August Training Blog

August was bomb~! I got some serious training in and I got a new job~! Loving it~!

Power Cleans and Muscle Ups:

Easing myself back in~! Reverted back to my old ways and haven't trained much in the past 2 weeks~! Time to cut the bullsh*t~! 5 rounds: 6 power cleans and 3 muscle ups~! #crossfit #couplet #clean #powerclean #muscleup #gymnastics #rogue #rogueeurope #roguefitness #eleiko #eleikosport #homegym #homefitness #homeworkout #athomefitness #athomeworkout #workoutathome www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Aug 3, 2017 at 3:25am PDT

Snatch and Ski:

Back on it~! 5 rounds: 12 dumbbell snatch and 500m on the ski erg~! #crossfit #couplet #metcon #dumbbell #snatch #dumbbellsnatch #ski #skierg #concept2 #rogue #roguefitness #rogueeurope #reebok #nike #nikemetcon #underarmour #homegym #homefitness #homeworkout #athomefitness #athomeworkout #fitnessathome #fit #fun #fitnesslife www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Aug 4, 2017 at 2:56am PDT

Deadlift and Row:

Getting back after it~! So I've been distracted by a video game these past 2-3 weeks~? I lose track but I'm back baby~! 5 rounds: 10 deadlifts and 500m row~! #crossfit #couplet #classic #deadlift #row #rowing #concept2 #rogue #rogueeurope #roguefitness #underarmour #nike #nikemetcon #workout #workoutathome #fitnessathome #athomefitness #fit #fitness #fun #homegym #homefitness #homeworkout #badhabitsdiehard www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Aug 5, 2017 at 4:26am PDT

Sandbag and Assault Bike:

Keeping it constantly varied~! 10-8-6-4-2 sandbag and 50-40-30-20-10 assault bike~! Dead~! #crossfit #couplet #sandbag #assaultbike #assaultfitness #rogue #rogueeurope #roguefitness #homegym #homefitness #workoutathome #fitnessathome #athomefitness #athomeworkout #underarmour #nike #nikemetcon #constantlyvaried www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Aug 6, 2017 at 2:38am PDT

Wallballs, GHD’s and more Rowing:

Quick and painful~! 21-15-9 calories row, wall ball shots and ghd sit-ups~! #crossfit #triplet #21fifteen9 #row #rowing #wallballs #wallballshots #ghd #ghdsitups #situps #painful #quick #rogue #rogueeurope #roguefitness #concept2 #underarmour #nike #nikemetcon #athomefitness #athomeworkout #homegym #homefitness #homeworkout #fit #fitnessathome #fitness www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Aug 8, 2017 at 3:06am PDT

15.1:

Classic @crossfit triplet~! Toes-to-bar, deadlift and snatch~! #crossfit #classic #triplet #toes2bar #toestobar #deadlift #snatch #powersnack #rogue #rogueeurope #roguefitness #eleiko #eleikosport #reebok #underarmour #amrap #fit #fitnessathome #fitness #athomefitness #athomeworkout #workout #workoutathome www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Aug 12, 2017 at 3:59am PDT

Legday:

Legs, legs and more legs~! Backsquat triples at 90kg, doubles at 100kg and singles at 105kg~! Then some glute ham raises and tabata assault bike~! #crossfit #legs #legday #cantwalk #backsquat #glutehamraise #assaultbike #assaultfitness #rogue #rogueeurope #roguefitness #reebok #underarmour #eleiko #eleikosport #fit #fitnessathome #athomefitness #athomeworkout #workout #workoutathome www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Aug 13, 2017 at 3:14am PDT

Metcon:

Dang~! Brick in the face kind of feeling~! 5 rounds: 5 x power cleans, 10 x burpees and 20 x wall ball shots~! #crossfit #triplet #powerclean #burpees #wallballs #wallballshots #metcon #workout #workoutathome #fit #fitnessathome #athomeworkout #athomefitness #rogue #rogueeurope #roguefitness #eleiko #eleikosport #reebok #underarmour www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Aug 14, 2017 at 3:46am PDT

Barbells and Gymnastics:

My favourite kind of workout~! Heavy barbell, gymnastics and bodyweight~! 12-9-6 of 140kg deadlifts and ring muscle ups and 3-2-1 peg board ascents~! #crossfit #triplet #metcon #deadlift #ringmuscleup #pegboard #rogue #rogueeurope #roguefitness #underarmour #reebok #workout #workoutathome #fitnessathome #athomefitness #fit #fun #fitness #homegym #homefitness #homeworkout www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Aug 15, 2017 at 4:16am PDT

Overhead Lunges and Ski:

Burn~! 5 rounds: 12 x overhead lunges and 500m ski~! #crossfit #couplet #metcon #overheadlunges #ski #skierg #concept2 #rogue #rogueeurope #roguefitness #fit #fitness #fun #burn #homegym #homeworkout #homefitness #fitnessathome #athomefitness #athomeworkout #underarmour #nike #nikemetcon www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Aug 16, 2017 at 2:25am PDT

Overhead Squat and Row:

2 days rest but I'm back at it~! Starting from next week you'll be seeing more scheduled workouts from me~! Watch this space~! 5 rounds: 10 x overhead squats and 500m row~! #crossfit #wod #workoutoftheday #couplet #metcon #overheadsquat #row #rowing #concept2 #rogue #rogueeurope #roguefitness #underarmour #reebok #homegym #homeworkout #homefitness #fit #fitnessathome #athomefitness #athomeworkout #hardworkdedication www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Aug 18, 2017 at 1:02pm PDT

Snatches:

Morning snatches~! Haven't full snatched for a while~! Worked up to 65kg~! That'll do for today~! #crossfit #weightlifting #olifting #olylifting #olympiclifting #rogue #rogueeurope #roguefitness #eleiko #eleikosport #snatch #fullsnatch #squatsnatch #homegym #homefitness #homeworkout #athomefitness #athomeworkout #fitnessathome #reebok #underarmour www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Aug 21, 2017 at 1:06am PDT

Deadlifts and Running:

Last time I did this workout was on a @technogym skillmill~! Let me tell you the @assaultairbike air runner was way tougher~! 5 rounds: 3 x 140kg deadlifts, 6 x pull-ups and 400m run~! Thanks @g.athletics absolutely love putting running into my workouts~! #crossfit #metcon #wod #workoutoftheday #run #deadlift #pullups #triplet #eleiko #eleikosport #rogue #rogueeurope #roguefitness #gathletics #assaultfitness #assaultairrunner #homegym #homeworkout #homefitness #fit #fitness #fitnessathome www.trainsmartnothad.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Aug 24, 2017 at 1:38pm PDT

Bench and Row:

5 rounds: 10 x dumbbell bench and 500m row~! #crossfit #wod #workoutoftheday #couplet #bench #benchpress #row #rowing #dumbbell #concept2 #homeworkout #homegym #homefitness #fitness #fit #fun #fitnessathome #athomefitness #athomeworkout #rogue #rogueeurope #roguefitness #bulldoggear #underarmour #nike #nikemetcon www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Aug 25, 2017 at 1:27pm PDT

Triple 3:

Triple 3 was as tough as I thought it was going to be~! But it wasn't the row or the double unders that was hard, it was the run~! Hardest 3 miles I've ever ran~! The @assaultairbike air runner is brutal~! Thanks again @g.athletics~! #crossfit #crossfitgames #triple3 #row #dubz #doubleunders #run #running #concept2 #assaultfitness #assaultairrunner #gathletics #rogue #rogueeurope #roguefitness #homeworkout #homegym #homefitness #fit #fitness #fitnessathome www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Aug 27, 2017 at 12:18pm PDT

Cleans and 400m Repeats:

5 rounds: 5 x 70kg power cleans and 400m run~! Thanks again @g.athletics~! Sweatfest ~ #crossfit #wod #workoutoftheday #intensity #powerclean #run #running #assultfitness #assaultairrunner #weightlifting #eleiko #eleikosport #rogue #rogueeurope #roguefitness #reebok #underarmour #metcon #athomeworkout #athomefitness #fitness #fit #fitnessathome #homegym #homeworkout #homefitness #gathletics www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Aug 31, 2017 at 1:09pm PDT

Wow~! August was so good~! I’m fitter than I have ever been and so happy in my work~! Can you believe we’re in the last quarter of the year already~! Next it’ll be Christmas~!