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-   -   Nik (https://board.crossfit.com/showthread.php?t=33554)

Nik Nichols 05-19-2012 06:46 PM

Re: Nik
 
I had a fun day today.

at Crossfit Rockwall It was a free day or make up day. ou could do what you wanted.

I rowed 100m in 2:07 at 36 strokes a min. Second time on a rower, I was coached on form and started to feel a rythum. It was fun but crazy trying to do it right. I will try to get on the rower every time I go.

The hang power snatch @ 135lbs(61k) 10 sets 2 reps. I pulled the bar from below the knee.

The pushed up to a quick single full snatch @70K(155lbs) for an easy match of my pr. Next time I will hit a pr easy.


Then I met Cathy at the shop and we did sled pulls for 30yards(ish )one way @ 45lbs on the sled. one round was up and back. For 10 rounds.


The daily squat
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

Last rep rough. I think I dropped into the squat a bit fast, I hit the bottom and went forward, I though I was going to loose the lift, but was able to get it up. I guess I was a bit fatigued after today.

Oh I went from 115lbs to 320lbs in 6:00min.

Good day.

Nik Nichols 05-21-2012 07:47 AM

Re: Nik
 
A.M. warmup

3 rounds

10 GHDs
10 Back ext
10 Pushups
10deadhang pullups(wide C2B,close over hand, close under hand)
10 Squats
10 abmatt situps
10 HSPUs

rolled my back 2:00min rolled my left glute 2:00min.

Nik Nichols 05-21-2012 09:21 AM

Re: Nik
 
10:00 break
daily squat

115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

285lbs x1xfxfx3

My back is a little sore today and I psyched out on the 285lbs. I went light and was supose to hit 5 reps and just psyched out. The fails were just a little squat at the top and back up.

I was determined to hit it for rep and was able to hit 3 reps and on that rep my knees went in so I called it there. I was happy enough to get the three.

Scott Jenkins 05-21-2012 09:57 AM

Re: Nik
 
Looking good on the squat still Nik, all in the head those fails.

Nik Nichols 05-21-2012 10:03 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1062687]Looking good on the squat still Nik, all in the head those fails.[/QUOTE]

Exactly, a little doubt goes a long way. I was'nt going to let it get me today though!

you ready for box jumps?

Nik Nichols 05-21-2012 11:36 AM

Re: Nik
 
MondayOn May 21st, 2012,

Front Squat 3-3-3-3-3-3-3
115lbs x3
185lbs x3
205lbs x3
225lbs x3
225lbs(102k)x3

These were Bradys back squats, so I stuck with the weight he was doing.


AMRAP in 10 Minutes of:
14 Box jumps (30")
8 Ring Dips

6 rounds 9box jumps.

box jumps ok but slow at that height. I was able to stay more up right on these though.

Dips were good. Brok the last two sets.

Nik Nichols 05-21-2012 01:57 PM

Re: Nik
 
3:00 break

I was going to roll my back some, but I did 45lbs sled drags instead.

Matt Whale 05-21-2012 03:27 PM

Re: Nik
 
Good job on tonight's WOD mate. Those 30"ers are no joke. Saw a few pages back you're up to 26 deadhang MU's! That is awesome mate... Very impressive!

Scott Jenkins 05-22-2012 02:57 AM

Re: Nik
 
Well done Nik, 30" box jumps are nasty at that many reps!! Whats this about 26 Deadhang muscle ups!! YOu should be shouting that on every page.

Nik Nichols 05-22-2012 07:25 AM

Re: Nik
 
[QUOTE=Matt Whale;1062786]Good job on tonight's WOD mate. Those 30"ers are no joke. Saw a few pages back you're up to 26 deadhang MU's! That is awesome mate... Very impressive![/QUOTE]

[QUOTE=Scott Jenkins;1062893]Well done Nik, 30" box jumps are nasty at that many reps!! Whats this about 26 Deadhang muscle ups!! YOu should be shouting that on every page.[/QUOTE]

Thanks, I try to work the deadhangs more then the kip. I know the kips is a timing thing more then a strength thing. So I push the deads.

The workout, I actually did'nt die on them. Now I was slow as you can tell and I landed in full squat. but I was able to stay at it. Small progress!! Real happy with that!


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