
YES. THE CROSSFIT GRIND. No i'm only joking... I don't have time for that - yet!
7 am workout
Strength; 10 min EMOM
Hang Snatch
1x1 20kg
1x1 22.5kg
4x1 25kg
4x1 27.5kg PR
WOD: 20 min cap.
800m run
25 25kg thrusters
15 assisted pull ups
400m run
25 25kg thrusters
15 pull ups
Time: 19" 30' I'm happy that 25kg is now my base weight. I need to get comfortable and stronger in the S2O movements!!
5 mores days until i'm free (to train like a beast hehe) but I need to stop thinking about that for now!
Monday, 2 November 2015, 18:30
Day 126
7 am workoutStrength: front squat
4x3 40kg
1x2 42.5kg
1x2 47.5kg
1x3 47.5kg
WOD: 12 min AMRAP
4 20kg power snatch
8 push ups on knees
12 air squats
Rounds: 7 + 4
Okay okay, i'm going to start making 22.5kg for S2O movements now. I need to start pushing myself for improvements (starting tomorrow)!
5 pm workout
Strength: front squat
4x3 42.5kg
3x1 47.5kg
WOD: 12 min AMRAP
4 20kg power snatch
8 push ups on knees
12 air squats
Rounds: 8 + 4
Yay I beat my WOD by 1 whole round!! There are people hitting 9, 10, 11 rounds - but i'm happy with my 8. I beat myself and that's all that matters! I want to become the best version of myself, not the best version of somebody else. X
Labels: Front Squats, Snatch
Tuesday, 20 October 2015, 12:11
Day 113
Growing strong!7 am workout
Finding my 1RM Snatch:
2x1 15kg
2x1 20kg
1x1 22.5kg
2x1 25kg
With a few atttempts, I managed to get the bar up and jump under!
WOD: Every 5 minutes for 15 minutes
400m run
10 hanging knees to elbow
AMRAP 6kg wall balls
Reps: 38
I had a 1 hour break for breakfast (2 bananas, 1 tsp natural pb and 1 medjool date + almond milk coffee) then training for about an hour after -focusing on skills, rather than weight.
9 am workout
1) Deadlift:
2x10 20kg
1x5 37.5kg
5x5 40kg
1x1 42.5kg
1x1 47kg
1x1 52kg
2x1 60kg (using alternating grip) *NEW PR*
2) Rope climb:
After a few attempts, I finally climbed all the way to the top! I did this about 3 times and I ended up with mad rope burns on my right leg - I need to focus more on my foot work! The goal is to get to the top of the rope in 3-4 movements by the end of November!
3) Focused on technique for the clean:
2x10 15kg
I worked on getting my elbows under the bar faster.
4) Handstand against the wall:
Just breathing in and out upside down because, for some reason, it makes me feel more grounded and focused.
Tomorrow, i'm thinking on improving my upper body strength with some movements such as ring pulls. (3 workouts tomorrow lol I'M HIGH ON THIS FITNESS ENERGY ATM)
Tuesday, 6 October 2015, 09:35
Day 99
Had my three days rest and now it's time to get back into it!Workout
Find 5RM Pendlay Row
1x5 15kg
2x5 17.5kg
2x5 20kg
2x5 22,5kg
Max reps of Pendlay Row: 15
Pyramid HSPU
1,2,3,4,5,4,3,2,1
10 min AMRAP
30 explosive jumps
10 20kg power snatches
Rounds: 3 + 36
Labels: Snatch