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

Scott Jenkins 07-25-2012 04:39 AM

Re: Nik
 
[QUOTE=Nik Nichols;1080388]"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

time 3:55

last times
3:36PR
4:19
4:18
5:53
5:56
6:27
6:16
6:40
6:50
7:00

slow today, thrusters unbroken and good

pullups, 21 unbroken, 15 broke at 10, 9 unbroken

transition was slow, I did not pick up the bar right away. Good were thrusters were solid, I had one wobbely rep where I had to step forward and reset but everything else was good.

Pullups were fine and smooth, pitty party on the set of 15.[/QUOTE]

:highfive: Dead heat Nichols, that would of made a great race, think I started the last 9 pull ups at around 3:42 ... Your pr is still better thou

Nik Nichols 07-25-2012 08:06 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1080621]:highfive: Dead heat Nichols, that would of made a great race, think I started the last 9 pull ups at around 3:42 ... Your pr is still better thou[/QUOTE]

Yea, it would have, I bet head to head we would have both gone faster!

Nik Nichols 07-25-2012 08:07 AM

Re: Nik
 
A.M. warm up
20 ghds with 25lbs plate to chest
back ext with 25lbs
10 HSPUs
20 C2B kip pull ups
10 HSPUs
20 ab matt situps with 25lbs over head
20 OHSs with bar
20 pushups

rolled my back 2:00 min
kicking stretches.

Nik Nichols 07-25-2012 08:46 AM

Re: Nik
 
10:00 break

butterfly stretch with 35lbs plates on legs 3:00min
ham stretch with band 2;00min a side

Nik Nichols 07-25-2012 12:18 PM

Re: Nik
 
lunch, muscle up practice

not great,
1 dead hang, then 3 in a row, then 1

I started 30 reps kip and got to 28 after two interuptions and then ripped my left wrist pretty bad. So I stopped. time worthless on this.

Patrick Haskell 07-25-2012 08:02 PM

Re: Nik
 
[QUOTE=Nik Nichols;1080388]"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

time 3:55

last times
3:36PR
4:19
4:18
5:53
5:56
6:27
6:16
6:40
6:50
7:00

slow today, thrusters unbroken and good

pullups, 21 unbroken, 15 broke at 10, 9 unbroken

transition was slow, I did not pick up the bar right away. Good were thrusters were solid, I had one wobbely rep where I had to step forward and reset but everything else was good.

Pullups were fine and smooth, pitty party on the set of 15.[/QUOTE]

Yeah, where's the whiny man symbol? A 4-minute Fran is nothing to complain about. I remember when that was the gold standard. Some days the engine can burn white hot, and some days it only goes red hot. There's not a lot room for working around an off-day (or even a normal day) when chasing a PR on Fran. It's just over too quick. You don't warm-up quite right, you don't eat quite right, you don't sleep quite right, there's a hiccup and your time isn't your best. I say, :weight_l: "Strong work" anyways.

Callum Campbell 07-26-2012 03:00 AM

Re: Nik
 
Hope the wrist tear isn't to deep Nik

Nik Nichols 07-26-2012 05:54 AM

Re: Nik
 
[QUOTE=Patrick Haskell;1080874]Yeah, where's the whiny man symbol? A 4-minute Fran is nothing to complain about. I remember when that was the gold standard. Some days the engine can burn white hot, and some days it only goes red hot. There's not a lot room for working around an off-day (or even a normal day) when chasing a PR on Fran. It's just over too quick. You don't warm-up quite right, you don't eat quite right, you don't sleep quite right, there's a hiccup and your time isn't your best. I say, :weight_l: "Strong work" anyways.[/QUOTE]


HAHAHA you are right, and no wining, just posing how it was, I'm dead happy with a sub 4 min fran!
[QUOTE=Callum Campbell;1080927]Hope the wrist tear isn't to deep Nik[/QUOTE]

Thanks bud, it is sore and I will have to stay off the rings for a wile but it is ok. That is the big thing is not being able to do muscle ups for a wile, I hate that. I hate an injury that keep me from working out. But it is what it is. No big deal.

The problem was the rings were to grippy, I tape my rings and the tape that is on there wasnt real fresh, but it got sticky, I am guessing it is the heat here. Anyway, it was great at first, but it was just to sticky and ,y left hand gave in.

Nik Nichols 07-26-2012 06:53 AM

Re: Nik
 
A.M. warm up
30 ghds
30 back ext
10 HSPUs
30 ab matt situps
10 HSPUs
10 wide grip c2b dead hang pull ups
30 squats
10 HSPUs
10 dead hang overhand pullups
10 HSPUs
30 push ups
10 close over hand dead hang pull ups

rolled my back 2:00min
kicking drills

Nik Nichols 07-26-2012 08:58 AM

Re: Nik
 
10:00 break

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

time 5:46, last rep slow but solid

5/3/1 dead lift

115lbs x3
185lbs x1
235lbs x1
285lbs x1
335lbs(151k) x1

time 3:43
all reps good, last rep finally got a bit heavy, not bad, or struggling, just heavy. It is tough for me to wait for the program build to a good weight on deads, glad to hit something about my squat finally.


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