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Old 05-19-2014, 06:13 AM   #241
S. Malik Nelson
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Re: Malik's Log

May 18, 2014

40 Burpees
then
4 Rounds
10 HSPUs [modified on box]
10 Front Squats [115]
10 Shoulder to OH [115]

Time: 22:40
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Old 05-20-2014, 05:26 AM   #242
S. Malik Nelson
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Re: Malik's Log

May 19, 2014

Warm-up
Group Stretch

Cash In
Practice Atlas Stone Lifts

Metcon
Metcon (Time)

30 Minute Time Cap
5 Rounds
400 Meter Run
5 Atlas Stone Lifts (Ground 2 Shoulders)
10 Strict Press [75]
15 Push-Ups

Time: 28:10.
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Old 05-21-2014, 06:20 AM   #243
S. Malik Nelson
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Re: Malik's Log

May 20, 2014

Warm-up
Group Stretch

Cash In
Back Squat (4-4-4-4)

Metcon
Metcon (AMRAP - Reps)

15 Min Time Cap

2 Rounds
25 Deadlifts [135]
25 Box Jumps 24/20
25 Hang Cleans [135]
25 T2B
25 Burpees
25 Air Squats

Then
AMRAP Double Unders

Score: 186 reps. Did one round plus 25 deads and 11 box jumps. The hang cleans slowed me down, felt heavy.
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Old 05-22-2014, 06:39 AM   #244
S. Malik Nelson
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Re: Malik's Log

May 21, 2014

Warm-up
Group Stretch

Cash In
12 Min
Find your 1 rep Max Clean
PR of [195]

Metcon
Metcon (Time)

18-15-12-9-6-3
Thrusters [95]
Ring Dips
Pump Sit-Ups

Time: 18:47.
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Old 05-28-2014, 06:29 AM   #245
S. Malik Nelson
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Re: Malik's Log

May 24, 2014

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Time: 56:03.

Traveling last weekend but had to do Murph. Enjoyed dropping in with Chris Kerrigan and his team at CrossFit Laurel Highlands, in Scottdale, PA on Saturday. Really good, solid folks over there. Very friendly and was treated like a member right away.
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Old 05-29-2014, 06:41 AM   #246
S. Malik Nelson
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Re: Malik's Log

May 28, 2014

Warm-up
Group Stretch

Cash In
10 Min EMOTM
10 Shoulder 2 Overhead [95]
10 T2B

Metcon
Metcon (Time)
7 Rounds
7 Hang Cleans [125]
7 HSPU [box]
7 Wall Balls
then
Row 500 Meters

Time: 16:28.
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Old 05-30-2014, 06:19 AM   #247
S. Malik Nelson
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Re: Malik's Log

May 29, 2014

Warm-up
Group Stretch

Cash In
2 Rounds
400 Meter Run
50 Single Unders

Metcon
Metcon (Time)
30 Back Squats [135]
then
3 Rounds
10 Ring Dips
15 KBS [53]
20 Sit-ups
then
30 Deadlifts [185]

Time: 12:42.
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Old 06-02-2014, 08:18 AM   #248
S. Malik Nelson
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Re: Malik's Log

May 30, 2014

Warm-up
Group Stretch

Cash In
8 Min EMOTM
1 Clean
2 Hang Cleans
1 Below Knee Clean
[135]

Metcon
Metcon (Time)
30 Box Jumps [24]
then
4 Rounds
12 Push Press [115]
12 Knees 2 Elbow
12 KB SDHP [70]
then
30 Air Squats

Time: 17:02.
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Old 06-03-2014, 06:44 AM   #249
S. Malik Nelson
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Re: Malik's Log

June 2, 2014

Warm-up
Group Stretch

Cash In
Shoulder Press (3-3-3-3-3)
[105]

Metcon
Metcon (Time)
21-15-9
OHS [45]
Ring Dips

Then

9-15-21
Box Jump Overs [24]
KBS [53]

Time: 17:42. OHS finally felt good. Did the movement correctly and now I know how it should feel. A very difficult movement for me mechanically.
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Old 06-04-2014, 07:08 AM   #250
S. Malik Nelson
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Re: Malik's Log

June 3, 2014

Warm-up

Group Stretch


Cash In

400m Run [2:01]
1min Rest
400m Run [1:55]
1min Rest
400m Run [1:49]

Metcon
Metcon (Time)

20 Squat Cleans [95]
10 Toes 2 Bar
20 Deadlifts [95]

20 Squat Cleans [95]
15 Toes 2 Bar
15 Deadlifts [95]

20 Squat Cleans [95]
20 Toes 2 Bar
10 Deadlifts [95]

Time: 19:45.
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