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

Matthew Williams 05-01-2012 02:50 AM

Re: Nik
 
Great work Nik, strong squats and 4 rounds on the metcon, you've gotta be happy with that! I hear you on the lower back fatigue, a lot of guys were tightening up during the WOD and were suffering a bit afterwards.

Scott Jenkins 05-01-2012 05:59 AM

Re: Nik
 
[QUOTE=Nik Nichols;1056898]AMRAP in 8 Minutes of:

12 Burpee Box jumps (30″/24″)
12 Kettlebell Swings (32/16kg)
4 rounds 1 burpee.

Man the burpees really wrecked me. The swings were easy compared. It has been a wile for me to have wanted to stop in the middle of a workout but today it crossed my mind. I am glad I did it..

Oh. back of my left knee was hurting on some of the box jumps, not sure about that.[/QUOTE]

:highfive: EXACTLY THE SAME SCORE!!! great work Nik

Nik Nichols 05-01-2012 06:36 AM

Re: Nik
 
[QUOTE=Matthew Williams;1057049]Great work Nik, strong squats and 4 rounds on the metcon, you've gotta be happy with that! I hear you on the lower back fatigue, a lot of guys were tightening up during the WOD and were suffering a bit afterwards.[/QUOTE]


Thanks, I have'nt worked out in 4 days so I was ready. The burpees were nasty!
[QUOTE=Scott Jenkins;1057072]:highfive: EXACTLY THE SAME SCORE!!! great work Nik[/QUOTE]

Ha just saw that!

You ready for todays run and push press?

Nik Nichols 05-01-2012 07:08 AM

Re: Nik
 
A.M. warmup
30 reps all
GHDs
back ext
abmat situps
pushups
squats

dead hang pullups in sets of 10
Wide C2B
close over hand
close underhand

10 reps HSPUs at the 36inch mark


rolled glutes 2:00min a side
rolled left calf 2:00min a side
ball in left knee pit 2:00min a side
rolled my back 2:00min.

Working the left side trying to affect the knee and heel.

Nik Nichols 05-01-2012 08:50 AM

Re: Nik
 
10:00 break

daily squat

115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k)x1

then a quick walk.

Scott Jenkins 05-01-2012 08:51 AM

Re: Nik
 
Im ready to smash the burpee boys tonight Nik, a 5th place finish in yesterdays WOD and revenge will be sweet today, they have no chance :p

Nik Nichols 05-01-2012 09:39 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1057120]Im ready to smash the burpee boys tonight Nik, a 5th place finish in yesterdays WOD and revenge will be sweet today, they have no chance :p[/QUOTE]

Yea, I need any and all press work. Is the second workout timed?

Nik Nichols 05-01-2012 12:01 PM

Re: Nik
 
Mono Structural Met-Con- For time:
•Run 400m time 1:40
•Rest 2 minutes
•Run 800m, time 3:52
•Rest 3 Minutes
•Run 600m, time 2:23
•Rest 1 Minute
•Run 400m, time 1:41


Rest approximately 6 minutes:
Strength Based Met-Con

•10,9,8,7,6,5,4,3,2,1 Rep rounds of: Push-press (70kg/40kg) with 25 lateral overbar jumps between rounds


time 26:19
thats right it took me a LOOONG time.

It was not a good workout for me. I was just gassed out. Rested long inbetween movements.

I was/am glad to have finished it, but my breaks were bad.

Nik Nichols 05-01-2012 01:50 PM

Re: Nik
 
3:00 break

roll
rolled left glute 2:00min
rolled left quad lobe by knee 2:00min
ball in knee pit ( left side) 2:00min
rolled left calf 2:00min
rolled left achilles 2:00min

heel sore and hard to walk. the rolling helped some. I may ice my heel tonight.

Nik Nichols 05-01-2012 07:38 PM

Re: Nik
 
I iced my foot 25min, My heel is really sore, I will be hitting alot of mobility tomorrow. I'm not sure what is up with it. I am trying to figure out what exactly what is hurting it.

Rreally annoyed.


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