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

Nik Nichols 06-20-2012 01:51 PM

Re: Nik
 
3:00 break
10 HSPUs
3 res weighted dead hang pull ups on the min for 10 min with 53lbs weight(1.5 pood)
10 HSPUs.

I was suprised the second set of HSPUs were as easy as they were.

Nik Nichols 06-21-2012 07:08 AM

Re: Nik
 
a.m. warm up

30 GHDs
30 Back ext
10 C2B dead hang pull ups
10 HSPUs
30 squats
10 HSPUs
10 HSPUs
20 C2B kip pull ups
30 pushups

rolled my back 2:00min

Nik Nichols 06-21-2012 09:03 AM

Re: Nik
 
10:00 break

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

all good and easy, on the 320 I went a little forward as I went up, and had to fight the knees out.

Nik Nichols 06-21-2012 11:51 AM

Re: Nik
 
AMRAP in 9 Minutes of:
•15 Overbox Burpees
•5 Right arm KB Clean & Jerk (32/16kg)
•5 Left arm KB Clean & Jerk (32/16kg)
•10 Toes-to-bar

2 rounds in 11:32

I wasn't going to stop at 1 plus. I lost could on both sets of burpees so I did extra on perpose to make sure I did not cheat.

The KB C&J were the thing. I missed 3 reps on my right arm the forst round and at least one on the second round. Forst round misses were backwards, Id clean it and the KB would slide over my shoulder. Second miss was over head.

T2B were unbroken and easy

right after

30 muscle ups for time wrist turn out

time 8:55

last time 9:15
last time 10:32
last time 7:12
last time 9:31,
last time 8:27
last time 8:09
last time 13:27
last time 10:10
last time14:00

not bad after the one arm KB work.

Milton Brisson 06-21-2012 01:24 PM

Re: Nik
 
Looks good today! Nice work going to the muscle-ups right after that WoD! KB clean and jerk is not an easy movement!

:highfive:

Nik Nichols 06-21-2012 02:06 PM

Re: Nik
 
[QUOTE=Milton Brisson;1071638]Looks good today! Nice work going to the muscle-ups right after that WoD! KB clean and jerk is not an easy movement!

:highfive:[/QUOTE]

Eh i should have done better, I think the 2 pood psyched me out a bit, cleaning it was ok, getting it over head was wobbely and i did singles from the start.

I love Muscle ups, I have not done any this week.

Nik Nichols 06-21-2012 02:07 PM

Re: Nik
 
3:00 break
cleans
115lbs x1
165lbs x1x1
185lbs x1x1
205lbs xfx1
220lbs xf
Time was up and I was a bit destracted, I could have, should have gotten the 220.

Matt Whale 06-22-2012 02:24 AM

Re: Nik
 
Good work sticking with that WOD fella. It was a beast. The jerk with the KB is a tough one and easy to lose a rep due to pushing the KB off centre. I find that keeping the elbow tucked into my body helps as it allows the KB to be driven straight up with the shoulder/body being used. If that makes sense?

Nik Nichols 06-22-2012 06:34 AM

Re: Nik
 
[QUOTE=Matt Whale;1071748]Good work sticking with that WOD fella. It was a beast. The jerk with the KB is a tough one and easy to lose a rep due to pushing the KB off centre. I find that keeping the elbow tucked into my body helps as it allows the KB to be driven straight up with the shoulder/body being used. If that makes sense?[/QUOTE]

Yea, that does make sense, I was mad after, I could have/should have gone faster, but getting the KB down from the top was a two hand deal and that, I guess, psyched me out a bit. Like I said, the clean was easy. I should have gone faster off the ground.

Nik Nichols 06-22-2012 07:11 AM

Re: Nik
 
A.M. warm up
3 rounds
10 GHDs
10 back ext
10 HSPUs
10 squats
10 ab matt situps
10 push ups
10 wide C2B pullups, 10 wide C2B kip, 10 close under hand dead hang pull ups

rolled my back 2:00min
lunge stretch 2:00min a side


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