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

S. Malik Nelson 05-27-2016 07:02 AM

Re: Malik's Log
 
May 27, 2016

Cash In
Tabata
Hollow Rocks
Plank Hold
Sit-Ups

Wod
200 Meter Run
10 Cleans [95]
12 Ring Dips
200 Meter Run
8 Cleans [105]
12 Ring Dips
200 Meter Run
6 Cleans [115]
12 Ring Dips
200 Meter Run
4 Cleans [135]
12 Ring Dips
200 Meter Run
2 Cleans [165]
12 Ring Dips

Time: 18:30

S. Malik Nelson 06-01-2016 11:47 AM

Re: Malik's Log
 
May 30, 2016

Murph

Time: 1 hour, 12 minutes and 59 seconds. 13 minutes slower than last year, but glad to have finished.

S. Malik Nelson 06-06-2016 08:03 AM

Re: Malik's Log
 
June 6, 2016

One week off after Murph. Legs/knees no bueno until Saturday. Of course first day back its nothing but legs.

Cash In
Bench 1x3
[200]

WOD
25 Min Time Cap
15-12-9-6-3
Wall Balls [20]
Box Jumps [24]

then
1 Mile Run

Time: 17:50.

S. Malik Nelson 06-07-2016 08:30 AM

Re: Malik's Log
 
June 7, 2016

Cash In
8 EMOM
Hang Snatch
Power Snatch
Hang Snatch
[75]

MetCon Rx
10 Snatches [75]
20 Sit-Ups
12 Pull-Ups
8 Snatches [75]
20 Sit-Ups
12 Pull-Ups
6 Snatches [85]
20 Sit-Ups
12 Pull-Ups
4 Snatches [95]
20 Sit-Ups
12 Pull-Ups
2 Snatches [105]
20 Sit-Ups
12 Pull-Ups

Time: 16:38. No pain with snatches.

S. Malik Nelson 06-10-2016 06:27 AM

Re: Malik's Log
 
June 10, 2016

MetCon Rx

Score Type:: Total Time


Description:
4 Rounds
400 Meter Run
15 OHS [95] [subbed front squats]
40 Double Unders [subbed 80 singles]
1 Rope Climb

Time: 22:00.

S. Malik Nelson 06-16-2016 01:24 PM

Re: Malik's Log
 
06/11/2016 - MetCon Rx
30 Min AMRAP (Partner WOD) 2 Person Team
30 Push-Ups
30 Box Jump Overs [24]
30 Cleans [135]
30 Wall Balls [20]
30 Burpees
30 T2B
30 Calorie Row
100 Air Squats

727 reps.

S. Malik Nelson 06-16-2016 01:26 PM

Re: Malik's Log
 
06/12/2016 - Cash In
12 Min EMOM
5 Deadlift (Odd Min)
10 HSPU (Even Min) [subbed with box]

MetCon Rx - 06/12/2016 - MetCon Rx
10 Min Time Cap
10 Deadlifts [115]
10 Pull-Ups
12 Deadlifts [135]
10 Pull-Ups
14 Deadlifts [155]
10 Pull-Ups
16 Deadlifts [185]
10 Pull-Ups

Max Deadlifts at [185]

112 reps.

S. Malik Nelson 06-16-2016 01:28 PM

Re: Malik's Log
 
06/15/2016 - Cash In
5 Rounds
Cindy
5 Pull-Ups
10 Push-Ups
15 Air Sqauts

Time: 4:52.

For Time
06/15/2016 - MetCon Rx
15 Min AMRAP
200 Meter Run
1 Rope Climb
5 Deadlifts [135]
1 Squat Clean [135]

6 + 1 (went out for last run but didn't finish in time).

S. Malik Nelson 06-27-2016 07:33 AM

Re: Malik's Log
 
6/25/16

Cash In
12 Min EMOM
Min 1,4,7,10 20 Air Squat
Min 2,5,8,11 5 Deadlifts [135, 155, 175, 205]
Min 3,6,9,12 8 Bar Facing Burpees

15-12-9
Back Squats [95]
Shoulder 2 Overhead [95]

then

15-12-9
Hang Cleans [95]
Chest 2 Bar Pull-Ups

Time: 16:05.

S. Malik Nelson 06-27-2016 07:50 AM

Re: Malik's Log
 
06/27/2016

Cash In
8 Min EMOM
4 Front Squats into 10 Air Squats [95]

4 Rounds
5 Deadlifts [225]
12 Box Jumps [24]
then
4 Rounds
12 HSPU [box]
3 Squat Cleans [135]

Time: 12:12.

S. Malik Nelson 07-06-2016 08:05 AM

Re: Malik's Log
 
07/01/2016 - MetCon Rx
12 Min AMRAP
10 Box Jumps [24]
8 T2B [K2E]
1 Snatch [Power Clean @ 115]

Every Round Increase Snatch Reps by 1
Score is total Reps of Snatches

28 Reps.

S. Malik Nelson 07-06-2016 08:07 AM

Re: Malik's Log
 
07/06/2016 - MetCon Rx
800 Meter Run
then
4 Rounds
12 Wall Balls [20]
35 Double Unders [double singles]
12 Hang Cleans [115]
then
800 Meter Run

Time: 23:25.

07/06/2016 - Cash In
30 Seconds work,30 Seconds Rest
60 Sec On, 60 Rest, 90 Sec On
Planks
Mountain Climbers

S. Malik Nelson 07-06-2016 08:21 AM

Re: Malik's Log
 
07/02/2016 - MetCon Rx
25 Min Partner WOD (2 Person Team)
7 Thruster [75]
7 Pull-Ups
7 Burpees

1 Athlete works a full round before switching

18 rounds Plus 7 reps.

S. Malik Nelson 07-07-2016 06:58 AM

Re: Malik's Log
 
07/07/2016 - MetCon Rx

Score Type:: Total Weight

Description:
5 Rounds
5 Min Interval
3 Rounds of "Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats
Max Rep of Snatches with the Remaining time.
1 Minute Rest

Score is total weight lifted.
Mulitiply the weight by how many times you lifted it.
"Weight can only be changed in different Intervals"

Score: 2,100 [11/6/4/4/3 = 28*75lbs]

S. Malik Nelson 07-11-2016 06:44 AM

Re: Malik's Log
 
07/10/2016 - MetCon Rx
30-20-10
Wall Balls [20]
Bar Facing Burpees
Pull Ups

Time: 20:25.

07/10/2016 - Cash In
10m EMOM
Odd Min - 6 Snatch Grip Deadlifts [125]
Even Min - 4 Touch N Go Snatches [75]

S. Malik Nelson 07-14-2016 12:33 PM

Re: Malik's Log
 
07/13/2016 - MetCon Rx
4 Rounds
12 Wall Balls [20]
12 KBS [53]
12 Deadlifts [205]
12 PU

Time: 17:07.


1 x 1 Push Press
10 Min to Est 1 Rep Max

[145]

S. Malik Nelson 07-18-2016 02:27 PM

Re: Malik's Log
 
07/18/2016 - Cash In
1 x 2 Front Squat
12 Min to Est 2 Rep Max [177]

07/18/2016 - MetCon Rx
25 Minute Time Cap
25 Box Jumps [24]
then
15 Rounds of "Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats
then
25 Box Jumps

After every 5 Rounds
200 Meter Run

Time: 25:57.

S. Malik Nelson 07-21-2016 06:41 AM

Re: Malik's Log
 
07/21/2016 - Cash In

Description:
10m EMOM
10-1
Deadlifts
Increase weight every minute
last rep at [295]

07/21/2016 - MetCon Rx
Score Type:: Rounds and Reps
Description:
17m AMRAP - Partner WOD
12 Box Jump Overs [24]
8 Deadlifts [225]
5 Cal on Assault Bike
3 HSPU [subbed regular pushups]

9 rounds, 12 reps

S. Malik Nelson 07-25-2016 07:15 AM

Re: Malik's Log
 
07/25/2016 - Cash In
Tabata
Air Assault Bike
Sit Ups
Plank

MetCon Rx
Score Type:: Total Time
Description:
18m Time Cap
4 Rounds
15 HSPU [box]
12 Deadlifts [95]
9 Hang Cleans [95]
6 Push Jerks [95]

Time: 14:50.

S. Malik Nelson 07-27-2016 01:24 PM

Re: Malik's Log
 
07/27/2016 - Cash In
Score Type:: Total Time
Description:
Teams of 3
5,000 Meter Row for Time
Time: 20:20.

07/27/2016 - MetCon Rx
Score Type:: Total Time
Description:
25 Min Time Cap
1,200 Meter Run
40 T2B
30 Front Squats [95]
20 Calorie Row
10 Bar Facing Burpees
Time: 18:58.

S. Malik Nelson 07-28-2016 07:16 AM

Re: Malik's Log
 
July 28, 2016

1 x 1 Push Press
Score Type:: Total Weight
Description:
12 Min to Est 1 Rep Max
[145]

MetCon Rx
Score Type:: Total Time
Description:
25 Deadlifts [115]
10 Burpee Box Jump Overs [24]
20 Deadlifts [135]
10 Burpee Box Jump Overs
15 Deadlifts [155]
10 Burpee Box Jump Overs
10 Deadlifts [185]
10 Burpee Box Jumps Overs
5 Deadlifts [225]
50 Air Squats
Time: 13:53.

S. Malik Nelson 08-01-2016 06:18 AM

Re: Malik's Log
 
July 31, 2016

2000m Row
[8:36]
rest 3 minutes
1 Tabata airdyne circuit
[1.2 miles, 34 calories]

S. Malik Nelson 08-01-2016 06:34 AM

Re: Malik's Log
 
08/01/2016 - Cash In
Score Type:: Not Scored
Description:
9 Min EMOM
Min 1,4,7 [12] Cal Row
Min 2,5,8 5 Cleans [95/115/135]
Min 3,6,9 [10] Strict Pull-Ups

08/01/2016 - MetCon Rx
Score Type:: Rounds and Reps
Description:
4 Rounds
1 Min Calorie Row
1 Min Push-Ups
1 Min Squat Cleans [155]
1 Min Deadlifts [155]
1 Min Rest

212 Reps.

S. Malik Nelson 08-03-2016 06:51 AM

Re: Malik's Log
 
8/3/2016

1 x 4 Back Squat
Score Type:: Total Weight
Description:
12 Min to Esp 4 Rep Max Back Squat
[202]

MetCon Rx
Score Type:: Rounds and Reps
Description:
17 Min Amrap
15 Wall Balls [20]
400 Meter Run
1 Bear Complex [105]
15 Sit-Ups

3 rounds + 15 wall balls + run which did not finish in time.

S. Malik Nelson 08-09-2016 08:48 AM

Re: Malik's Log
 
08/06/2016

Total Time
Partner WOD
Partner 1 runs 1 mile while partner 2 does
AMRAP
50 Double Unders
30 Sit Ups
10 Ring Dips
Then Switch

Part 2
Partner 1 800m Run
Partner 2 AMRAP
Then Switch

Part 3
Partner 1 400m Run
Partner 2 AMRAP
Then Switch

When partners switch, they'll start the AMRAP from the where the partner left off. There will be 2 scores to the workout, total time and rounds and reps completed.

I rowed 2000/1000/500 meters and did singles.

9+15.

S. Malik Nelson 08-09-2016 09:06 AM

Re: Malik's Log
 
8/9/16

Group Stretch
Cash In - 1 x 1 Hang Squat Clean
Total Weight
12 Min to Esp 1 Rep Max Hang Squat Clean
[180]

MetCon Rx - 08/08/2016 - MetCon Rx
Rounds and Reps
10 Min Amrap
10 Wall Balls [20]
10 Push-Ups
1 Hang Squat Clean @ 85% of 1 Rep Max [155]

5 + 17.

S. Malik Nelson 08-11-2016 07:06 AM

Re: Malik's Log
 
08/11/2016 - Cash In
Score Type:: Not Scored
Description:
8m EMOM
Odd Minutes - 45 Second Plank Hold
Even Minutes - 20 Air Squats



08/11/2016 - MetCon Rx
Score Type:: Total Time
Description:
2 Rounds
60 Double Unders [120 singles]
30 Cal Row
15 Deadlifts [185]

Then

2 Rounds
30 Box Jump Overs [24]
15 Toes 2 Bar [K2E]

Then

2 Rounds
15 Deadlifts [185]
15 Toes 2 Bar [K2E]

Time: 21:25.

S. Malik Nelson 08-15-2016 03:09 PM

Re: Malik's Log
 
08/15/2016 - Cash In
Score Type:: Total Weight
Description:
8m EMOM
2 Halting Squat Cleans
Pull from the ground, pause at your knees for 2 seconds, then complete the squat clean. Drop each rep. Increase weight each round. Weight [95]

08/15/2016 - MetCon Rx
Score Type:: Total Time
Description:
4 Rounds
40 Double Unders [80 singles]
12 Shoulder 2 OH [95]
8 Hang Cleans [95]
6 Front Squats [95]

Time: 14:46.

S. Malik Nelson 08-17-2016 01:36 PM

Re: Malik's Log
 
08/17/2016 - MetCon Rx
Score Type:: Rounds and Reps
Description:
30 Min AMRAP (3 Person Team)
100 Push-Ups
100 Ring Rows
50 Cleans [115]
50 Calorie Row
25 Burpees
25 Box Jumps [30]

2 Athletes work but only 1 at a time
3rd Athlete runs 200 Meters
Rotate in order

660 reps.

S. Malik Nelson 08-19-2016 07:44 AM

Re: Malik's Log
 
08/19/2016
1 x 2 Bench Press
Score Type:: Total Weight
Description:
12 Min to Est 2 Rep Max Bench Press
[197x2, 202x1]

08/19/2016 - MetCon Rx
Score Type:: Total Time
Description:
25 Min Time Cap
3 Rounds
800 Meter Run [row]
20 Box Jumps [24]
15 Deadlifts [135]
10 Pull-Ups
5 Cleans [135]

Time: 24:31.

S. Malik Nelson 08-25-2016 10:34 AM

Re: Malik's Log
 
08/22/2016 - Cash In
8m EMOM
1 Power Clean
1 Squat Clean
1 Jerk

08/22/2016 - MetCon Rx
25m Time Cap
30 Clean and Jerks [95]
30 Bar Facing Burpees
30 Toes to Bar [K2E]

20 Clean and Jerks [115]
20 Bar Facing Burpees
20 Toes 2 Bar [K2E]

10 Clean and Jerks [125]
10 Bar Facing Burpess
10 Toe 2 Bar [K2E]

Time: 25:10 [didn't do last 10 K2E]

S. Malik Nelson 09-06-2016 10:00 AM

Re: Malik's Log
 
09/06/2016

Cash in
Total Time
1 Mile Run

MetCon
Rounds and Reps
15 Min Amrap
200 Meter Run
5 Bar Facing Burpees
1 Clean & Jerk [95]
15 Air Squats

5 rounds plus full run.

S. Malik Nelson 09-06-2016 10:20 AM

Re: Malik's Log
 
08/26/2016 - MetCon

5 DL [185]
10 Strict Pull-Ups
25 Box Jumps 24/20
200 Meter Run
5 DL
10 Strict Pull-Ups
20 Box Jumps
200 Meter Run
5 DL
10 Strict Pull-Ups
15 Box Jumps
200 Meter Run
5 DL
10 Strict Pull-Ups
10 Box Jumps
200 Meter Run

Time: 13:21

S. Malik Nelson 09-07-2016 09:06 AM

Re: Malik's Log
 
09/07/2016 - MetCon Rx

Score Type:: Total Time

Description:
45 Min Time Cap

10k Row (3 Person Teams)
Athlete that gets off rower goes into a plank hold until 2nd athlete completes 250 meter row

Time: 38:07.

S. Malik Nelson 09-09-2016 07:03 AM

Re: Malik's Log
 
09/08/2016 - Cash In
18 Min EMOM
3 Deadlifts into 3 Bar Facing Burpees (Odd Min)
3 T2B 4 Push-Ups 5 Box Jumps [24] (Even Min)

09/08/2016 - MetCon Rx
10 Min Time Cap
25 Deadlifts [185]
3 Rounds
12 Pull-Ups
12 KBS [44]
then
Deadlifts [225]

Score is as many reps at [225]

11 reps.

S. Malik Nelson 09-12-2016 06:37 AM

Re: Malik's Log
 
09/12/2016 - MetCon
Score Type:: Total Time
Description:
800m Run
80 Double Unders [2x singles]
20 DL [135]
20 Toes 2 Bar [K2E]

600m Run
60 Double Unders
15 DL [155]
15 Toes 2 Bar

400m Run
40 Double Unders
10 DL [185]
10 Toes 2 Bar

200m Run
20 Double Unders
5 DL [225]
5 Toes 2 Bar

Time: 23:12

S. Malik Nelson 09-16-2016 08:45 AM

Re: Malik's Log
 
09/14/2016 - MetCon Rx

Teams of 4

5m AMRAP
Cal Row

5m AMRAP
Burpees

5m AMRAP
Med Ball Cleans [20]

Score is total reps completed as a team. Athletes 1 and 2 will start on the row while athletes 3 and 4 wait until they are finished. Once the first 5 minutes are up, athletes 1 and 2 will move on to burpees and 3 and 4 start the row. Continue this pattern until all 3 stations are done.

427 total reps.

S. Malik Nelson 09-16-2016 09:07 AM

Re: Malik's Log
 
09/16/2016 - Cash In
200m Run [1:03]
30 Second Rest [0:30]
400m Run [2:02]
1 Min Rest [1:00]
800m Run [4:06]
total: 8:41.

09/16/2016 - MetCon
9-15-21-15-9
Hang Cleans [75]
Front Squats [75]

15 Push Ups after each round

Time: 14:56.

S. Malik Nelson 09-19-2016 07:14 AM

Re: Malik's Log
 
09/17/2016 - MetCon Rx
"Santiago"
Partner Wod (2 Person Team)
2650 Meter Row [You can break up row with teammate however you like]

then
6 Rounds
7 Deadlifts [225]
13 Box Jumps [30]
14 Burpees

Partners alternate Rounds but must complete 6 Rounds each

Workout is beiing scored in 2 parts
1st score is when row is completed
2nd score is when all 12 rounds are completed

Total time: 36:41. Completed row is about 10:30.

S. Malik Nelson 09-19-2016 07:16 AM

Re: Malik's Log
 
09/19/2016 - Cash In
6 Rounds
30 Second Plank Hold
20 Second Rest

6 Rounds
20 Second Russian Twist With Med Ball
10 Second Rest


09/19/2016 - MetCon Rx
3 Rounds
5 Min
25 Burpees
Remaining Time Amrap of:
10 Pull-Ups
25 Double Unders [50 singles]

5 rounds, 10 pullups and 31 singles.

2 Min Rest after each round

Score is total rounds & reps of Pul-Ups & Double Unders


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