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

Nik Nichols 05-20-2009 07:20 AM

Re: Nik
 
[QUOTE=Scott Jenkins;592138]Its funnier if you did NOT do it on purpose, otherwise clever.[/QUOTE]

True I didn't do it on purpose. My keyboard skill are like my double unders.

Nik Nichols 05-20-2009 08:11 AM

Re: Nik
 
10:00

95lbs x5reps
squat cleans
squat snaches
power cleans
power snaches

lever work. Yes Ernie I should be running and doing double unders.

Nik Nichols 05-20-2009 10:59 AM

Re: Nik
 
Four rounds for time of:
Run 400 meters
50 Squats

time 15:06
last time 21:12

warm up was
2 sets 10 dips
30 back ext 40 lbs
20 situps 40 lbs
20 GHD situps
20 pullups
20 squats

legs were like lead. all squat were consecitive but slower then I would have liked.

thanks Scott for the tip. ''It is only pain.''

Scott Jenkins 05-20-2009 12:35 PM

Re: Nik
 
6 minute PR Nik, just think you was standing around for 6 minutes last time just because Monty told you too, you have come a long way my friend. :highfive:

Nik Nichols 05-20-2009 01:16 PM

Re: Nik
 
[QUOTE=Scott Jenkins;592408]6 minute PR Nik, just think you was standing around for 6 minutes last time just because Monty told you too, you have come a long way my friend. :highfive:[/QUOTE]

thanks Scott, although the squats felt really slow I didn't stop. The last run my legs felt like they wouldn't work right untill about a quarter of the way. I kept in mind what you and Richard said, it kept me going.


3:00 break
10 reps each arm one arm pullup degitives
10 reps squat cleans 95lbs
10 jerkd 95lbs.

Nik Nichols 05-21-2009 08:22 AM

Re: Nik
 
10:00 break
I set up for todays WOD and did a couple of thrusters to strech out, and a couple of sumos ect.

I did do 10 reps floor wipers 95lbs.

stomach is starting to turn thinking about the WOD.

Scott Jenkins 05-21-2009 08:34 AM

Re: Nik
 
Dont let the workout wind you up, its going to be more of a grinder than metcon hell today Nik, whatever lung burning pain the sumo's or thrusters give you , the L pull ups and HSPU's will soon get the heart rate back down and the muscle pump up. Nice combination.

It also means you can attack every set of thrusters and sumo's like it is the end of the whole workout.

Nik Nichols 05-21-2009 08:38 AM

Re: Nik
 
[QUOTE=Scott Jenkins;592980]Dont let the workout wind you up, its going to be more of a grinder than metcon hell today Nik, whatever lung burning pain the sumo's or thrusters give you , the L pull ups and HSPU's will soon get the heart rate back down and the muscle pump up. Nice combination.

It also means you can attack every set of thrusters and sumo's like it is the end of the whole workout.[/QUOTE]

Oh yea, I'm not to worried about it, I almost always get a little wound up. But you are right, the HSPU's are going to be the killer. The sumos shouldnt be to bad after doing 350 the other day, 75 should go pretty quick.

I hope to not break up the thrusters, I just don't like picking the bar back up.

Scott Jenkins 05-21-2009 08:45 AM

Re: Nik
 
[QUOTE=Nik Nichols;592985]Oh yea, I'm not to worried about it, I almost always get a little wound up. But you are right, the HSPU's are going to be the killer. The sumos shouldnt be to bad after doing 350 the other day, 75 should go pretty quick.

I hope to not break up the thrusters, I just don't like picking the bar back up.[/QUOTE]

It will take some doing not to break up the thrusters, remember how hard the first 21 of Fran can be and thats with 20lb less. You could always rest with the bar overhead or in the rack, I prefer overhead as I can get more oxygen in like that.

Nik Nichols 05-21-2009 09:20 AM

Re: Nik
 
[QUOTE=Scott Jenkins;592993]It will take some doing not to break up the thrusters, remember how hard the first 21 of Fran can be and thats with 20lb less. You could always rest with the bar overhead or in the rack, I prefer overhead as I can get more oxygen in like that.[/QUOTE]

I never thought of getting more air over head, but you are right. We will see, if i break it in to two sets I will be happy, but pushing for unbroken of course.

I may do the pullups on the rings, Brady and I will be using the same set up as always. It makes it challenging to get it all set up, but we are blessed with what we have. I feel for you guys who have to leg it from one end of the gym to the other then fight to get back on your equipment.


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