Re: Nik
 

3:00 break

couch stretch with band 2:00min a side
ham stretch 2:00min a side
calf stretch on left 2:00

rolled glutes 2:00min a side.

Re: Nik
 

Ok so today was a bust. I tried to get up to crossfit rockwall today but was to late for the workout. So I went to the shop to get my squats in and do some small metcon but all I had tome for was the squats then Cathy was there for her workout.

So todays squats

bar x3
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1x2

Re: Nik
 

A.M. warmup
30 reps all
GHDs
back ext
pushups
abmatt situps
squats

deadhang pullups in sets of 10

wide C2B
close over hand
close underhand

HSPUs 10 reps

rolled my back 2:00min

Notes, alergies up today. Woke up and was coughing up crap and left heel about the same. I will be working arround it till it gets better.

Re: Nik
 

10:00 break,
daily squat

bar x3
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1 ( rough rep, I went forwad a bit and almost stalled, but was able to pull it out ok)

I think I'm trying to get sick, I will spare the details, but feeling a bit weak too. Trying to stay hydrated. We will see how the workout goes.

Re: Nik
 

i see you still hitting that backsquat pretty frequently there nik!! Is your plan to do it everyday for a surtain amount of days? I'm trying to backsquat and frontsquat once a week.

Re: Nik
 

[QUOTE=Ernie Guevara;1058760]i see you still hitting that backsquat pretty frequently there nik!! Is your plan to do it everyday for a surtain amount of days? I'm trying to backsquat and frontsquat once a week.[/QUOTE]

Honestly it has become a part of my day. I would squat atleast twice a week really if I were you. Still though if you front squat and back squat once a week it is kind of squatting twice a week.

For squats( my opinion) at least twice a week to build. Once just is not enough to keep the form drilled in and comfortable. Plus twice will build more strength. Once to me is more a maintainence for squats.

Re: Nik
 

Back Squat x5

115lbs x5
145lbs x5
185lbs x5
205lbs x5
225lbs(102k) x10reps

Thze squats were with Brady. I just did it for fun really.


Complete the following 7 Minute AMRAP`s (rest 8 Minutes beween efforts)
•15 Wall-balls(9/6kg), 12 kettlebell swings (32/16kg)

3 rounds 15wallball 3 KBswings

•20 Boxjumps (24/20"), 12 Pressups

3 rounds 17boxjumps

The second one was hard. The pushups went so fast. The box jumps were slow and broken. I tried to rest only on top of the box. Plus I was doing full hip ext on them too.

Brady qued me to stay more up right on the jumps instead of landing bent over so much.

Still good day for two goat workouts. GO CHRIS SPEALLER!!

Re: Nik
 

Great work Nik. It felt like that box jump/press up workout went on forever!! The press ups were pretty much there to give you a brief break from jumping on that damn box!

Re: Nik
 

[QUOTE=Matthew Williams;1058868]Great work Nik. It felt like that box jump/press up workout went on forever!! The press ups were pretty much there to give you a brief break from jumping on that damn box![/QUOTE]

Exactly what I though too! Dang box jumps!!

Re: Nik
 

Box jumps, swings and burpees seem to be coming up way to often for me lately, would rather be seeing hspu ring dips and hang power cleans as the staples!!