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Malik's Log
Just finished my on-ramp last week and had my first few Crossfit workouts. Coaches suggeted keeping track of progress so I thought I'd post it here - that way I can look back and see where I have improved and what needs improving.
About me - 43 yrs old (yesterday), 5'11, 178 lbs. Not a newbie to exercise but nowhere where I want to be. Crossfit has definitely exposed some glaring weaknesses that I never knew existed, so I'm very excited about attacking these weaknesses. My first three workouts were intro workouts, and are below: 1. March 6, 2013 Row 400 M 3 rounds of 10 wall balls (16lb)/10 pushups/10 situps Row 400 M Time: 7:20 2. March 9, 2013 5 Rounds of the 9's 9 Press (75lbs)/9 KBS (30lbs)/9 box jumps (30'') Time: 8:16 3. March 11, 2013 the 7s 7 wall ball snatch/squat (20lb)/ 7 pushups amrap in 7 minutes got 8 rounds + 4 pushups |
Re: Malik's Log
March 12, 2013
First official Crossfit Workout Cindy - amrap in 20 minutes 5 pullups/10 pushups/15 squats pullups unnassisted 12 rounds plus 1 pullup March 13, 2013 10 snatches (75lbs) 20 wall balls (20 lbs) 10 hang cleans (75 lbs) 20 KBS (40 lbs) 10 front squats (75 lbs) 20 box jumps (30'') 10 push press (75 lbs) 20 ring dips (unnassisted) 10 back squats (75 lbs) 20 burpees time: 14:58 |
Re: Malik's Log
Incredibly sore! Was traveling 3/14 and 3/15. Rested both days.
Unable to get to box today so did workout at home. March 16, 2013 100 Burpees for time Time was 13:15. |
Re: Malik's Log
March 18, 2013
7 rounds of: 7 push jerks, 7 chest to bar pullups, 7 burpees. weight on push jerks started at 95lbs (did two rounds) then dropped to 75 lbs pullups unnassisted time: 25:25. Lagged the average by 10 minutes. Push jerks took a lot out of me, even at this weight. Not pleased but my ego is at the door, and I know in 6 months these times will improve with more weight. March 19, 2013 20m EMOTM Every minute alternate movements 10 touch and go snatches 8 knees to elbow Used 65 lbs. Technique on snatches getting much better. It felt very natural. Though light weight given recommendations, felt good and believe there is much room for additional weight as I get stronger with these lifts. |
Re: Malik's Log
March 20, 2013
4 Rounds 400m Run 10 Goblet Squats (used 35lb) 15 Ring push ups 3 Rope Climbs (substitued 6 floor to standing) Time: 19:20 |
Re: Malik's Log
Group Stretch
Cash in Back squat 10-8-6-4-2 Increase weight each set haven't squated with weight in 20 yrs. started light. will start heavier next time. results: 45/75/105/135/175 WOD 15m amrap 10 burpees 10 box jumps 24/20 10 pull ups As with all things Crossfit, looked easy on paper. thought I'd get more rounds. result: 5 rounds plus 10 burpees and 9 box jumps. |
Re: Malik's Log
March 27, 2013
Group stretch Cash in 10m EMOTM 25 double unders WOD 5 rounds 400m run 10 split snatches (used 65 lbs) 4 muscle ups or 10 rope pulls or 4 rope climbs (did 10 rope pulls) time: 29:23 |
Re: Malik's Log
March 28, 2013
Group Stretch Cash In Front Squat 6-4-4-2 (used 95/115/115/135) - first time doing front squats. felt comfortable with bar placement but need to work on using fingers/wrists better WOD 7m AMRAP 3 Clean and Jerk 3 Toes 2 Bar 6 Clean and Jerk 6 Toes 2 Bar 9 Clean and Jerk 9 Toes 2 Bar 12 Clean and Jerk 12 Toes 2 Bar And continue up the ladder until the 7m is up. This was tougher than I thought. Used 85lbs. Got 41 reps. No second ladder for me. |
Re: Malik's Log
March 29, 2013
Group Stretch Cash in Snatch complex Snatch grip deadlift Power snatch Snatch squat Wod Fran 21-15-9 Thrusters - used 75lbs Pull ups - unassisted Time: 12:17 |
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April 1, 2013
Group stretch Cash in 10m emotm 3 bear complexes 155/115 135/95 115/75 Wod 4rds 10 snatches (used 80 lbs) 15 box jumps 20 pull ups Time: 19:23 |
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April 3, 2013
Cash in 800m run WOD 5rds 5 dead lifts 275/155 [I scaled to 135] - first time doing dead lifts, will try 155 next time 15 wall balls [14 lbs] 20 kbs 70/53 [I scaled to 44 lbs] time was 13:58 |
Re: Malik's Log
April 4, 2013
Group Stretch Cash in 10m EMOTM 10 box jumps WOD 8m amrap 15 thrusters (100 lbs) 15 chest 2 bar pull ups Finally Rx'd! Didn't want to do it but was "encouraged" to do so. That's the good news. Bad news is number of reps was low. Did 34 (ouch). My upper body strength is lacking, and the thrusters revealed (again, among other things) that fact. 100 lbs felt really heavy. But I'm stronger than I was 3 weeks ago. I'm continuing to lean out. Don't believe in scales but my pants are noticably looser now. Can't wait to do it again. Those reps are going to come up! |
Re: Malik's Log
April 5, 2013
Group Stretch Cash in Clean complex WOD 15 min time cap 15 toes 2 bar 30 goblet squats (used 35 lbs) 50 burpees 100 sit ups With remaining time Amrap man makers (used 25 lb dumbells) Score is based on how many man makers you did. If you didn't finish the 100 sit ups, your score was zero. Score was 5 man makers. Was pleased I got to them as I'm super slow with burpees. As usual, I always look back and think I could have done more. |
Re: Malik's Log
April 7, 2013
Group Stretch WOD 30 weighted sit ups [15 lbs plate held to forehead for all sit ups] 15 squat cleans [75 lbs for all squat cleans] 24 weighted sit ups 12 squat cleans 18 weighted sit ups 9 squat cleans 12 weighted sit ups 6 squat cleans 6 weighted sit ups 3 squat cleans time: 15:01 |
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April 8, 2013
Group Stretch WOD 50 air squats 50 push ups [hand release] 10 dead lifts [185 lbs] 40 box jumps 40 pull ups [unnassisted] 10 power cleans [95 lbs] 30 pistol squats [band assisted] 30 burpees 10 hang cleans [95 lbs] 20 ring dips [unnasisted] 20 hspu [assisted/feet on box] 10 snatches [95 lbs] 800m run Time: 38:16. Was happy just to finish! |
Re: Malik's Log
April 9, 2013
Group stretch Cash in Back squat 8-8-6-4-2 [used 135/165/195/225/255] WOD 12m AMRAP 3 stone 2 shoulder [not sure of weight - just heavy!] 6 push press [95] 9 toes 2 bar did 5 full rounds and 5 toes 2 bar. big improvement on squats. On 3/25 used: 45/75/105/135/175, so I'm happy with the improvement. |
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April 11, 2013
Group stretch Cash in Deadlift 5-5-5-5 [135/165/185/195/195] WOD 5rds 7 strict press [95] 14 box jumps 21 air squats time: 11:10 In my april 3 workout used 135 on deadlifts so happy with progress. |
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April 12, 2013
Group stretch run 800m 10 power cleans [95] 75 singles (subbed for 25 double unders0 9 power cleans 75 singles ... 1 power clean row 800m time: 22:45 |
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April 14, 2013
Group Stretch Partner WOD 2 divisions scaled and RX Teams will be picked from hat RX in one hat. Scaled in another Run 400m Diane 21-15-9 Dead lifts [used 165] HSPU [subbed double pikes/feet on box] Run 400m Grace 30 C&J [75] Run 400m Isabel 30 snatches [75] 150 double unders [subbed triple singles] |
Re: Malik's Log
April 17, 2013
Group Stretch Cash In Tabata Lunges Double Unders [was generally a single, single, single, double...single, single, single, double....] WOD 21-15-9 Wall Balls [20 lbs] Push Ups [hand release] KB Swings [44 lbs] Sit Ups [butterfly] Burpee Box Jumps Row 250m between each round time: 21:58. the burpee box jump/row combo was tough. need to increase weight on swings. will try 53lbs next time. |
Re: Malik's Log
April 18, 2013
Group Stretch Cash in Snatch 3-3-3-3 [75/85/95/95] WOD 3 rounds 20 ring dips [unnassisted] 20 back squats [95] 800m run time: 27:23. 800s were tough due to knee pain. |
Re: Malik's Log
April 19, 2013
Group stretch Cash in 100 dbl unders [300 singles] to be done within 3 minutes (did) WOD Row 1,000m 10 hspu [did 20 modified] 20 pull ups [unnassisted] 30 sit ups Row 750m 10 hspu [did 20 modified] 20 pull ups [unnassisted] 30 sit ups Row 500m 10 hspu [did 20 modified] 20 pull ups [unnassisted] 30 sit ups Row 250m 10 pull ups time: 25:50. Midway through Coach said, "I have a challenge for you....you need to beat that girl" as he points at her...."if you come in 2nd place behind her, the penalty is 20 burpees." Of course, "that girl" is someone I aspire to get to in all aspects of fitness. She finished about 2 minutes ahead of me. As I was on the rower, I said "sorry Coach, couldn't catch her" to which he responded "just gimme my burpees". "That girl" actually got down and did the 20 with me, which didn't make them suck any less but was nice. looking foward to resting! |
Re: Malik's Log
April 23, 2013
Back to work after 3 days off. Group Stretch Cash in 10 EMOTM 3 touch and go squat cleans [rounds 1-3 used 95lbs, rounds 4-6 used 105lbs, rounds 7-10 used 115lbs]. WOD 20m EMOTM 1 air squat – 1 push up 2 air squats – 2 push ups 3 air squats – 3 push ups Continue up the ladder EMOTM If you do not complete the full reps, start back at 1. Score: Made it to round 16, completed all 16 squats and only 13 pushups. Went back to 1/1, 2/2, 3/3 and 4/4 for rounds 17, 18, 19 and 20. total squats: 146 total pushups: 143 seemed easier on paper, as always. |
Re: Malik's Log
April 24, 2013
Group Stretch WOD Run 800m 15 clean and jerks [95lbs] Run 400m 15 snatches [95lbs] Run 400m 15 clean and jerks [95] Run 800m 15 snatches [95lbs] Time: 31:43. I think I can add weight to these moves now. Will try 105lbs next time. |
Re: Malik's Log
April 25, 2013
Group Stretch Cash In Front Squat 8-6-4-2 [95/115/135/155] - On March 28's Cash In, which was 6-4-4-2 (used 95/115/115/135) so happy with progression. WOD 4 Rounds 10 Burpees 15 Box Jumps 20 Wall Balls [20lbs] Time: 14:15 |
Re: Malik's Log
April 26, 2013
Group Stretch Cash In Push Jerk 2-2-2-1-1 [85/95/85/85/85] WOD 10 Rds 15 Deadlifts [135] 15 push-ups Time: 15:58 |
Re: Malik's Log
April 29, 2013
Group Stretch Cash In 1 Mile Run (time: 10:30). Slow! WOD 4 Rounds 3 Bear Complex [power clean/push press/back squat/push press] - used 95 15 Box Jumps 15 Burpees 3 Rope Climbs [subbed 6 floor to standing] Time: 23:45 |
Re: Malik's Log
April 30, 2013
Group Stretch Cash In 2 Rounds 50 Double Unders 20 Burpees plus 10 burpee penalty for not completing in 5 minutes. WOD 2 Rounds 10 Power Cleans [95] 25 Sit ups 2 Min Rest (Mandatory Break) 2 Rounds 500 Meter Row 25 Push Ups 2 Min Rest (break) 2 Rounds 20 KBS [53] 20 Goblet Squats [53] Upped weight on KBS and Squats from 44 lbs to 53 lbs Time: 23:03 |
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May 1, 2013
Group Stretch Cash In 100 Walking Lunges - time limit of 5:00. completed in 3:55. WOD 1,2,3,4,5,6,7,8,9,10 10,9,8,,7,6,5,4,3,2,1 Wall Balls [20] Pull Ups [unnassisted] Then 800 Meter Run Wall Balls are from 1-10 Pull Ups are from 10-1 Rotate back and forth from Wall Balls to Pull Ups Time: 16:11. Stayed afterward to work on kipping technique. Not there yet but better. |
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May 4, 2013
Group Stretch WOD 10 EMOTM 3 power cleans [115] Then 10m time cap 50 burpees 40 box jumps 30 toes 2 bar 20 wall balls 10 hspu Amrap med ball cleans Got 50 burpees, 40 box jumps and 28 toes to bar. |
Re: Malik's Log
May 7, 2013
Group Stretch Cash In 10m EMOTM 3 touch and go snatches [85/85/95/95/105.......] WOD 7 rounds 7 push jerks [95] 7 chest 2 bar pull ups [unnassisted] 7 burpees Did this workout on March 18, 2013, with the results being 25:25, and using 95 for two rounds then dropped to 75, lagging the class by a solid 10 minutes. Fast forward 7 weeks, and new time was 18:58. used 95 lbs throughout. Shaved 6.5 minutes off of my time at a heavier weight. Next time I see this want to get in the 15 minute range using 105 lbs.....I love the ability to measure progress! |
Re: Malik's Log
May 8, 2013
Group Stretch Cash in Front squat 3-3-3-3 [95/115/135/165] WOD 4 rounds 20 box jumps 15 Burpees 10 squat cleans [105] Time: 23:51. |
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May 9, 2013
Group Stretch Cash in Tabata Squat jumps Hand stand holds [had to face away from wall and walk my feet up, couldn't get the kickback to work] WOD 5 rds 10 ring dips 10 knees 2 elbow 4 stone to shoulder [unsure of weight but maybe 60lbs?] 2 muscle ups [I did 4 chest to bar pull ups] Time: 14:43 |
Re: Malik's Log
May 10, 2013
Group Stretch Cash in 2 rds 20 kb swings [44 lbs] 20 push ups WOD 3 rounds Run 800m 15 hang cleans (115) 2 rope climbs Finally got the hang of rope climbs! Instead of trying to muscle my way up, learned the foot technique to go along with it. 800s still kill me. Time: 28:07 |
Re: Malik's Log
May 13, 2013
Group Stretch WOD 40 min time cap 3 rounds Run 800m 50 burpees 50 box jumps Row 800m Finished round 2 of the 800m row with a few minutes on the clock so ran the round 3 800m. Total time for two rounds, plus 800m was 43:30. |
Re: Malik's Log
May 15, 2013
Group Stretch Cash in Clean and Jerk 3-2-1-1-1 [85/95/105/115/125] WOD 21-15-9 OHS [65] Pull ups [unnassisted] Hang clean [95] Time: 16:40 OHS were quite difficult! Started with 75, couldn't handle with good form, got it right with 65 lbs. |
Re: Malik's Log
May 17, 2013
Group Stretch WOD Run 800m Then, 4 rounds 10 push press [95] 10 toes to bar 10 ring dips Then, Row 1000m Time: 22:26. Wanted to get it done in 20 minutes, so a little disappointed. 1000m Row at the end was far slower than I had thought it would be. |
Re: Malik's Log
May 20, 2013
Group stretch WOD 3 Rope Climbs 10 squat cleans [95] 10 HSPU 3 Rope Climbs 8 squat cleans [105] 8 hspu 3 rope climbs 6 squat cleans [115] 6 hspu 3 rope climbs 4 squat cleans [125] 4 hspu 3 rope climbs 2 squat cleans [145] 2 hspu 100 double unders [300 singles] HSPU were modified toes on bench, but double reps. Rope climbs were not modified. Time: 27:13. |
Re: Malik's Log
May 23, 2013
Group stretch Cash in Tabata Sit ups Kb swings [44 lbs] As the group didn't meet per round goals for situps, we had to do 10 penalty burpees. Likewise, we didn't meet the per round goals for kb swings, which resulted in 8 penalty burpees. WOD 10 rounds 10 pull ups [unnassisted] 10 box jumps 10 push ups When I looked at this I thought I could get it done in 20. Everything slowed down around round 6. Got a nice tear on my palm during it. Time was 23:11. |
Re: Malik's Log
May 24, 2013
Group Stretch Cash In Clean and Jerk Complex Power Clean Hang Squat Clean Split Jerk Do complex 5 times [95/95/105/115/115] WOD 30 Shoulder 2 OH 95 20 Front Squats 95 10 Toes 2 Bar 30 Shoulder 2 OH 75 20 Front Squats 75 10 Toes 2 Bar 30 Shoulder 2 OH 55 20 Front Squats 55 10 Toes 2 Bar RXd another one. Time was 18:42. Amazing how some in class got in the 6 minute range. |
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