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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. |
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. |
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. |
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. |
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. |
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. |
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 |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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 |
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 |
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. |
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 |
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. |
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. |
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. |
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 :) |
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. |
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 |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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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