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

S. Malik Nelson 08-25-2015 06:37 AM

Re: Malik's Log
 
August 23, 2015

Warm Up
Group Stretch

Cash In
400m run
20 squats [95]

Hip had intense pain so didn't do second round, and didn't do the WOD. Instead did a 90 seconds on, 30 seconds off routine alternating between the airdyne bike and the rower.

S. Malik Nelson 08-25-2015 06:44 AM

Re: Malik's Log
 
August 23, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOM
5 Deadlifts
Go Up in Weight Every Min
[135/155/175/185/195/205/225/235]

Metcon
Metcon (AMRAP - Reps)
11 Min Amrap
3 Wall Balls [20] - 3
6 pull ups - 3
6 Wall Balls - 6
6 pull ups -3
9 Wall Balls -9
6 pull ups -3
12 Wall Balls -12
12 pull-ups -6
15 Wall Balls -15
12 pull-ups -6
18 Wall Balls -18
12 pull-ups -6
21 Wall Balls -21
18 pull-ups - 9
etc.

Reps: 123. Completed 21 wall balls, 18 pull ups, and did 3 wall balls into the next round of wall balls. Pullups are counted as 1/2 a rep as the original WOD was muscle ups.

S. Malik Nelson 08-26-2015 12:30 PM

Re: Malik's Log
 
August 26, 2015

Warm-up
Group Stretch

Cash In
15 KBS [44]
5 Burpees
10 KBS
10 Burpees
5 KBS
15 Burpees
Time: 3:59

Metcon
Metcon (Time)
4 Rounds
400 Meter Run
10 Hang Power Clean & Jerks [115]

Time: 19:18.

S. Malik Nelson 08-28-2015 06:01 AM

Re: Malik's Log
 
August 28, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOM
1 Deadlift
2 Hang Cleans
1 Power Clean
[95/95/105/115/115/125/135/135]

Metcon
Metcon (Time)
15-12-9-12-15
Shoulder 2 Overhead [95]
Air Squat
Ring Dips

then
400 Meter Run

Time: 18:54.

S. Malik Nelson 08-31-2015 07:11 AM

Re: Malik's Log
 
August 30, 2015

Warm-up
Group Stretch

Metcon
30m Time Cap
Rene (Time)
7 Rounds
400 Meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

5 rounds. Did not finish.

S. Malik Nelson 08-31-2015 07:13 AM

Re: Malik's Log
 
August 31, 2015

Warm-up
Group Stretch

Cash In
Shoulder Press (3-2-2-2-1-1)
[105]

Metcon
Metcon (Time)
5-4-3-2-1
Clean & Jerk [115]
Bar Facing Burpees

then
25 Box Jumps [24]

1-2-3-4-5
Clean & Jerks [115]
Bar Facing Burpees

then
25 Box Jumps [24]

Time: 13:48.

S. Malik Nelson 09-02-2015 06:26 AM

Re: Malik's Log
 
September 2, 2015

Warm-up
Group Stretch

Cash In
8 minutes to work up to deadlift weight for workout

Metcon
Metcon (Time)
30m Time Cap
4 Rounds
800m Row
20 Wallballs [16]
10 HSPU [box sub]
5 Deadlifts [215]

Time: 27:56.

S. Malik Nelson 09-03-2015 06:30 AM

Re: Malik's Log
 
September 3, 2015

Warm-up
Group Stretch

Cash In
15 Min to ESP 1 RM Snatch
Snatch (1-1-1-1-1)
[105]

Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
2 Rounds of Cindy
1 Snatch at 85% [85]

Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squats

4 + 15.

S. Malik Nelson 09-14-2015 07:42 AM

Re: Malik's Log
 
September 13, 2015

50 burpees for time
Time: 4:40.

3 Tabata rounds on airdyne bike.

46/43/43 calories.

S. Malik Nelson 09-14-2015 07:47 AM

Re: Malik's Log
 
September 8, 2015

Warm-up
Group Stretch

Cash In
Every 90 seconds for 4 rounds
Max Unbroken Toes 2 Bar

Metcon
Metcon (AMRAP - Reps)
12m AMRAP
3 Power Cleans [125]
3 Pull Ups
200m Run
6
6
200m Run
9
9
200m Run
12
12
200m Run
15
15

Score: 69 reps

S. Malik Nelson 09-14-2015 07:50 AM

Re: Malik's Log
 
September 9, 2015

Warm-up
Group Stretch

Cash In
Push Press (3-3-3-2-1-1)
[135]

Metcon
Metcon (Time)
21-15-9
Push Press
Box Jumps [24]
Push-Ups

400 Meter Run after every round

Push Press Weight Increases

21 - [95]
15 - [105]
9 - [115]

Time: 19:32.

S. Malik Nelson 09-14-2015 07:53 AM

Re: Malik's Log
 
September 11, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOM
3 Hang Cleans
1 Hang Squat Clean

Metcon
Metcon (Time)

11 Rounds
9 Wall Balls [16]
11 Box Jumps [24]
01 Power Clean [145]

Time: 17:05.

S. Malik Nelson 09-15-2015 06:28 AM

Re: Malik's Log
 
September 14, 2015

Warm-up
Group Stretch

Cash In
800 Meter Run
3:45.

Metcon
Metcon (AMRAP - Reps)
4 Rounds
1 Min Cal Row
1 Min Push-Ups
1 Min Double Unders
1 Min Cleans [135]

1 Min Rest

Reps: 255. Still working on stringing more than two double unders together.

S. Malik Nelson 09-16-2015 07:19 AM

Re: Malik's Log
 
September 16, 2015

Warm-up
Group Stretch

Cash In
Back Squat (3-3-2-2-2)
[215]

Metcon
Metcon (Time)
25 Deadlifts [185]
400 Meter Run
30 Pull-Ups
30 Box Jumps [24]
30 Push-Ups
400 Meter Run
25 Deadlifts [185]

Pull-Ups, Box Jumps & Push-Ups can be done in any order or rep scheme

Time: 13:40.

S. Malik Nelson 09-18-2015 06:42 AM

Re: Malik's Log
 
September 18, 2015

Warm-up
Group Stretch

Cash In
2 Rounds
400 Meter Run
15 Goblet Squats
Time: 5:43.

Metcon
Metcon (Time)

4 Round
10 Shoulder 2 Overhead [105]
15 KBS [44]
20 Sit-Ups
then
800 Meter Run

Time: 15:47.

S. Malik Nelson 09-21-2015 06:40 AM

Re: Malik's Log
 
September 20, 2015

100 pushups for time at home.

Need to do more of these! First 25 was easy and then it went downhill fast!

Time: 7:01.

S. Malik Nelson 09-24-2015 06:25 AM

Re: Malik's Log
 
September 23, 2015

Warm-up
Group Stretch

Cash In
50 KBS for Time [44]
Time: 2:12.

Metcon
Metcon (Time)
400 Meter Run
20 Deadlifts [225]
15 HSPU [box sub]
10 Pull-Ups
800 Meter Run
10 Pull-Ups
15 HSPU [box sub]
20 Deadlifts
400 Meter Run

Time: 16.52.

S. Malik Nelson 09-24-2015 06:28 AM

Re: Malik's Log
 
September 24, 2015

Warm-up
Group Stretch

Cash In
10-12 Min
Warm Up on Lifts

Metcon
Metcon (AMRAP - Reps)
2 Min AMRAP
1 Min Rest
4 Min AMRAP
2 Min Rest
6 Min AMRAP

8 Cleans [135]
1 Rope Climb
8 Back Squats [135]
1 Rope Climb
10 Ring Dips
1 Rope Climb
10 Box Jumps [24]
1 Rope Climb
8 Snatches [135]
1 Rope Climb
8 Shoulder 2 Overhead [135]

Start at the beginning at every AMRAP

Did not get to the snatches (can't snatch 135 anyway). Score is number of rounds done in the last 6 minute round.

Score: 40.

S. Malik Nelson 09-29-2015 07:29 AM

Re: Malik's Log
 
September 28, 2015

Warm-up
Group Stretch

Cash In
8m EMOM
Odd Minutes
1 Power Clean
1 Hang Sq Clean
1 Jerk
built up to [135]

Even Minutes
8 Bar Facing Burpees

Metcon
Metcon (AMRAP - Rounds and Reps)
9m AMRAP
7 Box Jumps [24]
7 Toes 2 Bar
7 Deadlifts [115]

Then
7m To Establish 1RM Squat Clean

7 rounds, 3 reps. [175] on squat clean.

S. Malik Nelson 09-29-2015 07:31 AM

Re: Malik's Log
 
September 29, 2015

Warm-up
Group Stretch

Cash In
1 Mile Run
Time: 8:54. Slow but glad I ran the whole distance without stopping.

Metcon
Metcon (AMRAP - Reps)
12 Min AMRAP
3 Back Squats [115]
3 Push-Ups
3 KBS [44]
2 Muscle Ups (Scaled 6 Pull-ups)
6
6
6
2 Muscle Ups
9
9
9
2 Muscle Ups
12
12
12

Scaled with pull ups. 139 reps.

S. Malik Nelson 09-29-2015 07:39 AM

Re: Malik's Log
 
September 26, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOM
50 Double Unders (Even Min) [more practicing than anything else]
20 Sit-Ups (Odd Min)

Metcon
Metcon (Time)
25 Box Jumps [24]
15 Burpees
25 Air Squats
15 Burpees
25 Pull-Ups
15 Burpees
25 Wall Balls [20]
15 Burpees
25 Box Jumps [24]

Time: 14:51.

S. Malik Nelson 10-01-2015 07:01 AM

Re: Malik's Log
 
October 1, 2015

Warm-up
Group Stretch

Cash In
10m EMOM
Odd Min - 5 Power Cleans [135] final set - touch and go
Even Min - 20 Air Squats

Metcon
Metcon (AMRAP - Reps)
15 Min Time Cap
30-20-10
Cal Row
Wall Balls [20]
Deadlifts [135]

Remaining Time
Snatches [135]

Score is how many Snatches

Score [0]. Finished with 15 seconds left. Can't snatch more than 95 anyway.

S. Malik Nelson 10-02-2015 09:11 AM

Re: Malik's Log
 
October 2, 2015

Warm-up
Group Stretch

Cash In
Tabata
Sit-Ups
Planks

Metcon
Metcon (Time)
10-1
Box Jumps [24]
Burpees
then
50 Hangs Cleans [115]

Time: 15:38.

S. Malik Nelson 10-05-2015 06:50 AM

Re: Malik's Log
 
October 5, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOM
3 Hang Power Clean & Jerks
[125]

Metcon
Metcon (Time)
15-12-9-6-3
Shoulder 2 Overhead [105]
Goblet Squats [44]
Push-Ups

400 Meter Shuttle Run Between Every Round

Time: 19:54.

S. Malik Nelson 10-06-2015 07:31 AM

Re: Malik's Log
 
October 6, 2015

Warm-up
Group Stretch

Cash In
6 Min
Team Burpees
I did 61. Team average was 76.

Metcon
Metcon (Time)
30 Minute Time Cap
50 Wall Balls [16]
then
2 Rounds
25 Deadlifts [185]
15 T2B
5 Atlas Stone Ground 2 Shoulder
15 Burpees
25 Box Jumps [24]
then
50 Wall Balls [16]


Time: 25:35.

S. Malik Nelson 10-14-2015 07:22 AM

Re: Malik's Log
 
October 12, 2015

Warm-up
Group Stretch

Cash In
Snatch Grip Push Press (4-4-4-4-4)
[105]

Metcon
Metcon (Time)
25 Min Time Cap
50 Push Presses [95]
50 Box Jumps [24]
50 Ring Dips
50 Bar Facing Burpees
10 Rope Climbs

Reps can be complete in any order

Time: 24:26.

S. Malik Nelson 10-16-2015 06:56 AM

Re: Malik's Log
 
October 16, 2015

Warm-up
Group Stretch

Cash In
Shoulder Press (3-3-2-1-1)
[105]

Metcon
Metcon (Time)
800 Meter Run
15 Push Jerks [105]
25 Deadlifts [105]
30 Sit-Ups
800 Meter Row
30 Sit-Ups
25 Deadlifts
15 Push Jerks
800 Meter Run

Time: 22:42.

S. Malik Nelson 10-19-2015 09:04 AM

Re: Malik's Log
 
October 19, 2015

Warm-up
Group Stretch

Cash In
Bench Press (3-3-3-3-3)
[185]

Metcon
Metcon (AMRAP - Reps)
12 Min AMRAP
3 Pull-Ups
3 Push-Ups
3 KB SDHP [53]
1 Bear Complex [105]
6
6
6
1
9
9
9
1
12
12
12

Reps: 139.

S. Malik Nelson 10-21-2015 07:32 AM

Re: Malik's Log
 
October 21, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOM
Min 1 1 Burpee 8 Air Squats
Min 2 2 Burpees 7 Air Squats
Min 3 3 Burpees 6 Air Squats
Min 4 4 Burpees 5 Air Squats
Min 5 5 Burpees 4 Air Squats
Min 6 6 Burpees 3 Air Squats
Min 7 7 Burpees 2 Air Squats
Min 8 8 Burpees 1 Air Squats

Metcon
Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
2 Clusters [115]
200 Meter Run
10 Ring Dips

5 rounds, 2 reps

S. Malik Nelson 10-23-2015 08:48 AM

Re: Malik's Log
 
October 23, 2015

Warm-up
Group Stretch

Cash In
10 Min
1 P Clean
1 H Clean
1 H Squat Clean
1 Squat Clean (Even Min)
[95]

10 Box Jumps [24] (Odd Min)

Metcon
Metcon (Time)
25 Min Time Cap
100 Hang Cleans [95]

Every time you break or rest more then 3 seconds
12 Walls Balls [20]

Time: 19:18.

S. Malik Nelson 10-26-2015 06:41 AM

Re: Malik's Log
 
October 25, 2015

Warm-up
Group Stretch

Cash In
15m EMOM
Min 1 - 4 TNG Power Cleans [135]
Min 2 - 10 HSPU [box]
Min 3 - 20 Pistol Squats [30 Air Squats]

Then repeat.

Metcon
Metcon (AMRAP - Reps)
10m AMRAP
5 Deadlifts [155]
5 Ring Dips
1 Rope Climb
10
10
1
15
15
1
20
20
1
25
25


Score: 99

S. Malik Nelson 10-27-2015 07:11 AM

Re: Malik's Log
 
October 26, 2015

Warm-up
Group Stretch

Cash In
15 Min to ESP 1 Rep Max Strict Press
Off Racks
Shoulder Press (1-1-1-1-1-1)
[110]

Metcon
Metcon (Time)
27-21-15-9
Shoulder 2 Overhead [95]
Box Jumps [24]

Time: 11:25.

S. Malik Nelson 10-29-2015 06:24 AM

Re: Malik's Log
 
October 28, 2015

Warm-up
Group Stretch

Cash In
Back Squat (5-5-5-5-5)
[200]

Metcon
Metcon (Time)
15 Cal Row
15 Back Squats [135]
then
3 Rounds
12 Deadlifts [225]
12 T2B [K2E]
then
15 Back Squats [135]
15 Cal Row

Time: 13:06.

S. Malik Nelson 11-04-2015 08:11 AM

Re: Malik's Log
 
November 2, 2015

Warm-up
Group Stretch

Cash In
Push Press (2-2-2-1-1)
[137]

Metcon
Metcon (Time)
20 Min Time Cap
800 Meter Run
10 Cleans [135]
800 Meter Run
10 Shoulder 2 Overhead [115]
800 Meter Run
10 Snatches [95]

Every Rep Remaining equals 1 second
incomplete 800 meter runs equal 25 Seconds

Time: 18:14.

S. Malik Nelson 11-04-2015 08:13 AM

Re: Malik's Log
 
November 3, 2015

Warm-up
Group Stretch

Cash In
10 Min EMOM
5 Touch & Go Cleans (Even Min)
5 Strict T2B (Odd Min) [K2E]

Metcon
Metcon (AMRAP - Reps)
12 Min AMRAP
3 Wall Balls [20]
3 Deadlifts [115]
3 Box Jump Overs [24]
6 Pull-Ups
6
6
6
6 Pull-Ups
9
9
9
6 Pull-Ups
12
12
12


Reps: 172.

S. Malik Nelson 11-04-2015 08:22 AM

Re: Malik's Log
 
October 31, 2015

Warm-up
Group Stretch

Cash In
Work up to 3 relatively challenging sets of 10 OHS.
Overhead Squat (10-10-10)
[55]

Metcon
Metcon (Time)
17m Time Cap
40 Burpees
30 Cleans [95]
30 Burpees
20 Cleans [135]
20 Burpees
10 Cleans [155]

Add 1 second to score for every round undone.

Score: 17:19.

S. Malik Nelson 11-09-2015 07:27 AM

Re: Malik's Log
 
November 8, 2015

Warm-up
Group Stretch

Cash In
12 Min to Est 2 Rep Max Hang Power Clean
Hang Power Clean (2-2-2-2-2)
[175]

Metcon
Metcon (Time)
20 Box Jumps [24]
400 Meter Run
15 Hang Cleans [135]
25 Deadlifts [135]
400 Meter Run
25 Deadlifts
15 Hang Cleans
400 Meter Run
20 Box Jumps

Time: 16:52.

S. Malik Nelson 11-10-2015 08:37 AM

Re: Malik's Log
 
November 10, 2015

Warm-up
Group Stretch

Cash In
Snatch Grip Push Press (2-2-1-1-1)
[145]

Metcon
Metcon (Time)
9-12-15-18
Pull-Ups
Front Squats [115]
Push Ups

Time: 15:22.

S. Malik Nelson 11-16-2015 09:40 AM

Re: Malik's Log
 
November 16, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOM
1 P Clean
1 Hang Clean
1 P Clean
1 Hang Clean Below Knee (Slight Pause)
95/95/115/115/125/125/135/135

Metcon
Metcon (Time)
20 Min Time Cap
4 Rounds
400 Meter Run
4 Cleans [155]
10 Wall Balls [20]
4 Cleans [155]

Time: 19:28.

S. Malik Nelson 11-16-2015 09:46 AM

Re: Malik's Log
 
November 11, 2015

Warm-up
Group Stretch

Cash In
3000 Meter Partner Row

Metcon
Metcon (Time)
5 Rounds
7 Hang Cleans & Jerks [115]
10 Box Jumps [24]
15 Air Squats

Time: 11:55.


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