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

Nik Nichols 03-17-2014 07:53 AM

Re: Nik
 
A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

back and legs a little tired today.

Nik Nichols 03-17-2014 08:23 AM

Re: Nik
 
10:00 break
5/three/1
squat
bar x3
135lbs x3
235lbs x3
285lbs x3
320lbs x3

all good, last set last reps was a but rough and I had it in me for more, but with my back I stopped there for safety.

Nik Nichols 03-17-2014 11:16 AM

Re: Nik
 
WOD
AMRAP 7:
10 Wall ball shots (20 / 14 lb)
5 Power Clean & Push Jerk (61 / 43 kg)
1 Muscle-up

4 rounds

it was all messed up. I got interrupted after round 3 and had to unload a truck and so I came back and just did one more round. I am glad that I did that last round just to get more work done.

Nik Nichols 03-18-2014 08:19 AM

Re: Nik
 
A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Nik Nichols 03-18-2014 08:21 AM

Re: Nik
 
10:00 break
squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs x1

reps ok but I feel really weak and tired today. The last reps was slow and took ALOT of effort. I hope I'm not coming down with something.

Nik Nichols 03-18-2014 11:06 AM

Re: Nik
 
still feeling weak, so I just did a warm up
2 sets 10 reps pullups
3 sets 10 reps back ext with 45lbs plate to chest
2 sets 10 reps T2B

hand stand holds.

Nik Nichols 03-19-2014 06:57 AM

Re: Nik
 
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

still feeling run down a bit.

Oh I did some Handstand practice and did 5 HSPUs o half way down. THAT is progress. No pain here. I am taking it slow and not pushing it at all, that is why I did not try depth. Just testing the shoulder.

Nik Nichols 03-19-2014 08:15 AM

Re: Nik
 
10:00 break

10:00min EMOM
If you have T2B then do EMOM for 10 mins of 3-5 T2B + 4 Burpees (this should feel like a warm-up, reduce reps if it's too taxing)

I did 3 T2B 3 burpees ( read the workout wrong or I'd have done 4 burpees)

Nik Nichols 03-19-2014 11:05 AM

Re: Nik
 
hang power clean
3-3-3-3-3 ascending weight
Lower the weight and do a set of 6+ reps
1. 135lbs
2. 165lbs
3. 175lbs
4. 185lbs
5. 190lbs x2xfxf

7 reps at 170lbs and some in the tank


9:00min
AMAP
8 Toes-to-bar
10 KB Swings (32/24kg)
12 Burpees

KB swings with 40lbs DB

4 rounds 6 T2B

T2B getting better. I was able to go 4x4 on them on rounds 3 and 4 which is better then my singles.

The rest was just work, burpees got better as I went.

Nik Nichols 03-19-2014 01:43 PM

Re: Nik
 
3:00 break
walked for 10:00min

Nik Nichols 03-20-2014 07:35 AM

Re: Nik
 
A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

bad night, little sleep, I will still hit it today. Squat in a few.

Nik Nichols 03-20-2014 08:18 AM

Re: Nik
 
10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs x1

good set, last rep better the the 335lbs. The 335lbs felt heavy and tired, but I refocused, because my form was solid, it was all mental.

Nik Nichols 03-20-2014 10:56 AM

Re: Nik
 
LIFT
Snatch
Rx - Test for 1RM
L2 - Work up to a Heavy Single
L1 - 15 Heavy Singles

burgener warm up

75lbs x1
95lbs x2
115lbs x1
125lbs x1
135lbs x1

all easy, I stopped at 135lbs for my shoulder, I am building slowly and carefully. I had more in me easy.

WOD
5 rounds for time of:
50 foot Walking Lunge
3 Power Snatch (65% of today's max)
40 foot Tire Pull (20 / 15 kg)

snatches at 95lbs again for my shoulder, it was a bit light.

time 6:38
all unbroken and straight through, snatches could have been faster but they were fine. ''tire'' sled drag took some time setting up, but it was ok.

Nik Nichols 03-20-2014 01:22 PM

Re: Nik
 
3:00 break
full squat 10:0min

that was rough, I had to stand up a few times, hips and feet started hurting after a wile.

Nik Nichols 03-21-2014 06:50 AM

Re: Nik
 
A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side


feelinf the lunges and snatches in the glutes and shoulders.

Nik Nichols 03-21-2014 08:18 AM

Re: Nik
 
10:00 break
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs x1

EASY today. As sore as my glutes and hams are I expected worse, but once under the bar it was easy. Really happy.

Nik Nichols 03-21-2014 11:25 AM

Re: Nik
 
dead lift (light)
135lbs x5
185lbs x5
235lbs x5
235lbs x5
235lbs x5

stayed here for form and my back. After last week I was sore for a wile. Reestablishing form ect. All easy.

bench press
bar x10
135lbs x3
165lbs x3
185lbs x3
205lbs x3
205lbs x3

most I have benched in a wile. Shoulder was ok.

strict press

bar x10
65lbs x10
65lbs x10
65lbs x10

Shoulder. It was ok, but still not right.

3 sets 10 reps
strict chin ups
easy

Nik Nichols 03-21-2014 01:18 PM

Re: Nik
 
3:00 break
walked 4 laps around the building

30 strict chin ups
10
6/4
5/3/2

Nik Nichols 03-24-2014 07:19 AM

Re: Nik
 
A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Nik Nichols 03-24-2014 08:22 AM

Re: Nik
 
10:00 greak
5/3/one squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x3

fun and hard. Last reps was tough but good.

Patrick Haskell 03-24-2014 09:10 AM

Re: Nik
 
[QUOTE=Nik Nichols;1224045]3:00 break

6 reps ''sled drag'' with 205lbs tire.[/QUOTE]

No fair calling that a sled - tires stick to things. That's like a 250# sled.

Nik Nichols 03-24-2014 10:55 AM

Re: Nik
 
[QUOTE=Patrick Haskell;1225355]No fair calling that a sled - tires stick to things. That's like a 250# sled.[/QUOTE]

HA, it feels like it, it really is hard to get that tire moving.

Nik Nichols 03-24-2014 10:56 AM

Re: Nik
 
snatch
burgener warm up
75lbs x2
95lbs x2
115lbs x2
115lbs x2
125lbs x1
135lbs xf+1

8 Shoulder to Overhead (50/30kg), 8 Bar-hop Burpees, 8 Over Box Jumps (20")

total reps in 10:00min 68 reps.

Nik Nichols 03-24-2014 01:22 PM

Re: Nik
 
3:00 break
5 sets of 10 C2B kipping pull ups
walk around the shop in between sets.

Scott Jenkins 03-25-2014 06:54 AM

Re: Nik
 
[QUOTE=Nik Nichols;1225369]
8 Shoulder to Overhead (50/30kg), 8 Bar-hop Burpees, 8 Over Box Jumps (20")

total reps in 10:00min 68 reps.[/QUOTE]

If that CM2's red without the rests?

Noticing a name keeps going on the leaderboard about an hour ago every Tuesday. Same name, my closest competitor in Europe. Finding it really annoying that nobody else in the world gets put on the leaderboard today except this person.

Nik Nichols 03-25-2014 07:20 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1225488]If that CM2's red without the rests?

Noticing a name keeps going on the leaderboard about an hour ago every Tuesday. Same name, my closest competitor in Europe. Finding it really annoying that nobody else in the world gets put on the leaderboard today except this person.[/QUOTE]

Yea CM2s . though I hate watching the stop watch on these kind of workouts. So hard to focus on going hard and watching the time on a stop watch too. i missed reps by checking it, but that is part of the game.


I know you were taking about this person on the leader board. But you are still a solid 3rd, you come out good on the last one you are in for the masters 4 extra workouts. I expect them to be harder and heavier.

Nik Nichols 03-25-2014 07:22 AM

Re: Nik
 
A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Cathy is in Ireland for two weeks and I am Dropping off Martin to school so I am in just in tome for a short warm up.

Nik Nichols 03-25-2014 09:39 AM

Re: Nik
 
10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs x1

all easy.

Nik Nichols 03-25-2014 11:14 AM

Re: Nik
 
squat cleans
135lbs x2
165lbs x2
185lbs x2
195lbs x1xfxfx1
200lbs x2

I took to long here nad did not have time for the metcon.

Nik Nichols 03-25-2014 01:22 PM

Re: Nik
 
5 rounds

8 Strict-Pull-ups
12 Kettlebell Swings (32/24kg) Used 40lbs DB
16 Overhead Walking Lunges (25/20kg) used 20k/45lbs plate


time 11:34

I paced this trying to work on break times.
pullups after the first round were 4/2/2 with a 3.2.1 go
KB swings were straight through
lunges counf of 5 at the turn arround.

Real breathy but good.

Nik Nichols 03-26-2014 08:18 AM

Re: Nik
 
A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side

Nik Nichols 03-26-2014 08:19 AM

Re: Nik
 
10:00 break

hip stretch leg on table 2:00min a side
couch stretch with band 2:00min a side
ham stretch with band 2:00min a side

right shoulder stretch with band over head 1:00min

man I needed this.

Nik Nichols 03-26-2014 10:48 AM

Re: Nik
 
''rest day''

DB bench press with 40lbs DBs ( all I got)
3 sets 10 reps

1 HSPU!! WOOOHOoo! First one I have done in months. It hurt some and scared me that I hurt my shoulder but after a few mins it was ok. Small progress.

Nik Nichols 03-26-2014 01:18 PM

Re: Nik
 
3:00 break

played around with hang squat snatch, trying to get form right and keep tension in my hams.

65lbs x2
95lbs x2
125lbs x2

all good.

Nik Nichols 03-27-2014 08:12 AM

Re: Nik
 
A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side

Nik Nichols 03-27-2014 11:13 AM

Re: Nik
 
rough day. At 10:00 I went out for break thinking I'd make it up at lunch.

I had to go out again at lunch but had time to hit my daily squat only.

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs x1

all good and easy.

Nik Nichols 03-27-2014 02:47 PM

Re: Nik
 
3:00 break
push jerk work

bar x3
135lbs x2
165lbs x2
185lbs x2
195lbs x1
205lbs x1 xfx1 with out putting the bar down.

Rough day, I just wanted to pick up the bar.

Nik Nichols 03-28-2014 07:22 AM

Re: Nik
 
A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side

Nik Nichols 03-28-2014 08:18 AM

Re: Nik
 
10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs x1

easy work.

Nik Nichols 03-28-2014 11:02 AM

Re: Nik
 
Full cleans

burgener warm up

135lbs x1x1
165lbs x1x1
185lbs x1x1
195lbs x1x1
205lbs x1x1
205lbs x1x1
215lbs x1x1

25 weighted situps with 25lbs plate over head.

all good no misses, real happy with that.


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