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

Nik Nichols 02-19-2013 12:47 PM

Re: Nik
 
Strict press
bar x10
75lbs x3
95lbs x3
115lbs x3
130lbs(59k) x3 x2 and a miss

feel good about that, last set better then the first set at 130, even with the miss, my core was better.

Bench
bar x1
135lbs x3
185lbs x3
205lbs x3
230lbs(104k) x3 x3 x3

bench was good all though the last set was Rough and a bit ugly, but no spot and I got all my reps.

Nik Nichols 02-19-2013 03:43 PM

Re: Nik
 
3:00 break

5 rounds for time
10 2 pood KB swings
10 BF kip

time 7:30

to much rest before picking up the KB but other wise good.

Nik Nichols 02-20-2013 08:22 AM

Re: Nik
 
A.M. warm up
10 HSPUs
10 GHDs
10 back ext
10 close over hand dead hangs
10 ab mat situps
10 push ups
10 squats

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

rest day today. Feeling pretty good mentally, a little sore in the shoulders and feel the KB in my back. Not in a bad way, just feel it like you feel 100 situps the next day, I know I worked.

Scott Jenkins 02-20-2013 09:49 AM

Re: Nik
 
[QUOTE=Nik Nichols;1139702]3:00 break

5 rounds for time
10 2 pood KB swings
10 BF kip

time 7:30

to much rest before picking up the KB but other wise good.[/QUOTE]

decent time for this Nik, glad to see your stepping it up without any bad effects.

Nik Nichols 02-20-2013 10:09 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1140102]decent time for this Nik, glad to see your stepping it up without any bad effects.[/QUOTE]

Thanks, I had hoped you saw that little metcon in there.

I am trying. I try to AT LEAST hit two metcons a week but I get hungry for it.

Nik Nichols 02-20-2013 10:10 AM

Re: Nik
 
10;00 break

couch stretch with band 2:00mins a side
ham stretch with band 2:00min a side.

Nik Nichols 02-20-2013 12:51 PM

Re: Nik
 
Split jerks
bar x5
135lbs x2
165lbs x2
185lbs x1
215lbs x1 x1
220lbs(100k) x1

all ok, been a wile. The last rep was rough and took some ''walking around'' to get solid.

middle back sore from it, not pulled but noticeably sore. Still not bad. I think it is mostly I haven't done this in a wile and woke up some unused muscle.

Nik Nichols 02-20-2013 02:54 PM

Re: Nik
 
3:00 break

10 reps for time 15 foot rope climb

time 7:19

good fun. I paced it for fatigue and grip. Grip was the issue. It got really grippy at the last 3 or so climbs.

Scott Jenkins 02-20-2013 03:05 PM

Re: Nik
 
Sounds like you hyper extended on the jerk Nik, get the roller on it, most likely just the muscles seizing up a bit to protect the back. Nice rope climbs, I got to get on our rope.

Matt Nicoll 02-20-2013 03:19 PM

Re: Nik
 
[QUOTE=Nik Nichols;1140278]3:00 break

10 reps for time 15 foot rope climb

time 7:19

good fun. I paced it for fatigue and grip. Grip was the issue. It got really grippy at the last 3 or so climbs.[/QUOTE]

Sounds like a good little workout Nik I can imagine the grip getting tough!!
I want to do more rope work, hopefully when we move to our new place we will do more.


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