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

S. Malik Nelson 05-19-2014 06:13 AM

Re: Malik's Log
 
May 18, 2014

40 Burpees
then
4 Rounds
10 HSPUs [modified on box]
10 Front Squats [115]
10 Shoulder to OH [115]

Time: 22:40

S. Malik Nelson 05-20-2014 05:26 AM

Re: Malik's Log
 
May 19, 2014

Warm-up
Group Stretch

Cash In
Practice Atlas Stone Lifts

Metcon
Metcon (Time)

30 Minute Time Cap
5 Rounds
400 Meter Run
5 Atlas Stone Lifts (Ground 2 Shoulders)
10 Strict Press [75]
15 Push-Ups

Time: 28:10.

S. Malik Nelson 05-21-2014 06:20 AM

Re: Malik's Log
 
May 20, 2014

Warm-up
Group Stretch

Cash In
Back Squat (4-4-4-4)

Metcon
Metcon (AMRAP - Reps)

15 Min Time Cap

2 Rounds
25 Deadlifts [135]
25 Box Jumps 24/20
25 Hang Cleans [135]
25 T2B
25 Burpees
25 Air Squats

Then
AMRAP Double Unders

Score: 186 reps. Did one round plus 25 deads and 11 box jumps. The hang cleans slowed me down, felt heavy.

S. Malik Nelson 05-22-2014 06:39 AM

Re: Malik's Log
 
May 21, 2014

Warm-up
Group Stretch

Cash In
12 Min
Find your 1 rep Max Clean
PR of [195]

Metcon
Metcon (Time)

18-15-12-9-6-3
Thrusters [95]
Ring Dips
Pump Sit-Ups

Time: 18:47.

S. Malik Nelson 05-28-2014 06:29 AM

Re: Malik's Log
 
May 24, 2014

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Time: 56:03.

Traveling last weekend but had to do Murph. Enjoyed dropping in with Chris Kerrigan and his team at CrossFit Laurel Highlands, in Scottdale, PA on Saturday. Really good, solid folks over there. Very friendly and was treated like a member right away.

S. Malik Nelson 05-29-2014 06:41 AM

Re: Malik's Log
 
May 28, 2014

Warm-up
Group Stretch

Cash In
10 Min EMOTM
10 Shoulder 2 Overhead [95]
10 T2B

Metcon
Metcon (Time)
7 Rounds
7 Hang Cleans [125]
7 HSPU [box]
7 Wall Balls
then
Row 500 Meters

Time: 16:28.

S. Malik Nelson 05-30-2014 06:19 AM

Re: Malik's Log
 
May 29, 2014

Warm-up
Group Stretch

Cash In
2 Rounds
400 Meter Run
50 Single Unders

Metcon
Metcon (Time)
30 Back Squats [135]
then
3 Rounds
10 Ring Dips
15 KBS [53]
20 Sit-ups
then
30 Deadlifts [185]

Time: 12:42.

S. Malik Nelson 06-02-2014 08:18 AM

Re: Malik's Log
 
May 30, 2014

Warm-up
Group Stretch

Cash In
8 Min EMOTM
1 Clean
2 Hang Cleans
1 Below Knee Clean
[135]

Metcon
Metcon (Time)
30 Box Jumps [24]
then
4 Rounds
12 Push Press [115]
12 Knees 2 Elbow
12 KB SDHP [70]
then
30 Air Squats

Time: 17:02.

S. Malik Nelson 06-03-2014 06:44 AM

Re: Malik's Log
 
June 2, 2014

Warm-up
Group Stretch

Cash In
Shoulder Press (3-3-3-3-3)
[105]

Metcon
Metcon (Time)
21-15-9
OHS [45]
Ring Dips

Then

9-15-21
Box Jump Overs [24]
KBS [53]

Time: 17:42. OHS finally felt good. Did the movement correctly and now I know how it should feel. A very difficult movement for me mechanically.

S. Malik Nelson 06-04-2014 07:08 AM

Re: Malik's Log
 
June 3, 2014

Warm-up

Group Stretch


Cash In

400m Run [2:01]
1min Rest
400m Run [1:55]
1min Rest
400m Run [1:49]

Metcon
Metcon (Time)

20 Squat Cleans [95]
10 Toes 2 Bar
20 Deadlifts [95]

20 Squat Cleans [95]
15 Toes 2 Bar
15 Deadlifts [95]

20 Squat Cleans [95]
20 Toes 2 Bar
10 Deadlifts [95]

Time: 19:45.

S. Malik Nelson 06-05-2014 06:34 AM

Re: Malik's Log
 
June 4, 2014

Warm-up
Group Stretch

Cash In
10m EMOTM
6 Front Squats [95] Odd Min
6 Front Rack Lunges [95] Even Min

Metcon
Metcon (Time)
800m Row
Then
21-15-9-6-3
HSPU [box scale]
Burpees

25 Double Unders after each round [50 singles scale]

Time: 16:05.

S. Malik Nelson 06-06-2014 06:24 AM

Re: Malik's Log
 
June 5, 2014

Warm-up
Group Stretch

Cash In
Partner WOD
10 Min AMRAP
200 Meter Row
20 Burpees

Only one person can work at a time.
Both Partners must complete each movement. You are resting while your partner is working.

Metcon
Metcon (AMRAP Reps)
12 Min Amrap
2 Rounds
10 Shoulder 2 Overhead [115]
10 Box Jump Overs [24]
15 Wall Balls [20]
15 Cleans [115]
20 Deadlifts [115]
20 KBS [53]

After 2 rounds
Unlimited Muscle Ups (RX+) or C2B Pullups

Reps: [133].

S. Malik Nelson 06-10-2014 06:39 AM

Re: Malik's Log
 
June 8, 2014

Warm-up
Group Stretch

Cash In
Bench Press (3-3-3-3-3)
Built up to [200]

Metcon
Metcon (AMRAP Reps)
3 Rounds
2 Min Amrap
Hang Cleans [95]
1 Min Rest
2 Min Amrap
Box Jumps [24]
1 Min Rest
2 Min Amrap
T2B

Score: 261.

S. Malik Nelson 06-10-2014 06:40 AM

Re: Malik's Log
 
June 9, 2014

Warm-up
Group Stretch

Cash In
14 Min EMOTM
5 P.Cleans Even Min
7 Bar Facing Burpees Odd Min

Metcon
Metcon (AMRAP Reps)
12 Min AMRAP
3 Back Squats [115]
3 Deadlifts [115]
3 T2B
1 Rope Climb
6
6
6
1 Rope Climb
9
9
9
1 Rope Climb
12
12
12
etc.

Score: 136 reps.

S. Malik Nelson 06-11-2014 06:32 AM

Re: Malik's Log
 
June 10, 2014

Warm-up
Group Stretch

Cash In
Push Press (3-3-3-3-3)
[125]

Metcon
Metcon (Time)
3 Rounds
25 Sit-Ups
20 Pull-Ups
15 Wall Balls [20]
10 Ring Dips
5 Atlas Stones [115]

Time: 18:40.

S. Malik Nelson 06-13-2014 09:00 AM

Re: Malik's Log
 
June 13, 2014

Warm-up
Group Stretch

Cash In
10 Min
Death By 10 Meter Sprint
[run 10M, first minute, run 20M second, etc.]

Metcon
Metcon (Time)

800 Meter Row
10 Deadlifts [225]
15 Box Jumps [24]
10 Bar Facing Burpees
250 Meter Row
10 Deadlifts [225]
15 Box Jumps [24]
10 Bar Facing Burpees
250 Meter Row
10 Deadlifts [225]
15 Box Jumps [24]
10 Bar Facing Burpees
800 Meter Row

Time: 19:55. This ended up being tougher than I thought. I thought I'd be in the 16:00 to 18:00 camp. Note to self: don't gas out on the initial row.

S. Malik Nelson 06-17-2014 06:56 AM

Re: Malik's Log
 
June 16, 2014

Warm-up
Group Stretch

Cash In
Back Squat (10-8-6-4-2)
built up to [205] PR by [5]

Metcon
Metcon (Time)
21-15-9-6-3
Air Squats
Push-Ups
Pull-Ups
After Every Round 3 Bear Complex [125]

Time: 22:23. The bear complex really tore me up!

S. Malik Nelson 06-18-2014 07:34 AM

Re: Malik's Log
 
June 17, 2014

Warm-up
Group Stretch

Cash In
8m EMOTM
30 Double Unders Odd Min [lots of attempts]
10 Wall Balls [14] Even Min

Metcon
Metcon (AMRAP - Rounds and Reps)
Partner WOD
25m AMRAP
One partner runs 400m
Other partner AMRAP
12 Deadlifts [125]
9 Hang Cleans [125]
6 Shoulder to OH [125]

We got 8 rounds + 14.

S. Malik Nelson 06-19-2014 06:20 AM

Re: Malik's Log
 
June 19, 2014

Warm-up
Group Stretch

Cash In
10-8-6-4-2
Push Ups
Pistol Squats or Goblet Squats
[44] goblet squats

Metcon
Metcon (AMRAP - Reps)
"Ghost"
6 rounds of:
1 minute of rowing - Calories
1 minute of burpees
1 minute of double-unders [did singles, 2 for 1 rep]
1 minute rest

Score: 525 reps. Basically did about 18-20 calories, 8-10 burpees and 120 single unders per round.

S. Malik Nelson 06-20-2014 07:05 AM

Re: Malik's Log
 
June 20, 2014

Warm-up
Group Stretch

Cash In
8 Min EMOTM
5 Thrusters [85]

Metcon
Metcon (Time)
10 Clean & Jerks [115]
2 HSPU [scaled]
15 Box Jumps [24]
8 Clean & Jerks [125]
4 HSPU [scaled]
15 Box Jumps
6 Clean & Jerks [135]
6 HSPU [scaled]
15 Box Jumps
4 Clean & Jerks [145]
8 HSPU [scaled]
15 Box Jumps
2 Clean & Jerks [155]
10 HSPU [scaled]
15 Box Jumps

Time: 16:56.

S. Malik Nelson 06-23-2014 07:43 AM

Re: Malik's Log
 
June 21, 2014

Warm-up
Group Stretch

Cash In
Bar Facing Burpees
30 Seconds on
30 Seconds off
For 10 Minutes

Metcon
Metcon (Time)
21-15-9
Deadlifts [225]
Pull-ups
Sit-ups

800 Meter Run between each Round

Time: 20:59.

S. Malik Nelson 06-25-2014 11:51 AM

Re: Malik's Log
 
June 24, 2014

Warm-up
Group Stretch

Cash In
Front Squat (5-5-5-5-5)

Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Deadlift [185]
Wall Balls [20]
Box Jumps [24]

Time: 22:22.

S. Malik Nelson 06-26-2014 06:33 AM

Re: Malik's Log
 
June 25, 2014

Warm-up
Group Stretch

Cash In
EMOTM
7 Thrusters [75]
7 Burpees
7 Box Jumps

Complete as many rounds as possible. If you are unable to complete a round, you must do 10 burpees EMOTM until the last person is done.

Metcon
Metcon (Time)
4 Rounds
12 KBS [70]
12 Pull Ups
400m Run
12 Dips

Time: 20:19. Soo hot yesterday. Think I need to go in the am.

S. Malik Nelson 06-27-2014 06:05 AM

Re: Malik's Log
 
June 27, 2014

Warm-up
Group Stretch

Cash In
10 Min
EMOTM
1 Power Snatch
2 Hang Squat Snatches
2 OHS
Used [45] bar. Have trouble with all of these movements.

Metcon
Metcon (Time)
4 Rounds
10 Shoulder 2 Overhead [115]
15 Back Squats [115]
20 Push-Ups

Time: 16:52.

S. Malik Nelson 06-30-2014 06:52 AM

Re: Malik's Log
 
June 30, 2014

Warm-up
Group Stretch

Cash In
Tabata
Deadlift [135]
Push-Ups

Metcon
Metcon (Time)
1000 Meter Row
then
25 Cleans [135]
25 HSPU [scaled to box]
25 Burpees
25 Pull-ups

Time: 16:58.

S. Malik Nelson 07-02-2014 06:31 AM

Re: Malik's Log
 
July 2, 2014

Warm-up
Group Stretch

Cash In
800 Meter Run
then
2 Rounds
20 Burpees
50 Double Unders [singles]

Metcon
Metcon (Time)

5 Rounds
5 Squat Cleans [125]
10 DB Snatches [50]
15 Wall Balls [20]
2 Rope Climbs

Time: 31:47. The humidity and heat getting to me.

S. Malik Nelson 07-09-2014 06:05 AM

Re: Malik's Log
 
July 9, 2014

Back at it after a week off due to a back strain. Back still sore but need to get the blood flowing again.

Warm-up
Group Stretch

Cash In
800 Meter Run
Rest 2 Minutes
800 Meter Run

Metcon
Metcon (AMRAP - Reps)
15 Min Amrap
100 Singles
10,9,8,7,6,5,4,3,2,1
Wall Balls [16]
Box Jumps [24]
K2E

Went easy on the run, lighter on the wall ball and did K2E as opposed to T2B.

Score: 381 reps [100 singles, full rep scheme, 100 singles, 10 wall balls and 6 box jumps].

S. Malik Nelson 07-14-2014 06:51 AM

Re: Malik's Log
 
July 14, 2014

Back at it (again) after a nasty cold. Just as the back started feeling better caught a rough sinus/head cold. Only third workout of the month.

Warm-up
Group Stretch

Cash In
10 Min
EMOTM
10 Shoulder 2 Over Even Min [95]
5 Strict Pull-Ups Odd Min

Metcon
Metcon (Time)
21 Hang Cleans [115]
42 Air Squats
21 Med Ball Sit-Ups [16]
1 Rope Climb
15 Hang Cleans [115]
30 Air Squats
15 Med Ball Sit-Ups [16]
2 Rope Climbs
9 Hang Cleans [115]
18 Air Squats
9 Med Ball Sit-Ups [16]
3 Rope Climbs

Time: 14:33.

S. Malik Nelson 07-16-2014 07:41 AM

Re: Malik's Log
 
July 15, 2014

Warm-up
Group Stretch

Cash In
10-1
Deadlift [95]
Push-Ups
Time: 4:20.

Metcon
Metcon (Time)
800 Meter Row
then
15-12-9
Thrusters [95]
Box Jumps [24]
T2B
then
30 Burpees

Time: 22:45.

S. Malik Nelson 07-18-2014 05:47 AM

Re: Malik's Log
 
July 18, 2014

Warm-up
Group Stretch

Cash In
Tabata
Planks
Burpees

Metcon
Metcon (Time)
3-6-9-15-21
Wall Balls [20]
T2B
Shoulder 2 Overhead [95]

200 Meter Run After Every Round

Time: 23:14.

S. Malik Nelson 07-22-2014 07:41 AM

Re: Malik's Log
 
July 21, 2014

Warm-up
Group Stretch

Metcon
Metcon (Time)
40 Minute Time Cap
4 Rounds
800 Meter Run
5 Atlas Stone to Shoulder [125]
8 HSPS [box]
16 KBS [53]
2 Rope Climbs

Time: 35:48.

S. Malik Nelson 07-24-2014 06:17 AM

Re: Malik's Log
 
July 23, 2014

Warm-up
Group Stretch

Cash In
Push Press (5-5-5-5-5)
built up to [115]

Metcon
Metcon (Time)
800m Row
then
15-12-9
Cleans [125]
Wall Balls [20]
Med Ball Sit Ups [20]
then
800m Row

Time: 19:35.

S. Malik Nelson 07-25-2014 05:28 AM

Re: Malik's Log
 
July 24, 2014

No coach at 6am today.

Warm Up
Group Stretch

21-15-9
Squats
Pushups
Run 400 meters after every round.

S. Malik Nelson 07-28-2014 06:24 AM

Re: Malik's Log
 
July 28, 2014

Warm-up
Group Stretch

Cash In
Bench Press (10-8-6-4-1)
Built up to [210]

Metcon
Metcon (Time)
5 rounds
7 Deadlifts [225]
30 Air Squats
7 HSPU [box]

Time: 12:38. Rx weight was [275]. Still taking it easy on my back. [225] felt heavy enough.

S. Malik Nelson 07-31-2014 06:54 AM

Re: Malik's Log
 
July 30, 2014

Warm-up
Group Stretch

WOD has a 40m Time Cap
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps [24]'
30 Wall-Ball Shots [20]

Time: 38:43. Time per round went about: 6/7/9/9/8.

S. Malik Nelson 08-05-2014 06:04 AM

Re: Malik's Log
 
August 1, 2014

Warm-up
Group Stretch

Cash In
Back Squat (10-8-6-4-1)
Built up to [205]

Metcon
Metcon (Time)
21-15-9
Shoulder 2 OH [95]
Pull Ups

15-12-9
Ring Dips
KBS [53]

9-6-3
HSPU [box]
Goblet Squats [53]

Time: 20:40.

S. Malik Nelson 08-05-2014 06:05 AM

Re: Malik's Log
 
August 4, 2014

Warm-up
Group Stretch

Cash In
Deadlift (4-4-3-2-1)
Built up to [335]

Metcon
Metcon (Time)
25 T2B
400 Meter Run
15 Clean & Jerks [105]
800 Meter Run
15 Clean & Jerks [105]
400 Meter Run
25 T2B

Time: 19:53.

S. Malik Nelson 08-07-2014 06:48 AM

Re: Malik's Log
 
August 6, 2014

1000 Meter Row as pre-warmup
Warm-up
Group Stretch

Cash In
12m EMOTM
7 Strict Pull Ups - Even Min
7 Strict Ring Dips - Odd Min

Metcon
Metcon (Time)
21-15-9-6-3
Hang Cleans [105]
Burpees
Shoulder 2 OH [105]

2 Rope climbs between each round

Time: 27:45.

S. Malik Nelson 08-08-2014 06:08 AM

Re: Malik's Log
 
August 7, 2014

Warm-up
Group Stretch

Cash In
Front Squat (3-3-3-3-3)
Built up to [175]

Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Deadlifts [185]
Wall Balls [20]
Push Ups
Then
800m Run

Time: 15:12.

S. Malik Nelson 08-11-2014 06:21 AM

Re: Malik's Log
 
August 8, 2014

Warm-up
Group Stretch

Cash In
5-1
HSPU [box modify]
Med Ball Slams [20]

Then
1-5
Med Ball Cleans [20]
Air Squats

Metcon
Metcon (Time)
1000m Row
Then
3 Rounds
12 Pull Ups
12 Ring Dips
12 DB Snatches [50]
Then
100 Double Unders [200 singles]

Time: 16:49.


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