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

S. Malik Nelson 02-25-2014 08:26 AM

Re: Malik's Log
 
February 25, 2014

Warm-up
Group Stretch

Cash In
2m AMRAP
Box Jumps
2m AMRAP
Hang Cleans [95]

Metcon
Metcon (AMRAP - Reps)
12m AMRAP
40 Burpees
Then
3 Push Ups
3 Shoulder 2 OH [115]
3 Pull Ups
6
6
6
9
9
9
12
12
12
.
.

Score: 75 reps. The overhead work really slowed me down.

S. Malik Nelson 02-28-2014 04:17 PM

Re: Malik's Log
 
February 27, 2014

Warm-up
Group Stretch

Cash In
10-9-8-7-6-5-4-3-2-1
Sit Ups
Box Jumps
Deadlifts [115]
Time: 7:45.

Metcon
Metcon (Time)
5 Rounds
5 Squat Snatches [65]
10 Bar Facing Burpees
15 Wall Balls [20]
Time: 16:43.

S. Malik Nelson 03-01-2014 06:59 PM

Re: Malik's Log
 
March 1, 2014

Warm-up
Group Stretch

Cash In
Push Press (5-5-5) [125]

Metcon
Metcon (Time)
3 Rounds
22 Burpees
22 Pull Ups
22 KBS [70]

Time: 19:36.

S. Malik Nelson 03-04-2014 11:41 AM

Re: Malik's Log
 
March 4, 2014

Warm-up
Group Stretch

Cash In
8m EMOTM
30 Double Unders and 10 Air Squats [lots of failed attempts]

Metcon
Metcon (AMRAP - Reps)
4min Time Cap to Row 800m with remaining time to rest then
8m AMRAP
3 Shoulder 2 OH [115]
3 Ring Dips
3 Box Jumps
6
6
6
9
9
9

Reps: 82.

S. Malik Nelson 03-14-2014 01:07 PM

Re: Malik's Log
 
March 11, 2014

Warm-up
Group Stretch

Cash In
2 Rounds
5 Man Makers [25s]
25 Sit Ups

Metcon
Metcon (Time)
4 Rounds
400m Run
10 Deadlifts [225]
10 HSPU [scaled to box]

Time: 14:57.

S. Malik Nelson 03-14-2014 01:08 PM

Re: Malik's Log
 
March 12, 2014

Warm-up
Group Stretch

Metcon
Metcon (Time)
7 Rounds
7 Wall Balls [20]
7 Box Jumps
7 Power Cleans [135]
7 Burpees
7 KBS [70]
7 Ring Dips
7 HR Push Ups

Time: 37:00.

S. Malik Nelson 03-14-2014 01:08 PM

Re: Malik's Log
 
March 14, 2014

Warm-up
Group Stretch

Cash In
12m EMOTM
100m Row Odd Minutes
10 KBS [53]

Metcon
CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20

Reps: 91 [1 275 deadlift].

S. Malik Nelson 03-27-2014 05:49 AM

Re: Malik's Log
 
March 22, 2014

5 Rounds
10 Ground 2 OH [95]
200 yard sprint

Time: 14:28

S. Malik Nelson 03-27-2014 05:50 AM

Re: Malik's Log
 
March 23, 2014

Metcon (Time)
3 Rounds
800m Run
10 Chest 2 Bar Pull Ups
15 SDHP [70]
20 Box Jumps
Then
200 Singles
30m Time Cap

Time: 27:06.

S. Malik Nelson 03-27-2014 05:51 AM

Re: Malik's Log
 
March 25, 2014

Metcon (AMRAP - Reps)
12m AMRAP
30 Goblet Squats [53]
60 Cal Row
10 Clean And Jerks [105]
10 Clean And Jerks [115]
10 Clean And Jerks [did not get to this level]

Reps: 109.

S. Malik Nelson 03-27-2014 05:52 AM

Re: Malik's Log
 
March 26, 2014

Metcon (Time)
50 Wall Balls [20]
Then
5 Rounds
10 Deadlifts [155]
10 Bar Facing Burpees
Then
50 Wall Balls [20]

Time: 16:57.

S. Malik Nelson 03-28-2014 05:55 AM

Re: Malik's Log
 
March 27, 2014

Warm-up
Group Stretch


Cash In
Front Squat (5-5-3-3-1) [built up to 185]

Metcon
Metcon (Time)
6 Rounds
5 Push Press [95]
10 Hang Cleans [95]
50 Singles

Time: 11:02.

S. Malik Nelson 03-31-2014 05:39 AM

Re: Malik's Log
 
March 29, 2014

Warm-up
Group Stretch


Cash In
10m EMOTM
10 KBS [53]
20 Double Unders [practiced, lots of fails]


Metcon
Metcon (Time)
10 Box Jumps [30]
20 Shoulder 2 OH [95]
30 Pull Ups
40 Sit Ups
50 Push Ups
40 Sit Ups
30 Pull Ups
20 Shoulder 2 OH [95]
10 Box Jumps [30]

Time: 20:16.

S. Malik Nelson 04-01-2014 06:00 AM

Re: Malik's Log
 
April 1, 2014

Warm-up
Group Stretch

Cash In
5-4-3-2-1
Chest 2 Bar Pull Ups
Wall Balls

Time: 1:39.

Metcon
Metcon (Time)
30 Back Squats [135]
400m Run
30 Box Jumps [24]
400m Run
30 Power Cleans [135]

Time: 16:20.

S. Malik Nelson 04-03-2014 06:36 AM

Re: Malik's Log
 
April 2, 2014

Warm-up
Group Stretch


Cash In
8m EMOTM
1 Power Clean
1 Hang Squat Clean
2 Jerks
Built up to [125]


Metcon
Metcon (Time)
100 Double Unders [200 singles]
Then
4 Rounds
10 Toes 2 Bar
10 KB Swings [70]
2 Rope Climbs
Then
100 Double Unders [200 singles]

Time: 16:52.

S. Malik Nelson 04-04-2014 08:10 AM

Re: Malik's Log
 
April 3, 2014

Warm-up
Group Stretch

Cash In
1-Mile Run (Time)
Time: 7:57.

Metcon
Metcon (Time)
5 Rounds
5 Squat Cleans [135]
10 Pull Ups
10 Push Ups
15 Box Jumps [135]

Time: 18:57.

S. Malik Nelson 04-07-2014 05:54 AM

Re: Malik's Log
 
April 6, 2014

Warm-up
Group Stretch

Cash In
Shoulder Press (3-3-3-3) [100]

Metcon
Metcon (Time)
15-12-9
Push Ups
Deadlifts [135]
Pull Ups
Front Squats [135]

Time: 14:46. Front squats really slowed me down.

S. Malik Nelson 04-08-2014 11:07 AM

Re: Malik's Log
 
April 7, 2014

Warm-up
Group Stretch


Cash In
Back Squat (10-8-6-4-2)
built up to [200]

Metcon
Metcon (Time)
10 Squat Snatches [75]
400m Run
20 Burpee Box Jumps [24]
400m Run
30 Power Cleans [125]
400m Run
40 Wall Balls [20]
400m Run

Time: 22:45.

S. Malik Nelson 04-10-2014 05:41 AM

Re: Malik's Log
 
April 9, 2014

Warm-up
Group Stretch

Cash In
2 Rounds
400m Run
25 Air Squats

Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Time: 11:52. Quite disappointed as did Jackie in 10:30 on October 12, 2013. Really need to improve on thrusters.

S. Malik Nelson 04-11-2014 06:52 AM

Re: Malik's Log
 
April 10, 2014

Warm-up

Group Stretch

Cash In
10m EMOTM
1 Snatch Grip Deadlift
1 Touch and Go Power Snatch
1 Hang Squat Snatch
used bar [45]

Metcon
Metcon (Time)
40 Burpees
Then
3 Rounds
5 Shoulder 2 OH [125]
10 Knees 2 Elbow
15 Box Jumps [24]
Then
40 Wall balls [20]

Time: 15:01.

S. Malik Nelson 04-14-2014 06:06 AM

Re: Malik's Log
 
Warm-up
Group Stretch

Cash In
Bench Press (10-8-6-4-2)
built up to [195]

Metcon
Metcon (Time)
50 Air Squats
10 Power Cleans [135]
40 Pull Ups
20 Burpees
30 Box Jumps [24]
30 Wall Balls [20]
20 Burpees
40 KB Swings [53]
10 Power Snatches [65]
50 Air Squats

Rx'd except for power snatches. RX weight was 135.

Time: 26:00.

S. Malik Nelson 04-16-2014 06:20 AM

Re: Malik's Log
 
April 15, 2014

Warm-up
Group Stretch

Cash In
Front Squat (10-8-6-4-2)
Worked up to [155]

Metcon
Metcon (Time)
800 Meter Row
then
21-15-9
Hang Cleans [115]
Burpee Box Jump Over

Time: 16:34.

S. Malik Nelson 04-22-2014 06:46 AM

Re: Malik's Log
 
April 16, 2014

Warm-up
Group Stretch

Cash In
10 Min EMOTM
Even Min 30 Double Unders [practiced, single, single, double, etc.]
Odd Min 20 Sit-ups

Metcon
Metcon (Time)
40 T2B
then
3 Rounds
15 Wall Balls [20]
15 Push-Ups
15 KBS [70]
then
Accumulate 2 Min Plank Hold

Time: 16:59.

S. Malik Nelson 04-22-2014 06:47 AM

Re: Malik's Log
 
April 18, 2014

Warm-up
Group Stretch

Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Power Cleans [135]

After each round, perform 1rd of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Time: 23:29.

S. Malik Nelson 04-22-2014 06:47 AM

Re: Malik's Log
 
April 21, 2014

Warm-up
Group Stretch

Cash In
10 Min EMOTM
5 HSPS Even Min [worked on kicking legs back and holding, couldn't dip/kip]
10 KBS [53] Odd Min

Metcon
Metcon (Time)
4 Rounds
15 Goblet Squats [53]
400 Meter Run
15 DB Snatches [50]
2 Rope Climbs

Time: 24:29.

S. Malik Nelson 04-23-2014 05:48 AM

Re: Malik's Log
 
April 22, 2014

Warm-up
Group Stretch

Cash In
Bench Press (5-5-3-3-1-1)
Built up to [205]

Metcon
Metcon (AMRAP Reps)
12 Min Amrap
3 Hang Snatches [75]
3 Ring Dips
3 Box Jumps [24]
20 Double Unders [did singles]
6
6
6
20 Double Unders
9
9
9

Rope turns do not count toward total reps. Finished 15 full rounds.

Total reps: 135.

S. Malik Nelson 04-25-2014 05:50 AM

Re: Malik's Log
 
April 23, 2014

Warm-up
Group Stretch

Cash In
10 Min Amrap
EMOTM
1 Deadlift
2 Hang Sq Cleans
1 Power Clean
built up to [135]

Metcon
Metcon (Time)
30 Deadlifts [185]
then
21-18-15-12-9-6-3
Wall Balls [20]
Pull-Ups
then
30 Deadlifts [185]

Time: 20:57.

S. Malik Nelson 04-25-2014 06:20 AM

Re: Malik's Log
 
April 24, 2014

Metcon (Time)

800 Meter Row
25 Push-Ups
15 Clean & Jerks [115]
25 Sit-ups
800 Meter Run
25 Sit-Ups
15 Clean & Jerks [115]
25 Push-Ups
800 Meter Row

Time: 22:24.

S. Malik Nelson 04-28-2014 05:55 AM

Re: Malik's Log
 
April 27, 2014

Warm-up
Group Stretch

Metcon
Metcon (Time)
800 Meter Run
20 Burpees
20 Deadlifts [135]
800 Meter Run
30 Box Jumps
30 Air Squats
800 Meter Run
20 HSPU [modified on box]
20 Ring Dips

Time: 22:15.

S. Malik Nelson 04-29-2014 06:10 AM

Re: Malik's Log
 
April 28, 2014

Warm-up
Group Stretch

Cash In
Back Squat (5-5-5-5)
built up to [195]

Metcon
Metcon (AMRAP Reps)
12 Min Amrap
25 Hang Cleans [115]
then
3 KBS [53]
3 Burpees
3 Shoulder 2 Overhead [115]
6
6
6
9
9
9
etc.

Reps: 117.

S. Malik Nelson 05-01-2014 06:53 AM

Re: Malik's Log
 
April 30, 2014

Warm-up
Group Stretch

Cash In
Strict Press
5-3-3-3-1 [100] - lots of difficulty not arching.....


Metcon
Metcon (Time)
50 Air Squats
then
3 Rounds
10 Deadlifts [225]
15 Pull-ups
20 Pump Sit-ups
then 50 Jumping Lunges

Time: 12:34.

S. Malik Nelson 05-02-2014 05:46 AM

Re: Malik's Log
 
May 1, 2014

Warm-up
Group Stretch

Cash In
10 Min EMOTM
10 Wall Balls & 5 Burpees

Metcon
Metcon (Time)
3 Rounds
10 Clean & Jerks [125]
10 Burpee Box Jump Overs
10 Ring Dips

Time: 13:58.

S. Malik Nelson 05-03-2014 03:05 PM

Re: Malik's Log
 
May 2, 2014

Warm-up
Group Stretch

Cash In
12-9-6-3
KBS [53]
K2E

Metcon
Metcon (AMRAP Rounds and Reps)
15 Min AMRAP
15 Hang Cleans [95]
15 Push-Ups
200 Meter Run
Score is number of runs.

Reps: 5 + 11.

S. Malik Nelson 05-07-2014 06:12 AM

Re: Malik's Log
 
May 5, 2014

Warm-up
Group Stretch

Cash In
Bench Press
10-8-6-4-2
Built up to [205]

Metcon
Metcon (Time)
21-15-9
Power Clean [125]
Wall Ball [20]
Box Jump [24]

Time: 12:30.

S. Malik Nelson 05-07-2014 06:13 AM

Re: Malik's Log
 
May 6, 2014

Warm-up
Group Stretch

Cash In
8m EMOTM
5 Hang Snatches [75]
5 Toes 2 Bar

Metcon
Metcon (Time)
800m Run
12 Front Squats [125]
12 HSPU [box]
800m Run
8 Front Squats [135]
8 HSPU [box]
800m Run
6 Front Squats [145]
6 HSPU [box]

Time: 19:40.

S. Malik Nelson 05-08-2014 06:43 AM

Re: Malik's Log
 
May 7, 2014

Warm-up
Group Stretch

Cash In
Deadlift (5-3-3-2-2-1)
Built up to [320]

Metcon
Metcon (Time)
30 KBS [53]
Then
3 Rounds
15 Ring Dips
20 Wall Balls [20]
50 Double Unders [100 singles]
Then
30 KBS [53]

Time: 14:35.

S. Malik Nelson 05-09-2014 06:28 AM

Re: Malik's Log
 
May 8, 2014

Warm-up
Group Stretch

Metcon
Metcon (AMRAP Reps)
25 Min Amrap
25 Burpees
1 Rope Climb
25 P Cleans [125]5
2 Rope Climbs
25 Shoulder 2 Overhead [125]
3 Rope Climbs
25 Deadlifts [125]
4 Rope Climbs
25 DB Snatch [50]
5 Rope Climbs
25 T2B

Got down to 2 of the final 5 rope climbs. Total reps: [137].

S. Malik Nelson 05-13-2014 07:15 AM

Re: Malik's Log
 
May 12, 2014

Warm-up
Group Stretch

Cash In
Push Press (3-3-3-3)
Built up to [115].

Metcon
Metcon (AMRAP Rounds and Reps)
15 Min Amrap
7 Clean & Jerks []115]
7 T2B
7 Burpees
200 Meter Run

Score: 4 rounds on the button.

S. Malik Nelson 05-15-2014 06:45 AM

Re: Malik's Log
 
May 14, 2014

Warm-up
Group Stretch

Cash In
800 Meter Run
100 Double Unders [practiced a lot]

Metcon
Metcon (Time)
15-12-9
Deadlift [225]
Push-Ups
Box Jumps [24]
25 Air Squats after every Round

Time: 8:20.

S. Malik Nelson 05-16-2014 06:01 AM

Re: Malik's Log
 
May 15, 2014

Warm-up
Group Stretch

Cash In
30-20-10
KBS [53]
Sit-Ups
Time: 5:06.

Metcon
Metcon (Time)

3 Rounds
10 Shoulder 2 Overhead [120]
15 Burpees
then
3 Rounds
10 T2B
15 Hang Cleans [115]

Time: 18:47.


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