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

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.


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