Re: Nik
 

Nice pullups and sick job on todays WOD. Your doing some great stuff here and making awesome gains pretty consistently:highfive:!

Re: Nik
 

[QUOTE=Nik Nichols;651612]Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

CFWU x3 with 40 lbs
MU's GHD's

rounds 8 plus thrusters and cleans
I thought I could get10 rounds, but I was going to slow from the start. Thrusters were cleand from the ground and un broken but slow, like 2 greaths inbetween reps.
Cleans were fast and strong, sumos were in 5's.

last time I got 8 rounds solid.[/QUOTE]

A PR NIk, you should be very pleased, those sumo's are always hell on that one. Also you had to clean the bar every time, my rack has a platform at waist level and shoulder level so I could break my sets without having to clean anything, made it easier.

Re: Nik
 

[QUOTE=Scott Jenkins;652045]A PR NIk, you should be very pleased, those sumo's are always hell on that one. Also you had to clean the bar every time, my rack has a platform at waist level and shoulder level so I could break my sets without having to clean anything, made it easier.[/QUOTE]

You did *****ing what? hahaha. Take the bar from the floor from now on Scott, be a man. Use the rack for something extremely heavy but not 95lbs. It'll make you a better CFer for sure. When I started this I never, ever had a rack everything was cleaned from the ground. It's a massive incentive to not drop the bar and it teaches you to suck it up. If you don't suck it up then it simply means you need to do more reps than necessary but who cares about that?

Re: Nik
 

[QUOTE=Leon Robotham;652051]You did *****ing what? hahaha. Take the bar from the floor from now on Scott, be a man. Use the rack for something extremely heavy but not 95lbs. It'll make you a better CFer for sure. When I started this I never, ever had a rack everything was cleaned from the ground. It's a massive incentive to not drop the bar and it teaches you to suck it up. If you don't suck it up then it simply means you need to do more reps than necessary but who cares about that?[/QUOTE]

See this is why I need to train at an affiliate more often, this is the sort of telling off I want!! That really made me laugh, and it will definately stick in my mind now, what a lazy basterd with my cosy rack, suck it up Jenkins!!! . No more excuses I can make room if need be.

What about max weight overhead for singles like SP 1-1-1-1-1-1, do you use a rack then?

Re: Nik
 

[QUOTE=Scott Jenkins;652059]See this is why I need to train at an affiliate more often, this is the sort of telling off I want!! That really made me laugh, and it will definately stick in my mind now, what a lazy basterd with my cosy rack, suck it up Jenkins!!! . No more excuses I can make room if need be.

What about max weight overhead for singles like SP 1-1-1-1-1-1, do you use a rack then?[/QUOTE]


haha

I use a rack for the example above now but in the past it just sucked to be me. I only got access to a rack full time in Feb (when we opened the Faktory). Been CFing 3.5 years now, everything was power cleaned up until then unless I was at kempies and before that it was all KBs.

Re: Nik
 

[QUOTE=Scott Jenkins;652045]A PR NIk, you should be very pleased, those sumo's are always hell on that one. Also you had to clean the bar every time, my rack has a platform at waist level and shoulder level so I could break my sets without having to clean anything, made it easier.[/QUOTE]
I'm happy enough, but i paced myself to much, i know I could have pushed harder, but I didn't wanrt to burnout at the end, I just feel like I didn't push hard enough. I was on the under doing it side instead of the over doing it side. But I'm happy with the little progress.
So when it comes up again I will be hitting you up to clean the weight.
[QUOTE=Leon Robotham;652051]You did *****ing what? hahaha. Take the bar from the floor from now on Scott, be a man. Use the rack for something extremely heavy but not 95lbs. It'll make you a better CFer for sure. When I started this I never, ever had a rack everything was cleaned from the ground. It's a massive incentive to not drop the bar and it teaches you to suck it up. If you don't suck it up then it simply means you need to do more reps than necessary but who cares about that?[/QUOTE]

From the ground. you are right, there was no way I was putting the bar down once I got it up there. It really was incintive to get the sets done.

Re: Nik
 

[QUOTE=Jesse Emers;651792]Nice pullups and sick job on todays WOD. Your doing some great stuff here and making awesome gains pretty consistently:highfive:![/QUOTE]

Thanks Jesse, I'm looking forward to the challenge...or am I?

Re: Nik
 

[QUOTE=Nik Nichols;652180]I'm happy enough, but i paced myself to much, i know I could have pushed harder, but I didn't wanrt to burnout at the end, I just feel like I didn't push hard enough. I was on the under doing it side instead of the over doing it side. But I'm happy with the little progress.
So when it comes up again I will be hitting you up to clean the weight.

From the ground. you are right, there was no way I was putting the bar down once I got it up there. It really was incintive to get the sets done.[/QUOTE]

Yeah, did not even know it was cheating using a rack, guess thats my bodybuilding backgrounds fault.. Always go for burn out Nik, whether 5 minutes or 10 minutes in you should be feeling dead, if Id stopped halfway through yesterday I still would of been hurting, remember Monty? he sneaks back in when your not looking.

Re: Nik
 

Monty is one sneaky SOB.

Re: Nik
 

[QUOTE=Scott Jenkins;652191]Yeah, did not even know it was cheating using a rack, guess thats my bodybuilding backgrounds fault.. Always go for burn out Nik, whether 5 minutes or 10 minutes in you should be feeling dead, if Id stopped halfway through yesterday I still would of been hurting, remember Monty? he sneaks back in when your not looking.[/QUOTE]

I don't think it is cheating at all, I have never heard that it was. I was Monty. It was all me. Next time it is all or nothing. I was gaming.

Re: Nik
 

10:00 break, just streched and preped for ''Nate''. Forgot to post this mornings challenge workout

7:00am
for time
20 burpees
3 rounds
560m run(guessed the distance, the guts of 800m rought)
10 reps C&J 130lbs
20 burpees

time 22:42

Re: Nik
 

Well done Nik, not your favourite workout and you got it done, even if Monty was in control. You should get yourself in the queue for programming the weekly challenge, I think the next 3 challenges are already booked by Jesse, Richard and Bert.

Re: Nik
 

[QUOTE=Scott Jenkins;652305]Well done Nik, not your favourite workout and you got it done, even if Monty was in control. You should get yourself in the queue for programming the weekly challenge, I think the next 3 challenges are already booked by Jesse, Richard and Bert.[/QUOTE]

2nd that!

Re: Nik
 

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
70lbs Dumbbell
proper HSPU's

10rounds 1 MU
first 2 rounds I got them in a row.

last time was 5 rounds 1 MU

Re: Nik
 

Nice job on the challenge workout Nik, it was a bastard! Nice job on Nate too! Running Grace and Nate in the same day:notworth:, thats alot of work man.

I posted next weeks challenge in my log.

Re: Nik
 

[QUOTE=Nik Nichols;652460]"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
70lbs Dumbbell
proper HSPU's

10rounds 1 MU
first 2 rounds I got them in a row.

last time was 5 rounds 1 MU[/QUOTE]

Double PR!!!! :pepper::pepper:

Fantastic work NIk, after hitting the challenge in the morning as well, I have my work cut out tomorrow to catch you

Re: Nik
 

OH crap, I made a mistake, I only got 9 rounds and 1 MU, I don't know where I got 10 round from at all.

Re: Nik
 

[QUOTE=Nik Nichols;652551]OH crap, I made a mistake, I only got 9 rounds and 1 MU, I don't know where I got 10 round from at all.[/QUOTE]

Quality score mate. How were the 2 pood swings?

Re: Nik
 

[QUOTE=Leon Robotham;652559]Quality score mate. How were the 2 pood swings?[/QUOTE]
Unbroken, hard. I ended up yelling on the last5 couple of reps to get them done. 2 pood is at my limit. I can only just get it going.

Re: Nik
 

Great improvement on Nate nik! I knew u were gonna do much better this time. Did u Kip on the muscle ups?

Re: Nik
 

[QUOTE=Ernie Guevara;652580]Great improvement on Nate nik! I knew u were gonna do much better this time. Did u Kip on the muscle ups?[/QUOTE]

Thanks Ernie. Do not yet, I haven't tried to learn it, I'm working on false grip and staying on the rings for more then one go.

Re: Nik
 

3:00 break.
3x3 deadlift 275lbs
3 MU's for fun.

Re: Nik
 

[QUOTE=Nik Nichols;652589]Thanks Ernie. Do not yet, I haven't tried to learn it, I'm working on false grip and staying on the rings for more then one go.[/QUOTE]

Nik your crazy! Once you get that kip on the MUs, your scores are going to skyrocket. It should be a priority!

Re: Nik
 

[QUOTE=Jesse Emers;652743]Nik your crazy! Once you get that kip on the MUs, your scores are going to skyrocket. It should be a priority![/QUOTE]

HAHAHA why am I crazy? As for the MU's I want to be able to pull into a fals grip from a hang, and do multipal MU's deadhang. I want the basics down befor I try to kip and go faster. I'm afraid if I work the kip first , the rest will be frogotten for speed. ( really I know that is what will happen) Do you think my plan is wise? Or am I over thinking it. Brady thinks I should work the kip to. But I gave him the same argument.


Oh you call me crazy?! I saw the madness you drempt up for the challenge, I think you are the pot and I'm the kettel.:rofl:

I'm itching for the challenge, but will be resting today.

Re: Nik
 

Good call on the rest day Nik. I would say start kipping immediately and the false grip/consecutives will come in time just by doing the workouts. I don't have much experience with training anyone but myself, but it seems to make sense to me. I think your progress will be slower the way you are doing it because it requires alot of strength development along with technique. Kipping is all technique and you'll get stronger while practicing it.

Re: Nik
 

I agree with Jesse on this Nik. As a matter of fact I never new I could do a dead hang muscle up until like a month ago! I learned he false grip by practicing the kipping muscle ups. All the pullups we do get u strong enough to develop the deadhang muscleup. Especially u with all that pullup strength. And remember it's about speed and intensity when the AMRAP in 20 minutes wods come up.

Re: Nik
 

Guess I'd be the outlier here to say learn deadhang, but I'm a bit retentive about doing things "right" or the hard way!

Of course I am nowhere near a muscle up, so :rofl:

Re: Nik
 

[QUOTE=Jesse Emers;653077]Good call on the rest day Nik. I would say start kipping immediately and the false grip/consecutives will come in time just by doing the workouts. I don't have much experience with training anyone but myself, but it seems to make sense to me. I think your progress will be slower the way you are doing it because it requires alot of strength development along with technique. Kipping is all technique and you'll get stronger while practicing it.[/QUOTE]

[QUOTE=Ernie Guevara;653161]I agree with Jesse on this Nik. As a matter of fact I never new I could do a dead hang muscle up until like a month ago! I learned he false grip by practicing the kipping muscle ups. All the pullups we do get u strong enough to develop the deadhang muscleup. Especially u with all that pullup strength. And remember it's about speed and intensity when the AMRAP in 20 minutes wods come up.[/QUOTE]

[QUOTE=Camille Lore;653174]Guess I'd be the outlier here to say learn deadhang, but I'm a bit retentive about doing things "right" or the hard way!

Of course I am nowhere near a muscle up, so :rofl:[/QUOTE]
You all make good points. What keeps coming back to me is I still cannot ''climb'' into a fals grip from a hang, so I don't even think I can kip a MU without it. So I will be working to get the false grip down. I can get it fine from a standing position it is just figuring it out. Once I get that all else is fine. I get that I got the deadhang down. I get that then it is just kip practice and I think my kip will transfer easy enough.

any thoughts on that?

Re: Nik
 

[QUOTE=Nik Nichols;652296]10:00 break, just streched and preped for ''Nate''. Forgot to post this mornings challenge workout

7:00am
for time
20 burpees
3 rounds
560m run(guessed the distance, the guts of 800m rought)
10 reps C&J 130lbs
20 burpees

time 22:42[/QUOTE]

[QUOTE=Jesse Emers;653077]Good call on the rest day Nik. I would say start kipping immediately and the false grip/consecutives will come in time just by doing the workouts. I don't have much experience with training anyone but myself, but it seems to make sense to me. I think your progress will be slower the way you are doing it because it requires alot of strength development along with technique. Kipping is all technique and you'll get stronger while practicing it.[/QUOTE]

I have to agree with this. Crack on and get to learning the kip or should I say apply the kip because you can already do it. It won't take you long before you've got it working for MUs.

Re: Nik
 

Overhead Squat 3-3-3-3-3 reps

1. 125lbs
2. 135lbs
3. 135lbs
4. 145lbs
5. 150lbs

last time max
9105
115
125
135 old PR

I had no choise to come up tonight and get this done or not workout. It really felt good. Active shoulders, good depth, I still had gas in the tank. I looked at my last max and thought 125 was a good place to start.

Thanks again Jesse on the max rep set up, it is continually working.

Re: Nik
 

Great early PR Nik it still must of been yesterday for you, hopefully I can get this done tomorrow as its beasting time for me at the clas tonight.

Re: Nik
 

[QUOTE=Nik Nichols;653498]Overhead Squat 3-3-3-3-3 reps

1. 125lbs
2. 135lbs
3. 135lbs
4. 145lbs
5. 150lbs

last time max
9105
115
125
135 old PR

I had no choise to come up tonight and get this done or not workout. It really felt good. Active shoulders, good depth, I still had gas in the tank. I looked at my last max and thought 125 was a good place to start.

Thanks again Jesse on the max rep set up, it is continually working.[/QUOTE]


Another PB :highfive:

Re: Nik
 

Great work Nik! Nothing like some good OHSs.

Re: Nik
 

[QUOTE=Scott Jenkins;653545]Great early PR Nik it still must of been yesterday for you, hopefully I can get this done tomorrow as its beasting time for me at the clas tonight.[/QUOTE]


Eh you can fit it in any where, it is a max, do it as part of a warmup on another wod,or strenth training on a metcon day, but you already know that. Go tear it up a Essex tonight. Have they posted the wod yet?

[QUOTE=Leon Robotham;653552]Another PB :highfive:[/QUOTE]


Thanks Leon, I was glad for it.
[QUOTE=Jesse Emers;653565]Great work Nik! Nothing like some good OHSs.[/QUOTE]


Thanks Jesse, I had more in me, but I was going off that old pr, so I didn't know. Plus the last time I OHS was that WOD that is a run then OHS's, and somthing was up with my left wrist, I had to bring my hans in close together to beable to not have pain, I ended uo making my shoulder joint sore doing it.

So I was unsure about the max. Ended up good.

Re: Nik
 

Yes , see if I can put it in with the weekly challenge or tomorrow Nik.

Today at class :-

50K Hang Power Clean
50K Push Press in a tabata mash up

2 mins rest

4 rounds:
20 KB Swings 24k
7 burpees

Re: Nik
 

[QUOTE=Scott Jenkins;653716]Yes , see if I can put it in with the weekly challenge or tomorrow Nik.

Today at class :-

50K Hang Power Clean
50K Push Press in a tabata mash up

2 mins rest

4 rounds:
20 KB Swings 24k
7 burpees[/QUOTE]


Swing/burpee combos are the business, I love em!!

Re: Nik
 

[QUOTE=Leon Robotham;653719]Swing/burpee combos are the business, I love em!![/QUOTE]

Thats why this one rung a bell, 'The Welcome', swings followed by burpees but with no rest from the metcon with the ring dips. Yep its gonna hurt.

Re: Nik
 

[QUOTE=Scott Jenkins;653814]Thats why this one rung a bell, 'The Welcome', swings followed by burpees but with no rest from the metcon with the ring dips. Yep its gonna hurt.[/QUOTE]


For sure, it'll be all about the burpees! Tonights workout for the class is max pull-ups x 2 5 min rest between then run 400m 5 rft 10 swing 1.5 pood, 10 box jump, 30in. Should be fun, with a capital F.U ;)

Re: Nik
 

[QUOTE=Scott Jenkins;653716]Yes , see if I can put it in with the weekly challenge or tomorrow Nik.

Today at class :-

50K Hang Power Clean
50K Push Press in a tabata mash up

2 mins rest

4 rounds:
20 KB Swings 24k
7 burpees[/QUOTE]

[QUOTE=Leon Robotham;653817]For sure, it'll be all about the burpees! Tonights workout for the class is max pull-ups x 2 5 min rest between then run 400m 5 rft 10 swing 1.5 pood, 10 box jump, 30in. Should be fun, with a capital F.U ;)[/QUOTE]


Yikes those both look deadly!!

Re: Nik
 

challenge workout''Jesse''
4 Rounds for time of:
12 Bodyweight Back Squats
14 Single Arm Power Snatch w/ 75lb DB or 2 pood KB
100ft Walking Lunges w/ 55lb DB or 1.5 pood KB

squats @ 165lbs(BW 162)
one arm barbbell snaches at 75lbs
lunges 55lbs

time 31:49

I'm wrecked.