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

Nik Nichols 08-29-2012 07:09 AM

Re: Nik
 
A.M. warm up
20 ghds
20 back ext
10 HSPUs
20 abmatt situps
20 squats
10 HSPUs
11 dead hang overhand pull ups
10 wide c2b dead hang(5/5) tought right after the other 10 pull ups
20 push ups

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

kicking drills.

Nik Nichols 08-29-2012 08:44 AM

Re: Nik
 
Worked through break today, I have to leave and get a piano in a bit. Cathy wants to learn so we are getting one. :shrug:

Nik Nichols 08-29-2012 01:54 PM

Re: Nik
 
3:00 break
stretch and roll
I did that ''lay on my back strap arrounf my shoulder, KB at end of arm exturnal rotation'' thing 1:00min a side

rolled hip flexers on ball 2:00min a side. Can't wait to lift tomorrow.

Nik Nichols 08-30-2012 07:15 AM

Re: Nik
 
A.M. warm up

10 HSPUS
30 ghds
30 back ext
10 HSPUs
30 abmatt situps
30 squats
10 HSPUs
10 wide C2B dead hangs
10 close over hand dead hangs
10 close under hand dead hangs
30 push ups

kicking drills
rolled my back 2:00min

rolled piriformus 1:30 a side

Nik Nichols 08-30-2012 08:54 AM

Re: Nik
 
10:00 break

hip stretch with leg on table 2:00min a side

daily squat (deload week still)

bar x3
115lbs x3
185lbs x1
205lbs(93k) x1

it is hard not to push up on this. I am itching to lift heavy, I guess that shows the deload week is working.

Nik Nichols 08-30-2012 11:49 AM

Re: Nik
 
AMRAP in 6 Minutes of 1,2,3,4,5,6,7,8,9,10,11...... rep rounds of:
•Deadlift (100/65kg)
•T2B

8 rounds even
all unbroken
deads were steady and not rushed
toe to bar I did give myself 3 no reps for not tuching, just to be honest.

Finisher: 10 Minute cap.
•100 Pressups focusing on quality. Every time you stop you must perform 8 box jumps (30"/24)

30/20/16/14/10/10
time 7:09
I was all like I was going to do 30/20/30/20, but happy with getting it done.

Nik Nichols 08-31-2012 07:07 AM

Re: Nik
 
A.M. warm up

10 HSPUs
30 GHDs
30 back ext
10 HSPUs
30 abmatt situps
10 HSPUs
10 wide C2B dead hangs ( be low nipple)
30 squats
10 close over hand dead hang
10 close under hand dead hang

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

Scott Jenkins 08-31-2012 07:23 AM

Re: Nik
 
[QUOTE=Nik Nichols;1090144]AMRAP in 6 Minutes of 1,2,3,4,5,6,7,8,9,10,11...... rep rounds of:
•Deadlift (100/65kg)
•T2B

8 rounds even
all unbroken
deads were steady and not rushed
toe to bar I did give myself 3 no reps for not tuching, just to be honest.

Finisher: 10 Minute cap.
•100 Pressups focusing on quality. Every time you stop you must perform 8 box jumps (30"/24)

30/20/16/14/10/10
time 7:09
I was all like I was going to do 30/20/30/20, but happy with getting it done.[/QUOTE]

Good work Nik. If you went unbroken I am guessing you are doing a bit too much staring at the bar, get on it quicker and if you break the TTB so be it.

Good work on the finisher, it was untimed for us but either way is good.

Nik Nichols 08-31-2012 08:05 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1090314]Good work Nik. If you went unbroken I am guessing you are doing a bit too much staring at the bar, get on it quicker and if you break the TTB so be it.

Good work on the finisher, it was untimed for us but either way is good.[/QUOTE]

Na, my back is/was tight and I did not rush the reps, I was not fast in the reps for my back, slow and steady. I got on ok, not any real staring at the bar, but like I said, slow reps. Better that then push into injury.

On another note. I HATE missing reps on T2B. I regripped wile my feet were at the bar and did not tuch and gave myself no reps. I got to figure out how to regrip and still make the rep.

Nik Nichols 08-31-2012 08:52 AM

Re: Nik
 
10:00 break

daily( daload) squat

bar x5
115lbs x3
185lbs x1
205lbs(93k) x1

easy, I want more. On a lesser note. My back is still acting up. the 185 I felt it a bit, and on the 205 it was fine.


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