April Training Blog

April was a great training month~! With the open behind me I’ve been working on my weaknesses and dialing in my tekkers~! I can’t believe it’s now May~!

Engine Building:

Engine building and working on weaknesses~! 5 rounds: 1 minute as many reps or calories in 1 minute of wall ball shots, ski erg cals , assault bike cals and cals on the rower with 1 minute rest between rounds~! Dying~ #CROSSFIT #METCON #METABOLICCONDITIONING #AMRAP #CALS #CALORIES #ENGINE #ENGINEBUILDING #WEAKNESSES #WALLBALLS #WALLBALLSHOTS #SKIERG #ASSAULTFITNESS #AIRBIKE #ASSAULTAIRBIKE #ROW #ROWING #CONCEPT2 #ROGUE #ROGUEEUROPE #ROGUEFITNESS #ATHOMEWORKOUT #FIT #FITNESS www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Apr 1, 2017 at 1:47pm PDT

Snatches and Ski Erg:

Loved this~! Violent hip opening followed by violent hip closing~! 10 rounds: 95lbs snatch and 100m Skierg sprints~! #CROSSFIT #SNATCH #SQUATSNATCH #FULLSNATCH #SKI #SKIERG #SPRINTS #COUPLET #METCON #METABOLICCONDITIONING #WEIGHTLIFTING #OLIFTING #OLYLIFTING #OLYMPICLIFTING #ROGUE #ROGUEEUROPE #ROGUEFITNESS #CONCEPT2 #HOMEGYM #ATHOMEWORKOUT #HOMEWORKOUT #HOMEFITNESS #HIPOPENING #HIPCLOSING #SUN #SUNNY www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Apr 3, 2017 at 9:00am PDT

D-ball and Assault Bike:

@sherwood215 inspired workout~! 50-40-30-20-10 assault bike calories and 10-8-6-4-2 70kg d-ball cleans~! #CROSSFIT #COUPLET #METCON #CLEAN #DBALL #SLAMBALL #ASSAULTAIRBIKE #ASSAULTFITNESS #AIRBIKE #ASSAULTBIKE #ROGUE #ROGUEEUROPE #ROGUEFITNESS #REHBAND #REEBOK #FIT #FITNESS #ATHOMEWORKOUT #HOMEGYM #HOMEFITNESS #HOMEWORKOUT www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Apr 5, 2017 at 10:53am PDT

Assault on Fran:

Assault on Fran~! 21-15-9: thrusters, pull ups and assault bike calories~! Find me the sick bucket~! #CROSSFIT #METCON #METABOLICCONDITIONING #TRIPLET #THRUSTER #PULLUPS #ASSAULTBIKE #ASSAULTFITNESS #ASSAULTAIRBIKE #ROGUE #ROGUEEUROPE #ROGUEFITNESS #ASSAULTONFRAN #WODAPALOOZA #FIT #FITNESS #ATHOMEWORKOUT #HOMEWORKOUT #HOMEFITNESS #FUN #SICKBUCKET #LOL www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Apr 7, 2017 at 2:18am PDT

Cleans and a WOD:

Ate so much junk yesterday~! Clean complex followed by 10 rounds of: 6 power cleans and 30 double unders~! #CROSSFIT #CLEAN #CLEANCOMPLEX #BARBELL #POWERCLEAN #SQUATCLEAN #OLIFTING #OLYLIFTING #OLYMPICLIFTING #WEIGHTLIFTING #METCON #COUPLET #DUBZ #DOUBLEUNDERS #ROGUE #ROGUEEUROPE #ROGUEFITNESS #REEBOK #HOMEGYM #ATHOMEWORKOUT #WORKOUTATHOME #FIT #FITNESS www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Apr 9, 2017 at 3:31am PDT

Strict Bar Muscle Ups:

Strict bar muscle: ✔️ #CROSSFIT #GYMNASTICS #BARMUSCLEUP #STRICTBARMUSCLEUP #BODYWEIGHT #MUSCLEUP #PLAY #FUN #STRENGTH #POWER #CONTROL #MEME www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Apr 10, 2017 at 3:23am PDT

Cindy:

When you've only got 20 minutes to workout~! Cindy: 5 pull ups, 10 push ups and 15 air squats~! #CROSSFIT #CINDY #METCON #TRIPLET #PULLUPS #PUSHUPS #AIRSQUAT #SQUAT #SQUATS #SKWATZ #BODYWEIGHT #NEEDMORETIME #NOTIME #MEME #MEMEVID #LOL #FUN #FUNNY #HOMEGYM #HOMEFITNESS #HOMEWORKOUT #ROGUE #ROGUEFITNESS #ROGUEEUROPE #REEBOK #FIT #FITNESS #FUN #CALISTHENICS www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Apr 12, 2017 at 1:15pm PDT

Scaled Isabel:

Scaled Isabel for safety reasons cause there's life outside of Crossfit~! Still fun and challenging~! #CROSSFIT #SCALED #SCALE #SAFE #SAFETY #ISABEL #SNATCH #FULLSNATCH #SQUATSNATCH #OLIFTING #OLYLIFTING #OLYMPICLIFTING #ROGUE #ROGUEEUROPE #ROGUEFITNESS #UNDERARMOUR #AGAINFASTER #LIFEOUTSIDE www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Apr 14, 2017 at 12:29pm PDT

Cardio:

Too much Easter chocolate~! 3 rounds: 2 minutes work, 2 minutes rest for max calories ski, bike and row~! #CROSSFIT #METCON #TRIPLET #CALORIES #SKI #BIKE #ROW #SKIERG #ASSAULTBIKE #ASSAULTFITNESS #ROW #ROWING #CONCEPT2 #MACHINES #ALLTHEMACHINES #ENGINE #ENGINEBUILDING #FUN #FIT #FITNESS #HOMEGYM #HOMEFITNESS #HOMEWORKOUT #ATHOMEWORKOUT www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Apr 17, 2017 at 1:56pm PDT

Lynne:

Quick workout before work~! Lynne: 5 rounds max reps of bodyweight bench press and pull ups~! No bench at the moment so I went with floor presses~! Haven't benched in ages~! I used 65kg~! Dead~! #CROSSFIT #WORKOUT #BENCH #BENCHPRESS #FLOORPRESS #BODYWEIGHT #PULLUPS #CALISTHENICS #MAXREPS #ELEIKO #AGAINFASTER #ROGUE #ROGUEEUROPE #ROGUEFITNESS #REEBOK #COUPLET #LYNNE #ATHOMEWORKOUT #HOMEGYM #HOMEFITNESS #ATHOMEWORKOUT #FIT #FITNESS www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Apr 18, 2017 at 2:02am PDT

L-sit Muscle Ups:

Tryna work on those L-sit muscle ups~ sorta~! #CROSSFIT #MUSCLEUP #LSIT #GYMNASTICS #CALISTHENICS #BODYWEIGHT #STRENGTH #CONTROL #ROGUE #ROGUEEUROPE #ROGUEFITNESS #ATHOMEWORKOUT #HOMEGYM #HOMEWORKOUT #HOMEFITNESS #FIT #FITNESS #FUN #CHALLENGE www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Apr 20, 2017 at 2:37pm PDT

More Gymnastics:

When you're sore and your hands are shredded from all the barbell work bodyweight it is~ ‍♂️‍♂️‍♂️ #CROSSFIT #GYMNASTICS #CALISTHENICS #BODYWEIGHT #PULLUPS #LSIT #LSITPULLUPS #HANDSTANDPUSHUPS #HSPU #PISTOL #PISTOLSQUAT #CORE #STRENGTH #CONTROL #STRICT www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Apr 22, 2017 at 1:53pm PDT

Sandbag Clean and Handstand Push Ups:

Thought this would just be like D-ball cleans. I was wrong. 10-8-6-4-2 Sandbag cleans and handstand push-ups~! So freaking awkward~! #CROSSFIT #COUPLET #SANDBAG #CLEAN #SANDBAGCLEANS #STRONGMAN #HANDSTANDPUSHUPS #HSPU #AWKWARD #STRENGTH #POWER #STRONG #STRICT #ROGUE #ROGUEEUROPE #ROGUEFITNESS #FIT #FITNESS #ATHOMEWORKOUT #HOMEFITNESS #HOMEGYM #HOMEWORKOUT #UNDERARMOUR #REEBOK #BODYWEIGHT #CALISTHENICS www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Apr 24, 2017 at 11:22am PDT

Bro Stuff:

Nothing fancy just some strength stuff~! 5 x 8 floor press, weighted pull ups and dips~! #CROSSFIT #STRENGTH #FLOORPRESS #BENCH #BENCHPRESS #PULLUPS #DIPS #BODYWEIGHT #WEIGHTEDPULLUPS #WEIGHTEDDIPS #WORKOUT #ATHOMEWORKOUT #HOMEWORKOUT #HOMEFITNESS #HOMEGYM #FIT #FITNESS #ELEIKO #AGAINFASTER #AGAINFASTER #ROGUE #ROGUEEUROPE #ROGUEFITNESS www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Apr 25, 2017 at 2:10pm PDT

Deadlifts:

I haven't lifted over 100kg for over 6 months~! Feeling strong still~! Triples at 130kg and 140kg, singles at 150kg, 160kg and 170kg~! All beltless~! Coming back strong baby~! #CROSSFIT #DEADLIFT #ALLTHEPLATES #ALLTHEWEIGHTS #ROGUE #ROGUEEUROPE #ROGUEFITNESS #NOBELT #BELTLESS #RAW #WEIGHTLIFTING #POWERLIFTING #UNDERARMOUR #REEBOK #HOMEGYM #HOMEFITNESS #FIT #FITNESS #ATHOMEWORKOUT #WORKOUT www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Apr 29, 2017 at 2:18pm PDT

Kettlebells:

Armour complex kicked my ass~! 2 x 2 pood kettlebells weigh more than I do~! Then some kettlebell snatches~! I would've done some double kettlebell snatches but was worried if I bailed that it'd fall through the floor~ #CROSSFIT #KETTLEBELL #KETTLEBELLS #ARMOURBUILDING #ARMORUP #CLEAN #PRESS #FRONTSQUAT #SNATCH #DOUBLEKETTLEBELL #KETTLEBELLCOMPLEX #STRENGTH #STRONG #2POOD #ROGUE #ROGUEEUROPE #ROGUEFITNESS #REEBOK #ATHOMEWORKOUT #HOMEGYM #HOMEFITNESS #HOMEWORKOUT #FIT #FITNESS www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Apr 30, 2017 at 2:45pm PDT

April was very productive training wise. I’m starting to feel myself again and watch this space cause I’m building my engine and getting comfortable being uncomfortable and my tekkers are on the up~!