Malik's Log

[S. Malik Nelson]

May 28, 2013

Group stretch

Cash in
1m amrap
Wall balls

1m amrap
Double unders

1m amrap
Sit ups

WOD
9m amrap
3 cleans [135]
3 toes 2 bar
3 box jumps
6
6
6
9
9
9
Keep climbing the ladder

RX'd another one. Did a similar workout two months ago. Was 7m amrap cleans and toes to bar. In this workout I did 41 dismal reps at 85lbs and was gassed. Did today's workout, which was 9m, at the recommended male weight of 135 and got 69 reps. Its not an apples to apples comparison but I'm happy with the weight and will focus on improving the reps next time.

[S. Malik Nelson]

May 29, 2013

Group stretch

Cash in
5m EMOTM
Complete 1 snatch complex EMOTM
Snatch grip dead lift [95/95/105/105/115]
Touch and go snatch [same]
2 OHS [above was too much, so did separate bar with 65]

WOD
10 dips
10 wall balls [20]
8 dips
15 wall balls
6 dips
20 wall balls
4 dips
25 wall balls
2 dips
30 wall balls

Time: 9:00.

Spent ten minutes after class working on kipping swing as the RX was to do muscleups.

[S. Malik Nelson]

May 30, 2013

Group stretch

Cash in
800m Run
50 double unders

WOD
4 rounds
15 deadlifts 135
15 hang cleans 135
15 burpees

Then

500m Row

Time: 29:13.

[S. Malik Nelson]

June 1, 2013

Group Stretch

Cash In
Find fastest 500m Row Time

Fastest times were 1:27 and 1:35. I got 1:38. Last time I rowed it was done in about 2 minutes flat so I'm happy with improvement. Started off strong but started fading around one minute.

WOD

3 Rounds
30 Box Jumps 24"
20 Back Squats [95 lbs]
10 Toes 2 Bar

time: 14:27.

Men's weight was 135, wanted to try at 115 but coach said wasn't getting deep enough in our warmups. At 95 lbs I was able to get deep enough.

[S. Malik Nelson]

June 2, 2013

Group Stretch

WOD

5 Rounds
10 Burpee Pull Ups
10 Clean and Jerks [105]

Then
400m Run

I bumped up my weight on the clean and jerks from 95 to 105, so I'm happy with that. Time was slow however - 22:58.

[S. Malik Nelson]

June 3, 2013

Group Stretch

Cash In
Snatch Balance
3-3-3
[OHS are a weakness...used 65/75/85]

WOD
20m AMRAP
400m Run
10 KB Swings [53]
10 Wall Balls [20]

Rounds: 4 full rounds, 1 400m run and 1 KB swing.

[S. Malik Nelson]

June 5, 2013

Group Stretch

Cash in
3 rounds
12 ring dips
12 box jumps
time: 3:30

WOD
9 kb swings [53]
9 front squats [105]
9 pull ups
15 kbs [53]
15 front squats [105]
15 pull ups
21 kb swings [53]
21 front squats [105]
21 pull ups

time: 12:03

[S. Malik Nelson]

June 8, 2013



Group Stretch

Cash in
8m EMOTM
1 Power Snatch
2 Snatch Balance
1 Below the knee Snatch
[65/65/75/75/85/85/95/95]. Weakness is the snatch balance.

WOD

5 Rounds

6 chest to bar pull ups
6 Squat cleans [95]
9 Bar facing burpees

Time: 12:30. Need to add more weight to squat cleans.

[S. Malik Nelson]

June 9, 2013

Group Stretch

Cash In
Tabatha Hand Release Push Ups
Score is lowest number of reps
Got 7 on last 7th set

WOD

Partner Workout
Person 1: Row 250m, 15 butterfly situps.
Person 2: Thrusters [95] until Person 1 completes set.
AMRAP 25 minutes

Our score was 137. I ended up getting 50 Thrusters in 6 rounds. Partner did 87 Thrusters in 7 rounds. Was glad to have Rx'd It.

[S. Malik Nelson]

June 10, 2013

Group Stretch

Cash In
5m EMOTM
3 Touch and go squat cleans [105]

WOD
21-15-9
Deadlifts [175]
Box Jumps

15-12-9
Toes 2 Bar
Modified on Box Hand Stand Pushups

9-6-3
Snatches [85]
Stone 2 Shoulder [unsure of weight, but felt like 50 lbs]

Had to drop the weight twice on the snatches. Was gassed and couldn't get up 105 (fail) or 95 (poor form) so dropped to 85.

Time: 23:58.