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

S. Malik Nelson 07-31-2013 06:25 AM

Re: Malik's Log
 
July 31, 2013

Cash In
8m EMOTM
Snatch Complex
1 snatch high pull
1 power snatch
1 snatch
Snatches remain a challenge for me. Worked on form and went light with 65.


WOD
3rds
10 HSPU [modified on box]
30 KBS [70]
90 double unders [modified 3x = 270]

Then
800m run

Time: 23:17. Need to get HSPU and double unders by the end of the year.

S. Malik Nelson 08-01-2013 06:22 AM

Re: Malik's Log
 
August 1, 2013

Group Stretch

Cash In
10m EMOTM
1 clean and jerk every minute, working up to 1 rep max
Minute 9 and 10 should be 1 rep max attempt [worked up to 145]

WOD
60 Knees to Elbow
50 Burpees
40 Push Press [75]
30 Ring Dips
20 DB Squat Cleans [35]
10 L-Sit Pull Ups
Then
30 foot farmers carry [90 each arm plus farmers carry bar]

Time: 23:44

S. Malik Nelson 08-02-2013 06:10 AM

Re: Malik's Log
 
August 2, 2013

Group Stretch

Cash in
2 rounds
1 min plank hold
50 double unders [didn't really count, would do single, single, double, single, etc]

WOD
21-15-9
Thrusters [95]
Box jumps [24]
2 rope climbs after every round

Time: 13:22. Thrusters really take it out of me. Put my two weaknesses in one - front squats and pressing overhead work. But glad I Rx'd it. Rope climbs are getting much easier - footwork is vastly improved.

S. Malik Nelson 08-04-2013 08:47 AM

Re: Malik's Log
 
August 4, 2013

Group stretch

WOD
25 toes to bar
50 air squats
75 sit ups
100 double unders [300 singles]
Run 800
100 double unders [300 singles]
75 walking lunges
50 med ball slams [20]
25 wall balls [20]

Time: 26:07. Need to improve on toes to bar [get swing better], double unders and wall balls. Run felt sluggish this morning.

S. Malik Nelson 08-07-2013 06:35 AM

Re: Malik's Log
 
August 7, 2013

Group Stretch

WOD
“Eva”
5 rounds
Run 800m
30 KBS [70]
30 Pull Ups

45m time cap

This was a monster. Did four full rounds plus 400m run. If I didn't have a time cap, probably would have taken me about 60 minutes. What a beast.

S. Malik Nelson 08-09-2013 05:57 AM

Re: Malik's Log
 
August 9, 2013 ("Post EVA")

Cash In
30 OH Walking Lunges with Barbell [just used bar, 45]

WOD
20 Goblet squats w/DB [35]
10 DB Snatches alternate hands [50]
30 knees to elbow
10 DB Snatches [50]
40 OH Lunges w/Med Ball [20]
10 DB Snatches [50]
50 Wall Balls [20]

Time: 15:18. Made decent time until I got to the wall balls. These slowed me up considerably. I realized why I hate them - they are just like thrusters, which also give me trouble.

S. Malik Nelson 08-11-2013 08:10 AM

Re: Malik's Log
 
August 11, 2013

Cash In
Tabata
Push Ups
Air Squats
Score is lowest reps. Push ups = 5, air squats = 13.

WOD
400 Meter Run
21 KB SDHP [70]
21 Burpees
400 Meter Run
15 KB SDHP [70]
15 Burpees
400 Meter Run
9 KB SDHP [70]
9 Burpees

Time: 13:56.

S. Malik Nelson 08-14-2013 05:49 PM

Re: Malik's Log
 
August 12, 2013

Group Stretch

Cash in
Front Squat
10-8-6-4 [65/85/105/125]

WOD
4 rounds
10 deadlifts [135]
15 hang cleans [125]
20 burpees

Time: 19:45.

S. Malik Nelson 08-14-2013 05:51 PM

Re: Malik's Log
 
August 13, 2013

Group Stretch

WOD
21-15-9
Back squats [95]
Box jumps [24]

15-12-9
Push press [95]
Pull ups

9-6-3
Snatch [95]
Stone 2 Shoulder [unsure, told roughly 80]

Time: 26:15

S. Malik Nelson 08-16-2013 04:36 PM

Re: Malik's Log
 
August 15, 2013

A. Strict Press…….build to a max [135]
B. AMRAP ring dips in 5 minutes…begin with 1 unbroken max set [14/44]
-
10 RFT:
5 TTB
10 HRPU

Time: 11:20. First three sets were done with 10 TTB. Thought it was 10/10...

Visiting my friends at Crossfit Athletics Southside Pittsburgh. Good team over there.


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