Re: Nik
 

[QUOTE=Scott Jenkins;1060224]Strong deads and a real good time on the amrap Nik, well done, all pull ups unbroken I presume.[/QUOTE]

Thanks, yes all pullups unbroken and almost to short to have to get back onto burpees.

I wanted more on the deads but I checked my pride and stayed safe, you know that drill.

Re: Nik
 

3:00break

12 HSPUs and 10 over hand grip deadhang pullups.

Re: Nik
 

At crossfit Rockwall

daily squat up

up to 330lbs (150k)x1(done in kilo today so I don't know the different weights up to the peak.

Played on the rower for a bit to get a feel.
12 HSPUs
MU practice.

No metcon, I had Cathy and Martin with me and I got Cathy through a squat workout and watched Martin work. He made it up to about 7 or 8 feet on his own on the rope.

Oh I made it up and back down 15 feet on the rope in a "L"sit.


Then we went to the track and ran some 100m sprints and a few bleachers. Heel did not like the running. Complaning pretty bad now.

Re: Nik
 

A.M. warmup
30 reps all

GHDs
Back ext
pushups
squats
abmatt situps

deadhang pullups in 10s

wide C2B
close overhand
close underhand

12 reps HSPUs


left heel still hurting and I'm still limping, better then it was yesterday though. I will have to scale the workout.

Re: Nik
 

Hi Nik, are you doing the CM2 WOD today?

If so, maybe you can sub out the burpee box jumps for wall balls? Would take the pressure off your foot and still have a good affect on taxing your shoulders and legs like the burpees.

They'd have a quicker turn around so you could maybe you could do 50/40/30 on the wall balls?

Re: Nik
 

[QUOTE=Matthew Williams;1060706]Hi Nik, are you doing the CM2 WOD today?

If so, maybe you can sub out the burpee box jumps for wall balls? Would take the pressure off your foot and still have a good affect on taxing your shoulders and legs like the burpees.

They'd have a quicker turn around so you could maybe you could do 50/40/30 on the wall balls?[/QUOTE]

Good call!! I was going to do the workout and just skip the burpees all together and do the push press and swinge, but wall ball sounds like a great idea! I need them anyway(goat).

I will do that, thanks Matt!

Re: Nik
 

10:00 break
daily squat

115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1
285lbs(129k) x3

heel was okish. I could feel it on the squats, but not bad pain.

Re: Nik
 

MondayOn May 13th, 2012,


Back Squat 8-8-8-8-8

215lbs x8
215lbs x8
215lbs x8

that was what brady was doing on squat today so I did it x8

For time time 30,20, & 10 rep rounds for time of: ( Time cap of 11 minutes)
•Pushpress (60/35kg)
•wall ball
•Kettlebell Swings (32/16kg)


first I had to unload a truck in the middle of the workout so the time is blown.

time 23:07

like I said, I got to the wallball on the second round and had to stop to unload two pallets.

push press was 10/10/10, 12/5/3, 5/5

KB was in 10s.

It was really hard to not let the truck break me down, it was really hard to get going again, but I got it done. Heel sore but ok.


Looking forward to tomorrow.

Re: Nik
 

Good work and well heeded advice there Nik. ONly thing is you typed out 11 minute time limit but just kept going, Im betting you cut and pasted it but did not ready it properly... thats the spirit :D

Re: Nik
 

[QUOTE=Scott Jenkins;1060827]Good work and well heeded advice there Nik. ONly thing is you typed out 11 minute time limit but just kept going, Im betting you cut and pasted it but did not ready it properly... thats the spirit :D[/QUOTE]

HAHAHA you are right, I never saw the 11:00min cap!! Dang it! Thats ok, I got alot more work done. I needed the over head work anyway.