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

S. Malik Nelson 06-27-2013 06:44 AM

Re: Malik's Log
 
June 27, 2013

Group Stretch

WOD
“JT”
21-15-9
HSPU [modified]
Ring dips
Push ups

Time: 10:51. Much more difficult than I thought.

S. Malik Nelson 06-28-2013 05:48 AM

Re: Malik's Log
 
June 28, 2013

Group Stretch

Cash in
Tabata
Sit ups
Box jumps

Score is lowest number of rep in a round.
Sit ups: 11. Box Jumps: 7.

WOD
12 min time cap
100 burpees
Then KB swings with remaining time [70]

Score is KB swings completed

Rx'd today. Score was 13.

Finished the burpees in 10:45. 13:15 was last 100 burpees time done on March 16, 2013.

S. Malik Nelson 07-03-2013 07:55 AM

Re: Malik's Log
 
July 2, 2013

A few days off traveling. Back at it last night.

Group Stretch

Cash in
5m EMOTM
6 Power Snatches [75]

WOD
4rds
5 push press [95]
15 front squats [95]
25 hand release Push Ups

Time: 16:03.

S. Malik Nelson 07-03-2013 05:43 PM

Re: Malik's Log
 
July 3, 2013

Group Stretch

Cash In
Row 500m
30 med ball cleans
Row 500m
30 med ball slams
20 burpees

WOD
20m Time Cap
400m walking lunges w/plate OH [25]
With time remaining amrap burpees

Score is burpees completed

Score :)

S. Malik Nelson 07-04-2013 08:04 AM

Re: Malik's Log
 
July 4, 2013

Group Stretch

Partner WOD
42-30-18
Hang cleans [115]
Box jumps
400 meter run (both)
42-30-18
Pull ups
Sit ups
400 meter run (both)
42-30-18
KBS [70]
Hspu [I scaled to modified on a box pike position]
400 meter run (both)

We split the 42 reps into 7/7/7/7/7/7(each did 3 sets of 7 reps), the 30 reps into 5/5/5/5/5/5 (each did 3 sets of 5 reps), and the 18 reps into 9/9 (each did 1 set of 9). Each partner must do equal reps!

Partner time was 29:52. Fastest/slowest times were 28:52 and 51:05. Felt good with time.

S. Malik Nelson 07-07-2013 02:31 PM

Re: Malik's Log
 
July 7, 2013

Group Stretch

Cash in
OHS
5-5-5 [worked on form used 45]

WOD
5 rounds
50m shuttle sprint
8 power cleans [115]
16 pull ups

Time: 18:51

S. Malik Nelson 07-09-2013 11:09 AM

Re: Malik's Log
 
July 8, 2013

Group Stretch

Cash in
Bench press
12-8-6-4 [115/135/155/185]

WOD
12 AMRAP
50 wall balls
3 rope climbs
50 double unders [did 150 singles]
3 rope climbs
50 burpees
3 rope climbs

Repeat until the time expires

Score: 141 reps. Did up to 35 burpees.

S. Malik Nelson 07-09-2013 04:17 PM

Re: Malik's Log
 
July 9, 2013

Group Stretch

Cash in
8m EMOTM
2 deadlifts
1 squat clean
2 push jerks
[95] - I'm much stronger with deadlifts, but relatively weak with squat cleans and push jerks, so went fairly light.

WOD
21-18-15-12-9-6-3
KBS [70]
HR Push Ups
Box Jumps [30]

RX'd today. It was a tough one. Time: 19:58. Wanted to beat 22 minutes so I'm pleased.

S. Malik Nelson 07-11-2013 08:13 AM

Re: Malik's Log
 
July 11, 2013

Group Stretch

Cash in
2 rounds
15Mb slams [20]
15Mb cleans [20]

WOD
4 rds
12 DL [135]
10 Strict pull ups
12 Back Squats [135]
2 min plank hold

Liked this one. The DL weight was fine as were the pullups. The back squats were tough. Need to work on leg strength much more.

Time: 14:04, Rx'd.

S. Malik Nelson 07-12-2013 06:01 AM

Re: Malik's Log
 
July 12, 2013

Group Stretch

3 min
PVC clean and jerk movement prep

WOD
Run 800m
15 clean and jerks [105]
Row 800m
15 clean and jerks [105]
Run 800m

Should probably have gone heavier on the clean and jerks, though they were hard for me at this weight. Cleaning is ok, but pressing overhead needs work. Will try 115 next time.

Time: 19:29.


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