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

Nik Nichols 07-15-2010 06:33 AM

Re: Nik
 
[QUOTE=Scott Jenkins;811258]I reckon if you manage 10 x 400m runs today Nik thats a 4k run covered.[/QUOTE]

Yea, I was trying to figure out about how many run's I'll get . I tell you they come up with some stuff to worry about. The run will be a run, the only thin for me is it is supose to be 99 c 212F temp today. But the thing is how the heck to you time this thing?

I know I'm not the smartest there is so I'm trying to figure out how to time it. I don't want to do math on the track trying to recover. I mean run, double the time, ok. Reset timer to time the next run double it , add it to the first time, repeat till you reach 20 min? What the heck. Someone dumb this down for me!

Nik Nichols 07-15-2010 06:57 AM

Re: Nik
 
Morning warm up

30 GHD
30 Back ext 40lbs
30 abmatt situps 25lbs plate( I honestly couldn't be bothered with the 45lbs plate)
10 OHS with bar
10 FS with bar
10 OHS with bar.

It already is freaking humid!!

Scott Jenkins 07-15-2010 07:50 AM

Re: Nik
 
I am guessing that your average run is going to be not far away from 1 minute 30 seconds so whenever you finish a run just add that on to what the time says and rest until then. Either that or get Brady just take the stopwatch.

55 male competitors at the weekend, its gonna be a great one Nik.

Nik Nichols 07-15-2010 08:10 AM

Re: Nik
 
[QUOTE=Scott Jenkins;811346]I am guessing that your average run is going to be not far away from 1 minute 30 seconds so whenever you finish a run just add that on to what the time says and rest until then. Either that or get Brady just take the stopwatch.

55 male competitors at the weekend, its gonna be a great one Nik.[/QUOTE]

Yea, I got the run rest part, but asdding up multipul runs to 20 min wile my brain is fried will suck. You know how I screw things up like that. Either I'll run two runs and add it up to 20 min or run for 40 min thinking it is 20min!!


Your comp line up looks good, I don't know many, just the ones on the board here, but that alone looks to be great fun and a real challenge. I know there are others too that are tough by the way you guys have talked.

Scott Jenkins 07-15-2010 09:16 AM

Re: Nik
 
[QUOTE=Nik Nichols;811360]Yea, I got the run rest part, but asdding up multipul runs to 20 min wile my brain is fried will suck. You know how I screw things up like that. Either I'll run two runs and add it up to 20 min or run for 40 min thinking it is 20min!!


Your comp line up looks good, I don't know many, just the ones on the board here, but that alone looks to be great fun and a real challenge. I know there are others too that are tough by the way you guys have talked.[/QUOTE]

You will have to manage best you can with the running Nik, there's no easy way to manage that one, just remember run & rest for equal amounts of time for know more than 20 minutes.

There's some unknowns and some already strong proven athletes in there so its a good challenge, and dont worry about my effort, I want it badddd Nik, this mans coming with me, we should get some T's with him on saying Bring It!!!! :stir:

Laurie Smith 07-15-2010 09:31 AM

Re: Nik
 
[QUOTE=Nik Nichols;811080]Yep, it is that or a 5K run.

I'm nervous for the workout. I want it posted now.[/QUOTE]

You just HAD to mention running didn't you!! We all have Nik to thank for today's wod!! :rofl:

Nik Nichols 07-15-2010 11:42 AM

Re: Nik
 
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

I got 6 runs in. All though on the 5th run the last 100m or so, My calf cramped up again. I started to walk but ran it in kind of limping. Then the last run was easy just to try to strech it out, no real push on the last one.

Saying that, the first runs were fun, agony, but fun. i was suprised with the first one.

1. 1:22
2. 1:35
3. 1:40
4. 1:50
5. 2:00 (Cramp)
6. 2:15(cramp slow jog)

Great workout aside from the heat and cramp.

We hag a bottle of ice water and towles to cool off ,and a some gatorade and smart water, so I was as careful as I coud be, I just cramped.

Nik Nichols 07-16-2010 06:48 AM

Re: Nik
 
am warm up
30 reps each
GHD's
back ext 40lbs (oh hams and glutes and calf)
abmatt situps un anchored 45lbs plate over head
Camille pushups (sets of 10)
10 OHS's with bar
10 FS with bar
10 OHS's with bar.

5 reps deadlift with 95lbs (what was left on the bar) just to test my calf. Felt fine for deads.

Calf is still sore, but I'm not limping today but barely.

Nik Nichols 07-16-2010 06:50 AM

Re: Nik
 
[QUOTE=Scott Jenkins;811393]You will have to manage best you can with the running Nik, there's no easy way to manage that one, just remember run & rest for equal amounts of time for know more than 20 minutes.

There's some unknowns and some already strong proven athletes in there so its a good challenge, and dont worry about my effort, I want it badddd Nik, this mans coming with me, we should get some T's with him on saying Bring It!!!! :stir:[/QUOTE]
A shirt with the stirry man would be great!! How are you feeling today?
[QUOTE=Laurie Smith;811398]You just HAD to mention running didn't you!! We all have Nik to thank for today's wod!! :rofl:[/QUOTE]

I told you!! You are welcome by the way!

Heavy to day!!

Scott Jenkins 07-16-2010 07:09 AM

Re: Nik
 
[QUOTE=Nik Nichols;811464]For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

I got 6 runs in. All though on the 5th run the last 100m or so, My calf cramped up again. I started to walk but ran it in kind of limping. Then the last run was easy just to try to strech it out, no real push on the last one.

Saying that, the first runs were fun, agony, but fun. i was suprised with the first one.

1. 1:22
2. 1:35
3. 1:40
4. 1:50
5. 2:00 (Cramp)
6. 2:15(cramp slow jog)

Great workout aside from the heat and cramp.

We hag a bottle of ice water and towles to cool off ,and a some gatorade and smart water, so I was as careful as I coud be, I just cramped.[/QUOTE]

Great to see you back hitting main site Nik and taking all the right precautions with the water etc. Fast first run also, good work. I thought it would be 5-7 runs and without the cramp you might of had 7.

Im feeling good for tomorrow, I really want it and I am gonna do everythinig possible to give myself a shot at winning. There's an over 38's class which I am not entering , decided on the open class, no way are they putting us in with the oldies mate.... not until I am at least 60 anyways.


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