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

Nik Nichols 04-18-2012 11:29 AM

Re: Nik
 
WednesdayOn April 17th, 2012,
Squat Cleans 2-2-2-2-2-2-2-2-2


3 rounds for time:
•400m Run
•15 HSPU
•20 Toes-to-bar

time 13:26
runs first two good, last one a bit strained but ok. Breathing was all over the place on the way out.

HSPUs
first round unbroken
second 10/3/2
third was 10/3/2

toe to bar
10/5/5
10/4 and singles
11/4 and singles

these were the worst. I tried not to break on the toe to bar and to get right bacn on the bar. The HSPUs I did break when I came off the wall to try to refresh my shoulders.

Finisher: Pick one-
•max unbroken strict muscle-ups
•max unbroken strict pullups
•max unbroken L-pullups

max overhand deadhang pullups 11reps, shoulders fried.


I'll have to make up the cleas at 3:00

Scott Jenkins 04-18-2012 01:31 PM

Re: Nik
 
Thats a great time Nik and sounds like the hspu went really well, good work. We done a lot of toes to bar work lately and it helped.

Nik Nichols 04-18-2012 01:51 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1053547]Thats a great time Nik and sounds like the hspu went really well, good work. We done a lot of toes to bar work lately and it helped.[/QUOTE]

Thanks Scott, it was painfull form yesterdays shoulder work though. Fresh I think I could have gotten all the HSPUs unbroken. Atleast the second set forsure.

Nik Nichols 04-18-2012 01:54 PM

Re: Nik
 
Squat cleans
115lbs x1
135lbs x1
165lbs x1

185lbs x2
185lbs x2
185lbs x2
185lbs x2
185lbs x2
185lbs x2
185lbs(84k) x2

ran out of time for more, I wanted to do the 9 sets called for and hit higher on the last few sets but I had a truck to unload. On the lift, I am more confident at that weight and with some work be faster.

Nik Nichols 04-19-2012 07:03 AM

Re: Nik
 
A.M. warmup

30 reps all
GHDs
back ext
abmatt situps
pushups
squats

deadhang pullups in 10s
wide C2B
close overhand
close under hand

10 reps HSPUs


deload deadlift

115lbs x5
185lbs x5
235lbs x5
285lbs x5

I hate lifting in the morning. I was a little dehydrated and the lift was hard on the back. No injurys or anything, but I could feel it alot. Should have left this for later. I may redo it later.

Oh and for injurys, My left heel is still sore, and the ball of my right is sore. I Iced them 30:00min last night. and I am on my 3rd pair of shoes looking for comfort.

Nik Nichols 04-19-2012 08:52 AM

Re: Nik
 
10:00 break
stretch and roll

calf stretch 2:00min a side
ham stretch with band 2:00min a side
rolled glutes 2:00min a side
rolled my back 2:00min

stretch the ball of my right foot 2:00 min.

Nik Nichols 04-19-2012 11:35 AM

Re: Nik
 
deload squat

115lbs x3
185lbs x3
235lbs x3
285lbs(129k) x3

ThursdayOn April 19th, 2012,

In 8 Minutes of:
•10 Right arm KB Snatch(24/12kg)
•10 Pressups
•10 Left Arm Kettlebell snatc (24/12kg)
•10 burpees.

3 rounds 10 KB/10 pushups/ 10 KB

150 reps total.

Nik Nichols 04-19-2012 01:54 PM

Re: Nik
 
3:00 break

hang power snatch
95lbs x2
115lbs x2
135kbs(61.2k) x2x2x2

Matt Whale 04-19-2012 02:03 PM

Re: Nik
 
[QUOTE=Nik Nichols;1053881]deload squat

115lbs x3
185lbs x3
235lbs x3
285lbs(129k) x3

ThursdayOn April 19th, 2012,

In 8 Minutes of:
•10 Right arm KB Snatch(24/12kg)
•10 Pressups
•10 Left Arm Kettlebell snatc (24/12kg)
•10 burpees.

3 rounds 10 KB/10 pushups/ 10 KB

150 reps total.[/QUOTE]

Got you by the last set of Burpees! Good job mate. Until tomorrow...

Nik Nichols 04-19-2012 02:04 PM

Re: Nik
 
[QUOTE=Matt Whale;1053959]Got you by the last set of Burpees! Good job mate. Until tomorrow...[/QUOTE]

Yea, I was watching for your score. seems your burpees won out. Mine wer not that fast.

Tomorrow for sure!


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