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

Nik Nichols 07-23-2012 07:54 AM

Re: Nik
 
A.M. warm up
30 GHDs
30 back ext
10 HSPUs
30 abmatt situps
10 HSPUs
30 bf kip pull ups
10 HSPUs
30 squats
30 pushups

rolled my back 2:00min
kicking drills

Nik Nichols 07-23-2012 09:06 AM

Re: Nik
 
daily plus my 5/3/1 squat

the 5/3/1 was singles today

115lbs x3
185lbs x1
235lbs x1
285lbs x1
310lbs(141k)(this was my 5/3/1 single) x1
330lbs(150k) x1
usually I do 145k(325lbs) but with the 310 rep I put ob the fractional weight and just left them to finish up my daily.

done in 8:16 min
Yes I know my daily is higher them my squat programming at the moment, it will catch up pretty soon.

Oh all reps good and solid, the last rep I had to grunt it up a little.

Nik Nichols 07-23-2012 12:04 PM

Re: Nik
 
3 Rounds for time of:
•25 Burpees
•Run 600m
•25 Kettlebell swings (32k)

24:40
Brady and I shared the 2pood
first round good,burpees smooth, KB was 15(then Brady got 10 reps) then 10
second round burpees harder but ok, run broken for like 20 feet or so.KB was 10/5/5/5
third round burpees were desperate, slow and hard, run was better, first off was just not to stop and ran faster for that last 300m or so, KB was 10/5/5/5.

That was really hard, I usually don't lay down after the workout, but this one had me on my hands and knees. Tough mental battle today.

Nik Nichols 07-23-2012 01:52 PM

Re: Nik
 
3:00 break

couch stretch with band 2:00min a side
ham stretch with band 2:00min a side
rolled glutes

walked 400m.

Scott Jenkins 07-23-2012 02:16 PM

Re: Nik
 
[QUOTE=Nik Nichols;1080034]3 Rounds for time of:
•25 Burpees
•Run 600m
•25 Kettlebell swings (32k)

24:40
Brady and I shared the 2pood
first round good,burpees smooth, KB was 15(then Brady got 10 reps) then 10
second round burpees harder but ok, run broken for like 20 feet or so.KB was 10/5/5/5
third round burpees were desperate, slow and hard, run was better, first off was just not to stop and ran faster for that last 300m or so, KB was 10/5/5/5.

That was really hard, I usually don't lay down after the workout, but this one had me on my hands and knees. Tough mental battle today.[/QUOTE]

That was so hard we have to give it a name Nik, brutal workout, nobody was standing afterwards.

Nik Nichols 07-24-2012 07:14 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1080089]That was so hard we have to give it a name Nik, brutal workout, nobody was standing afterwards.[/QUOTE]

Good name, my core is still feeling that one today.

Nik Nichols 07-24-2012 07:16 AM

Re: Nik
 
A.M. warm up
30 GHDs
30 back ext
10 wide c2b dead hang pull ups
10 HSPUs
10 close over hand dead hang pullups
10 HSPUs
30 abmatt situps
10 close under hand dead hang pul ups
10 HSPUs
30 squats
30 push ups

rolled my back 2:00min
rolled glutes 2:00min a side

kicking drills

Nik Nichols 07-24-2012 08:52 AM

Re: Nik
 
daily squat

115lbs x3
185lbs x1
235lbs x1
285lbs x1
330lbs(150k) x1

done in 6:29 today.
I am feeling yesterdays workout. Core is a bit tired and legs to. last rep slow but no threat of missing.

Nik Nichols 07-24-2012 11:55 AM

Re: Nik
 
"Fran"

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

time 3:55

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

slow today, thrusters unbroken and good

pullups, 21 unbroken, 15 broke at 10, 9 unbroken

transition was slow, I did not pick up the bar right away. Good were thrusters were solid, I had one wobbely rep where I had to step forward and reset but everything else was good.

Pullups were fine and smooth, pitty party on the set of 15.

Nik Nichols 07-24-2012 02:06 PM

Re: Nik
 
3:00 break
hang power snatch
75lbs x3
115lbs x2 x2 x2
135lbs x1 x1

not to bad , I'm a little shoulder fatigued so I am happy with this, I expected the 135 to be harder.


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