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

Nik Nichols 08-26-2013 06:49 AM

Re: Nik
 
A.M. warm up
10 reps all ( My boss was here and we got to talking so I did not have much time after)

situps
HSPUs
GHDs
back ext
squats
pushups
dead hang pullups
rolled my back 1:00min
rolled piriformis 1:00min a side
calf stretch 1:00min a side

My knee is still some sore and purple from the top of the quad to below the knee. But alot better. I will test it out today.

Nik Nichols 08-26-2013 08:23 AM

Re: Nik
 
10:00 break
daily squat
bar x3
135lbs x3
185lbs x1
235lbs x1
285lbs x1
305lbs x1

all painful, I guess after not lifting over the weekend it got sore. Going down is fine but out of the hole is SOME pain. Just glad to hit 305.

Nik Nichols 08-26-2013 11:08 AM

Re: Nik
 
back squat
ascending weight
bar x4
135lbs x4
185lbs x4
215lbs x4
235lbs x4

split jerk
ascending weight
bar x3
135lbs x3
165lbs x3
185lbs x3

30/20/10
Wall-ball (9/6kg)
Kettlebell Snatch (20/12kg)(32/20kg)

time 8:42

broke to long on it but the wallball was not as bad as I expected on my leg. Still sore though.


squats were murder, just glad to get them in. Though the pain of it almost wrecked the rest of the workout.

First metcon in over a week.

Vickie Ellickson 08-26-2013 01:09 PM

Re: Nik
 
You got a goat in there too... good work today, despite the purple leg.

Nik Nichols 08-26-2013 01:22 PM

Re: Nik
 
[QUOTE=Vickie Ellickson;1189871]You got a goat in there too... good work today, despite the purple leg.[/QUOTE]

Thanks, that is a big reason I did it. It will take a bit longer to get past it, but it is healing good though sofar.

Nik Nichols 08-26-2013 01:23 PM

Re: Nik
 
3:00 break

high hang power snatch
bar x3
65lbs x3
95lbs x3
115lbs x3

rolled my back 2:00min
calf stretch 1:00min.

Scott Jenkins 08-27-2013 12:02 AM

Re: Nik
 
At least you got the CM2 metcon done Nik, well done and decent time from what I see at the gym.

Nik Nichols 08-27-2013 06:54 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1189967]At least you got the CM2 metcon done Nik, well done and decent time from what I see at the gym.[/QUOTE]

Thanks Scott, I think my antibiotics I am on are dragging me down too. I feel weak and with no energy. Patrick said it would be like that. And I still have over a week of meds to take.

Nik Nichols 08-27-2013 07:03 AM

Re: Nik
 
A.M. warm up
20 reps all
HSPUs 10reps
situps
GHDs
back ext
HSPUs 10 reps
kipping pullups
pushups

rolled mty back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 1:00min a side
calfstretch1:00min a side.

Patrick Haskell 08-27-2013 07:13 AM

Re: Nik
 
[QUOTE=Nik Nichols;1190020]Thanks Scott, I think my antibiotics I am on are dragging me down too. I feel weak and with no energy. Patrick said it would be like that. And I still have over a week of meds to take.[/QUOTE]

Just get your work in. Do your lifts (at low reps), get in some light conditioning work, and do a sensible volume of assistance exercises/bodyweight stuff. No sense timing stuff right now. You'll just disappoint yourself and suck energy from the things that you can still make progress on when your energy levels are down.


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