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-   -   Malik's Log (https://board.crossfit.com/showthread.php?t=81018)

S. Malik Nelson 04-03-2013 06:44 AM

Re: Malik's Log
 
April 3, 2013

Cash in
800m run

WOD
5rds
5 dead lifts 275/155 [I scaled to 135] - first time doing dead lifts, will try 155 next time
15 wall balls [14 lbs]
20 kbs 70/53 [I scaled to 44 lbs]

time was 13:58

S. Malik Nelson 04-04-2013 07:06 AM

Re: Malik's Log
 
April 4, 2013

Group Stretch

Cash in
10m EMOTM
10 box jumps

WOD
8m amrap
15 thrusters (100 lbs)
15 chest 2 bar pull ups

Finally Rx'd! Didn't want to do it but was "encouraged" to do so. That's the good news.

Bad news is number of reps was low. Did 34 (ouch). My upper body strength is lacking, and the thrusters revealed (again, among other things) that fact. 100 lbs felt really heavy.

But I'm stronger than I was 3 weeks ago. I'm continuing to lean out. Don't believe in scales but my pants are noticably looser now.

Can't wait to do it again. Those reps are going to come up!

S. Malik Nelson 04-05-2013 07:08 AM

Re: Malik's Log
 
April 5, 2013

Group Stretch

Cash in
Clean complex

WOD
15 min time cap
15 toes 2 bar
30 goblet squats (used 35 lbs)
50 burpees
100 sit ups

With remaining time
Amrap man makers (used 25 lb dumbells)

Score is based on how many man makers you did. If you didn't finish the 100 sit ups, your score was zero.

Score was 5 man makers. Was pleased I got to them as I'm super slow with burpees. As usual, I always look back and think I could have done more.

S. Malik Nelson 04-07-2013 06:55 PM

Re: Malik's Log
 
April 7, 2013

Group Stretch

WOD
30 weighted sit ups [15 lbs plate held to forehead for all sit ups]
15 squat cleans [75 lbs for all squat cleans]
24 weighted sit ups
12 squat cleans
18 weighted sit ups
9 squat cleans
12 weighted sit ups
6 squat cleans
6 weighted sit ups
3 squat cleans

time: 15:01

S. Malik Nelson 04-08-2013 07:15 AM

Re: Malik's Log
 
April 8, 2013

Group Stretch

WOD
50 air squats
50 push ups [hand release]
10 dead lifts [185 lbs]
40 box jumps
40 pull ups [unnassisted]
10 power cleans [95 lbs]
30 pistol squats [band assisted]
30 burpees
10 hang cleans [95 lbs]
20 ring dips [unnasisted]
20 hspu [assisted/feet on box]
10 snatches [95 lbs]
800m run

Time: 38:16. Was happy just to finish!

S. Malik Nelson 04-09-2013 07:08 AM

Re: Malik's Log
 
April 9, 2013

Group stretch

Cash in
Back squat
8-8-6-4-2 [used 135/165/195/225/255]

WOD
12m AMRAP
3 stone 2 shoulder [not sure of weight - just heavy!]
6 push press [95]
9 toes 2 bar

did 5 full rounds and 5 toes 2 bar.

big improvement on squats. On 3/25 used: 45/75/105/135/175, so I'm happy with the improvement.

S. Malik Nelson 04-14-2013 11:23 AM

Re: Malik's Log
 
April 11, 2013

Group stretch

Cash in
Deadlift
5-5-5-5 [135/165/185/195/195]

WOD
5rds
7 strict press [95]
14 box jumps
21 air squats

time: 11:10

In my april 3 workout used 135 on deadlifts so happy with progress.

S. Malik Nelson 04-14-2013 11:29 AM

Re: Malik's Log
 
April 12, 2013

Group stretch

run 800m
10 power cleans [95]
75 singles (subbed for 25 double unders0
9 power cleans
75 singles
...
1 power clean
row 800m

time: 22:45

S. Malik Nelson 04-14-2013 11:33 AM

Re: Malik's Log
 
April 14, 2013

Group Stretch

Partner WOD
2 divisions scaled and RX
Teams will be picked from hat
RX in one hat. Scaled in another

Run 400m
Diane
21-15-9
Dead lifts [used 165]
HSPU [subbed double pikes/feet on box]

Run 400m
Grace
30 C&J [75]

Run 400m
Isabel
30 snatches [75]

150 double unders [subbed triple singles]

S. Malik Nelson 04-17-2013 08:02 AM

Re: Malik's Log
 
April 17, 2013

Group Stretch

Cash In

Tabata

Lunges

Double Unders [was generally a single, single, single, double...single, single, single, double....]


WOD

21-15-9

Wall Balls [20 lbs]

Push Ups [hand release]

KB Swings [44 lbs]

Sit Ups [butterfly]

Burpee Box Jumps

Row 250m between each round

time: 21:58.

the burpee box jump/row combo was tough. need to increase weight on swings. will try 53lbs next time.


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