Malik's Log

[S. Malik Nelson]

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

[S. Malik Nelson]

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

[S. Malik Nelson]

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.

[S. Malik Nelson]

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.

[S. Malik Nelson]

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

[S. Malik Nelson]

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.

[S. Malik Nelson]

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

[S. Malik Nelson]

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.

[S. Malik Nelson]

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

[S. Malik Nelson]

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