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

Scott Jenkins 04-04-2012 02:45 AM

Re: Nik
 
Strong scores on those heavy amrap's Nik, that 5 minutes break in the middle flew by for me.

Nik Nichols 04-04-2012 06:58 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1049590]Strong scores on those heavy amrap's Nik, that 5 minutes break in the middle flew by for me.[/QUOTE]

Thanks Scott, not near your score though!

Nik Nichols 04-04-2012 06:59 AM

Re: Nik
 
A.M. warmup
20 reps all
GHDs
back ext
abmatt situps
pushups
squats

deadhang pullups in 10s
wide C2B
close overhand

10 reps HSPUs

Nik Nichols 04-04-2012 08:45 AM

Re: Nik
 
10:00 break

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

last rep slow.

Nik Nichols 04-05-2012 07:01 AM

Re: Nik
 
A.M. warm up
30 reps all
GHD
back ext
abmatt situps
pushups
squats

deadhang pullups in 10s
wide C2B
close overhand
close underhand

10 reps HSPUs

quick note. yesterday was crap. So busy at work i did'nt get time to stretch at lunch, and I worked over the 3:00 break.

Martin is sick so I slept on the couch and Cathy had Martin in our bed. But I'm really looking forward to todays workout. I need a good right about now.

Scott Jenkins 04-05-2012 08:25 AM

Re: Nik
 
Go get the good and remember when the pain kicks in its only for a short time. Hope Martin's feeling better.

Nik Nichols 04-05-2012 08:48 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1050017]Go get the good and remember when the pain kicks in its only for a short time. Hope Martin's feeling better.[/QUOTE]

Good words Scott. I will remember that today. Martin has a sinus infection ans can't sleep, poor little man. We took him to the dr and got him meds. just have to ride it out with him.

Nik Nichols 04-05-2012 08:49 AM

Re: Nik
 
10:00 squats
bar x5
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs (145k)x1

last rep bettter, still a bit slow, but way better then yesterday.

Ernie Guevara 04-05-2012 09:10 AM

Re: Nik
 
Thanks for the guideline there nik. I may give this a try to improve my strength. How many days are you gonna do it for?

[QUOTE=Nik Nichols;1049396]Mon through Sat off sunday. twice on Monday.

Heavy single, the weight is supose to be 90% of your 1 rep.

sets and weights are

same every day.

bar x5
115 x3
185 x1
235 x1
285 x1
320lbs x1

usually it takes me arround 6:00 or 7:00 min.


I do it at 10:00AM and do the workout at 12.

Monday, I do the 10:00 session and lunch I do my 5/3/1 strength squat. Mondays are hard.[/QUOTE]

Nik Nichols 04-05-2012 10:18 AM

Re: Nik
 
[QUOTE=Ernie Guevara;1050047]Thanks for the guideline there nik. I may give this a try to improve my strength. How many days are you gonna do it for?[/QUOTE]

Honestly, I don't know. It has been a month, maybe 2, it becomes an addiction.


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