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

S. Malik Nelson 05-31-2017 08:43 AM

Re: Malik's Log
 
05/27/2017

5 rounds
5 pullups
10 pushups

5 rounds
5 dips

S. Malik Nelson 05-31-2017 08:44 AM

Re: Malik's Log
 
5/28/2017

Score Type:: Not Scored
Tabata
Sit Ups
Toes 2 Bar [K2E]

Total Time
Partner WOD
Row 2k
200 Double Unders [400 singles]
Row 1k
100 Double Unders [200 singles]

Time: 15:50.

S. Malik Nelson 05-31-2017 08:57 AM

Re: Malik's Log
 
05/23/2017 - Cash In

Score Type:: Total Weight
12 Min EMOM
Min 1-3 4 Clean & Jerks
Min 4-6 3 Clean & Jerks
Min 7-9 2 Clean & Jerks
Min 10-12 1 Clean & Jerk

Record Heaviest Weight [155]

MetCon Rx

Score Type:: Total Time
17 Min Time Cap
12 Clean & Jerks [115]
15 Pull-Ups
20 Air Squats
10 Clean & Jerks [115]
15 Pull-Ups
35 Air Squats
8 Clean & Jerks [115]
15 Pull-Ups
50 Air Squats

Time: 16:47.

S. Malik Nelson 05-31-2017 09:00 AM

Re: Malik's Log
 
05/26/2017

4 rounds
4 minutes
Row 500 meters
Airdyne bike with remaining time

S. Malik Nelson 06-02-2017 07:08 AM

Re: Malik's Log
 
06/02/2017

1 x 3 Back Squat

Score Type:: Total Weight
12m to est 3RM [185]

MetCon Rx

Score Type:: Total Time
4 Rounds (15 Min Time Cap)
18 Box Jumps [24]
15 KBS [44]
12 Wall Balls [16]
9 K2E

Time: 14:11.

S. Malik Nelson 06-05-2017 06:32 AM

Re: Malik's Log
 
06/05/2017

1 x 1 Deadlift

Score Type:: Total Weight
12 Min To Est 1 Rep Max Deadlift
[305]

MetCon Rx

Score Type:: Total Time
18 Min Time Cap
3 Rounds
8 HSPU [subbed pushups]
8 Snatch [95] [subbed cleans]
2 Rounds
10 Pull Ups
10 Clean & Jerks [115]
1 Round
25 Double Under [subbed 50 singles]
25 Deadlifts [185]

Time: 16:15.

S. Malik Nelson 06-20-2017 06:09 AM

Re: Malik's Log
 
06/20/2017 -

Score Type:: Total Time
22m Time Cap
20 Push Press [75]
20 Bar Facing Burpees
400m Row
15 Push Press [75]
15 Bar Facing Burpees
400m Row
10 Push Press [95]
10 Bar Facing Burpees
400m Row
5 Push Press [95]
5 Bar Facing Burpees
400m Row

Time: 19:13.

S. Malik Nelson 06-28-2017 06:38 AM

Re: Malik's Log
 
06/22/2017 - Cash In

Score Type:: Rounds and Reps
8 Min AMRAP (2 Person Teams)
10 Calorie Row
5 Burpees Over Rower
1 Rope Climb
Switch Partners
Went solo - 3 + 15

MetCon Rx [8:30 am class]
Score Type:: Total Time
17 Min Time Cap
2 Rounds
30 Cal Row
20 HRPU
30 Hang Cleans [75]
20 K2E
30 Back Squats [75]

Time: 17:32.

CrossFit Kids
Crossfit Kids WOD [4:30 pm with son, he had no workout partner]
Team Style: 15 Min AMRAP
Run together 200m
15 Box Jumps
15 Push Ups
15 Ring Rows
Bear Crawl 1 each There and back
unsure of score...but lots of fun

S. Malik Nelson 06-28-2017 06:41 AM

Re: Malik's Log
 
06/28/2017

Cash in
1 x 3 Bench Press
Score Type:: Total Weight
12 Min to Est 3 Rep Max Bench Press
[195]

MetCon Rx
Score Type:: Total Time
17 Min Time Cap
3 Rounds
12 Pull-Ups
20 Air Squats
2 Rounds
15 K2E
15 Push Press [95]
1 Rounds
400 Meter Run
50 Wall Balls [20]

Time: 17:22 (didn't finish 22 of the 50 wall balls)

S. Malik Nelson 07-06-2017 09:44 AM

Re: Malik's Log
 
07/05/2017
Cash In
Score Type:: Not Scored
16 Min EMOM
20 Air Squats into 5 Burpees (odd min) (usually ended up being 20 squats only)
25 Double Unders (50 singles) in 5 Deadlifts at 1 1/2 body weight (even min) (went with 185lbs)

MetCon Rx
Score Type:: Rounds and Reps
8 Min AMRAP
3 Back Squats [95]
3 T2B [K2E]
6
6
9
9
12
12
etc.

score: 82.

S. Malik Nelson 07-11-2017 06:44 AM

Re: Malik's Log
 
07/07/2017 - Cash In

Score Type:: Not Scored
Tabata
Toe Touches
Planks

MetCon Rx

Score Type:: Total Weight
5 Rounds
4min of Work
1min of Rest

6 Shuttle Runs
1 Rope Climb
Work to a max clean in remaining time

Score is total weight lifted and your heaviest clean [855]
Score heaviest clean in RX plus section [180]

S. Malik Nelson 07-11-2017 06:45 AM

Re: Malik's Log
 
07/10/2017

50 pushups

S. Malik Nelson 07-11-2017 07:02 AM

Re: Malik's Log
 
07/01/2017 - Cash In

Score Type:: Rounds and Reps
10m AMRAP
200m Run
6 Pull Ups

MetCon Rx
Score Type:: Total Time
21-15-9
Deadlifts [135]
Cal Row

100 Singles after each round

Time: 9:48.

S. Malik Nelson 07-11-2017 07:04 AM

Re: Malik's Log
 
07/11/2017

50 burpees for time: 5:28 awfully slow!

S. Malik Nelson 07-14-2017 06:31 AM

Re: Malik's Log
 
07/14/2017 - Cash in

Tabata
Russian Twist with Med Ball [10]
Push Plank [alternate hands/elbows]

MetCon Rx

Score Type:: Rounds and Reps
25 Min Amrap (2 Person Team)
50 KBS [53]
25 Pushups
50 Cal Row
25 Burpee Box Jumps [24]
50 Clean & Jerks [95]

Combined score: 389 reps.

S. Malik Nelson 07-17-2017 07:06 AM

Re: Malik's Log
 
07/17/2017

50 burpees for time:

4:35 - much better than a week ago.

S. Malik Nelson 07-20-2017 06:13 AM

Re: Malik's Log
 
07/19/2017

50 burpees for time

4:16

S. Malik Nelson 07-20-2017 06:34 AM

Re: Malik's Log
 
07/20/2017

Cash in
1 x 2 Paused Front Squat
[160]

MetCon Rx
Score Type:: Total Time
17 Min Time Cap
50 Wall Balls [16]
9 Deadlifts [135]
25 Wall Balls [16]
15 Deadlifts [165]
10 Wall Balls [16]
21 Deadlifts [195]

Time: 13:13.

S. Malik Nelson 07-27-2017 10:48 AM

Re: Malik's Log
 
07/24/2017 - Cash In

Score Type:: Not Scored
9 Min EMOM
Min 1-3 5 Strict Press [75/86/95]
Min 4-6 4 Push Press [95/105/115]
Min 7-9 3 Push Jerk [115/125/135]

MetCon Rx

Score Type:: Rounds and Reps
12 Min AMRAP
15 Burpee Box Jumps [24]
then
15-12-9
Wall Balls [20]
T2B (subbed K2E)
Push-Ups
then
15 Burpee Box Jumps
Remaining Time
Clean & Jerks [95]

Score is reps of Clean & Jerks
score: [1]

S. Malik Nelson 07-27-2017 10:51 AM

Re: Malik's Log
 
07/27/2017 - Cash in

1 x 3 Front Squat
Score Type:: Total Weight
12 Min to Est 3 Rep Max
[165]

MetCon Rx

Score Type:: Total Time
14 Min Time Cap
3 Rounds
5 Front Squats [95]
5 Shoulder to Overhead [95]
5 Back Squats [95]
15 Sit-Ups
50 Double Unders [100 singles]
15 Push-Ups

Time: 10:24.

S. Malik Nelson 07-27-2017 11:09 AM

Re: Malik's Log
 
07/25/2017 - Cash In

Score Type:: Not Scored
8 Min EMOM
2 Snatch Grip Deadlifts
1 Snatch Hang High Pull (subbed high hang clean)
1 Snatch (subbed clean)

MetCon Rx

Score Type:: Total Time
16 Min Time Cap
4 Rounds
400 Meter Run (subbed row)
15 Power Snatch [75] (subbed power clean)

time: 13:50

S. Malik Nelson 07-28-2017 06:47 AM

Re: Malik's Log
 
07/28/2017 - Cash In

Score Type:: Not Scored
3 Rounds (9 Min Running Clock)
3 Min Intervals
5-1
Cleans [95]
Lat Bar Burpees
If you Finish before the 3 Min you rest until the next 3 starts

MetCon Rx

Score Type:: Rounds and Reps
17 Min AMRAP
5 Deadlifts [115]
5 Hang Cleans [115]
1 Rope Climb
200 Meter Run
1 Rope Climb

Score: 5+11.

S. Malik Nelson 08-01-2017 07:51 AM

Re: Malik's Log
 
08/01/2017 - Cash in

1 x 2 Bench Press

Score Type:: Total Weight
12 Min to Est 2 Rep Max Bench Press
[205]

MetCon Rx

Score Type:: Total Time
14 Min Time Cap
3 Rounds
10 box Jumps [24]
12 K2E
then
2 Rounds
20 Jerks [95]
3 Rope Climbs
1 Round
25 Burpees

Time: 14:09.

S. Malik Nelson 08-02-2017 06:59 AM

Re: Malik's Log
 
08/02/2017 - Cash In

Score Type:: Not Scored
8 Min EMOM
1 Deadlift
2 Power Cleans
1 Squat Clean
[95/95/95/115/115/115/135/135]

MetCon Rx

Score Type:: Total Time
16 Min Time Cap
10 Rounds
12 Air Squats
8 Sit-Ups
4 Deadlifts [135]
1 Squat Clean [135]

Time: 14:15.

S. Malik Nelson 08-04-2017 02:49 PM

Re: Malik's Log
 
08/04/2017 - MetCon Rx

Score Type:: Total Time
30 Min Time Cap
800 Meter Run [row]
20 Deadlifts [155]
100 Double Unders [200 singles]
600 Meter Run [row]
15 Deadlifts [185]
75 Double Unders [150 singles]
400 Meter Run [row]
10 Deadlifts [205]
50 Double Unders [100 singles]
200 Meter Run [row]
5 Deadlifts [225]
25 Double Unders [50 singles]

Time: 24:20.
5 Rope Climbs

S. Malik Nelson 08-08-2017 07:01 AM

Re: Malik's Log
 
08/08/2017 - Cash In
Score Type:: Not Scored
4 Rounds
Plank Holds
30 Seconds Work
30 Seconds Rest
4 Rounds
30 Seconds Work
30 Seconds Rest
Hollow Body Holds

MetCon Rx
Score Type:: Total Time
Helen
3 Rounds
400 Meter Run [row]
21 KBS [44]
12 Pull-Ups
Time: 13:20.

S. Malik Nelson 08-09-2017 08:51 AM

Re: Malik's Log
 
08/09/2017 - Cash In

Score Type:: Not Scored
Clean & Jerks
3 Rounds
1 Clean & Jerk inside every :15 for 3 Minutes
Rest 1 min

Increase Weight Every Round [95/105/115]

MetCon Rx

Score Type:: Total Time
16 Min Time Cap
400 Meter Row
then
10-1
Deadlifts [155]
5 Bar Facing Burpees after each set of DL,s
then
400 Meter Row

Time: 14:22.

S. Malik Nelson 08-15-2017 07:08 AM

Re: Malik's Log
 
08/14/2017 - Cash in
1 x 1 Snatch Grip Push Press
Score Type:: Total Weight
12 Min To Est 1 Rep Max Snatch Grip Push Press
[130]

MetCon Rx
Score Type:: Rounds and Reps
5 Rounds
3 Min Intervals with 1 Min Rest
15 Wall Balls [20]
10 Burpees
then Amrap with Remaining time
5 Cleans [115]
5 Box Jumps [24]
1 Rope Climb
Every Round pick up where you left off after finishing with WBS & Burpees
Score is Rounds and Reps of Cleans, Box Jumps & Rope Climb
Score: 4+1

S. Malik Nelson 08-15-2017 07:10 AM

Re: Malik's Log
 
08/11/2017

500m row
15 calories on airdyne bike
5 rounds

S. Malik Nelson 08-15-2017 07:30 AM

Re: Malik's Log
 
08/15/2017 - Cash In

Score Type:: Not Scored
Tabata
Push Planks
Toe Touches
Shuttle Runs

MetCon Rx
Score Type:: Total Time
17 Min Time Cap
3 Rounds
10 HSPU [box]
10 Deadlifts [185]
then
15-12-9
K2E
Push Press [95]

Time: 10:30.

S. Malik Nelson 08-16-2017 10:15 AM

Re: Malik's Log
 
08/16/2017 - MetCon Rx

Score Type:: Total Time
14 Min Time Cap
400 Meter Row
8 Cleans [105]
200 Meter Row
10 Cleans [105]
200 Meter Row
10 Cleans [105]
400 Meter Row
8 Cleans
Time: 10:59.

S. Malik Nelson 08-22-2017 08:18 AM

Re: Malik's Log
 
08/18/2017 - MetCon Rx
Score Type:: Rounds and Reps
5 Rounds
1 Min Max Burpees
:30 Rest
1 Min Max Wall Balls [20]
:30 Rest
1 Min Max Calories Assault Bike
:30 Rest
1 Min Max Single Unders
:30 Rest
Score is total Reps over all 5 Rounds

Reps: 881.

S. Malik Nelson 08-22-2017 08:31 AM

Re: Malik's Log
 
08/21/2017 - Cash In
Score Type:: Not Scored
12m EMOM
Odd Minutes - 10 Deadlifts [135]
Even Minutes - 8 HSPU [box]

MetCon Rx
Score Type:: Rounds and Reps
13m AMRAP
5 Power Cleans [115]
7 Box Jumps [24]
9 Pull Ups
Score: 6+7.

S. Malik Nelson 08-22-2017 09:00 AM

Re: Malik's Log
 
08/22/2017

30 cal row
15 cal assault bike
3 rounds
around 11 minutes

S. Malik Nelson 08-25-2017 08:42 AM

Re: Malik's Log
 
08/25/2017 - Cash in
1 x 2 Bench Press
Score Type:: Total Weight
12 Min to Est 2 Rep Max Bench Press
[207]

MetCon Rx
Score Type:: Total Time
14 Min Time Cap
25 Double Unders [50 singles]
15 Burpees
50 Double Unders [100 singles]
12 Burpess
75 Double Unders [150 singles]
9 Burpees
then
20 Clean & Jerks [95]

Time: 9:38.

S. Malik Nelson 08-25-2017 09:00 AM

Re: Malik's Log
 
08/24/2017 - Cash In

Score Type:: Rounds and Reps
8 Min AMRAP (2 Person Team)
150 Meter Row
1 Shuttle Run
Switch

Scored Rounds and Reps
5+4 (solo, rested 45 seconds between rounds)

MetCon Rx

Score Type:: Rounds and Reps
20 Min AMRAP (2 Person Team)
10 Clean [95]
10 Box Jumps [24]
20 K2E
10 HSPU [box]
10 KB SDHP [44]
20 K2E
10 Cleans [95]
10 Push-Ups

After every Round the reps increase by 5's except the 20 K2E. They remain at 20
1 Athlete works at a time

3+45.

S. Malik Nelson 09-05-2017 10:53 AM

Re: Malik's Log
 
09/05/2017

Last week's summer vacation
Walked between 3 and 5 miles daily, and Bixi biked around Montreal between 5 and 8 miles daily.

09/04/2017 - 50 burpees for time: 4:44.

Today:

1 x 1 Hang Power Clean & Jerk

Score Type:: Total Weight
12 min to est 1 Rep Max
[160]

MetCon Rx
Score Type:: Total Time
800 Meter Run
20 Burpees
20 Cal Row
20 Cleans [115]

Time: 11:23.

S. Malik Nelson 09-07-2017 03:16 PM

Re: Malik's Log
 
09/07/2017

5 rounds
20 cal row
10 cal assault bike

5 rounds
5 pullups
10 pushups

S. Malik Nelson 09-18-2017 10:16 AM

Re: Malik's Log
 
09/09/2017 - MetCon Rx

Score Type:: Total Time
30 Min Time Cap
8 Rounds
400 Meter Row
7 Cleans [115]
9 Pushups
12 Pull Ups

Time: 32:00 (add 1 second to every round not completed).

S. Malik Nelson 09-18-2017 10:20 AM

Re: Malik's Log
 
09/13/2017 - Cash In

Score Type:: Not Scored
8 Min EMOM
Min 1-4 2 Bear Complex
Min 5-8. 1 Bear Complex

MetCon Rx

Score Type:: Rounds and Reps
5 Min AMRAP
8 Burpees
8 K2E
Rest 2 min
5 Min AMRAP
8 Wall Balls [20]
8 Box Jumps [24]
Rest 2 Min
5 Min AMRAP
8 Back Squats [95]
8 Push-Ups

12+4.


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