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

Nik Nichols 11-06-2012 10:02 AM

Re: Nik
 
10:00 break

daily squat
135lbs x1
185lbs x1
235lbs x1
285lbs x1
305lbs x1
325lbs(147k) x1

all good all though with my back being tired, it was really a focus at staying tight( every rep every day is the same. just more mindfull.)

I was suprised. Funny what you can do even when you think you can't.

Nik Nichols 11-06-2012 12:52 PM

Re: Nik
 
press
bar x3
95lbs x1
115lbs x1
135lbs x1
145lbs x1
150lbs(68k) xfx1

115lbs x3
125lbs x3
135lbs x1xf

75lbs x5
75lbs x5

got the 150 on the second try, I got my head right and drove the bar at my nose to keep it close and got it only just.

the reps at 135, I rushed the set and did not have it.



8 x 15 seconds max reps (45 second recoveries) of:
•Back-squat (75/40kg)
•Muscle Ups
•Weighted Rack Position Kettlebell Walking Lunges (2 x 20kg / 2 x 12kg)
•Burpees

back squat
3,5,7,7,6,7,7,7=49 reps
muscle ups
3,4,3,4,4,4,2+f,2+f=26reps all singles shoulder tired from the press.

lunges with two 24k kbs ( lightes I have)
8sets of 4 reps because I could not see the stop watch so I just stuck to sets of 4 reps
32 lunges

no burpees for my time was up.

107 total with out burpees.

Scott Jenkins 11-07-2012 06:38 AM

Re: Nik
 
HAHA that explains your style, quick singles on the muscle ups always works well, good work Nik, its hurting reading that your following CM2 programming from Texas and I cannot right now!!! :mad:

Not really mad, knee is improving slow and steady.

Nik Nichols 11-07-2012 07:00 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1106003]HAHA that explains your style, quick singles on the muscle ups always works well, good work Nik, its hurting reading that your following CM2 programming from Texas and I cannot right now!!! :mad:

Not really mad, knee is improving slow and steady.[/QUOTE]

I bet it hurts. But you are doing right. I know you hate it, but it is best. You think you will be ready for this weekend?

Scott Jenkins 11-07-2012 07:16 AM

Re: Nik
 
[QUOTE=Nik Nichols;1106006]I bet it hurts. But you are doing right. I know you hate it, but it is best. You think you will be ready for this weekend?[/QUOTE]

The qualifer workout is announced on the 11th and you have until the 18th do get it done, so very confident that I will be able to hit it and hit it hard, although im entered in the 40+ masters for this event so don't really need to go that hard or necessarily use both legs ;)

Nik Nichols 11-07-2012 07:53 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1106011]The qualifer workout is announced on the 11th and you have until the 18th do get it done, so very confident that I will be able to hit it and hit it hard, although im entered in the 40+ masters for this event so don't really need to go that hard or necessarily use both legs ;)[/QUOTE]

HAHAHA so it is not this weekend but next weekend. Yea, you ar4e next level from us old gits!! Why did you go to the masters?

Scott Jenkins 11-07-2012 09:24 AM

Re: Nik
 
[QUOTE=Nik Nichols;1106021]HAHAHA so it is not this weekend but next weekend. Yea, you ar4e next level from us old gits!! Why did you go to the masters?[/QUOTE]

Because I am injured and might have to squat on one leg, or at least not put so much pressure on the right, honest Nik. Rob also wanted to have at least 1 athlete in each class so it makes him happy.

Nik Nichols 11-07-2012 09:54 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1106051]Because I am injured and might have to squat on one leg, or at least not put so much pressure on the right, honest Nik. Rob also wanted to have at least 1 athlete in each class so it makes him happy.[/QUOTE]

Tell Rob to stop trying to put you out to pasture!! YOu are top man at the gym!!:ranting2:

Still a good victory would be nice to follow up the knee injury.

Nik Nichols 11-07-2012 09:56 AM

Re: Nik
 
10:00 break

stretch

hip gluts stretch with leg on table 2:00min a side
couch stretch with leg on wall 2:00min a side( painful on the quads)
ham stretch with band 2:00min a side
calf stretch 2:00min a side

Scott Jenkins 11-07-2012 10:08 AM

Re: Nik
 
[QUOTE=Nik Nichols;1106062]Tell Rob to stop trying to put you out to pasture!! YOu are top man at the gym!!:ranting2:

Still a good victory would be nice to follow up the knee injury.[/QUOTE]

There's also £5,000 prize money to consider , shared between 4 categories, probably less for masters so looking at a good shot at £500 rather than paying to go to an event.

Don't worry nobody pastures ME!!!!!!


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