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

Laurie Smith 06-24-2010 09:24 AM

Re: Nik
 
[QUOTE=Nik Nichols;801813]10:00 break
rolling.
I rolled the back of each shoulders 7:00 min each. left shoulder had a real big knot. it worked out pretty good, just took a wile.

Right shoulder not as bad.

I had the foam roller on my glutes the whole time I was rolling my shoulders.[/QUOTE]

I've been making sure to use the roller every day now before and after my wods. I think it's working. :shrug:

Nik Nichols 06-24-2010 01:20 PM

Re: Nik
 
[QUOTE=Laurie Smith;801851]I've been making sure to use the roller every day now before and after my wods. I think it's working. :shrug:[/QUOTE]

I feel a differens for sure. I'm not on it every day, but most day I am.

Nik Nichols 06-24-2010 01:22 PM

Re: Nik
 
3:00 break

DU's and HSPU's

I'd go on rthe Du's till I missed and do 2 HSPU's to abmatt
I did 6 rounds

I kind of feel how to relax my shoulders. I had a couple of rounds where I did relax a bit and the rope went real fast. Fast enough for me to miss, but it was hard to do again. More practice.

Oh for the DU's I hit 29 at best andf no less then ten. If I miss shore of ten reps I'd go again, so there were multipl 5's and 6's.

Nik Nichols 06-25-2010 06:42 AM

Re: Nik
 
am warm up
30 GHD's (man these are so much easier first thing and not in a workout)
30 back ext 40 lbs
30 reverse hypers
3x10
deadhang pullups
situps with two 25lbs DB's over head(way harder then 1 45lbs plate)
OHS's with bar
camille pushups.

Richard Macaulay 06-25-2010 07:15 AM

Re: Nik
 
[QUOTE=Nik Nichols;802294]am warm up
30 GHD's (man these are so much easier first thing and not in a workout)
30 back ext 40 lbs
30 reverse hypers
3x10
deadhang pullups
situps with two 25lbs DB's over head(way harder then 1 45lbs plate)
OHS's with bar
camille pushups.[/QUOTE]

Haha your warm ups would smoke half the people you see nowadays working out in big franchise gyms.

Ricky

Nik Nichols 06-25-2010 07:41 AM

Re: Nik
 
[QUOTE=Richard Macaulay;802304]Haha your warm ups would smoke half the people you see nowadays working out in big franchise gyms.

Ricky[/QUOTE]

Yea, sometime I think about it being to much volume, but I really work my core to keep my back strong, I have to to try to combat bad form and cronic injury, strong core + strong back.

Nik Nichols 06-25-2010 08:21 AM

Re: Nik
 
10:00 break

Prep for the workout. I was tempted to use our 1pood(35lbs) KB, now that we have a good KB I hate rigging up my bar for KB swings. Putting one hand over another to swing sucks. But I will do it to do the workout RX'd.

I'm getting excited for today. Afraid and looking forward to it.
I should do better today then last time. That will be great, in the same time more pain too. It will be fun.

Nik Nichols 06-25-2010 11:01 AM

Re: Nik
 
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Box jumps to 27inch

time 25:31

last time 27:47

I tell you that felt slow. I was dieing on it bad. I am shocked I beat my old time. I'm glad for it.

Oh Ernie, I broke the 4th set of KB's at 13 reps.

Ernie Guevara 06-25-2010 11:11 AM

Re: Nik
 
[QUOTE=Nik Nichols;802457]Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Box jumps to 27inch

time 25:31

last time 27:47

I tell you that felt slow. I was dieing on it bad. I am shocked I beat my old time. I'm glad for it.

Oh Ernie, I broke the 4th set of KB's at 13 reps.[/QUOTE]
Hey a pr is a pr Nik!:highfive: It means you are getting better. No worries about breaking the kb cuz you killed your old time. How were the double unders?

Laurie Smith 06-25-2010 11:27 AM

Re: Nik
 
Was it the box jumps that killed your time?


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