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

Nik Nichols 06-28-2012 07:12 AM

Re: Nik
 
A.M. warmu up


30 reps GHDs with 25lbs
30 back ext 25lbs
30 ab matt situps 25lbs over head
30 OHSs with bar
10 wide C2B dead hang pull ups
20 C2B kip
10 HSPUs
10 HSPUs

rolled my back 2:00min
rolled left shoulder blad 2:00min

Left shoulder blade by the spine really sore, HSPUs were a trick, well alot of the warm up was sore on it.

Nik Nichols 06-28-2012 08:56 AM

Re: Nik
 
Daily squat

115lbs x3
185lbs x1
235lbs x1
285lbs x1
325lbs(147.4k) x1

all good, I was going to go for 330lbs but it just hurt my shoulder blade to much, I picked it up out of the rack twice and it was just to sore. I could have got the 330 if it wasn't for my shoulder, it makes me mad a bit, but not a big deal. I will roll it at lunch.

Nik Nichols 06-28-2012 11:34 AM

Re: Nik
 
AMRAP in 10 Minutes of:
16 Overhead-Walking-Lunges (20/10kg)*
12 Pressups
8 Toes-to-bar

6 rounds 2 lunges.

Happy with this, I was able to stay on it. My shoulder blad was sore on the OH lunges, but I got them all unbroken.
T2B unbroken
pushups 4 rounds unbroken last 2 rounds broken.

Nik Nichols 06-28-2012 02:07 PM

Re: Nik
 
3:00 break
squat cleans
115lbs x1
135lbs x1x1x1
165lbs x1
185lbs x1
205lbs x1
215lbs(97.5k) xfx1
225lbs fxfxfxf

had it twice but could not hold on to it, elbows to low.

Nik Nichols 06-28-2012 03:50 PM

Re: Nik
 
rolled my back on the ''peanut'' 3 min with a 35lbs plate on my chest
rolled my first rib, 2:00min a side
rolled my back another 2;00min.

feels like I have a rib out.

Matt Whale 06-28-2012 05:37 PM

Re: Nik
 
[QUOTE=Nik Nichols;1073317]AMRAP in 10 Minutes of:
16 Overhead-Walking-Lunges (20/10kg)*
12 Pressups
8 Toes-to-bar

6 rounds 2 lunges.

Happy with this, I was able to stay on it. My shoulder blad was sore on the OH lunges, but I got them all unbroken.
T2B unbroken
pushups 4 rounds unbroken last 2 rounds broken.[/QUOTE]

Great job bud. Looks like you got me on the push ups and TTB. :highfive:

Nik Nichols 06-29-2012 07:18 AM

Re: Nik
 
[QUOTE=Matt Whale;1073415]Great job bud. Looks like you got me on the push ups and TTB. :highfive:[/QUOTE]

Just saw you score, Man that workout was hard on the tris!!

Nik Nichols 06-29-2012 07:22 AM

Re: Nik
 
A.M. warm up
30 GHDs
30 back ext
10 HSPUs
10 dead hang C2B pullups
30 squats
10 HSPUs
20 C2B kipping pullups
10 HSPUs
30 pushups

couch stretch with band 2:00min a side
lunge stretch with band 2:00min a side
rolled glutes 2:00min a side
rolled my back 2:00min.

Nik Nichols 06-29-2012 08:59 AM

Re: Nik
 
10:00 break

daily squat
115lbs x3
185lbs x1
235lbs x1
285lbs x1
325lbs(147k)x1

5/3/1 dead lift
185lbs x1
235lbs x1
285lbs x1
325lbs(147k) x1

all done in 9:39
The 325lbs squat was slow and had to fight my knees out, but good. Deads all easy.

Richard Macaulay 06-29-2012 10:29 AM

Re: Nik
 
[QUOTE=Nik Nichols;1073531]10:00 break

daily squat
115lbs x3
185lbs x1
235lbs x1
285lbs x1
325lbs(147k)x1

5/3/1 dead lift
185lbs x1
235lbs x1
285lbs x1
325lbs(147k) x1

all done in 9:39
The 325lbs squat was slow and had to fight my knees out, but good. Deads all easy.[/QUOTE]

I like your mobility work. Are you making this up yourself?

Richard


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