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

Nik Nichols 05-15-2013 08:15 AM

Re: Nik
 
10:00 break

hip stretch with leg on table 2:00min a side
should stretch(bully stretch) with band 2:00min a side


shoulder stretch was SORE.

Nik Nichols 05-15-2013 11:01 AM

Re: Nik
 
bench press
bar x10
135lbs x3
185lbs x3
205lbs x3
225lbs x3
235lbs(106.5k) x3 x3 x3

form is getting better.

light push press, it had been a wile as I was jerking and had to really focus not to.

135lbs x3 x3 x3
165lbs x3

rolled my shoulders 2:00min on left, 1:00min on right

rolled my fore arm at the elbow on bar 2:00min or left, 1:00min on right

ball in left knee pit 2;00min
rolled left calf 2:00min
rolled my back 1:00min

Nik Nichols 05-15-2013 01:14 PM

Re: Nik
 
3:00 break
100rep weighted situps on abmat

with 25lbs over head

50/20/20/10

rolled my fore arm on bar 2:00mins

Nik Nichols 05-16-2013 06:59 AM

Re: Nik
 
A.M. warm up
20 abmat situps( woo, I screwd up and got a but rash from yesterdays situps)
20 squats
20 HSPUs (17/3) just could not push out the last 3 dang it!:ranting2:)
20 ghds
20 back ext
20 push ups
20 kipping pullups

rolled my back 2:00min
rolled piriformis 2:00min
rolled hip flexers 2:00min

calf stretch 1:00min a side

Deb Weber 05-16-2013 07:31 AM

Re: Nik
 
[QUOTE]20 HSPUs (17/3) just could not push out the last 3 dang it!)[/QUOTE]
i still wish I could be like you when I grow up ;)
Nice work, happy to see you're better...and good luck w/bloodwork & doctor, im sure it'll be fine, youre in my prayers!

Nik Nichols 05-16-2013 07:44 AM

Re: Nik
 
[QUOTE=Deb Weber;1165572]i still wish I could be like you when I grow up ;)
Nice work, happy to see you're better...and good luck w/bloodwork & doctor, im sure it'll be fine, youre in my prayers![/QUOTE]

Ha, thanks, with a wider stance I can beat the 20 rep on the HSPUs, that stance is the 2 foot by 3 foot box.

I expect every thing will be fine in the blood work, I go see him 10;00 am tomorrow.

Nik Nichols 05-16-2013 08:19 AM

Re: Nik
 
10:00 break
dailt squat
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs(142.8k) x1

all good solid reps. But I was fighting doubt for some reason. I was fine under the bar, all reps good and solid, but inbetween I was doubting it. Not sure what was up with that. Maybe crappy sleep last night. :shrug:

Nik Nichols 05-16-2013 11:07 AM

Re: Nik
 
5/3/1
dead lift( double over hand hook grip, regripping every rep)

135lbs x3
185lbs x1
235lbs x1
285lbs x1
310lbs x1
330lbs(149.6k) x5

all good, better then squats mentally.
Last set I could have gotten more but I could feel my back fatigue just slightly so I stopped.

helen
3 rounds for time

RUn 400m
21 Kettlebell Swings
12 Pull-ups

time 10:07

runs were nasty, really hard, second round I had to fight to keep a pace and really focus on breathing, last run was just a will to not walk. My chest was on fire and legs were dead, I focused on the fact that my breathing would come back on the run. But I gassed but did not stop.

KB and pullups unbroken and easy. Coming off the run just picking up the kb and swinging it once regulated my breathing, same on the pullups.


Oh and a few sets of kipping HSPUs(sets of 5 reps), that was funny and messy, I did laugh at myself, so slow and awkward. But needed to be worked.

Nik Nichols 05-16-2013 11:08 AM

Re: Nik
 
theses are my helen scores

time 9:59

last time 9:19
last time 9:30
last time 10:39
last time 9:43
last time 11:04.


so todays 10:07 is mid range. Not as bad as I though it was going to be.

Vickie Ellickson 05-16-2013 12:01 PM

Re: Nik
 
[QUOTE=Nik Nichols;1165134]strict press
bar x10
95lbs x3
115lbs x3
125lbs x3
135lbs(61k) x3 x3
140lbs(63.5k) x3
145lbs(65.7k) x1x1x1

IMPROVEMENT!!
[/QUOTE]

Way to go, Nik!

:pepper::pepper::pepper::pepper:


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