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

Nik Nichols 10-29-2012 07:54 AM

Re: Nik
 
A.M. warm up


11 HSPUs
20 GHDs
20 back ext
11 HSPUs
30 abmat situps
30 squats
11 HSPUs
10 wide C2B dead hangs
30 pushups
10 close over hand dead hangs

rolled my back 2:00min
rolled piriformus 1:00min a side
rolled hip flexers 2:00min a side

running a bit behind this morning like every minday. I did not eat enough over the weekend, I hope it does not mess me up today. looking forward to training. I had some big familly issues over the weekend that kept me from the gym Sat, but not to worryd about that.

Had some big stress this weekend, not enough food, and stomach issues. All of this I hope was/is minor. We will see come 10:00 and the main workout.

Scott Jenkins 10-29-2012 08:58 AM

Re: Nik
 
Time to bounce back into it then Nik, good start with the hspu.

Nik Nichols 10-29-2012 08:59 AM

Re: Nik
 
10:00 break
5/3/1
squat

135lbs x5
185lbs x5
235lbs x5
285lbs(129k) x7
320lbs(145k) x1

I backed off to the 285lbs to kind of reset as I was missing alot and struggling last week. Happy with the dicision. 7 reps *** fun and tough. I was able to push into that unknown area of hit or miss instead of form falling apart and stopping for that.

Even the 320(145) was solid and smooth, though my glutes were done and I had to fight it up a bit. Not bad. Happy, needed this today. On to the workout which I expect to suffer a bit on the lower body efforts.

Nik Nichols 10-29-2012 12:04 PM

Re: Nik
 
8 x 15 seconds max reps every minute on the minute of:

•deadlift (90/50kg)
•clap pressups
•c2b pullups
•burpees
•*perform 8 sets of a movement before moving to the next movement
deads:5/8/9/9/10/10/10/10=71
clap pushups:9/11/10/9/7/8/9/8=71
C2B:8/10/11/11/11/9/9/8=86
burpees:5/5/5/5/5/5/5/5=40

total reps 268


Finisher:
•run 1000m for time
time 4:55

deads first set I had to start the clock so was short a few seconds. It got better as I did the sets.

pushups rough, fatigue set in and was a fight to keep at the 8ish mark, I had to no rep myself a couple of reps as my hands did not tuch.

C2B hard to judge with not seeing the clock. I'd do a set, next round do another rep and so on to fill the 15 seconds. Fatigue hit twards the end. Plus

I had some no reps and took away some reps as I went over. I did a set dropped down and saw I was at 16 seconds and took away my last two reps.

burpees were burpees, even speeding up I could not get another rep in. Just couldn't get the time for another rep.

The run felt good, I was able to push.

I am feeling a bit shakey now. Need to really eat.

Matt Nicoll 10-29-2012 12:21 PM

Re: Nik
 
[QUOTE=Nik Nichols;1104101]8 x 15 seconds max reps every minute on the minute of:

•deadlift (90/50kg)
•clap pressups
•c2b pullups
•burpees
•*perform 8 sets of a movement before moving to the next movement
deads:5/8/9/9/10/10/10/10=71
clap pushups:9/11/10/9/7/8/9/8=71
C2B:8/10/11/11/11/9/9/8=86
burpees:5/5/5/5/5/5/5/5=40

total reps 268


Finisher:
•run 1000m for time
time 4:55

deads first set I had to start the clock so was short a few seconds. It got better as I did the sets.

pushups rough, fatigue set in and was a fight to keep at the 8ish mark, I had to no rep myself a couple of reps as my hands did not tuch.

C2B hard to judge with not seeing the clock. I'd do a set, next round do another rep and so on to fill the 15 seconds. Fatigue hit twards the end. Plus

I had some no reps and took away some reps as I went over. I did a set dropped down and saw I was at 16 seconds and took away my last two reps.

burpees were burpees, even speeding up I could not get another rep in. Just couldn't get the time for another rep.

The run felt good, I was able to push.

I am feeling a bit shakey now. Need to really eat.[/QUOTE]

Excellent work Nik. Thats a great score on C2B..Even my first set I only got 6!
And thats good 1000m time to finish too!

Nik Nichols 10-29-2012 12:49 PM

Re: Nik
 
[QUOTE=Matt Nicoll;1104106]Excellent work Nik. Thats a great score on C2B..Even my first set I only got 6!
And thats good 1000m time to finish too![/QUOTE]

Thanks, it was a good format I only fatigued a little on the later sets of pushups and pullups but the rest was just pushing through and staying on time.

Scott Jenkins 10-30-2012 02:52 AM

Re: Nik
 
Yep, looks like your suited to the EMOM work Nik, great victory on the pull ups, massive total, even without the bleeping clock to help you.

Running is faster finally :kicking0:..... now I notice you have to sort out your burpee speed, its fine to go steady in long workouts but those 15 second sprints I am sure you have 6 or 7 per round.

Matthew Williams 10-30-2012 03:41 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1104238] I am sure you have 6 or 7 per round.[/QUOTE]

I agree, if I can get up and down for 6 reps anyone can!

Nik Nichols 10-30-2012 06:09 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1104238]Yep, looks like your suited to the EMOM work Nik, great victory on the pull ups, massive total, even without the bleeping clock to help you.

Running is faster finally :kicking0:..... now I notice you have to sort out your burpee speed, its fine to go steady in long workouts but those 15 second sprints I am sure you have 6 or 7 per round.[/QUOTE]
I will work on the burpees. Need to anyway.

For the run, it just felt good. I even took off with it the last min of the tabatta. I knew my heat rate was up a little but not bad. I just wish I could do that in the metcon.
[QUOTE=Matthew Williams;1104242]I agree, if I can get up and down for 6 reps anyone can![/QUOTE]

FINE rub it in!!:rofl:

Nik Nichols 10-30-2012 07:09 AM

Re: Nik
 
A.M. warm up
10 HSPUs
30 GHDs
30 back ext
11 HSPUs
30 ab matt sit ups with 25lbs over head
11 HSPUs
10 close over hand dead hangs
30 squats
10 close under hand dead hangs
30 pushups

rolled my back 2:00min
rolled piriformus 1:00min a side
rolled hip flexers 1:00min a side.


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