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

Nik Nichols 07-11-2012 11:42 AM

Re: Nik
 
paralete HSPU work

I did a few to just below the bar

then 3 set of 2 reps negitives

shoulder stretches

bully stretch 2:00min a side
arm in sling shoulder stretch 2:00min a side

rolled quads 2;00min

Matthew Williams 07-12-2012 02:02 AM

Re: Nik
 
[QUOTE=Nik Nichols;1076372]

I had 4 misses and 2 of those were on the last rep. Shoulder still sore, but still good to be doing the MUs.[/QUOTE]

I hate it when that happens. You end up rushing and missing more. I find a failed rep can sometimes end up adding 30 seconds to a minute to my time

Nik Nichols 07-12-2012 07:12 AM

Re: Nik
 
[QUOTE=Matthew Williams;1076604]I hate it when that happens. You end up rushing and missing more. I find a failed rep can sometimes end up adding 30 seconds to a minute to my time[/QUOTE]

Exactly that. I had to just clear my mind and focus on taking the time in the rep and pulling the rings to my chest.

Nik Nichols 07-12-2012 07:14 AM

Re: Nik
 
A.M. warm up

3 rounds
10 dead hang pull ups (wide C2B, close over hand, close under hand)
10 HSPUs
10 abmatt situps
10 squats
10 pushups

easy work breaking it up like that.


rolled my back 2:00min
balerina stretch(leg on table) 2:00min a side.

Nik Nichols 07-12-2012 08:57 AM

Re: Nik
 
10:00 break
daily squat
115lbs x3
185lbs x1
235lbs x1
285lbs x1
325lbs(147k) x1

time 6:18 ( I stopped to talk for a bit)
last rep a bit slow but solid, My glutes are a bit sore today but ok. I think that was the reason for the slow rep. No threat of missing.

Nik Nichols 07-12-2012 11:52 AM

Re: Nik
 
squat cleans
115lbs x1
135lbs x1
165lbs xfx1
185lbs x1
205lbs x1
215lbs(97.5k) x1x1
felt good, though I was rushed for time and did not do more.

AMRAP in 7 Minutes of:
15 Box Jumps (24/20")
10 Pushpress (60/35kg)

4 rounds 3 box jumps
first two rounds push press unbroken third broke at 6, last round broke 5/8/2

box jumps ok, better for me, but I did have a miss( I fell back and was standing up at the same time) and still no pogo. I rested on top of the box instead of on the ground to try to move faster. Did ok.

Scott Jenkins 07-12-2012 01:34 PM

Re: Nik
 
Great work Nik, anything over 4 rounds is way up our board!! Just worried that you may of done too many reps last round, you said you broken it 5/8/2 and thats 15, unless you meant the box jumps.

What do you think about them dropping the broad jump from the games, we all think its really a bad move as its like there making it up as they go along and also just because everybody was really tired they would not drop the long jump out of the decathlon!!

Nik Nichols 07-12-2012 01:38 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1076758]Great work Nik, anything over 4 rounds is way up our board!! Just worried that you may of done too many reps last round, you said you broken it 5/8/2 and thats 15, unless you meant the box jumps.

What do you think about them dropping the broad jump from the games, we all think its really a bad move as its like there making it up as they go along and also just because everybody was really tired they would not drop the long jump out of the decathlon!![/QUOTE]

No I miss counted, it was 5/3(making 8reps)/2 so I did it right just did'nt post it right.

Yea, on the games, you are right. I think it was poor programmed, come on a 2hour plus workout that put people in the hospital? I understand the unknowable, but to that extreem? And to cut the long jump? It wasn't like they would have been taxed that much on it, kust some poor jumps is all.

Nik Nichols 07-12-2012 01:48 PM

Re: Nik
 
3;00 break

rolled my back 2:00min
shoulder stretch with band on pull up bar to stretch my lat and back 2:00min.

Scott Jenkins 07-13-2012 03:52 AM

Re: Nik
 
[QUOTE=Nik Nichols;1076761]No I miss counted, it was 5/3(making 8reps)/2 so I did it right just did'nt post it right.

Yea, on the games, you are right. I think it was poor programmed, come on a 2hour plus workout that put people in the hospital? I understand the unknowable, but to that extreem? And to cut the long jump? It wasn't like they would have been taxed that much on it, kust some poor jumps is all.[/QUOTE]

Right thats good , typing it wrong is better than doing it wrong ;)

Myself I am all for the triathlon, looked great, slightly ****ed the masters did not get to do it as would like to think it will be 40-44 next year and I will be there.


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