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

Nik Nichols 03-28-2012 01:47 PM

Re: Nik
 
3:00 break

rolleld my quads with a 45lbs bar 2:00min a side
rolled my back 3:00min
rolled that big lobe on the quads by the knee in the inside 2:00min a side( on ball)

10 wallball just to get the heat going. I'm sleepy.

Nik Nichols 03-29-2012 07:14 AM

Re: Nik
 
A.M. warmup
30 reps all
GHDs
back ext
pushups
abmatt situps
squats

pullups in sets of 10 reps deadhang

wide C2B
close over hand
close underhand


10 reps HSPUs

rolled my back 2:00min

Nik Nichols 03-29-2012 09:09 AM

Re: Nik
 
10:00 break
Daily squat

Bar x3
115lbs x2
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

fast set, Time was an issue today.
Last rep slow.

Nik Nichols 03-29-2012 11:46 AM

Re: Nik
 
ThursdayOn March 28th, 2012

Power Cleans 2-2-2-2-2-2-2-2A)Set off on the following runs at the following

1. 145lbs
2. 165lbs
3. 185lbs x1xf
4. 185lbs xfxfxfx1x1
5. 185lbs x2
6. 185lbs x2
7. 190lbs x2
8. 195lbs(88.4k) x2

all set rest regrip on the power cleans. The misses at 185 were an chest hit and I did'nt get under it, next was a psyche out x2, the a good rep. I got better after that.

times:
•400m @ 0:00 1:37
•600m @ 3:00 2:29
•800m@ 6:00 3:04
•400m @ 9:45 2:16

on the 800m I got back at 10:04 so I was past the 9:45 start so I just turned arround and ran the 400m with out a break
B)
•Max Muscle ups in 2 Minutes
11 reps, I hit 5 reps to start, then singles, arms were tired from the power cleans. Felt it in my front of the elbows.

No time for the burpees.

Nik Nichols 03-29-2012 01:50 PM

Re: Nik
 
3:00 break
deadlift

115lbs x3
205lbs x3
275lbs x3
305lbs x3
325lbs x3
350lbs(158.7k) x3


Felt good, I was suprised after todays PCs, squat and sprints. I am feeling a bit frazzled but good.

I had more in the tank too.

Nik Nichols 03-30-2012 07:08 AM

Re: Nik
 
A.M. warm up

30 reps all

GHDs with 10 lbs
back ext 25lbs
abmatt situps 25lbs over head
pushups
OHSs with bar


deadhang pullups in sets of 10
Wide C2B
close over hand
close under hand

HSPUs x10

Ernie Guevara 03-30-2012 08:39 AM

Re: Nik
 
There's some good work going on here nik!!! Are you injury free finally? You not doing mainpage anymore?

Nik Nichols 03-30-2012 08:42 AM

Re: Nik
 
[QUOTE=Ernie Guevara;1048317]There's some good work going on here nik!!! Are you injury free finally? You not doing mainpage anymore?[/QUOTE]

Thanks, Yes injury free finally and I'm following Scotts gym plus strength on the side.

Nik Nichols 03-30-2012 08:44 AM

Re: Nik
 
10:00 break
daily squat
bar x5
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

last reps SLOW, I figure it is from the deads. Slow as it was, it was solid and steady.

Nik Nichols 03-30-2012 11:35 AM

Re: Nik
 
"Barbara"

Five rounds, each for time of:
20 Pull-ups C2B
30 Push-ups
40 Sit-ups abmatt
50 Squats

1. 3:23
2. 3:19
3. 4:05
4. 3:46
5. 3:58
total 18:31 for a PR

last time
1. 3:19
2. 3:29
3. 4:04
4. 4:25
5. 4:20

total 19:37

last time
1.3:58
2.3:55
3.4:18
4.4:11
5.4:44

total 20:57

pullups C2B unbroken
pushups round 1/2 unbroken, then the rest 20 reps and 5/5 or close.

situps same, round 1,2 unbroken the rest were kind of unbroken, just quick rests and go again.

squats good today, I was bouncing out of the bottom, I used the squat to make up time.


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