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

Nik Nichols 10-04-2012 02:20 PM

Re: Nik
 
3:00 break

rolled glutes(sore)
rolled piriformus, not to sore
rolled my back, alittle fatigued.

Beat after today. Back is feeling great at the moment. Funny how squats and heavy lifting clears it rough up!

Scott Jenkins 10-04-2012 02:53 PM

Re: Nik
 
[QUOTE=Nik Nichols;1098700]Here is the video of my last set of deads, I recorded it for a form check. My butt does not shoot up, a little on rep 1,2 but gets better. Any thoughs welcome. WFS [url]http://www.youtube.com/watch?v=q_8sn7Uuyko[/url][/QUOTE]

Looks really solid to me, not much sign of hips shooting up whatsoever. The only thing Rob teaches us that you did not do was getting tight before reaching down for the bar, you got tight after gripping the bar which is harder.

Great work on the metcon today, fast time.

Nik Nichols 10-04-2012 03:46 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1098759]Looks really solid to me, not much sign of hips shooting up whatsoever. The only thing Rob teaches us that you did not do was getting tight before reaching down for the bar, you got tight after gripping the bar which is harder.

Great work on the metcon today, fast time.[/QUOTE]

Yea, I followed that method on whole nine some time back. there is a rip video I may link to your face book where he has a really simple set up that i tried today.

Nik Nichols 10-05-2012 06:33 AM

Re: Nik
 
A.M. warm up
10 HSPUs
20 GHDs
20 back ext
10 HSPUs
20 abmat situps
20 squats
20 kipping pullups
20 pushups

kicking drills
rolled my back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side

Andre Morales 10-05-2012 08:31 AM

Re: Nik
 
[QUOTE=Nik Nichols;1098700]Here is the video of my last set of deads, I recorded it for a form check. My butt does not shoot up, a little on rep 1,2 but gets better. Any thoughs welcome. WFS [url]http://www.youtube.com/watch?v=q_8sn7Uuyko[/url][/QUOTE]

Nice job Bro...lookin strong, good form. Pretty sure you did 6 reps, not 5! Beast

Nik Nichols 10-05-2012 08:52 AM

Re: Nik
 
[QUOTE=Andre Morales;1098972]Nice job Bro...lookin strong, good form. Pretty sure you did 6 reps, not 5! Beast[/QUOTE]

Thanks! I was waiting for some one to joke me on my poor counting skills. I'm on the 5/3/1 so I had to get atleast 5 reps and as many after that so 6reps is right.

Nik Nichols 10-05-2012 08:54 AM

Re: Nik
 
10:00 break
daily squat
115lbs x3
185lbs x1
235lbs x1
285lbs x1
325lbs(145k) x1

all good, real happy with the last rep. Pucking up the bar felt heavy but the squat itslef was fine. Last rep smooth and I tiny bit faster. My back is a little tired from the deads yesterday is why I think it was hard out of the rack

Nik Nichols 10-05-2012 11:46 AM

Re: Nik
 
FridayOn October 5th, 2012,

Snatch Session•Burgener Warmup
•Skill Transfer Exercises
•Snatch Balance 5 x 2 @ 50% of 1 rep max
•2 Position Snatch (below knees, full) spend 15 minutes working on this.

10 set at 95lbs(43k)(well over halh my max but I wasnt about to do 75lbs)

easy reps good skill work, tool my a few reps to not pull it into a power snatch, it was fun but hard to submit to a lighter weight.



For time run 800, 600, & 400m after each run:
•Perform 12 pullups & 15 burpees

time 13:47
all the time was on the run and burpees.
first run ok, second one a bit tougher, last one rough. I tried my best after I got my breathing to push into it and not just ''coast'' in from the run.

burpees steady all the way through, not super fast, not slow, not broken

pull ups easy and fast.


Finisher:
•2 minutes of double unders for max unbroken and total reps.

75 reps. small chuncks all the way through. Worked on jumping high and just trying for reps.

Nik Nichols 10-06-2012 04:34 PM

Re: Nik
 
Daily squat.

115lbs x3
185lbs x1
235lbs x1
285lbs x1
325lbs(145k) x1

all good resps, last rep I got a bit agressive and dropped a bit fast and went forward, I had to stablize it at the bottom and grunt it out but not a problem.

squat cleans

135lbs x2
165lbs x2
185lbs x2
205lbs x2
215lbs x2

all good but a bit destracted. Martin was there and Cathy doing their workout at the same time and it kind of threw me off. Still good work. I wanted to press but gave it up for today. I may post a video of Martin in a bit, you will get a kick out of him.

Nik Nichols 10-08-2012 07:57 AM

Re: Nik
 
A.M. warm up
10 HSPUs
10 wide C2B dead hangs
20 GHDs
20 Back ext
10 HSPUs
10 close over hand dead hangs
20 abmat situps
20 squats

rolled my back 2:00min
rolled piriformus 1:00min a side
rolled hip flexers 1:00min a side.


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