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

Nik Nichols 08-07-2012 11:41 AM

Re: Nik
 
AMRAP in 12 Minutes of:
15 overhead squats (45 kg/25kg)
15 overbar burpees


4 rounds 1 OHS. slog through for me.

Nik Nichols 08-07-2012 01:50 PM

Re: Nik
 
3:00 break

press
65lbs x3
85lbs x3
115lbs x3
115lbs x3
115lbs x3
115lbs x3
120lbs x3
120lbs(54.4k) x3

glad to have gotten this in.

Scott Jenkins 08-07-2012 02:37 PM

Re: Nik
 
[QUOTE=Nik Nichols;1084302]AMRAP in 12 Minutes of:
15 overhead squats (45 kg/25kg)
15 overbar burpees


4 rounds 1 OHS. slog through for me.[/QUOTE]

:highfive: Great work Nik, joint 2nd with Rich and he is fast!! Great work

Nik Nichols 08-07-2012 02:49 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1084348]:highfive: Great work Nik, joint 2nd with Rich and he is fast!! Great work[/QUOTE]

Thanks, I love burpees!

Nik Nichols 08-08-2012 08:26 AM

Re: Nik
 
A.M. warm up
20 GHDs
20 back ext
10 HSPUs
20 abmatt situps
20 squats
10 HSPUs
20 pushups

rolled my back 2:00min
rolled a sore rib on the left side 3:00min( seems I slept funny)

Nik Nichols 08-08-2012 11:35 AM

Re: Nik
 
Rest day stretch

calf stretch 2:00min a side
sampson stretch 2:00min a side
ham stretch 2:00min a side

We have a friend workout out with us and he is on an on ramp program so I did his team work out with him.

3 rounds
20 SDHP with bar
10 thrusters
one person work, one rest.

Nik Nichols 08-08-2012 01:52 PM

Re: Nik
 
3:00 break
bully stretch with band pulling hand down , elbow by ear 2:00min a side
butterfly split with 45lbs plated on legs 3:00min
arm in ''sling'' 2:00min a side.

Scott Jenkins 08-09-2012 06:59 AM

Re: Nik
 
You rested then yesterday, I can tell a rest day as you do not 'Date' any of your workouts

Nik Nichols 08-09-2012 07:12 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1084805]You rested then yesterday, I can tell a rest day as you do not 'Date' any of your workouts[/QUOTE]

YEa, rest yesterday. I always take a rest Wednessday. Also feeling a bit beat up at the mo. I am thinking of backing down a bit on the daily squat to get a better recovery. I have some nagging aches at the mo.

Nik Nichols 08-09-2012 07:14 AM

Re: Nik
 
A.M. warm up
10 HSPUs
30 GHDs
30 back ext
10 HSPUs
30 squats
30 abmatt situps with feet straight and tuching toes
10 HSPUs
30 kipping pullups

roled my back 2:00min
rolled sore rib 2:00min
kicking drills.


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