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

Nik Nichols 01-30-2012 09:45 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1028562]I see you have been running and swinging over the weekend so todays metcon would be more of the same. You could hit the main page C&J.[/QUOTE]

Yea, I though about todays workout, but like you said. I have done the runs and swings yesterday, not a good idea I think.

I may do the mainpage. I need to squat today or tomorrow. I was thinking of ''annie?'' is it. The 50,40,30,20,10 DUs situps to get the metcon. Really I need to work on that. I have been slow in my transition ans struggling to stay in the pain and keep going.

But I havent done heavy cleans in a long time either. I'm a mess.

Nik Nichols 01-30-2012 09:47 AM

Re: Nik
 
10:00 break
rolled my back 2:00min
glutes 2:00min a side
couch stretch with band 2:00min a side
ham stretch with band 2:00min a side.

left side lower back a little twingy today. I'm guessing from the swings yesterday. Stretching and lots of water. I will see how the squats feel and see if I will do the heavy cleans too.

Scott Jenkins 01-30-2012 10:24 AM

Re: Nik
 
Yes thats Annie 50-40-30-20-10 doubles and sit ups.

You will soon loosen up as you warm up Nik, I have started to ignore minor twinges during the day as they always seem to dissappear during working out.

Nik Nichols 01-30-2012 12:26 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1028583]Yes thats Annie 50-40-30-20-10 doubles and sit ups.

You will soon loosen up as you warm up Nik, I have started to ignore minor twinges during the day as they always seem to dissappear during working out.[/QUOTE]

Yea, that kind of worked today. To twingy for heavy cleans, it felt wrog picking up 115lbs(52k) so I did'nt try it. Not worth getting hurt over to clean and jerk today.

Nik Nichols 01-30-2012 12:31 PM

Re: Nik
 
squats
45lbs x5
115lbs x5
185lbs x3
235lbs x1(back tried to hurt on the walk out from the rack but other wise ok)
285lbs x1

work

310lbs(140k) x3 x2 3/4 x3

second set second rep I rolled up on the ball of my right foot, third rep my legs get weak in the hole on the way down so I cut it short.
last set felt good. I was looking for form and depth today and sets of 3 instead of 2s. Not a bad session.


“Annie”.
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups, anchored no matt.

time 6:56

last time 7:40
last time 7:10
last time 8:44
last,last time 11:10
last,last,last time 13:14

I pushed real hard into the situps to try to make up on misses on the first 2 set of DUs which were broke. set of 30 broke once.

Matthew Williams 01-30-2012 02:18 PM

Re: Nik
 
Wow great Annie time there Nik! I'd love to be able to squat 140kg, very envious

Nik Nichols 01-30-2012 02:43 PM

Re: Nik
 
[QUOTE=Matthew Williams;1028670]Wow great Annie time there Nik! I'd love to be able to squat 140kg, very envious[/QUOTE]

Thanks, I am working on my metcon right now which is lacking, I did a run 2pood KB workout yesterday or I'd be in on todays.

As for the squat I started out with one reo of 136k fir a single and not every time, that was 7 months ago. My goal was to consistantly be over 136k for reps. I am still working on it as you can see. I squat heavy twice a week and it is slowly paying off. Plus I'm not coached so I'm learning as I go.
I bet if you squatted twice a week you'd pass me in half the time.

Nik Nichols 01-30-2012 02:44 PM

Re: Nik
 
3:00 break

2 reps on the min for 10 min

overhand deadhang pullups with 53lbs KB on a chain.

slowly getting the pullup strength back up.

Scott Jenkins 01-31-2012 04:06 AM

Re: Nik
 
Great work on Annie , sub 7 done now its sub 6 and I think thats as fast as its possible. Its also a lot about luck with the double unders, sometimes they break sometimes not.

Nik Nichols 01-31-2012 08:15 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1028872]Great work on Annie , sub 7 done now its sub 6 and I think thats as fast as its possible. Its also a lot about luck with the double unders, sometimes they break sometimes not.[/QUOTE]

Thats the trick, the DUs. I know I can do it faster with better DUs. So I know there is room to go faster.


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