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

Nik Nichols 11-02-2012 05:14 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1104892]HAHA fine work Nik , whatever way you do it you get the training, bit harder your way as you cannot game it and get some done before the clock stops, like half of the hang power cleans.

Im off to Swansea for this [url]http://www.dividedwefallgames.com/[/url] today so will probably not get to post much over the weekend.

Waiting to find out what events Rob will be using me on, its going to be so hard watching the ones I have to miss out on.[/QUOTE]

Yea, pulled a Nik on yesterdays workout!!

Have a great time, I expect big things!! Oh and thanks for the link, I was hoping for something to follow.

Nik Nichols 11-02-2012 07:28 AM

Re: Nik
 
Almost forgot

A.M. warm up
11 HSPUs
30 GHDs
30 back ext
11 HSPUs
30 abmat situps with 25lbs over head
11 HSPUs
30 squats
30 kipping pullups
30 pushups

kicking drills
rolled my back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side

Nik Nichols 11-02-2012 09:02 AM

Re: Nik
 
10:00 break

I was just going to stretch but felt like i needed to squat, bad mood.

135lbs lbs x3
185lbs x1
235lbs x1
285lbs x1*
330lbs(150k)x1

all good, the 285 I tried to go forward onto my toes so I just sat in the hole till I settled back and stood it up.

The 330 was smooth and solid. Slow but solid. Happy, that lift and prayer lifted me up some.

Nik Nichols 11-02-2012 11:48 AM

Re: Nik
 
FridayOn November 1st, 2012, posted in:

Press
95lbs x1
115lbs x1
125lbs x1
130lbs x1
135lbs x1
140lbs x1
145lbs x1
150lbs (68k) x1
155lbs xf

115lbs x3
125lbs x3
135lbs x3

75lbs x5
75lbs x5
AMRAP in 9 Minutes of:
8 Kettlebell Swings (32kg/20kg)
10 Burpees
12 Overhead walking lunges (20/15kg)

4 rounds plus 8 kb swings.

Not a great show there, Burpees real slow, lunges slow but really solid.

KB swings were the best part.

Slow today for my legs, so sore today, glutes and hams really sore, they are hurting right now siting in the chair. Still I need to push into my metcons more.


I was going to run bit time was up. I spent all my time on the press. That being said, ther 150lbs shows improvement from starting to press on this program.

Nik Nichols 11-05-2012 07:58 AM

Re: Nik
 
A.M. warm up

11 HSPUs
30 GHDs
30 back ext
11 HSPUs
30 abmat situps
30 squats 11 HSPUs
10 C2B dead hangs
30 pushups

kicking drills

rolled my back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side.

Feeling a bit light headed this morning. I hope some food and water will fix that.

Nik Nichols 11-05-2012 09:57 AM

Re: Nik
 
10:00 break
5/3/1 squat

135lbs x3
185lbs x3
235lbs x3
285lbs x3
305lbs(138k) x5

great day. It was a grind. On the last set, the second rep went forward, I had to sit with it on my back to keep from dumping it. it/ I settled on my heels and stood it up, went for a third rep, good, forth rep slow and hard, fifth reps crazy, I felt like I had no leg, hit the hole, started up, Not sure if it stopped, but it went painfully slow.

It felt like I was pulling the bar into with my hands, the bar was real heavy on my back, but it went up. I have never fought that hard for a rep!! It was great!!

Nik Nichols 11-05-2012 12:40 PM

Re: Nik
 
AMRAP in 8 Minutes of:
5 C2B Pullups
10 Burpees
15 Bumper-Plate-Ground-to-Overheads


4 rounds 5 C2Bs.

burpees slow, ground to over head just a slog, pull ups easy.

ran a 400 for a finisher, not timed, just ran.

Scott Jenkins 11-05-2012 02:01 PM

Re: Nik
 
[QUOTE=Nik Nichols;1105515]AMRAP in 8 Minutes of:
5 C2B Pullups
10 Burpees
15 Bumper-Plate-Ground-to-Overheads


4 rounds 5 C2Bs.

burpees slow, ground to over head just a slog, pull ups easy.

ran a 400 for a finisher, not timed, just ran.[/QUOTE]

Well done Nik, watched (yes just watched) some classes do this today, seems they found the pull ups a lot harder than you, a lot of non-chest hits going down all around, I was too busy trying to get a workout myself to tell no-rep them.

Nik Nichols 11-05-2012 02:15 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1105543]Well done Nik, watched (yes just watched) some classes do this today, seems they found the pull ups a lot harder than you, a lot of non-chest hits going down all around, I was too busy trying to get a workout myself to tell no-rep them.[/QUOTE]

Thanks, you know me and pullups. The rest was the work for sure. I was thinking you need to work on your MUs till the knee gets better. (stuped pistols)

Nik Nichols 11-06-2012 09:59 AM

Re: Nik
 
A.M. warm up
11 HSPUs
30 GHDs
30 back ext
11 HSPUs
30 abmat situps with 25lbs plate to chest
11 HSPUs
10 wide c2b dead hangs
30 squats
10 close over hand dead hangs
10 close under hand dead hangs
30 push ups

kicking drills
rolled my back 2:00 min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side

lower back is fatigued from the squats yesterday. Feels fine, no pull, just really tired.


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