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

Ernie Guevara 05-24-2013 06:18 AM

Re: Nik
 
great time on that lung burner nick!! Those c2b make or break that wod and we all know you are a pullup machine. i have a question, whats a down up?

Nik Nichols 05-24-2013 06:32 AM

Re: Nik
 
[QUOTE=Ernie Guevara;1167397]great time on that lung burner nick!! Those c2b make or break that wod and we all know you are a pullup machine. i have a question, whats a down up?[/QUOTE]

Burpee with out a push up.

Thanks, Scott is so fast and strong now it is a rare treat to best him.

Nik Nichols 05-24-2013 06:36 AM

Re: Nik
 
A.M. warm up

20 abmat situps
10 HSPUs
20 squats
20 GHDs
20 back exts
10 close over hand dead hangs
10 HSPUs
10 close over hand dead hangs
20 push ups


rolled my back 2:00min
rolled piriformis 2:00min a sode
rolled hip flexers 2:00min a side
calf stretch1:00min a side

I have to snatch and clean and jerk today, I have not done any this week. So that will be my focus today.

Nik Nichols 05-24-2013 08:16 AM

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

all easy, right knee in the pit feels tight so 2:00mins with ball in knee pit.

Rolled left upper fore arm on bar 2:00min.

Nik Nichols 05-24-2013 10:54 AM

Re: Nik
 
deload
snatch plus hang squat snatch
75lbs x2
95lbs x2
125lbs snatch only x1x1x1x1x1

squat clean and push jerk
135lbs x1x1
165lbs x1
185lbs x1x1x1x1x1

HUMID!! man is it steamy today.

Patrick Haskell 05-25-2013 04:36 AM

Re: Nik
 
[QUOTE=Nik Nichols;1167164]I found that best on muscle ups, I can go singles faster then bigger sets and longer breaks, but I like the big sets better. I feel better knowing I got more reps done, mental I guess.[/QUOTE]

Yeah, muscle-ups are the best to do in small pieces, because the negative is almost as much work and the sticking point is in the middle, so the bounce at the bottom doesn't make them that much easier. Barbell work either has a bounce, or you need to pick the damn thing up to get started again. Different animals really, but it's always best not to push yourself into spectator mode. Barbells always look heavier when they're sitting there on the ground.

Nice job with that running-C2B workout. Deload week agrees with you.

Nik Nichols 05-28-2013 06:36 AM

Re: Nik
 
[QUOTE=Patrick Haskell;1167613]Yeah, muscle-ups are the best to do in small pieces, because the negative is almost as much work and the sticking point is in the middle, so the bounce at the bottom doesn't make them that much easier. Barbell work either has a bounce, or you need to pick the damn thing up to get started again. Different animals really, but it's always best not to push yourself into spectator mode. Barbells always look heavier when they're sitting there on the ground.

Nice job with that running-C2B workout. Deload week agrees with you.[/QUOTE]

HAHAHA the bar DOES look heavier on the ground!!

Nik Nichols 05-28-2013 06:41 AM

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

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

Nik Nichols 05-28-2013 08:21 AM

Re: Nik
 
10:00 break

5/3/1 squat
bar x5
135lbs x5
185lbs x5
235lbs x5
285lbs x5

all good reps but last set my right knee was weird so I stopped at the 5 reps.

I won't be in at lunch, I have to go pick up a trailer, so all I will have is 3:00 break.

Nik Nichols 05-28-2013 11:08 AM

Re: Nik
 
(jay tee)

'JT' : 21, 15 & 9 Rep rounds for time of:
Hand-Stand Press-ups
Ring-dips
Press-ups

time 13:19

WOW, first time doing JT and that was crazy, a fight against fatigue.

First round
HSPUs 19,1,1
dips were 9,5,43
push ups broken I think 10 first set then small sets

second round was rough, HSPUs were broke from the start and did a few at a time trying to stay on the 3,2,1 break. I did 2 kips in the 15,
dips were small sets
pushups,5,3,2,3,2

last round was the most fun
HSPUs were pretty much down to singles, a couple of doubles, but I stayed on it and just kind of ignored the fatigue and how my shoulder felt.
Dips easiest with 5/4
pushups were 5/2/2

fun work, I was able to fight the fatigue feeling some, reps got slow but I was able to stay in the fight instead of feel sorry for myself and rest real long or panic.


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