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

Nik Nichols 05-21-2013 07:52 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1166562]its always the false grip that limits me and the other ones with the normal grip and big kip , there currently not quite as strong, so really have to pick and choose what to use depending on the workout.

Do you use normal grip or always false now?[/QUOTE]

I cant get my rings high enough here on the forklift for the no false grip, so right now it is all false grip which sucks as I can really go on the no false grip SO much easier for me.

Scott Jenkins 05-21-2013 07:58 AM

Re: Nik
 
[QUOTE=Nik Nichols;1166565]I cant get my rings high enough here on the forklift for the no false grip, so right now it is all false grip which sucks as I can really go on the no false grip SO much easier for me.[/QUOTE]

Yes you got bigger stamina on that way than me, it just kills my elbows if I do the no false grip too much , all the falling into the big kip, rather than slowly lowering and flick out.

Nik Nichols 05-21-2013 08:19 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1166568]Yes you got bigger stamina on that way than me, it just kills my elbows if I do the no false grip too much , all the falling into the big kip, rather than slowly lowering and flick out.[/QUOTE]

I am guessing you lean back from the top and fall out backwards? If not try it it is not a big drop, more a fall into a swing if that makes sense.

Nik Nichols 05-21-2013 08:21 AM

Re: Nik
 
10:00 deload daily squat
bar x3
135lbs x1
235lbs x1

hip stretch with leg on table 2:00min a side

bully stretch with band 2:00min a side
rolled left upper fore arm 2:00
rolled right glute 2:00min ( really sore from yesterday)
2 mucle ups (1 dead hang, and one kip)

Nik Nichols 05-21-2013 10:45 AM

Re: Nik
 
"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

time 4:19

last times
3:55
3:36PR
4:19
4:18
5:53
5:56
6:27
6:16
6:40
6:50
7:00


eh, all unbroken, had a stagger at rep 18 of the 21 which took seconds to steady over head

to long a break inbetween the 15 pullups and start of the 9 thrusters, just standing there gasping. I expect that killed my pr, that5 and the wabble on the 21. Thrusters a tiny bit slow twards the end but ok. 44 seconds off pr. not bad.

Nik Nichols 05-21-2013 01:57 PM

Re: Nik
 
3:00 break
deload bench press
bar x10
135lbs x5
155lbs x5

walked 3/4 mile just before the storm.

Scott Jenkins 05-22-2013 02:12 AM

Re: Nik
 
Great work Nik, your PR's still better than mine. You must take big breaks if you went unbroken as I done the pull ups 10/5 and 5/2/2 on the last two rounds

Nik Nichols 05-22-2013 06:19 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1166787]Great work Nik, your PR's still better than mine. You must take big breaks if you went unbroken as I done the pull ups 10/5 and 5/2/2 on the last two rounds[/QUOTE]

Yea, unbroken and that break inbetween the 15 and 9 was way long, also racking that bar is long, clean it get it set then go, not a smooth clean and go, plus I was not going fast as I could on the thrusters, I tried to pace them really well to not be gassed after.

I paced the 21 great and was able to be relaxed and have calm breathing through out that set, 15 got a bit rough and I had to make myself calm down.

Then just gassed out in between the 15 and 9 and had a pitty party at the bar before I picked it up. Eh it happens.

Nik Nichols 05-22-2013 06:21 AM

Re: Nik
 
A.M. warm up
20 abmat situps
10 HSPUs
20 squats
10 close over hand dead hangs
10 GHDs
10 back ext
10 pushups

rolled my back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side
calf stretch 1:00min a side

rest day so lots of stretching. I got to work on my left arm a bit, elbow sore and shoulder too a bit.

Scott Jenkins 05-22-2013 06:56 AM

Re: Nik
 
[QUOTE=Nik Nichols;1166824]Yea, unbroken and that break inbetween the 15 and 9 was way long, also racking that bar is long, clean it get it set then go, not a smooth clean and go, plus I was not going fast as I could on the thrusters, I tried to pace them really well to not be gassed after.

I paced the 21 great and was able to be relaxed and have calm breathing through out that set, 15 got a bit rough and I had to make myself calm down.

Then just gassed out in between the 15 and 9 and had a pitty party at the bar before I picked it up. Eh it happens.[/QUOTE]

Yes it happens but this is something you need to work on, just like I need to get more sets unbroken you need to stop looking at the bar, once your working your body regulates itself and the pain is not so bad.

You tried a low landing squat clean to start the thrusters, I pick the bar up and just land straight away in the bottom of the squat to get a quick start.


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