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Nik Nichols 06-17-2010 06:30 AM

Re: Nik
 
am warm up
30 reps in a row

GHD's
back ext 40 lbs
abmatt situps with 45lbs plate over head
camille pushups (broke at 23 reps)
OHS's with 45lbs bar.

Shoulders are pretty sore today, What is it with all the shoulder work lately?

Nik Nichols 06-17-2010 08:31 AM

Re: Nik
 
Ok I'm not doing todays workout, too much scaling really. And just a few forward rolls made me dizzy.

So Ricky and Laurie, We are doing the disco. I hope it is as fun as it looks.

I'll try and make up some of the MU's later today, I hate missing them.

Nik Nichols 06-17-2010 11:08 AM

Re: Nik
 
CrossFit Disco
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans 75% of body weight
Chest to bar Pull Ups

Weight 125lbs
Puillups C2B

time 10;00
broke set 9 for a 321 go. Reps good, not real fast, but moving on.

All pullups un broken

then 8 sprints 1 min rest.

Jay Rhodes 06-17-2010 11:41 AM

Re: Nik
 
[QUOTE=Nik Nichols;798546]CrossFit Disco
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans 75% of body weight
Chest to bar Pull Ups

Weight 125lbs
Puillups C2B

time 10;00
broke set 9 for a 321 go. Reps good, not real fast, but moving on.

All pullups un broken

then 8 sprints 1 min rest.[/QUOTE]

Nice, you're always strong with the C2B's.
That one at first looks like one you could just fly through but I bet it gets a little grippy.

Nik Nichols 06-17-2010 01:28 PM

Re: Nik
 
[QUOTE=Jay Rhodes;798574]Nice, you're always strong with the C2B's.
That one at first looks like one you could just fly through but I bet it gets a little grippy.[/QUOTE]

Thanks, it wasnt to bad on the grip really, just real breathy.

Nik Nichols 06-17-2010 01:29 PM

Re: Nik
 
3:00 break

30 MU's practice, I timed it but I forgot. I just wanted to do some.

Nik Nichols 06-17-2010 06:23 PM

Re: Nik
 
Looks like more running for me!! I saw that workout on the CFFB site, and was messing with Richard about it, now I have to do it!:rofl:

Jesse Emers 06-18-2010 03:13 AM

Re: Nik
 
Fast work on that disco workout Nik. I'm tempted to try that gymnastics workout today, but I have to see how I feel. I can imagine the forward rolls would really mess with your sinuses if they are congested.

Richard Macaulay 06-18-2010 04:52 AM

Re: Nik
 
[QUOTE=Nik Nichols;798546]CrossFit Disco
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans 75% of body weight
Chest to bar Pull Ups

Weight 125lbs
Puillups C2B

time 10;00
broke set 9 for a 321 go. Reps good, not real fast, but moving on.

All pullups un broken

then 8 sprints 1 min rest.[/QUOTE]

Great time mate. I really struggled with the 75% BW cleans. They all went up, but that coupled with deadhang pullups screwed me lol.

CFFB 'quarter gone bad' today might be very ouchie if done rx'd.

Ricky

Nik Nichols 06-18-2010 05:28 AM

Re: Nik
 
[QUOTE=Jesse Emers;798913]Fast work on that disco workout Nik. I'm tempted to try that gymnastics workout today, but I have to see how I feel. I can imagine the forward rolls would really mess with your sinuses if they are congested.[/QUOTE]
Man as much as I love gymnastics, the forward roll has always made me sick. I can roll just fine, the roll is easy, but i get dizzy like no other.

I think you would love it, it is a ''Jesse'' style workout.
[QUOTE=Richard Macaulay;798922]Great time mate. I really struggled with the 75% BW cleans. They all went up, but that coupled with deadhang pullups screwed me lol.

CFFB 'quarter gone bad' today might be very ouchie if done rx'd.

Ricky[/QUOTE]

That looks good actually, I'd be lucky to get 3 or4 thrusters, same on pullups, but I got the sprints today. I'll be heading to the track for lunch.


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