Re: Nik
 

3:00 break

messed with muscle ups and grip. also worked on handstands on paraletes. Just messing arround really.

Re: Nik
 

Much needed rest day forme. I thought I would log it so if I needed to look back it would be here.

Fishing with my son and dad this morning!!:kicking0:

Re: Nik
 

Enjoy the male bonding time Nik!!! I was kind of right on the bodyweight exercises for today lol. Lets see how it goes, my shoulders feel tore up from dt yesterday!

Re: Nik
 

Your muscles will be mending and growing all weekend while you rest. A wise man once said to me:- "Your muscles only get stronger when you are resting"

Have a great day out fishing with the family Nik and [B]NO[/B] looking for trees to do pull ups in!!!

Re: Nik
 

[QUOTE=Ernie Guevara;630960]Enjoy the male bonding time Nik!!! I was kind of right on the bodyweight exercises for today lol. Lets see how it goes, my shoulders feel tore up from dt yesterday![/QUOTE]
Thanks Ernie, I will have fun. Martin my 2 year old took his first fish off the hook, he loves it. Real out doors man. It will be good to fish with my dad again.

Kill the WOD for me.
[QUOTE=Scott Jenkins;630963]Your muscles will be mending and growing all weekend while you rest. A wise man once said to me:- "Your muscles only get stronger when you are resting"

Have a great day out fishing with the family Nik and [B]NO[/B] looking for trees to do pull ups in!!![/QUOTE]

Ok will do like you said, no working out, just fun, and rest. I'm already looking forward to Monday.

Martin wanted the dancing pepper so ...:pepper:

Re: Nik
 

Rest day again.
Man it will be hard to not find an excuse no to go for the wallballl, ghd, back ext WOD, the 10 rep setup looks real challenging.
just keeping my log up.

Fishing yesterday was great fun. My dad and son had a good time. We caught loads of perch to the delight of everyone.
Then when my wife got off work we went again, there is nothing like a 2 year olds laugh when catching a fish.

Re: Nik
 

I remember when my ancle took me fishing as a child , I laughed so loud when we caught the fish that one nearly went in my mouth, thats a story my mum tells often. Really glad you had a great day Nik, I bet you was still tired from all the fun at the end of the day.

On todays WOD I never rush back extensions or GHD's as thats dangerous for me so not sure how much it will get me, just have to go constantly like a machine for 20 minutes.

Re: Nik
 

Wow-you're resting? Look out all, he's going to come back with guns a blazin'!
:gunsmilie

Re: Nik
 

[QUOTE=Camille Lore;631891]Wow-you're resting? Look out all, he's going to come back with guns a blazin'!
:gunsmilie[/QUOTE]

YOU KNOW IT!!


10:00 break.
pistol practice
10 ghd situps
30sec plank hold on rings left, right, center.
clean progression 10 reps with bar.


It is extreemly humid. It will be a sweat fest today. the pullup bar is slick, I was going to whip out 20 c2b pullups but had to regrip every rep at the top of the pull, only go to 10.

Re: Nik
 

so I changed my mind and went with
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups C2B
10 Push-ups
15 Squats

20 rounds 5pullups
that is exactly what I did last time.

Squats were the slow part, they got to me in the middle, then I pushed to get faster, but they were the deciding factor for me.

Re: Nik
 

3:00 break
3 MU's (just to see how they felt)
clean progression x 10reps with bar.
false grip work.

Re: Nik
 

We will have to try doing a C2B Chelsea soon or next time Cindy comes up and just go on doing 1 round a minute as long as possible, should be horrible fun. Nice work matching that PR Nik.

Re: Nik
 

[QUOTE=Scott Jenkins;632892]We will have to try doing a C2B Chelsea soon or next time Cindy comes up and just go on doing 1 round a minute as long as possible, should be horrible fun. Nice work matching that PR Nik.[/QUOTE]

That sounds scary, but fun. Thanks on Cindy. The squats were a killer for me this time.

Re: Nik
 

the squats is what always kill me on cindy. I can never do them fast enough as i want!! I'm doing cindy today and shooting for 24 + rounds. I can't promise that all the pullups will be c2b though. My natural kip usually takes me c2b but they don't always go there when I'm going as fast as i can.

Re: Nik
 

[QUOTE=Ernie Guevara;632979]the squats is what always kill me on cindy. I can never do them fast enough as i want!! I'm doing cindy today and shooting for 24 + rounds. I can't promise that all the pullups will be c2b though. My natural kip usually takes me c2b but they don't always go there when I'm going as fast as i can.[/QUOTE]

Yea, the squats are a wierd movement in hih reps.

I made sure of the C2B yesterday just for my own satisfaction. I kept telling myself ''it is only 5 reps, you can hit all of them''. It may have slowed me down, I don't know, but I can feel it today, and that is what I wanted...till i saw todays WOD that is.

Re: Nik
 

[QUOTE=Nik Nichols;632986]Yea, the squats are a wierd movement in hih reps.

I made sure of the C2B yesterday just for my own satisfaction. I kept telling myself ''it is only 5 reps, you can hit all of them''. It may have slowed me down, I don't know, but I can feel it today, and that is what I wanted...till i saw todays WOD that is.[/QUOTE]

When I first started hitting C2B every time I missed touching my chest I had to re-do the rep as would be the standard at the qualifier, now luckily I never miss so its good.

Its going to be packed in my gym again Nik but tonight I have a 135lb bar flying up and down so it should keep everyone away.

Re: Nik
 

[QUOTE=Scott Jenkins;632998]When I first started hitting C2B every time I missed touching my chest I had to re-do the rep as would be the standard at the qualifier, now luckily I never miss so its good.

Its going to be packed in my gym again Nik but tonight I have a 135lb bar flying up and down so it should keep everyone away.[/QUOTE]

Hey, they should have sighned a waver when they joined the gym'' Mad crossfitter slinging weights for time, walk up to him at your own risk''

Re: Nik
 

[QUOTE=Nik Nichols;633014]Hey, they should have sighned a waver when they joined the gym'' Mad crossfitter slinging weights for time, walk up to him at your own risk''[/QUOTE]

3 young blokes asked if they could watch my workout after I explained Cindy to them yesterday and at about 5 minutes one said, "How long are you doing this for!!!", not surprised they was shocked as they walk around the gym in the evening and every 5 minutes or so one of them sits on a machine still talking to hes friends.

I might get some police tape and put it around my area tonight!!! 'DO NOT CROSS POLICE LINE'. :D

Re: Nik
 

[QUOTE=Scott Jenkins;633025]3 young blokes asked if they could watch my workout after I explained Cindy to them yesterday and at about 5 minutes one said, "How long are you doing this for!!!", not surprised they was shocked as they walk around the gym in the evening and every 5 minutes or so one of them sits on a machine still talking to hes friends.

I might get some police tape and put it around my area tonight!!! 'DO NOT CROSS POLICE LINE'. :D[/QUOTE]

HAHAHA!!! That would be great, i wish you would and take a video of it!! That should be on the main page. Or a tape that said ''Warning men at work, do not cross''.

Re: Nik
 

[QUOTE=Nik Nichols;633034]HAHAHA!!! That would be great, i wish you would and take a video of it!! That should be on the main page. Or a tape that said ''Warning men at work, do not cross''.[/QUOTE]

Even better - "HARD TRAINING IN PROGRESS - NO *****S"

Re: Nik
 

[QUOTE=Scott Jenkins;633038]Even better - "HARD TRAINING IN PROGRESS - NO *****S"[/QUOTE]

HAHA, nice!

Re: Nik
 

10:00 break

Getting ready for todays C&J's, warmed up to 135, it feels ok. I think i will be ok with the weight.

Played with trying to do a hand stand on paralletes from a tuck to rotating my body up, and legs up.

How the H*ll do you balance a handstand? I can kick up and I can stand at the wall for over a min. But freee hand stand I cannot ballance. How, how, how!!:ranting2:

Re: Nik
 

I read on here that you need to tighten your whole body to hold a handstand, I have tried loads and my best is about 5 seconds before I crash. I am sure somebody with experience or success will give you some tips Nik.

Re: Nik
 

If you really want better handstands Nik, just [B]keep[/B] trying. 5-10 minutes of handstand practice per day will do wonders and I can guarantee progress. If you have someone who knows what they are doing watch you, I'm sure that would help too.

Re: Nik
 

[QUOTE=Jesse Emers;633094]If you really want better handstands Nik, just [B]keep[/B] trying. 5-10 minutes of handstand practice per day will do wonders and I can guarantee progress. If you have someone who knows what they are doing watch you, I'm sure that would help too.[/QUOTE]

Thanks Jesse, I will make it one of my ''extras'' on break. I have always been able to kick up, I can hold a wabbley HS for a second and loose ballance,I can walk a few sloppy ''steps'' but holding a good handstand has always been out of reach. I will work on it. I don't have anyone to check my form, I need to video it I guess.

Should I kick up on a wall and try to pull away, or just kick up and try to hold free stand?

Re: Nik
 

[FONT="Garamond"][SIZE="3"]When I learned HEAD stands, which of course are worlds easier, I progressed by first doing them with the wall, then doing them with the wall but pushing OFF the wall after I was up there. Then I got into position and roll/kicked up while trying not to touch the wall except for a reference point now and then. After that, I didn't need the wall anymore. That progression helped me learn how to find the sweet spot of balance without external references. It just took awhile.
[/SIZE][/FONT]

Re: Nik
 

Kick up into freestanding HSs and if you can practice walking, that will really help too. I see that most people learning handstands can not walk on their hands. I've found that HS walking has really helped my stability, I even worked HS walks into some workouts before and they were fun!

Re: Nik
 

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.
CFWUx2 with 40 lbs
ring dips and pushups

5 rounds and 3 reps all though the second rep in the 6th round Brady said I didn't lock out.

10 min of handstand practice.


I finished the 5th round on the dot at the start of round 6 with out a break at all. It killed me.

Re: Nik
 

[QUOTE=Rachel Y. B. Lindsay;633125][FONT="Garamond"][SIZE="3"]When I learned HEAD stands, which of course are worlds easier, I progressed by first doing them with the wall, then doing them with the wall but pushing OFF the wall after I was up there. Then I got into position and roll/kicked up while trying not to touch the wall except for a reference point now and then. After that, I didn't need the wall anymore. That progression helped me learn how to find the sweet spot of balance without external references. It just took awhile.
[/SIZE][/FONT][/QUOTE]
I did 10 min like you by trying to kick off the wall, it was tough. I'll have to keep at it.
[QUOTE=Jesse Emers;633197]Kick up into freestanding HSs and if you can practice walking, that will really help too. I see that most people learning handstands can not walk on their hands. I've found that HS walking has really helped my stability, I even worked HS walks into some workouts before and they were fun![/QUOTE]

I will try to do it free of the wall. I can walk on my hands for about 3 maybe 4 steps. I will use that to try to keep my ballance. 10 min is a long time by the way.

Re: Nik
 

3:00 break
3 rounds
1 MU(working on grip and regrip, not so much the MU itself)
5 free handstands hold for as long as I can(seconds at best)
10 reps wide grip deadhang pullups C2B
5 HSPU for Rachel:rofl: I wish it were more then 5.

Re: Nik
 

Brave work with that 135lb's Nik, again with your bodyweight that is very impressive and 5 HSPU's is that your PR?

Re: Nik
 

[QUOTE=Scott Jenkins;633723]Brave work with that 135lb's Nik, again with your bodyweight that is very impressive and 5 HSPU's is that your PR?[/QUOTE]

Thanks Scott, I wish I could have gotten more rounds, but I finished the 5 round right at the start of the 6th round and didn't rest going in to it. I know lifting that heavy at my BW will get me stronger, so I really try not to scal if I can help it.

I have gotten 6 strict HSPU's, but after all the hand stand work I was lucky for 5. Also I did them more to mess with Rachel then anything else.


Up for the 10k I expect.

Re: Nik
 

[QUOTE=Nik Nichols;633783]Thanks Scott, I wish I could have gotten more rounds, but I finished the 5 round right at the start of the 6th round and didn't rest going in to it. I know lifting that heavy at my BW will get me stronger, so I really try not to scal if I can help it.

I have gotten 6 strict HSPU's, but after all the hand stand work I was lucky for 5. Also I did them more to mess with Rachel then anything else.


Up for the 10k I expect.[/QUOTE]

I went into my last round after just competing the one before and its so hard, I knew that I would not get another after how hard the 9th was.

You know I am up for the 10k, we have not had a 15k for ages :D

Re: Nik
 

[QUOTE=Scott Jenkins;633794]I went into my last round after just competing the one before and its so hard, I knew that I would not get another after how hard the 9th was.

You know I am up for the 10k, we have not had a 15k for ages :D[/QUOTE]

We do 15K's???? I have never seen one!

Re: Nik
 

[QUOTE=Nik Nichols;633800]We do 15K's???? I have never seen one![/QUOTE]

Just over a year ago they posted a 15k, I remember having to stop and stretch my hamstrings every 5 minutes towards the end, hard hard day that was.

Re: Nik
 

[QUOTE=Scott Jenkins;633804]Just over a year ago they posted a 15k, I remember having to stop and stretch my hamstrings every 5 minutes towards the end, hard hard day that was.[/QUOTE]

WOW, I would love a go at that, in that ''I will never servive this'' kind of way.

It took me 59min last time, and I walked a bit at the last. I hope to not have to stop and get a better time.

Re: Nik
 

[QUOTE=Nik Nichols;633807]WOW, I would love a go at that, in that ''I will never servive this'' kind of way.

It took me 59min last time, and I walked a bit at the last. I hope to not have to stop and get a better time.[/QUOTE]

If I had money to gamble I would put it on us both to get PR's today and good ones at that. Your going to bet under 55 minutes today Nik, just use that 'High Stepping Walk' :rofl:

Re: Nik
 

Right Scott! No stopping for me.

10:00 break
wide grip deadhang pullups C2B 13reps
5 free stand handstands for as long as I can hold.
10 reps hang power clean
wide grip pullups 9reps
5 handstand
5rep HPC 135.

Re: Nik
 

Nice work on the clean and jerks Nik! Proud of you for not scaling it!! I know it can get frustrating when you feel weight being too heavy but thats how you'll get stronger at it. I'll be doing it today. Hoping to get around the 8 round range since i have never done it before.

got a question for you guys, is a 10k 6.4 miles or 6.5 miles? I have been running my 5k's at 3.25 miles is that correct?

Re: Nik
 

Its 6.25 miles Ernie , your running to far :run: