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

S. Malik Nelson 06-12-2013 06:08 AM

Re: Malik's Log
 
June 12, 2013

Group Stretch

Cash In
OHS
5-5-5-5 [45/55/65/75]
OHS continue to be a challenge for me. I can hold the weight up ok, its just getting good depth that is tough. Started light to work on form.

WOD
15-13-11-9-7-5-3-1
KBS [53]
Ring Dips
Sit Ups
1 Rope Climb between each round

Time: 14:12.

S. Malik Nelson 06-13-2013 07:38 AM

Re: Malik's Log
 
June 13, 2013

Group Stretch

Cash In
2 rounds
1 min Plank Hold
20 Push Ups
Time 3:15.

WOD

4 Rounds

25 Wall Balls
15 Hang Cleans [105]
250 Meter Row

Then

25 Box Jumps
300 singles [Rx was 50 Double Unders]

Time: 27:30.

S. Malik Nelson 06-16-2013 07:45 AM

Re: Malik's Log
 
June 15, 2013

Cash in
Strict press
3-3-3 [75/85/95]

Push press
2-2-2 [85/95/95]

Push jerk
1-1-1 [95/95/95]

WOD
Run 400m
50 push ups
Run 800m
50 KBs [53]
Run 400m
50 Goblet squats [53]

Time: 20:25.

S. Malik Nelson 06-16-2013 07:47 AM

Re: Malik's Log
 
June 16, 2013

Group Stretch

Cash in
5m EMOTM
2 complexes
Snatch Complex
Deadlift
Below knee snatch
High hang snatch
[75]

WOD
DT
5 rounds
12 deadlifts
9 hang power cleans
7 push jerks
[105]
Time: 11:56.

S. Malik Nelson 06-18-2013 06:17 AM

Re: Malik's Log
 
June 17, 2013

Group stretch

Cash in
Run 1 mile [finally, ran without stopping] - unsure of time

Wod
100 pull ups
100 push ups
100 lunges

Time: 20:07.

S. Malik Nelson 06-20-2013 11:50 AM

Re: Malik's Log
 
June 19, 2013

Group stretch

Cash in
Bench Press (first bench press in 20 years!)
10-8-6-4 [95/125/145/165]

WOD
21 ring dips
21 wall balls [20]
3 rope climbs
15 ring dips
15 wall balls [20]
3 rope climbs
9 ring dips
9 wall balls [20]
3 rope climbs

Time: 11:26. Need to get more efficient on rope climbs. Using arms too much and not maximizing the use of my feet technique.

S. Malik Nelson 06-22-2013 08:42 PM

Re: Malik's Log
 
June 21, 2013

Group stretch

Cash In
5m EMOTM
2 Bear complexes [95/95/105/105/105]
Clean/Front Squat/Press/Back Squat/Press

WOD
12m AMRAP
5 HSPU (modified on box)
10 Toes 2 Bar
15 Air Squats

Rounds: 7, 5 HSPU, 2 T2B

S. Malik Nelson 06-23-2013 08:07 AM

Re: Malik's Log
 
June 23, 2013

Group Stretch

WOD
5rds
5 dead lifts [200]
7 chest to bar pull ups
9 bar facing burpees

Time: 10:48. Moving up in weight on the dead lifts. Felt wiped out from them however.

Cash out
500m row sprint

S. Malik Nelson 06-24-2013 07:50 AM

Re: Malik's Log
 
June 24, 2013

Group stretch

Cash in
Run 800m Fast pace

WOD
3 rounds
30 back squats [85]
20 hand release push ups
10 snatches [85]

Tried to get 105 (failed) and 95 (failed) on snatches. Form was not there, so went with 85.

Time: 14:25. Legs felt sluggish this morning.

S. Malik Nelson 06-26-2013 06:52 AM

Re: Malik's Log
 
June 25, 2013

Group Stretch

Cash In

10 min
30 Double Unders every minute on the minute [single, single, double, etc]

WOD
12 Min Ladder
3 Hang Cleans [105]
3 Box Jumps
3 Shoulder to Overhead [105]

6 Hang Cleans
6 Box Jumps
6 Shoulder to Overhead

Etc.....Reps go up by 3 after each Round

Reps: 110


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