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

Laurie Smith 06-23-2010 11:01 AM

Re: Nik
 
[QUOTE=Nik Nichols;801311]Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

used 40lbs DB's (biggest I have)
GHD's rxd

time 12:07

Ghds are the hard part.

Thrusters broke after first set, thruster were not fast, I'd push then catch the DB's on my shoulder and then drop into the next one.



Then
3x3 bench press 185lbs
1 set of 10 reps bench at 135lbs.

oh and 35 DU's I though I was going to hit 40 today. Eh.[/QUOTE]

I was thinking the ghd's would be the "rest" part. :eek:

Nik Nichols 06-23-2010 03:18 PM

Re: Nik
 
[QUOTE=Laurie Smith;801323]I was thinking the ghd's would be the "rest" part. :eek:[/QUOTE]

Yea, i though I'd smoke the ghd's, I do them every morning, not a chance.

Marianne Urbanski 06-23-2010 04:43 PM

Re: Nik
 
[quote=Nik Nichols;801311]Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

used 40lbs DB's (biggest I have)
GHD's rxd

time 12:07

Ghds are the hard part.

Thrusters broke after first set, thruster were not fast, I'd push then catch the DB's on my shoulder and then drop into the next one.



Then
3x3 bench press 185lbs
1 set of 10 reps bench at 135lbs.

oh and 35 DU's I though I was going to hit 40 today. Eh.[/quote]

nice job today, esp after the brutality of yesterday. how do you feel today? I can barely do one rope climb so I am in awe with all of you who did yesterday's workouts. some of the hero workouts I think i would get through given enough time.. but that one .. I am not sure I would survive!

did you get the 35 DU unbroken? you rock!

Nik Nichols 06-24-2010 06:26 AM

Re: Nik
 
[QUOTE=Marianne Urbanski;801520]nice job today, esp after the brutality of yesterday. how do you feel today? I can barely do one rope climb so I am in awe with all of you who did yesterday's workouts. some of the hero workouts I think i would get through given enough time.. but that one .. I am not sure I would survive!

did you get the 35 DU unbroken? you rock![/QUOTE]

Yea, 35 DU's unbroken. I want 40. I find the further you get on them the problem becomes shoulder fatigue. So it is stamina work. I always get my best set first, then my shoulders get tired and i miss. Shoulder strenth is key, shoulder strenth I lack.

Scott Jenkins 06-24-2010 06:33 AM

Re: Nik
 
[QUOTE=Nik Nichols;801744]Yea, 35 DU's unbroken. I want 40. I find the further you get on them the problem becomes shoulder fatigue. So it is stamina work. I always get my best set first, then my shoulders get tired and i miss. Shoulder strenth is key, shoulder strenth I lack.[/QUOTE]

I had the same problem for a while, always shoulder fatigue that slowed me down once the reps got high. The real trick is to think more about using your wrists to turn the rope rather than shoulders, when I combined double unders with something hard on the shoulders it was essential and worked well.

Nik Nichols 06-24-2010 06:37 AM

Re: Nik
 
[QUOTE=Scott Jenkins;801748]I had the same problem for a while, always shoulder fatigue that slowed me down once the reps got high. The real trick is to think more about using your wrists to turn the rope rather than shoulders, when I combined double unders with something hard on the shoulders it was essential and worked well.[/QUOTE]

I see what you mean, it is hard at this point of my ''skill'' to tell the difference. I just swing the rope and hop. I am just to the point now to have the presents of mind to think wile I'm doing them and can correct a miss step here and there doing the go. So today I will try to focus on wrist and try to not go shoulders.

Though It will be tough, because I don't really know where to start. When you jump are you shoulder tight or loose?

Nik Nichols 06-24-2010 06:56 AM

Re: Nik
 
am warm up

20 GHD's
20 reverse hypers
20 back ext 40 lbs
20 front squats bar only
30 shoulder dislocates.

Back on left side lower a bit ''twingy''. I guess fron the thrusters. More streching at 10:00

Scott Jenkins 06-24-2010 07:28 AM

Re: Nik
 
[QUOTE=Nik Nichols;801754]I see what you mean, it is hard at this point of my ''skill'' to tell the difference. I just swing the rope and hop. I am just to the point now to have the presents of mind to think wile I'm doing them and can correct a miss step here and there doing the go. So today I will try to focus on wrist and try to not go shoulders.

Though It will be tough, because I don't really know where to start. When you jump are you shoulder tight or loose?[/QUOTE]

Just see it on here as well, you read it on my log now mate , yes. Its just my method , try and see if it works for you but I have heard some people with much more double under experience than me say "Its All In The Wrists" often.

Nik Nichols 06-24-2010 08:05 AM

Re: Nik
 
[QUOTE=Scott Jenkins;801792]Just see it on here as well, you read it on my log now mate , yes. Its just my method , try and see if it works for you but I have heard some people with much more double under experience than me say "Its All In The Wrists" often.[/QUOTE]

Will do. Anything is worth a try.

Nik Nichols 06-24-2010 08:26 AM

Re: Nik
 
10:00 break
rolling.
I rolled the back of each shoulders 7:00 min each. left shoulder had a real big knot. it worked out pretty good, just took a wile.

Right shoulder not as bad.

I had the foam roller on my glutes the whole time I was rolling my shoulders.


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