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

Scott Jenkins 07-14-2012 06:01 AM

Re: Nik
 
Im going to try out the bar muscle ups tomorrow, too fatigued after todays workout to practice them, great work getting them down Nik.

Nik Nichols 07-14-2012 06:25 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1077205]Im going to try out the bar muscle ups tomorrow, too fatigued after todays workout to practice them, great work getting them down Nik.[/QUOTE]

HAHAHA we are the same when it comes to being mtivated, I knew I had the strength, it was a matter of just doing them, Not I have to get the rythum to string them together.

I need a real flat pullup bar though. Doing them in the ''points'' of my bar is going to kill my hands, I have a blister now.

Nik Nichols 07-14-2012 02:04 PM

Re: Nik
 
daily squat

115lbs x3
185lbs x1
235lbs x1
285lbs x1
325lbs x(147k) x1

done in 6:18 familly here with me. Last rep slow.

Matt Whale 07-16-2012 08:02 AM

Re: Nik
 
Good work on the Bar MU's bud...

Nik Nichols 07-16-2012 08:03 AM

Re: Nik
 
[QUOTE=Matt Whale;1077697]Good work on the Bar MU's bud...[/QUOTE]

Thanks, now I got to string them together.

Nik Nichols 07-16-2012 08:05 AM

Re: Nik
 
A.M. warm up

30 GHDs
30 Back ext
10 wide c2b dead hang pull ups
10 HSPUs
30 abmatt situps
10 HSPUs
10 close over hand dead hang pull ups
30 squats
10 HSPUs
10 close under hand dead hang pull ups
30 push ups.

Nik Nichols 07-16-2012 08:59 AM

Re: Nik
 
10:00 break

5/3/1 squat
115lbs x3
185lbs x3
235lbs x3
295lbs(134k) x3


325lbs(147k) x1 (for the daily)

total time 8:03

all good, the last 3 reps were really good ant solid. first rep good, second rep I could feel I was'nt as tight as I could be in the core( the pushing into the bar thing, shoulder up ant tight) last rep I tightened up a bit more and it was fine other then it was tough. The second reps was not bad, I just needed to be tighter. I doubt you could tell a difference in any of the reps by looking.

325lbs good and solid even after the rest, no problem. Really happy with it.

Nik Nichols 07-16-2012 11:42 AM

Re: Nik
 
AMRAP in 9 minutes of:
20 pressups
1 powerclean (110kg/60kg)
9 deadlifts

scaled the weight to 205lbs(93k)
4 rounds 4 push ups

goods and bads.
round 1 2 misses on the cleans till I got 1 reps and plenty of walking arround trying to figure out the miss.
same on round 2, 2 misses then a make.
3rd and 4th round were good.

pushups round 1,2,3 unbroken round 4 broke to be sure of the clean.

deads all unbroken.

good, I was able inside the workout go past a big fail and keep going, good mental come back.

Bads, if I'd have scaled the workout more, I'd have gotten more work done and been better got muscle gain.

Still happy with it.

Nik Nichols 07-17-2012 07:16 AM

Re: Nik
 
A.M. warm up
10 c2b dead hang pull ups
10 HSPUs
30 GHDs with 10 lbs
30 back ext with 25lbs
10 HSPUs
10 close over hand dead hang pull ups
10 HSPUs
30 ab matt situps with 25lbs over head
10 close over hand dead hang pull ups
10 HSPUs
30 OHSs with bar
30 push ups

rolled my back 2:00min
some other kicking stretches for lower back.

Scott Jenkins 07-17-2012 07:24 AM

Re: Nik
 
[QUOTE=Nik Nichols;1078038]A.M. warm up
10 c2b dead hang pull ups
10 HSPUs
30 GHDs with 10 lbs
30 back ext with 25lbs
10 HSPUs
10 close over hand dead hang pull ups
10 HSPUs
30 ab matt situps with 25lbs over head
10 close over hand dead hang pull ups
10 HSPUs
30 OHSs with bar
30 push ups

rolled my back 2:00min
some other kicking stretches for lower back.[/QUOTE]

Now thats what I call a warm up thats MORE than everyone else's workout, besides us on here nik :p


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