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Re: Malik's Log
July 31, 2013
Cash In 8m EMOTM Snatch Complex 1 snatch high pull 1 power snatch 1 snatch Snatches remain a challenge for me. Worked on form and went light with 65. WOD 3rds 10 HSPU [modified on box] 30 KBS [70] 90 double unders [modified 3x = 270] Then 800m run Time: 23:17. Need to get HSPU and double unders by the end of the year. |
Re: Malik's Log
August 1, 2013
Group Stretch Cash In 10m EMOTM 1 clean and jerk every minute, working up to 1 rep max Minute 9 and 10 should be 1 rep max attempt [worked up to 145] WOD 60 Knees to Elbow 50 Burpees 40 Push Press [75] 30 Ring Dips 20 DB Squat Cleans [35] 10 L-Sit Pull Ups Then 30 foot farmers carry [90 each arm plus farmers carry bar] Time: 23:44 |
Re: Malik's Log
August 2, 2013
Group Stretch Cash in 2 rounds 1 min plank hold 50 double unders [didn't really count, would do single, single, double, single, etc] WOD 21-15-9 Thrusters [95] Box jumps [24] 2 rope climbs after every round Time: 13:22. Thrusters really take it out of me. Put my two weaknesses in one - front squats and pressing overhead work. But glad I Rx'd it. Rope climbs are getting much easier - footwork is vastly improved. |
Re: Malik's Log
August 4, 2013
Group stretch WOD 25 toes to bar 50 air squats 75 sit ups 100 double unders [300 singles] Run 800 100 double unders [300 singles] 75 walking lunges 50 med ball slams [20] 25 wall balls [20] Time: 26:07. Need to improve on toes to bar [get swing better], double unders and wall balls. Run felt sluggish this morning. |
Re: Malik's Log
August 7, 2013
Group Stretch WOD “Eva” 5 rounds Run 800m 30 KBS [70] 30 Pull Ups 45m time cap This was a monster. Did four full rounds plus 400m run. If I didn't have a time cap, probably would have taken me about 60 minutes. What a beast. |
Re: Malik's Log
August 9, 2013 ("Post EVA")
Cash In 30 OH Walking Lunges with Barbell [just used bar, 45] WOD 20 Goblet squats w/DB [35] 10 DB Snatches alternate hands [50] 30 knees to elbow 10 DB Snatches [50] 40 OH Lunges w/Med Ball [20] 10 DB Snatches [50] 50 Wall Balls [20] Time: 15:18. Made decent time until I got to the wall balls. These slowed me up considerably. I realized why I hate them - they are just like thrusters, which also give me trouble. |
Re: Malik's Log
August 11, 2013
Cash In Tabata Push Ups Air Squats Score is lowest reps. Push ups = 5, air squats = 13. WOD 400 Meter Run 21 KB SDHP [70] 21 Burpees 400 Meter Run 15 KB SDHP [70] 15 Burpees 400 Meter Run 9 KB SDHP [70] 9 Burpees Time: 13:56. |
Re: Malik's Log
August 12, 2013
Group Stretch Cash in Front Squat 10-8-6-4 [65/85/105/125] WOD 4 rounds 10 deadlifts [135] 15 hang cleans [125] 20 burpees Time: 19:45. |
Re: Malik's Log
August 13, 2013
Group Stretch WOD 21-15-9 Back squats [95] Box jumps [24] 15-12-9 Push press [95] Pull ups 9-6-3 Snatch [95] Stone 2 Shoulder [unsure, told roughly 80] Time: 26:15 |
Re: Malik's Log
August 15, 2013
A. Strict Press…….build to a max [135] B. AMRAP ring dips in 5 minutes…begin with 1 unbroken max set [14/44] - 10 RFT: 5 TTB 10 HRPU Time: 11:20. First three sets were done with 10 TTB. Thought it was 10/10... Visiting my friends at Crossfit Athletics Southside Pittsburgh. Good team over there. |
Re: Malik's Log
August 16, 2013
Second day at Crossfit Athletics Southside Pittsburgh. Good to have a place to workout when visiting home. A. Power clean max [155] rest 2 minutes then B. Power clean AMRAP in 8 minutes 90% of C [135/29 reps] (should have been 140) - 12 min AMRAP- “Summer Showdown” event #2 1 K row for time then: 15 Kettlebell swings 25 OTB long way 35 Double unders Time on rows was 3:56. Score was 1+46. 1 Round, 15 KBS, 25 OTB, 6 double unders. |
Re: Malik's Log
August 17, 2013
Workout at Crossfit Shadyside (Pittsburgh). Great team over there. WOD: 800 meter run then... 2 rds. of: 50 burpees 40 pullups 30 pistols (alt) [with band/modified] 20 kb swings @ [53] 10 HSPU (modified) then... 800 meter run Time: 28:16. This was a tough one. Glad to finish in under 30 minutes. |
Re: Malik's Log
August 19, 2013
Group Stretch Cash In 8m EMOTM [85/95/105/115/125/135/135/135] clean complex 1 squat clean 1 hang squat clean 1 jerk WOD The Dirty 30 Row 500m [1:56] 30 box jumps [30] 30 KBS [70] 30 chest 2 bar pull ups 30 wall balls 30 toes 2 bar Time: 17:03. Took row easy. Getting better at box jumps, KBS, pullups. Wall balls need work, as well as T2B. |
Re: Malik's Log
August 20, 2013
Group Stretch Cash in Bench Press 12-10-8-6 [135/155/175/195]. At 195 needed some assistance so wasn't all me. WOD 12m AMRAP 10 deadlifts [95] 10 push press [95] 100 meter sprint 5 Rounds on the button. Much stronger with deadlifts but overhead work continues to be challenging. |
Re: Malik's Log
August 22, 2013
Group Stretch Cash in Accumulate 5min of a plank hold [done in 5:40] WOD “Donny” 21-15-9-9-15-21 Deadlift [200] Burpees Time: 18:51 |
Re: Malik's Log
August 24, 2013
"Post Donny" Was pretty banged up after those 90 deadlifts. Walking around like an old man yesterday and today was a little better but needed to rest and not do the WOD. Rowed 2000m and did a yoga class. Time was 8:07. |
Re: Malik's Log
August 25, 2013
Group Stretch WOD 5 Rounds 400 Meter Run 15 Box Jumps [24] 20 Push Ups 25 Sit Ups Time: 24:11 |
Re: Malik's Log
August 27, 2013
Group Stretch Cash in 5m EMOTM 1 Bear Complex [95] WOD 3 rounds 40 Wall balls [20] 20 box jumps [24] 5 muscle ups [subbed with 15 ring dips and 15 ring rows] Time: 18:36. |
Re: Malik's Log
August 28, 2013
Group stretch WOD 50 KB swings [70] then 4 rounds of 10 push press [115] 16 deadlifts [115] 10 pull ups Time: 21:45. Cash out 4 sled pulls forward [60] 4 sled drags backwards [60] |
Re: Malik's Log
August 29, 2013
100th CrossFit Workout. Group Stretch Cash in Snatch 5-4-3-2-1-1 Work to a heavy single WOD 1000m row 50 HR Push ups 100 Double Unders 50 Sit ups 800m run Time: 15:58. Looking at this thought could get it around 15 minutes, so a little disappointed but glad I didn't break 16 minutes. The DU were slow. Rather than doing triple i.e. 300 singles, I did single/double/single/double etc. Failed a lot, but only counted the double unders, which took time. Row was done in about 3:55 which was paced so that I wouldn't be completely fried to complete the workout. |
Re: Malik's Log
August 31, 2013
Group stretch Cash In 8m EMOTM 1 deadlift 1 squat clean 1 split jerk WOD 12 clean and jerks [115] 12 hspu [modified on box] 12 dips 10 10 10 8 8 8 6 6 6 4 4 4 2 2 2 Then 100 double unders Time: 15:12. |
Re: Malik's Log
September 2, 2013
Group stretch Partner Workout WOD 4m amrap Double unders 7m amrap Deadlifts [185] 20 Box jumps 3 min amrap 7m amrap 15 kb swings [53] Back squats 3 min rest 7m amrap 20 wall balls Push jerks [95] 3 min rest 7m amrap 15 sit ups Power snatch [85] Didn't keep track. |
Re: Malik's Log
September 3, 2013
Group Stretch WOD Hotshots 19 6 rounds 30 squats 19 power cleans [115] 7 strict pull ups 400m run Time: 44:35. |
Re: Malik's Log
September 6, 2013
Group Stretch Cash in Deadlift 5-5-5-3-1-1 [185/205/225/245/265/275] WOD 50 box Jumps Run 400m 50 pull ups Run 400m 50 Sit Ups Run 400m Then 100 double unders [did 300 singles] Time: 18:43. |
Re: Malik's Log
September 7, 2013
Group Stretch Cash in 5m EMOTM 5 hang snatches [75] WOD 5 rounds 7 deadlifts [185] 7 hspu [modified on box] 7 thrusters [75] 7 toes to bar Time: 12:18 |
Re: Malik's Log
September 8, 2013
Group stretch WOD 400 meter run 30 WB [20] 30 push ups 50 dbl unders [150 singles] 30 kbs [70] 30 box jumps [30] 50 dbl unders [150 singles] 30 burpees 30 air squats 50 dbl unders [150 singles] 800 meter run Time: 25:18. |
Re: Malik's Log
September 10, 2013
Group Stretch Cash in 21-15-9 Sit ups Kbs [53] Time: 3:14. WOD 10 min amrap 7 T2B 10 DL [115] 14 box jumps [24] Rounds: 5 plus 13 box jumps. |
Re: Malik's Log
September 11, 2013
Group Stretch Cash In OHS 5-5-5-5 [45] Still struggle with form so stuck with bar. WOD 9/11 Tribute WOD 2001m Run 11 Box Jumps [30] 11 Thrusters [95] 11 Burpee Chest to Bar Pull Up 11 Power Cleans [150] 11 HSPU [22 modified on the box] 11 KBS [70] 11 Toes 2 Bar 11 Deadlifts [150] 11 Push Jerks [95] 2001m Row Time on the run was 10:17 (usually have to take a break during 800s so pleased went 1.25 miles without stopping). Time on the row was 8:40. Overall time was 34:38. |
Re: Malik's Log
September 14, 2013
Cash In 50 Walking Lunges 50 Push Ups WOD 4 Rounds 400 Meter Run 12 C2B Pull Ups 18 KBS [70] 24 Sit Ups Time: 23:53. Harder combo than I expected. Slower than expected. |
Re: Malik's Log
September 15, 2013
Cash in Back squat 12-10-8-6-4 [95/115/145/165/175] WOD 12m AMRAP 2 ring rows/2 dips 4 deadlifts [185] 6 toes to bar Score: 8 rounds, 4 deadlifts, 2 ring rows [went out of order as was sharing with a partner] |
Re: Malik's Log
September 17, 2013
Group Stretch Cash In 10m EMOTM Odd Minutes-10 KBS [70] Even Minutes-40 Double Unders [did mix of singles and doubles] WOD Run 800m 21-15-9 Wallballs [20] Pull Ups Then Run 800m Time: 14:34. |
Re: Malik's Log
September 18, 2013
Group Stretch Cash In 1m AMRAP Burpees [18] 1m AMRAP Sit Ups [37] WOD 15-12-9 Shoulder to OH [115] Box Jumps [24] 1 Rope Climb between rounds Then 9-12-15 Power Cleans [115] Box Jumps [24] 1 Rope Climb between rounds Time: 20:45 |
Re: Malik's Log
September 20, 2013
Group Stretch Cash In 150 Single Unders 10 Air Squats 120 Single Unders 20 Jumping Lunges 90 Single Unders 30 Mountain Climbers 60 Single Unders 40 Second Plank 30 Single Unders 50 Supermans WOD Row 400m Then 5 Rounds 10 SDHP w/ KB [70] 15 Pump Sit Ups 10 Ring Push Ups Then Row 400m Time: 11:00. |
Re: Malik's Log
September 22, 2013
Partner Workout 8m AMRAP 15 Ab Mat Situps Shoulder to Overhead [95] Score is # of Should to Overheads Rest 4m 4m AMRAP Burpee Broad Jumps Wall Balls [20] Score is # of Wall Balls Rest 4m 8m AMRAP 250m Row Box Jumps [24] Score is # of Box Jumps Didn't keep individual score, though our total score was 342 reps. |
Re: Malik's Log
September 23, 2013
Group Stretch Cash in 8m Time Cap Establish 1 rep max clean and jerk [145] (failed at 155) WOD 3 rounds 15 chest to bar pull ups 30 SDHP w/ KB [70] 15 box jumps [30] Time: 15:10. |
Re: Malik's Log
Group Stretch
WOD 2 Clean and Jerk [125] 10 ring dips 10 bar facing burpees 2 c&j [125] 20 kbs [70] 20 pull ups 2 c&j [125] 30 push ups 30 box jumps [24] 2 c&j [125] 40 wall balls [20] 40 sit ups 2 c&j [125] 50 air squats 50 mountain climbers 30 deadlifts [165] 800m run Time: 28:25. |
Re: Malik's Log
September 26, 2013
Group Stretch Cash In Tabata Deadlifts [115] Do NOT go heavier than prescribed weight. Total reps: 91. WOD 12m AMRAP Ascending ladder 3 Shoulder 2 OH [115] 3 Toes 2 Bar 6 Shoulder 2 OH 6 Toes 2 Bar 9 9 12 12 Score is total number of reps completed. Number of reps: 94. Optional Cash Out Row 500m 50 Sit Ups 50 Push Ups Time: 6:49. |
Re: Malik's Log
September 29, 2013
Group stretch Cash in 800m Run Time: 3:44. WOD 10 c&j [105] 10 dips 2 rope climbs 8 c&j [115] 10 dips 2 rope climbs 6 c&j [125] 10 dips 2 rope climbs 4 c&j [145] 10 dips 2 rope climbs 2 c&j [155] 10 dips 2 rope climbs Time: 21:07. |
Re: Malik's Log
October 1, 2013
Group Stretch Cash in 1000m Row WOD 30 Wall Balls [20] Then 4 rounds 5 sq cleans [115] 10 HR Push ups 15 box jumps [24] Then 100 double unders [300 singles] Time: 16:04 |
Re: Malik's Log
October 2, 2013
Group Stretch Cash In Run 1 Mile [8:06] WOD 4m AMRAP 10 KBS [70] 10 Burpees Results: 2 rounds, 10 KBS, 3 Burpees 1m Rest 4m AMRAP 10 Deadlifts [135] 10 Pistol Squats [band assisted] Results: 4 rounds, 4 deadlifts 1m Rest 4m AMRAP 10 Knees 2 Elbow 10 Jumping Lunges Results: 5 rounds, 5 knees to elbow |
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