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

Nik Nichols 08-02-2012 07:15 AM

Re: Nik
 
A.M. warm up
30 GHDs
30 back ext
11 HSPUs
30 abmatt situps
11 HSPUs
30 squats
10 HSPUs
30 kipping pullups
30 pushups

rolled my back 2:00min
rolled left glute 2:00min

kicking drills.

back still sore.

Scott Jenkins 08-02-2012 08:38 AM

Re: Nik
 
[QUOTE=Nik Nichols;1083164]Those box jumps!!!:yikes: I will be warming up all day and as long as I get through the KB swings i think I'll be fine, but those box jumps will be the slow part.[/QUOTE]

Yes box jumps at 30 at hard and slow for me, almost a 1rm every time. Wonder how long until they decide to mass produce a 36" box!! Until then I will stick to 30 inches.

Nik Nichols 08-02-2012 08:56 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1083193]Yes box jumps at 30 at hard and slow for me, almost a 1rm every time. Wonder how long until they decide to mass produce a 36" box!! Until then I will stick to 30 inches.[/QUOTE]

I have a 55gallon drum that is 36'', waiting till I have to use it. It is easy enough just messing arround, but in a workout it will be nasty.

Nik Nichols 08-02-2012 09:00 AM

Re: Nik
 
10:00 break

daily squat
115lbs x3
185lbs x1
235lbs x1
285lbs x1
330lbs(150k) x1

time 5:30
last rep was bad form. I hit the bottom and my knees caved in and I had to fight it out of the hole like that, once I got it up a few inches I was able to get my knees out and get it up easy. I wonder if it is from my back pain that my body is goung into ''safe'' mode? I'm not sure, tues was the same too. I'll be watching it.

deload dead lift
135lbs x5
155lbs x5
175lbs x5
195lbs x5
210lbs(95k) x5

all easy, dead stop regrip, with double over hand hook grip for grip practice.

I hit so many sets just to get some volume in at this light of a weight.

Nik Nichols 08-02-2012 11:32 AM

Re: Nik
 
21,15,& 9 rep rounds of:
•Kettlebell Swings (32/16kg)
•Pressups
•Box Jumps (30/24")

RX time 8:37
box jumps!! The KB killed the box jumps, There were slow singles. Usually i rest at the top and bounce off the ground and don't break on the ground, but today I did not have the bounce.

KB unbroken
pushups unbroken but got slow at the end of each set.


Finisher:
•4 sets for max total reps of Toes-to-bar
12
13
12
12
all about the grip, I couls have kept going if it was'nt for the grip failier.


I rolled my back 2;00min
and left glute.

I think it is my piriformis, on the left side, rolling the upper glute is painful, that would be what my legs cave in on the squat if it is sore or weak. I will probably back off the squats tomorrow and Sat to rest it, that and I have a big squat on Monday.

Nik Nichols 08-02-2012 01:51 PM

Re: Nik
 
3:00 break

10 min DU practice, best set was 30 reps

rolled my back 2:00 min
rolled left glute 2:00min

Scott Jenkins 08-02-2012 02:29 PM

Re: Nik
 
Upper glutes are what always triggers my lower back , you to really get into them with the hockey ball and roller.

Good work today, lots of strength work and that horrible metcon.

Nik Nichols 08-02-2012 03:08 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1083287]Upper glutes are what always triggers my lower back , you to really get into them with the hockey ball and roller.

Good work today, lots of strength work and that horrible metcon.[/QUOTE]

Man I though the KB swings were going to be bad, butthey were fine, the box jumps were bad, I though i would bounce off the ground and back up, but not today at all.

Jesse Emers 08-02-2012 05:47 PM

Re: Nik
 
That looks like a nice metcon there Nik. I don't know why you guys are whining about the 30" box! Hahah. Anything above 28" is quite hard on the body to do touch & go jumps (I don't think its smart actually).

Really solid work you've been doing Nik. It looks like a lot of volume and I see that squat going up steadily. I hope all is good in your life, I haven't had much time to keep up on everyone's log as you know.

Nik Nichols 08-03-2012 07:13 AM

Re: Nik
 
[QUOTE=Jesse Emers;1083339]That looks like a nice metcon there Nik. I don't know why you guys are whining about the 30" box! Hahah. Anything above 28" is quite hard on the body to do touch & go jumps (I don't think its smart actually).

Really solid work you've been doing Nik. It looks like a lot of volume and I see that squat going up steadily. I hope all is good in your life, I haven't had much time to keep up on everyone's log as you know.[/QUOTE]

HA ok No more wining!;)

Doing weel with a few pains here and ther, but doing good.


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