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

S. Malik Nelson 08-13-2014 08:54 AM

Re: Malik's Log
 
August 12, 2014

Warm-up
Group Stretch

Cash In
Bench Press (10-8-6-4-2)
Built up to [205]

Metcon
Metcon (AMRAP - Rounds and Reps)
15m AMRAP
3 Power Snatches [85]
15 Wall Balls [20]

Rounds: 7+1.

S. Malik Nelson 08-14-2014 06:22 AM

Re: Malik's Log
 
August 13, 2014

Warm-up
Group Stretch

Cash In
8m EMOTM
3 Hang Squat Cleans
built up to [125]

Metcon
Pulling Fran (Time)
Pulling Fran
21-15-9
Deadlifts [225]
Pull Ups

Time: 8:57. [225] felt heavy fast. Amazing some guys in the 2/3/4 minute range.

S. Malik Nelson 08-15-2014 07:37 AM

Re: Malik's Log
 
August 14, 2014

Warm-up
Group Stretch

Cash In
16 Min EMOTM
10 Bar Facing Burpees Odd Min
10 T2B Even Min

Metcon
Metcon (AMRAP - Reps)
12 Min AMRAP
3 Hang Cleans [95]
3 Ring Dips
3 Shoulder 2 Overhead [95]
6
6
6
9
9
9
12
12
12
15
15
15

Reps: 130

S. Malik Nelson 08-18-2014 06:20 AM

Re: Malik's Log
 
August 18, 2014

Warm-up
Group Stretch

Cash In
Front Squat (10m EMOTM 5 Front Squats)
built up to [125]

Metcon
Metcon (AMRAP - Rounds and Reps)
15m AMRAP
5 Hang Cleans [125]
10 Deadlifts [125]
15 Push Ups
200m Run

Rounds/Reps: 4 rounds + 30 + Run.

S. Malik Nelson 08-20-2014 06:21 AM

Re: Malik's Log
 
August 19, 2014

Warm-up
Group Stretch

Cash In
800m Row
50 Air Squats
50 Double Unders [100 singles]

Time: 6:19.

Metcon
Metcon (Time)
3 Rounds
20 Burpees
20 Clean and Jerks [95]

Time: 18:36. Set 2 and 3 of the C&J took forever.

S. Malik Nelson 08-25-2014 11:42 AM

Re: Malik's Log
 
August 20, 2014

Warm-up
Group Stretch

Cash In
1 mile run
[8:15]

Metcon
Metcon (Time)
40 deadlifts [125]
40 pull-ups
4 rope climbs
20 ground to overhead [125]

Time: 14:47.

S. Malik Nelson 08-25-2014 11:43 AM

Re: Malik's Log
 
August 22, 2014

Warm-up
Group Stretch

Cash In
Snatch Complex
10 Min EMOTM
1 Snatch Hang High Pull
2 Hang Snatches
1 Snatch
Does not need to be touch & Go
[75]

Metcon
Metcon (Time)
25 Box Jumps [24]
then
10-1
Front Squats [125]
Bar Facing Burpees
then
25 Box Jumps [24]
2 Min Plank Hold
Time: 24:47.

S. Malik Nelson 08-26-2014 10:51 AM

Re: Malik's Log
 
August 25, 2014

Warm-up
Group Stretch

Cash In
8 Min
EMOTM
10 KBS into 5 Goblet Squats
[44]

Metcon
Metcon (Time)
4 Rounds
5 Atlas Stone (Ground 2 Shoulder) [105]
10 Shoulder 2 Overhead [115]
15 Deadlifts [115]
then
25 T2B [subbed K2E]

Time: 17:28.

S. Malik Nelson 08-27-2014 08:45 AM

Re: Malik's Log
 
August 26, 2014

Warm-up
Group Stretch

Metcon
Metcon (Time)
50 Double Unders [100 singles]
40 Box Jump Overs [24]
30 Wall Balls [20]
20 Hang Cleans [115]
10 Burpee Pull-Ups
20 Hang Cleans [115]
30 Wall Balls [20]
40 Box Jump Overs [24]
50 Double Unders [100 singles]

Time: 21:56.

S. Malik Nelson 08-29-2014 06:41 AM

Re: Malik's Log
 
August 28, 2014

Warm-up
Group Stretch

Cash In
Overhead Squat (4-4-3-3-2)
[65] - have to do these more than once or twice a month. flexibility is key here.

Metcon
Metcon (AMRAP - Reps)
12m AMRAP
3 Clean and Jerks [115]
3 Burpees
20 Double Unders [did 40 singles, but counted reps as 20]
6
6
20
9
9
20
12
12
20
15
15
20
18
18
etc.

Reps: [146]. Finished 12s and did 6 in the 15s.

S. Malik Nelson 08-30-2014 02:32 PM

Re: Malik's Log
 
August 30, 2014

Cash In
Group Stretch

Cash In
Push Press (3-3-3-3)
[135]

Metcon
Metcon (Time)
3 Rds
400m Run
21 Pull Ups
12 Hang Squat Snatches [65]

Time: 20:53.

S. Malik Nelson 09-01-2014 10:22 AM

Re: Malik's Log
 
September 1, 2014

Warm-up
Group Stretch

Metcon
45 minute time cap
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans [115]
7 Strict Pull-ups
400m Run

Did not finish. Completed 5 full rounds, and 30 squats and 16 power cleans in 6th round. Compare to September 3, 2013 where I used the same weight and finished in 44:35. It was very hot and humid today, but me not finishing was more mental. I finished round 3 with 22 minutes on the clock and told myself there was no way I could speed up my pace to do 3 more rounds in the same time. My mental game has improved dramatically but I let myself down on this one.

S. Malik Nelson 09-03-2014 05:52 AM

Re: Malik's Log
 
September 2, 2014

Warm-up
Group Stretch

Cash In
Front Squat (8-6-4-2)
built up to [175]

Metcon
Metcon (Time)
30 Calorie Row
30 Bar Facing Burpees
30 Hang Snatches [75]

Time: 9:50.

S. Malik Nelson 09-05-2014 06:48 AM

Re: Malik's Log
 
September 4, 2014

Warm-up
Group Stretch

Cash In
Bench Press (8-6-4-2-1)
built up to [215] PR

Metcon
Metcon (Time)
100 Double Unders [subbed 200 singles]
20 Deadlifts [185]
80 Double Unders [subbed 160 singles]
15 Deadlifts [225]
60 Double Unders [subbed 120 singles]
10 Deadlifts [275]
40 Double Unders [subbed 80 singles]
5 Deadlifts [315]

Time: 12:51. Yesterday we had a going away party for a co-worker. My diet was atrocious. 3 donuts, 5 cookies, 2 lemon squares, banana pudding! I never eat this way. I felt sluggish to say the least. But ironically felt good on the bench and deadlifts....

S. Malik Nelson 09-08-2014 06:33 AM

Re: Malik's Log
 
September 5, 2014

Warm-up
Group Stretch

Cash In
8m EMOTM
1 Snatch Grip Deadlift
1 Below the knee hang sq snatch
1 OHS
[75]

Metcon
Metcon (AMRAP - Rounds and Reps)
6m AMRAP
10 Front Squats [95]
10 Bar Facing Burpees

2m Rest

5m AMRAP
8 Front Squats [115]
8 Bar Facing Burpees

2m Rest

4m AMRAP
5 Front Squats [135]
5 Bar Facing Burpees

Rounds: 7 plus 1 rep.

S. Malik Nelson 09-09-2014 06:39 AM

Re: Malik's Log
 
September 8, 2014

Warm-up
Group Stretch

Metcon
Metcon (Time)
40 Min Time Cap
3 Rounds
500m Row
5 Squat Clean Thrusters [115]

3 Rounds
10 Burpee Pull Ups
5 Squat Clean Thrusters [105]

3 Rounds
20 Pistol Squats [supported by bench]
5 Squat Clean Thrusters [95]

Did the Women's Rx weight. The lighter weight allowed me to keep a good pace. Any heavier I probably would have spent more time with my hands on my knees or looking for the chalk bucket....

Time: 31:43.

S. Malik Nelson 09-11-2014 06:04 AM

Re: Malik's Log
 
September 9, 2014

Warm-up
Group Stretch

Cash In
10 Min EMOTM
40 Double Unders Even Min
10 KBS Odd Min

Metcon
Metcon (Time)
4 Rounds
10 Shoulder 2 Overhead [115]
15 Push-Ups
10 Hang Cleans [115]

Time: 13:04.

S. Malik Nelson 09-11-2014 06:05 AM

Re: Malik's Log
 
September 10, 2014

Warm-up
Group Stretch

Cash In
Deadlift (3-3-3-3)
built up to [300]

Metcon
Metcon (Time)
30 Wall Balls [20]
30 Box Jumps [24]
30 Pull-Ups
30 Sit-Ups
30 HSPU [box]
30 Burpees
10 Rope Climbs

Reps can be done in any Order

Time: 18:45.

S. Malik Nelson 09-15-2014 07:42 AM

Re: Malik's Log
 
September 12, 2014

Warm-up
Group Stretch

Cash In
Split Jerk (2-2-2-2-2)
built up to [135]

Metcon
Metcon (Time)
800 Meter Run
15-12-9
Snatch [75]
KBS [53]
Box Jumps [24]
then
800 Meter Run

Time: 19:20.

S. Malik Nelson 09-16-2014 06:32 AM

Re: Malik's Log
 
September 15, 2014

Warm-up
Group Stretch

Cash In
8 Min EMOTM
5 OHS
[45]

Metcon
Metcon (Time)
21-15-9
Shoulder 2 Overhead [95]
Box Jumps [24]
15-12-9
Hang Cleans [95]
Goblet Squats [53]
9-6-3
HSPU [box]
Strict Pull-Ups

Time: 15:59.

S. Malik Nelson 09-19-2014 06:27 AM

Re: Malik's Log
 
September 18, 2014

Warm-up
Group Stretch

Cash In
Tabata
Air Squats
Sit-Ups

Metcon
Metcon (Time)
4 Rounds
8 Front Squats [125]
Deadlifts [125]
12 T2B [K2E]
200 Meter Run

Time: 16:05.

S. Malik Nelson 09-24-2014 06:10 AM

Re: Malik's Log
 
September 23, 2014

Warm-up
Group Stretch

Cash In
7 Min EMOTM
7 Front Squats-1 Jerk (1st Min)
6 Front Squats-2 Jerks (2nd Min)
5 Front Squats-3 Jerks (3rd Min)
4 Front Squats-4 Jerks (4th Min)
3 Front Squats-5 Jerks (5th Min)
2 Front Squats-6 Jerks (6th Min)
1 Front Squat- 7Jerks (7th Min)
[95]

Metcon
Metcon (Time)
25 T2B
400 Meter Run
15 Thrusters [95]
800 Meter Run
15 Thrusters [95]
400 Meter Run
25 T2B

Time: 19:52. Really struggled with every movement here but glad to finish under 20 minutes.

S. Malik Nelson 09-24-2014 06:11 AM

Re: Malik's Log
 
September 24, 2014

Warm-up
Group Stretch

Cash In
8 Min EMOTM
5 Deadlifts [225]

Metcon
Metcon (Time)
3-6-9-12-15-18-21
Push-Ups
Hang Cleans [115]
then
5 Rope Climbs

Time: 17:35.

S. Malik Nelson 09-25-2014 06:21 AM

Re: Malik's Log
 
September 25, 2014

Warm-up
Group Stretch

Cash In
3 Rounds
2 Min AMRAP
Burpee Box Jumps [24]
1 Min Rest between each Round

Metcon
Metcon (AMRAP - Reps)
12 Min AMRAP
3 Shoulder 2 Overhead [105]
3 Pull-Ups
3 Air Squats
6
6
6
9
9
9
12
12
12
etc.

Reps: [138].

S. Malik Nelson 10-01-2014 07:09 AM

Re: Malik's Log
 
September 26, 2014

Warm-up
Group Stretch

Cash In
10-1
KBS [53]

30 Double Unders between each Round [subbed singles]


Metcon
Metcon (Time)
30 Wall Balls [20]
then
3 Rounds
15 Deadlift [115]
10 Bar Facing Burpees
15 Front Squats [115]
then
30 Wall Balls [20]

Time: 18:42.

S. Malik Nelson 10-01-2014 07:14 AM

Re: Malik's Log
 
September 30, 2014

Warm-up
Group Stretch

Cash In
Back Squat (8-6-4-2-1)
built up to [195]

Metcon
Metcon (Time)
10 Deadlifts [115]
1 Rope Climb
2 Clean and Jerks [115]

8 Deadlifts
2 Rope Climbs
4 Clean and Jerks

6 Deadlifts
3 Rope Climbs
6 Clean and Jerks

4 Deadlifts
4 Rope Climbs
8 Clean and Jerks

2 Deadlifts
5 Rope Climbs
10 Clean and Jerks

Then

30 Box Jumps [24]

Time: 17:48.

S. Malik Nelson 10-02-2014 06:15 AM

Re: Malik's Log
 
October 1, 2014

Warm-up
Group Stretch

Cash In
800m Row
20 Med Ball Cleans [20]
20 Med Ball Slams [20]
Time: [5:59]

Metcon
Metcon (Time)
30 KBS [53]
Then
4 Rounds
15 Wall Balls [20]
10 Hang Snatches [75]
15 Knees 2 Elbow
Then
30 KBS [53]

Time: 19:40.

S. Malik Nelson 10-03-2014 10:26 AM

Re: Malik's Log
 
October 2, 2014

Warm-up
Group Stretch

Cash In
8 Min EMOTM
3 Push Press
1 Push Jerk
[95]

Metcon
Metcon (AMRAP - Reps)
4 Min Amrap
8 DB Snatches [50]
8 Burpee Box Jumps [24]
2 Min Rest

4 Min Amrap
8 Ring Dips
8 Hang Clean [95]
2 Min Rest

4 Min Amrap
20 Double Unders [40 singles, but reps counted as 20]
10 Push-Ups

Reps: 230

S. Malik Nelson 10-07-2014 06:49 AM

Re: Malik's Log
 
October 7, 2014

Warm-up
Group Stretch

Cash In
Metcon (Time)
20 Box Jumps 24/20
20 Ring Dips
20 Wall Balls 20/10
20 Deadlifts 135/95
20 T2B
Time: 7:22.

Metcon
Metcon (AMRAP - Reps)
Death By Power Cleans [135]

If you are unable to complete the appropriate number of power cleans, continue with burpees until the last person is finished.

Score is number of reps completed

Score: 36 reps.

S. Malik Nelson 10-20-2014 06:46 AM

Re: Malik's Log
 
October 13, 2014

Warm-up
Group Stretch

Cash In
12 Min EMOTM
5 Shoulder 2 Overhead (Odd Min) [115]
7 Bar Facing Burpees (Even Min)

Metcon
Metcon (AMRAP - Reps)
12 Min Amrap

20 Back Squats [115]
then
10-1
Box Jumps [24]
Deadlifts [135]
Push-Ups

Reps: 186.

S. Malik Nelson 10-20-2014 06:47 AM

Re: Malik's Log
 
October 16, 2014

Warm-up
Group Stretch

Cash In
Max Effort 800m Row
Time: [2:58]

Metcon
Metcon (Time)
10 Clean and Jerks [115]
20 Air Squats
10 Clean and Jerks
20 Box Jumps
10 Clean and Jerks
20 Push Ups
10 Clean and Jerks
20 Sit Ups
10 Clean and Jerks
20 Dead Lifts [115]
10 Clean and Jerks

Time: 20:56.

S. Malik Nelson 10-20-2014 06:48 AM

Re: Malik's Log
 
October 19, 2014

Warm-up
Group Stretch

Cash In
Tabata
Squats
Situps

Metcon
Metcon (AMRAP - Reps)
10m AMRAP
5 HSPU [box]
10 Pull-ups
5 Squat Cleans [115]
Reps: 90.

S. Malik Nelson 10-21-2014 06:26 AM

Re: Malik's Log
 
October 20, 2014

Warm-up
Group Stretch

Cash In
Snatch Balance (3-3-3-3)
[65]

Metcon
Metcon (Time)
45-30-15
Burpees
Box Jumps [24]
Thrusters [75]

Time: 32:51. Dreadful.

S. Malik Nelson 10-23-2014 08:39 AM

Re: Malik's Log
 
October 22, 2014

Warm-up
Group Stretch

Metcon
Metcon (Time)
35m Time Cap
500 Meter Row
then
50 KBS [53]
50 Air Squats
50 Double Unders [singles]
40 Sit-Ups
40 Push-Ups
50 Double Unders
30 Pull-Ups
30 Wall Balls [20]
50 Double Unders
20 Hang Cleans [105]
20 HSPU [box]
50 Double Unders
10 Front Rack Lunges [105]
10 Burpees
then
500 Meter Row

Time: 32:56.

James David Wise 10-23-2014 08:52 AM

Re: Malik's Log
 
Nice Met-Con. I like the look of that!! One to think about when I'm programming!

S. Malik Nelson 10-24-2014 07:19 AM

Re: Malik's Log
 
October 24, 2014

Warm-up
Group Stretch

Cash In
10 Min EMOTM
1 Clean
2 Hang Cleans
1 Hang Squat Clean
A few sets at [95], last ones at [115] and [135]

Metcon
Metcon (Time)
15-12-9
Pull-ups
Wall Balls
then
9-12-15
Deadlifts [225]
Med Ball Sit-Ups

Time: 12:27.

S. Malik Nelson 10-28-2014 06:48 AM

Re: Malik's Log
 
October 26, 2014

Warm-up
Group Stretch

Cash In
8m EMOTM
6 Back Squats 3 at 95, 3 at 115

Metcon
Metcon (Time)
1000m Row
40 Pull Ups
30 Thrusters [95]
20 Box Jumps [24]

Time: 16:10.

S. Malik Nelson 10-29-2014 11:30 AM

Re: Malik's Log
 
October 29, 2014

Warm-up
Group Stretch

Cash In
10-1
KBS [44]
Air Squats
Time: 5:27.

Metcon
Metcon (Time)
400 Meter Run
9-6-3
Front Squat [115]
Bar Facing Burpees
then
400 Meter Run
then
3-6-9
Push Jerks [115]
Box Jumps [24]
then
400 Meter Run

Time: 16:34.

S. Malik Nelson 10-30-2014 06:08 AM

Re: Malik's Log
 
October 30, 2014

Warm-up
Group Stretch

Cash In
Tabata
Sit-Ups
Wall Climbs

Metcon
Metcon (Time)
25 Push-Ups
then
3 Rounds
15 Wall Balls [20]
15 Pull-ups
15 Deadlifts [155]
then
25 Push-ups

Time: 13:54.

S. Malik Nelson 11-03-2014 07:09 AM

Re: Malik's Log
 
November 2, 2014

Warm-up
Group Stretch

Cash In
8 Min EMOTM
5 Push Jerks [95/95/95/105/105/105/105/105]

Metcon
Metcon (Time)
20 Med Ball Cleans [20]
then
4 Rounds
5 Thrusters [95]
10 Med Ball Sit-Ups [20]
15 Push-Ups
then
20 Med Ball Cleans [20]

Time: 12:22.


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