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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 |
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 |
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. |
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. |
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 |
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 |
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 |
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] |
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 |
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 |
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. |
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 |
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 |
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. |
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 |
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. |
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. |
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 |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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 |
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 |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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. |
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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