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

Vickie Ellickson 06-10-2013 08:58 AM

Re: Nik
 
[QUOTE=Nik Nichols;1170716]Monday morning blues and warm up

5 ring false grip c2b dead hangs 3/2
20 abmat situps
10 HSPUs
10 GHDs
10 back ext
5 ring false grip c2b 2/1/1/1
10 squats
10 close over hand dead hangs
20 push ups

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

calf stretch 1:00min a side

3 false grip kip muscle ups

feeling a bit down today, but I hope food and squats will kick me out of it. That and I get to snatch today(yipee). ;)[/QUOTE]

Nothing can get you out of the doldrums like a good lift. Go get it! :run:

Nik Nichols 06-10-2013 12:10 PM

Re: Nik
 
[QUOTE=Vickie Ellickson;1170743]Nothing can get you out of the doldrums like a good lift. Go get it! :run:[/QUOTE]

Thanks, it did just that!

Nik Nichols 06-10-2013 12:18 PM

Re: Nik
 
5/3/1
squats
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs(143k) x2

not bad I probably should have shot for a 3rd rep, but I didn't.

Snatch max 20:00min
up to 140lbs(64k) x1

not bad, better then last week.

clean and jerk(squat clean) 20:00min
135lbs, 165lbs, 185lbs, 195lbs,

clean only
205lbs, 215lbs, 225lbs(102k) time was up, still had more in the tank for cleans.

6 rounds for time

10 body-weight deadlifts(175lbs/79k)
10 ring-dips

time 6:36

deads were double over hand hook grip, all unbroken
dips were 10,10,10,6/4,6/4,6/3/1
I took an few extra seconds to set up for the deads, this was the first time in a long time for deads in a metcon and I played it safe for my back.

Nik Nichols 06-10-2013 01:50 PM

Re: Nik
 
no 3:00 break, I had to work through.

Scott Jenkins 06-11-2013 12:44 AM

Re: Nik
 
Solid time on the workout Nik, and glad you set up right for the deadlifts , I too lost all my time there, I would get ahead on the ring dips then the 5 seconds I gained I used to get solid before beginning the touch n goes. These youngsters just run in and yank there bars off the ground, good why you can get away with it.

Regular oly lifting now will really help.

Nik Nichols 06-11-2013 06:39 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1170895]Solid time on the workout Nik, and glad you set up right for the deadlifts , I too lost all my time there, I would get ahead on the ring dips then the 5 seconds I gained I used to get solid before beginning the touch n goes. These youngsters just run in and yank there bars off the ground, good why you can get away with it.

Regular oly lifting now will really help.[/QUOTE]

Yea, that was it, I just did not want to screw up going fast on the set up, oh and I also use double over hand grips as that is what I have been doing for months following what Rob said to save his back.

I really need to get more oly in, Mine is stalled at best because I am/was doing it once a week, just not enough to get better at it.

Nik Nichols 06-11-2013 06:41 AM

Re: Nik
 
A.M. warm up

30 abmat situps
30 squats
20 GHDs
20 back ext
10 close over hand dead hangs
20 push ups
10 kipping pullups

rolled my back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side
calf stretches 1:00min a side

feeling a bit fatigued from yesterdays volume. shoulders are sore and back a bit tired, but ok.

Nik Nichols 06-11-2013 08:33 AM

Re: Nik
 
10:00 break
daily squat
bar x5
135lbs x1
185lbs x1
235lbs x1
285lbs x1
325lbs(147k) x1

Great lift today, my back is a little tired and gluts and hams some sore from the dead lift metcon yesterday, shoulders(traps) sore too. So going into the squat, I had to fight the mental ''i'm tired from yesterday, I may not be able to hit my number today'' monty attack.

all was good to the last rep and I mentally went after it, yes it felt heavy, yes I dropped slow, yes it was fearfull hitting depth(i told my self to commit to depth and just go as I went down) hit it and came out smooth and good, hard but good.

Nik Nichols 06-11-2013 11:15 AM

Re: Nik
 
strict press 5x5x5x5x5
5 aim for a 5 rep max
95lbd
115lbs
120lbs
125lbs
130lbs(59k)

press felt great. I had a bit more in the tank, real happy with that. that last set was hard, the last rep was shakey but good.

5 rounds 2:00min work, 1 min reps

Run 200m
8 C2B Pull-ups
8 Box Jumps 30/24"
Max HSPU

HSPUs strict
1. 4 reps
2. 7 reps
3. 7 reps
4. 8 reps
5. 9 reps

I ran out of time, it took me over 20:00mins to build my box and press was long, I though I had plenty of time but I did not add in the breaks which ran me over lunch.

On a good note, I now have a dedicated 30inch box and I don't need plates. Brady was doing cleans so I couldn't steal the 60k plate from him.

I wanted the last sets as I got better as I went. box jumps got better which were singles and no rebounds, I was able to cycle through them faster, that in my opinion was where I made up time.

C2b all unbroken and easy.

Brady Herrin 06-11-2013 11:23 AM

Re: Nik
 
That last round was awesome, good job!


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