just a little kydalito in a big world

also known as kylie meloromantics. trying to keep track of progress and benchmarks in the gym.

[kydalito]

i love strength club 🏋🏽‍♀️

[kydalito]

today’s PRs:

back squats: 205 lbs

strict overhead press: 80 lbs

deadlift: 225 lbs

i also PRd squat cleans at 135 lbs on tuesday!

[kydalito]

here’s yesterday’s workout, and then i’m all caught up!

i definitely did NOT make it through 6 rounds, i got halfway through round 4 before the time cap [28 mins i think] ran out. i was still feeling tired and woozy and was trying not to push myself.

200m run: a run is a run. kept them slow to recover.

12 OH squats: 45 lbs, and i snatched them up to get the first round instead of power snatching and then doing them. the snatches felt very good and i was able to keep my squats low and even.

18 KB f8 uppercuts: did these at 20 lbs. this is one of my favorite kb movements!

24 pushups: pushups remain a limiting factor for me, even when i do them from my knees. i had to break them down in sets of 4-6 depending on which round it was. my shoulders were so sore from saturday, and they all felt awful.

[kydalito]

this was our hewfit benchmark workout on Saturday! we’ll be doing it again on September 1st to measure progress from hewfit. here’s how it went for me:

thrusters: i did 55lb rx, and tried to keep to 11 reps every minute on the minute. on my last round i did 6 and then 5 on the 0 and the 30 but it felt ok! i think that’s an easy way i can improve come take 2

box jumps: i used the 18 in box and made it through 30. i’m certain i could have done more or done a higher box, but i was resting from thrusters still 😪

burpees: this is where it started to get miserable. i did a 5 rep EMOM. 

wall walks: ha! ha! ha! calling these ‘wall walks’ is generous. i was barely getting anywhere! my goal for next time is to make these more ‘correct,’ even if i do less of them.

wall ball shots: these were a great station to end on. i was doing 5, then resting 15 seconds, and was able to get a whole 60 in!

goals for the end of hewfit:

thrusters: 60 x 55lb

box jumps: EITHER 40 x 18in or 30 x 20in

burpees: not sure?? 30 or 35

wall walks: at least 10 with better form

wall ball shots: 50+ X 14lb

[kydalito]

sorry to get a couple days behind! it’s been a little crazy this past week.

this was friday’s workout and folks, it fuckn broke me. on thursday i started my first ~real~ period since i ejected my IUD last month, and i haven’t exercised heavily while on a period since my freshman year of high school. i already wasn’t feeling good and the exertion made me very dizzy 😵

david:

12 lb medicine ball for wall ball shots. these were fine ¯\_(ツ)_/¯

15 lb double kettlebell cleans (with full squat). this is where i started to get a little light-headed. usually i can squat very low and w. relative speed, but my knees got pretty shaky.

12 lb dumbbell push press. kept these very light bc i could already tell i wasn’t feeling well, the weight was so light that it was hard to control the dumbbells from moving horizontally.

goliath

one of the Unfortunate Rules for this half was that we had to use the same barbell for all three movements. overhead lunges are such a limiting factor for me, and 45 lbs was an ambitious pick for those. unfortunately, it ended up not mattering!

45 lb deadlifts. super fast, tried to keep form ok on the lighter weight

45 lb hang power cleans. i practiced the motion jenny taught me for stringing hang power snatches together and it worked well! my heart rate was so high tho and i was having to take a lot of breaks to catch my breadth.

45 lb overhead lunges. i power snatched the bar up for these to get started and literally felt myself start to black out. i set the bar down and did two stationary lunges, and then fell over and couldn’t get back up.

at that point i tapped out. it was beyond seeing stars—the worst i’ve felt while doing a workout ever. jordan recommended i finish my workout drink and i basically stayed in the ground until everyone else was done. i was actually shivering! it sucked.

[kydalito]

back in the gym yesterday after the rest of vacation and a few days in disney!

[kydalito]

i really... do not love escalating density training. i’m somehow not great at speed OR endurance and four minutes straight at a station combines both :/

med ball sit-ups:

i started here at 14 lbs, which according to my stomach’a groans of protest today was... ambitious. by my inexact count i think i hit all but 3 reps.

jump squats:

hoof. i tend to be very good at squats—they were the easiest part of murph for me. i made it through about 6 of the 16 rounds with at least 7 seconds left, then slowed down...then started shaking and only getting 2-3 a round.

ring dips:

usually i’m able to do these on the rings with a medium resistance band, but for some reason (maybe the general exhaustion and the wake surfing and tubing i had been doing in the keys) i just didn’t have them in me. i switched down to boxes and then eventually switched further down to just doing push-ups—i was feeling defeated from the end of the squats and had nothing left.

bar muscle-ups:

lmao, as if, etc. i’m just now trusting myself to do the heaviest resistance band instead of ring rows—i can do a ton of ring rows fairly easily and it doesn’t feel like they’re progressing me closer to push-ups. i made it through my first four of five rounds on the band (ratio was two to one if you can’t do muscle-ups) but ended up doing box jump pull-ups by the last half.

reverse lunges:

i def didn’t make all these reps and was quite shaky through most of them BUT it was more consistent and stable than the squats were.

on the whole it was miserable and i felt terrible!

[kydalito]

back in the gym yesterday after the rest of vacation and a few days in disney!

[kydalito]

here is yesterday’s workout!

i’m on vacation with my family and decided to go visit my aunt’s crossfit gym with her and my mom. it was a really cool experience (minus two days in a row of sumo deadlift high pulls 😣)

i enjoyed that there was no running, which i know is something that sets HEW apart from other crossfit and crossfit adjacent gyms. there weren’t many people at the workout, which let me and mom get a lot of individual attention. i’m pretty sure the coach vastly underestimated my strength and flexibility so it was pretty fun to have someone who doesn’t know me react to that!

for part one, i got some very good tips on my form and was able to build up to 195, which is 20 lbs bigger than my previous max.

for part two, having just done them yesterday i kept it easy at 55 and did ring row instead of scaled pull-ups. my arms and shoulders were really sore from thursday mornings workout and from tubing thursday afternoon!! i finished in 5:43 which was right about on pace with my mom and my aunt.

it was a really great workout and a cool experience to get to visit another gym!

[kydalito]

first benchmark of the blog!

[kydalito]

cain:

i did 75 lbs for the sumo deadlift high pulls and did the triangle push-up progression

7 rounds!!

abel:

15 lb dumbbell power snatch, 5 on each side, and 1:1 single unders with my new jump rope!!

8??? rounds??? in my defense i didn’t sleep well at all last night and my brain was getting a little fuzzy by the end.

it was an abnormally small 6 am class, only about 9 people! i’m impressed with how well i did on 3.5 hours of crummy sleep (thanks to packing for vacation) and while super hungry.

[kydalito]

first benchmark of the blog!

[kydalito]

another partner wod!!! today i was a team of three with my 12 and 14 year old cousins, so we had 9/36 and 9/16 for each half.

we made it through about three rounds of the first half.

i’m still not getting very far up the unknotted rope :/ but we just did these on friday and they already were a little easier because i’m getting the muscle memory down for the j-hook.

i ended up doing the 25 lb plate on the 12 in box for our first two rounds through, and upped it to the 18 in box for the last round which ended up being right at the limit for me, mostly because i’m so short 😓

i had a great time in the second half!! we only did two rounds bc get ups take so long, and i was able to do the first half of the third round as well.

i did 15 lbs for all of my man makers except for the last which i did 20 for. that was also right at my limit, especially for the thruster.

turkish get ups were great to do as a team because i was able to coach my cousins through them a bit. i did 20 lbs for those and we worked in rounds of one per side.

my cousins are so much fun to work out with and i was so happy to see them again after they’ve been on vacation for two weeks!! they were both champs at getting up and down the knotted rope, but i think they’re both strong enough to do more

[kydalito]

[kydalito]

hey guys i am planning to use this blog again! i’m gonna use it for keeping track of gym and weightlifting progress as well as nutrition stuff. i know that’s a fraught subject for some [hence my keeping it off of @meloromantics] so no hard feelings if you gotta peace out! 

[kydalito]

[kydalito]

i looooooved today!!

part 1:

55 lbs, 400 m. went too far forward on my second snatch but fixed it on the third. run didn’t leave me with a ton of time to rest.

65 lbs, 300 m. went too far forward on the second again. scaled back run for more rest.

65 lbs, 300 m. did all three well, continued w. scaled back run.

70 lbs!!! 300 m. all three were good, scaled run was slooow.

70 had previously been my one rep max. last time we worked snatches i was failing 75 each time—i’m flexible enough to squat very low very fast and it’s hard to control that while keeping my core tight at higher weights.

part 2:

55 lbs, partnered with jenny who showed me how to string together hang snatches by swinging. we split it up into 6 sets of 5 each and while the swing helped my speed i was very out of breath on the last two rounds and my HR was over 200 😪

time was 4:52, fast enough compared to everyone else that we thought for a second we had skipped a round (we had not)

[kydalito]

[kydalito]

hey guys i am planning to use this blog again! i’m gonna use it for keeping track of gym and weightlifting progress as well as nutrition stuff. i know that’s a fraught subject for some [hence my keeping it off of @meloromantics] so no hard feelings if you gotta peace out! 

[kydalito]

i love doing partner workouts with my mom!

we didn’t make it to the tire flips (no complaints from me) and the pre-workout stuff mostly made me sweat profusely from the FACE and lose touch with the passage of time.

my rowing was surprisingly strong considering it was our last station (only 13 or 14 strokes for 10 cal) and i did 20 and 25 lb for the farmers carry. burpees were tough, it was the first station and my pre-workout had me feeling a lil dizzy.

all in all not too challenging!