Re: Nik
 

Wow- that is an incredible improvement, Nik!

Re: Nik
 

[QUOTE=Nik Nichols;656699]Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips
WU as usual
time 17:00 even

LAST TIME 25:17!!

I thought I was sucking this one up pretty bad, I didn't check my time from befor till after the WOD. I fell under the weight a bunch of times, at least 7 misses, but didn't count. I could pull the weight fine but would collapse in the squat at the bottom. I got it under controll in the end of the second round.

Crossfit LA said to scale it to get it done in 17 min cutoff, I was suprised to see my time, it felt longer.
Thanks Brady for pulling me off the ground and back to the bar for another rep. You really pushed me through it!![/QUOTE]

Strong work fella, that's a huge PB.

From your description it sounds like you could have been pulling the bar too high and allowing it to crash down onto you causing the instability at the bottom of the squat. Try to meet the bar when pulling under and ride down slightly if you need to. That might help but if not then post some vid so we can see.

Re: Nik
 

Sick improvement Nik. Like you said, your strength and form have improved, but I'll bet that your drive and intensity has improved alot since then as well. Your attacking these workouts like you have nothing to lose.:cool:

Re: Nik
 

[QUOTE=Camille Lore;656799]Wow- that is an incredible improvement, Nik![/QUOTE]

hanks, like jesse said it was a bit of all, strenth, skil, intinisity.

[QUOTE=Leon Robotham;656841]Strong work fella, that's a huge PB.

From your description it sounds like you could have been pulling the bar too high and allowing it to crash down onto you causing the instability at the bottom of the squat. Try to meet the bar when pulling under and ride down slightly if you need to. That might help but if not then post some vid so we can see.[/QUOTE]

No, I was recieving the bar low and good, It was more that I was going to low in the squat, I was not tight I just let it keep going to the point of no return. Well as best as I could tell wile doing it. So I refocused on squeezing at the bottom and I was ok, fatigue got me off my form.

[QUOTE=Jesse Emers;656869]Sick improvement Nik. Like you said, your strength and form have improved, but I'll bet that your drive and intensity has improved alot since then as well. Your attacking these workouts like you have nothing to lose.:cool:[/QUOTE]


That is the idea, just keep going and get one more, not doing sets or trying to rest to long of at all. The dips I would go till I couldnt, take 3 breaths and go till i couldnt, no sets.

Re: Nik
 

[QUOTE=Nik Nichols;656699]Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips
WU as usual
time 17:00 even

LAST TIME 25:17!!

I thought I was sucking this one up pretty bad, I didn't check my time from befor till after the WOD. I fell under the weight a bunch of times, at least 7 misses, but didn't count. I could pull the weight fine but would collapse in the squat at the bottom. I got it under controll in the end of the second round.

Crossfit LA said to scale it to get it done in 17 min cutoff, I was suprised to see my time, it felt longer.
Thanks Brady for pulling me off the ground and back to the bar for another rep. You really pushed me through it!![/QUOTE]

Crushed your PR there Nik!! I agree with Leon about meeting the bar as pulling it higher than needed is also going to waste a lot of energy. I still have not got this mastered.

Re: Nik
 

[QUOTE=Scott Jenkins;657101]Crushed your PR there Nik!! I agree with Leon about meeting the bar as pulling it higher than needed is also going to waste a lot of energy. I still have not got this mastered.[/QUOTE]

I think I may have just burned out at that point and form on the catch, or maybe like you said I was pulling to hard because I was tired, instead of relying on form I was trying to pull more. The pull was easy, the catch was hard, more skill work for me.

Re: Nik
 

10:00 break
worked on cleans some, did a couple of reps of the bear complex to get a feel for it.

ring plank holds 1:00 each side and front 3:00 total.
ring plank progressions front and back.

Re: Nik
 

5K run

time 26:04. No PR, I didnt even look, I have run it alot faster, I am happy with the run, I know that sound strange.
I pushed really hard, used the down hills to my advantage instead of using them as a break. Dug hard up the hills. I don't know why I was slower, I just was.

Re: Nik
 

Your previous was 26:05. Sounds like you did pretty well :)

Re: Nik
 

Is that a PR then if your last time was 26.05 Nik? Whether it was or not you still pushed very hard , shows your feeling good when you can let loose on those downhill portions.

Re: Nik
 

[QUOTE=Brady Herrin;657440]Your previous was 26:05. Sounds like you did pretty well :)[/QUOTE]
Thanks Brady, I thought i had done better.
[QUOTE=Scott Jenkins;657465]Is that a PR then if your last time was 26.05 Nik? Whether it was or not you still pushed very hard , shows your feeling good when you can let loose on those downhill portions.[/QUOTE]

Yea, I guess it is by 1 second. Yey the down hills were fun, but I knew I had ti do some digging back up them after, so i was trying to squeeze out what I could down hill.

Re: Nik
 

[QUOTE=Nik Nichols;657469]Thanks Brady, I thought i had done better.

Yea, I guess it is by 1 second. Yey the down hills were fun, but I knew I had ti do some digging back up them after, so i was trying to squeeze out what I could down hill.[/QUOTE]

Well thats a PR then Nik, good work. No hills for me today, just a button and a TV screen for company, hate those treadmills but at least it was near a toilet. :o

Re: Nik
 

Nice run Nik. I hope mine feels as good as yours did... not looking forward to it.

Re: Nik
 

[QUOTE=Nik Nichols;656999]
No, I was recieving the bar low and good, It was more that I was going to low in the squat, I was not tight I just let it keep going to the point of no return. Well as best as I could tell wile doing it. So I refocused on squeezing at the bottom and I was ok, fatigue got me off my form.

[/QUOTE]

Ahh i'm with you, all sorted now then.

you still pb'd on the run fella.

Re: Nik
 

Let's build up the hype

WEEKLY CHALLENGE

For time

2 rounds
7 bear complexes @ 62.5kg/135lbs
15 ring dips (strict)
2 rounds
7 sdhp @ 62.5kg/135lbs
30 double unders

- 1 bear complex = power clean, front squat, push press, back squat, push press.
- front/back squat & push press can be performed as a thruster.
- barbell can rest anywhere but on the floor, if you drop it there's a penalty of 20 air squats
- no kipping allowed on the ring dips
- let's try to keep those elbows high on the sdhp's !

TIME 21:48 5 penaltys on the brae.

Ok the bear was rough on the front squats and push press.
dips were good, but broken, real broken

sumos were really hard, 135 is imposible for me. I got it just above nip height, that was all i could pull.

DU's were broken from singles to 4 in a row. Horrible.

Re: Nik
 

[QUOTE=Nik Nichols;656999]hanks, like jesse said it was a bit of all, strenth, skil, intinisity.



No, I was recieving the bar low and good, It was more that I was going to low in the squat, I was not tight I just let it keep going to the point of no return. Well as best as I could tell wile doing it. So I refocused on squeezing at the bottom and I was ok, fatigue got me off my form.




That is the idea, just keep going and get one more, not doing sets or trying to rest to long of at all. The dips I would go till I couldnt, take 3 breaths and go till i couldnt, no sets.[/QUOTE]

[QUOTE=Nik Nichols;657550]Let's build up the hype

WEEKLY CHALLENGE

For time

2 rounds
7 bear complexes @ 62.5kg/135lbs
15 ring dips (strict)
2 rounds
7 sdhp @ 62.5kg/135lbs
30 double unders

- 1 bear complex = power clean, front squat, push press, back squat, push press.
- front/back squat & push press can be performed as a thruster.
- barbell can rest anywhere but on the floor, if you drop it there's a penalty of 20 air squats
- no kipping allowed on the ring dips
- let's try to keep those elbows high on the sdhp's !

TIME 21:48 5 penaltys on the brae.

Ok the bear was rough on the front squats and push press.
dips were good, but broken, real broken

sumos were really hard, 135 is imposible for me. I got it just above nip height, that was all i could pull.

DU's were broken from singles to 4 in a row. Horrible.[/QUOTE]


That plus a 100 squats couldn't have been fun, nice time mate. 135's a large chunk of your bwt so that's cracking

Re: Nik
 

Nik nice job on getting through that challenge workout. Not to mention a 5k PR earlier in the day:highfive:. I didn't realize it until Leon brought it up but that 135 is a big chunk of your BW to be doing bear complexes with.

Re: Nik
 

[QUOTE=Jesse Emers;657699]Nik nice job on getting through that challenge workout. Not to mention a 5k PR earlier in the day:highfive:. I didn't realize it until Leon brought it up but that 135 is a big chunk of your BW to be doing bear complexes with.[/QUOTE]

yea, 30 lbs short of bodyweight, but the bear, as hard as it was, wasn't as bad as the sumos. It took all I had with a big explosive hip drive to get the bar above my nips. So I realy didn't get the sumos like I should have. I had good form, hip, elbows up ect, but it just wouldn't go higher.

Which shows I need to work on shoulders more.

Oh and I didn't do thrusters, it was front squat then PP. After yesterdays Elizabeth, my quads were sore.
Anyway, I burned alot of time resting in the rack and back squat position trying to get focused on the next bit. Really I did my resting there. when I dropped the bar, I went straight into air squats, and went right at the bar.

I like the bear, fresh and with only the bear to do, it would be great fun.

Re: Nik
 

[QUOTE=Nik Nichols;657714]yea, 30 lbs short of bodyweight, but the bear, as hard as it was, wasn't as bad as the sumos. It took all I had with a big explosive hip drive to get the bar above my nips. So I realy didn't get the sumos like I should have. I had good form, hip, elbows up ect, but it just wouldn't go higher.

Which shows I need to work on shoulders more.

Oh and I didn't do thrusters, it was front squat then PP. After yesterdays Elizabeth, my quads were sore.
Anyway, I burned alot of time resting in the rack and back squat position trying to get focused on the next bit. Really I did my resting there. when I dropped the bar, I went straight into air squats, and went right at the bar.

I like the bear, fresh and with only the bear to do, it would be great fun.[/QUOTE]

With sdhp it's all about hip drive, with enough pop you should only need a slight pull to get to extension. Again it's a large chunk of your bodyweight but i'd still be focussing on hip drive

Re: Nik
 

You have hit the challenge already Nik, same day as a 5k run. Fantastic work getting through that at your BW, should give me some tips as by the weekend I might weigh the same as you.

How was the 2nd bear complex after the ring dips?

Re: Nik
 

[QUOTE=Nik Nichols;657550]Let's build up the hype

WEEKLY CHALLENGE

For time

2 rounds
7 bear complexes @ 62.5kg/135lbs
15 ring dips (strict)
2 rounds
7 sdhp @ 62.5kg/135lbs
30 double unders

- 1 bear complex = power clean, front squat, push press, back squat, push press.
- front/back squat & push press can be performed as a thruster.
- barbell can rest anywhere but on the floor, if you drop it there's a penalty of 20 air squats
- no kipping allowed on the ring dips
- let's try to keep those elbows high on the sdhp's !

TIME 21:48 5 penaltys on the brae.

Ok the bear was rough on the front squats and push press.
dips were good, but broken, real broken

sumos were really hard, 135 is imposible for me. I got it just above nip height, that was all i could pull.

DU's were broken from singles to 4 in a row. Horrible.[/QUOTE]

Way to push it Nik ! 5k followed by the challenge is definitely making you rest like a baby today I hope :D

Re: Nik
 

[QUOTE=Leon Robotham;657827]With sdhp it's all about hip drive, with enough pop you should only need a slight pull to get to extension. Again it's a large chunk of your bodyweight but i'd still be focussing on hip drive[/QUOTE]
I was really going for the hip drive, but it gust wouldn't come any higher. But I'm not complaning.
[QUOTE=Scott Jenkins;657846]You have hit the challenge already Nik, same day as a 5k run. Fantastic work getting through that at your BW, should give me some tips as by the weekend I might weigh the same as you.

How was the 2nd bear complex after the ring dips?[/QUOTE]
Yea, I was wondering where you would end up at if you didn't start eating again. For me the rings didnt really affect the bear, it really was a pleasant break even though my dips were all broken up from the bear, I pushed every rep take 2 breaths and go.
[QUOTE=Richard Vanmeerbeek;657937]Way to push it Nik ! 5k followed by the challenge is definitely making you rest like a baby today I hope :D[/QUOTE]


Geez, like I could do anything today after all that. :rofl:

Re: Nik
 

[QUOTE=Nik Nichols;658089]I was really going for the hip drive, but it gust wouldn't come any higher. But I'm not complaning.
:[/QUOTE]

Nope good time mate. I'm going to hit this one again in the future but I might just scale the load up to 75kg to see what it felt like to be you :D

Re: Nik
 

[QUOTE=Leon Robotham;658185]Nope good time mate. I'm going to hit this one again in the future but I might just scale the load up to 75kg to see what it felt like to be you :D[/QUOTE]

Right... next time.

Re: Nik
 

Clean and Jerk 1-1-1-1-1-1-1 reps
1. 155
2. 165
3. 165
4. 165
5. 165
6. 170
7. 175

no pr on 1 rep max. but more total weight.

Last night was my 5year wedding anniversrey, we went and had a few drinks, then came home and were up till 12:30. Martin got up at 6am, so I'm running on fumes.

I am glad to get up here and get the lift done. It felt really good, I'm happy with it. Off to breakfast now, I'm starving.

Re: Nik
 

Congratulations on the wedding anniversary Nik!

Good lifting there especially after the bear complexes and the whole challenge yesterday.

Re: Nik
 

Congratulations fella.

Solid lifting mate, what is your C&J PB?

Re: Nik
 

Hey Nik, I see you're still hittin' it hard as usual. Wish I could be doin the same. I'm laid up now from work for four weeks. Had my hernia surgery on Thursday. Not sure how long til I can get back to working out. I'm sure it will be very slow goin for quite awhile though. I'll keep tabs on ya now and then, just to make sure you're not slackin'. haha.

Re: Nik
 

[QUOTE=Scott Jenkins;658477]Congratulations on the wedding anniversary Nik!

Good lifting there especially after the bear complexes and the whole challenge yesterday.[/QUOTE]
Thanks Scott, 5 years is a long time to putup with me!!

[QUOTE=Leon Robotham;658486]Congratulations fella.

Solid lifting mate, what is your C&J PB?[/QUOTE]

I have gotten 185 up, I probably could have challenged that weight if I hadn't goe out the night befor, but it was worth it, we had a great time.

[QUOTE=Brad Rasmussen;658674]Hey Nik, I see you're still hittin' it hard as usual. Wish I could be doin the same. I'm laid up now from work for four weeks. Had my hernia surgery on Thursday. Not sure how long til I can get back to working out. I'm sure it will be very slow goin for quite awhile though. I'll keep tabs on ya now and then, just to make sure you're not slackin'. haha.[/QUOTE]

I hope the operation went well, just focus on getting better, we will be here when you can hit it again.

Re: Nik
 

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep
time 31:14, burpees were the weekness, my legs got so sore and fulol of lactic acid it was hard to move.

What a workout!!:run:

Re: Nik
 

Nice job on that workout Nik. It looks like it hurts pretty bad. I'm both very excited and scared to do this one.

Re: Nik
 

[QUOTE=Nik Nichols;658834]Thanks Scott, 5 years is a long time to putup with me!!
[/QUOTE]

Yeah and its a long time to put up with me, I just turned and asked how long we been married to my wife and she said after giving me a you should know look 5 years next May!! Our wives must be very strong minded to put up with both of us Nik!!

[QUOTE=Nik Nichols;658836]6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep
time 31:14, burpees were the weekness, my legs got so sore and fulol of lactic acid it was hard to move.

What a workout!!:run:[/QUOTE]

This workout looks horrible , was thinking about getting it done this afternoon but after the challenge would not do it justice, 150 burpees and a mile and half running is not joke. Great work Nik.

Re: Nik
 

[QUOTE=Nik Nichols;658836]6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep
time 31:14, burpees were the weekness, my legs got so sore and fulol of lactic acid it was hard to move.

What a workout!!:run:[/QUOTE]

This one looks horrendous, good going mate. Burpees are just the worse ever :eek:

Re: Nik
 

[QUOTE=Nik Nichols;658834]

I have gotten 185 up, I probably could have challenged that weight if I hadn't goe out the night befor, but it was worth it, we had a great time.

.[/QUOTE]

Glad to hear it fella

Re: Nik
 

[QUOTE=Jesse Emers;658838]Nice job on that workout Nik. It looks like it hurts pretty bad. I'm both very excited and scared to do this one.[/QUOTE]


Man, what is it about burpees that hurt so bad?
[QUOTE=Scott Jenkins;658867]Yeah and its a long time to put up with me, I just turned and asked how long we been married to my wife and she said after giving me a you should know look 5 years next May!! Our wives must be very strong minded to put up with both of us Nik!!

This workout looks horrible , was thinking about getting it done this afternoon but after the challenge would not do it justice, 150 burpees and a mile and half running is not joke. Great work Nik.[/QUOTE]
AHHAHA, you kind of did that to yourself, I know that look well. Yea you have Cathy to a ''T''. She is strong, I don't know how or why she puts up with me, I really don't care, just glad she does!


I don't think doing burpees after the bear complex is a good idea, not to make any excuses, but I'm wondering if I'm still not recovered from it. My legs were so sore doring it. I have never had to step out of a burpee fromm the pushup, but I did on a few today. it was just getting my legs under me and getting up. Fun work out though. Oh and hitting the 1foot mark brings a whole new level to burpees, this is the second time I had done that.


[QUOTE=Leon Robotham;658870]This one looks horrendous, good going mate. Burpees are just the worse ever :eek:[/QUOTE]

Agreed. Like I said, what is it about burpees that make them so hard? They really are a strange thing. If I more understood how they worked on the body, maybe I could do them better. I guess I could throw them into the warm up a couple of time a week, wouldn't that be grand!?

Re: Nik
 

[QUOTE=Nik Nichols;658925]Man, what is it about burpees that hurt so bad?

AHHAHA, you kind of did that to yourself, I know that look well. Yea you have Cathy to a ''T''. She is strong, I don't know how or why she puts up with me, I really don't care, just glad she does!


I don't think doing burpees after the bear complex is a good idea, not to make any excuses, but I'm wondering if I'm still not recovered from it. My legs were so sore doring it. I have never had to step out of a burpee fromm the pushup, but I did on a few today. it was just getting my legs under me and getting up. Fun work out though. Oh and hitting the 1foot mark brings a whole new level to burpees, this is the second time I had done that.




Agreed. Like I said, what is it about burpees that make them so hard? They really are a strange thing. If I more understood how they worked on the body, maybe I could do them better. I guess I could throw them into the warm up a couple of time a week, wouldn't that be grand!?[/QUOTE]

It's just the range of motion that you have to take your body through, put em in ya warm-up and in a couple of weeks they'll be fine. I just dont like them at all. Evil things!

Re: Nik
 

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


BS 280lbs
SP 135lbs
DL 315lbs
total 720

last time
BS 275
sp 135
DL 275
total 685

I did the total yesterday, but this is the first chance to post it.

Re: Nik
 

[QUOTE=Nik Nichols;659753]"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


BS 280lbs
SP 135lbs
DL 315lbs
total 720

last time
BS 275
sp 135
DL 275
total 685

I did the total yesterday, but this is the first chance to post it.[/QUOTE]

Nice improvement on the DL Nik.

Re: Nik
 

[QUOTE=Leon Robotham;659773]Nice improvement on the DL Nik.[/QUOTE]

Thanks, I went at the total with 3 rep max. So I did 275 first pull, 315 on second pull, but I humped my back and stopped there. 315 is my max I think, or right there.

Re: Nik
 

[QUOTE=Nik Nichols;659753]"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


BS 280lbs
SP 135lbs
DL 315lbs
total 720

last time
BS 275
sp 135
DL 275
total 685

I did the total yesterday, but this is the first chance to post it.[/QUOTE]

Well done on getting 2 PR's on the total Nik, strong work. Good idea to back off when your back rounded!!