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

Nik Nichols 01-06-2012 09:43 AM

Re: Nik
 
10:00 break

stretches
couch stretch with band 2:00min a side
ham stretch with band 2:00min a side

rolled my back 2:00 on peanut.

Nik Nichols 01-06-2012 12:37 PM

Re: Nik
 
Squat

warmup x1 rep
185lbs
235lbs
255lbs
285lbs

work
305lbs(138k) x2 x2 x2
320lbs(145k) x1
all felt good, just tired and really had to get up some steam to hit it.
The 320 was good but slow, squatting it felt like stages as I went down, boomp,boomp,boomp, then slow ascent.

3 Rounds for time:
•Run 600m
•20 Pushpress (70kg)
•20 Pullups


I butchered this all up.

I did 1 600m, ran 200m and walked back the other 200m because my foot was in real pain. No pain on first run and it was an easy run too for the foot. I did'nt run the last one I just skipped it totally.

presses were push jerk at 135lbs(61k) and still really gassed me. I did 10/5/5 all three round but broke to long inbetween


good point. Pullups, 10/10, 11/10( brain fart), 10/10. Elbow hardly felt it.

time for that butchery was 20:13.

Daniel Wheeler 01-06-2012 12:48 PM

Re: Nik
 
What'd you do to the foot?

Nik Nichols 01-06-2012 01:06 PM

Re: Nik
 
[QUOTE=Daniel Wheeler;1020828]What'd you do to the foot?[/QUOTE]

''Stone bruse'' the ball of my right foot is sore. It felt fine today. I just jumped the gun on it.

Scott Jenkins 01-06-2012 02:35 PM

Re: Nik
 
Fantastic squats Nik , loads of volume over 300 and 320lb. Understand what you mean by the bomp bomp bomp, when I get near my max its like you go down in little bumps like that.

Good work on the workout also, you finished faster than me by 1 minute.

Nik Nichols 01-06-2012 02:47 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1020854]Fantastic squats Nik , loads of volume over 300 and 320lb. Understand what you mean by the bomp bomp bomp, when I get near my max its like you go down in little bumps like that.

Good work on the workout also, you finished faster than me by 1 minute.[/QUOTE]

HAHAHAHA yea I amoked you today!!!:rofl: Man I fighting it. Injurys sickness be damned!! I will keep at it.

Thanks on the squats. I really do'nt want to loose all the work put in.

Oh and till my foot is well I will be subbing lunges. I have got to rest it as best i can. I'm on my feet all day for work and compounding it running is not letting it heal.

Nik Nichols 01-06-2012 02:51 PM

Re: Nik
 
3:00 break.

fighting a cold workout.

5 reps deadlift at 255lbs(116k)
20 situps
5 reps deadlift at 255lbs
20 pushups
5 reps deadlift at 255lbs
20 situps
5 reps deadlift at 255lbs
20 pushups
5 reps deadlift at 255lbs
20 situps

time 5:36

all unbroken and FINALLY hit a solid metcon and hit that pain a little. Throat on fire from the cold but it did'nt slow it down.

Nik Nichols 01-06-2012 05:05 PM

Re: Nik
 
Front squat
warm up
115lbs x3
145lbs x2
165lbs x2
185lbs x2

work sets
205lbs(93k) x3x3x3
210lbs(95k)x3

Nik Nichols 01-07-2012 08:16 AM

Re: Nik
 
Feeling good today, I iced my foot arround 35 to 40 min last night. It is still a litttle sore today but ok.

Yesterdays pullups did not make me sore today, good there.

Back is tired from the squats/deadlift/and front squats yesterday, but not sore. Need to get foot to 100%, watch the arm and back and hit the metcons better.

I am sucking on metcon at the moment. But with all the injuries and carry one I can see it is taking its toll on the metcon. I have backed off of it because of worry of injury. I see that now. So I have to balance going harder and not pushing into injury.

Richard Macaulay 01-07-2012 09:58 AM

Re: Nik
 
[QUOTE=Nik Nichols;1021036]Feeling good today, I iced my foot arround 35 to 40 min last night. It is still a litttle sore today but ok.

Yesterdays pullups did not make me sore today, good there.

Back is tired from the squats/deadlift/and front squats yesterday, but not sore. Need to get foot to 100%, watch the arm and back and hit the metcons better.

I am sucking on metcon at the moment. But with all the injuries and carry one I can see it is taking its toll on the metcon. I have backed off of it because of worry of injury. I see that now. So I have to balance going harder and not pushing into injury.[/QUOTE]

You look great on everything just now Nik. Hope your recovering from that cold. A belated merry christmas and happy new year to you and yours my friend.

Ricky


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