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

Nik Nichols 02-08-2016 09:37 AM

Re: Nik
 
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Nik Nichols 02-09-2016 02:42 PM

Re: Nik
 
10:00 break

warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Nik Nichols 02-09-2016 02:43 PM

Re: Nik
 
WOD
Metcon (Time)
For Time (10 min cap)
5,4,3,2,1, PC @ 185/125
10,8,6,4,2 Pull-Ups

time 6:21

I had 4 misses on the power cleans. It has been a wile for me to pull that much and I was not confident.

Nik Nichols 02-10-2016 02:30 PM

Re: Nik
 
WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
1000 m Row Buy In
Remaining Time:
7 Burpees
25 m Walking Lunges
Score is rounds and reps of burpees and lunges


9 round 5 reps

Nik Nichols 02-10-2016 02:43 PM

Re: Nik
 
warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Nik Nichols 02-11-2016 09:24 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1

feels like time to go up on weight. I will do it Monday.

Nik Nichols 02-12-2016 09:24 AM

Re: Nik
 
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Nik Nichols 02-12-2016 09:39 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1

not bad, a little tough but form was solid.

Nik Nichols 02-15-2016 10:13 AM

Re: Nik
 
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Nik Nichols 02-15-2016 10:17 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1

not to bad. I didn't bump it, I may tomorrow.


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