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

Scott Jenkins 08-11-2010 07:49 AM

Re: Nik
 
[QUOTE=Nik Nichols;825475]Mna I know it, it almost brings tears if you stay on it long enough. i have to time myself to make me stay on the ball, or I would stop. I tell myself. ''ok, atleasy 2 min solid , go'' and I watch the timer. But I feel so much better after, it is worth it.

Also I'm rolling on a base ball, alot harder then a tennis ball. It has gotten to the point that I dont feel the foam roller on my glutes at all. It is to soft.[/QUOTE]

I will have to look into getting a baseball then, its not so painful now for me with the tennis ball and I also got a solid cardboard tube instead of a foam roller, the foam roller is good for the legs and upper back still.

Cannot believe I trained with weights for 20 years before discovering that these things even exist.

Nik Nichols 08-11-2010 07:54 AM

Re: Nik
 
[QUOTE=Scott Jenkins;825489]I will have to look into getting a baseball then, its not so painful now for me with the tennis ball and I also got a solid cardboard tube instead of a foam roller, the foam roller is good for the legs and upper back still.

Cannot believe I trained with weights for 20 years before discovering that these things even exist.[/QUOTE]

Look inti it, the harder ball gets in deeper, any hard ball, wooder croquet balls, anything. Yea I still yse the foam roller alot, butthere are spots the ball is way better, like my shoulders front and back, glutes, hard to reach with the roller.

Nik Nichols 08-11-2010 08:22 AM

Re: Nik
 
10:00 break
10 min rolling left glute , IT band left side, left ham, left calf. SORE,SORE. Lunch will be more of the same but all over, but alot of focus on the left.

Nik Nichols 08-11-2010 11:02 AM

Re: Nik
 
lunch

45min of foam and ball rolling.

all over. Glutes, hams,IT band, calfs(painfull), lower back, quads. middle / upper back, arround shoulder blades. shoulders fron and back, by's , trys.

Man that was tough going, It took all I had to stay at it for 45min.

I was going to do some streching, but i ran out of time. I'll do some streching at 3:00

Nik Nichols 08-11-2010 01:33 PM

Re: Nik
 
3:00 break
2 mion drills shoulder strech with bands
piegon pose 1:30 each side
hip mobility drills

a few snaches from knees for fun.

Patrick Haskell 08-11-2010 01:46 PM

Re: Nik
 
[QUOTE=Nik Nichols;825626]lunch

45min of foam and ball rolling.

all over. Glutes, hams,IT band, calfs(painfull), lower back, quads. middle / upper back, arround shoulder blades. shoulders fron and back, by's , trys.

Man that was tough going, It took all I had to stay at it for 45min.

I was going to do some streching, but i ran out of time. I'll do some streching at 3:00[/QUOTE]

Wow. That's persistence. My lunch would come back up with that long a session of myofacial work. More power to you, Nik.

Nik Nichols 08-11-2010 02:35 PM

Re: Nik
 
[QUOTE=Patrick Haskell;825721]Wow. That's persistence. My lunch would come back up with that long a session of myofacial work. More power to you, Nik.[/QUOTE]

Thanks Patrick, funny you would say that about lunch coming back up. That is truer then you think. I was nauseous a few time which made me want to stop, but I wanted to use my time for the best I could.

Scott Jenkins 08-12-2010 04:12 AM

Re: Nik
 
Very excited about hitting todays WOD real hard, you should be raring to go also after all that rolling and stretching yesterday Nik.

Jay Rhodes 08-12-2010 04:45 AM

Re: Nik
 
[QUOTE=Nik Nichols;825494]Look inti it, the harder ball gets in deeper, any hard ball, wooder croquet balls, anything. Yea I still yse the foam roller alot, butthere are spots the ball is way better, like my shoulders front and back, glutes, hard to reach with the roller.[/QUOTE]

lacrosse ball works great, and they are cheap ($3-5)

I need be more diligent with my rolling....I hardly ever do it.

Ernie Guevara 08-12-2010 04:54 AM

Re: Nik
 
You guys going sub 10 today?? I know both of you are pushup machines so you have a good shot at it. I probably won't get it sub 10 because my triceps tend to give out quick but I'm gunning to get all the thrusters unbroken.

Nik Nichols 08-12-2010 05:58 AM

Re: Nik
 
[QUOTE=Scott Jenkins;826010]Very excited about hitting todays WOD real hard, you should be raring to go also after all that rolling and stretching yesterday Nik.[/QUOTE]
Yea, all though I'm a little sore this moerning, rolling like that can make me sore sometimes, but my warm up will take cvare of that shortly.
[QUOTE=Jay Rhodes;826025]lacrosse ball works great, and they are cheap ($3-5)

I need be more diligent with my rolling....I hardly ever do it.[/QUOTE]
Man if i don't roll atleast a little I get all kinds of tightness and soreness and short range of motion.

[QUOTE=Ernie Guevara;826028]You guys going sub 10 today?? I know both of you are pushup machines so you have a good shot at it. I probably won't get it sub 10 because my triceps tend to give out quick but I'm gunning to get all the thrusters unbroken.[/QUOTE]

It will be a fun one, 10 reps is doable for both exercizes today.

Nik Nichols 08-12-2010 06:55 AM

Re: Nik
 
A.M. warm up
30 GHD's
30 back ext 40lbs
30 abmatt situps 45lbs plate overhead
10 thrusters bar only
20 OHS's

it is hot already. The high is supose to be 103degrees (39.5 c Scott? I think that is right) to 107 degrees.

Ernie what is the temp there?

Scott Jenkins 08-12-2010 07:36 AM

Re: Nik
 
[QUOTE=Nik Nichols;826091]A.M. warm up
30 GHD's
30 back ext 40lbs
30 abmatt situps 45lbs plate overhead
10 thrusters bar only
20 OHS's

it is hot already. The high is supose to be 103degrees (39.5 c Scott? I think that is right) to 107 degrees.

Ernie what is the temp there?[/QUOTE]

That's hot, would be a world record for London, we got about 20c here.

Ernie Guevara 08-12-2010 09:39 AM

Re: Nik
 
[QUOTE=Nik Nichols;826091]A.M. warm up
30 GHD's
30 back ext 40lbs
30 abmatt situps 45lbs plate overhead
10 thrusters bar only
20 OHS's

it is hot already. The high is supose to be 103degrees (39.5 c Scott? I think that is right) to 107 degrees.

Ernie what is the temp there?[/QUOTE]
Right now it's 90 here nik. But it's the humidity that kills over here. Makes it feel hotter than 90.

Nik Nichols 08-12-2010 10:09 AM

Re: Nik
 
[QUOTE=Ernie Guevara;826211]Right now it's 90 here nik. But it's the humidity that kills over here. Makes it feel hotter than 90.[/QUOTE]

And the bar slicker!

Nik Nichols 08-12-2010 11:15 AM

Re: Nik
 
"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

time 26:30

all about the thrusters, I did them in sets of 5 and would get dizzy and lips would tingle a little after 5 rounds. I would wait for the dizzy to go away to go again.
cleamed the bar from the ground
first 2 rouinds unbroken.
i feel pretty good about it inspite of the time. I know I was looking at the bar a lot, but I don't think I could have done much more in this heat. I was pushing some edges as it was. I can't wait for it to cool off.

God bless your familly Coe and thank you for your service.

AlL ring pushups unbroken .

Laurie Smith 08-12-2010 11:20 AM

Re: Nik
 
Great job Nik! :pepper:

Melissa Whittle 08-12-2010 12:17 PM

Re: Nik
 
[quote=Nik Nichols;826310]"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
[/quote]

Hey, that's really similar to the partner WOD we did last night, except it was after DLs 5x3 so it had a 10 min cap, and the movements were thrusters and pull-ups. The reps were basically cut in half too since it was a partner WOD. I can't imagine soldiering through for 10 rounds on my own at Rx'd weight, much less in this heat. Good job! :notworth:

Scott Jenkins 08-12-2010 12:49 PM

Re: Nik
 
[QUOTE=Nik Nichols;826310]"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

time 26:30

all about the thrusters, I did them in sets of 5 and would get dizzy and lips would tingle a little after 5 rounds. I would wait for the dizzy to go away to go again.
cleamed the bar from the ground
first 2 rouinds unbroken.
i feel pretty good about it inspite of the time. I know I was looking at the bar a lot, but I don't think I could have done much more in this heat. I was pushing some edges as it was. I can't wait for it to cool off.

God bless your familly Coe and thank you for your service.

AlL ring pushups unbroken .[/QUOTE]

Thats the way to push through in that ridiculous heat Nik, fantastic work, I cannot imagine how hard that is in 100+, it was hard enough in an air conditioned globo

Jay Rhodes 08-12-2010 02:44 PM

Re: Nik
 
[QUOTE=Scott Jenkins;826395]Thats the way to push through in that ridiculous heat Nik, fantastic work, I cannot imagine how hard that is in 100+, it was hard enough in an air conditioned globo[/QUOTE]

+1 on that.
Great work, Nik.

Nik Nichols 08-12-2010 03:25 PM

Re: Nik
 
[QUOTE=Laurie Smith;826316]Great job Nik! :pepper:[/QUOTE]
Thnaks, potter.:D
[QUOTE=Melissa Whittle;826366]Hey, that's really similar to the partner WOD we did last night, except it was after DLs 5x3 so it had a 10 min cap, and the movements were thrusters and pull-ups. The reps were basically cut in half too since it was a partner WOD. I can't imagine soldiering through for 10 rounds on my own at Rx'd weight, much less in this heat. Good job! :notworth:[/QUOTE]
You do it too, I know it is getting hot down there.
[QUOTE=Scott Jenkins;826395]Thats the way to push through in that ridiculous heat Nik, fantastic work, I cannot imagine how hard that is in 100+, it was hard enough in an air conditioned globo[/QUOTE]
i guess we all have ours struggles. You have the globo and getting it all orginized can be a trick, but you have AC. Me i have it to myself for the most part, but all the Texas heat and humidity.
[QUOTE=Jay Rhodes;826472]+1 on that.
Great work, Nik.[/QUOTE]

Thanks Bud.

Nik Nichols 08-13-2010 06:54 AM

Re: Nik
 
A.M. warm up

30 GHD's
30 back ext 40lbs
30 abmatt situps 25lbs

All I had time for.



Is anyone else sore from yesterday? My lower back feels it. not pulled or sore. juse used. Shoulders sore.

Ernie Guevara 08-13-2010 08:27 AM

Re: Nik
 
[QUOTE=Nik Nichols;826836]A.M. warm up

30 GHD's
30 back ext 40lbs
30 abmatt situps 25lbs

All I had time for.



Is anyone else sore from yesterday? My lower back feels it. not pulled or sore. juse used. Shoulders sore.[/QUOTE]

I'm feelng it too just not on the back. Triceps, chest, and shoulders. Legs feel a bit. Tired.

Ernie Guevara 08-13-2010 08:41 AM

Re: Nik
 
[QUOTE=Nik Nichols;826836]A.M. warm up

30 GHD's
30 back ext 40lbs
30 abmatt situps 25lbs

All I had time for.



Is anyone else sore from yesterday? My lower back feels it. not pulled or sore. juse used. Shoulders sore.[/QUOTE]

I'm feelng it too just not on the back. Triceps, chest, and shoulders. Legs feel a bit. Tired.

Scott Jenkins 08-13-2010 09:05 AM

Re: Nik
 
[QUOTE=Ernie Guevara;826897]I'm feelng it too just not on the back. Triceps, chest, and shoulders. Legs feel a bit. Tired.[/QUOTE]

[QUOTE=Ernie Guevara;826903]I'm feelng it too just not on the back. Triceps, chest, and shoulders. Legs feel a bit. Tired.[/QUOTE]

:rofl: Double post Batman!!!

Nik Nichols 08-13-2010 09:13 AM

Re: Nik
 
[QUOTE=Scott Jenkins;826912]:rofl: Double post Batman!!![/QUOTE]

That is how sore he is that he had to post it twice!!

Ernie Guevara 08-13-2010 09:57 AM

Re: Nik
 
[QUOTE=Nik Nichols;826915]That is how sore he is that he had to post it twice!![/QUOTE]

Dang stupid iPhone lol. It goes crazy on me sometimes.

Nik Nichols 08-13-2010 11:00 AM

Re: Nik
 
"Annie"

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

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

misses on DU's on the set of 30 I missed like 4or5 in a row. I didn't get any DU's un broken set of 20 I missed at 3 reps and got the rest. I did get the 10 in a row.



531 week 3 bench
5@165lbs
3@185lbs
3@210lbs(no spot, I may have had 1 or 2 more reps, but with out a spot i didn't want to fail I wussed outI know)


Great day in all. Real happy.

Nik Nichols 08-13-2010 01:29 PM

Re: Nik
 
3:00 break

Snach work
2reps per min on min @ 65% max
6rounds @ 95lbs(65%)
5rounds @ 100lbs.

4 misses from not focusing.

Laurie Smith 08-13-2010 02:31 PM

Re: Nik
 
[QUOTE=Nik Nichols;826974]"Annie"

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

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

misses on DU's on the set of 30 I missed like 4or5 in a row. I didn't get any DU's un broken set of 20 I missed at 3 reps and got the rest. I did get the 10 in a row.



531 week 3 bench
5@165lbs
3@185lbs
3@210lbs(no spot, I may have had 1 or 2 more reps, but with out a spot i didn't want to fail I wussed outI know)


Great day in all. Real happy.[/QUOTE]


I'm closing in on you. :D

Ernie Guevara 08-13-2010 02:57 PM

Re: Nik
 
Awesome improvement on Annie nik!:pepper: did the shoulders bother you any during the doubles?

[QUOTE=Nik Nichols;826974]"Annie"

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

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

misses on DU's on the set of 30 I missed like 4or5 in a row. I didn't get any DU's un broken set of 20 I missed at 3 reps and got the rest. I did get the 10 in a row.



531 week 3 bench
5@165lbs
3@185lbs
3@210lbs(no spot, I may have had 1 or 2 more reps, but with out a spot i didn't want to fail I wussed outI know)


Great day in all. Real happy.[/QUOTE]

Nik Nichols 08-13-2010 03:21 PM

Re: Nik
 
[QUOTE=Ernie Guevara;827093]Awesome improvement on Annie nik!:pepper: did the shoulders bother you any during the doubles?[/QUOTE]

Thanks Bud. I guess my shoulders were fine really. They started getting sore like they do from DU's anyway, but nothing more then that. The thrusters didn't bother them for the DU's.

Here's a question for you now that you brough it up. When doing DU's I expect your shoulders start burning after you go for a wile. Do you just keep pushing through that burn? I find that after it starts burning my shoulders get tight and my two arms loose rythum with each other after a wile. I guess it is fatigue.

It didn't really hit me today. But I felt it coming. I was finishing a set and my arms started getting wierd like that, but I finished befor it happened.

I'll be honest with you, I was glad to get a PR after the slowmo work I have been doing.

Scott Jenkins 08-14-2010 12:45 AM

Re: Nik
 
Great work Nik, your pr is coming down in lumps every time, Looks like I wll have to be on tune with my doubles today to match you two.

Nik Nichols 08-14-2010 05:55 AM

Re: Nik
 
[QUOTE=Scott Jenkins;827239]Great work Nik, your pr is coming down in lumps every time, Looks like I wll have to be on tune with my doubles today to match you two.[/QUOTE]

Thanks Bud, at least on BW workouts I'm starting to close the gap, well kind of, I still have to shave off 3 min to threaten you.

Martin and I are about to go do the pullup workout now. Last time I did 40.8k all 7 reps, I'll push for 45 or more K today.

Scott Jenkins 08-14-2010 06:16 AM

Re: Nik
 
[QUOTE=Nik Nichols;827267]Thanks Bud, at least on BW workouts I'm starting to close the gap, well kind of, I still have to shave off 3 min to threaten you.

Martin and I are about to go do the pullup workout now. Last time I did 40.8k all 7 reps, I'll push for 45 or more K today.[/QUOTE]

Its all about getting the doubles and then making them smoother which then makes it easier on the breathing, your jumping massive improvements each time Nik so not long before you start hitting sub 6.

Those weighted pull ups were so frustrating today, Just that last inch every time with the 45k for me, it was close but I had to call them fails.

Ernie Guevara 08-14-2010 06:20 AM

Re: Nik
 
[QUOTE=Nik Nichols;827099]Thanks Bud. I guess my shoulders were fine really. They started getting sore like they do from DU's anyway, but nothing more then that. The thrusters didn't bother them for the DU's.

Here's a question for you now that you brough it up. When doing DU's I expect your shoulders start burning after you go for a wile. Do you just keep pushing through that burn? I find that after it starts burning my shoulders get tight and my two arms loose rythum with each other after a wile. I guess it is fatigue.

It didn't really hit me today. But I felt it coming. I was finishing a set and my arms started getting wierd like that, but I finished befor it happened.

I'll be honest with you, I was glad to get a PR after the slowmo work I have been doing.[/QUOTE]
It all comes down to mastering keeping your arms as close to your body as possible. You shouldn't feel much shoulder fatigue once the arms are close in. I know it's easier said than done but it's possible. I use to get the shoulder burn when I first learned the doubles and it was because I would use my arms to spin the rope nstead of my wrists. Now I try and relax my entire body and just focus on whipping my wrists and keeping each jump exactly the same sat the last one.

Nik Nichols 08-14-2010 07:06 AM

Re: Nik
 
[QUOTE=Scott Jenkins;827271]Its all about getting the doubles and then making them smoother which then makes it easier on the breathing, your jumping massive improvements each time Nik so not long before you start hitting sub 6.

Those weighted pull ups were so frustrating today, Just that last inch every time with the 45k for me, it was close but I had to call them fails.[/QUOTE]
I will work on the DU's. Yea it is that last inch that is the killer, I know for my self wheather i got it or not, there isn't really any doubt. I hope for a good session today.
[QUOTE=Ernie Guevara;827275]It all comes down to mastering keeping your arms as close to your body as possible. You shouldn't feel much shoulder fatigue once the arms are close in. I know it's easier said than done but it's possible. I use to get the shoulder burn when I first learned the doubles and it was because I would use my arms to spin the rope nstead of my wrists. Now I try and relax my entire body and just focus on whipping my wrists and keeping each jump exactly the same sat the last one.[/QUOTE]

I will try to get my arms closer, my rope is long so I'm sure I will have to sahorten it a bit to give me the room to move my arms in.

I though about doing that, but honestly it is Bradys rope anms I'm lazy to do it. :D

Nik Nichols 08-14-2010 07:59 AM

Re: Nik
 
Weighted pull-ups 1-1-1-1-1-1-1 reps

body weight 165lbs

1. 98lbs
2. 103lbs
3. 103lbs
4. 103lbs
5. 103lbs
6. 103lbs
7. 105.5lbs(47.8k)

last time 03/14/10
first two reps 90lbs
last 5 reps 98lbs

time befor 10/19/09
90lbs for 1-4 reps
95 for rep 5
100lbs for reps 6and7

It felt good toay, all the weighted pullups lately has paid off.

Scott I battled that last inch almost from the begining. That little kick at the top got me right over though. I was watching it real close, and like we said you know when you hit it and come short. I had to kick twice on two reps to be happy with the pulls. Real happy with it.

Scott Jenkins 08-14-2010 08:41 AM

Re: Nik
 
Great work Nik, that's a massive pull up there and you beat my all time pr of 47.5k also. So you have been hitting weighted ones in your breaks at work, maybe its something I need to do.

Nik Nichols 08-14-2010 03:18 PM

Re: Nik
 
[QUOTE=Scott Jenkins;827313]Great work Nik, that's a massive pull up there and you beat my all time pr of 47.5k also. So you have been hitting weighted ones in your breaks at work, maybe its something I need to do.[/QUOTE]

Thanks, it really was a good day mentally and physicaly. Not being under time was a good thing with Martin there. It all came together well for me.

I got this workout a wile back and fit it in at least once or twice a week. of the weighted pulllups.

It is 2 reps every min on the min for 10 min. I am using 53lbs total or 24k I think.

It is heavy but managable, I haven't missed a rep. I have really been doing this because I don't have the time to put in the volume in on pullups like I use to, so I have gone to a more strenth work out to keep them up.

I haven't done any kipping in my warmup in months, all because of my shoulder from a wile ago. And it seems to translater across to kip pretty well. I do get out of rythum a little some times, but the strenth and stamina is there.


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