CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Nik (https://board.crossfit.com/showthread.php?t=33554)

Nik Nichols 04-16-2012 09:05 AM

Re: Nik
 
Ok so today is a mess.

A.M. warm up was only 20 reps of GHDs and back ext. That is all I had time for.

My left heel and now my upper calf and back of the knee is sore. So at my 10:00 break I streched it and rolled it and it has eased some. I am limping from it some, not to bad, but enough to know it is there.

This week is deload week and I will be backing off the daily to about 285lbs(129k).

So that is all my moaning I will mention. Really I am just noting it all. Bad night last night with little sleep too. Boohoo.

Nik Nichols 04-16-2012 11:45 AM

Re: Nik
 
In the effort to save(rest) the heel.

daily squat
115lbs x1
185lbs x1
235lbs x1
285lbs x1

tough not to go up to the 320lbs.

Then
1. 2 pos snatch: 65%x2, 70%x2, 75%x2, 78%x2 mid thigh, floor.
weights were
95lbs x1set
115lbs x3 sets
125lbs x3sets
130lbs x1 snatch and a miss at the hang
Fun work there.
2. sn pulls: 90%x3, 95%x2 (maintain proper position and stay back.)
155lbs for 3 reps
165lbs for 3 reps
3. sn pp: 5, 4, 3,
95lbs x5
115lbs x4
135lbs x3

4. good mornings: 3 x 5 stay back. med load.
115lbs x5
135lbs x5
not to use to these. Staying back you can really feel the hams.

5. sit ups: 100 weighted sit ups.
with 25lbs on chest
broke at 65/80.

Oh as for the heel, the workout did'nt bother it, walking arround does. I changed my shoes to see if that would help.

Nik Nichols 04-16-2012 01:51 PM

Re: Nik
 
pretty much missed 3:00 break, I had enough tome for a quick 3:00min stretch. That was it.

Nik Nichols 04-17-2012 07:02 AM

Re: Nik
 
qa>m. warmup
30 reps all
GHDs
back ext
abmatt situps.
squats
pushups

deadhang pullups in sets of 10
wide C2B
close overhand
close underhand

10 reps HSPUs.

Nik Nichols 04-17-2012 09:06 AM

Re: Nik
 
10:00 break
daily squat (deload)

bar x5
115lbs x3
185lbs x1
235lbs x1
285lbs x1

easy, to easy, not digging the deload.

Scott Jenkins 04-17-2012 09:12 AM

Re: Nik
 
[QUOTE=Nik Nichols;1053157]10:00 break
daily squat (deload)

bar x5
115lbs x3
185lbs x1
235lbs x1
285lbs x1

easy, to easy, not digging the deload.[/QUOTE]

Now this I know is hard work, not pushing onto the heavy weights, still its closer to finding your new 1rm which is what I am really interested in.

Nik Nichols 04-17-2012 09:17 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1053159]Now this I know is hard work, not pushing onto the heavy weights, still its closer to finding your new 1rm which is what I am really interested in.[/QUOTE]

It SUCKS! But I am close to that max. I will also skip the daily on wednessday too. I am working on my oly lifts and all the squats are taking away from it. So it will be 5 days a week on daily plus mondays strength squat.

Matt Whale 04-17-2012 09:46 AM

Re: Nik
 
Deloading does not sound fun! I'd struggle for sure. Keep it up though lad.

Nik Nichols 04-17-2012 11:31 AM

Re: Nik
 
[QUOTE=Matt Whale;1053169]Deloading does not sound fun! I'd struggle for sure. Keep it up though lad.[/QUOTE]

It is not. I want to lift. but I understand the reason and I do have a few aches and pains. Plus it is part of the program.

Nik Nichols 04-17-2012 11:37 AM

Re: Nik
 
TuesdayOn April 16th, 2012, Pushpress 4-4-4-4-4-4

145lbs x4
145lbs x4
145lbs x4
145lbs x4
145lbs x4
165lbs(75k) x4( wobbley on this set.

20,18,16,14,12,10,8,6,4,2 rep rounds for time of:
•Ringdips
•Pullups
•**Complete 30 double unders after every round of pullups & dips**

time
23:08 with out 30DUs after the last 2 reps
23:59 with the 30 DUs after the last 2 reps.


Dips all broke up, but I tried to stay on it with a short count. I'd hit arround 4 or 5 reps then 2s or 3s, some singles.

Pullups all unbroken. Last few rounds I was in fatigue, I could feel my shoulders not pulling at the same time. I had to really focus on form and pulling my shoulder blads together and waiting for the kip to do the work and then pull.

DUs good. first few round the hardest, then it came together, I got alot of rounds unbroken.


OUCH my beach muscles.


All times are GMT -7. The time now is 02:00 PM.


CrossFit is a registered trademark of CrossFit Inc.