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

Milton Brisson 02-03-2012 01:46 PM

Re: Nik
 
[QUOTE=Nik Nichols;1030073]10:00 break
squats

45lbs x5
115lbs x3
185lbs x2
235lbs x2
285lbs x2

work

310lbs(140.6k) x3 x3 x3

good set. Monday I was'nt as good. I missed a rep on the second set.

I double checked my form , good bar position elbos up knees out feet in the right place.

Last rep on last set my legs felt weak but I was ok.

I stuck with the weight to make sure of form and getting it right beofr I move on. I will probably hit this weight again next week for the same reason.[/QUOTE]


310 for a 3x3!:highfive: Solid work Nik!!! Keep at it! 400# will happen!

Nik Nichols 02-03-2012 02:41 PM

Re: Nik
 
[QUOTE=Milton Brisson;1030194]310 for a 3x3!:highfive: Solid work Nik!!! Keep at it! 400# will happen![/QUOTE]

Thats what Brady said. I am working good form. I do'nt want to rush it or cheat form. I wanted to hit a set heavier, but i kept it there to solidify the work.

Nik Nichols 02-03-2012 02:43 PM

Re: Nik
 
3:00 break

2 reps on the min for 10 min weighted deadhang pullups with 1.5 pood( 53lbs)

hard today. I guesss from all the pulling and pushing.

Scott Jenkins 02-04-2012 02:58 AM

Re: Nik
 
Close one on that muscle up running workout Nik, good work. Hope you have a good weekend and get some training in.

Nik Nichols 02-04-2012 06:50 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1030376]Close one on that muscle up running workout Nik, good work. Hope you have a good weekend and get some training in.[/QUOTE]

Will do, going to the track in a few to get the running in. I will get something in tomorrow too.

Nik Nichols 02-04-2012 10:21 AM

Re: Nik
 
Start the Clock and set-off on each of the following runs at the designated time:
800m@ 0:00
800m@ 5:00
600m@10:00
400m@13:45
400m@16:45


I did not time each run like you did Scott, I just ran it like it was timed. Hard workout but good setup.

Nik Nichols 02-06-2012 08:12 AM

Re: Nik
 
A.M. warm up and rant.

30 reps all
GHDs
back ext
abmatt situps with 25lbs over head
pushups 25/5
OHSs with bar

pullups deadhang
over hand 10
underhand 10
wide C2B 10

rolled my back 2:00min
rolled mt left glute 2:00


arthritus is bad today. hips are uneven, I'm limping on my left leg. Sore. Bad mobility.

The warmup has helped ease it some. Still limping a little. I hope more water and mobility will get it better.

I have noticed that there is a bit difference in sides. my hips twist with the left side forward. knees are not even. sitting comfortable in a chair the left foot is forward.

Nik Nichols 02-06-2012 10:06 AM

Re: Nik
 
10:00 squats
45lbs x5
115lbs x3
185lbs x3
235lbs x3
285lbs x3

work
310lbs(140.6k) x2 x2 x2 x2

I was thinking of a deload week because of the arthritus. I was working more reps to work form and depth hit 285 and wanted more.

I hit the work sets for 2 reps for depth and form. Depth good all the way across. Form goot but on the 3rd set on second rep I went forward and rolled the weight onto the ball of my foot.

Scott Jenkins 02-06-2012 10:21 AM

Re: Nik
 
Your limping but still squatting big!! On the uneven hips, I had that and really have to concentrate on not putting my right leg more forward when I squat, do it with push ups sometimes also, always right side forward. Try and stop yourself whenever you remember and it will come good after a while.

Nik Nichols 02-06-2012 10:35 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1030900]Your limping but still squatting big!! On the uneven hips, I had that and really have to concentrate on not putting my right leg more forward when I squat, do it with push ups sometimes also, always right side forward. Try and stop yourself whenever you remember and it will come good after a while.[/QUOTE]

HAHA yea. squatting is ok. I focus on lining up right. It only really messes with me on the walk out form the rack once I'm in place I'm almost always good.

I favor that side and fighte it when I see im doing it in a workout or in every day lift. I am uneven forward and back. I do'nt think it is uneven up and down. :shrug:

Plus after squatting I feel even better.


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