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

Nik Nichols 07-17-2012 07:30 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1078047]Now thats what I call a warm up thats MORE than everyone else's workout, besides us on here nik :p[/QUOTE]

HAHA it is kind of growing, I got 4 sets of 10 on the HSPUs today, happy about that.

I'm looking forward to the MUs and even the goat work on the wall ball.

Nik Nichols 07-17-2012 08:50 AM

Re: Nik
 
Daily squat
115lbs x3
185lbs x1
235lbs x1
285lbs x1
325lbs(147k) x1

good set, slow, my leg are a bit tired from yesterday, still good though.

Nik Nichols 07-17-2012 11:48 AM

Re: Nik
 
2 Minutes at each station, rest 1 minute between efforts:
•Muscle Ups 10reps
•Muscle Ups 10 reps
•Wall-ball (9/6kg) 27
•Wall-ball (9/6kg) 30
•AMRAP of 15 Pressups, 15 situps 2 rounds plus 4 reps
•AMRAP of 15 pressups, 15 situps 2 rounds plus 6 reps
•double unders 54
•400m run 1:48

subbed DUs for the first row, and a 400m run for the second row

Wallball not great, but not bad for me.

DUs shoulders were just fried by then.

Nik Nichols 07-17-2012 02:25 PM

Re: Nik
 
3:00 break

snatch

65lbs x2
85lbs x1
115lbs x1x1x1
125lbs x1x1x1
135lbs xfxfx1x1

then I ran out of time.

Matthew Williams 07-17-2012 02:48 PM

Re: Nik
 
[QUOTE=Nik Nichols;1078171]2 Minutes at each station, rest 1 minute between efforts:
•Muscle Ups 10reps
•Muscle Ups 10 reps
•Wall-ball (9/6kg) 27
•Wall-ball (9/6kg) 30
•AMRAP of 15 Pressups, 15 situps 2 rounds plus 4 reps
•AMRAP of 15 pressups, 15 situps 2 rounds plus 6 reps
•double unders 54
•400m run 1:48

subbed DUs for the first row, and a 400m run for the second row

Wallball not great, but not bad for me.

DUs shoulders were just fried by then.[/QUOTE]

Great scores there Nik, and a good sub for the rowing. My shoulders were done by the time I finished the first round of press ups!

Nik Nichols 07-17-2012 02:58 PM

Re: Nik
 
[QUOTE=Matthew Williams;1078250]Great scores there Nik, and a good sub for the rowing. My shoulders were done by the time I finished the first round of press ups![/QUOTE]

I know, even though it was only two rounds per amrap, I had to mentally push myself not to give in.

Nik Nichols 07-18-2012 07:06 AM

Re: Nik
 
A.M. rest day warm up
20 GHDs
20 back ext
10 HSPUs
20 abmatt sit ups
20 squats
10 HSPUs
20 C2B kipping pull ups
20 push ups

rolled my back 2:00min

kicking stretches.

Nik Nichols 07-18-2012 08:55 AM

Re: Nik
 
10:00 break

couch stretch with band 2:00min a side
ham stretch with band 2:00 min a side
leg on table hip stretch 2:00min a side
calf stretch left leg 2:00min

time was up.

Nik Nichols 07-18-2012 11:22 AM

Re: Nik
 
Rest day rehab

shoulder stretcgs with band
3 different exercizes
band pulling hand down behing back, elbow by ear 2;00min a side
arm in sling 2:00min a side
arm straight wrist in band 2:00min a side

rolled lower left quad 6:00min
lower right 3:00min

did the tack with ball on anckle and heel on left foot 2;00min

rolled left glute 2:00min
rolled right glute 3:00min

rolled quads 4:00min

Scott Jenkins 07-18-2012 01:34 PM

Re: Nik
 
:rofl: Im so stupid Nik, Just realised the time you posted on my log was my old PR, I thought you had done the workout early and set me a target, only realised just now when I looked on your log for your Helen!!


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