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

S. Malik Nelson 05-28-2015 11:57 AM

Re: Malik's Log
 
May 28, 2015

Warm-up
Group Stretch

Cash In
15 Min Establish 2 Rep Max Hang Clean
Hang Clean (3-3-3-2-2)
[165]

Metcon
Metcon (AMRAP - Reps)

2 Min AMRAP

1 Min Rest

4 Min AMRAP

2 Min Rest

6 Min AMRAP
3 Hang Cleans [115]
3 Wall Balls [20]
3 Burpees
6
6
6
9
9
9
12
12
12
15
15
15

Reps: 135

S. Malik Nelson 06-02-2015 07:03 AM

Re: Malik's Log
 
June 1, 2015

Warm-up
Group Stretch

Cash In
15 Min
Find Your 1 RM Deadlift
Deadlift (2-2-2-1-1)
[315]

Metcon
Metcon (Time)
Angry Karen
150 Wall Balls 20/10
3 Deadlifts Every 15 Wall Balls at 60% of your 1 RM
Time and Weight: 15:54 / 190.

S. Malik Nelson 06-03-2015 09:02 AM

Re: Malik's Log
 
June 3, 2015

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Reps)

4 Rounds
1 Min Push-Ups
1 Min Assault Bike Calories
1 Min Shoulder 2 Overhead [95]
1 Min Double Unders

1 Min Rest between Rounds

Total Number of Reps is Score

Reps: 203. The Bike was rough! and was limited by double under ability.

S. Malik Nelson 06-04-2015 12:00 PM

Re: Malik's Log
 
June 4, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOM
3 Front Squat
1 Clean & Jerk
[95]

Metcon
Metcon (Time)

200 Meter Run
15 Pull-Ups
15 Ring Dips
15 Deadlifts [185]
400 Meter Run
12 Pull-Ups
12 Ring Dips
12 Deadlifts [225]
800 Meter Run
9 Pull-Ups
9 Ring Dips
9 Deadlifts [275]

Time: 19:44.

S. Malik Nelson 06-11-2015 11:19 AM

Re: Malik's Log
 
June 8, 2015

400 Meter Run
50 Cleans [135]
50 Wall Balls [20]
50 KBS [70]
50 Sit-Ups
400 Meter Run

Reps Can be done in any order.

Time: 24:30. Did 5 sets of 10 of cleans/su, then same of wb/kbs.

S. Malik Nelson 06-12-2015 06:28 AM

Re: Malik's Log
 
June 12, 2015

Back from a few days off with a cold.

Warm-up
Group Stretch

Metcon
Metcon (Time)
35 Minute Time Cap
100 Hang Cleans [115]
Every time you break
200 Meter Run Penalty
then
15-12-9
Pull-Ups
Push-Ups
Box Jumps [24]

Time: 34:45.

This was terrible. One of a few that I've wanted to quit. Should have done [95] on the hang cleans, [115] was too heavy for me.

S. Malik Nelson 06-15-2015 07:51 AM

Re: Malik's Log
 
June 14, 2015

Warm-up
Group Stretch

Cash In
8m EMOM
1 Power Clean
1 Hang Sq Clean
1 Sq Clean
1 Power Clean
[95]

Metcon
Metcon (Time)
3 Rds
25 Box Jumps [24]
25 KBS [53]
25 Deadlifts [135]
25 Push Ups

Time: 20:53.

S. Malik Nelson 06-18-2015 06:27 AM

Re: Malik's Log
 
June 17, 2015

Warm-up
Group Stretch

Cash In

8 Min EMOM
5 Bar Facing Burpees
5 Deadlifts (Body Weight)
Same Minute
[185]

Metcon
Metcon (Time)

800 Meter Run
15 KBS [53]
15 Thrusters [75]
400 Meter Run
15 KBS [53]
15 Thrusters [75]
800 Meter Run

Time: 17:23.

S. Malik Nelson 06-23-2015 06:30 AM

Re: Malik's Log
 
June 23, 2015

Warm-up
Group Stretch

Cash In
8m EMOM
5 Strict HSPU or 5 Kipping HSPU
Scaled knees on box.

Metcon
Metcon (Time)
For 20 minutes
Every 2 minutes complete
3 Muscles Ups or 6 ring dips [did ring dips]
5 Power Cleans [135]
7 Burpees

Once the 3-5-7 is complete, rest for the remainder of the 2 minutes

Score is your slowest round

Slowest round was 1:32.

S. Malik Nelson 06-29-2015 12:55 PM

Re: Malik's Log
 
June 25, 2015

Warm-up
Group Stretch

Cash In
Tabata
Sit Ups
Plank Hold

Metcon
Metcon (Time)
20m Time Cap
800m Run
100 Double Unders (200 Singles)
30 Burpee Box Jumps
100 Double Unders (200 Singles)
800m Run

Time: 17:18.

S. Malik Nelson 06-29-2015 12:58 PM

Re: Malik's Log
 
June 27, 2015

Warm-up
Group Stretch

Cash In
8m EMOM
3 Push Press
3 Push Jerks
[115]

Metcon
Metcon (Time)
25m Time Cap
21-15-9
HSPU [subbed knees on box]
Burpees

15-12-9
Deadlifts [165]
Bar facing Burpees

9-6-3
Chest 2 Bar Pull ups [subbed chin over bar]
Front Squats [115]

Time: 21:14.

S. Malik Nelson 06-29-2015 01:08 PM

Re: Malik's Log
 
June 26, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOM
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Metcon
Metcon (Time)
15 Cleans [115]
12 T2B [subbed K2E]
12 Wall Balls
15 Cleans [115]
12 KBS [53]
12 Goblet Squats [53]
15 Cleans [115]

Time: 8:42.

S. Malik Nelson 07-07-2015 09:40 AM

Re: Malik's Log
 
June 30, 2015

Warm-up
Group Stretch

Cash In
8m EMOM
1 Clean Grip Deadlift
1 Power Clean
2 Jerks
Try to increase weight every round or every few rounds

Metcon
Metcon (Time)
4 Rounds
20 Cal Row
15 Pull Ups
10 Pistol Squats (Scale Goblet Sq 70/53) [squat @ 53]

Time: 15:27.

S. Malik Nelson 07-07-2015 09:43 AM

Re: Malik's Log
 
July 4, 2015

50 burpees for time.

5:12.

S. Malik Nelson 07-07-2015 09:48 AM

Re: Malik's Log
 
July 7, 2015

Warm-up
Group Stretch

Cash In
4 Rounds
Run 400m
Rest 1m
Time: 10:35. Splits got faster.

Metcon
Metcon (AMRAP - Reps)
10m AMRAP
1-2-3-4-5-6-7-8-9-10-.........
Power Cleans [135]
HSPU [subbed push press @ 75]

Reps: 72.

S. Malik Nelson 07-08-2015 06:34 AM

Re: Malik's Log
 
July 7, 2015

Warm-up
Group Stretch

Cash In
Back Squat (5-5-5-5)
[135]

Metcon
Metcon (Time)
25m Time Cap
42-30-18
Wall Balls [20]
SDHP [75]
Box Jumps [24]
Push Press [75]
Calorie Row

Score: 28:10. Cap of 25 minutes. Each rep undone is one second added to 25 minutes.

S. Malik Nelson 07-09-2015 07:24 AM

Re: Malik's Log
 
July 9, 2015

Warm-up
Group Stretch

Cash In
12m EMOM
Even Minutes - 4 Deadlifts [135, 135, 185, 185, 225, 225]
Odd Minutes - 30 Double Unders [60 singles]

Metcon
Metcon (AMRAP - Reps)
12m AMRAP
6 Ring Dips
6 Power Snatches [75]
200m Sprint (counts as 9 reps)

Total reps: 111.

S. Malik Nelson 07-14-2015 08:07 AM

Re: Malik's Log
 
July 13, 2015

Warm-up
Group Stretch

Cash In
8m EMOM
1 Snatch Grip Deadlift
1 Power Snatch
1 Hang Snatch

Metcon
Metcon (Time)
20m Time Cap
Annie
50 Double Unders
50 Sit Ups
40 Double Unders
40 Sit Ups
30 Double Unders
30 Sit Ups
20 Double Unders
20 Sit Ups
10 Double Unders
10 Sit ups

Then

3 Rounds
10 Power Snatches [90]
10 Pull Ups

Subbed double singles.

Time: 18:23.

S. Malik Nelson 07-14-2015 08:10 AM

Re: Malik's Log
 
Warm-up

Group Stretch

Spend extra time stretching calves and mobilizing ankles and achilles.

Metcon
35m time Cap
Zeus (Time)
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats [scaled to 125]

Time cap of 35 minutes. Every rep undone is added as 1 second to the total time.

Time: 38:20.

S. Malik Nelson 07-16-2015 06:42 AM

Re: Malik's Log
 
July 16, 2015

Warm-up
Group Stretch

Cash In
Bench Press (6-6-6-6-6)
[175]

Metcon
Metcon (Time)
15-12-9-6-3
Hang Cleans [95]
Deadlifts [95]

200 Meter Run & 1 Rope Climb
After Every Round

Time: 11:53.

S. Malik Nelson 07-17-2015 06:48 AM

Re: Malik's Log
 
July 17, 2015

Warm-up
Group Stretch

Cash In
800 Meter Run
25 Back Squats [95]
800 Meter Run
Time: 10:16.

Metcon
Metcon (Time)
100 Shoulder 2 Overhead [75]

Every time You Break or Rest for 5 Seconds

1 Round of Cindy

5 Pull Ups
10 Push-Ups
15 Air Squats

Time: 19:27. Super slow! Did many rounds of Cindy.

S. Malik Nelson 07-24-2015 07:40 AM

Re: Malik's Log
 
July 21, 2015

Warm-up
Group Stretch

Cash In
Heaving Snatch Balance (3-3-2-2-1)
[70]

Metcon
Metcon (Time)
4 Rounds
10 OHS [55]
10 HSPU [box]
10 Cal on Assault Bike

Time: 12:54.

S. Malik Nelson 07-24-2015 07:41 AM

Re: Malik's Log
 
July 22, 2015

Warm-up
Group Stretch

Cash In
Tabata
Sit Ups
Planks

Metcon
Metcon (Time)
35m Time Cap
2000m Row
1 Mile Run
2000m Row

Time: 28:25.

S. Malik Nelson 07-24-2015 07:43 AM

Re: Malik's Log
 
July 23, 2015

Warm-up
Group Stretch

Cash In
8m EMOM
1 Power Clean
1 Hang Squat Clean
1 Jerk
[125]

Metcon
Metcon (Time)
25m Time Cap
5 Rounds
10 Chest 2 Bar Pull Ups [subbed regular pullups]
10 Hang Squat Cleans [105]
50 Double Unders [subbed double singles]

Time: 18:45.

S. Malik Nelson 07-24-2015 07:44 AM

Re: Malik's Log
 
July 24, 2015

Warm-up
Group Stretch

Cash In
Snatch (3-3-2-2-1)
[95]

Metcon
Metcon (Time)
3 Rounds
20 Snatches [75]
5 Muscle Ups or 10 Dips [dips]
200m Run

Time: 12:44.

S. Malik Nelson 07-27-2015 05:59 AM

Re: Malik's Log
 
July 27, 2015

Group Stretch
Warm Up

Skipped today's WOD - too taxing on knees and back.

Instead did tabata rounds on the Airdyne and Rower

8 rounds bike
rest 1 min
8 rounds row
rest 1 min
8 rounds bike
rest 1 min
8 rounds row
rest one min
4 rounds bike
rest 30 sec
4 rounds row

S. Malik Nelson 07-28-2015 11:12 AM

Re: Malik's Log
 
July 28, 2015

Warm-up
Group Stretch

Cash In
8m EMOM
20 Double Unders
3 Hang Clean and Jerks [105]

Metcon
Metcon (Time)
5-4-3-2-1
Power Clean [145]
Strict Pull Up

Rest 1 Min

5-4-3-2-1
Power Clean [145]
C2B Pull Up [subbed strict pull up]

Time: 8:13.

S. Malik Nelson 07-30-2015 06:25 AM

Re: Malik's Log
 
July 30, 2015

Warm-up
Group Stretch

Cash In
Dumbbell Bench Press (10-8-6-4-2)
built up to [70]

Metcon
Metcon (AMRAP - Reps)
4m AMRAP
5 Cleans [95]
10 Box Jumps [24]

1m rest to change plates

4m AMRAP
5 Cleans [115]
10 Box Jumps [24]

1m rest to change plates

4m AMRAP
5 Cleans [135]
10 Box Jumps [24]

Reps: [136] - [65/39/32]

S. Malik Nelson 07-31-2015 08:26 AM

Re: Malik's Log
 
July 31, 2015

Warm-up
Group Stretch

Cash In
Every 90 Seconds for 5 Rounds
5 Front Squats [95]
5 Push Jerks [95]

Metcon
Metcon (Time)
20m Time Cap
30-20-10
Deadlifts [185]
HSPU [box sub]
Burpees

Time: 16:51.

S. Malik Nelson 08-03-2015 06:31 AM

Re: Malik's Log
 
August 3, 2015

Group Stretch
Warm Up

Skipped today's WOD - too taxing on knees and back.

Instead did the following on the Airdyne Bike

Ride 3 minutes, rest 1 minute until accumulate 200 meters.

Time: 25:28.

S. Malik Nelson 08-04-2015 07:52 AM

Re: Malik's Log
 
August 4, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOM
5 Strict Pull-Ups
5 Air Squats
5 Burpees
Took about 35 seconds per round.

Metcon
Metcon (AMRAP - Rounds and Reps)
10 Min Amrap
5 Power Cleans [135]
10 Deadlifts [135]
15 Sit-Ups
1 Rope Climb

4 Rounds plus 3 reps.

S. Malik Nelson 08-10-2015 07:24 AM

Re: Malik's Log
 
August 10, 2015

Warm-up
Group Stretch

Cash In
12 Min
Est 1 Rep Max Power Clean
Power Clean (2-2-1-1-1)
[165]

Metcon
Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
200 Meter Run
3 Power Cleans

Cleans are at 85% of todays 1 Rep Max [140]

7 + 1.

S. Malik Nelson 08-10-2015 07:26 AM

Re: Malik's Log
 
August 5, 2015

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Reps)
4 Rounds
1 Min Calories Assault Bike
1 Min Wall Balls [20]
1 Min Hang Cleans [95]
1 Min Push Ups

1 Minute Rest Between Rounds

Score is total Reps

237.

S. Malik Nelson 08-13-2015 07:08 AM

Re: Malik's Log
 
August 11, 2015

Warm-up
Group Stretch

Cash In
10m to Est 3 RM Thruster
Thruster (3-3-3-3)
[110]

Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Time: 11:58.

S. Malik Nelson 08-13-2015 07:11 AM

Re: Malik's Log
 
August 12, 2015


Group Stretch
Warm Up

Did my own thing again - did the following on the Airdyne Bike

Ride 3 minutes, rest 1 minute until accumulate 200 meters.

Time: 23:47. Time on August 3 was 25:28.

S. Malik Nelson 08-13-2015 07:12 AM

Re: Malik's Log
 
August 13, 2015

Warm-up
Group Stretch

Cash In
15 Min Tech Work
HSPU's
Handstand Walks

Metcon
Metcon (Time)
400 Meter Run
Then
15-12-9
Deadlifts [225]
Pull-Ups
Then
800 Meter Run

Time: 16:03.

S. Malik Nelson 08-16-2015 08:18 AM

Re: Malik's Log
 
August 16, 2015

Performed bike challenge again - 3 minutes on, 1 off to accumulate 200 calories.

Time: 21:59.

S. Malik Nelson 08-19-2015 08:04 AM

Re: Malik's Log
 
August 19, 2015

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Reps)
15m AMRAP
10 DL [95]
200m Run
15 DL [115]
200m Run
20 DL [135]
200m Run
25 DL [155]
200m
AMRAP DL [185]

Score is DL AMRAP: total 21.

S. Malik Nelson 08-20-2015 07:09 AM

Re: Malik's Log
 
August 20, 2015

Warm-up
Group Stretch

Cash In
Tabata
Assault Bike
Med Ball Cleans

Metcon
Metcon (Time)
20m Time Cap
1 Clean and Jerk [135]
10 K2E
1 Rope Climb

2 Clean and Jerks [135]
10 K2E
2 Rope Climbs

3 Clean and Jerks [135]
10 K2E
3 Rope Climbs

4 Clean and Jerks [135]
10 K2E
4 Rope Climbs

5 Clean and Jerks [135]
10 K2E
5 Rope Climbs

Time: 15:36.

S. Malik Nelson 08-21-2015 06:08 AM

Re: Malik's Log
 
August 21, 2015

Warm-up
Group Stretch

Metcon
Metcon (Time)
20 Calorie Row
30 Box Jump Overs [24]
40 KBS 70/53
50 Wall Balls [16]
40 KBS [44]
30 Box Jump Overs
20 Calorie Row
then

30 Deadlifts at Body Weight [185]

Time: 22:52.


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