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Re: Malik's Log
October 4, 2013
Group Stretch Cash in 10m to find 1 rep max clean Worked up to [165]. Failed at [175]. WOD 12m Time Cap 3 burpees 3 box jumps [24] 3 ring dips 6 6 6 Keep climbing the ladder Score: 15 rounds, 18 burpees, 1 box jump [154] |
Re: Malik's Log
October 5, 2013
Barbells for Boobs Workout Grace 30 clean and jerks for time [115] Time: 5:00. Fastest time I saw was 2:01 at [135]. |
Re: Malik's Log
October 7, 2013
WOD 30 bk squats [135] 400 meter run 40 dbl unders [120 singles] 30 burpees 20 T2B 10 shoulder 2 Overhead [135] 30 DL’s [165] Time: 17:52. Didn't want to get up and do this one. Had a negative attitude towards my ability before I even started. Allowed my mind to let that negativity in. It showed. Afterwards, Coach said I needed to have more confidence in that workout and use more weight that he knows (as do I) I am capable of doing. Coach gave me some tips on controlling the mind. Very disappointed before Coach even spoke to me. Don't like letting him down. |
Re: Malik's Log
October 10, 2013
Group Stretch Cash in Run 400m Rest 1min Run 400m WOD 3 rounds 40 wall balls [20] 20 KB swings [70] 15 ring rows Time: 17:06 |
Re: Malik's Log
October 12, 2013
Group Stretch Cash in Tabata Sit ups Double unders WOD "Jackie" Row 1000m [3:41] 50 thrusters [45] 30 pull ups Time: 10:30. |
Re: Malik's Log
October 15, 2013
Group Stretch Cash in 30 weighted sit ups (use a dumbbell, hold by your chest) [25] 30 double unders [triple singles] 20 20 10 10 WOD 30 thrusters [95] 30 pull ups 30 power cleans [95] 30 burpees 30 jerks [95] 30 box jumps [24] Time: 22:34. |
Re: Malik's Log
October 16, 2013
Cash In Row 500m [1:42] Then as a group Burgener Warm Up 4 Rounds 10 Snatches [75] 10 Ring Dips Run 400m Time: 14:58. |
Re: Malik's Log
October 17, 2013
Group Stretch WOD 40 min time cap 3 Rds Run 800m 50 burpees 50 box jumps [24] Time: 38:58. On paper was shooting for 13 minutes a round so pleased with the score. Runs were slow (4 1/2 minutes each), burpees so-so but was able to make up time on the box jumps. |
Re: Malik's Log
October 20, 2013
Group Stretch Cash In 8 Mim EMOTM 5 Clean & Jerks [95] WOD 5 Rds 5 OHS [65] 10 T2B 15 Box Jumps [30] 60 Singles Time 15:50. Really trying to get form down on OHS. I can get down past parallel with back squats and front squats, but best with OHS is a 1/4 squat. |
Re: Malik's Log
October 22, 2013
Group Stretch Cash In 8m EMOTM 1 deadlift 1 hang squat clean 1 front squat [115] - I see how faster elbows and getting under the bar faster help a lot. WOD 12m AMRAP 3 power cleans [145] 3 ring dips 6 power cleans 6 ring dips 9 9 12 12 15 15 Got 74 reps, 12 full rounds + 14 power cleans. |
Re: Malik's Log
October 23, 2013
Group Stretch Cash in 8-7-6-5-4-3-2-1 KBS [70] Toes 2 Bar WOD Run 1mile Row 2000m Run 800m Row 1000m Run 400m Row 500m Time: 31:16. Before the WOD, my goal was 28 minutes. Halfway through the WOD, my goal was 30 minutes. A little slower than I'd like but I'm glad I finished. |
Re: Malik's Log
October 26, 2013
Group stretch Cash in Run 800m WOD 4 rounds 10 push jerks [125] 10 KBS [70] 10 rings rows Time: 15:25 |
Re: Malik's Log
October 27, 2013
Group Stretch Cash in 10-9-8...1 Push ups/Ring Dips/Squats Time: 5:23. WOD "Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings 12 Pull-ups Time: 12:20. |
Re: Malik's Log
October 29, 2013
Group Stretch Cash In 2rd Rds 75 Double Unders 50 Mountain Climbers WOD 10-9-8-7-6-5-4-3-2-1 Power Cleans [155] Bar Facing Burpees 1 Rope climb in after each round Time: 23:20. |
Re: Malik's Log
November 4, 2013
Five days off (planned). Wanted to see how I felt with some time off as I've read about the benefits of time off every few months. Did absolutely nothing for several days, including not eating too clean over the weekend as I was away from home and sleeping rather poorly the last two nights. Group stretch Cash in 8m EMOTM 1 clean pull 1 clean and jerk [125] WOD 4 rounds 10 shoulder to OH [135] 15 toes 2 bar 20 KB swings [70] Time: 26:44. By far the slowest in all 8 classes. Times averaged around 15-20 minutes. The Rx was [155]. Overhead work is a weakness, so I'm trying to add more weight. |
Re: Malik's Log
November 7, 2013
Group Stretch WOD Run 400 12 squat cleans [135] 8 chest to bar pull ups/8 ring dips Run 400 9 squat cleans [135] 6 chest to bar pull ups/6 ring dips Run 400 6 squat cleans [135] 4 chest to bar pull ups/4 ring dips Run 400 3 squat cleans [135] 2 chest to bar pull ups/2 ring dips Time: 21:43. |
Re: Malik's Log
November 8, 2013
Group Stretch Cash in Split jerk push presses 4-4-4 [95] WOD 4 rounds 10 hspu [modified on box] 15 knees 2 elbow 10 burpee box jump overs [24] Then 100 double unders [modified to 300 singles] Time: 13:21. |
Re: Malik's Log
November 9, 2013
Group Stretch Cash in 6 – 50 yard sand bag sprints WOD 15 deadlifts [205] Then 4 rounds 10 hang cleans [115] 10 shoulder to OH [115] Then 15 deadlifts [205] Time: 17:07. |
Re: Malik's Log
November 11, 2013
Group Stretch In honor of Veterans Day, “White” 5 Rounds 3 Rope Climbs 10 T2B 21 Walking Lunges [45] Run 400 Meters Time: 33:57. |
Re: Malik's Log
November 12, 2013
Group Stretch Cash in 10m to work to a heavy single squat clean [165] 4 rounds 1min max effort thrusters [95] :30 second rest 1min max effort KB swings [70] :30 second rest 1min max effort burpee over the box [24] :30 second rest Thrusters: 13/8/6/6 = 33 KBS: 17/12/14/15 = 58 Burpees: 9/9/9/9 = 36 Total score: 127. |
Re: Malik's Log
November 13, 2013
Group Stretch WOD 200m Run 10 ground to OH [115] 10 chest 2 bar pull ups 10 KB SDHP [70] 200m Run 10 Ground to OH [135] 10 chest 2 bar pull ups 10 KB SDHP [70] 200m Run 10 ground to OH [145] 10 chest 2 bar pull ups 10 KB SDHP [70] Time: 21:58. Cash out 800m Row Time: 3:10. |
Re: Malik's Log
November 17, 2013
Group Stretch Cash In 100 double unders [didn't really count, worked on double unders for 10 minutes] 100 sit ups WOD Tabata Row Push press [95] Pull ups Burpees Score was lowest number of reps in a given round, except for the row which was calories. Score: Row [57], Push Press [3], Pull Ups [5], Burpees [4] |
Re: Malik's Log
November 21, 2013
Have had significant left shoulder pain the past few days. Usually I'm able to rest it and it goes away after a day or so. This time feels different so I went to a specialist yesterday to get it checked out. Luckily its nothing major according to the X-rays, and its due to muscular tightness. Did PT yesterday and have a session tomorrow and Monday. The more I don't do anything the worse it feels. The last few days there has been a lot of overhead work and I've sat it out. Decided last night to show up this morning and do the general warm up and row. Often I find that getting the blood flowing, though painful, seems to speed up the healing process. Today's wod was a 15 minute amrap. My goal was to row 4000 meters in those 15 minutes. Group Stretch Extra band work on shoulders. WOD Row 4000m for time Time: 17:04. |
Re: Malik's Log
November 22, 2013
Group Stretch Cash in Back squat 10-8-6-4 [135/155/175/185] WOD 800m row Then 4 rounds 10 shoulder to OH [95] 20 air squats 40 double unders [triples] Went light and really took my time on the overhead work. Shoulders felt great this morning after some massage, heat from a hot water bottle and tiger balm last night. I'm getting them worked on this afternoon and am not touching them until Monday. Time: 18:03. |
Re: Malik's Log
November 26, 2013
Had a bit of a set back the last few days with the left shoulder. Getting it worked on every other day and am taking it easy. Yesterday's WOD was all shoulder work so I sat it out. Today's was snatches. But rather than sit it out, I subbed in some other stuff that seemed to not irritate my shoulder. Pressing/OHS seems to irritate it, but pushups, pullups is fine. Group Stretch Cash In Snatch Complex 8m EMOTM 1 power snatch 2 hang sq snatch [PVC] WOD 30 burpees 30 snatches [subbed 30 pullups] 20 burpees 20 snatches [subbed 20 pullups] 10 burpees 10 snatches [subbed 10 pullups] Added a 500m row at the end. Time: 15:52. |
Re: Malik's Log
November 27, 2013
Group Stretch Cash in 8m EMOTM 5 squat cleans 155/105 WOD 50-40-30-20-10 Wall Balls [subbed 75 lbs back squat] Push Ups Sit ups Time: 27:35. Shoulder still bothering me so did not do cash in nor wall balls. |
Re: Malik's Log
November 28, 2013
Thanksgiving Day Massacre Partner Workout Teams of 3. One person ran with a 15 lbs plate for 800m. Other partners either were doing barbell movements (I stuck with 95 lbs deadlifts) or bodyweight movements (I did situps, rope climbs, squats, pushups). Total amount of work was 45 minutes. Switched on every 800m run. |
Re: Malik's Log
November 30, 2013
Group Stretch Cash In 12m to work up to a 1 rep max snatch [used pvc pipe due to shoulder issues and stretched a lot] WOD 12m AMRAP 3 pull ups 3 front squats [115] 3 burpees 6 6 6 9 9 9 Pullups do not inflame my shoulder so was able to do those. Score: 90 reps. Way too slow on the front squats. |
Re: Malik's Log
December 2, 2013
Group Stretch Cash In 6 Band Runs WOD Francos 21 21 thrusters [subbed front squats @ 95] 21 box jumps [24] 21 push ups 21 OHS [subbed deadlifts @ 95] 21 pull ups 21 burpees 21 hang cleans [95] 21 sit ups 21 wall balls [10] 21 push press [95] 21 ring dips 21 knees 2 elbow 2 min plank Subbed out thrusters and OHS due to shoulder, which is improving. Said I'd try wall balls but at [10] and tried push presses, which were ok at that weight. Time: 24:45. |
Re: Malik's Log
December 3, 2013
Group Stretch Cash in 8m EMOTM 1 hang clean [95] 1 hang squat clean [95] 1 jerk [95] WOD 1000m Row [4:02] Then 4 rounds 7 snatches [subbed [185] deadlifts] 14 pistol squats [30 air squats scaled] 21 hr push ups Time: 17:07. Shoulder feeling much better. Still didn't want to chance it with snatches just yet. Probably going to rest it another full week. |
Re: Malik's Log
December 4, 2013
Group Stretch Cash in 5m EMOTM 8 deadlifts [185] WOD 4 rounds 10 hang cleans [135] 20 Box jumps [24] 400m run Time: 21:46. |
Re: Malik's Log
December 5, 2013
Group Stretch Cash in 8m EMOTM 1 power snatch 1 squat snatch 2 OHS Worked with a PVC pipe. Shoulder feels much better. WOD 21-15-9 Squat clean thrusters [95]* Pull ups *bar must touch the ground every time* Was only planning to stretch out since I did my three days on. But figured I'd give it a try. The bar touching the ground made it much tougher as I didn't drop the weight from the top but brought it down in a controlled fashion. Time: 13:06. Felt I should have been in the 10 minute range given the additional work requirement so not pleased, but my squat cleans are getting so much better so I'm pleased with that. |
Re: Malik's Log
December 7, 2013
Group Stretch Cash in 800m Run WOD 30 front squats [115] Then 3 rounds 10 KB swings [53] 10 bar facing burpees 10 hang cleans [115] Then 30 front squats [115] First time doing KB swings in a few weeks due to shoulder issues. Tried out the 53 lb bell and it felt great. Will stay there for two weeks before moving back up to the 70 pounder. Time: 18:30. |
Re: Malik's Log
December 9, 2013
Group Stretch Cash in 10m EMOTM 5 touch and go power cleans [135] Failed on last rep of final minute and had 5 burpee penalty. Completely mental. WOD 4 rounds 10 deadlifts [155] 10 push press [95] 10 chest 2 bar pull ups Did Rx weight on deadlifts but keeping overhead work light so set up two bars. Time: 11:43. |
Re: Malik's Log
December 11, 2013
Group Stretch Cash In 8m EMOTM 1 deadlift 2 Hang cleans 1 touch n go squat clean started at [95] working up to [135] WOD 100 double unders [300 singles] 75 Sit Ups 50 push ups 25 Box Jumps 25 Toes 2 Bar 50 KB Swings [53] 75 Jumping Lunges [did walking lunges] 100 double unders [300 singles] Time: 21:45. |
Re: Malik's Log
December 13, 2013
Warm-up Group Stretch Weightlifting Front Squat (5-5-3-3-3) [95/115/135/145/145] Metcon Metcon (Time) 4 Rounds 20 Wallballs [20] 15 Burpees 10 DB Snatches [35] [50] felt fine in the right arm but very unstable in left shoulder, so used [35] Time: 15:30 |
Re: Malik's Log
December 15, 2013
Warm-up Group Stretch Weightlifting Bench Press (5-5-5-3-3) [135/155/165/185/195] Metcon Metcon (Time) 9m Time Cap 25 Power Cleans [95] 25 Box Jump Overs 25 Power Cleans [125] 25 Box Jump Did not finish. Result was 18 box jumps, so 7 short of finishing. Should have finished so disappointed |
Re: Malik's Log
December 16, 2013
Warm-up Group Stretch Weightlifting Bear Complex (8m EMOTM 1 Rep per Minute) Power Clean Front Squat Push Press Back Squat Second Push Press [95] Metcon Metcon (Time) 4 Rounds 15 Pull Ups 10 Deadlifts [205] 15 Push Ups Then 100 Double Unders [300 singles] Time: 13:55. |
Re: Malik's Log
December 18, 2013
Warm-up Group Stretch Weightlifting Overhead Squat (5-5-5-5) [45/55/65/75]. Need to work on flexibility here. Metcon Metcon (Time) 50 Burpees Then 5 Rounds 3 Power Cleans [135] 2 Muscle Ups [3 pullups/3 ring dips] 15 Box Jumps [24] Time: 14:51. |
Re: Malik's Log
December 19, 2013
Warm-up Group Stretch Gymnastics Tabata Double Unders Plank Holds [Practiced a lot with the DUs, with a lot of fails. For some reason, I can do a double under but then on the second one I fall back on my heels and fail.] Metcon Metcon (AMRAP – Reps) 12m AMRAP 80 Air squats 10 Hang cleans [115] 60 Jumping lunges 20 Hang cleans [115] 40 Push ups 30 Hang cleans [115] 20 Pull ups Repeat until time is up Got 211 reps [up to 1 Hang Clean in final set of them] |
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