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

S. Malik Nelson 07-31-2013 06:25 AM

Re: Malik's Log
 
July 31, 2013

Cash In
8m EMOTM
Snatch Complex
1 snatch high pull
1 power snatch
1 snatch
Snatches remain a challenge for me. Worked on form and went light with 65.


WOD
3rds
10 HSPU [modified on box]
30 KBS [70]
90 double unders [modified 3x = 270]

Then
800m run

Time: 23:17. Need to get HSPU and double unders by the end of the year.

S. Malik Nelson 08-01-2013 06:22 AM

Re: Malik's Log
 
August 1, 2013

Group Stretch

Cash In
10m EMOTM
1 clean and jerk every minute, working up to 1 rep max
Minute 9 and 10 should be 1 rep max attempt [worked up to 145]

WOD
60 Knees to Elbow
50 Burpees
40 Push Press [75]
30 Ring Dips
20 DB Squat Cleans [35]
10 L-Sit Pull Ups
Then
30 foot farmers carry [90 each arm plus farmers carry bar]

Time: 23:44

S. Malik Nelson 08-02-2013 06:10 AM

Re: Malik's Log
 
August 2, 2013

Group Stretch

Cash in
2 rounds
1 min plank hold
50 double unders [didn't really count, would do single, single, double, single, etc]

WOD
21-15-9
Thrusters [95]
Box jumps [24]
2 rope climbs after every round

Time: 13:22. Thrusters really take it out of me. Put my two weaknesses in one - front squats and pressing overhead work. But glad I Rx'd it. Rope climbs are getting much easier - footwork is vastly improved.

S. Malik Nelson 08-04-2013 08:47 AM

Re: Malik's Log
 
August 4, 2013

Group stretch

WOD
25 toes to bar
50 air squats
75 sit ups
100 double unders [300 singles]
Run 800
100 double unders [300 singles]
75 walking lunges
50 med ball slams [20]
25 wall balls [20]

Time: 26:07. Need to improve on toes to bar [get swing better], double unders and wall balls. Run felt sluggish this morning.

S. Malik Nelson 08-07-2013 06:35 AM

Re: Malik's Log
 
August 7, 2013

Group Stretch

WOD
“Eva”
5 rounds
Run 800m
30 KBS [70]
30 Pull Ups

45m time cap

This was a monster. Did four full rounds plus 400m run. If I didn't have a time cap, probably would have taken me about 60 minutes. What a beast.

S. Malik Nelson 08-09-2013 05:57 AM

Re: Malik's Log
 
August 9, 2013 ("Post EVA")

Cash In
30 OH Walking Lunges with Barbell [just used bar, 45]

WOD
20 Goblet squats w/DB [35]
10 DB Snatches alternate hands [50]
30 knees to elbow
10 DB Snatches [50]
40 OH Lunges w/Med Ball [20]
10 DB Snatches [50]
50 Wall Balls [20]

Time: 15:18. Made decent time until I got to the wall balls. These slowed me up considerably. I realized why I hate them - they are just like thrusters, which also give me trouble.

S. Malik Nelson 08-11-2013 08:10 AM

Re: Malik's Log
 
August 11, 2013

Cash In
Tabata
Push Ups
Air Squats
Score is lowest reps. Push ups = 5, air squats = 13.

WOD
400 Meter Run
21 KB SDHP [70]
21 Burpees
400 Meter Run
15 KB SDHP [70]
15 Burpees
400 Meter Run
9 KB SDHP [70]
9 Burpees

Time: 13:56.

S. Malik Nelson 08-14-2013 05:49 PM

Re: Malik's Log
 
August 12, 2013

Group Stretch

Cash in
Front Squat
10-8-6-4 [65/85/105/125]

WOD
4 rounds
10 deadlifts [135]
15 hang cleans [125]
20 burpees

Time: 19:45.

S. Malik Nelson 08-14-2013 05:51 PM

Re: Malik's Log
 
August 13, 2013

Group Stretch

WOD
21-15-9
Back squats [95]
Box jumps [24]

15-12-9
Push press [95]
Pull ups

9-6-3
Snatch [95]
Stone 2 Shoulder [unsure, told roughly 80]

Time: 26:15

S. Malik Nelson 08-16-2013 04:36 PM

Re: Malik's Log
 
August 15, 2013

A. Strict Press…….build to a max [135]
B. AMRAP ring dips in 5 minutes…begin with 1 unbroken max set [14/44]
-
10 RFT:
5 TTB
10 HRPU

Time: 11:20. First three sets were done with 10 TTB. Thought it was 10/10...

Visiting my friends at Crossfit Athletics Southside Pittsburgh. Good team over there.

S. Malik Nelson 08-16-2013 04:41 PM

Re: Malik's Log
 
August 16, 2013

Second day at Crossfit Athletics Southside Pittsburgh. Good to have a place to workout when visiting home.

A. Power clean max [155]
rest 2 minutes then
B. Power clean AMRAP in 8 minutes 90% of C [135/29 reps] (should have been 140)
-
12 min AMRAP- “Summer Showdown” event #2
1 K row for time then:
15 Kettlebell swings
25 OTB long way
35 Double unders

Time on rows was 3:56. Score was 1+46. 1 Round, 15 KBS, 25 OTB, 6 double unders.

S. Malik Nelson 08-19-2013 06:19 AM

Re: Malik's Log
 
August 17, 2013

Workout at Crossfit Shadyside (Pittsburgh). Great team over there.

WOD:

800 meter run
then...

2 rds. of:
50 burpees
40 pullups
30 pistols (alt) [with band/modified]
20 kb swings @ [53]
10 HSPU (modified)

then...
800 meter run

Time: 28:16. This was a tough one. Glad to finish in under 30 minutes.

S. Malik Nelson 08-20-2013 06:22 AM

Re: Malik's Log
 
August 19, 2013

Group Stretch

Cash In
8m EMOTM [85/95/105/115/125/135/135/135]
clean complex
1 squat clean
1 hang squat clean
1 jerk

WOD
The Dirty 30
Row 500m [1:56]
30 box jumps [30]
30 KBS [70]
30 chest 2 bar pull ups
30 wall balls
30 toes 2 bar

Time: 17:03. Took row easy. Getting better at box jumps, KBS, pullups. Wall balls need work, as well as T2B.

S. Malik Nelson 08-20-2013 06:23 AM

Re: Malik's Log
 
August 20, 2013

Group Stretch

Cash in
Bench Press
12-10-8-6 [135/155/175/195]. At 195 needed some assistance so wasn't all me.

WOD
12m AMRAP
10 deadlifts [95]
10 push press [95]
100 meter sprint

5 Rounds on the button. Much stronger with deadlifts but overhead work continues to be challenging.

S. Malik Nelson 08-22-2013 09:26 AM

Re: Malik's Log
 
August 22, 2013

Group Stretch

Cash in
Accumulate 5min of a plank hold [done in 5:40]

WOD
“Donny”
21-15-9-9-15-21
Deadlift [200]
Burpees

Time: 18:51

S. Malik Nelson 08-24-2013 02:15 PM

Re: Malik's Log
 
August 24, 2013

"Post Donny"

Was pretty banged up after those 90 deadlifts. Walking around like an old man yesterday and today was a little better but needed to rest and not do the WOD.

Rowed 2000m and did a yoga class.

Time was 8:07.

S. Malik Nelson 08-27-2013 05:59 AM

Re: Malik's Log
 
August 25, 2013

Group Stretch

WOD

5 Rounds
400 Meter Run
15 Box Jumps [24]
20 Push Ups
25 Sit Ups

Time: 24:11

S. Malik Nelson 08-27-2013 06:01 AM

Re: Malik's Log
 
August 27, 2013

Group Stretch

Cash in
5m EMOTM
1 Bear Complex [95]

WOD
3 rounds
40 Wall balls [20]
20 box jumps [24]
5 muscle ups [subbed with 15 ring dips and 15 ring rows]

Time: 18:36.

S. Malik Nelson 08-28-2013 06:26 AM

Re: Malik's Log
 
August 28, 2013

Group stretch

WOD
50 KB swings [70] then
4 rounds of
10 push press [115]
16 deadlifts [115]
10 pull ups

Time: 21:45.

Cash out
4 sled pulls forward [60]
4 sled drags backwards [60]

S. Malik Nelson 08-29-2013 06:38 AM

Re: Malik's Log
 
August 29, 2013

100th CrossFit Workout.

Group Stretch

Cash in
Snatch
5-4-3-2-1-1
Work to a heavy single

WOD
1000m row
50 HR Push ups
100 Double Unders
50 Sit ups
800m run

Time: 15:58. Looking at this thought could get it around 15 minutes, so a little disappointed but glad I didn't break 16 minutes. The DU were slow. Rather than doing triple i.e. 300 singles, I did single/double/single/double etc. Failed a lot, but only counted the double unders, which took time. Row was done in about 3:55 which was paced so that I wouldn't be completely fried to complete the workout.

S. Malik Nelson 09-03-2013 06:28 AM

Re: Malik's Log
 
August 31, 2013

Group stretch

Cash In
8m EMOTM
1 deadlift
1 squat clean
1 split jerk

WOD
12 clean and jerks [115]
12 hspu [modified on box]
12 dips
10
10
10
8
8
8
6
6
6
4
4
4
2
2
2
Then
100 double unders

Time: 15:12.

S. Malik Nelson 09-03-2013 06:29 AM

Re: Malik's Log
 
September 2, 2013

Group stretch

Partner Workout
WOD
4m amrap
Double unders

7m amrap
Deadlifts [185]
20 Box jumps

3 min amrap

7m amrap
15 kb swings [53]
Back squats

3 min rest

7m amrap
20 wall balls
Push jerks [95]

3 min rest

7m amrap
15 sit ups
Power snatch [85]

Didn't keep track.

S. Malik Nelson 09-03-2013 06:32 AM

Re: Malik's Log
 
September 3, 2013

Group Stretch

WOD
Hotshots 19
6 rounds
30 squats
19 power cleans [115]
7 strict pull ups
400m run

Time: 44:35.

S. Malik Nelson 09-06-2013 06:47 AM

Re: Malik's Log
 
September 6, 2013

Group Stretch

Cash in
Deadlift
5-5-5-3-1-1 [185/205/225/245/265/275]

WOD
50 box Jumps
Run 400m
50 pull ups
Run 400m
50 Sit Ups
Run 400m
Then
100 double unders [did 300 singles]

Time: 18:43.

S. Malik Nelson 09-07-2013 01:56 PM

Re: Malik's Log
 
September 7, 2013

Group Stretch

Cash in
5m EMOTM
5 hang snatches [75]

WOD
5 rounds
7 deadlifts [185]
7 hspu [modified on box]
7 thrusters [75]
7 toes to bar

Time: 12:18

S. Malik Nelson 09-08-2013 04:24 PM

Re: Malik's Log
 
September 8, 2013

Group stretch

WOD
400 meter run
30 WB [20]
30 push ups
50 dbl unders [150 singles]
30 kbs [70]
30 box jumps [30]
50 dbl unders [150 singles]
30 burpees
30 air squats
50 dbl unders [150 singles]
800 meter run

Time: 25:18.

S. Malik Nelson 09-10-2013 06:33 AM

Re: Malik's Log
 
September 10, 2013

Group Stretch

Cash in

21-15-9
Sit ups
Kbs [53]
Time: 3:14.

WOD
10 min amrap
7 T2B
10 DL [115]
14 box jumps [24]
Rounds: 5 plus 13 box jumps.

S. Malik Nelson 09-11-2013 06:26 AM

Re: Malik's Log
 
September 11, 2013

Group Stretch

Cash In
OHS
5-5-5-5 [45]
Still struggle with form so stuck with bar.

WOD
9/11 Tribute WOD

2001m Run
11 Box Jumps [30]
11 Thrusters [95]
11 Burpee Chest to Bar Pull Up
11 Power Cleans [150]
11 HSPU [22 modified on the box]
11 KBS [70]
11 Toes 2 Bar
11 Deadlifts [150]
11 Push Jerks [95]
2001m Row

Time on the run was 10:17 (usually have to take a break during 800s so pleased went 1.25 miles without stopping).

Time on the row was 8:40.

Overall time was 34:38.

S. Malik Nelson 09-14-2013 10:05 PM

Re: Malik's Log
 
September 14, 2013

Cash In

50 Walking Lunges
50 Push Ups

WOD
4 Rounds
400 Meter Run
12 C2B Pull Ups
18 KBS [70]
24 Sit Ups

Time: 23:53. Harder combo than I expected. Slower than expected.

S. Malik Nelson 09-16-2013 06:19 AM

Re: Malik's Log
 
September 15, 2013

Cash in
Back squat
12-10-8-6-4 [95/115/145/165/175]

WOD
12m AMRAP
2 ring rows/2 dips
4 deadlifts [185]
6 toes to bar

Score: 8 rounds, 4 deadlifts, 2 ring rows [went out of order as was sharing with a partner]

S. Malik Nelson 09-17-2013 06:42 AM

Re: Malik's Log
 
September 17, 2013

Group Stretch

Cash In
10m EMOTM
Odd Minutes-10 KBS [70]
Even Minutes-40 Double Unders [did mix of singles and doubles]

WOD
Run 800m
21-15-9
Wallballs [20]
Pull Ups

Then
Run 800m

Time: 14:34.

S. Malik Nelson 09-18-2013 06:31 AM

Re: Malik's Log
 
September 18, 2013

Group Stretch

Cash In
1m AMRAP Burpees [18]
1m AMRAP Sit Ups [37]

WOD
15-12-9
Shoulder to OH [115]
Box Jumps [24]
1 Rope Climb between rounds

Then
9-12-15
Power Cleans [115]
Box Jumps [24]
1 Rope Climb between rounds

Time: 20:45

S. Malik Nelson 09-20-2013 06:13 AM

Re: Malik's Log
 
September 20, 2013

Group Stretch

Cash In

150 Single Unders
10 Air Squats
120 Single Unders
20 Jumping Lunges
90 Single Unders
30 Mountain Climbers
60 Single Unders
40 Second Plank
30 Single Unders
50 Supermans



WOD
Row 400m
Then
5 Rounds
10 SDHP w/ KB [70]
15 Pump Sit Ups
10 Ring Push Ups
Then
Row 400m

Time: 11:00.

S. Malik Nelson 09-23-2013 06:03 AM

Re: Malik's Log
 
September 22, 2013

Partner Workout

8m AMRAP
15 Ab Mat Situps
Shoulder to Overhead [95]
Score is # of Should to Overheads
Rest 4m
4m AMRAP
Burpee Broad Jumps
Wall Balls [20]
Score is # of Wall Balls
Rest 4m
8m AMRAP
250m Row
Box Jumps [24]
Score is # of Box Jumps

Didn't keep individual score, though our total score was 342 reps.

S. Malik Nelson 09-23-2013 06:05 AM

Re: Malik's Log
 
September 23, 2013

Group Stretch

Cash in
8m Time Cap
Establish 1 rep max clean and jerk [145] (failed at 155)

WOD
3 rounds
15 chest to bar pull ups
30 SDHP w/ KB [70]
15 box jumps [30]

Time: 15:10.

S. Malik Nelson 09-24-2013 06:32 AM

Re: Malik's Log
 
Group Stretch

WOD
2 Clean and Jerk [125]
10 ring dips
10 bar facing burpees
2 c&j [125]
20 kbs [70]
20 pull ups
2 c&j [125]
30 push ups
30 box jumps [24]
2 c&j [125]
40 wall balls [20]
40 sit ups
2 c&j [125]
50 air squats
50 mountain climbers
30 deadlifts [165]
800m run

Time: 28:25.

S. Malik Nelson 09-26-2013 06:48 AM

Re: Malik's Log
 
September 26, 2013

Group Stretch

Cash In
Tabata
Deadlifts [115]
Do NOT go heavier than prescribed weight.
Total reps: 91.

WOD
12m AMRAP
Ascending ladder
3 Shoulder 2 OH [115]
3 Toes 2 Bar
6 Shoulder 2 OH
6 Toes 2 Bar
9
9
12
12
Score is total number of reps completed.
Number of reps: 94.

Optional Cash Out
Row 500m
50 Sit Ups
50 Push Ups
Time: 6:49.

S. Malik Nelson 09-30-2013 06:51 AM

Re: Malik's Log
 
September 29, 2013

Group stretch

Cash in
800m Run
Time: 3:44.

WOD
10 c&j [105]
10 dips
2 rope climbs
8 c&j [115]
10 dips
2 rope climbs
6 c&j [125]
10 dips
2 rope climbs
4 c&j [145]
10 dips
2 rope climbs
2 c&j [155]
10 dips
2 rope climbs

Time: 21:07.

S. Malik Nelson 10-01-2013 06:49 AM

Re: Malik's Log
 
October 1, 2013

Group Stretch

Cash in
1000m Row

WOD
30 Wall Balls [20]

Then
4 rounds
5 sq cleans [115]
10 HR Push ups
15 box jumps [24]
Then
100 double unders [300 singles]

Time: 16:04

S. Malik Nelson 10-02-2013 06:48 AM

Re: Malik's Log
 
October 2, 2013

Group Stretch

Cash In
Run 1 Mile [8:06]

WOD
4m AMRAP
10 KBS [70]
10 Burpees
Results: 2 rounds, 10 KBS, 3 Burpees

1m Rest

4m AMRAP
10 Deadlifts [135]
10 Pistol Squats [band assisted]
Results: 4 rounds, 4 deadlifts

1m Rest

4m AMRAP
10 Knees 2 Elbow
10 Jumping Lunges
Results: 5 rounds, 5 knees to elbow


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