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

S. Malik Nelson 04-18-2013 06:39 AM

Re: Malik's Log
 
April 18, 2013

Group Stretch

Cash in
Snatch
3-3-3-3 [75/85/95/95]

WOD
3 rounds
20 ring dips [unnassisted]
20 back squats [95]
800m run

time: 27:23. 800s were tough due to knee pain.

S. Malik Nelson 04-19-2013 08:39 AM

Re: Malik's Log
 
April 19, 2013

Group stretch

Cash in
100 dbl unders [300 singles] to be done within 3 minutes (did)

WOD
Row 1,000m
10 hspu [did 20 modified]
20 pull ups [unnassisted]
30 sit ups

Row 750m
10 hspu [did 20 modified]
20 pull ups [unnassisted]
30 sit ups

Row 500m
10 hspu [did 20 modified]
20 pull ups [unnassisted]
30 sit ups

Row 250m
10 pull ups

time: 25:50.

Midway through Coach said, "I have a challenge for you....you need to beat that girl" as he points at her...."if you come in 2nd place behind her, the penalty is 20 burpees." Of course, "that girl" is someone I aspire to get to in all aspects of fitness. She finished about 2 minutes ahead of me. As I was on the rower, I said "sorry Coach, couldn't catch her" to which he responded "just gimme my burpees". "That girl" actually got down and did the 20 with me, which didn't make them suck any less but was nice.

looking foward to resting!

S. Malik Nelson 04-23-2013 08:00 AM

Re: Malik's Log
 
April 23, 2013

Back to work after 3 days off.

Group Stretch

Cash in
10 EMOTM
3 touch and go squat cleans [rounds 1-3 used 95lbs, rounds 4-6 used 105lbs, rounds 7-10 used 115lbs].

WOD
20m EMOTM
1 air squat 1 push up
2 air squats 2 push ups
3 air squats 3 push ups
Continue up the ladder EMOTM
If you do not complete the full reps, start back at 1.

Score: Made it to round 16, completed all 16 squats and only 13 pushups. Went back to 1/1, 2/2, 3/3 and 4/4 for rounds 17, 18, 19 and 20.

total squats: 146
total pushups: 143

seemed easier on paper, as always.

S. Malik Nelson 04-24-2013 06:52 AM

Re: Malik's Log
 
April 24, 2013

Group Stretch

WOD
Run 800m
15 clean and jerks [95lbs]
Run 400m
15 snatches [95lbs]
Run 400m
15 clean and jerks [95]
Run 800m
15 snatches [95lbs]

Time: 31:43. I think I can add weight to these moves now. Will try 105lbs next time.

S. Malik Nelson 04-25-2013 01:38 PM

Re: Malik's Log
 
April 25, 2013

Group Stretch

Cash In
Front Squat
8-6-4-2 [95/115/135/155] - On March 28's Cash In, which was 6-4-4-2 (used 95/115/115/135) so happy with progression.

WOD
4 Rounds
10 Burpees
15 Box Jumps
20 Wall Balls [20lbs]

Time: 14:15

S. Malik Nelson 04-26-2013 06:25 AM

Re: Malik's Log
 
April 26, 2013

Group Stretch

Cash In
Push Jerk
2-2-2-1-1 [85/95/85/85/85]


WOD
10 Rds
15 Deadlifts [135]
15 push-ups

Time: 15:58

S. Malik Nelson 04-30-2013 07:44 AM

Re: Malik's Log
 
April 29, 2013


Group Stretch

Cash In
1 Mile Run (time: 10:30). Slow!

WOD

4 Rounds
3 Bear Complex [power clean/push press/back squat/push press] - used 95
15 Box Jumps
15 Burpees
3 Rope Climbs [subbed 6 floor to standing]

Time: 23:45

S. Malik Nelson 04-30-2013 07:46 AM

Re: Malik's Log
 
April 30, 2013

Group Stretch

Cash In
2 Rounds
50 Double Unders
20 Burpees

plus 10 burpee penalty for not completing in 5 minutes.

WOD
2 Rounds
10 Power Cleans [95]
25 Sit ups
2 Min Rest (Mandatory Break)

2 Rounds
500 Meter Row
25 Push Ups
2 Min Rest (break)

2 Rounds
20 KBS [53]
20 Goblet Squats [53]

Upped weight on KBS and Squats from 44 lbs to 53 lbs

Time: 23:03

S. Malik Nelson 05-01-2013 06:12 AM

Re: Malik's Log
 
May 1, 2013

Group Stretch

Cash In
100 Walking Lunges - time limit of 5:00. completed in 3:55.

WOD
1,2,3,4,5,6,7,8,9,10
10,9,8,,7,6,5,4,3,2,1
Wall Balls [20]
Pull Ups [unnassisted]

Then 800 Meter Run

Wall Balls are from 1-10

Pull Ups are from 10-1

Rotate back and forth from Wall Balls to Pull Ups

Time: 16:11.

Stayed afterward to work on kipping technique. Not there yet but better.

S. Malik Nelson 05-04-2013 08:54 AM

Re: Malik's Log
 
May 4, 2013

Group Stretch

WOD
10 EMOTM
3 power cleans [115]


Then

10m time cap
50 burpees
40 box jumps
30 toes 2 bar
20 wall balls
10 hspu
Amrap med ball cleans

Got 50 burpees, 40 box jumps and 28 toes to bar.


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