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

Nik Nichols 02-06-2013 12:39 PM

Re: Nik
 
Lunch time stretch

couch stretch with band 2:00min a side
ham stretch with band 2:00min a side.

Nik Nichols 02-07-2013 08:21 AM

Re: Nik
 
Birthday warm up

20 HSPUs in a row
20 GDs
20 back ext
20 squats
20 abmat situps
15 HSPUs
20 push ups

calf stretch 1:00min a side
rolled piriformis 1:30 a side
rolled hip flexers 1:00min a side
rolled my back 1:00min a side

squat
bar x3
135lbs x3


HSPUs were great today. I was going to do 10 and just decided to keep going wile I was inverted, got 20 pretty well. Slowed at the end but really solid.
The 15 reps was a bonus. Birthday present to me.

Oh and I'm 46 years old today.

Nik Nichols 02-07-2013 10:04 AM

Re: Nik
 
10:00 break

birthday squat.
daily squat
135lbs x1
185lbs x1
235lbs x1
285lbs x1
335lbs(152k) x1 x1

first rep at the 335 was BAD, I mean really bad, only goods is i got depth and stood it up, but it was bad,.....So I did it again, second rep way better.

Eric Shuty 02-07-2013 10:51 AM

Re: Nik
 
It's your birthday!?!? Happy birthday. Have yourself some cake with milk and protein powder......

Nik Nichols 02-07-2013 10:56 AM

Re: Nik
 
[QUOTE=Eric Shuty;1134518]It's your birthday!?!? Happy birthday. Have yourself some cake with milk and protein powder......[/QUOTE]

Yep, and thanks, I will (minus the milk, allergic)

Scott Jenkins 02-08-2013 06:06 AM

Re: Nik
 
Happy birthday Nik, enjoy yourself you old boy ;)

Nik Nichols 02-08-2013 07:33 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1134835]Happy birthday Nik, enjoy yourself you old boy ;)[/QUOTE]

Thanks Scott, it was great.

Nik Nichols 02-08-2013 07:45 AM

Re: Nik
 
A.M. ''warm up''

15 HSPUs ( fell off the wall, I wanted 20 again and had it but fell)
20 GHDs
20 back ext
20 squats
20 push ups

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

squat bar x3
135lbs x3

rough start. My left heel is acting up again.

I had to clean up the gym after Brady left it a mess after his workout. So I did not have the time (or desire) do do more of a warm up. I hope a cup of coffee will lighten my wretched mood.

Scott Jenkins 02-08-2013 07:59 AM

Re: Nik
 
Ooooo , I bet Brady got some verbal off you :mad:

Nik Nichols 02-08-2013 08:23 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1134867]Ooooo , I bet Brady got some verbal off you :mad:[/QUOTE]

Na, he is not here yet. I come in early to warm up.


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