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

S. Malik Nelson 12-20-2013 07:25 AM

Re: Malik's Log
 
December 20, 2013

Warm-up
Group Stretch


Weightlifting
8m EMOTM
1 Clean Pull
1 Clean and Jerk
[95/95/105/105/110/110/115/115]

Metcon
Metcon (Time)
15 Shoulder 2 OH [115]
400m Row
25 T2B
100 Dbl Unders [300 singles]
25 T2B
400m Row
15 Shoulder 2 OH [115]

Time: 15:38

S. Malik Nelson 12-26-2013 09:39 AM

Re: Malik's Log
 
December 21, 2013

Group Stretch

Cash In
Paused Front Squat 8/6/4/2
[135/155/175/185]

Metcon (Time)

50 Wallballs [20]
Then
4 Rounds
15 Deadlifts [135]
30 Sit Ups
15 Box Jumps [24]

Time: 14:01

S. Malik Nelson 12-26-2013 09:42 AM

Re: Malik's Log
 
December 23, 2013

Visiting CrossFit Athletics in Pittsburgh.

Group Stretch

A. Front Squat – 3×3 – rest 2 min [135/145/155]

B. Back Squat – 3×3 – rest 2 min [135/145/155]

+

10 Rounds

10 Burpees

10 NPU OTB BBJ

10 KBS @ [2]

25 minute time cap.

Did not finish. Completed 8 Rounds and 1 burpee.

S. Malik Nelson 12-26-2013 09:45 AM

Re: Malik's Log
 
December 26, 2013

Warm-up

Group Stretch


Cash In

10-8-6-4-2
Box Jumps
Push Ups


Metcon

Schmalls (Time)

Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats [box assist]
20 Kettlebell Swings, [1.5 pood]
10 Handstand Pushups [box assist]
Then,
Run 800m
Instead of Running, we will be rowing 1000m (due to weather)

Time: 40:32. Tough one. Glad I was able to finish.

S. Malik Nelson 01-02-2014 07:40 AM

Re: Malik's Log
 
December 27, 2013

Warm-up
Group Stretch

Cash In
2 Rds
50 Double Unders [practiced for 3 minutes each round, did not keep track]
1 Minute Plank Hold

Metcon
Metcon (Time)
2 Rds
10 DB Snatches [50]
10 K2E

2 Rds
15 P.Cleans [115]
15 Ring Dips

2 Rds
30 Deadlifts [135]
30 Sit-Ups

Time: 15:52

S. Malik Nelson 01-02-2014 07:41 AM

Re: Malik's Log
 
December 29, 2013

Warm-up
Group Stretch

Cash In
Sq Clean-FrSq-Jerk
8m EMOTM
1 Squat Clean
1 Front Squat
1 Jerk

Metcon
Metcon (Time)
15-30-45
Wall Balls [20]
Burpees (Jump to 6in Target)
Double Unders [did singles triple]

Time: 18:55

S. Malik Nelson 01-02-2014 07:42 AM

Re: Malik's Log
 
December 31, 2013

Warm-up
Group Stretch

Cash In
100 Double Unders [triples]
50 Sit Ups
50 Double Unders [triples]
25 Sit Ups

Metcon
Metcon (Time)
15-12-9-6-3
Box Jumps [24]
Clean and Jerks [115]
Push Ups

Time: 15:14

S. Malik Nelson 01-03-2014 06:42 AM

Re: Malik's Log
 
January 2, 2014

Warm-up
Group Stretch


Cash In
Overhead Squat (8-6-4-2)
[45/55/65/70]

Metcon
Metcon (AMRAP – Reps)
9m AMRAP
75 Wall Balls [20]
150 Double Unders [300 singles]
Then
3 Shoulder 2 OH [115]
3 Burpees
6
6
9
9
12
12

Score is number of S2O and Burpees completed

Score: [12 reps]

S. Malik Nelson 01-05-2014 12:50 PM

Re: Malik's Log
 
January 3, 2014

Warm-up
Group Stretch

Cash In
Snatch (6m EMOTM – 3 Squat snatches)
[45] Need to work on snatches this year.

Metcon
Metcon (Time)
6 Rounds
5 Deadlifts [225]
5 Pull Ups and 5 Dips
5 HSPU [subbed on box]
Time: 8:15

S. Malik Nelson 01-05-2014 12:50 PM

Re: Malik's Log
 
January 5, 2014

Warm-up
Group Stretch

Cash In
4m AMRAP
Burpees [6 inch Jump]
[42]

Metcon
Metcon (Time)
50 push ups
Then
3 Rounds
30 Box Jumps [24]
15 KBS [70]
30 Air Squats

Time: 17:39

S. Malik Nelson 01-06-2014 02:56 PM

Re: Malik's Log
 
January 6, 2014

Warm-up
Group Stretch


Cash In
Tabata
Sit Ups
Planks


Metcon
Metcon (Time)
5 Rds
15 Deadlifts [115]
10 Shoulder 2 OH [115]
35 Double Unders [70 Singles]
2 Rope Climbs

Time: 17:27.

S. Malik Nelson 01-10-2014 06:54 PM

Re: Malik's Log
 
January 8, 2014

Warm-up

Group Stretch

Cash In

5-4-3-2-1
HSPU [box]
Jumping Squats

Metcon
Metcon (Time)

800m Row
Then
4 rounds
30 Wall Balls [20]
20 HR Push Ups
10 Ring Dips
Then
800m Row

Time: 29:33

S. Malik Nelson 01-10-2014 06:56 PM

Re: Malik's Log
 
January 10, 2014

Warm-up

Group Stretch

Metcon

The Seven (Time - 45 min cap)

7 Rounds of:
7 Handstand Push-ups [box]
7 Thrusters [95]
7 Knees-To-Elbows
7 Deadlifts, [215]
7 Burpees
7 Kettlebell Swings [70]
7 Pull-ups

Time: 37:53

S. Malik Nelson 01-14-2014 07:59 AM

Re: Malik's Log
 
January 12, 2014

Warm-up
Group Stretch


Metcon
Metcon (Time)
8m AMRAP
1 person will be doing 10 Burpees and 1 Shuttle Sprint while the other person holds a KB in the Front Rack position

Plus a sneaky little surprise at the end!

Rounds: 10 rounds plus 7 burpees.

Sneaky surprise was to do it all over again....

Rounds (part 2): 10 rounds plus 1 burpee.

S. Malik Nelson 01-14-2014 08:02 AM

Re: Malik's Log
 
January 13, 2014

Warm-up

Group Stretch


Cash In

10m EMOTM
3 Power Cleans (Try for touch and go) [115]


Metcon
Metcon (Time)

100 Double Unders [150 singles]
50 Wall Balls [20]
50 Burpees
Then
3 Rounds
10 Hang Cleans [115]
15 Deadlifts [115]
10 Toes 2 Bar

Time: 20:26

S. Malik Nelson 01-14-2014 08:04 AM

Re: Malik's Log
 
January 14, 2014

Warm-up
Group Stretch

Weightlifting
Push Press (3-3-3-3-3) [95/105/115/125/135]

Metcon
Metcon (Time)

21 Thrusters [95]
9 (9 Pull Ups/Dips)
15 Thrusters [95]
7 (7 Pull Ups/Dips)
9 Thrusters [95]
5 (5 Pull Ups/Dips)

Time: 9:57.

S. Malik Nelson 01-16-2014 11:20 AM

Re: Malik's Log
 
January 16, 2014

Warm-up
Group Stretch

Cash In
Tabata
Push Ups [did 65 total]
Double Unders [worked on them, failed a lot]


Metcon
Metcon (Time)

4 Rounds
12 Deadlifts [225]
24 Sit Ups
400m Run

Time: 16:00.

S. Malik Nelson 01-19-2014 12:36 PM

Re: Malik's Log
 
January 17, 2014

Warm-up
Group Stretch

Cash In
4 min Time Cap
3 Rounds
5 Ring Dips
10 Wall Balls [20]

Metcon
Metcon (Time)
4 Rounds
15 Hang Cleans [115]
25 Air Squats
15 Pull Ups

Time: 14:36

S. Malik Nelson 01-19-2014 12:37 PM

Re: Malik's Log
 
January 18, 2014

Warm-up
Group Stretch

Cash In
2k Row (Time)

Time: 7:49 [a personal best for me]

Metcon
Metcon (Time)
15-12-9
Back Squat [115]
Toes to Bar

Need to work on getting bar above head and behind neck. Couldn't control 135 properly.

Time: 4:57.

S. Malik Nelson 01-25-2014 06:57 PM

Re: Malik's Log
 
January 20, 2014

Warm-up
Group Stretch

Cash In
10m EMOTM
Even Min 10 Shoulder to OH [115]
Odd Min 10 KBS [70]

Metcon
Metcon (AMRAP – Reps)
12m AMRAP
50 Box Jumps
Then
3 Front Sq [115]
3 Burpees
3 Deadlifts [115]
6
6
6
Etc.

Reps: 137.

S. Malik Nelson 01-25-2014 06:58 PM

Re: Malik's Log
 
January 21, 2014

Warm-up
Group Stretch

Metcon
Zeus (Time)
3 Rounds for time of:
30 Wall-Ball Shots [20]
30 Sumo-Deadlift High Pulls [75]
30 Box Jumps, [24]
30 Push Press, [75]
30 Calorie Row
30 Air Squats (our box modified it from 10 bodyweight squats)

Time: 47:33. Wow.

S. Malik Nelson 01-25-2014 06:59 PM

Re: Malik's Log
 
January 24, 2014

Warm-up
Group Stretch

Cash In
Snatch Grip Push Press (4-4-3-3) [45/65/85/95]

Metcon
CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters [100]
3 Chest-To-Bar Pull-ups
6 Thrusters [100]
6 Chest-To-Bar Pull-ups
9 Thrusters [100]
9 Chest-To-Bar Pull-ups
12 Thrusters [100]
12 Chest-To-Bar Pull-ups
Etc.

Reps: 64.

S. Malik Nelson 01-25-2014 07:00 PM

Re: Malik's Log
 
January 25, 2014

Warm-up
Group Stretch

Cash In
10m EMOTM
10 Push Ups Even
40 Double Unders Odd

Metcon
Metcon (Time)
1000m Row
Then
4 Rounds
10 Front Squats [115]
15 KBS [53]

Time: 19:24.

S. Malik Nelson 01-27-2014 10:43 AM

Re: Malik's Log
 
January 27, 2014

Warm-up
Group Stretch


Cash In
9 Band Runs
9 Push Ups after each run


Metcon
Metcon (Time)
21-15-9
Wall Balls [20]
Burpees
Box Jumps [24]
KBS [70]

Time: 14:34.

S. Malik Nelson 01-28-2014 12:10 PM

Re: Malik's Log
 
January 28, 2014

Warm-up
Group Stretch

Cash In
10m EMOTM
7 Pull Ups

Metcon
Metcon (Time)

5 Rounds
6 Shoulder 2 OH [115]
40 dbl unders [120 singles]
12 Deadlifts [155]

Time: 11:40.

S. Malik Nelson 01-29-2014 08:37 AM

Re: Malik's Log
 
January 28, 2014

Warm-up
Group Stretch

Cash In
10m EMOTM
1 Squat Clean
1 Hang Squat Clean
1 Jerk
built up to [135]

Metcon
Metcon (AMRAP – Reps)
12m
3 Dips
3 Air Squats
3 Burpee Box Jump Overs
6
6
6
etc...

146 reps.

S. Malik Nelson 02-01-2014 02:53 PM

Re: Malik's Log
 
January 31, 2014

Warm-up
Group Stretch

Cash In
Tabata
Sit Ups
SDHP w/KB 53/35

Metcon
Metcon (Time)
6Rds
3 Squat Cleans [135]
3 Push Jerks [135]
3 Muscle Ups [9 Ring Rows]

Time: 10:03

S. Malik Nelson 02-01-2014 02:53 PM

Re: Malik's Log
 
February 1, 2014

Warm-up
Group Stretch

Cash In
5m AMRAP
Wall Balls [20]
Didn’t keep count. Probably about 70.

Metcon
Metcon (Time)
4 Rounds
15 Push ups
400m Run
15 Hang Clean [135]

Time: 21:13

S. Malik Nelson 02-02-2014 06:00 PM

Re: Malik's Log
 
February 2, 2014

Warm-up
Group Stretch

Cash In
10m EMOTM
1 Power Clean
1 Squat Clean
1 Front Squat
built up to [135]

Metcon
Metcon (Time)

50 KBS [70]
Then
5 Rounds
10 Deadlifts [185]
15 Box Jumps [24]
Then
50 Air Squats

Time: 15:39. The KBS were terrible.

S. Malik Nelson 02-04-2014 10:06 AM

Re: Malik's Log
 
February 4, 2014

Warm-up
Group Stretch

Cash In
8m EMOTM
1 Snatch Pull
2 Touch and Go Power Snatches
Used [45] bar. Its been a while due to a shoulder issue.

Metcon
Metcon (Time)

1000m Row
then
21-15-9
Wall Balls [20]
Pull Ups
then
250m Row
then
20 Power Cleans [135]

Time: 16:49. Feeling much better with Power Cleans. Dropped weight to 95, 115 and 125 over past two months to get the form down.

S. Malik Nelson 02-06-2014 09:12 AM

Re: Malik's Log
 
February 6, 2014

Warm-up
Group Stretch


Cash In
Front Squat (5-5-5-3-3)
Built up to [155]

Metcon
Metcon (AMRAP – Reps)
10m AMRAP
Accumulate 1m Plank Hold
Then
3 Ring Dips
3 Hang Cleans [115]
3 Pump Sit Ups
6
6
6
9
9
9
Etc.

Score/Reps: 139.

S. Malik Nelson 02-11-2014 07:19 PM

Re: Malik's Log
 
February 9, 2014

Warm-up
Group Stretch

Cash In
Accumulate 50 Walking Lunges with DB's in the front rack position [25s]

Metcon
Metcon (Time)
21-18-15-12-9-6-3
Push Press [95]
Push Ups
SDHP [70]

Time: 20:17.

S. Malik Nelson 02-11-2014 07:19 PM

Re: Malik's Log
 
February 11, 2014

Warm-up
Group Stretch

Cash In
Back Squat (5-4-3-3-2) worked up to [215]

Metcon
50 Box Jumps
then
3 Rounds
15 KBS [70]
15 Deadlifts [155]
15 Push Ups
Then
50 Box Jumps

Time: 14:54.

S. Malik Nelson 02-12-2014 10:57 AM

Re: Malik's Log
 
January 12, 2014

Warm-up
Group Stretch

Cash In
12m EMOTM
30 Double Unders [did 60 singles] & 20 Air Squats Even Min
5 Power Cleans [115] Odd Min

Metcon
Metcon (Time)

4 Rounds
12 OHS [35]
24 Sit Ups
12 Bar Facing Burpees
2 Rope Climbs

Time: 17:06. My flexibility with OHS is terrible. Coach wanted me to lighten up considerably and get in the hole.

S. Malik Nelson 02-16-2014 02:04 PM

Re: Malik's Log
 
February 16, 2014

Warm-up
Group Stretch

Cash In
Tabata
Planks
Jumping Lunges

Metcon
Metcon (Time)
800m Row
Then
21-15-9
Box Jumps
Burpees
Deadlifts [155]

Time: 14:09.

S. Malik Nelson 02-19-2014 06:35 AM

Re: Malik's Log
 
February 17, 2014

Warm-up
Group Stretch

Cash In
10m EMOTM
1 Power Clean
1 Hang Clean
1 Hang Squat Clean
1 Front Squat
[worked up to 135]

Metcon
Metcon (Time)
4 Rounds
12 Thrusters [95]
12 Ring Dips
12 Hang Snatches [65]
Time: 18:50.

S. Malik Nelson 02-19-2014 06:36 AM

Re: Malik's Log
 
February 18, 2014

Warm Up
Group Stretch

Cash In
Deadlift (6-4-2-2-1) [worked up to 310]

Metcon
Metcon (Time)
15 Clean and Jerks [115]
30 Toes 2 Bar
45 Box Jumps
200 Single Unders
45 Box Jumps
30 Toes 2 Bar
15 Clean and Jerks [115]

Time: 18:57.

S. Malik Nelson 02-20-2014 08:03 AM

Re: Malik's Log
 
February 20, 2014

Warm-up
Group Stretch

Cash In
Snatch Balance (3-2-2-1-1) [95]


Metcon
Metcon (Time)
2 Rounds
15 Wall Balls [20]
10 Pull Ups
15 Wall Balls [20]
10 Push Ups
15 Wall Balls [20]
10 KBS [70]
15 Wall Balls [20]
10 Burpees
15 Wall Balls [20]
10 HSPU [modified on box]

Time: 19:12.

S. Malik Nelson 02-24-2014 03:18 PM

Re: Malik's Log
 
February 22, 2014

Warm-up

Group Stretch


Cash In

10m EMOTM
10 Goblet Squats [53] odd min
10 Burpees even min


Metcon
Metcon (Time)
4 Rounds
15 Push Ups
20 KBS [70/]
25 Sit Ups
40 Jumping lunges

Time: 19:52.

S. Malik Nelson 02-25-2014 08:23 AM

Re: Malik's Log
 
February 24, 2014

Warm-up
Group Stretch

Cash In
Front Squat (3-3-3-3)
Worked up to [195]

Metcon
Metcon (Time)

15-12-9
Squat Cleans [135]
Knees 2 Elbow
Deadlifts [135]

Time: 13:57


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