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

Nik Nichols 06-29-2012 10:34 AM

Re: Nik
 
[QUOTE=Richard Macaulay;1073556]I like your mobility work. Are you making this up yourself?

Richard[/QUOTE]

I get it from K-star, but I work on my sore spots. No use working on the shoulders if my hips are tight. I try to hit everything but put more where I need it.

Nik Nichols 06-29-2012 12:13 PM

Re: Nik
 
DB Thrusters 40 lbs, 15 seconds
Rest 45 Seconds
53 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

thrusters was 6,8,8,8(1/2),8,8
pullups 5,6,6,6,6,
burpees 5,6,6,7,7,

after rolled my back 2:00min

12 reps dead lift at 265lbs(120k)
3 reps dead lift 265lbs.

the deads were just messing arround.

Nik Nichols 06-29-2012 01:54 PM

Re: Nik
 
3:00 break
squat cleans on the min for 10:00min
warm up
115lbs x1
165lbs x1


work
185lbs xfx1x1x1x1
195lbs x1x1
200lbs(90.7k) x1x1x1x1

all good solid reps, I'd have push it up wards but time was up, happy with it.

Nik Nichols 06-30-2012 04:02 PM

Re: Nik
 
I went to Crossfit Rockwall for an ''open''day and got my daily squat and some clean work

Daily went
bar x3
50k x3
80k x1
100k x1
130k x1
145k (320lbs)x1( bit slow but solid)

squat cleans
50k x1x1
70k x1x1x1
80k x1x1
90k x1x1
102k(225lbs) x1
103 fxfxdeadlift.

Happy with that clean, that matches my all time max. I tried for more and got the forst two up but not on my shoulders. Psyched out on the last rep.



Callum, I hit the 102k!!


Then Crossfit North Mesquite had their grand opening today and I went down for that and did a really light workout
7:00 min AMRAP
7 pvc thrusters
7 buddy burpees(one person lays on the ground the other jumps over)
100m run.
Martin and Tom and I got 4 rounds 3thrusters.

Then just messed arround, MUs, pullups ect. Fun day.

Jesse Emers 07-01-2012 02:40 PM

Re: Nik
 
Looks like a fun day yesterday Nik. I read through the last 4-5 pages of your log since I've been so out of touch. Nice work lately and nice progress on the squats. I can't believe you squat so much. How is your shoulder blade?

Matthew Williams 07-02-2012 02:43 AM

Re: Nik
 
Well done on the cleans Nik, 105 here you come :D

Nik Nichols 07-03-2012 11:37 AM

Re: Nik
 
[QUOTE=Jesse Emers;1073904]Looks like a fun day yesterday Nik. I read through the last 4-5 pages of your log since I've been so out of touch. Nice work lately and nice progress on the squats. I can't believe you squat so much. How is your shoulder blade?[/QUOTE]
Thanks, the squatting is from Anthony B. I talked to him and he got me on 5/3/1 strength and the daily squat. I am addicted.
[QUOTE=Matthew Williams;1073963]Well done on the cleans Nik, 105 here you come :D[/QUOTE]

you know it, Callum and myself are now after 110k.

Nik Nichols 07-03-2012 11:38 AM

Re: Nik
 
10:00 break daily squat
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

last rep solid and smooth.

Matthew Williams 07-03-2012 11:40 AM

Re: Nik
 
[QUOTE=Nik Nichols;1074343]
you know it, Callum and myself are now after 110k.[/QUOTE]

That's next on my list too. I had 105 up the other week, have never tried anything heavier than that

Nik Nichols 07-03-2012 11:42 AM

Re: Nik
 
3 Rounds for time of:
•50 Double-unders
•40 Burpees
•12 C2B Pullups
•Run 600m


time 31:41

Let me explane. I was interupted and had to stop and load a truck in the middle of the workout.

DUs brokek all rounds, last round the best though.

burpees first two rounds broke at 10s for a quick breath, last round slow but unbroken

C2B pullups all unbroken( I was suprised, I did not think I'd get them after the burpees, but they were fast and light.)

runs ok, last one I did walk the first 50 feet or so.

befor the run on the second round I was stopped and had to load the truck. It was REAL hard to pick it back up after, the run was bad, burpees hurt bad, but I got through it.


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