CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Malik's Log (https://board.crossfit.com/showthread.php?t=81018)

S. Malik Nelson 10-04-2013 07:18 AM

Re: Malik's Log
 
October 4, 2013

Group Stretch

Cash in
10m to find 1 rep max clean
Worked up to [165]. Failed at [175].

WOD
12m Time Cap
3 burpees
3 box jumps [24]
3 ring dips
6
6
6
Keep climbing the ladder

Score: 15 rounds, 18 burpees, 1 box jump [154]

S. Malik Nelson 10-05-2013 09:13 AM

Re: Malik's Log
 
October 5, 2013

Barbells for Boobs Workout

Grace

30 clean and jerks for time
[115]

Time: 5:00. Fastest time I saw was 2:01 at [135].

S. Malik Nelson 10-07-2013 08:26 AM

Re: Malik's Log
 
October 7, 2013

WOD
30 bk squats [135]
400 meter run
40 dbl unders [120 singles]
30 burpees
20 T2B
10 shoulder 2 Overhead [135]
30 DL’s [165]

Time: 17:52.

Didn't want to get up and do this one. Had a negative attitude towards my ability before I even started. Allowed my mind to let that negativity in. It showed. Afterwards, Coach said I needed to have more confidence in that workout and use more weight that he knows (as do I) I am capable of doing. Coach gave me some tips on controlling the mind. Very disappointed before Coach even spoke to me. Don't like letting him down.

S. Malik Nelson 10-10-2013 06:41 AM

Re: Malik's Log
 
October 10, 2013

Group Stretch

Cash in
Run 400m
Rest 1min
Run 400m

WOD
3 rounds
40 wall balls [20]
20 KB swings [70]
15 ring rows

Time: 17:06

S. Malik Nelson 10-14-2013 06:37 AM

Re: Malik's Log
 
October 12, 2013

Group Stretch

Cash in
Tabata
Sit ups
Double unders

WOD
"Jackie"
Row 1000m [3:41]
50 thrusters [45]
30 pull ups

Time: 10:30.

S. Malik Nelson 10-15-2013 06:18 AM

Re: Malik's Log
 
October 15, 2013

Group Stretch

Cash in
30 weighted sit ups (use a dumbbell, hold by your chest) [25]
30 double unders [triple singles]
20
20
10
10

WOD
30 thrusters [95]
30 pull ups
30 power cleans [95]
30 burpees
30 jerks [95]
30 box jumps [24]

Time: 22:34.

S. Malik Nelson 10-16-2013 05:48 PM

Re: Malik's Log
 
October 16, 2013

Cash In

Row 500m [1:42]

Then as a group
Burgener Warm Up


4 Rounds
10 Snatches [75]
10 Ring Dips
Run 400m

Time: 14:58.

S. Malik Nelson 10-17-2013 06:49 AM

Re: Malik's Log
 
October 17, 2013

Group Stretch

WOD
40 min time cap
3 Rds
Run 800m
50 burpees
50 box jumps [24]

Time: 38:58. On paper was shooting for 13 minutes a round so pleased with the score. Runs were slow (4 1/2 minutes each), burpees so-so but was able to make up time on the box jumps.

S. Malik Nelson 10-21-2013 06:09 AM

Re: Malik's Log
 
October 20, 2013

Group Stretch

Cash In
8 Mim
EMOTM
5 Clean & Jerks [95]

WOD
5 Rds
5 OHS [65]
10 T2B
15 Box Jumps [30]
60 Singles

Time 15:50. Really trying to get form down on OHS. I can get down past parallel with back squats and front squats, but best with OHS is a 1/4 squat.

S. Malik Nelson 10-22-2013 07:33 AM

Re: Malik's Log
 
October 22, 2013

Group Stretch

Cash In
8m EMOTM
1 deadlift
1 hang squat clean
1 front squat
[115] - I see how faster elbows and getting under the bar faster help a lot.

WOD
12m AMRAP
3 power cleans [145]
3 ring dips
6 power cleans
6 ring dips
9
9
12
12
15
15

Got 74 reps, 12 full rounds + 14 power cleans.

S. Malik Nelson 10-23-2013 06:26 AM

Re: Malik's Log
 
October 23, 2013

Group Stretch

Cash in
8-7-6-5-4-3-2-1
KBS [70]
Toes 2 Bar

WOD
Run 1mile
Row 2000m
Run 800m
Row 1000m
Run 400m
Row 500m

Time: 31:16. Before the WOD, my goal was 28 minutes. Halfway through the WOD, my goal was 30 minutes. A little slower than I'd like but I'm glad I finished.

S. Malik Nelson 10-26-2013 05:00 PM

Re: Malik's Log
 
October 26, 2013

Group stretch

Cash in
Run 800m

WOD
4 rounds
10 push jerks [125]
10 KBS [70]
10 rings rows

Time: 15:25

S. Malik Nelson 10-28-2013 06:08 AM

Re: Malik's Log
 
October 27, 2013

Group Stretch

Cash in
10-9-8...1
Push ups/Ring Dips/Squats
Time: 5:23.

WOD
"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

Time: 12:20.

S. Malik Nelson 10-29-2013 06:02 AM

Re: Malik's Log
 
October 29, 2013

Group Stretch

Cash In
2rd Rds
75 Double Unders
50 Mountain Climbers

WOD
10-9-8-7-6-5-4-3-2-1
Power Cleans [155]
Bar Facing Burpees
1 Rope climb in after each round

Time: 23:20.

S. Malik Nelson 11-05-2013 09:54 AM

Re: Malik's Log
 
November 4, 2013

Five days off (planned). Wanted to see how I felt with some time off as I've read about the benefits of time off every few months. Did absolutely nothing for several days, including not eating too clean over the weekend as I was away from home and sleeping rather poorly the last two nights.

Group stretch

Cash in
8m EMOTM
1 clean pull
1 clean and jerk
[125]

WOD
4 rounds
10 shoulder to OH [135]
15 toes 2 bar
20 KB swings [70]

Time: 26:44. By far the slowest in all 8 classes. Times averaged around 15-20 minutes. The Rx was [155]. Overhead work is a weakness, so I'm trying to add more weight.

S. Malik Nelson 11-07-2013 07:49 AM

Re: Malik's Log
 
November 7, 2013

Group Stretch

WOD
Run 400
12 squat cleans [135]
8 chest to bar pull ups/8 ring dips
Run 400
9 squat cleans [135]
6 chest to bar pull ups/6 ring dips
Run 400
6 squat cleans [135]
4 chest to bar pull ups/4 ring dips
Run 400
3 squat cleans [135]
2 chest to bar pull ups/2 ring dips

Time: 21:43.

S. Malik Nelson 11-08-2013 07:31 AM

Re: Malik's Log
 
November 8, 2013

Group Stretch

Cash in
Split jerk push presses
4-4-4
[95]

WOD
4 rounds
10 hspu [modified on box]
15 knees 2 elbow
10 burpee box jump overs [24]
Then
100 double unders [modified to 300 singles]

Time: 13:21.

S. Malik Nelson 11-10-2013 10:31 AM

Re: Malik's Log
 
November 9, 2013

Group Stretch

Cash in
6 – 50 yard sand bag sprints

WOD
15 deadlifts [205]
Then
4 rounds
10 hang cleans [115]
10 shoulder to OH [115]
Then
15 deadlifts [205]

Time: 17:07.

S. Malik Nelson 11-11-2013 07:05 AM

Re: Malik's Log
 
November 11, 2013

Group Stretch

In honor of Veterans Day,

“White”
5 Rounds
3 Rope Climbs
10 T2B
21 Walking Lunges [45]
Run 400 Meters

Time: 33:57.

S. Malik Nelson 11-12-2013 09:43 AM

Re: Malik's Log
 
November 12, 2013

Group Stretch

Cash in
10m to work to a heavy single squat clean [165]

4 rounds
1min max effort thrusters [95]
:30 second rest
1min max effort KB swings [70]
:30 second rest
1min max effort burpee over the box [24]
:30 second rest

Thrusters: 13/8/6/6 = 33
KBS: 17/12/14/15 = 58
Burpees: 9/9/9/9 = 36

Total score: 127.

S. Malik Nelson 11-13-2013 07:52 AM

Re: Malik's Log
 
November 13, 2013

Group Stretch

WOD
200m Run
10 ground to OH [115]
10 chest 2 bar pull ups
10 KB SDHP [70]
200m Run
10 Ground to OH [135]
10 chest 2 bar pull ups
10 KB SDHP [70]
200m Run
10 ground to OH [145]
10 chest 2 bar pull ups
10 KB SDHP [70]

Time: 21:58.

Cash out
800m Row

Time: 3:10.

S. Malik Nelson 11-18-2013 08:48 AM

Re: Malik's Log
 
November 17, 2013

Group Stretch

Cash In
100 double unders [didn't really count, worked on double unders for 10 minutes]
100 sit ups

WOD
Tabata
Row
Push press [95]
Pull ups
Burpees


Score was lowest number of reps in a given round, except for the row which was calories.

Score: Row [57], Push Press [3], Pull Ups [5], Burpees [4]

S. Malik Nelson 11-21-2013 10:07 AM

Re: Malik's Log
 
November 21, 2013

Have had significant left shoulder pain the past few days. Usually I'm able to rest it and it goes away after a day or so. This time feels different so I went to a specialist yesterday to get it checked out. Luckily its nothing major according to the X-rays, and its due to muscular tightness. Did PT yesterday and have a session tomorrow and Monday.

The more I don't do anything the worse it feels. The last few days there has been a lot of overhead work and I've sat it out. Decided last night to show up this morning and do the general warm up and row. Often I find that getting the blood flowing, though painful, seems to speed up the healing process. Today's wod was a 15 minute amrap. My goal was to row 4000 meters in those 15 minutes.

Group Stretch
Extra band work on shoulders.

WOD
Row 4000m for time

Time: 17:04.

S. Malik Nelson 11-22-2013 07:33 AM

Re: Malik's Log
 
November 22, 2013

Group Stretch

Cash in
Back squat
10-8-6-4 [135/155/175/185]

WOD
800m row
Then
4 rounds
10 shoulder to OH [95]
20 air squats
40 double unders [triples]

Went light and really took my time on the overhead work. Shoulders felt great this morning after some massage, heat from a hot water bottle and tiger balm last night. I'm getting them worked on this afternoon and am not touching them until Monday.

Time: 18:03.

S. Malik Nelson 11-26-2013 07:21 AM

Re: Malik's Log
 
November 26, 2013

Had a bit of a set back the last few days with the left shoulder. Getting it worked on every other day and am taking it easy. Yesterday's WOD was all shoulder work so I sat it out. Today's was snatches. But rather than sit it out, I subbed in some other stuff that seemed to not irritate my shoulder. Pressing/OHS seems to irritate it, but pushups, pullups is fine.

Group Stretch

Cash In
Snatch Complex
8m EMOTM
1 power snatch
2 hang sq snatch
[PVC]

WOD
30 burpees
30 snatches [subbed 30 pullups]
20 burpees
20 snatches [subbed 20 pullups]
10 burpees
10 snatches [subbed 10 pullups]

Added a 500m row at the end.

Time: 15:52.

S. Malik Nelson 12-01-2013 09:54 AM

Re: Malik's Log
 
November 27, 2013

Group Stretch

Cash in
8m EMOTM
5 squat cleans 155/105

WOD
50-40-30-20-10
Wall Balls [subbed 75 lbs back squat]
Push Ups
Sit ups

Time: 27:35.

Shoulder still bothering me so did not do cash in nor wall balls.

S. Malik Nelson 12-01-2013 10:02 AM

Re: Malik's Log
 
November 28, 2013

Thanksgiving Day Massacre Partner Workout

Teams of 3. One person ran with a 15 lbs plate for 800m. Other partners either were doing barbell movements (I stuck with 95 lbs deadlifts) or bodyweight movements (I did situps, rope climbs, squats, pushups). Total amount of work was 45 minutes. Switched on every 800m run.

S. Malik Nelson 12-01-2013 10:05 AM

Re: Malik's Log
 
November 30, 2013

Group Stretch

Cash In
12m to work up to a 1 rep max snatch
[used pvc pipe due to shoulder issues and stretched a lot]

WOD
12m AMRAP
3 pull ups
3 front squats [115]
3 burpees
6
6
6
9
9
9

Pullups do not inflame my shoulder so was able to do those. Score: 90 reps. Way too slow on the front squats.

S. Malik Nelson 12-02-2013 02:15 PM

Re: Malik's Log
 
December 2, 2013

Group Stretch

Cash In
6 Band Runs

WOD
Francos 21
21 thrusters [subbed front squats @ 95]
21 box jumps [24]
21 push ups
21 OHS [subbed deadlifts @ 95]
21 pull ups
21 burpees
21 hang cleans [95]
21 sit ups
21 wall balls [10]
21 push press [95]
21 ring dips
21 knees 2 elbow
2 min plank

Subbed out thrusters and OHS due to shoulder, which is improving. Said I'd try wall balls but at [10] and tried push presses, which were ok at that weight.

Time: 24:45.

S. Malik Nelson 12-03-2013 07:27 AM

Re: Malik's Log
 
December 3, 2013

Group Stretch

Cash in
8m EMOTM
1 hang clean [95]
1 hang squat clean [95]
1 jerk [95]

WOD
1000m Row [4:02]
Then
4 rounds
7 snatches [subbed [185] deadlifts]
14 pistol squats [30 air squats scaled]
21 hr push ups

Time: 17:07. Shoulder feeling much better. Still didn't want to chance it with snatches just yet. Probably going to rest it another full week.

S. Malik Nelson 12-05-2013 07:43 PM

Re: Malik's Log
 
December 4, 2013

Group Stretch

Cash in
5m EMOTM
8 deadlifts [185]

WOD
4 rounds
10 hang cleans [135]
20 Box jumps [24]
400m run

Time: 21:46.

S. Malik Nelson 12-05-2013 07:49 PM

Re: Malik's Log
 
December 5, 2013

Group Stretch

Cash in
8m EMOTM
1 power snatch
1 squat snatch
2 OHS

Worked with a PVC pipe. Shoulder feels much better.

WOD
21-15-9
Squat clean thrusters [95]*
Pull ups
*bar must touch the ground every time*

Was only planning to stretch out since I did my three days on. But figured I'd give it a try. The bar touching the ground made it much tougher as I didn't drop the weight from the top but brought it down in a controlled fashion.

Time: 13:06. Felt I should have been in the 10 minute range given the additional work requirement so not pleased, but my squat cleans are getting so much better so I'm pleased with that.

S. Malik Nelson 12-08-2013 02:30 PM

Re: Malik's Log
 
December 7, 2013

Group Stretch

Cash in
800m Run

WOD
30 front squats [115]
Then
3 rounds
10 KB swings [53]
10 bar facing burpees
10 hang cleans [115]
Then
30 front squats [115]

First time doing KB swings in a few weeks due to shoulder issues. Tried out the 53 lb bell and it felt great. Will stay there for two weeks before moving back up to the 70 pounder.

Time: 18:30.

S. Malik Nelson 12-09-2013 09:12 AM

Re: Malik's Log
 
December 9, 2013

Group Stretch

Cash in
10m EMOTM
5 touch and go power cleans [135]

Failed on last rep of final minute and had 5 burpee penalty. Completely mental.

WOD
4 rounds
10 deadlifts [155]
10 push press [95]
10 chest 2 bar pull ups

Did Rx weight on deadlifts but keeping overhead work light so set up two bars.

Time: 11:43.

S. Malik Nelson 12-11-2013 07:06 AM

Re: Malik's Log
 
December 11, 2013

Group Stretch

Cash In
8m EMOTM
1 deadlift
2 Hang cleans
1 touch n go squat clean
started at [95] working up to [135]

WOD
100 double unders [300 singles]
75 Sit Ups
50 push ups
25 Box Jumps
25 Toes 2 Bar
50 KB Swings [53]
75 Jumping Lunges [did walking lunges]
100 double unders [300 singles]

Time: 21:45.

S. Malik Nelson 12-15-2013 06:34 PM

Re: Malik's Log
 
December 13, 2013

Warm-up

Group Stretch


Weightlifting

Front Squat (5-5-3-3-3) [95/115/135/145/145]

Metcon

Metcon (Time)

4 Rounds
20 Wallballs [20]
15 Burpees
10 DB Snatches [35]

[50] felt fine in the right arm but very unstable in left shoulder, so used [35]

Time: 15:30

S. Malik Nelson 12-15-2013 06:52 PM

Re: Malik's Log
 
December 15, 2013

Warm-up

Group Stretch


Weightlifting

Bench Press (5-5-5-3-3) [135/155/165/185/195]

Metcon

Metcon (Time)

9m Time Cap
25 Power Cleans [95]
25 Box Jump Overs
25 Power Cleans [125]
25 Box Jump

Did not finish. Result was 18 box jumps, so 7 short of finishing. Should have finished so disappointed

S. Malik Nelson 12-17-2013 07:31 AM

Re: Malik's Log
 
December 16, 2013

Warm-up
Group Stretch


Weightlifting
Bear Complex (8m EMOTM 1 Rep per Minute)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
[95]

Metcon
Metcon (Time)
4 Rounds
15 Pull Ups
10 Deadlifts [205]
15 Push Ups
Then
100 Double Unders [300 singles]

Time: 13:55.

S. Malik Nelson 12-19-2013 06:51 AM

Re: Malik's Log
 
December 18, 2013

Warm-up
Group Stretch


Weightlifting
Overhead Squat (5-5-5-5) [45/55/65/75]. Need to work on flexibility here.

Metcon
Metcon (Time)
50 Burpees
Then
5 Rounds
3 Power Cleans [135]
2 Muscle Ups [3 pullups/3 ring dips]
15 Box Jumps [24]

Time: 14:51.

S. Malik Nelson 12-20-2013 07:23 AM

Re: Malik's Log
 
December 19, 2013

Warm-up
Group Stretch


Gymnastics
Tabata
Double Unders
Plank Holds
[Practiced a lot with the DUs, with a lot of fails. For some reason, I can do a double under but then on the second one I fall back on my heels and fail.]


Metcon
Metcon (AMRAP – Reps)
12m AMRAP
80 Air squats
10 Hang cleans [115]
60 Jumping lunges
20 Hang cleans [115]
40 Push ups
30 Hang cleans [115]
20 Pull ups

Repeat until time is up

Got 211 reps [up to 1 Hang Clean in final set of them]


All times are GMT -7. The time now is 09:03 AM.


CrossFit is a registered trademark of CrossFit Inc.