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

Nik Nichols 03-07-2016 09:38 AM

Re: Nik
 
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


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

Nik Nichols 03-07-2016 09:52 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1

not bad. Feeling tired, but the set was easy.

Nik Nichols 03-09-2016 09:30 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1

felt a little tired after yesterdays front squats, but good.

Nik Nichols 03-09-2016 09:42 AM

Re: Nik
 
been lazy posting the last few days. I"ll just post from today though yesterday i worked on hand stand walk and hit 275lbs for a front squat single.

Nik Nichols 03-09-2016 09:43 AM

Re: Nik
 
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


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

Nik Nichols 03-09-2016 02:41 PM

Re: Nik
 
WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
20 DU's
6 Pull-Ups
9 Box Jumps 24/20


11 round 1 rep. nice little burner.

Nik Nichols 03-10-2016 02:25 PM

Re: Nik
 
rest day today.

I finally got some light snatch work in after my shoulder. First time in, what 6 to 8 months. It was light, bar then 75lbs just to get some work in. I had 1 twing from it.

Also worked on bar MUs just a little, this still hurts my shoulder.

Scott Jenkins 03-14-2016 02:33 AM

Re: Nik
 
[QUOTE=Nik Nichols;1261304]rest day today.

I finally got some light snatch work in after my shoulder. First time in, what 6 to 8 months. It was light, bar then 75lbs just to get some work in. I had 1 twing from it.

Also worked on bar MUs just a little, this still hurts my shoulder.[/QUOTE]

Not a good combination for the shoulders Nik, be careful for this, not worth making your recovery slower just to hit the workout, it wil be there in a month still.

Nik Nichols 03-14-2016 07:03 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1261382]Not a good combination for the shoulders Nik, be careful for this, not worth making your recovery slower just to hit the workout, it wil be there in a month still.[/QUOTE]

Thanks Scott, I did not push it, Had to swallow the bitter pill when I found out the bar MUs were in the open and I couldn't do them with a band the day befor. It crushed me a little. But going into the opens i figured there was going to be something that I wouldn't be able to do because of it.

I expected it to be heavy shoulder to over head. But it was this. I still got a score in but it is not enough.

Going into this workout, I was 63points from the top 200 men in my age bracked. I had hoped. Either way, getting healthy is number 1 and being ready and set for next year is the goal.

Nik Nichols 03-14-2016 07:17 AM

Re: Nik
 
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


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


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