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

Nik Nichols 11-18-2011 12:28 PM

Re: Nik
 
Squats and workout of the day CM2 style

warm up

185lbs x3
205lbs x1
225lbs x1
255lbs x1


work sets
305lbs(138k) x1x1x2
310lbs(140k) x1x1


AMRAP in 11 minutes:
9 Thusters (50/25kg)
13 Toes-to-bar ON RINGS

4 rounds plus thrusters and 6 T2B

thrusters were it, first and 4th round unbroken the rest broke in two sets except last set of 3/3/3.

Hard breathy workout but real fun.

Nik Nichols 11-18-2011 02:47 PM

Re: Nik
 
3:00 break

on the min every min for 10 min
2 reps weighted dead hang pullups with 1.5 pood

DU practice.

Scott Jenkins 11-21-2011 05:51 AM

Re: Nik
 
[QUOTE=Nik Nichols;1006073]Squats and workout of the day CM2 style

AMRAP in 11 minutes:
9 Thusters (50/25kg)
13 Toes-to-bar ON RINGS

4 rounds plus thrusters and 6 T2B

thrusters were it, first and 4th round unbroken the rest broke in two sets except last set of 3/3/3.

Hard breathy workout but real fun.[/QUOTE]

Great work Nik, that definately was a breathy one.

In the UK they are starting 'The UK Throwdown' which means every week a different affiliate makes a WOD and sends it out as a challenge to every other affiliate / crossfitter in the UK and we compete for fun to find the winner each week. Thought I would include Texas and send them on to you, its to be done before next Sunday.

7 min amrap:
5 HSPU
7 Overhead Squats 50k
30 Double unders

Nik Nichols 11-21-2011 08:00 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1006644]Great work Nik, that definately was a breathy one.

In the UK they are starting 'The UK Throwdown' which means every week a different affiliate makes a WOD and sends it out as a challenge to every other affiliate / crossfitter in the UK and we compete for fun to find the winner each week. Thought I would include Texas and send them on to you, its to be done before next Sunday.

7 min amrap:
5 HSPU
7 Overhead Squats 50k
30 Double unders[/QUOTE]

Sounds good Scott, I'm in ,I need the HSPU and DU practice. I will get it done befor Thursday.


Which brings me to the weekend. I took Sat as a rest day, ( I worked out from Tues to friday) and yesterday was almost a miss. but I was smart enough to bring my jump rope home. As you can tell I did not get a chance to get up to the shop for a workout.

I was grilling lamg and I'd do 30 DUs and 5 push press at 120lbs, and check the meat and go again. I didnt time it. I just kept doing rounds till the meat was done. Good practice.

Nik Nichols 11-21-2011 08:11 AM

Re: Nik
 
Short A.M. warmup
30 reps all
GHDs
back ext
abmatt situps 25lbs over head
pushups.

Running late this morning.

Dustin Standel 11-21-2011 09:11 AM

Re: Nik
 
[QUOTE=Nik Nichols;1006683] As you can tell I did not get a chance to get up to the shop for a workout.

I was grilling lamg and I'd do 30 DUs and 5 push press at 120lbs, and check the meat and go again. I didnt time it. I just kept doing rounds till the meat was done. Good practice.[/QUOTE]

Nice work. Approximately how many rounds is that? Lamb is one of those meats I've always thought was cooked slowly over low heat. I only had it once before, and it was cooked badly (according to my wife) because it was all kinds of greasy tasting.

Nik Nichols 11-21-2011 09:30 AM

Re: Nik
 
[QUOTE=Dustin Standel;1006711]Nice work. Approximately how many rounds is that? Lamb is one of those meats I've always thought was cooked slowly over low heat. I only had it once before, and it was cooked badly (according to my wife) because it was all kinds of greasy tasting.[/QUOTE]

I am not sure on the rounds, atleast 8 or more. The lamb took a wile but I grilled it like steake. I cooked it till it wasnt read in the middle. So medium pretty much. I have never cooked or eaten it. Oh by the way the meat were our on lambs we raised, so it is clean meat.

But any way Cathy my wife is from Ireland and was raised on lamb. It is bigger over there then beef here. (mad cow and all that)

She loved it, said it was really good. So I guess it was done right. I loved it too. It is really fatty, but not nasty at all. It was like a really good steak with fat, but really tender. The fat and grease from it was rich and tasty, not nasty at all.

Nik Nichols 11-21-2011 09:42 AM

Re: Nik
 
10:00 break

rollin
2:00 a side rolling calves
rolled my back 2:00 min.

Nik Nichols 11-21-2011 12:44 PM

Re: Nik
 
Backsquat: 8-8-8-8-8. AMRAP in 8 minutes of: 10 pressups, 10 kb swings (24kg/ 12kg). Rest 0 seconds. AMRAP in 8 minutes of: 7 pullups, 15 air squats.

Squats
1. 205lbs
2. 205lbs
3. 205lbs
4. 205lbs
5. 215lbs(97.5k)

Not use to more then 3 reps for squats. Seeing as I have been hitting then o n a 15min break, anything more then 3 reps eats alot of time and I try to hit over 300lbs when I squat.
So the 8 reps got tough after 5 reps.

Metcon

AMRAP in 8 minutes of: 10 pressups, 10 kb swings (24kg/ 12kg). Rest 0 seconds.
8 rounds , and was this tough.

pushups were broke after 3rd round to 7 and 3. Pushups chest to deck.


AMRAP in 8 minutes of: 7 pullups, 15 air squats.

10 rounds 7 pullups at 16:02

pull ups unbroken
squats unbroken.

Milton Brisson 11-21-2011 02:12 PM

Re: Nik
 
Nik, your log is pretty hard to follow if I miss a day or two! Havent been around in a week or so, but things are looking good!

I see you're really hitting the squats lately, looking forward to seeing those numbers go up!


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