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

Nik Nichols 10-25-2012 06:54 AM

Re: Nik
 
A.M. warm up
11 HSPUs
30 GHDs
30 Back ext
11 HSPUs
30 squats
30 abmat situps
12 HSPUs
10 C2B dead hangs
30 pushups

kicking drills

rolled my back 2:00min
rolled piriformus 2:00 min a side
rolled hip flexers 2:00 min a side

added on a rep a set on the HSPUs and skipped 20 reps on pullups today. Shoulders, elbows and wrist a bit sore.

Scott Jenkins 10-25-2012 07:30 AM

Re: Nik
 
[QUOTE=Nik Nichols;1103316]Yea, I plan on pressing tomorrow, I don't like to press befor a ''rest''day. Because it takes so much from me on the next day. Yesterday was my ''active rest day''.

I saw you a Nicol talking on the C2B dead hangs, I may jump in there with you for a goal of 15. I got 10 right now for sure in the morning, after a wordkout for a finisher I'm not so sure.[/QUOTE]

Yes its going to be hard as a finisher, although not too much pulling in the metcon today, double unders thrash the shoulders a bit , but hey its a finisher , its meant to be done under pressure.

Nik Nichols 10-25-2012 07:54 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1103337]Yes its going to be hard as a finisher, although not too much pulling in the metcon today, double unders thrash the shoulders a bit , but hey its a finisher , its meant to be done under pressure.[/QUOTE]

yea, I was kind of bummed seeing today is all body weight. But I got dead lift for my strength today. Not under metcon conditions but it is bar work.

Oh and I'm in then on the C2B. Shooting for 10 atleast for a starter.

Nik Nichols 10-25-2012 08:48 AM

Re: Nik
 
10:00 break
daily squat
135lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

felt good, last reps ok, bit slow but ok. Getting back to it.

Nik Nichols 10-25-2012 12:01 PM

Re: Nik
 
5/3/1 dead lift

135lbs x5
185lbs x5
235lbs x5
285lbs x5
315lbs(142k) x7 (should have pushed for more, form was going but i think I could have gotten another rep pushing into the uncomfortable)


ThursdayOn October 24th, 2012,

4 rounds for time with a 1000m run check-out:
•15/8 Toes-to-bar
•20/15 Press-ups
•40/25 Double unders

time 18:40

first round t2b unbroken, pushups un broken, DUs broken

second round t2b 10/5(I think) pushups 15/5, DUs broken 3 times I think

third round t2b 5/5/singles, push ups 15/5, DUs broken 3 times

fourth round t2b 5/2/singles, pushups 15/5, DUs broke 3 times

run nasty at first and got better on the way back, not really fast even though I did pick it up. calves on fire on the run, shoulders sore, but I was running so I did not worry about the shoulders.

Not as fast as I wanted, I don't know, feeling sluggish today even in the workout. :shrug:


finisher: max reps chest to bar dead hang pull ups 9+fail.

I Should have gotten the 10, I had it easy and was just going to stop at 10, and I got to the top and though " I got it" and dropped off the bar befor I tuched. Stuped mistake.

Scott Jenkins 10-25-2012 12:28 PM

Re: Nik
 
That's a good time Nik, beat most people including some who done half the reps, we have a B standard now for people who scale so they all do the same workout.

Congrats on the max c2b strict pull ups , you nearly doubled me.

Nik Nichols 10-25-2012 12:34 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1103406]That's a good time Nik, beat most people including some who done half the reps, we have a B standard now for people who scale so they all do the same workout.

Congrats on the max c2b strict pull ups , you nearly doubled me.[/QUOTE]

Well that makes me feel better after seeing your massive time. The pullups I will try and do like you and make sure they are real strict. I have ly legs bent back the whole time so they are solid. But after what you said you were doing I'll recheck myself to be sure.

Nik Nichols 10-25-2012 02:05 PM

Re: Nik
 
3:00 break

7 chest to bar dead hang pull ups( making sure to be solid and straight core.)

walk 1000m.

Callum Campbell 10-26-2012 03:35 AM

Re: Nik
 
Which grip are you using for the c2b Nik? I think the last time i did DH strict i used a mixed grip.

Scott Jenkins 10-26-2012 03:53 AM

Re: Nik
 
[QUOTE=Callum Campbell;1103560]Which grip are you using for the c2b Nik? I think the last time i did DH strict i used a mixed grip.[/QUOTE]

Mixed grip is stronger for most people on strict and weighted pull ups, only downside is it does not help with making your kipping ones stronger so I stick to both hands over gorilla grip which I use on everything else T2B, K2E pull ups etc.


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