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

Callum Campbell 07-30-2012 07:31 AM

Re: Nik
 
Nice cleans Nik, just an update on the clean race we were having. I hit a 107.5kg (236lb) C&J on Saturday. A 2.5kg PB on my C&J but 3.5kg under my PB for both clean and jerk as seperate lifts.

Nik Nichols 07-30-2012 10:12 AM

Re: Nik
 
[QUOTE=Callum Campbell;1082142]Nice cleans Nik, just an update on the clean race we were having. I hit a 107.5kg (236lb) C&J on Saturday. A 2.5kg PB on my C&J but 3.5kg under my PB for both clean and jerk as seperate lifts.[/QUOTE]

Smoking work!! I am down at the moment, got a tweak in my back that feels like will take a couple of days, but that happens. I will be after you soon. I just got some more bumpers so I have the weight I need to challenge you with out putting steal weights on the bar with my bumpers.

Nik Nichols 07-30-2012 10:17 AM

Re: Nik
 
10:00 break

deload and daily squat

deload
115lbs x5
185lbs x5
195lbs x5

Good for the back. It eased it up some.

daily from the top of the 5 reps
235lbs x1
285lbs x1
330lbs(150k) xfxfxfxf x1

first fail I went forward and I dumped it at the bottom.
second and third miss were psyche outs.

4th miss was good, coming out of the hole and stalled so I freaked and dumped it

the squat did not bother my back. it hurts if I twist. The bar on my back is fine it is moving arround and sitting.

Nik Nichols 07-30-2012 11:38 AM

Re: Nik
 
[QUOTE=Nik Nichols;1068897]"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups C2B
10 Push-ups
15 Squats

Today I did chesat to bar cindy

20 rounds 5 pullups 4 pushups.


total rounds 24 and 5 pullups and 1 push up


last time
total rounds was 20 and 5 pullups[/QUOTE]

I wanted over 20 rounds but just did not hqave the juice. I fought for all of it and just kept moving, but I was slowere then I wanted to be at the end. Squats were tough.

By back was sore for most of it on the pushups.

Walked for a mile after.

Nik Nichols 07-30-2012 01:52 PM

Re: Nik
 
My back is in bits. Rolling it helps though. I hope some good eats, hydration and sleep that it will be better tomorrow.

3:00 break

roll and stretch
rolled glutes 3;00min a side
rolled back 2:00min

butterfly split with 35lbs DBs on legs 3:00min

Scott Jenkins 07-30-2012 02:30 PM

Re: Nik
 
Is that your Cindy from today or a past one Nik as you have quoted it, good work getting over 20 rounds anyhow and bet those pull ups were toast!!

Keep that back oiled, the air squats in Cindy can tighten it up.

Nik Nichols 07-30-2012 04:05 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1082293]Is that your Cindy from today or a past one Nik as you have quoted it, good work getting over 20 rounds anyhow and bet those pull ups were toast!!

Keep that back oiled, the air squats in Cindy can tighten it up.[/QUOTE]

Yea, that is todays, I don't know what I did to quote it. TOday I did the C2B, the squats were fine, it was the plank on the pushups that made my back sore. I hope the back will be good for tomorrow.

Nik Nichols 07-31-2012 07:23 AM

Re: Nik
 
A.M. warm up

30 GHDs
30 back ext
10 HSPUs
10 wide grip dead hang chest to bar pull ups
30 ab matt situps
10 HSPUs
10 close over hand dead hang pull ups
30 squats
10 HSPUs
10 close under hand dead hang pull ups

ham stretch with band 2:00 min a side
couch stretch on wall 2:00min a side
rolled glutes 2:00min a side
rolled my back 2:00min a side

back still sore, but a bit better then yesterday but not much.

Fighting a foul mood from it. I hate it.

Nik Nichols 07-31-2012 08:54 AM

Re: Nik
 
10:00

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

time 6:39

back is still giving me trouble.
the last two reps were tough. I went a bit forward on the 285 onto the balls of my feet but got it up ok.

the last rep got in the hold and knees went in and I had to fight it up in poor form. I can see where my back and glutes are affected in the squat.

Nik Nichols 07-31-2012 12:03 PM

Re: Nik
 
TuesdayOn July 30th, 2012,

(time cap 18 minutes):
40 Double Unders
10 HSPU's
12 Toes-to-bar


time 10:29

DUs broken but I kept at it.
first and third HSPUs unbroken
second HSPUs broke at 6
last was 6/2/2

Toe to bar was broke once each round for grip.


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