November Training Blog

Training is going so well~! I’m really enjoying it and I feel I have settled into my job now~! The only way is up~!

Power cleans, running and GHD sit ups:

Thought it’d be alright on paper. Never the case~! 5 rounds: 5 power cleans at 70kg, 400m run and 20 GHD sit-ups~! #crossfit #metcon #powerclean #run #400meters #ghdsitups #situps #wod #triplet #weightlifting #barbell #roguefitness #rogue #assaultfitness #gathletics #niketraining #underarmour #reebok #homegym #homefitness #fitnessathome #fit #fun www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Nov 1, 2017 at 2:14pm PDT

5 x 5 back squats:

Nothing glamorous. 5 x 5 backsquats at 100kg~! That for me is immense, I’m not a strong squatter but I’m so happy with this~! Followed by tabata @assaultairbike~! #crossfit #squat #backsquat #5×5 #fivexfive #eleiko #eleikosport #rogue #roguefitness #legday #assaultfitness #assaultbike #tabata #intervals #homegym #homefitness #fitnessathome #fit #fun www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Nov 2, 2017 at 1:24pm PDT

Cleans and Assault Bike followed by a 3 rep max backsquat:

5 rounds: 5 Hang Power cleans and 15 calories on the @assaultairbike~! Rest 5 minutes and establish a 3 rep max backsquat. Got 110kg for a 3 rep PR~! #crossfit #metcon #couplet #hangpowerclean #powerclean #assaultbike #assaultfitness #rogue #roguefitness #eleiko #eleikosport #nike #niketraining #underarmour #reebok #homegym #homefitness #fitnessathome #fit #fun #strength #power www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Nov 5, 2017 at 1:26pm PST

Front squats and running:

Haven’t front squatted in forever~! 5 rounds: 5 front squats at 80kg and 400m repeats~! #crossfit #metcont #frontsquat #run #running #400m #assaultfitness #rogue #roguefitness #gathletics #homegym #homefitness #fit #fun #fitnessathome #athomefitness www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Nov 10, 2017 at 1:10pm PST

Snatch, muscle up and pegboard:

You may have noticed that I’ve not been doing any overhead work lately~! I hurt my shoulder doing wide grip bench~! Note to self: never ever wide grip bench ever again~! I’m about 98% though~! 5 rounds: 3 snatch, 3 muscle ups and 1 pegboard ascent~! #crossfit #wod #metcon #barbell #snatch #muscleup #pegboard #gymnastics #fit #fun #rogue #roguefitness #niketraining #underarmour #ringmuscleup #reebok #homegym #homefitness #fitnessathome #athomeworkout #athomefitness www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Nov 11, 2017 at 3:51am PST

Technique training:

Working on that bar path~! 3 position snatch then some high hang singles~! #crossfit #weightlifting #olifting #olylifting #olympiclifting #rogue #roguefitness #snatch #hangsnatch #position #power #technique #nike #niketraining #underarmour #homegym #homefitness #fitnessathome #fit #fun www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Nov 13, 2017 at 3:28am PST

Sprints and sandbags:

Fortunate enough to be able to do this workout so why not~! 5 rounds: 100m sprint and 5 sandbag cleans. Rest 4 minutes between rounds~! #crossfit #sprint #sandbag #strongman #awkwardstrength #strength #power #run #running #assaultfitness #rogue #roguefitness #nike #niketraining #metcon #couplet #fit #fitness #fun #homeworkout #workoutathome #fitnessathome #athomefitness www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Nov 13, 2017 at 10:47am PST

Snatch, bench and back squats:

Strength and explosiveness. The cornerstone of any athletic program~! Snatch singles, 5 x 5 bench and 5 x 5 backsquats~! #crossfit #strength #explosive #snatch #bench #backsquat #squat #weightlifting #olifting #olympiclifting #olyweightlifting #olympicweightlifting #rogue #roguefitness #fit #fun #reebok #underarmour #homefitness #athomefitness #athomeworkout #workoutathome #fitnessathome www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Nov 20, 2017 at 5:30am PST

5k:

Workout of the day: run 5k~! #crossfit #run #running #wod #workoutoftheday #workout #fit #fitness #fun #5k #assaultfitness #airrunner #manualtreadmill #homegym #homefitness #fitnessathome #athomefitness #niketraining #underarmour www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Nov 21, 2017 at 7:04am PST

Fun:

Super happy with this~! Look how high those cleans are and no belt~! Then some front squat triples at 90 and singles at 100~! Finished with 10 rounds of 10 calories on the @assaultairbike and 20 double unders~! #crossfit #clean #powerclean #olift #olylifting #olympiclifting #weightlifting #squats #squat #frontsquat #assaultfitness #assaultbike #doubleunders #dubz #fit #fun #eleiko #eleikosport #roguefitness #ryourogue www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Nov 22, 2017 at 6:46am PST

Grind:

Nothing to write home about, just grind ~ #crossfit #snatch #weightlifting #olifting #olylifting #olympiclifting #rogue #roguefitness #eleiko #eleikosport #underarmour #reebok #homegym #homefitness #athomeworkout #fit #fitness #fun www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Nov 27, 2017 at 1:59pm PST

Power cleans and bench PR~!:

I’m having a great day~! Worked up to 185lbs on my power cleans and pr’d my bench by 1kg~! 91kg but I’ll take it considering I hurt my shoulder a few weeks back~! #crossfit #clean #powerclean #weightlifting #olifting #olympiclifting #olylifting #bench #chestday #eleiko #eleikosport #rogue #roguefitness #homegym #homefitness #athomeworkout #workoutathome #fit #fun #fitness #fitnessathome #pr #pb #personalrecord #personalbest www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Nov 28, 2017 at 2:13pm PST

Run and burpees:

Hit a @crossfitwod~! Run 35 minutes. Every 5 minutes perform 15 burpees~! Dying ~ ☠️☠️☠️ #crossfit #wod #workoutoftheday #run #running #burpees #hell #death #assaultfitness #simplebuteffective #nike #niketraining #underarmour #adidas #boost #adidasultraboost #ultraboost #manualtreadmill #asskicking #homegym #homefitness #fitnessathome #fit #fun www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Nov 29, 2017 at 1:16pm PST

Accessory work:

Some accessory work~! Hip snatches to work on my pull and turnover and a little snatch overhead squat complex~ #crossfit #weightlifting #olifting #olylifting #olympicweightlifting #olympiclifting #nike #niketraining #eleiko #eleikosport #rogue #roguefitness #homegym #athomeworkout #workoutathome #fit #fitness #fun #fitnessathome #snatch www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Nov 30, 2017 at 4:22am PST

Whoo~! November was great~! December will be tough with it being the holiday season, which means office parties and lots of indulging~!

Bring it on~!