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

Nik Nichols 06-15-2012 01:49 PM

Re: Nik
 
[QUOTE=Milton Brisson;1070001]Nice work there Nik! 30" box jumps are killer! Way to hit those KBs as well![/QUOTE]

Thanks Milt, the 2 pood still pushes me arround a bit, but I'm getting use to it.

Nik Nichols 06-15-2012 01:51 PM

Re: Nik
 
3:00 break

''squat'' clean and jerk
115lbs x1
135lbs x1
165lbs x1
185lbs x1
185lbs x1
185lbs x1
185lbs x1
185lbs(84k) x1
195lbs(88k) x1

''heavy'' form work.

Nik Nichols 06-16-2012 09:11 AM

Re: Nik
 
daily squat

115lbs
185lbs
235lbs
285xfxfx1
320 I don't know how many fails then got itx1


Martin is with me and was a big destraction, I can't blam him, but he called me 3 times as I was picking up the bar and i was rattled enough from the 285 psyche out.

30 muscle ups for time wrist turn out

time 9:15

last time 10:32
last time 7:12
last time 9:31,
last time 8:27
last time 8:09
last time 13:27
last time 10:10
last time14:00

doing well here, but again Martin interupted me in the middle, so lost time, still I was hittting sets of 4, and one set of 5 I think.

Nik Nichols 06-18-2012 07:03 AM

Re: Nik
 
A.M. warm up

30 GHDs
30 back ext
10 HSPUs
10 wide c2b dead hang pull ups
10 HSPUs
30 situps
10 HSPUs
30 squats
10 close over hand dead hang pull ups
10 close under hand dead hang pull ups


rolled my back 2:00min

Nik Nichols 06-18-2012 08:50 AM

Re: Nik
 
10:00 break

5/3/1 squats
''3s''
115lbs x3
185lbs x3
235lbs x3
285lbs(129k) x3

320lbs(145k) x1

all reps really good. I was suprised after Saturdays mess, but all reps good and solid. The 285 was easy and the 320 last rep was easy and smooth. Real happy.

I am down to 171lbs(77k) BW this morning( not good) I want to be closer to 180lbs(81k). I was afraid the squats would be alot harder, but not at all.

I will be ''porking'' it on this week, eating alot of meat and fats and try to build up muscle.

Nik Nichols 06-18-2012 11:32 AM

Re: Nik
 
4 rounds for max reps of:
2 mins muscle ups
2 mins of double unders
2 mins rest
round 1. 10 muscle ups 80 double unders
round 2. 10 muscle ups 80 double unders
round 3. 10 muscle ups 85 double unders
round 4. 11 muscle ups 73 double unders

total 359 reps

MUs were 4 reps then singles on round 1 and 2. round 3 and 4 were 5 reps, round 4 I hit 11 reps and mussed the 12th.

double unders were arround 20 reps then 10s.

Richard Macaulay 06-18-2012 11:42 AM

Re: Nik
 
[QUOTE=Nik Nichols;1070597]4 rounds for max reps of:
2 mins muscle ups
2 mins of double unders
2 mins rest
round 1. 10 muscle ups 80 double unders
round 2. 10 muscle ups 80 double unders
round 3. 10 muscle ups 85 double unders
round 4. 11 muscle ups 73 double unders

total 359 reps

MUs were 4 reps then singles on round 1 and 2. round 3 and 4 were 5 reps, round 4 I hit 11 reps and mussed the 12th.

double unders were arround 20 reps then 10s.[/QUOTE]

Hey Nik, great work recently. Are you 5/3/1ing it now?

Richard

Nik Nichols 06-18-2012 11:56 AM

Re: Nik
 
[QUOTE=Richard Macaulay;1070603]Hey Nik, great work recently. Are you 5/3/1ing it now?

Richard[/QUOTE]

Thanks, my double unders could be better, but happy with it.

Yea I am 5/3/1 on squats, dead lift, press. Squats are doing good at the mo. Dead lift is ok, but my press is terreble!

Matthew Williams 06-18-2012 02:01 PM

Re: Nik
 
[QUOTE=Nik Nichols;1070597]4 rounds for max reps of:
2 mins muscle ups
2 mins of double unders
2 mins rest
round 1. 10 muscle ups 80 double unders
round 2. 10 muscle ups 80 double unders
round 3. 10 muscle ups 85 double unders
round 4. 11 muscle ups 73 double unders

total 359 reps

MUs were 4 reps then singles on round 1 and 2. round 3 and 4 were 5 reps, round 4 I hit 11 reps and mussed the 12th.

double unders were arround 20 reps then 10s.[/QUOTE]

Great work Nik. Those muscle ups really do a number on your shoulders for the double unders don't they?!

Nik Nichols 06-18-2012 02:21 PM

Re: Nik
 
[QUOTE=Matthew Williams;1070655]Great work Nik. Those muscle ups really do a number on your shoulders for the double unders don't they?![/QUOTE]

Aw man did they ever, I guess with this workout you either do the DUs and save on the MUs or the other way arround. Still I liked it fine. Fun one.


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