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

Nik Nichols 05-03-2012 08:51 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1057707]Put a good bit of work on the calf muscle , had a think and look about and the connection between your knee and heal is your calf muscle, could be something real nasty and tight in there that needs rolling out.[/QUOTE]

I have been and will continue to work the calf. I have not been doing the mobility I usually did to get another workout in. So I'm going to have to get it back in and skip my second skill work at the 3:00 break.

Nik Nichols 05-03-2012 08:56 AM

Re: Nik
 
10:00 break

daily squat

115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1
330lbs(149.6k)x1 (for fun)


couch stretch with band 2:00min a side
ham stretch with band 2:00min a side

Nik Nichols 05-03-2012 11:23 AM

Re: Nik
 
Deadlift because it had beentwo week

115lbs x3
185lbs x3
235lbs x1
285lbs x1
315lbs(143k) x3

stopped there. I have a workout tonight and don't want to be sore for it. That and like I said it has been two week, so I took it light.

Power snatch
75lbs x1
115lbs x1
135lbs x1x1x1x1 with 10DUs inbetween not timed. Again this is warmup for tonight.

Ball in left knee pit 2:00min

squat with feet on wall and elbows pussing knees out 2:00min.

Nik Nichols 05-03-2012 02:07 PM

Re: Nik
 
3:00 break

couch stretch with band 3:00min a side
ham stretch with band 2:00min a side
ball in left knee pit 1:00min
rolled glutes 2:00min a side

Nik Nichols 05-04-2012 07:13 AM

Re: Nik
 
LIFT
Clean - 5 x 2 reps (go up 2-5 kg from last week)
Find what you did last week on April 23, 2012.
90k x2
90k x2
90k x2
92k x2
92k x2



WOD
Every minute on the minute for 10 minutes:
20 Double-unders
1 Power Snatch (choose a load that is roughly 75-80% of your max*)

weight at 55k which is more then 80% and I should have gone heavier. I missed one rep but made it up in time.

Fun enough. There was one girl I was racing to see who got done fastest per round.

Nik Nichols 05-04-2012 07:16 AM

Re: Nik
 
A.M. warmup

30 reps all
GHDs
back ext
abmatt situps
pushups
squats

deadhang pullups in sets of 10
wide C2B
close over hand 6/4 (hand anf forearms tired)
close under hand same, 6/4, tired hands and arms.

10 reps HSPUs insode the 36in line.

ball in knee pit 2:00min

heel hurting pretty good today. No running today I think.

Nik Nichols 05-04-2012 08:49 AM

Re: Nik
 
10:00 break
daily squat
bar x3
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs (145k) x1

ball in knee pit 1:00min
calf stretch 1:00min( heel to painful for longer)

Nik Nichols 05-04-2012 11:41 AM

Re: Nik
 
Complete the heaviest set possible:

This is a combination lift of four movements that make up one rep:

1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean

Perform 3 reps per set.

*Work up to the heaviest set of 3 reps possible.

weights used
115lbs x3
135lbs x3
155lbs x3
165lbs x3
175lbs x3
185lbs x3
195lbs x3
200lbs(90.7k) x3
205lbs(92.9k) x1

prs on the 200lbs and 205lbs for powerclean.

I went with this because I did'nt want to run on my heel. Still messed up.

Milton Brisson 05-04-2012 12:59 PM

Re: Nik
 
Nice work in here Nik! Looks like things are going well!

I like that dead lift/clean complex workout!

Stay well my friend!

Nik Nichols 05-04-2012 01:45 PM

Re: Nik
 
[QUOTE=Milton Brisson;1058114]Nice work in here Nik! Looks like things are going well!

I like that dead lift/clean complex workout!

Stay well my friend![/QUOTE]

Thanks Milt, the workout was fun.


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