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

Nik Nichols 10-14-2010 06:42 AM

Re: Nik
 
Test: Overhead squat or long sit with your feet straight out and pull your toes back toward your face
Mwod: Mess around with the band ankle mobs 1-2 min each direction/each side
Stretch your calves, 2min
Roll out your leg gristle 4-5 min each side, or until you are out of vomit.
Retest: Improved Ankle ROM? How's that squat?

ok got all of it done. With 5 min each side rolling IT bacd. It was pain.

the ankle strech gave me 2or3 in rang of motion just like Kelly did on the video, it was cool.

The 30 reps GHDs.

Scott Jenkins 10-14-2010 06:51 AM

Re: Nik
 
Oh yes, forgot to answer your question on my log. I watch the mobility WOD every day religiously and do almost all of them, unless he does not show what he's doing properly like in a video two days ago when you could not see below he's waist. I actually enjoy doing the IT band, just broke my cardboard tube that I use to roll it after weeks of using it, going to the store cupboard for a new one now.

Nik Nichols 10-14-2010 08:21 AM

Re: Nik
 
[QUOTE=Scott Jenkins;855324]Oh yes, forgot to answer your question on my log. I watch the mobility WOD every day religiously and do almost all of them, unless he does not show what he's doing properly like in a video two days ago when you could not see below he's waist. I actually enjoy doing the IT band, just broke my cardboard tube that I use to roll it after weeks of using it, going to the store cupboard for a new one now.[/QUOTE]

Man I don't like the IT band, well, it really hurts me, but I know it is good for me.

Nik Nichols 10-14-2010 08:22 AM

Re: Nik
 
10:00 break
25 deadhang pullups 15,5,5
30 glute ham back ext
25 regular dips on forks of forklift no kip 15,10,5

Nik Nichols 10-14-2010 11:37 AM

Re: Nik
 
1. 3 pos snatch: high hang, mid thigh, floor. work 6-8 sets including warm ups. go up to a medium weight....use good form.

2. sn pulls: work up to 3 x 3 reps

3. sn pp: 5, 4, 3, 3, 3

3 pos snach was
95lbs x3
100lbs x2
105lbs x2

these were rough, I was all obver thwe place and missed alot. It all boils down to form. It wasn't heavy, I was just missing, but that is what today is for.

sn pulls were at 155lbs. That is 10 lbs over max snach weight.

I didn't have time for the sn pp because of all the trouble on the 3 pos snach. Maybe make it up at 3:00

Nik Nichols 10-14-2010 01:30 PM

Re: Nik
 
3:00 break

Shoulder press
3reps 5 sets
4 sets at 115lbs
last set at 120lbs.

Nik Nichols 10-15-2010 06:16 AM

Re: Nik
 
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
time 10:39
last time 8:39

yep 2 min slower. I don't know, no excuses. Cleans were hard today

first set unbroken just barely, sets2,and3 were in 5's with short count.

Burpees unbroken

the longest breaks was the transition, looked at the bar to long amd I knew it. Breathing really hard today.

Scott Jenkins 10-15-2010 06:39 AM

Re: Nik
 
You cannot pr all the time Nik and those HP Cleans are almost as heavy as yourself, I would be there for a long time doing my BW, a lot longer than you took. Just a mind power thing I reckon, you said you stared at the bar for too long so remember that for next time.

Nik Nichols 10-15-2010 06:48 AM

Re: Nik
 
[QUOTE=Scott Jenkins;855826]You cannot pr all the time Nik and those HP Cleans are almost as heavy as yourself, I would be there for a long time doing my BW, a lot longer than you took. Just a mind power thing I reckon, you said you stared at the bar for too long so remember that for next time.[/QUOTE]

Yea, I'm trying not to get mad at it. I think it was all the snach and shoulder work from yesterday, I went into it fatigued a bit I think. I was talking myself up, but twards the end of each set of cleans it would catch lower, I was starting to hit failier, so I was pushing as best I could today.

I'm glad to have gotten the work done. I pushed hard, just not as hard as I have. Eh like you said, I can't pr every day, and today is not that day.

Oh and I wont beable to workout tomorrow either. Cathys brother is an indipendant film maker and I'm going to be filming with him all day tomorrow from 6:00am to late. I even have a bit part as a hired goon. It is a film about hit men and crim bosses ectra. I get to be a security good for the boss. I don't think I have lines(I hope I don't) Just stand arround looking mean with a gun. So at best it will be Sunday.

That is kind of why I worked out so hard yesterday, kind of making up for it.

You have class tonight, so you will miss out on todays workout.

Scott Jenkins 10-15-2010 06:56 AM

Re: Nik
 
[QUOTE=Nik Nichols;855830]Yea, I'm trying not to get mad at it. I think it was all the snach and shoulder work from yesterday, I went into it fatigued a bit I think. I was talking myself up, but twards the end of each set of cleans it would catch lower, I was starting to hit failier, so I was pushing as best I could today.

I'm glad to have gotten the work done. I pushed hard, just not as hard as I have. Eh like you said, I can't pr every day, and today is not that day.

Oh and I wont beable to workout tomorrow either. Cathys brother is an indipendant film maker and I'm going to be filming with him all day tomorrow from 6:00am to late. I even have a bit part as a hired goon. It is a film about hit men and crim bosses ectra. I get to be a security good for the boss. I don't think I have lines(I hope I don't) Just stand arround looking mean with a gun. So at best it will be Sunday.

That is kind of why I worked out so hard yesterday, kind of making up for it.

You have class tonight, so you will miss out on todays workout.[/QUOTE]

That's got to be it, your still fatigued from yesterday and hitting a workout in the morning like that is much harder than having the whole day to get the muscles warmed up for an evening attack. I always have a dodgy Saturday morning after the class Friday night.

The filming sounds brilliant, I hope you got sun glasses and the full stubble going on Nik, you definately gotta get some pics and post them up for us seeing as your not posting any workouts.


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