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

Nik Nichols 09-10-2012 09:52 AM

Re: Nik
 
Speaking of Comps, I have sighned up for the ''battle at the Rock'' comp at Crossfit Rockwall again this year. It will be the 29th.

So I may scale the heavy work to rest my legs a bit and it. I got 4th last year. Looking to do better if not win.

Nik Nichols 09-10-2012 11:52 AM

Re: Nik
 
2 Position Power Clean (1 from take-off position, 1 from ground) 8 sets ascending weight.

135lbs
135lbs
165lbs
165lbs
185lbs
185lbs
195lbs
195lbs(88.4k)

all good reps, liked this strength workout.

3 Rounds for time of:
•Run 400m
•13 HSPU
•40 Double unders

10:12

runs good, and solid. I did not die off on them> if anything I had a bit more at the end of the run.

HSPUs strict and unbroken

DUs ok, first round broke once, second broke twice I think, last broke once.

Scott Jenkins 09-10-2012 01:31 PM

Re: Nik
 
Great work , especially on the metcon Nik, my hspu broke for the 2nd and 3rd rounds , probably only got 7 unbroken at the start of each, I run like a crazy horse though knowing that would be my strength today... as you do not need a strong neck to run!

Did I see a picture on FB with you and Cathy on horses and you had long hair :p

Nik Nichols 09-10-2012 02:00 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1092718]Great work , especially on the metcon Nik, my hspu broke for the 2nd and 3rd rounds , probably only got 7 unbroken at the start of each, I run like a crazy horse though knowing that would be my strength today... as you do not need a strong neck to run!

Did I see a picture on FB with you and Cathy on horses and you had long hair :p[/QUOTE]

HAHAHA did you see that picture? That was a long time ago. I am going to post my video of squats on cowboy boots to CM2s page in a bit.


The metcon was good. I ran, but more focused on breathing and maintaining a good pace, not running crazy, but like you , I knew the run was not a strength and ran hard, but pushed harder on the HSPUs and my DUs were good today.

Nik Nichols 09-10-2012 02:01 PM

Re: Nik
 
3:00 break

stretch

couch stretch with band 2:00min a side
ham stretch with band 2:00min a side
calf stretch 2:00min a side.

quads and hip flexers hurt bad today.

Callum Campbell 09-11-2012 04:09 AM

Re: Nik
 
Good luck with your competition Nik.

I've got a team comp coming up next month (providing i qualify for the team that is but it looks like i will)

First session back last night and i put up the quickest time for the 2nd qualifying workout by 5 minutes :)

Nik Nichols 09-11-2012 06:27 AM

Re: Nik
 
[QUOTE=Callum Campbell;1092876]Good luck with your competition Nik.

I've got a team comp coming up next month (providing i qualify for the team that is but it looks like i will)

First session back last night and i put up the quickest time for the 2nd qualifying workout by 5 minutes :)[/QUOTE]

I sqaw that and was wondering about that. I did not know if you were just doing a work out or really trying to qualift. Well good luck to you to and thanks. I'm looking forward to it, it will be fun.

Nik Nichols 09-11-2012 07:17 AM

Re: Nik
 
A.M. warm up
10HSPUs
30 GHDs with 10 lbs
30 back ext 245lbs
10 HSPUs
30 abmatt situps with 25lbs over head
30 squats
10 HSPUS
30 C2B kipping pullups(23/7) still building these back up, have neglected them for the dead hangs)
30 pushups

kicking drills
rolled my back 2:00min a side
rolled piriformus 2:00min a side
rolled hip flexers 2:00min aside

throat raw, thinking it is alergies.

Nik Nichols 09-11-2012 08:54 AM

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

last reps slow, but not bad, always a bit tough after the 5/3/1 from yesterday.

No boots.


15 wallball shots, 1 no rep.

walk 800m

Scott Jenkins 09-11-2012 09:49 AM

Re: Nik
 
[QUOTE=Nik Nichols;1092948]10:00 break
daily squat

No boots.

[/QUOTE]

:eek: What happened to the boots!!


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