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

S. Malik Nelson 05-07-2013 08:48 AM

Re: Malik's Log
 
May 7, 2013

Group Stretch

Cash In
10m EMOTM
3 touch and go snatches [85/85/95/95/105.......]

WOD
7 rounds
7 push jerks [95]
7 chest 2 bar pull ups [unnassisted]
7 burpees

Did this workout on March 18, 2013, with the results being 25:25, and using 95 for two rounds then dropped to 75, lagging the class by a solid 10 minutes.

Fast forward 7 weeks, and new time was 18:58. used 95 lbs throughout. Shaved 6.5 minutes off of my time at a heavier weight.

Next time I see this want to get in the 15 minute range using 105 lbs.....I love the ability to measure progress!

S. Malik Nelson 05-08-2013 06:54 AM

Re: Malik's Log
 
May 8, 2013

Group Stretch

Cash in
Front squat
3-3-3-3 [95/115/135/165]

WOD
4 rounds
20 box jumps
15 Burpees
10 squat cleans [105]

Time: 23:51.

S. Malik Nelson 05-09-2013 06:02 AM

Re: Malik's Log
 
May 9, 2013

Group Stretch

Cash in
Tabata
Squat jumps
Hand stand holds [had to face away from wall and walk my feet up, couldn't get the kickback to work]

WOD
5 rds
10 ring dips
10 knees 2 elbow
4 stone to shoulder [unsure of weight but maybe 60lbs?]
2 muscle ups [I did 4 chest to bar pull ups]


Time: 14:43

S. Malik Nelson 05-11-2013 06:59 AM

Re: Malik's Log
 
May 10, 2013

Group Stretch

Cash in
2 rds
20 kb swings [44 lbs]
20 push ups

WOD
3 rounds
Run 800m
15 hang cleans (115)
2 rope climbs

Finally got the hang of rope climbs! Instead of trying to muscle my way up, learned the foot technique to go along with it. 800s still kill me.

Time: 28:07

S. Malik Nelson 05-13-2013 06:47 AM

Re: Malik's Log
 
May 13, 2013

Group Stretch

WOD
40 min time cap
3 rounds
Run 800m
50 burpees
50 box jumps
Row 800m

Finished round 2 of the 800m row with a few minutes on the clock so ran the round 3 800m.

Total time for two rounds, plus 800m was 43:30.

S. Malik Nelson 05-15-2013 06:38 AM

Re: Malik's Log
 
May 15, 2013

Group Stretch

Cash in
Clean and Jerk
3-2-1-1-1 [85/95/105/115/125]


WOD
21-15-9
OHS [65]
Pull ups [unnassisted]
Hang clean [95]

Time: 16:40

OHS were quite difficult! Started with 75, couldn't handle with good form, got it right with 65 lbs.

S. Malik Nelson 05-17-2013 06:00 AM

Re: Malik's Log
 
May 17, 2013

Group Stretch

WOD
Run 800m

Then,
4 rounds
10 push press [95]
10 toes to bar
10 ring dips

Then,
Row 1000m

Time: 22:26. Wanted to get it done in 20 minutes, so a little disappointed. 1000m Row at the end was far slower than I had thought it would be.

S. Malik Nelson 05-20-2013 06:16 AM

Re: Malik's Log
 
May 20, 2013

Group stretch

WOD
3 Rope Climbs
10 squat cleans [95]
10 HSPU
3 Rope Climbs
8 squat cleans [105]
8 hspu
3 rope climbs
6 squat cleans [115]
6 hspu
3 rope climbs
4 squat cleans [125]
4 hspu
3 rope climbs
2 squat cleans [145]
2 hspu
100 double unders [300 singles]

HSPU were modified toes on bench, but double reps. Rope climbs were not modified.

Time: 27:13.

S. Malik Nelson 05-23-2013 06:49 AM

Re: Malik's Log
 
May 23, 2013

Group stretch

Cash in
Tabata
Sit ups
Kb swings [44 lbs]

As the group didn't meet per round goals for situps, we had to do 10 penalty burpees. Likewise, we didn't meet the per round goals for kb swings, which resulted in 8 penalty burpees.

WOD
10 rounds
10 pull ups [unnassisted]
10 box jumps
10 push ups

When I looked at this I thought I could get it done in 20. Everything slowed down around round 6. Got a nice tear on my palm during it.

Time was 23:11.

S. Malik Nelson 05-24-2013 07:58 PM

Re: Malik's Log
 
May 24, 2013

Group Stretch



Cash In

Clean and Jerk Complex

Power Clean
Hang Squat Clean
Split Jerk
Do complex 5 times [95/95/105/115/115]



WOD
30 Shoulder 2 OH 95
20 Front Squats 95
10 Toes 2 Bar
30 Shoulder 2 OH 75
20 Front Squats 75
10 Toes 2 Bar
30 Shoulder 2 OH 55
20 Front Squats 55
10 Toes 2 Bar

RXd another one. Time was 18:42. Amazing how some in class got in the 6 minute range.


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