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

S. Malik Nelson 02-13-2015 07:32 AM

Re: Malik's Log
 
February 12, 2015

Warm-up
Group Stretch

Cash In
Clean and Jerk
10m Time Cap
Row 1000m
Then Establish 1RM Clean and Jerk
[165]

Metcon
Metcon (AMRAP - Reps)
Partner WOD [3 people on my team]
20m AMRAP
115 Wall Balls [20]
90 Box Jumps [24]
65 Chest 2 Bar Pull Ups
40 Deadlifts [245]

Reps: 515.

S. Malik Nelson 02-17-2015 09:15 AM

Re: Malik's Log
 
February 14, 2015

Warm-up
Group Stretch

Cash In
6m Death By Touch and Go Snatches
1 min 3 Snatches
2 min 4 Snatches
3 min 5 Snatches
4 min 6 Snatches
5 min 7 Snatches
6 min 8 Snatches
[65]

Metcon
Metcon (Time)
Partner WOD - Time Cap 20 min
50 Double Unders [100 singles]
100 Pull-Ups
50 Double Unders [100 singles]
100 Hand Release Push-Ups
50 Double Unders [100 singles]
100 Sit Ups
50 Double Unders [100 singles]
100 Goblet Squats [53]

Time: 17:04.

S. Malik Nelson 02-17-2015 09:18 AM

Re: Malik's Log
 
February 16, 2015

Warm-up
Group Stretch

Cash In
12 Min HSPU Technique Work
HSPU
Negatives
Negatives in Deficit
Wall Walks
Handstand Holds

Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
8 Clean & Jerks [115]
10 Box Jumps [24]
2 Rope Climbs

3 Rounds and 10 Reps.

S. Malik Nelson 02-19-2015 07:25 AM

Re: Malik's Log
 
February 19, 2015

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Reps)
5 Rounds
1 Min Calorie Row
1 Min Wall Balls [20]
1 Min Double Unders [3 singles]
1 Min T2B [K2E]

90 Second Rest

Reps: 438.

S. Malik Nelson 02-24-2015 12:15 PM

Re: Malik's Log
 
February 23, 2015

Warm-up
Group Stretch

Cash In
15 Min
Technique on
Rope Climbs
Double Unders

Metcon
Metcon (AMRAP - Reps)
10 AMRAP
20 Calorie Row
20 Cleans [95]
10 Shoulder 2 Overhead [95]
10 Burpee Box Jumps [24]
5 Snatches [95]
5 Pull-Ups & 5 Ring Dips (counts as 5 reps)

95 reps

S. Malik Nelson 03-03-2015 07:44 AM

Re: Malik's Log
 
February 25, 2015

Warm-up
Group Stretch

Cash In
Snatch Grip Push Press (2-2-2-1-1)
[115]

Metcon
Metcon (Time)
15-12-9-6-9-12-15
Push Press [115/95] Stripped
Sit-Ups
Walking Overhead Lunges W/Plate [45]

Time: 22:19

S. Malik Nelson 03-03-2015 07:46 AM

Re: Malik's Log
 
February 26, 2015

Warm-up
Group Stretch

Cash In
3 Minute Amrap
1 Deadlift [135]
2 Bar Facing Burpees

1 Min Rest

3 Minute Amrap
1 Deadlift [135]
2 Bar Facing Burpees

Metcon
Metcon (AMRAP - Rounds and Reps)
Partner WOD (Teams of 2)
20 Min AMRAP

21 Wall Balls [20]
15 Cal Row
9 Deadlifts [225]

Partner Completes Full Round Before Switching

Rounds and Reps: 6 + 37.

S. Malik Nelson 03-03-2015 07:47 AM

Re: Malik's Log
 
March 2, 2015

Warm-up
Group Stretch

Cash In
75 Calorie Row for time
[4:28]

Metcon
Metcon (Time)
50 Air Squats
40 KBS [44]
30 Box Jumps [24]
20 Shoulder 2 Overhead [105]
10 Deadlifts [105]
20 Shoulder 2 Overhead [105]
30 Box Jumps [24]
40 KBS [44]
50 Air Squats

Time: 19:46.

S. Malik Nelson 03-05-2015 12:42 PM

Re: Malik's Log
 
March 4, 2015

Warm-up
Group Stretch

Cash In
Bench Press (2-2-2-2-2)
[185]

Metcon
Metcon (Time)
25 Back Squats [115]
then
10-1
Deadlifts [155]
KBS [44]
Then
25 Back Squats [115]

Time: 13:07

S. Malik Nelson 03-05-2015 12:43 PM

Re: Malik's Log
 
March 5, 2015

Warm-up
Group Stretch

Cash In
8 Wall Balls [20]
15 Double Unders [singles]
7 Wall Balls
15 Double Unders
6 Wall Balls
15 Double Unders
5 Wall Balls
15 Double Unders
4 Wall Balls
15 Double Unders
3 Wall Balls
15 Double Unders
2 Wall Balls
15 Double Unders
1 Wall Ball
15 Double Unders

Metcon
Metcon (AMRAP - Rounds and Reps)
9 Min AMRAP
9 Burpees
9 Shoulder 2 Overhead [95]
Rounds and reps: 4 + 10.

S. Malik Nelson 03-10-2015 07:46 AM

Re: Malik's Log
 
March 9, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOTM
5 Deadlifts [225 all touch and go]

Metcon
Metcon (Time)
25 Burpees
then
3 Rounds
10 Front Squats [115]
10 Ring Dips
then
25 Burpees

Time: 11:50.

S. Malik Nelson 03-12-2015 06:14 AM

Re: Malik's Log
 
March 11, 2015

Warm-up
Group Stretch

Cash In
Push Jerk (3-2-2-1-1)
[145]

Metcon
Metcon (Time)
3 Rounds
10 OHS [35 bar]
15 Burpees
10 Pull-Ups
Then
500 Meter Row

Time: 11:17. Need to work on flexibility with OHS. Just used 35 lb bar.

S. Malik Nelson 03-17-2015 11:38 AM

Re: Malik's Log
 
March 16, 2015

Warm-up
Group Stretch

Cash In
Deadlift (3-3-3-3-3)
built up to [320]

Metcon
Metcon (Time)
4 Rounds
10 Shoulder 2 Overhead [105]
20 Sit-Ups
10 Push-Ups
400 Meter Run

Time: 17:26. First run in months.

S. Malik Nelson 03-19-2015 06:56 AM

Re: Malik's Log
 
March 18, 2015

Warm-up
Group Stretch

Cash In
Thruster (3-2-2-2-1)
15 Min to establish 1 RM
[145]

Metcon
Metcon (AMRAP - Reps)
10 Min AMRAP
10-1
Wall Balls [20]
Burpees
T2B

Reps: 114.

S. Malik Nelson 03-20-2015 06:35 AM

Re: Malik's Log
 
March 19, 2015

Warm-up
Group Stretch

Cash In
12 Min EMOM
40 Double Unders (Even Min)
12 Push-Ups (Odd Min)

Metcon
Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
25 Box Jumps [24]
25 KBS [53]
25 Sit-Ups
25 Calorie Row
25 Deadlifts [185]
25 Walking Lunges

1 + 87.

S. Malik Nelson 03-25-2015 07:31 AM

Re: Malik's Log
 
March 24, 2015

Warm-up
Group Stretch

Cash In
Push Press (3-3-2-2-2)
[135]

Metcon
Metcon (Time)
21-15-9-6-3
Front Squats [95]
Bar Facing Burpees

Time: 11:12.

S. Malik Nelson 03-26-2015 09:17 AM

Re: Malik's Log
 
March 26, 2015

Warm-up
Group Stretch

Cash In
Bench Press (3-3-3-3-3)
[175]

Metcon
Metcon (AMRAP - Reps)
4 Rounds
1 Min Max Cal Row
1 Min Max Wall Balls [20]
1 Min Max Doube Unders [triple singles]
1 Min Max KBS [53]

1 Min Rest Between each Round

Reps: 334.

S. Malik Nelson 04-09-2015 06:18 AM

Re: Malik's Log
 
March 29, 2015

400m Run
Then
15-12-9-12-15
OHS [45 bar]
Pull-Ups
Then
400m Run

Time: 20:20.

S. Malik Nelson 04-09-2015 06:20 AM

Re: Malik's Log
 
April 7, 2015

5 Deadlifts [225]
5 Box Jumps [24]
5 Push-Ups
10 Deadlifts
10 Box Jumps
10 Push Ups
15 Deadlift
15 Box Jumps
15 Push-Ups
20 Deadlifts
20 Box Jumps
20 Push Ups

Time: 10:22

S. Malik Nelson 04-09-2015 06:21 AM

Re: Malik's Log
 
April 8, 2015

12 Min AMRAP
25 Wall Balls [20]
25 Push Press [95]
25 Air Squats
25 Hang Cleans [95]
25 Calorie Row

Reps: 145

S. Malik Nelson 04-09-2015 06:21 AM

Re: Malik's Log
 
April 1, 2015

10 Min AMRAP
10 Thrusters [75]
2 KBS [44]
8 Thrusters
4 KBS
6 Thrusters
6 KBS
4 Thrusters
8 KBS
2 Thrusters
10 KBS

102 Reps.

S. Malik Nelson 04-10-2015 03:48 PM

Re: Malik's Log
 
April 9, 2015

Warm-up
Group Stretch

Cash In
1000 Meter Row Max Effort
[3:48]

Metcon
Metcon (Time)
21-15-9
Front Squat [105]
KBS [53]

After Every Round
2 Rounds of Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squat

Time: 18:57.

S. Malik Nelson 04-13-2015 10:29 AM

Re: Malik's Log
 
April 12, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOM
6 Back Squats
Increase 10lbs every minute

Metcon
Metcon (Time)
15-12-9-6-3
Shoulder 2 Overhead [95]
Deadlift [95]
Pull-Ups

200 Meter Run after every round

Time: 16:24.

S. Malik Nelson 04-22-2015 08:27 AM

Re: Malik's Log
 
April 17, 2015

Metcon
Metcon (Time)
800 Meter Row
18 Deadlifts [95]
25 Air Squats
15 Deadlifts [135]
25 Air Squats
12 Deadlifts [155]
25 Air Squats
9 Deadlifts [185]
25 Air Squats
6 Deadlifts [225]
25 Air Squats
3 Deadlifts [245]
800 Meter Row

Time: 19:10

S. Malik Nelson 04-22-2015 08:28 AM

Re: Malik's Log
 
April 14, 2015

10 Min AMRAP

5 Shoulder 2 Overhead [115]
10 Burpees
15 Deadlifts [115]
25 Double Unders [50 singles]

Score: 3 rounds, 40 reps

S. Malik Nelson 04-22-2015 08:30 AM

Re: Malik's Log
 
April 20, 2015

Warm-up
Group Stretch

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

Metcon
Metcon (Time)
2 Min Plank Hold
then
2 Rounds
25 Hang Cleans [95]
25 Push-Ups
25 Double Unders [50 singles]
25 KB SDHP [44]
25 Calorie Row
then
2 Min Plank Hold

Time: 20:00.

S. Malik Nelson 04-24-2015 12:58 PM

Re: Malik's Log
 
April 24, 2015

Warm-up
Group Stretch

Metcon
Metcon (Time)

Master's Qualifier Event 3

2 Rounds
Row 1000m
50 Thrusters [65]
30 Chest 2 Bar Pull Ups

Time: 29:44.

S. Malik Nelson 04-24-2015 12:59 PM

Re: Malik's Log
 
April 23, 2015

Warm-up
Group Stretch

Cash In
Bench Press (4-4-4-4-4)
[185]

Metcon
Metcon (Time)
15-12-9-6-9-12-15
Wall Balls [20]
Deadlifts [155]

200 Meter Run After every Round

Time: 21:12.

S. Malik Nelson 05-04-2015 03:13 PM

Re: Malik's Log
 
May 1, 2015

Warm-up
Group Stretch

Cash In
10 EMOM
Min 1 10 KBS 1 Burpee
Min 2 9 KBS 2 Burpees
Min 3 8 KBS 3 Burpees
Min 4 7 KBS 4 Burpees
Min 5 6 KBS 5 Burpees
Min 6 5 KBS 6 Burpees
Min 7 4 KBS 7 Burpees
Min 8 3 KBS 8 Burpees
Min 9 2 KBS 9 Burpees
Min 10 1 KBS 10 Burpees
[44]

Metcon
Metcon (Time)
15 Front Squats [95]
2 Rope Climbs
12 Front Squats
2 Rope Climbs
9 Front Squats
2 Rope Climbs
6 Front Squats
2 Rope Climbs
3 Front Squats
2 Rope Climbs
then
800 Meter Run

Time: 14:34.

S. Malik Nelson 05-04-2015 03:17 PM

Re: Malik's Log
 
May 3, 2015

Warm-up
Group Stretch

Metcon
Metcon (Time)
1 Mile Run
30 Pull Ups
30 Push Press [75]
30 Air Squats
800m Run
20 Pull Ups
20 Push Press [75]
20 Air Squats
400m Run
10 Pull Ups
10 Push Press [75]
10 Air Squats

Time: 28:44. Run killed me.

S. Malik Nelson 05-06-2015 07:11 AM

Re: Malik's Log
 
May 5, 2015

Warm-up
Group Stretch

Cash In
Push Jerk (4--3-2-1-1)
[145]

Metcon
Metcon (Time)
400 Meter Run
15 Thrusters [75]
250 Meter Row
15 Thrusters
250 Meter Row
15 Thrusters
400 Meter Run
30 T2B

Time: 15:33.

S. Malik Nelson 05-12-2015 05:45 AM

Re: Malik's Log
 
May 11, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOM
5 Thrusters & 3 Burpees
[75]

Metcon
Metcon (Time)
20 Front Rack Lunges [75]
then
30-20-10
Push Press [75]
Box Jumps [24]
KBS [44]
then
20 Front Rack Lunges

Time: 18:26.

S. Malik Nelson 05-13-2015 11:11 AM

Re: Malik's Log
 
May 12, 2015

Warm-up
Group Stretch

Cash In
2 Rounds
400 Meter Run
50 Double Unders

Metcon
Metcon (Time)
2 Rounds
21 Deadlifts [135]
21 Wall Balls [20]
15 Pull-Ups
15 Push-Ups
9 Cleans [135]
9 Bar Facing Burpees

Time: 15:55.

S. Malik Nelson 05-14-2015 03:39 PM

Re: Malik's Log
 
May 14, 2015

Warm Up
Group Stretch

Skipped WOD.

Rowed 2000m. Time: 8:11.

S. Malik Nelson 05-18-2015 06:11 AM

Re: Malik's Log
 
May 15, 2015

Warm-up
Group Stretch

Metcon
Metcon (Time)
400 Meter Run [row]
15 Clean & Jerks [105]
15 Burpees
800 Meter Run [row]
10 Clean & Jerks [115]
10 Burpees
1 Mile Run [row 1600m]
5 Clean & Jerks [135]
5 Burpees

Time: 23:40

S. Malik Nelson 05-26-2015 06:16 AM

Re: Malik's Log
 
May 19, 2015

Warm-up
Group Stretch

Metcon
Metcon (Time)

3 Rounds
25 Pull-Ups
25 Shoulder 2 Overhead [95]
25 Box Jumps [24]
25 KBS [44]
25 Wall Balls [20]
25 Cal Row

35 Min Time Cap

Did not finish. 2 Rounds, 26 reps.

S. Malik Nelson 05-26-2015 06:19 AM

Re: Malik's Log
 
May 20, 2015

Warm-up
Group Stretch

Cash In
800 Meter Run

Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
10 Hang Cleans [115]
10 Push-Ups
200 Meter Run
1 Rope Climb

4 rounds, 14 reps

S. Malik Nelson 05-26-2015 06:21 AM

Re: Malik's Log
 
May 23, 2015

Warm-up
Group Stretch

Metcon
Metcon (Time)

400 Meter Run
20 Deadlifts [95]
20 Box Jumps
800 Meter Run
20 Shoulder 2 Overhead [95]
20 Wall Balls
800 Meter Run
20 Hang Cleans [95]
20 Pull-Ups
400 Meter Run

Time: 23:05

S. Malik Nelson 05-26-2015 06:22 AM

Re: Malik's Log
 
May 22, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOM
1 Power Clean
1 Front Squat
1 Squat Clean
1 Front Squat
[95/105/115]

Metcon
Metcon (Time)

25 KBS [44]
10 Burpees
10 Cleans [95]
10 Burpees
8 Cleans [105]
10 Burpees
6 Cleans [125]
10 Burpees
4 Cleans [145]
10 Burpees
2 Cleans [165]
25 KBS [44]

Time: 12:32

S. Malik Nelson 05-26-2015 06:25 AM

Re: Malik's Log
 
May 25, 2015

Murph

Time: 60:55. Four minutes slower than last year.


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