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

Nick Harris 01-13-2009 12:01 PM

Re: Nik
 
Good job on the workout Nik, it was a tough one.

Nik Nichols 01-13-2009 12:06 PM

Re: Nik
 
[QUOTE=Nick Harris;492260]Good job on the workout Nik, it was a tough one.[/QUOTE]

Thanks, my back is good, I thought it woulsd be bad after this one, but it is fine. I just wanted to not over do it to soon.

Scott Jenkins 01-14-2009 03:59 AM

Re: Nik
 
Nice work Nik, you must of been going fast at the end chasing that sub 10, glad also to read that your back is feeling good

Nik Nichols 01-14-2009 07:43 AM

Re: Nik
 
thanks Scott, I'm watching my work and making sure I don't screw it up.


Early am warmup. 2sets 10 skin the cat

3 sets 3 front and back lever work.

Nik Nichols 01-14-2009 08:44 AM

Re: Nik
 
Ok, I need advice on doing the front and back levers, and skin the cat. I just do them.

Back and front levers I try to lower my self slowly till I fall or just pull back up. Fronts go real fast, backs a little slower.

Skin the cats: I hang on the rings pull over in the tuck position and pull back through to start for a set of 10 with out touching.

I could use some advice on sets or practice, or progressions.


Oh Scott, i will do the go till I fall 15 rep thing, I just looked back and saw what you said.

Nik Nichols 01-14-2009 09:14 AM

Re: Nik
 
10:00am break, skin the cats 2 sets 10,
3 sets 5 front and back levers
muscle up progressions. (tough from all the dips yesterday)

Vanessa Sisson 01-14-2009 09:22 AM

Re: Nik
 
[QUOTE=Nik Nichols;493007]Ok, I need advice on doing the front and back levers, and skin the cat. I just do them.

Back and front levers I try to lower my self slowly till I fall or just pull back up. Fronts go real fast, backs a little slower.

Skin the cats: I hang on the rings pull over in the tuck position and pull back through to start for a set of 10 with out touching.

I could use some advice on sets or practice, or progressions.


Oh Scott, i will do the go till I fall 15 rep thing, I just looked back and saow what you said.[/QUOTE]

Try some of these, Nik. Chuck sent then to me.

wfs: [url]http://www.dragondoor.com/articler/mode3/229[/url]

Also, if you go to the gymnastics bodies message board and search for candlesticks you can find more progression exercises for the front lever.

Camille Lore 01-14-2009 12:07 PM

Re: Nik
 
Wow. :eek: Nice job with the cleans and dips. Totally sick.

Nik Nichols 01-14-2009 12:09 PM

Re: Nik
 
warm up,
50 situps with 25lbs,
3 sets 10 ring dips,
3sets 5 ring pullups
3sets s back/front levers
50 back ext 25lbs
couple skin the cats for fun.

Overhead squat 3-3-3-3-3 reps

1. 95lbs
2. 105lbs
3. 115lbs
4. 125lbs
5. 135lbs

5sets 5 dead lift 185lbs
2 sets 5 foot to hand rollouts.

Nik Nichols 01-14-2009 12:12 PM

Re: Nik
 
[QUOTE=Vanessa Sisson;493052]Try some of these, Nik. Chuck sent then to me.

wfs: [url]http://www.dragondoor.com/articler/mode3/229[/url]



Also, if you go to the gymnastics bodies message board and search for candlesticks you can find more progression exercises for the front lever.[/QUOTE]
Thanks Vanessa, I'll be checking it out.
[QUOTE=Camille Lore;493200]Wow. :eek: Nice job with the cleans and dips. Totally sick.[/QUOTE]

Thanks, I'm glad to be back in the game.


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