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Nik Nichols 03-29-2010 06:08 AM

Re: Nik
 
[QUOTE=Scott Jenkins;760255]Good morning Nik, I see you and Ernie are all rested up from yesterday to hit todays nasty looking WOD. :evilsmile[/QUOTE]


Ready and stomach already turning in anticipation. DU's will be the factor, but I need the practice. I hope to keep from banging my knees today. I got a good bruse from it the other day.
[QUOTE=Ernie Guevara;760256]Niks the only one that's rested lol. I did the thirsted wod yesterday because indidn have time on Saturday. Man I wish I had a box for box jumps already lol.[/QUOTE]

Yea, I thought of you this morning. I need to build a box too. I'm lazy because we have a good table to use.

Today looks fast other then DU's for me.

Nik Nichols 03-29-2010 08:50 AM

Re: Nik
 
10:00 Break
30 eacck

C2B pullups20/10 big bar.
Camille pushups
Abmatt situps 45lbs bar overhead
ring dips.

Laurie Smith 03-29-2010 09:02 AM

Re: Nik
 
So what did I miss this weekend?

Nik Nichols 03-29-2010 10:57 AM

Re: Nik
 
[QUOTE=Laurie Smith;760355]So what did I miss this weekend?[/QUOTE]

Compared to you, you didn't miss anything. Next year you need to come down and be my judge, that is what I'd hope for in a judge.

Nik Nichols 03-29-2010 11:05 AM

Re: Nik
 
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

''KB'' at 55lbs
box jumps at 27inches.

time 27:47

DU's were good today, I broke them, but got alot in a row. Last round my right hand and arm got wierd and couldn't get rythm. But it held ok.

Box jumps were terreble. They were broke all and slow.

Ernie KB swings were UNBROKEN.

Great workout.

Scott Jenkins 03-29-2010 11:20 AM

Re: Nik
 
Great work Nik and glad to see those double unders are getting better, there was a tonne of leg / hip ext work in that WOD, got a proper burn. Box jumps definately was the longest time.

Ernie Guevara 03-29-2010 11:21 AM

Re: Nik
 
Glad to hear the double unders are finally getting better Nik! Good job getting all the kb swings unbroken too! I wil do my best to not break them up! I knew those box jumps were gonna slow everyone down. You did a great job!

[QUOTE=Nik Nichols;760454]Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

''KB'' at 55lbs
box jumps at 27inches.

time 27:47

DU's were good today, I broke them, but got alot in a row. Last round my right hand and arm got wierd and couldn't get rythm. But it held ok.

Box jumps were terreble. They were broke all and slow.

Ernie KB swings were UNBROKEN.

Great workout.[/QUOTE]

Nick Harris 03-29-2010 12:50 PM

Re: Nik
 
[QUOTE=Nik Nichols;760454]Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

''KB'' at 55lbs
box jumps at 27inches.

time 27:47

DU's were good today, I broke them, but got alot in a row. Last round my right hand and arm got wierd and couldn't get rythm. But it held ok.

Box jumps were terreble. They were broke all and slow.

Ernie KB swings were UNBROKEN.

Great workout.[/QUOTE]

Very impressive my friend! Congrats on the DU's, those were the hardest part of the WOD in my opinion. I felt like my heart was going to explode!

Jay Rhodes 03-29-2010 01:08 PM

Re: Nik
 
Nice job Nik! What was the worst?
Looking forward to this one in about an hour or so

Nik Nichols 03-29-2010 01:09 PM

Re: Nik
 
[QUOTE=Scott Jenkins;760464]Great work Nik and glad to see those double unders are getting better, there was a tonne of leg / hip ext work in that WOD, got a proper burn. Box jumps definately was the longest time.[/QUOTE]
Yea those box jumps were rough. You killed me on it. i see where smooth DU's can make or break a workout.
[QUOTE=Ernie Guevara;760465]Glad to hear the double unders are finally getting better Nik! Good job getting all the kb swings unbroken too! I wil do my best to not break them up! I knew those box jumps were gonna slow everyone down. You did a great job![/QUOTE]
KB was a break Ernie. I was glad when I got to them.
[QUOTE=Nick Harris;760531]Very impressive my friend! Congrats on the DU's, those were the hardest part of the WOD in my opinion. I felt like my heart was going to explode![/QUOTE]

I got a good session today on the DU's. I had breathing down on accident. I would breath in on one and out on the next one. My arms got tired and hard to move right.

Nik Nichols 03-30-2010 06:57 AM

Re: Nik
 
A.M. warm up
30 each
GHD's
back ext 40 lbs
Camille pushuops
Reverse hypers.

Nik Nichols 03-30-2010 08:22 AM

Re: Nik
 
10:00
30each
C2B pullups big bar (10/20)
abmatt situps 45lbs bar over head
ring dips
1 rope climb
1MU

Nik Nichols 03-30-2010 10:55 AM

Re: Nik
 
Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Time 9:18

L pullups pretty good. I had to focus real hard to not drope my legs on the way down. Brady kept me honest on that.

Squat cleaned bar off the ground. I don't think I can power clean 185. I'd have to check.

I missed two cleans on two rounds I took time getting set to clean it. I'd have to psyche myself up to get the clean it. Squats were tough but doable. Without a rack you really don't want to put the bar down. There were a few reps I was wondering if I could get out of the bottom.

I was deep squatting. At that weight it is all the way down or nothing. Fun workout.

Scott and Ernie, thanks for getting me to clean it. It was a real challenge.

Scott Jenkins 03-30-2010 11:41 AM

Re: Nik
 
Cracking time Nik , you must of blasted through those L-pull ups. Feels like more of an achievement not using a rack and to be true if you was in a real situation there's no racks to help there.

Ernie Guevara 03-30-2010 12:12 PM

Re: Nik
 
Atta boy Nik! Good time and great job doing it with cleaning the the weight. It will benefit us in the long run not using the rack unless we really have to!

Laurie Smith 03-30-2010 12:14 PM

Re: Nik
 
Real nice work here Nik!! :super:

Nick Harris 03-30-2010 12:15 PM

Re: Nik
 
Great job Nik! Wow, can't believe you cleaned that weight before the squats! You guys are animals!

Nik Nichols 03-30-2010 01:07 PM

Re: Nik
 
[QUOTE=Scott Jenkins;761104]Cracking time Nik , you must of blasted through those L-pull ups. Feels like more of an achievement not using a rack and to be true if you was in a real situation there's no racks to help there.[/QUOTE]
That is why I did it, that and your and Ernies push to do it. In comp there is no rack, so i need to get use to it. What good is a time from a rack when you can't use it in comp?


The pullups were on the big bar, not rings this time, I think thety were a bit easier. I could use the bar for leverage. I tried to kip but not to well. I did better just pulling them. I got more then singles. And my ''breaks'' were really just to regrip and go again, no real resting. The pullups were easier today.

Cleaning it was fun, it was a challenge and I dropped two, but real fun.
[QUOTE=Ernie Guevara;761127]Atta boy Nik! Good time and great job doing it with cleaning the the weight. It will benefit us in the long run not using the rack unless we really have to![/QUOTE]

You are rigght, I think about that sometimes, but take the easy way out and use the rack. I was so worried about times, thatI use them. But if I can clean 185 for FS's I think I should put down the crutch. I have never done fran from the ground.

Nik Nichols 03-30-2010 01:08 PM

Re: Nik
 
[QUOTE=Laurie Smith;761129]Real nice work here Nik!! :super:[/QUOTE]

Thanks it was fun. So you going to clean it from the ground?:stir:
[QUOTE=Nick Harris;761131]Great job Nik! Wow, can't believe you cleaned that weight before the squats! You guys are animals![/QUOTE]

Like if your knee was solid you wouldn't do it to?!?!? You know you would be in it too.

Nik Nichols 03-30-2010 01:28 PM

Re: Nik
 
3:00 break

1. snatch: work up to 60%x3 x 5 sets. work tech and speed
(80lbs)

2. cln and jerk: work up to 60%x2x5 sets. work on tech and speed
(135lbs)

Nik Nichols 03-31-2010 06:15 AM

Re: Nik
 
A.M. warm up
30 each
GHD's
reverse hypers
back ext 40lbs
ring pushups.

Yesterday wiped me out. My shoulders, back, try's, by's are all sore. I'm really tired too. Man that took alot out of me yesterday!

Scott Jenkins 03-31-2010 06:22 AM

Re: Nik
 
Not surprised it took it out of you Nik, 20lb more than your BW and cleaning it up. You must be glad its not for time today.

Ernie Guevara 03-31-2010 07:26 AM

Re: Nik
 
[QUOTE=Nik Nichols;761566]A.M. warm up
30 each
GHD's
reverse hypers
back ext 40lbs
ring pushups.

Yesterday wiped me out. My shoulders, back, try's, by's are all sore. I'm really tired too. Man that took alot out of me yesterday![/QUOTE]

I feel ur pain buddy but only on my legs. I thought my biceps would be sore today but glad they aren't. Those front squats were definitely heavy.
What's your goal weight for today?

Nik Nichols 03-31-2010 08:28 AM

Re: Nik
 
[QUOTE=Scott Jenkins;761573]Not surprised it took it out of you Nik, 20lb more than your BW and cleaning it up. You must be glad its not for time today.[/QUOTE]
Yesa, kind of glad. I'm almost dissapointed on max days now. I like them, but I need to work on metcon speed. I have to beat 215lbs today. i should do ok I think.
[QUOTE=Ernie Guevara;761600]I feel ur pain buddy but only on my legs. I thought my biceps would be sore today but glad they aren't. Those front squats were definitely heavy.
What's your goal weight for today?[/QUOTE]

5lbs over you!! No anything over 215, that is max.

Nik Nichols 03-31-2010 08:29 AM

Re: Nik
 
10:00 break
3set 10
C2b pullups big bar
abmatt situps 45lbs plate
ring dips
squats wirt5h 80 lbs(it was on the bar i just went with it)

Nik Nichols 03-31-2010 10:59 AM

Re: Nik
 
Split Jerk 1-1-1-1-1-1-1 reps

1.165lbs
2.185lbs
3.195lbs FFF.165lbs
5.175lbs
6.185lbs
7.195lbs

Current max is 215lbs. Just wasnt going to happen today. I think 90% of it was mental. I just didn't have the focus and I was way destracted.

The first try at 195 I didn't get lockout abd got a big pain in my neck on the right side. Tried 2 more time, third time I hardly pushed it at all. Almost stopped. Dropped to 165lbs and re did reps. I was glad to get the 195 after missing it. Glad for that.

Not my day in the sunshine. That is ok.

Ernie Guevara 03-31-2010 11:05 AM

Re: Nik
 
Don't worry about it nik! you did a great job sicking with it and were successful at the end. Everyone has an off day. Let's get a good rest and recovery day tomorrow to come back ready for the next cycle!

[QUOTE=Nik Nichols;761732]Split Jerk 1-1-1-1-1-1-1 reps

1.165lbs
2.185lbs
3.195lbs FFF.165lbs
5.175lbs
6.185lbs
7.195lbs

Current max is 215lbs. Just wasnt going to happen today. I think 90% of it was mental. I just didn't have the focus and I was way destracted.

The first try at 195 I didn't get lockout abd got a big pain in my neck on the right side. Tried 2 more time, third time I hardly pushed it at all. Almost stopped. Dropped to 165lbs and re did reps. I was glad to get the 195 after missing it. Glad for that.

Not my day in the sunshine. That is ok.[/QUOTE]

Scott Jenkins 04-01-2010 04:07 AM

Re: Nik
 
When you get a pain on those lifts you gotta back off , I know its hard and I seem to push on and make it worse also. Still a great weight there Nik, well done for getting that 195lb.

How you feeling today, still very sore?

Ernie Guevara 04-01-2010 05:10 AM

Re: Nik
 
Rise and shine Nik!!! I was wondering the same as Scott, how are you feeling today bud?

Nik Nichols 04-01-2010 06:18 AM

Re: Nik
 
[QUOTE=Scott Jenkins;762083]When you get a pain on those lifts you gotta back off , I know its hard and I seem to push on and make it worse also. Still a great weight there Nik, well done for getting that 195lb.

How you feeling today, still very sore?[/QUOTE]

[QUOTE=Ernie Guevara;762097]Rise and shine Nik!!! I was wondering the same as Scott, how are you feeling today bud?[/QUOTE]

Hey fellas. Feeling good. shoulder pain all bet gone. I have some DOMS from the last couple of days. But nothing out of the ordinary, just real sore. I'm not really conserned about yesterday. My head was not in it. That is why I didn't do well. I guess I can blame a bit on fatigue from the day befor, but 90% of it was in my head. So no worries at all. It doesn't bother me.

Really on maxes it is hard to compare with everyone else. I mean everyone is at a different weight so there isnt the same comparison ans a times workout. In a timed workout we are all after the same thing. So if I don't hit a weight it is personal. Yae I didn't pr, but I don't pr every time.

I think I will take it easy and work the crap out of DU's today.

Scott Jenkins 04-01-2010 06:30 AM

Re: Nik
 
Your right there Nik, its all a personal battle with the heavy weights, I still should be hitting higher at my weight although pleased to be throwing more than BW overhead now.

Kill those double unders today Nik, think rhythm and relax into it.

Nik Nichols 04-01-2010 06:36 AM

Re: Nik
 
[QUOTE=Scott Jenkins;762135]Your right there Nik, its all a personal battle with the heavy weights, I still should be hitting higher at my weight although pleased to be throwing more than BW overhead now.

Kill those double unders today Nik, think rhythm and relax into it.[/QUOTE]

Thats it exactly. No pressure on the DU'd just volume. I am still tucking my feet. But I can get them. I need to get my form right and stop wasting energy, but when I can get them in bigger groups I'll take it. I see it es evolution. If I can get good at tucking rthen the next step is to not tuck. Kind of like the link you showed me about the DU's.

How did you get your feet straight? legs straight? You were tucking too.

Scott Jenkins 04-01-2010 06:51 AM

Re: Nik
 
[QUOTE=Nik Nichols;762139]Thats it exactly. No pressure on the DU'd just volume. I am still tucking my feet. But I can get them. I need to get my form right and stop wasting energy, but when I can get them in bigger groups I'll take it. I see it es evolution. If I can get good at tucking rthen the next step is to not tuck. Kind of like the link you showed me about the DU's.

How did you get your feet straight? legs straight? You were tucking too.[/QUOTE]

I just suddenly realised that even though I was getting sets of 50 double unders that it was leaving me totally breathless to do anything else afterwards and needed a more efficient way. When I first switched it was hard to get them strung together at all and I started learning the straight leg bounce with singles then slowly sped the rope up and jumped higher. Took me about 2 months of doing the straight leg bounce to get my numbers back up to where I was with tuck jumping. Like everything in this game its all about drillilng and drilling and drilling, be good for your DU's and your recovery to just concentrate on this today.

Nik Nichols 04-02-2010 08:56 AM

Re: Nik
 
"Tabata Something Else"

pullups 95(looking foer over 100, but last sets I died and only got 5 reps. 97reps is my best)
pushups 82
situps 86
squats 70

total 303. Not my best.

Scott Jenkins 04-03-2010 12:40 AM

Re: Nik
 
[QUOTE=Nik Nichols;762726]"Tabata Something Else"

pullups 95(looking foer over 100, but last sets I died and only got 5 reps. 97reps is my best)
pushups 82
situps 86
squats 70

total 303. Not my best.[/QUOTE]

Those pull ups are huge Nik, if that was fat bar you have it conquered!!

I noticed that when I do pull ups on a straight bar I jump and grab real narrow , whereas the handles on my globo bar are far apart, tried jumping and grabbing wide on the straight bar yesterday and it felt better. Just checking you dont do the same. Not that you pull ups need to get any stronger. :D

Nik Nichols 04-03-2010 07:09 AM

Re: Nik
 
[QUOTE=Scott Jenkins;763021]Those pull ups are huge Nik, if that was fat bar you have it conquered!!

I noticed that when I do pull ups on a straight bar I jump and grab real narrow , whereas the handles on my globo bar are far apart, tried jumping and grabbing wide on the straight bar yesterday and it felt better. Just checking you dont do the same. Not that you pull ups need to get any stronger. :D[/QUOTE]

No that was the shot bar yesterday. I can reach it. The big bar I have to get on a bench and then get in place. I was chasing numbers yesterday and lost. My tabatta scores have dropped bad. That is 100reps less then last time.

Nik Nichols 04-03-2010 07:16 AM

Re: Nik
 
Some one correct me if I'm wrong, today is a mile, 3/4of a mile. 1/2 mile and lap right?

Ernie Guevara 04-03-2010 07:20 AM

Re: Nik
 
[QUOTE=Nik Nichols;763088]Some one correct me if I'm wrong, today is a mile, 3/4of a mile. 1/2 mile and lap right?[/QUOTE]

You r correct sir, u drop a lap on each.

Scott Jenkins 04-03-2010 07:27 AM

Re: Nik
 
Or you could say:

4 laps
rest 3 mins
3 laps
rest 2 mins
2 laps
rest 1 min
1 lap

Looking at your tabata scores are you sure you counted your squats correct as you can do more than 8 or 9 in 20 seconds right?

Nik Nichols 04-03-2010 05:45 PM

Re: Nik
 
[QUOTE=Scott Jenkins;763092]Or you could say:

4 laps
rest 3 mins
3 laps
rest 2 mins
2 laps
rest 1 min
1 lap

Looking at your tabata scores are you sure you counted your squats correct as you can do more than 8 or 9 in 20 seconds right?[/QUOTE]

I did more then that on squats, it was arround 16 or 15 per round on squats. I hope I screwed up my count because my score sucked compared to last time!


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