Re: Nik
 

4 Rounds for max reps of:
•1 minute max ring pressups
•1 minute max wall-balls (9/6kg)
•1 minute max kettlebell swings (24/12kg)
•1 minute rest (* Write your total score for the round on the board during your 1 minute of rest)

1. 70 reps
2. 55 reps
3. 62 reps
4. 52 reps

total 239

not bad, wall ball was the biggest weakness, but I expected it. It was hard to pick up the KB after, I wasted alot of time here. I tried to give myself a bit of lead off time from the wall ball to KB but was just to close.

I was going to do cleans first but my back was not right, but the KB did not bother me though.


time was up so no finisher either.

Re: Nik
 

Went to crossfit Rockwall for a good workout this morning.

LIFT
Shoulder Press
Rx - 5 x 5 reps (75% of 1RM)
100K across the 5 rounds

Find your 1RM on February 28, 2012.

SKILL
Muscle-up
Rx - Chest-to-ring Pull-ups - 3 x max reps (max of 10)

8/7/6
- Pause Ring Dips - 3 x max reps (max of 10)

5/4/4 ( working on turnout here at the top. No kip, and more skill work.
Level 2 - Band Assisted Ring Pull-up - 3 x 5 reps


WOD
For time:
5 Muscle-ups
30 Toes-to-bar
800 meter run
45 Push Press (34 / 25 kg)
60 Double-unders

time 14:32
MUs unbroken and no false grip.
T2B 20/5/5
run was light, new route and I was looking for a street for the turn, so I eased on it.
Push press was 25/10/10
DUs were 30,10,10,10.

I was just going to warm up and decided to do the presses a friend was doing judt to get some in and just followed him through the workout.(today was a make up day that the gym)

So it was good. To much rest, but good to get it in when I wasn;t sure I would be able.

Re: Nik
 

Loads of great work the last couple of days Nik, well done on the muscle ups , bet you got a good lead on the rest of the athletes at rockwall on that one, although looking for the turning in the road is never good, you almost have to wait for someone to catch up!!

Re: Nik
 

[QUOTE=Scott Jenkins;1089074]Loads of great work the last couple of days Nik, well done on the muscle ups , bet you got a good lead on the rest of the athletes at rockwall on that one, although looking for the turning in the road is never good, you almost have to wait for someone to catch up!![/QUOTE]

Thanks and you are right. I kind of hoped some one would be out there, but oh well, unknown and unknowable right?!? MUs were great. I went with the no fals grip because of a rip on the ''heel'' of my right wrist and it just went well.

Re: Nik
 

A.M. warm up
10 HSPUs
30 GHDs
30 back ext
10 HSPUs
30 abmatt situps
10 HSPUs
10 wide C2B dead hang pull ups
30 squats
10 close over hand dead hangs
30 pushups
10 close under hand dead hang

kicking drills
rolled my bakc 2:00 min
rolled hip flexers on ball 1:00min a side.

Really humid today, I was sweating buckets this morning.

Re: Nik
 

10:00 break

5/3/1 deload week
115lbs x5
185lbs x5
205lbs(93k) x5

Re: Nik
 

'Grindy' AMRAP in 8 Minutes of:
•30 Ground to overhead (62.5/45kg) CHECK-IN-ONLY
•5 Pullups, 10 Pressups, 15 air-squats

grace in 4:32 pr

4 rounds 5 pullups 5 pushups. Real happy. Grace was steady and never4 stoped moving, drop bar settle it pull again straingh through. Condy was easy, just moving through.

Re: Nik
 

''Grace''
30 power clean and jerk for time

time 4:32


last time5:14
last time 5:32
last time 5:42
last time 7:06
last last time 11:33

this is juat to keep my grace times together.
Great pr. I could have gone faster, but it was steady drops and reset straight through. I was able to controll my breathing and heart. Never it that ''I gotta stop'' stress.

Re: Nik
 

Great score Nik! Bet you can't wait to hit Grace again without anything afterwards, reckon you have sub 4 in there easily

Re: Nik
 

[QUOTE=Matthew Williams;1089325]Great score Nik! Bet you can't wait to hit Grace again without anything afterwards, reckon you have sub 4 in there easily[/QUOTE]

Thanks, it just happened, though, this time I warmed up more then aaai have been,

Usually I do a rep or two just to do the movement, this time I did sets and it seemed to pay off.

Yes Grace on its own will be great fun! I tell you I am flying right now. real happy!