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

Nik Nichols 06-10-2016 08:15 AM

Re: Nik
 
am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


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

Nik Nichols 06-10-2016 08:37 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

form good, it was a little hard after yesterday but solid.

Nik Nichols 06-10-2016 12:22 PM

Re: Nik
 
WOD
Metcon (Time)
4 RFT
100 Single Unders
50 Air Squats



time 8:15

easy friday quad burner.

Nik Nichols 06-13-2016 06:47 AM

Re: Nik
 
am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


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

Nik Nichols 06-13-2016 08:38 AM

Re: Nik
 
10:00 break
dead lift

bar x10
135lbs x3
185lbs x1
235lbs x1
285lbs x1
305lbs x1

not bad. I am real tired today so I was glad to get this done.

Nik Nichols 06-14-2016 06:52 AM

Re: Nik
 
am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


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

Nik Nichols 06-14-2016 11:48 AM

Re: Nik
 
10:00 break
dead lift

bar x10
135lbs x3
185lbs x1
235lbs x1
285lbs x1
305lbs x1

Nik Nichols 06-14-2016 12:03 PM

Re: Nik
 
WOD
Metcon (Time)
4 RFT
400 m Run
10 Pull-Ups
34 Ft Walking Lunges (length of rig)


time 9:53

happy with the sub 10:00

Nik Nichols 06-15-2016 06:55 AM

Re: Nik
 
WOD
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
5 HSPU
10 Sit-Ups
30 DU's


11 rounds 15 reps

Good workout, I had a solid pace, some sets of DUs broke but not bad.

Nik Nichols 06-15-2016 07:06 AM

Re: Nik
 
am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


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


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