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

Nik Nichols 08-23-2012 07:20 AM

Re: Nik
 
A.M. warm up
30 GHDs
30 back ext
10 HSPUs
30 abmatt situps
10 HSPUs
30 squats
10 HSPUs(8/2) weak this set, muscle ups?
10 wide C2B dead hangs
10 close over hand dead hangs
10 close under hand dead hang
30 pushups

rolled my back 2:00
kicking drills
rolled piriformis 2:00min a side

still feeling a bit tired, but have good hopes for the workout.

Nik Nichols 08-23-2012 08:59 AM

Re: Nik
 
10:00 break
daily squat
115lbs x1
185lbs x1
235lbs x1
285lbs x1
325lbs(147k)x1 ( was supose to be 315 whick is the 90% of my max but I got confused)

last rep good, slow and fighting knees but good solid rep.

5/3/1 dead lift ( dead stop regrip)
135lbs x3
185lbs x3
235lbs x3
285lbs x3
325lbs(147k) x4
not bad, I wanted 5 reps on the last set but just let it go at 4.

Nik Nichols 08-23-2012 11:50 AM

Re: Nik
 
ThursdayOn August 23rd, 2012

1,2,3,4,5,6,7,8,9, & 10 rep rounds for time of:
(13 Minute time cap)
•Hang Power Clean (60/35kg)
•Push-press (60/35kg)
•**15 Bar-hops between each round

8 rounds 9 HPC 2 push press.

the first 5 rounds were rough, after that I got it together and got the cleans easier then at the begining and was able to pogo the presses. The end was better then the begining.

Nik Nichols 08-23-2012 01:50 PM

Re: Nik
 
3:00 break

couch stretch with foot on wall 2:00min a side
ham stretch with band 2:00 min a side
rolled priformis 2:00min a side

Matt Nicoll 08-23-2012 02:32 PM

Re: Nik
 
[QUOTE=Nik Nichols;1088535]ThursdayOn August 23rd, 2012

1,2,3,4,5,6,7,8,9, & 10 rep rounds for time of:
(13 Minute time cap)
•Hang Power Clean (60/35kg)
•Push-press (60/35kg)
•**15 Bar-hops between each round

8 rounds 9 HPC 2 push press.

the first 5 rounds were rough, after that I got it together and got the cleans easier then at the begining and was able to pogo the presses. The end was better then the begining.[/QUOTE]

Nice work buddy. I really need to work on that press technique getting the pogo of the bar straight up and down.

Scott Jenkins 08-23-2012 02:38 PM

Re: Nik
 
Great work Nik, soundsl ike you rushed into it before nailing your technique and getting your rack warmed up. I rushed a bit also as we had 2 heats to get through and the newbies in afterwards to teach.

Nik Nichols 08-23-2012 02:38 PM

Re: Nik
 
[QUOTE=Matt Nicoll;1088577]Nice work buddy. I really need to work on that press technique getting the pogo of the bar straight up and down.[/QUOTE]

I know, I did not get it going till later on in the workout, I think on set 7 I got it going, so the first bit was slow and labored. Still I liked it . I almost want to do it again and do it better.

Nik Nichols 08-24-2012 07:27 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1088582]Great work Nik, soundsl ike you rushed into it before nailing your technique and getting your rack warmed up. I rushed a bit also as we had 2 heats to get through and the newbies in afterwards to teach.[/QUOTE]

Thats it WScott, I warmed up the movments for a 1,2 reps and just stretched wile Brady got ready, looking back if I'd have done more reps and (like you said) nailed the form down I'd have killed it.

That being said, I was still not sure I was past the ''weakness'' I have been feeling. So I am sure there was some psyche out there too. Still glad it went as well as it did.

Nik Nichols 08-24-2012 07:29 AM

Re: Nik
 
A.M. warm up
20 GHDs
20 Back ext
10 HSPUs
20 abmatt situps
10 HSPUs
20 squats
20 C2B kipping pull ups
20 push ups

rolled my back 2:00 min
rolled priformis 2:00min a side
kicking drills

Short warm up for time. Feeling good this morning, looking forward to the goat workout.

Nik Nichols 08-24-2012 09:04 AM

Re: Nik
 
10:00 break
daily squat

115lbs x3
185lbs x1
235lbs x1
285lbs(129k) x1
165lbs(75k) x5
165lbs(75k) x5

my back is a little tired from the squats and dead lift from yesterday and the 285lbs went fine but did not feel right. So I went for safty and dropped to a light weight and worked it a little. Feel fine about it, I have pushed it on the heavys this week.


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