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

S. Malik Nelson 07-16-2013 12:45 PM

Re: Malik's Log
 
JUne 15, 2015

Group Stretch

Cash in
Front squat
8-6-4-2 [95/115/135/155]

WOD
4rds
12 DB Snatches [50]
3 rope climbs
12 pull ups

Then
500 row
300 singles

Time: 25:50. This was surprisingly difficult.

S. Malik Nelson 07-17-2013 06:59 AM

Re: Malik's Log
 
July 16, 2013

Group Stretch

WOD
30 Back Squats [125]
Then

3 rounds
15 HR Push Ups
30 sit ups
45 mountain climbers

Then
30 power cleans (same weight as back squats)

Time: 20:28. Need to work on depth with back squats.

S. Malik Nelson 07-18-2013 06:03 AM

Re: Malik's Log
 
July 18, 2013

Group Stretch

5 min Deadlift PVC practice

WOD
4 rounds
7 deadlifts [205]
14 ring dips
21 wall balls [20]
400m run

Time: 23:32.

S. Malik Nelson 07-19-2013 07:08 AM

Re: Malik's Log
 
July 19, 2013

Group Stretch

Cash In
Tabata
Handstand Hold [failed endlessly....couldn't kick legs up]
Pump Sit-ups [straight leg, as you come up move legs to butterfly position]

WOD
21-15-9
Hang Cleans [115] (Rx'd weight)
Goblet Squats [44]
Pull-ups
150 Singles after each set of 21-15-9

Time: 16:32.

S. Malik Nelson 07-22-2013 06:13 AM

Re: Malik's Log
 
July 20, 2013

Group Stretch

Cash In
Tabata
Double Unders

WOD
Partner WOD
15 Min Amrap
10 Push Ups
20 KB SDHP [70]
30 Sit Ups [15] (plate overhead)

While Your Partner is doing Med Ball Cleans [20]
Rotate every Round

Your score is total number of Med Ball Cleans

Our score was 138 reps. In the 15 minutes I did two full rounds of the first rep scheme, and did 77 Med Ball Cleans.

S. Malik Nelson 07-22-2013 06:15 AM

Re: Malik's Log
 
July 21, 2013

Group Stretch

Cash In
Team Rowing Relay Race with KB Hold [70]
3 rounds of 250m rows with 3 rounds of KB Hold while partner rows

WOD
4 Rounds
5 Thruster [75]
10 Power Hang Cleans [75]
15 Front Squats [75]
20 Bar Facing Burpees

Time: 23:42.

S. Malik Nelson 07-24-2013 06:00 AM

Re: Malik's Log
 
July 24, 2013

Group Stretch

Cash In
2 Rounds
400 Meter Run
3 Atlas Stone 2 Shoulder [unsure, but think about 90lbs]

WOD
10 Minute Time Cap
50 Wall Balls [20]
3 P.Cleans [135]
3 Ring Dips
6 P.Cleans
6 Ring Dips
9 P.Cleans
9 Ring Dips
12 P.Cleans
12 Ring Dips
5 Muscle Ups or 20 Pull-Ups
Repeat Order if your finished before 10 Minutes

Score was 99. Got to 12 power cleans and 1 ring dip.

S. Malik Nelson 07-26-2013 06:09 AM

Re: Malik's Log
 
July 26, 2013

Group Stretch

Cash In
2 Rounds
500 Meter Row
25 Push-Ups

WOD
12 Min Amrap
5 Front Squats [135]
100 Meter Sprint
10 Deadlifts [135]

Four rounds, plus 1 front squat. Front squats are a major weakness, but wanted to RX it and not worry about my score.

Did better with my rows. On other row drills, had been using short, fast movements, which got me decent times, but left me completely wiped out and fried...with an unsettling shaking like my nervous system had been trashed.... Coach suggested longer, deeper pulls with a 1 second pause at the end and a full extension toward the wheel. Psychologically I thought my time would stink but it actually improved and I was reasonably fresh to do the WOD.

S. Malik Nelson 07-29-2013 06:12 AM

Re: Malik's Log
 
July 28, 2013

Group Stretch

WOD
Run 1 mile [ran it in 7:41]
4 rounds
20 toes to Bar
8 snatches [75]

Probably could have gone heavier on the snatches, but they aggravate my left shoulder and I'm trying to work on form with bar staying close to my body. It was still challenging however. Was glad I ran the mile straight. Coach gave a new technique to try and my knees didn't ache as much.

Time was 22:41.

S. Malik Nelson 07-29-2013 06:14 AM

Re: Malik's Log
 
July 29, 2013

Group Stretch

Cash in
Max effort back squat [225] - got 5 reps. Wanted to Rx and it felt heavy.

WOD
5 rds of Cindy
5 chest to bar pull ups
10 HR Push Ups
15 squats

Then
15 deadlifts [215] - moved up 10lbs on deadlifts. Felt ok. Will try 220 next time.

Then
5 rds of Cindy
5 chest to bar pull ups
10 HR Push Ups
15 squats

Note from coaches: We know Cindy isnít chest to bar pull ups but do them anyway.

Time: 15:53.


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