May Training Blog

May has been great training wise~! Things are starting to really click and it’s been the CrossFit Games Regional’s to keep me motivated as well~! But just you wait cause June is gonna be fire~!

Cleans:

So many reasons not to workout today, so glad I did~! Clean complex at 70kg. Followed by heavy single power cleans at 80kg. Finally able to squat heavy~! 90kg singles and 5 x 3 at 70kg~! Clean deadlifts and pulls at 100kg~! Whoo~! #CROSSFIT #OLIFTING #OLYLIFTING #OLYMPICLIFTING #WEIGHTLIFTING #ELEIKO #ELEIKOSPORT #ROGUE #ROGUEEUROPE #ROGUEFITNESS #REEBOK #UNDERARMOUR #CLEAN #POWERCLEAN #SQUAT #FRONTSQUAT #DEADLIFT #CLEANPULL #HOMEGYM #HOMEWORKOUT #WORKOUT #ATHOMEWORKOUT #FIT #FITNESS #STRENGTH #POWER www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 1, 2017 at 3:56pm PDT

Working those weaknesses:

All the weaknesses~! 3 rounds of 1 min max reps/cals: wall ball shots, ski erg, assault bike, row and double unders ala Fight Gone Bad~! #CROSSFIT #CARDIO #ENDURANCE #WALLBALLS #SKIERG #ASSAULTBIKE #ROW #ROWING #DUBZ #DOUBLEUNDERS #CALORIES #MAXREPS #ROGUE #ROGUEEUROPE #ROGUEFITNESS #CONCEPT2 #ASSAULTFITNESS #NIKE #METCOM #ATHOMEWORKOUT #HOMEGYM #HOMEWORKOUT #WORKOUT #WORKOUTATHOME #WEAKNESS www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 4, 2017 at 3:31am PDT

Snatches:

So good to get some really weight on the bar~! Snatch complex at 50kg. Singles at 60kg and 65kg which I’m super stoked about~! And back squat singles at 100kg and snatch grip dead lifts and pulls at 90kg~! Loving my training at the moment cause I’m getting in all the work I want to~! #CROSSFIT #OLIFTING #OLYLIFTING #OLYMPICLIFTING #WEIGHTLIFTING #SNATCH #DEADLIFT #SNATCHGRIPDEADLIFT #BACKSQUAT #SQUAT #COMPLEX #BARBELLCOMPLEX #FUN #ELEIKO #ELEIKOSPORT #ROGUE #ROGUEEUROPE #ROGUEFITNESS #LOVEWHATYOUDO #DOWHATYOULOVE #HOME #HOMEGYM #HOMEWORKOUT #ATHOMEWORKOUT #WORKOUTATHOME www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 5, 2017 at 11:33am PDT

Hang Power Cleans:

PB~! 86kg Hang Power Clean baby~! This meant a lot to me~! No sleeves, no wraps no belt~! They were crutches I depended on cause I was always rushing~! I’m learning to slow down and take my time~! #CROSSFIT #OLIFTING #OLYLIFTING #OLYMPICLIFTING #WEIGHTLIFTING #CLEAN #POWERCLEAN #HANGPOWERCLEAN #ROGUE #ROGUEEUROPE #ROGUEFITNESS #ELEIKO #ELEIKOSPORT #REEBOK #RAW #NOBELT #NOWRAPS #FREETHEKNEE #PB #PR #PERSONALBEST #PERSONALRECORD #HOMEGYM #HOMEWORKOUT #HOMEFITNESS #FIT #FITNESS www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 7, 2017 at 5:23am PDT

Metcon:

Oh this looks fun. I’ll do it when I wake up tomorrow~ . It was killer~ . Open workout 15.5 ~ 27 calorie row, 27 thrusters, 21 calorie row, 21 thrusters, 15 calorie row, 15 thrusters, 9 calorie row and 9 thrusters~ #CROSSFIT #WOD #15POINT5 #ROW #THRUSTERS #METCON #COUPLET #ROGUE #ROGUEEUROPE #ROGUEFITNESS #CONCEPT2 #BARBELL #NIKE #NIKEMETCON #FIT #FITNESS #HOME #HOMEGYM #HOMEFITNESS #ATHOMEWORKOUT #WORKOUT #WORKOUTATHOME #ENGINE #PAIN www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 8, 2017 at 1:46am PDT

Deadlifts:

Trying to get my strength back~! Deadlifts triples at 140kg and 150kg and a single at 175kg~! #CROSSFIT #STRENGTH #DEADLIFT #ELEIKO #ROGUE #ELEIKOSPORT #ROGUEEUROPE #ROGUEFITNESS #STRONG #RAW #NOBELT #WORKOUTATHOME #ATHOMEWORKOUT #HOMEGYM #HOMEFITNESS #HOMEWORKOUT #UNDERARMOUR #REEBOK #FIT #FITNESS www.traindmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 10, 2017 at 1:09pm PDT

My Favourite:

Snatches are my favourite~! Things are starting to come together~! These past 7 months since taking my parents in have been super tough~! Complex at 55kg and some solid hang powers at 60kg~! #CROSSFIT #OLIFTING #OLYLIFTING #OLYMPICLIFTING #WEIGHTLIFTING #ELEIKO #ELEIKOSPORT #ROGUE #ROGUEEUROPE #ROGUEFITNESS #SNATCH #POWERSNATCH #HANGPOWERSNATCH #BARBELL #BARBELLCOMPLEX #COMPLEX #HOMEGYM #ATHOMEWORKOUT #WORKOUTATHOME #FIT #FITNESS www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 11, 2017 at 5:18am PDT

Fran:

I love Fran~! I’m not good at it and can’t do it in any record breaking time but I can trust it will consistently kick my ass~! Rest 5 mins then Assault Bike intervals~ #CROSSFIT #METCON #COUPLET #FRAN #BENCHMARK #THRUSTERS #PULLUPS #ASSAULTBIKE #ASSAULTFITNESS #INTERVALS #FIT #FITNESS #ENGINE #ROGUE #ROGUEEUROPE #ROGUEFITNESS #UNDERARMOUR #NIKE #NIKEMETCON #ATHOMEWORKOUT #HOMEGYM #HOMEWORKOUT #WORKOUTATHOME #LIVINGROOMWORKOUT #FRAN www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 12, 2017 at 3:10am PDT

Cleans and Presses:

All the cleans and presses before work~! Clean complex with a strict press at 60kg. Hang power clean triples at 70kg working on the barbell cycling and power jerks triples at 80kg~! #CROSSFIT #OLIFTING #OLYLIFTING #OLYMPICLIFTING #WEIGHTLIFTING #CLEAN #CLEANDANDPRESS #HANGPOWERCLEAN #TRIPLES #POWERCLEAN #STRICTPRESS #POWERJERK #BARBELL #BARBELLCOMPLEX #COMPLEX #LIVINGROOMWORKOUT #ATHOMEWORKOUT #HOMEWORKOUT #HOMEGYM #HOMEFITNESS #FIT #FITNESS #ROGUE #ROGUEEUROPE #ROGUEFITNESS #ELEIKO #ELEIKOSPORT www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 13, 2017 at 3:36am PDT

Snatch Complex:

Really missed doing this complex~! Really going to have to start regularly incorporating it again~! 1 x power snatch and 1 snatch drop~! Getting stronger with 90kg x 3 back squats then some positional work and pulls at 80kg~! #CROSSFIT #OLIFTING #OLYLIFTING #OLYMPICLIFTING #WEIGHTLIFTING #ROGUE #ROGUEEUROPE #ROGUEFITNESS #ELEIKO #ELEIKOSPORT #BARBELL #BARBELLCOMPLEX #COMPLEX #SNATCH #SQUAT #BACKSQUAT #ATHOMEWORKOUT #HOMEGYM #HOMEFITNESS #HOMEWORKOUT #WORKOUT #WORKOUTATHOME #REEBOK #UNDERARMOUR www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 15, 2017 at 4:40am PDT

Morning Metcon:

Morning metcon~! 20 minute EMOM max reps/cals wall ball shots and ski erg~! #CROSSFIT #METCON #EMOM #WALLBALLS #SKIERG #CONCEPT2 #COUPLET #ROGUE #ROGUEEUROPE #ROGUEFITNESS #REEBOK #UNDERARMOUR #NIKE #NIKEMETCON #WORKOUTATHOME #WORKOUT #ATHOMEWORKOUT #HOMEGYM #HOMEFITNESS #HOMEWORKOUT #FIT #FITNESS #FITNESSATHOME www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 16, 2017 at 1:30am PDT

Clean Complex:

Happy with this with all things considered~! Clean complex at 70kg then heavy power clean singles at 80kg. Super stoked to hit a 90kg power jerk and then some front squat triples at 80kg~! Progress~! #CROSSFIT #OLIFTING #OLYLIFTING #OLYMPICLIFTING #WEIGHTLIFTING #CLEAN #POWERCLEAN #CLEANCOMPLEX #BARBELL #BARBELLCOMPLEX #POWERJERK #JERK #SQUAT #FRONTSQUAT #SQUAT #ROGUE #ROGUEEUROPE #ROGUEFITNESS #REEBOK #UNDERARMOUR #COLOURPOP #FUN #FIT #FITNESS #HOMEWORKOUT #HOMEGYM #HOMEFITNESS #ATHOMEWORKOUT www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 17, 2017 at 2:24pm PDT

Block Snatches:

I love block work~! Testing out the waters cause I haven’t done it for a while~! 1 x power snatch and 1 x full snatch~! Then 1 x pull, 1 x high pull and 1 x power snatch all at 50kg. I did some sets of 10 back squats at 80kg and more snatch pulls and deadlifts at 90kg~! Also I haven’t given up on my goal of dunking a basketball so I did some sets of high box jumps~! #CROSSFIT #OLIFTING #OLYLIFTING #OLYMPICLIFTING #SNATCH #POWERSNATCH #SQUATNATCH #BARBELL #BARBELLCOMPLEX #BLOCKS #BLOCKSNATCH #PULLS #HIGHPULL #SQUAT #JUMP #HOPS #BOXJUMP #PLYO #PLYOMETRICS #HOPS #VERT #EXPLOSIVE #CRAZYEXPLOSIVE #ADIDAS #ROGUE #ROGUEEUROPE #ROGUEFITNESS #ELEIKO #ELEIKOSPORT www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 20, 2017 at 4:21am PDT

Block Cleans:

Mo block fun~! Clean triples from high blocks at 60kg and 70kg and some more high box jumps~! Did a load of front squats and clean grip deadlifts and pulls also~! #CROSSFIT #FUN #OLIFTING #OLYLIFTING #OLYMPICLIFTING #WEIGHTLIFTING #CLEAN #POWERCLEAN #BLOCKS #BOXJUMP #PLYO #PLYOMETRICS #HOPS #VERT #ROGUE #ROGUEEUROPE #ROGUEFITNESS #ELEIKO #ELEIKOSPORT #HYPERDUNK #FIT #FITNESS #HOMEWORKOUT #HOMEFITNESS #LIVINGROOMGYM #LIVINGROOMWORKOUT #HOMEGYM #UNDERARMOUR #REEBOK #NIKE www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 21, 2017 at 4:27am PDT

Kicking My Own Ass:

Kicking my own ass and living my fitness~! 10 rounds: 10 x kettlebell swings and 10 calories on the Assault Bike~! #CROSSFIT #COUPLET #KETTLEBELL #KETTLEBELLSWINGS #2POOD #ASSAULTBIKE #ASSAULTFITNESS #HOMEGYM #HOMEFITNESS #HOMEWORKOUT #ROGUE #ROGUEEUROPE #ROGUEFITNESS #NIKE #NIKEMETCON #UNDERARMOUR #REEBOK #FIT #FITNESS #LIVINGROOMGYM #LIVINGROOMWORKOUT #LIVEYOURFITNESS #KICKINGMYOWNASS #FUN www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 21, 2017 at 1:03pm PDT

17.1 Retest:

Thought I’d play around with my new dumbbell and redo 17.1 for fun~! It was just as brutal~! #CROSSFIT #DUMBELL #SNATCH #BURPEES #BOXJUMP #17POINT1 #FIT #FITNESS #HOMEGYM #HOMEWORKOUT #FITNESSATHOME #ATHOMEWORKOUT #ROGUE #ROGUEEUROPE #ROGUEFITNESS #REEBOK #UNDERARMOUR #NIKE #NIKEMETCON #METCON www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 23, 2017 at 1:05pm PDT

Regional’s Event 5:

Dang~! This was tough~! 21-15-9 dumbbell overhead squats and ring muscle ups~! #CROSSFIT #METCON #COUPLET #DUMBELL #OVERHEADSQUAT #MUSCLEUP #RINGMUSCLEUP #21FIFTEEN9 #ROGUE #ROGUEEUROPE #ROGUEFITNESS #REEBOK #UNDERARMOUR #HOMEGYM #HOMEWORKOUT #HOMEFITNESS #ATHOMEWORKOUT #WORKOUTATHOME #WORKOUT #FIT #FITNESS #FUN www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 24, 2017 at 3:15am PDT

EMOM Squats:

Trying to build my strength back~! Some EMOM backsquats at 90kg~! #CROSSFIT #SQUAT #BACKSQUAT #SQUATS #SKWATZ #ROGUE #ROGUEEUROPE #ROGUEFITNESS #REEBOK #UNDERARMOUR #ELEIKO #ELEIKOSPORT #AGAINFASTER #HOMEGYM #HOMEFITNESS #HOMEWORKOUT #ATHOMEWORKOUT #WORKOUTATHOME www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 25, 2017 at 3:31am PDT

Regional’s Event 2:

Really liked this~! 21-15-9 dumbbell snatches and ring dips~! #CROSSFIT #COUPLET #METCON #RINGDIPS #DUMBELL #SNATCH #DUMBELLSNATCH #ROGUE #ROGUEEUROPE #ROGUEFITNESS #UNDERARMOUR #NIKE #NIKEMETCON #HOMEGYM #HOMEFITNESS #HOMEWORKOUT #ATHOMEWORKOUT #WORKOUTATHOME #FUN #FITNESS #FIT www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 26, 2017 at 12:46pm PDT

Powers from the Floor:

Some solid powers today~! Definitely need to do more lifts from the floor~! #crossfit #weightlifting #olifting #olylifting #olympiclifting #rogue #roguefitness #rogueeurope #underarmour #reebok #againfaster #snatch #powersnatch #homeworkout #athomeworkout #workout #workoutathome #fit #fitness #athomefitness www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 27, 2017 at 5:12am PDT

Destroyed:

This destroyed me~! 500m row and 10 dumbbell power cleans for 5 rounds~! #crossfit #metcon #rowing #row #dumbbells #powerclean #clean #couplet #nike #nikemetcon #rogue #rogueeurope #roguefitness #concept2 #homeworkout #homegym #athomefitness #athomeworkout #workout #workoutathome #fit #fitness #underarmour www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 27, 2017 at 1:34pm PDT

100kg Power Jerk:

So stoked about this~! Power Jerk triples at 80kg, 85kg and 90kg followed by a PB at 95kg and 100kg~! I definitely get my strength from my mum who grew up in rural Hong Kong planting fields of rice by hand and my determination from my father who is diligently learning to walk again with his prosthetic leg~! 5 years ago my father started getting sick and I thought that was the end of me and I’d have to give up training to care for him but that’s when I discovered intermittent fasting and hormonal optimisation~! The 8 months ago my father lost his leg and my mum got really sick and I had to take them into my home and care for them whilst working full time~! I thought this really would be the end of me but I found a way to still do what I love~! #crossfit #olifting #olylifting #olympiclifting #weightlifting #jerk #powerjerk #triples #pb #pr #personalrecord #personalbest #rogue #rogueeurope #roguefitness #againfaster #reebok #underarmour #fitness #fit #athomeworkout #athomefitness #workout #workoutathome #strength #power #determination #mother #father #dowhatyoulove www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 28, 2017 at 5:52am PDT

Regional’s Event 6:

Omg~! Regional Event 6~! 30 cals on the Assault Bike, 20 burpee box jump overs and 10 sandbag cleans (my sandbag weighs 155lbs or 70kg)~! I don’t know how they do it so fast~! I was dying~! #crossfit #crossfitgames #crossfitregionals #event6 #assaultbike #assaultfitness #burpees #boxjumps #burpeeboxjumpovers #sandbags #cleans #strength #power #metcon #triplet #strongman #rogue #rogueeurope #roguefitness #reebok #underarmour #athomeworkout #athomefitness #workout #workoutathome #homeworkout #homefitness #fit #fitness www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on May 29, 2017 at 11:34am PDT

Wow~! So much fitness in May~! I loved it~! Is it really gonna be June~?! Omg~! Bring it on though~!