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

S. Malik Nelson 03-15-2013 11:35 AM

Malik's Log
 
Just finished my on-ramp last week and had my first few Crossfit workouts. Coaches suggeted keeping track of progress so I thought I'd post it here - that way I can look back and see where I have improved and what needs improving.

About me - 43 yrs old (yesterday), 5'11, 178 lbs. Not a newbie to exercise but nowhere where I want to be. Crossfit has definitely exposed some glaring weaknesses that I never knew existed, so I'm very excited about attacking these weaknesses.

My first three workouts were intro workouts, and are below:

1. March 6, 2013
Row 400 M
3 rounds of 10 wall balls (16lb)/10 pushups/10 situps
Row 400 M

Time: 7:20

2. March 9, 2013
5 Rounds of the 9's
9 Press (75lbs)/9 KBS (30lbs)/9 box jumps (30'')

Time: 8:16

3. March 11, 2013
the 7s
7 wall ball snatch/squat (20lb)/ 7 pushups
amrap in 7 minutes
got 8 rounds + 4 pushups

S. Malik Nelson 03-15-2013 11:40 AM

Re: Malik's Log
 
March 12, 2013
First official Crossfit Workout
Cindy - amrap in 20 minutes
5 pullups/10 pushups/15 squats

pullups unnassisted

12 rounds plus 1 pullup


March 13, 2013
10 snatches (75lbs)
20 wall balls (20 lbs)
10 hang cleans (75 lbs)
20 KBS (40 lbs)
10 front squats (75 lbs)
20 box jumps (30'')
10 push press (75 lbs)
20 ring dips (unnassisted)
10 back squats (75 lbs)
20 burpees

time: 14:58

S. Malik Nelson 03-16-2013 04:20 PM

Re: Malik's Log
 
Incredibly sore! Was traveling 3/14 and 3/15. Rested both days.

Unable to get to box today so did workout at home.

March 16, 2013
100 Burpees for time

Time was 13:15.

S. Malik Nelson 03-19-2013 07:24 AM

Re: Malik's Log
 
March 18, 2013

7 rounds of:
7 push jerks, 7 chest to bar pullups, 7 burpees.
weight on push jerks started at 95lbs (did two rounds) then dropped to 75 lbs
pullups unnassisted
time: 25:25. Lagged the average by 10 minutes. Push jerks took a lot out of me, even at this weight. Not pleased but my ego is at the door, and I know in 6 months these times will improve with more weight.


March 19, 2013
20m EMOTM
Every minute alternate movements

10 touch and go snatches
8 knees to elbow

Used 65 lbs. Technique on snatches getting much better. It felt very natural. Though light weight given recommendations, felt good and believe there is much room for additional weight as I get stronger with these lifts.

S. Malik Nelson 03-20-2013 07:14 AM

Re: Malik's Log
 
March 20, 2013

4 Rounds

400m Run

10 Goblet Squats (used 35lb)

15 Ring push ups

3 Rope Climbs (substitued 6 floor to standing)

Time: 19:20

S. Malik Nelson 03-25-2013 07:31 AM

Re: Malik's Log
 
Group Stretch

Cash in
Back squat
10-8-6-4-2
Increase weight each set

haven't squated with weight in 20 yrs. started light. will start heavier next time. results:
45/75/105/135/175

WOD
15m amrap
10 burpees
10 box jumps 24/20
10 pull ups

As with all things Crossfit, looked easy on paper. thought I'd get more rounds.
result: 5 rounds plus 10 burpees and 9 box jumps.

S. Malik Nelson 03-27-2013 02:47 PM

Re: Malik's Log
 
March 27, 2013

Group stretch

Cash in
10m EMOTM
25 double unders

WOD
5 rounds
400m run
10 split snatches (used 65 lbs)
4 muscle ups or 10 rope pulls or 4 rope climbs (did 10 rope pulls)

time: 29:23

S. Malik Nelson 03-28-2013 06:39 AM

Re: Malik's Log
 
March 28, 2013

Group Stretch

Cash In
Front Squat
6-4-4-2 (used 95/115/115/135) - first time doing front squats. felt comfortable with bar placement but need to work on using fingers/wrists better

WOD
7m AMRAP
3 Clean and Jerk
3 Toes 2 Bar
6 Clean and Jerk
6 Toes 2 Bar
9 Clean and Jerk
9 Toes 2 Bar
12 Clean and Jerk
12 Toes 2 Bar

And continue up the ladder until the 7m is up.

This was tougher than I thought. Used 85lbs. Got 41 reps. No second ladder for me.

S. Malik Nelson 03-29-2013 06:58 PM

Re: Malik's Log
 
March 29, 2013

Group Stretch
Cash in
Snatch complex
Snatch grip deadlift
Power snatch
Snatch squat

Wod
Fran
21-15-9
Thrusters - used 75lbs
Pull ups - unassisted

Time: 12:17

S. Malik Nelson 04-01-2013 07:38 AM

Re: Malik's Log
 
April 1, 2013

Group stretch

Cash in
10m emotm
3 bear complexes 155/115 135/95 115/75

Wod
4rds
10 snatches (used 80 lbs)
15 box jumps
20 pull ups

Time: 19:23

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.

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.

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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