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

Nik Nichols 01-14-2014 12:05 PM

Re: Nik
 
[QUOTE=Vickie Ellickson;1214377]Good to see you on a deload week. How's your body feel?[/QUOTE]

Honestly really good, I am a little tired but feel fine.

Nik Nichols 01-14-2014 12:09 PM

Re: Nik
 
deload
snatch complex
full snatch, hang squat snatch, snatch drops

75lbs x1
95lbs x1
125lbs x1xfx1x1


tire drags( with rope and harness like sled drags)

10 drags 18 feet per pull, with 209lbs tire

I have never pulled anything befor and that was fun, really hard but fun.

Nik Nichols 01-15-2014 07:50 AM

Re: Nik
 
A.m. warm up
10 reps all
situps
GHDs
back ext
HSPUs
over hand strict dead hang pull ups
push ups
squats

rolled my back 2:00min
rolled piriformis 2:00min a side
rolledd hip flexers 2:00min a side
calf stretch 2:min a side

rest day. I will do my deload press at 10:00 though and maybe stretch at lunch.

Nik Nichols 01-15-2014 09:14 AM

Re: Nik
 
10:00 break
5/3/1 deload press
bar x10
95lbs x5
115lbs x5
120lbs x5

easy enough.

played with some back plank progressions.

Nik Nichols 01-15-2014 11:54 AM

Re: Nik
 
active rest.

ham stretch 2:00min a side

on the palettes 10 attempts to go to a hand stand from sitting 4 successes but promptly lost balance

5 attempts at free stand hand stand.

Nik Nichols 01-16-2014 07:44 AM

Re: Nik
 
A.M. warm up
20 reps all
GHDs
situps
back ext
kipping pull ups
pushups
squats

rolled my back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side
calf stretch 1:00min a side

Nik Nichols 01-16-2014 09:14 AM

Re: Nik
 
10:00 break
deload squat
bar x3
135lbs x1
235lbs x1


3 single strict muscle ups from seated position.

all easy.

Nik Nichols 01-16-2014 12:05 PM

Re: Nik
 
deload 5/3/1 dead lift
135lbs x5
165lbs x5
185lbs x5
235lbs x5

easy work

100 bar bell ab roll outs with out stopping not timed. Done.

Andrew Bell 01-16-2014 12:19 PM

Re: Nik
 
Thought this was a deload week? lol

Nik Nichols 01-16-2014 12:22 PM

Re: Nik
 
[QUOTE=Andrew Bell;1214808]Thought this was a deload week? lol[/QUOTE]

IT IS!!!:ranting2:HAHAHA!

Andrew Bell 01-16-2014 12:31 PM

Re: Nik
 
we got different ideas about a deload week. to me that means sit your arse on the couch. lol :rofl:

Nik Nichols 01-16-2014 02:16 PM

Re: Nik
 
[QUOTE=Andrew Bell;1214812]we got different ideas about a deload week. to me that means sit your arse on the couch. lol :rofl:[/QUOTE]

3:00 break, I went for a 15:00min walk, HOWS THAT FOR DELOAD ANDREW?!?!?!?!:D

Andrew Bell 01-16-2014 03:00 PM

Re: Nik
 
whatever makes you happy pal. ;)

Nik Nichols 01-17-2014 08:22 AM

Re: Nik
 
A.m. warm up
10 reps all
GHDs
back ext
situps
dead hang pullups
pushups
squats

rolled my back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side

calf stretch 2:00min a side

Nik Nichols 01-17-2014 12:15 PM

Re: Nik
 
Deload clean and jerk, 5 reps at 135, boring easy but restful.

Nik Nichols 01-20-2014 07:10 AM

Re: Nik
 
Jan 18 sat

hotel workout,
20 situps
20 pushups
20 squats
20 HSPUs 10/10

DB shoulder press
two 45lbs x5x5x5
DB squats at the rack position 10x10x10

the ''gym'' was tiny and only had DBs up to 50lbs (which some one else had) one bench, 3 tread mills. and standing room only.

Nik Nichols 01-20-2014 07:11 AM

Re: Nik
 
A.M. warm up
10 reps all
Situps
pushups
squats
dead hang 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.

Scott Jenkins 01-20-2014 07:40 AM

Re: Nik
 
What you up to Nik, Holiday??

Nik Nichols 01-20-2014 09:24 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1215290]What you up to Nik, Holiday??[/QUOTE]

Cathys birthday. we went to the winstar casino in oklahoma. about 2 hours away friday night and came back sat. It was fun but TINY gym.

Nik Nichols 01-20-2014 09:26 AM

Re: Nik
 
10:00 break
5/3/1 new squat cycle

bar x5
135lbs x5
235lbs x5
285lbs x5
315lbs(142.8k) x6

all good, real happy with it all. Sixth rep was tough but I ''felt'' like I had a bit more.

Nik Nichols 01-20-2014 12:45 PM

Re: Nik
 
restarted 5/3/1 press,
bar x10
95lbs x5
120lbs x6

all I had time for, Brady was squatting and time was pretty much up.

Nik Nichols 01-21-2014 07:41 AM

Re: Nik
 
A.M. warm up
10 reps all
GHDs
sit ups
back ext
pushups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

I skipped pullups and HSPUs as my left elbow is sore so I am giving it a bit of a rest.

Scott Jenkins 01-21-2014 08:54 AM

Re: Nik
 
[QUOTE=Nik Nichols;1215310]Cathys birthday. we went to the winstar casino in oklahoma. about 2 hours away friday night and came back sat. It was fun but TINY gym.[/QUOTE]

Guess a tiny gym is alright just for one night. Hope you were both lucky.

Nik Nichols 01-21-2014 09:18 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1215472]Guess a tiny gym is alright just for one night. Hope you were both lucky.[/QUOTE]

Cathy was I was not!!:mad:

Nik Nichols 01-21-2014 09:19 AM

Re: Nik
 
10:00 break
squat

bar x3
135lbs x1
235lbs x1
285lbs x1
330lbs x1
390lbs xf

Close on the fial, came up a few inches and stalled, I did not have time for a second try which I feel I'd have gotten. So try again Thursday.

Nik Nichols 01-21-2014 11:51 AM

Re: Nik
 
short metcon, I went to lunch late and only had a half hour.

10:00min
AMRAP

3 single power snatch at 135
2 seated strict muscle ups

3 rounds. Should have been more but had 3 misses on round 2 which ate up alot of time. The 135lbs is right at my hit or miss range.

Nik Nichols 01-21-2014 02:50 PM

Re: Nik
 
3:00 break

EMOM for 12 min
2 single seated muscle ups

done.

Scott Jenkins 01-22-2014 07:31 AM

Re: Nik
 
Are seated muscle ups like L-muscle ups or as you pull up do your legs hang down.

Oh and it was Cathy's birthday so good she was lucky :p

Nik Nichols 01-22-2014 07:50 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1215656]Are seated muscle ups like L-muscle ups or as you pull up do your legs hang down.

Oh and it was Cathy's birthday so good she was lucky :p[/QUOTE]

Seated MUs are just starting from the floor, not holding the ''L'', it is all I have right now, rings on the squat rack, so they are all seated.

Nik Nichols 01-22-2014 07:52 AM

Re: Nik
 
A.M. warm up

30 situps
20 GHDs
20 back ext
30 squats
30 pushups

rolled my back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side
calf stretch 2:00min a side

I skipped pull ups and HSPUs as my shoulder and elbow are sore still.

Nik Nichols 01-22-2014 09:09 AM

Re: Nik
 
10:00 break(rest day)
tabatta push ups
1.18
2.14
3.13
4.10
5.10
6.7
7.6
8.7
total 85 reps.

Nik Nichols 01-23-2014 08:18 AM

Re: Nik
 
A.m. warm up
30 situps
20 ghds
20 back ext
30 squats
5 pushups
5 strict pullups
1 HSPU

rolled my back 2:00min rolled piriformis 2:00min a sidee
rolled hip flexers 2:00min a side
calf stretch 2:00min a side

Nik Nichols 01-23-2014 09:18 AM

Re: Nik
 
10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
390lbs(176.9k) x1

Brady witnessed depth and I made him swear it was deep enough:rofl:. Easy rep though my face started itching after the reps and I got the shakes after.

Vickie Ellickson 01-23-2014 09:30 AM

Re: Nik
 
How are you feeling this week after the deload last week?

Nik Nichols 01-23-2014 09:59 AM

Re: Nik
 
[QUOTE=Vickie Ellickson;1215898]How are you feeling this week after the deload last week?[/QUOTE]

Really good except I jacked up my shoulder!:ranting2: Always something.

Nik Nichols 01-23-2014 12:28 PM

Re: Nik
 
5/3/1 dead lift
135lbs x5
235lbs x5
285lbs x5
315lbs x7

not bad, felt a bit tough and I left a little in the tank.

left shoulder is really sore still so I did not do a metcon.

I did 4 round of 10 toe to bar, hanging form the bar seems ok.

Milton Brisson 01-23-2014 11:05 PM

Re: Nik
 
[QUOTE=Nik Nichols;1215897]10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
390lbs(176.9k) x1

Brady witnessed depth and I made him swear it was deep enough:rofl:. Easy rep though my face started itching after the reps and I got the shakes after.[/QUOTE]

Nice work Nik!!!! 400# squat is in your sights!!!:highfive:

Scott Jenkins 01-24-2014 03:09 AM

Re: Nik
 
[QUOTE=Nik Nichols;1215897]10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
390lbs(176.9k) x1

Brady witnessed depth and I made him swear it was deep enough:rofl:. Easy rep though my face started itching after the reps and I got the shakes after.[/QUOTE]

That's huge!! I need to work my back squat more, your killing it.

Nik Nichols 01-24-2014 07:45 AM

Re: Nik
 
[QUOTE=Milton Brisson;1216010]Nice work Nik!!!! 400# squat is in your sights!!!:highfive:[/QUOTE]

[QUOTE=Scott Jenkins;1216020]That's huge!! I need to work my back squat more, your killing it.[/QUOTE]

Thank you both. I have sacrificed alot to get this and 405lbs is my goal. Getting real close!

Nik Nichols 01-24-2014 07:47 AM

Re: Nik
 
A.m. warm up
30 situps
20 GHDs
20 back ext
10 pushups
5 pullups
30 squats

rolled my back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side
calf stretch 2:00min a side

shoulder still sore, now my back is sore from the deads yesterday, looks like I over did it, lower right side sore. so easy day today again.

I did not pull anything my back just got sore as the day went on. Still sore now, but not as much. Water and stretching and rolling for me.


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