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

Nik Nichols 09-10-2011 06:46 PM

Re: Nik
 
[QUOTE=Ernie Guevara;984107]Great job on that tabata squat mile run wod. I know that was painful![/QUOTE]

Thanks E-man, yea those squats were NASTY and the first bit of the run, but the weather was great, and the heat was down so the last half of the run was actually good!

Scott Jenkins 09-11-2011 02:49 AM

Re: Nik
 
Running after those squats is nasty, done it the other week, good work as it takes a good 400m to get the legs going after them.

Nik Nichols 09-12-2011 07:19 AM

Re: Nik
 
A.M. warm up

30 reps all
GHDs with 10lbs
back ext with 25lbs
Abmatt situps with 45lbs bar over head
OHS with 45lbs bar
hand raise pushups

pullups deadhangs
wide grip C2B 10
close over hand grip 10
close underhand 10

20 C2B kip

rolled my back 2:00 min on peanut
rolled both glutes 2:00 min each

Nik Nichols 09-12-2011 08:46 AM

Re: Nik
 
10:00 break
strech

Calf strech 2:00min a side
split strech with strap 2:00 min a side
couch strech with foot on wall 2:00 min a side

Nik Nichols 09-12-2011 11:27 AM

Re: Nik
 
Monday 110912
Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

time 16:40

all pullups unbroken,

first two rounds of thrusters I did not drop the bar all though I did stop because I took a big step forward after loosing balance.

second round rested oin rack position for a second

third and forth round broke to 10/5

runs, forst two runs were strong, third and forth run were slow and used as damage controll from the thrusters and pullups. I was out of breath and wanting to walk so I slowed to get my breathing under controll.

It was so hard to keep going on the pullups after the thrusters on the third and forth rounds.

Good workout. Liked it.

Sean Kufel 09-12-2011 12:36 PM

Re: Nik
 
The runs were "damage control"; I like that. Though for me it was more that my hips and legs were just smashed by the thrusters rather than my breathing that slowed me down. Plus the return portion of my 400m route is uphill.

Milton Brisson 09-12-2011 12:44 PM

Re: Nik
 
[QUOTE=Nik Nichols;984579]
Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

time 16:40...Good workout. Liked it.[/QUOTE]

Nice job Mr. Nichols! This one nearly killed me today!:rofl: I did not like as much as you.....

Nik Nichols 09-12-2011 01:17 PM

Re: Nik
 
[QUOTE=Sean Kufel;984604]The runs were "damage control"; I like that. Though for me it was more that my hips and legs were just smashed by the thrusters rather than my breathing that slowed me down. Plus the return portion of my 400m route is uphill.[/QUOTE]


I strech alot so it wasn't a hip thing for me, just so breathless. Yea, I though I was all bad after my second run being good, but the third one had me.
[QUOTE=Milton Brisson;984608]Nice job Mr. Nichols! This one nearly killed me today!:rofl: I did not like as much as you.....[/QUOTE]

I'll check your log in a sec. It was tough, I had to get the water hose out and hose down to cool off after, but it was good.

Scott Jenkins 09-12-2011 01:19 PM

Re: Nik
 
Great work NIk, that looked like one horrible metcon for the breathing, you done great to get as much unbroken as you did.

Nik Nichols 09-12-2011 01:20 PM

Re: Nik
 
[QUOTE=Scott Jenkins;984626]Great work NIk, that looked like one horrible metcon for the breathing, you done great to get as much unbroken as you did.[/QUOTE]

Thanks, I wanted more, but it is waht it is. I was glad to get the two rounds unbroken.


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