Shazlan Sufian
Been a member for 10 months and
Last seen 6 months ago
Workout History
| Date | Workout | Result | Notes | Action |
|---|---|---|---|---|
| 11/19/2011 | Complete as many rounds as possible in 20 minutes of: 3 Wall climbs 10 Up-downs 5 Parallette pass-throughs (forward + back = 1) 10 Grasshoppers (right + left = 1) | Mod 3 | 15 min | |
| 11/17/2011 | Snatch, Pull Up | Mod 09:08 | 16kg KB jumping pull ups | |
| 11/16/2011 | Bradshaw | Mod 14:25 | 6 Rounds: -3 assisted HSPU -6 deadlifts @ 40kg -12 jumping pull ups -24 side to side 12" jumps | |
| 11/15/2011 | Resting 60 seconds between sets: Press 2-2-2-2-2-2-2-2-2-2 | Mod 803 | ||
| 11/13/2011 | Ten rounds, each of: 100 meter Sprint Rest 90 seconds | Mod | ||
| 11/12/2011 | 2010 Northwest Regional Event 1 | Mod 12:15 | 25kg 100 jump rope | |
| 11/08/2011 | Run, Muscle Up, Handstand Push Up, Squats | Mod 24:02 | run subbed with 20" box jumps 3 assisted muscle ups 3 assisted HSPUs 20 single leg squat to 20" box | |
| 11/06/2011 | Run, Pull Up, Push Up, Sit Up, Squats | Mod 28:10 | Subbed 200m w/100 jumping jacks Pull-ups and push-ups - 10 | |
| 11/02/2011 | Squat Clean, Kettlebell Swing | Mod 06:54 | 30kg from hang 16kg KB | |
| 10/31/2011 | Deadlift 1-1-1-1-1-1-1 reps | RXed 1463 lbs | 65, 85, 95, 100, 105, 110F, 105 kgs | |
| 08/30/2011 | Muscle Up, Squats | Mod 12:23 | MUs to failure 4-3-2, 75 Squats | |
| 08/29/2011 | Isabel | Mod 05:38 | 35kgs - Could have gone a little heavier and faster | |
| 08/28/2011 | Bradley | Mod 13:32 | 5 rounds | |
| 08/23/2011 | Run 5K | RXed 31:54 | PR | |
| 08/22/2011 | Run, Pull Up, Handstand Push Up | Mod 13 | Band HSPU, Pull-ups RXd. Really not sure if I did this WOD correctly. I could have done more pull ups. But shoulders were toast | |
| 08/20/2011 | Behind the neck Jerk 1-1-1-1-1-1-1 | RXed 902 lbs | 45kg-50kg-55kg-60kg-65kg (fail)-65kg (PR)-70kg (fail) | |
| 08/19/2011 | Gator | Mod 11:42 | 50kg, 26 Push ups | |
| 08/18/2011 | Run, Deadlift | RXed 187 | 85kgs | |
| 08/16/2011 | Overhead squat 3-3-3-3-3 reps | Mod 330 lbs | 20kg-25kg-30kg-35kg (PR)-40kg (Fail) | |
| 08/14/2011 | Four rounds of: Row 500 meters Rest 3 minutes | RXed 17:52 | ||
| 08/13/2011 | CrossFit Games Masters Chipper | Mod 16:26 | 5 Handstand push-ups (assisted) 15 Wall ball shots, 5kg ball to 8’ target 25 Toes-to-bar (as high as possible) 35 Power cleans, 30kg 45 Burpees 55 Sumo deadlift high-pull, 20kg | |
| 08/10/2011 | Squat Clean & Jerk, Muscle Up | Mod 00:12 | 40kg & Assisted Muscle Up | |
| 08/08/2011 | Three rounds of: Run 800 meters Rest 2 minutes | Mod 08:57 | 3 rounds 400m | |
| 08/07/2011 | Jackie | Mod 08:34 | 100 SDHP 15kg 20 Thrusters 20kg 20 jumping pull ups | |
| 08/05/2011 | Weighted dip 3-2-2-2-1-1-1-1-1 reps | Mod 380 lbs | ||
| 08/04/2011 | Helen | Mod 09:15 | 3 rounds for time of run 400 m 15 kettlebell swings 1 pood 9 pull ups (bands) | |
| 08/03/2011 | Three rounds of: 30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) | Mod 09:33 | Three rounds for time of: 20 Wallball shots, 5kg ball (10.5 foot target) PVC-Squat snatches, 30 reps (movement initiates with barbell below the knees) | |
| 08/01/2011 | Weighted push-up 1-1-1-1-1-1-1 reps | Mod 1034 lbs | Bench press 55-60-65-70-75-75F-70 | |
| 07/31/2011 | Manion | Mod 16:15 | 35kg sandbag 3 rounds only | |
| 07/24/2011 | 2010 Northwest Regional Event 1 | PRed Mod 07:19 | Scaled 15kg | |
| 07/22/2011 | Barbara | Mod 35:38 | Scaled | |
| 07/21/2011 | Front Squat 1-10-1-20-1-30 reps | Mod 826 | 75kg-45kg-80kg-45kg-85kg-45kg(fail) | |
| 07/20/2011 | DB Waiter walk, GHD Situps, Back Extensions | Mod 32:08 | Scaled to 16kg DB, sit ups | |
| 07/18/2011 | Pull Up, Handstand Push Up | Mod 14:20 | Scaled assisted HSPUs and Pull-ups | |
| 07/17/2011 | Snatch one rep every minute on the minute for 15 minutes. | RXed 88 | First time doing snatches. Being quite careful started at 20kg and maxed it at 40kg. | |
| 07/16/2011 | Run, Deadlift, Push Up | Mod 18:35 | Run & Push-ups RXd. Scaled deadlift 45kg. Rounds scaled to 3. Mental meltdown - gotta push harder next time | |
| 07/13/2011 | Weighted pull-ups 1-1-1-1-1-1-1 reps | RXed 970 | ||
| 07/12/2011 | DT | Mod 13:38 | Scaled Rd 1: 40kg, Rd 2: 35kg, Rd 3-5 25kg | |
| 07/11/2011 | Rope Climb, Handstand Push Up, Overhead Squat | Mod 24:30 | Scaled L-rope climb (towel pull-ups), PHSPUs (push-up pike between blocks), 20kg one-legged OH squat to 1.5ft bench | |
| 07/08/2011 | Morrison | Mod 22:47 | Scaled Wall Ball 5kg, 1 foot box jump, 1 pood KB | |
| 07/07/2011 | Shoulder Press 5-5-5-5-5 reps | Mod 385 lbs | Scaled 30, 35, 40, 35, 35 kg | |
| 07/06/2011 | Front Squat, Burpee Pull Up | Mod 07:40 | Scaled Front Squat 45kgs, Burpee Pull-ups Rd 1 Rx'd, Rd 2-3 Burpee to low jumping pull-up | |
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