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

Nik Nichols 02-15-2012 02:50 PM

Re: Nik
 
3:00 break

calf stretch 2:00min a side
rolled glutes 2:00min a side
rolled quads with 45lbs bar 2:00min a side

let me try and explane this.

laying on my back bottom of feet together put a 35lbs plate on one knee, another 35lbs plate on the other leg, weighting the legs on a split with bottom of feet together. 3:00

Nik Nichols 02-16-2012 07:56 AM

Re: Nik
 
A.M. warmup

30 reps all
GHDs
back ext
abmatt situps
pushups
squats

deadhang pullups

10 widegrip C2B
10 close overhand
10 close underhand

Squats
45lbs x5
115lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs(140.6k) x1x1

forst rep at 310 was a mess, so I redid it for confidence.

Nik Nichols 02-16-2012 09:46 AM

Re: Nik
 
10:00 break

rolled glutes 2:00min a side
calf stretch 2:00min a side
lunge stretch 2:00min a side
sit in full squat with elbows pushing knees out 2:00min.

Dustin Standel 02-16-2012 12:04 PM

Re: Nik
 
[QUOTE=Nik Nichols;1034171]I will be doing a 5,3,1 too, but I need the maxes to get a base line to work off of. My old one rep deadlift was 365lbs, last week I hit 3 reps for 375lbs so I need to up date.[/QUOTE]

That's a massive PR! Congratulations!
:pepper:

Nik Nichols 02-16-2012 12:37 PM

Re: Nik
 
strength
squat cleans singles
115lbs
145lbs
165lbs
185lbs
205lbs
220lbs FxFxF psyched out and just did deadlift with it, got mad and redid it.

so after I spit the dummy
squat cleans singles
115lbs
145lbs
165lbs
185lbs
205lbs
215lbsxF and on the miss my right elbow hit my right knee and the bar bent my right wrist back a bit, sore.


4 Rounds with a 100 double under check-in/out of:
30 Kettlebell swings (24kg/14kg)
20 Bumper Plate Bupees (25kg)

Did not finish.
after all that clean mess I only had a few mins befor lunch was over.

I got
100DUs
3 rounds done in 13:03

That was going over lunch by 3 min.

I had no energy wat so ever. The whole day was a drag.

Scott Jenkins 02-16-2012 01:56 PM

Re: Nik
 
Lots of work there Nik with the restart on the cleans, understand on the deadlift thing, I do that when it psychs me out. Thanks for the tips today, they were useful.

Nik Nichols 02-16-2012 02:18 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1034571]Lots of work there Nik with the restart on the cleans, understand on the deadlift thing, I do that when it psychs me out. Thanks for the tips today, they were useful.[/QUOTE]

Thanks Scott, it really makes me mad when I psyche out. I can't even make myself try!!

I'm glad the tips helped, I'll check your log and ride on your good day!;)

Milton Brisson 02-16-2012 02:22 PM

Re: Nik
 
[QUOTE=Nik Nichols;1034531]strength
squat cleans singles
115lbs
145lbs
165lbs
185lbs
205lbs
220lbs FxFxF psyched out and just did deadlift with it, got mad and redid it.

so after I spit the dummy
squat cleans singles
115lbs
145lbs
165lbs
185lbs
205lbs
215lbsxF and on the miss my right elbow hit my right knee and the bar bent my right wrist back a bit, sore.


4 Rounds with a 100 double under check-in/out of:
30 Kettlebell swings (24kg/14kg)
20 Bumper Plate Bupees (25kg)

Did not finish.
after all that clean mess I only had a few mins befor lunch was over.

I got
100DUs
3 rounds done in 13:03

That was going over lunch by 3 min.

I had no energy wat so ever. The whole day was a drag.[/QUOTE]

No worries Nik! You said in my log that we are allowed off-days. You know you will hit it hard tomorrow!

Glad that miss with your elbow hitting your knee wasnt worse! I have been going a little wider on my clean pull grip to get my elbows outside my thighs...

Rest up, get your payback tomorrow!

Nik Nichols 02-16-2012 02:45 PM

Re: Nik
 
[QUOTE=Milton Brisson;1034590]No worries Nik! You said in my log that we are allowed off-days. You know you will hit it hard tomorrow!

Glad that miss with your elbow hitting your knee wasnt worse! I have been going a little wider on my clean pull grip to get my elbows outside my thighs...

Rest up, get your payback tomorrow![/QUOTE]

Thanks Milt I needed that.

Nik Nichols 02-16-2012 02:47 PM

Re: Nik
 
3:00 break

deadlift all in 3 reps
115lbs
185lbs
235lbs
275lbs
325lbs
355lbs
380lbs x1 no gas here. tried for another rep but did'nt have it. Got it off the ground but that was it, I think my hips went up on it.


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