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Nik Nichols 03-21-2012 08:51 AM

Re: Nik
 
10:00 break

daily squat
bar x5
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

all good all though my legs are still tired from Mondays squats and the thrusters.


Rolling.

I sat on a table with my legs hanging off and stuck a ball under my ham and lifted my foot ( extended my leg like leg extensions) 2:30 a side. (painfull, ham are really sore)

Nik Nichols 03-21-2012 11:40 AM

Re: Nik
 
Rolling

rolled mams 5 min a side( hams are REALLY sore)

rolled quads 4:00min a side
rolled back 2:00min

Nik Nichols 03-21-2012 01:57 PM

Re: Nik
 
3:00 break shoulder stretching.

Reall I did 15 min on 4 different stretches. To hard to write down what I did. We need names for these stretches.

All with the band anyway.

Nik Nichols 03-22-2012 07:03 AM

Re: Nik
 
A.M. warmup

30 reps all
GHDs
back ext
abmatt situps
pushups
OHSs with bar

deadhang pullups in sets of 10
wide C2B
close over hand
close underhand

HSPUs 10 reps

Nik Nichols 03-22-2012 08:45 AM

Re: Nik
 
10:00 break

daily squat
bar x5
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

all pretty easy, 285 was slow but 320 was smooth and easy.

Hams still really sore, left ham more then right.

Rolled hams sitting on table ball under leg 7min totla, most on my left leg.

Nik Nichols 03-22-2012 11:45 AM

Re: Nik
 
Thursday 120322
CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

I finished round 15 with 3 seconds left 90reps.

All reps good with Brady watching. That is a tough workout!


Snatch x1
75lbs x1
95lbs x1
115lbs x1
135lbs x1
145lbs xF x1
155lbs(70.3k) xFx1
160lba xFxFxFxF I had to stop to get the deads and the workout done.
Still I think the 155lbs is a PR if it doesnt match it.

Deadlift all deadstop 5 reps
115lbs x5
165lbs x5
205lbs x5
235lbs x5
265lbs x5
285lbs x5
305lbs x5
325lbs x5

All good, 5 reps are grinding!! The last set the harders. It felt rough, but Brady said they were all solid reps and my back was solid.

Nik Nichols 03-22-2012 01:54 PM

Re: Nik
 
3:00 break squat cleans

65lbs x1
95lbs x1
115lbs x1
145lbs x1
165lbs x1
185lbs xFx1x1x1
200lbs(90.7k) x1x1x1

once I dialed in my form it was easy.

Scott Jenkins 03-22-2012 02:42 PM

Re: Nik
 
Great work on Open WOD 5 Nik, you would be tied 3rd with Williams in our affiliate , looks like your mended and ready to smash it again.

Nik Nichols 03-22-2012 02:43 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1046117]Great work on Open WOD 5 Nik, you would be tied 3rd with Williams in our affiliate , looks like your mended and ready to smash it again.[/QUOTE]

Agreed on the mending. Feeling pretty good for the most part. I havent done alot of running box jumps or DUs to save the foot still, but all in all not bad.

Nik Nichols 03-23-2012 07:16 AM

Re: Nik
 
A.M. warm up
30 reps all
GHDs with 10lbs
back ext 25lbs
ab matt situps 25lbs over head
pushups 20/10 (hard today for some reason, thrusters and snatches? )
OHS with bar

dead hang pullups is sets of 10

wide C2B
close over hand
close underhand


HSPUs hands in close and elbows going forward 8/2 Those last two reps were tough!

Rolled my back 2:00min.

Feeling som fatigue from the 325 dead lift yesterday. But I think it is fine. Just tiredness.


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