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

Ernie Guevara 08-03-2010 07:35 AM

Re: Nik
 
[QUOTE=Nik Nichols;821005]AM warm up

20 each
ghd's
back ext 40 lbs

Peigon pose both sides.[/QUOTE]

What's the pigeon toe pose nik? What's it for?

Nik Nichols 08-03-2010 08:13 AM

Re: Nik
 
[QUOTE=Ernie Guevara;821023]What's the pigeon toe pose nik? What's it for?[/QUOTE]

It is a strech for your glutes and hams, I'm still working my posterior chain. I got it from Laurie who got it from K star at here cert. I think it is a yoga thing , it works.

WFS [url]http://www.youtube.com/watch?v=jQMsyrLowFw&feature=fvsr[/url]

Ernie Guevara 08-03-2010 08:52 AM

Re: Nik
 
[QUOTE=Nik Nichols;821050]It is a strech for your glutes and hams, I'm still working my posterior chain. I got it from Laurie who got it from K star at here cert. I think it is a yoga thing , it works.

WFS [url]http://www.youtube.com/watch?v=jQMsyrLowFw&feature=fvsr[/url][/QUOTE]

I just saw the video nik. I actually do that stretch everyday in my warmup lol. I just didn't know it was called that. I saw my daughter do it in her gymnastics class as part of their warmup. So I asked her where she felt that stretching. When she told me in her butt then I told myself I wil do it everyday.

Jesse Emers 08-03-2010 09:07 AM

Re: Nik
 
[QUOTE=Nik Nichols;821050]It is a strech for your glutes and hams, I'm still working my posterior chain. I got it from Laurie who got it from K star at here cert. I think it is a yoga thing , it works.

WFS [url]http://www.youtube.com/watch?v=jQMsyrLowFw&feature=fvsr[/url][/QUOTE]

Thats a nice looking pigeon!:D

Did you do the 2for1 WOD with a hard ball like Scott? I can imagine that would be rough.

Nik Nichols 08-03-2010 10:08 AM

Re: Nik
 
[QUOTE=Ernie Guevara;821079]I just saw the video nik. I actually do that stretch everyday in my warmup lol. I just didn't know it was called that. I saw my daughter do it in her gymnastics class as part of their warmup. So I asked her where she felt that stretching. When she told me in her butt then I told myself I wil do it everyday.[/QUOTE]
HAHA cool. Well I need it, My left side is way more sore then my right.
[QUOTE=Jesse Emers;821090]Thats a nice looking pigeon!:D

Did you do the 2for1 WOD with a hard ball like Scott? I can imagine that would be rough.[/QUOTE]

Yea my ball is a ball filled with sand and a thin layer of foam and duct tape. It was pretty punishing to catch the ball on the way up. it makes you want to be fast.

Nik Nichols 08-03-2010 11:06 AM

Re: Nik
 
Lunch (rest day)

I helped Brady through the workout.

I did some light skill work.

All with 85lbs

3 round not for time 30,20,10 reps OHS's

3reps for time 3 time squat snach
11seconds
9 sec
11sec

The idea was to reset and go, working on cycling through the reset.

Last set I was all over the place, bar pulled me forward, not set up right on the first pull.

Nik Nichols 08-03-2010 01:29 PM

Re: Nik
 
3:00 break

15min rolling on base ball ect.ect

Like I have said, there is a real soreness in my left glute. I'm tring to work it out but it is sore to the ball.

Nik Nichols 08-04-2010 06:55 AM

Re: Nik
 
am warm up
30 ghd's
30backext 40lbs
30 regular pushups
30 abmatt situps 25lbs plate overhead
10,10,10 FS,OHS,FS.

Nik Nichols 08-04-2010 11:23 AM

Re: Nik
 
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups C2B
24 Double-unders
Snach 145lbs 65.7k
C&J 195lbs 88.4k (stopped there for time.It was running long and I had to get the tripplet done)

3 round and 1 clean.

127reps

So if my conversion is right I hit
154.1 K total?
and 127 reps

The cleans were the hard part. Pullups C2B no breaks

DU's first round 20 and 4, the rest in chunks no less then 5's. 3rd round was the killer. I was breathing real hard by then. Good workout.

Nik Nichols 08-04-2010 01:24 PM

Re: Nik
 
3:00 break

531 deadlift week 2 3x3
215lbs
245lbs
275lbs 6 reps


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