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

Scott Jenkins 03-23-2016 10:18 AM

Re: Nik
 
Good to see your squatting heavy again.

I will blame you though if one-legged stuff comes up, you are inviting it :p

Nik Nichols 03-23-2016 01:25 PM

Re: Nik
 
3:00 break

just some skill work on muscle ups.

Nik Nichols 03-23-2016 01:38 PM

Re: Nik
 
WOD
Metcon (AMRAP - Rounds)
EMOM 10
3 DL 245
4 Bar Over Burpees

easy work. I didn't want to go heavier because my glutes and hams are really sore and I did not want to push it this close to the last open work out.

Nik Nichols 03-23-2016 01:39 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1261646]Good to see your squatting heavy again.

I will blame you though if one-legged stuff comes up, you are inviting it :p[/QUOTE]

You see it too. I hope it doesn't though.

Nik Nichols 03-24-2016 03:11 PM

Re: Nik
 
WOD
Metcon (Time)
For time:
500 m row BUY IN
THEN:
50-40-30-20-10
Med Ball Sit-Ups 20/14
HR Push-Ups
800 m Run CASH OUT
20 min cap

time 19:28. I didn't think I'd make the cap. I had a friend do it with me and we were neck and neck. Thanks Jess.

Nik Nichols 03-28-2016 07:00 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 03-28-2016 08:42 AM

Re: Nik
 
10:00 break

squat

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

hard today.

Nik Nichols 03-28-2016 12:49 PM

Re: Nik
 
WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 20
8 Single Arm DB Squat Clean (4 each arm) 55/45
16 Ab Mat Sit Ups
200 m Run

total,
8 rounds 12 reps.

Nik Nichols 03-29-2016 07:36 AM

Re: Nik
 
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 03-29-2016 09:27 AM

Re: Nik
 
10:00 break

squat
bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x3

not bad, I am tired today and though of skipping it, but did it anyway, glad I did. Knees came in on the last rep.


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