October Training Blog

October was great! I went to Vegas~! Ate lots of food and did some training~! Absolutely loved it~! I think I’ve got the bug~! Where to next~?!

Cardio:

2k row, 3k @assaultairbike and 5k on the air runner~ #crossfit #cardio #run #bike #row #assaultbike #assaultfitness #concept2 #rowing #running #nike #niketraining #adidas #ultraboost #5k #homegym #homefitness #fit #fitness #athomeworkout #fitnessathome #gathletics @g.athletics www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Oct 1, 2017 at 3:53am PDT

Snatches and Handstand walks at Crossfit Max Effort:

So I'm in Las Vegas visiting @cf_maxeffort and I get there early cause you know~ Put together a quick warm up workout before the main class wod~ handstand walks and light squat snatch triples~! #crossfit #handstandwalk #snatches #squatsnatch #cfmaxeffort #maxeffort #maxeffortfitness #handstand #fit #fun #fitness #lasvegas #vegas #warmup #olifting #olylifting #olympiclifting #weightlifting www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Oct 3, 2017 at 10:16am PDT

Class WOD:

Main class wod~! 25 minute AMRAP: 10 Deadlifts, 20 sit-ups, 10 toes-to-bar and 20 lunges~! #crossfit #fit #fun #deadlifts #deadlift #situps #toestobar #toes2bar #walkinglunges #lunges #wod #metcon #rogue #roguefitness #underarmour #reebok #crossfitmaxeffort #maxeffort #maxeffortfitness www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Oct 3, 2017 at 11:04am PDT

Squat Cleans and 400m repeats:

Back to regular scheduled programming ~ 5 rounds: 10 squat cleans and 400m repeats~! #crossfit #metcon #couplet #weightlifting #running #squatclean #clean #run #olifting #olympicweightlifting #olylifting #olympiclifting #ohiobar #nike #underarmour #niketraining #assaultfitness #fit #fun #homegym #homefitness #fitnessathome #athomefitness www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Oct 7, 2017 at 5:27am PDT

Bench and Row:

Dumbbell bench and 500m row repeats~ #crossfit #couplet #metcon #bench #benchpress #dumbbells #row #rowing #concept2 #rogue #roguefitness #niketraining #underarmour #homegym #homeworkout #workoutathome #athomeworkout #fit #fitness #fun www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Oct 8, 2017 at 5:13am PDT

Deadlifts:

I was talking to a friend how my best Deadlift is 190kg and I haven't Deadlifted heavy for ages~! I was just hoping for a PB tie but I smashed it with a 5kg PB of 195kg at 63-5kg bodyweight~! #crossfit #deadlift #deadlifts #pb #pr #personalbest #personalrecord #eleiko #underarmour #rogue #roguefitness #homegym #homefitness #fitnessathome #athomeworkout #athomefitness #fit #fun www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Oct 10, 2017 at 1:12pm PDT

More Cardio:

Ski 2k, bike 3k and run 5k~⛷ #crossfit #cardio #ski #bike #run #assaultfitness #assaultbike #gathletics #niketraining #adidas #ultraboost #running #skiing #biking #underarmour #reebok #nike #homegym #homeworkout #workoutathome #fit #fitness #fun #fitnessathome www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Oct 12, 2017 at 12:40pm PDT

Run Fran Run:

Run Fran Run~! 800m run, 21-15-9 thrusters and pull ups then another 800m run~! #crossfit #fran #runfranrun #run #running #thrusters #pullups #assaultfitness #gathletics #athomeworkout #athomefitness #fitnessathome #homegym #metcon #fit #fun #niketraining #nike #underarmour #reebok www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Oct 13, 2017 at 12:09pm PDT

Snatches and Cleans:

Nothing crazy just focusing on being explosive~ #crossfit #weightlifting #olifting #olylifting #olympiclifting #snatch #powersnatch #clean #powerclean #powerjerk #rogue #roguefitness #niketraining #reebok #underarmour #explosive #homegym #fitnessathome #athomefitness #fit #fitness www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Oct 16, 2017 at 3:51am PDT

Pegboard and Heavy Power Cleans:

1:1 peg board ascent and power cleans at 84kg (185 lbs)~! It got real heavy, real quick~ #crossfit #powerclean #pegboard #olifting #olylifting #olympiclifting #rogue #roguefitness #niketraining #homegym #homefitness #athomeworkout #workoutathome #fit #fun www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Oct 19, 2017 at 1:33pm PDT

Snatch Complex:

Power snatches and snatch drops cause complexes make you strong~! Then 10 rounds of 5 backsquats at 80kg and 10 box jumps at 24”~! #crossfit #olifting #olylifting #olympiclifting #barbellcomplex #complex #powersnatch #snatchdrop #snatch #power #backsquat #boxjumps #homegym #homefitness #fitnessathome #athomefitness #rogue #roguefitness #underarmour www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Oct 21, 2017 at 1:43pm PDT

7k Run and 200KG:

Run 7k on the @assaultairbike air runner, rest 15 minutes, then establish a 1 rep max deadlift~! With my core, back and hamstrings all lit up from the run I hit a PB of 200kg~! Thank you @g.athletics~! #crossfit #run #running #assaultfitness #deadlift #pb #pr #personalbest #personalrecord #eleiko #eleikosport #rogue #roguefitness #nike #niketraining #adidas #reebok #underarmour #ultraboost #fit #fitness #strength www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Oct 23, 2017 at 1:00pm PDT

Block Power Cleans and In-the-Hole Front Squats:

Bit of today’s training ~ block power clean trebles and in the hole front squats~! Hit 95kg for a PB~! #crossfit #weightlifting #olympiclifting #olylifting #olifting #blocks #trebles #inthehole #frontsquat #frontsquats #rogue #roguefitness #pb #pr #personalbest #personalrecord #fit #fun #fitness #training www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Oct 26, 2017 at 3:38am PDT

Block Snatches and In-the-Hole Overhead Squat:

Snatches off the blocks and in the hole overhead squats~! PB for 90kg~! #crossfit #weightlifting #olifting #olylifting #olympiclifting #rogue #roguefitness #snatch #snatches #powersnatch #blocks #overhead #overheadsquat #inthehole #pr #pb #personalrecord #personalbest #fit #fun #homegym #homefitness #athomeworkout #fitnessathome www.trainsmartnothard.com

A post shared by Train Smart Not Hard (@trainsmartnothard) on Oct 30, 2017 at 8:13am PDT

What a great month~!