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

S. Malik Nelson 05-28-2013 07:44 AM

Re: Malik's Log
 
May 28, 2013

Group stretch

Cash in
1m amrap
Wall balls

1m amrap
Double unders

1m amrap
Sit ups

WOD
9m amrap
3 cleans [135]
3 toes 2 bar
3 box jumps
6
6
6
9
9
9
Keep climbing the ladder

RX'd another one. Did a similar workout two months ago. Was 7m amrap cleans and toes to bar. In this workout I did 41 dismal reps at 85lbs and was gassed. Did today's workout, which was 9m, at the recommended male weight of 135 and got 69 reps. Its not an apples to apples comparison but I'm happy with the weight and will focus on improving the reps next time.

S. Malik Nelson 05-29-2013 06:34 AM

Re: Malik's Log
 
May 29, 2013

Group stretch

Cash in
5m EMOTM
Complete 1 snatch complex EMOTM
Snatch grip dead lift [95/95/105/105/115]
Touch and go snatch [same]
2 OHS [above was too much, so did separate bar with 65]

WOD
10 dips
10 wall balls [20]
8 dips
15 wall balls
6 dips
20 wall balls
4 dips
25 wall balls
2 dips
30 wall balls

Time: 9:00.

Spent ten minutes after class working on kipping swing as the RX was to do muscleups.

S. Malik Nelson 05-30-2013 06:15 AM

Re: Malik's Log
 
May 30, 2013

Group stretch

Cash in
800m Run
50 double unders

WOD
4 rounds
15 deadlifts 135
15 hang cleans 135
15 burpees

Then

500m Row

Time: 29:13.

S. Malik Nelson 06-01-2013 08:28 AM

Re: Malik's Log
 
June 1, 2013

Group Stretch

Cash In
Find fastest 500m Row Time

Fastest times were 1:27 and 1:35. I got 1:38. Last time I rowed it was done in about 2 minutes flat so I'm happy with improvement. Started off strong but started fading around one minute.

WOD

3 Rounds
30 Box Jumps 24"
20 Back Squats [95 lbs]
10 Toes 2 Bar

time: 14:27.

Men's weight was 135, wanted to try at 115 but coach said wasn't getting deep enough in our warmups. At 95 lbs I was able to get deep enough.

S. Malik Nelson 06-02-2013 07:52 AM

Re: Malik's Log
 
June 2, 2013

Group Stretch

WOD

5 Rounds
10 Burpee Pull Ups
10 Clean and Jerks [105]

Then
400m Run

I bumped up my weight on the clean and jerks from 95 to 105, so I'm happy with that. Time was slow however - 22:58.

S. Malik Nelson 06-03-2013 06:27 AM

Re: Malik's Log
 
June 3, 2013

Group Stretch

Cash In
Snatch Balance
3-3-3
[OHS are a weakness...used 65/75/85]

WOD
20m AMRAP
400m Run
10 KB Swings [53]
10 Wall Balls [20]

Rounds: 4 full rounds, 1 400m run and 1 KB swing.

S. Malik Nelson 06-05-2013 06:01 AM

Re: Malik's Log
 
June 5, 2013

Group Stretch

Cash in
3 rounds
12 ring dips
12 box jumps
time: 3:30

WOD
9 kb swings [53]
9 front squats [105]
9 pull ups
15 kbs [53]
15 front squats [105]
15 pull ups
21 kb swings [53]
21 front squats [105]
21 pull ups

time: 12:03

S. Malik Nelson 06-08-2013 08:42 AM

Re: Malik's Log
 
June 8, 2013



Group Stretch

Cash in
8m EMOTM
1 Power Snatch
2 Snatch Balance
1 Below the knee Snatch
[65/65/75/75/85/85/95/95]. Weakness is the snatch balance.

WOD

5 Rounds

6 chest to bar pull ups
6 Squat cleans [95]
9 Bar facing burpees

Time: 12:30. Need to add more weight to squat cleans.

S. Malik Nelson 06-10-2013 06:43 AM

Re: Malik's Log
 
June 9, 2013

Group Stretch

Cash In
Tabatha Hand Release Push Ups
Score is lowest number of reps
Got 7 on last 7th set

WOD

Partner Workout
Person 1: Row 250m, 15 butterfly situps.
Person 2: Thrusters [95] until Person 1 completes set.
AMRAP 25 minutes

Our score was 137. I ended up getting 50 Thrusters in 6 rounds. Partner did 87 Thrusters in 7 rounds. Was glad to have Rx'd It.

S. Malik Nelson 06-10-2013 06:47 AM

Re: Malik's Log
 
June 10, 2013

Group Stretch

Cash In
5m EMOTM
3 Touch and go squat cleans [105]

WOD
21-15-9
Deadlifts [175]
Box Jumps

15-12-9
Toes 2 Bar
Modified on Box Hand Stand Pushups

9-6-3
Snatches [85]
Stone 2 Shoulder [unsure of weight, but felt like 50 lbs]

Had to drop the weight twice on the snatches. Was gassed and couldn't get up 105 (fail) or 95 (poor form) so dropped to 85.

Time: 23:58.

S. Malik Nelson 06-12-2013 06:08 AM

Re: Malik's Log
 
June 12, 2013

Group Stretch

Cash In
OHS
5-5-5-5 [45/55/65/75]
OHS continue to be a challenge for me. I can hold the weight up ok, its just getting good depth that is tough. Started light to work on form.

WOD
15-13-11-9-7-5-3-1
KBS [53]
Ring Dips
Sit Ups
1 Rope Climb between each round

Time: 14:12.

S. Malik Nelson 06-13-2013 07:38 AM

Re: Malik's Log
 
June 13, 2013

Group Stretch

Cash In
2 rounds
1 min Plank Hold
20 Push Ups
Time 3:15.

WOD

4 Rounds

25 Wall Balls
15 Hang Cleans [105]
250 Meter Row

Then

25 Box Jumps
300 singles [Rx was 50 Double Unders]

Time: 27:30.

S. Malik Nelson 06-16-2013 07:45 AM

Re: Malik's Log
 
June 15, 2013

Cash in
Strict press
3-3-3 [75/85/95]

Push press
2-2-2 [85/95/95]

Push jerk
1-1-1 [95/95/95]

WOD
Run 400m
50 push ups
Run 800m
50 KBs [53]
Run 400m
50 Goblet squats [53]

Time: 20:25.

S. Malik Nelson 06-16-2013 07:47 AM

Re: Malik's Log
 
June 16, 2013

Group Stretch

Cash in
5m EMOTM
2 complexes
Snatch Complex
Deadlift
Below knee snatch
High hang snatch
[75]

WOD
DT
5 rounds
12 deadlifts
9 hang power cleans
7 push jerks
[105]
Time: 11:56.

S. Malik Nelson 06-18-2013 06:17 AM

Re: Malik's Log
 
June 17, 2013

Group stretch

Cash in
Run 1 mile [finally, ran without stopping] - unsure of time

Wod
100 pull ups
100 push ups
100 lunges

Time: 20:07.

S. Malik Nelson 06-20-2013 11:50 AM

Re: Malik's Log
 
June 19, 2013

Group stretch

Cash in
Bench Press (first bench press in 20 years!)
10-8-6-4 [95/125/145/165]

WOD
21 ring dips
21 wall balls [20]
3 rope climbs
15 ring dips
15 wall balls [20]
3 rope climbs
9 ring dips
9 wall balls [20]
3 rope climbs

Time: 11:26. Need to get more efficient on rope climbs. Using arms too much and not maximizing the use of my feet technique.

S. Malik Nelson 06-22-2013 08:42 PM

Re: Malik's Log
 
June 21, 2013

Group stretch

Cash In
5m EMOTM
2 Bear complexes [95/95/105/105/105]
Clean/Front Squat/Press/Back Squat/Press

WOD
12m AMRAP
5 HSPU (modified on box)
10 Toes 2 Bar
15 Air Squats

Rounds: 7, 5 HSPU, 2 T2B

S. Malik Nelson 06-23-2013 08:07 AM

Re: Malik's Log
 
June 23, 2013

Group Stretch

WOD
5rds
5 dead lifts [200]
7 chest to bar pull ups
9 bar facing burpees

Time: 10:48. Moving up in weight on the dead lifts. Felt wiped out from them however.

Cash out
500m row sprint

S. Malik Nelson 06-24-2013 07:50 AM

Re: Malik's Log
 
June 24, 2013

Group stretch

Cash in
Run 800m – Fast pace

WOD
3 rounds
30 back squats [85]
20 hand release push ups
10 snatches [85]

Tried to get 105 (failed) and 95 (failed) on snatches. Form was not there, so went with 85.

Time: 14:25. Legs felt sluggish this morning.

S. Malik Nelson 06-26-2013 06:52 AM

Re: Malik's Log
 
June 25, 2013

Group Stretch

Cash In

10 min
30 Double Unders every minute on the minute [single, single, double, etc]

WOD
12 Min Ladder
3 Hang Cleans [105]
3 Box Jumps
3 Shoulder to Overhead [105]

6 Hang Cleans
6 Box Jumps
6 Shoulder to Overhead

Etc.....Reps go up by 3 after each Round

Reps: 110

S. Malik Nelson 06-27-2013 06:44 AM

Re: Malik's Log
 
June 27, 2013

Group Stretch

WOD
“JT”
21-15-9
HSPU [modified]
Ring dips
Push ups

Time: 10:51. Much more difficult than I thought.

S. Malik Nelson 06-28-2013 05:48 AM

Re: Malik's Log
 
June 28, 2013

Group Stretch

Cash in
Tabata
Sit ups
Box jumps

Score is lowest number of rep in a round.
Sit ups: 11. Box Jumps: 7.

WOD
12 min time cap
100 burpees
Then KB swings with remaining time [70]

Score is KB swings completed

Rx'd today. Score was 13.

Finished the burpees in 10:45. 13:15 was last 100 burpees time done on March 16, 2013.

S. Malik Nelson 07-03-2013 07:55 AM

Re: Malik's Log
 
July 2, 2013

A few days off traveling. Back at it last night.

Group Stretch

Cash in
5m EMOTM
6 Power Snatches [75]

WOD
4rds
5 push press [95]
15 front squats [95]
25 hand release Push Ups

Time: 16:03.

S. Malik Nelson 07-03-2013 05:43 PM

Re: Malik's Log
 
July 3, 2013

Group Stretch

Cash In
Row 500m
30 med ball cleans
Row 500m
30 med ball slams
20 burpees

WOD
20m Time Cap
400m walking lunges w/plate OH [25]
With time remaining amrap burpees

Score is burpees completed

Score :)

S. Malik Nelson 07-04-2013 08:04 AM

Re: Malik's Log
 
July 4, 2013

Group Stretch

Partner WOD
42-30-18
Hang cleans [115]
Box jumps
400 meter run (both)
42-30-18
Pull ups
Sit ups
400 meter run (both)
42-30-18
KBS [70]
Hspu [I scaled to modified on a box pike position]
400 meter run (both)

We split the 42 reps into 7/7/7/7/7/7(each did 3 sets of 7 reps), the 30 reps into 5/5/5/5/5/5 (each did 3 sets of 5 reps), and the 18 reps into 9/9 (each did 1 set of 9). Each partner must do equal reps!

Partner time was 29:52. Fastest/slowest times were 28:52 and 51:05. Felt good with time.

S. Malik Nelson 07-07-2013 02:31 PM

Re: Malik's Log
 
July 7, 2013

Group Stretch

Cash in
OHS
5-5-5 [worked on form used 45]

WOD
5 rounds
50m shuttle sprint
8 power cleans [115]
16 pull ups

Time: 18:51

S. Malik Nelson 07-09-2013 11:09 AM

Re: Malik's Log
 
July 8, 2013

Group Stretch

Cash in
Bench press
12-8-6-4 [115/135/155/185]

WOD
12 AMRAP
50 wall balls
3 rope climbs
50 double unders [did 150 singles]
3 rope climbs
50 burpees
3 rope climbs

Repeat until the time expires

Score: 141 reps. Did up to 35 burpees.

S. Malik Nelson 07-09-2013 04:17 PM

Re: Malik's Log
 
July 9, 2013

Group Stretch

Cash in
8m EMOTM
2 deadlifts
1 squat clean
2 push jerks
[95] - I'm much stronger with deadlifts, but relatively weak with squat cleans and push jerks, so went fairly light.

WOD
21-18-15-12-9-6-3
KBS [70]
HR Push Ups
Box Jumps [30]

RX'd today. It was a tough one. Time: 19:58. Wanted to beat 22 minutes so I'm pleased.

S. Malik Nelson 07-11-2013 08:13 AM

Re: Malik's Log
 
July 11, 2013

Group Stretch

Cash in
2 rounds
15Mb slams [20]
15Mb cleans [20]

WOD
4 rds
12 DL [135]
10 Strict pull ups
12 Back Squats [135]
2 min plank hold

Liked this one. The DL weight was fine as were the pullups. The back squats were tough. Need to work on leg strength much more.

Time: 14:04, Rx'd.

S. Malik Nelson 07-12-2013 06:01 AM

Re: Malik's Log
 
July 12, 2013

Group Stretch

3 min
PVC clean and jerk movement prep

WOD
Run 800m
15 clean and jerks [105]
Row 800m
15 clean and jerks [105]
Run 800m

Should probably have gone heavier on the clean and jerks, though they were hard for me at this weight. Cleaning is ok, but pressing overhead needs work. Will try 115 next time.

Time: 19:29.

S. Malik Nelson 07-16-2013 12:45 PM

Re: Malik's Log
 
JUne 15, 2015

Group Stretch

Cash in
Front squat
8-6-4-2 [95/115/135/155]

WOD
4rds
12 DB Snatches [50]
3 rope climbs
12 pull ups

Then
500 row
300 singles

Time: 25:50. This was surprisingly difficult.

S. Malik Nelson 07-17-2013 06:59 AM

Re: Malik's Log
 
July 16, 2013

Group Stretch

WOD
30 Back Squats [125]
Then

3 rounds
15 HR Push Ups
30 sit ups
45 mountain climbers

Then
30 power cleans (same weight as back squats)

Time: 20:28. Need to work on depth with back squats.

S. Malik Nelson 07-18-2013 06:03 AM

Re: Malik's Log
 
July 18, 2013

Group Stretch

5 min Deadlift PVC practice

WOD
4 rounds
7 deadlifts [205]
14 ring dips
21 wall balls [20]
400m run

Time: 23:32.

S. Malik Nelson 07-19-2013 07:08 AM

Re: Malik's Log
 
July 19, 2013

Group Stretch

Cash In
Tabata
Handstand Hold [failed endlessly....couldn't kick legs up]
Pump Sit-ups [straight leg, as you come up move legs to butterfly position]

WOD
21-15-9
Hang Cleans [115] (Rx'd weight)
Goblet Squats [44]
Pull-ups
150 Singles after each set of 21-15-9

Time: 16:32.

S. Malik Nelson 07-22-2013 06:13 AM

Re: Malik's Log
 
July 20, 2013

Group Stretch

Cash In
Tabata
Double Unders

WOD
Partner WOD
15 Min Amrap
10 Push Ups
20 KB SDHP [70]
30 Sit Ups [15] (plate overhead)

While Your Partner is doing Med Ball Cleans [20]
Rotate every Round

Your score is total number of Med Ball Cleans

Our score was 138 reps. In the 15 minutes I did two full rounds of the first rep scheme, and did 77 Med Ball Cleans.

S. Malik Nelson 07-22-2013 06:15 AM

Re: Malik's Log
 
July 21, 2013

Group Stretch

Cash In
Team Rowing Relay Race with KB Hold [70]
3 rounds of 250m rows with 3 rounds of KB Hold while partner rows

WOD
4 Rounds
5 Thruster [75]
10 Power Hang Cleans [75]
15 Front Squats [75]
20 Bar Facing Burpees

Time: 23:42.

S. Malik Nelson 07-24-2013 06:00 AM

Re: Malik's Log
 
July 24, 2013

Group Stretch

Cash In
2 Rounds
400 Meter Run
3 Atlas Stone 2 Shoulder [unsure, but think about 90lbs]

WOD
10 Minute Time Cap
50 Wall Balls [20]
3 P.Cleans [135]
3 Ring Dips
6 P.Cleans
6 Ring Dips
9 P.Cleans
9 Ring Dips
12 P.Cleans
12 Ring Dips
5 Muscle Ups or 20 Pull-Ups
Repeat Order if your finished before 10 Minutes

Score was 99. Got to 12 power cleans and 1 ring dip.

S. Malik Nelson 07-26-2013 06:09 AM

Re: Malik's Log
 
July 26, 2013

Group Stretch

Cash In
2 Rounds
500 Meter Row
25 Push-Ups

WOD
12 Min Amrap
5 Front Squats [135]
100 Meter Sprint
10 Deadlifts [135]

Four rounds, plus 1 front squat. Front squats are a major weakness, but wanted to RX it and not worry about my score.

Did better with my rows. On other row drills, had been using short, fast movements, which got me decent times, but left me completely wiped out and fried...with an unsettling shaking like my nervous system had been trashed.... Coach suggested longer, deeper pulls with a 1 second pause at the end and a full extension toward the wheel. Psychologically I thought my time would stink but it actually improved and I was reasonably fresh to do the WOD.

S. Malik Nelson 07-29-2013 06:12 AM

Re: Malik's Log
 
July 28, 2013

Group Stretch

WOD
Run 1 mile [ran it in 7:41]
4 rounds
20 toes to Bar
8 snatches [75]

Probably could have gone heavier on the snatches, but they aggravate my left shoulder and I'm trying to work on form with bar staying close to my body. It was still challenging however. Was glad I ran the mile straight. Coach gave a new technique to try and my knees didn't ache as much.

Time was 22:41.

S. Malik Nelson 07-29-2013 06:14 AM

Re: Malik's Log
 
July 29, 2013

Group Stretch

Cash in
Max effort back squat [225] - got 5 reps. Wanted to Rx and it felt heavy.

WOD
5 rds of Cindy
5 chest to bar pull ups
10 HR Push Ups
15 squats

Then
15 deadlifts [215] - moved up 10lbs on deadlifts. Felt ok. Will try 220 next time.

Then
5 rds of Cindy
5 chest to bar pull ups
10 HR Push Ups
15 squats

Note from coaches: We know Cindy isn’t chest to bar pull ups but do them anyway.

Time: 15:53.


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