Re: Nik
 

3:00 break cut short (again)

5:00min max res single start from a seated position muscle ups

13 reps.

Happy with that, I hoped for 2 a min but beat that.

Re: Nik
 

[QUOTE=Nik Nichols;1202768]
WOD
"Deadlift-Burpee"
5 rounds for time of:
5 Deadlift (125 / 84 kg)
10 Burpees

weight 125k 275 lbs

time 7:27

all unbroken but burpees were paced to much and took to long ''setting up'' on the dead lifts.[/QUOTE]

Amazing this was a CF games workout and I remember thinking that looks really tough. Decent time, would of put you in the mix back in 2008 Nik

Re: Nik
 

[QUOTE=Scott Jenkins;1202908]Amazing this was a CF games workout and I remember thinking that looks really tough. Decent time, would of put you in the mix back in 2008 Nik[/QUOTE]

Thanks Scott, but I could have gone faster. I did touch and go on the deads but was slow to set up to the bar, took my sweet time there but was able to go straight to the burpees and paced them to not be winded after so I would get straight to the bar.

It was fun and a good accessory work for deadlift. Not to heavy not to light.

Re: Nik
 

Rest day warm up
10 reps all
GHDs
situps
back ext
pushups
HSPUs
dead hang under hand grip pullups
squats
rolled my back 2:00min
piriformis 1:00min
hip flexers 1:00min
calf stretch 1:00min

Re: Nik
 

10:00 break
daily squat
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1
335lbs(151.9k) x1

all easy even with two truck coming during the session, I just left the bar racked and came back to it an s still got all reps easy.

I have a lunch meeting at Martins school so I will be out for lunch and no bench.

Re: Nik
 

Sometimes it's hard for me to get my head back in it if I get distracted.

Way to get it, even with the interruptions.

:run::run:

Re: Nik
 

[QUOTE=Vickie Ellickson;1203051]Sometimes it's hard for me to get my head back in it if I get distracted.

Way to get it, even with the interruptions.

:run::run:[/QUOTE]

Thanks, Sometimes it wrecks me( distractions) but today I was focused.

Re: Nik
 

3:00 break

bench press
bar x5
135lbs x1
185lbs x1
205lbs x4x5x5 (first set I hit the rack on the 4th rep and got rattled and stopped)

20 DUs just because I saw the rope.

Re: Nik
 

A.M. warm up
30 situps
10 HSPUs
30 squats
10 HSPUs
20 GHDs(forklifnt kind of hurts after a wile on the feet and rear end)
20 back ext
10 HSPUs
10 wide C2B dead hangs
30 push ups
10 close under hand dead hangs
10 HSPUs
10 C2B kipping pullups

same rolled and stretch 2:00min each
back
piriformis
hip flexers
calves

20 DUs

Re: Nik
 

10:00 break
daily squat
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1
340lbs(154.2k) x2

all easy, My back (middle to upper) tried to tighten up but did not, I figure I am a tiny bit dehydrated. Feeling good.

Re: Nik
 

Snatch(full)
95lbs x1x1x1
115lbs x1x1x1
125lbs x1x1
135lbs x1x1
140lbs(63.5k) x1x1

went well, WAY better then earlier in the week. My left elbow and shoulder were a little sore but not bad.

I slowed down alot on the first pull and really worked on getting full extension at the top and it made it alot better.

Front squat
135lbs x3
185lbs x3
215lb x3x3x3

all good and pretty easy. I held it here because it has been along time sense I last front squatted.

20 DUs just because.

rolled my back 2:00min for good measure.

Re: Nik
 

3:00 break
push press by 5 reps
bar
65lbs
85lbs
95lbs
115lbs
125lbs
135lbs

with 10 DUs inbetween sets.

Brady wanted to press so I just PPs it and did DUs.

Re: Nik
 

A.M. warm up
20 reps all
GHDs
back ext
situps
kipping pullups
situps
squats
pushups


2:00min ea exercises
back
piriformis
hip flexers
calf stretches

feeling a bit beat up, back is fatigued. Not bad but tired.

Re: Nik
 

10:00 break
daily squat
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1
340lbs(154.2k) x1

all good and ''easy'' reps.

Re: Nik
 

deadlift

135lbs x3
185lbs x3
235lbs x2
285lbs x1
315lbs x1
340lbs(154.2k) x1x1x1

legs were a bit shakey(quit a bit) but form was solid.

clean and jerk(full)
135lbs x3
165lbs x3
185lbs x1
195lbs x1xfxfxfxf

fails were a miss on the first a psyched out on the rest. Felt like my hams were not doing anything, just stood up with it. Ran long and not time for metcon.

Re: Nik
 

A.M. warm up
20 reps all
kipping pullups
pushups
situps squats

rolled my back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side
calf stretch 2:00min a side

feeling tired today, I have not been sleeping well lately.

Re: Nik
 

10:00 break
daily squat
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs x1
340lbs(154.5) x1

all easy, more mental then anything, once I got the bar on my back it was easy.

Re: Nik
 

EMOM for 20 min 4 reps front squat

with 190lbs(86.1k)

took 22plus min because I had a miss on 4th rep on set 12 or 13 so I made up that rep on the next min and I got a head rush when I unracked the weight on set 19 so I rested that to get the dizzy gone.

This was a truly diabolic workout. Scott was right it was all a mental battle. It was nasty!!

Re: Nik
 

[QUOTE=Nik Nichols;1203734]EMOM for 20 min 4 reps front squat

with 190lbs(86.1k)

took 22plus min because I had a miss on 4th rep on set 12 or 13 so I made up that rep on the next min and I got a head rush when I unracked the weight on set 19 so I rested that to get the dizzy gone.

This was a truly diabolic workout. Scott was right it was all a mental battle. It was nasty!![/QUOTE]

It is nasty, sounds like you had a proper battle and that is what this one is, well done Mr Nichols!!

Had a catch up and your squat is pushing up fast and you say easy on above my 1rm haha.

Re: Nik
 

[QUOTE=Scott Jenkins;1203771]It is nasty, sounds like you had a proper battle and that is what this one is, well done Mr Nichols!!

Had a catch up and your squat is pushing up fast and you say easy on above my 1rm haha.[/QUOTE]

Thanks Scott, your FS is way over my 1 rep so at the moment we are even on that.

Re: Nik
 

10/28/13
monday.


for time
15/12/9
FS with 95lbs
hand raise push ups
pullups

time under 4:00min

I did this at a new crossfit gym arround the corner and for got to get my time, but it was under 4:00 min. They just opened and this week atr doing free workouts. I went after work and was the only one to workout. But I did beat top time.

Re: Nik
 

A.M. warm up
10 reps all

GHDs
back ext
situps
HSPUs
squats
pushups
over hand dead hang pulups

rolled my back 2:00min
rolled piriformis 2:00min
rolled hip flexers 2:00min
calf stretch

Rough night, little sleep and I was running late so I had to cut the warm up. Legs are sore, left glute alot more sore then the other side.

Re: Nik
 

10:00 break
daily squat
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs xfx1
340lbs(154.2k) x1

hard, after yesterdays 80 front squats but got through it.

Re: Nik
 

Strict press
bar x10
95lbs x3
125lbs x1
130lbs x1
135lbs x1
140lbs x1

power snatch work
95lbs for who knows how many reps, over 10
125lbs for reps

no squat snatch as my legs are fried and it just did not work.

Brady wants to go to the new place for a free workout and I may go to that.

Re: Nik
 

Sounds like that EMOM ripped your quads apart. Do it once a week and it gets much better, i've hit it about 8 times now.

Re: Nik
 

[QUOTE=Scott Jenkins;1204045]Sounds like that EMOM ripped your quads apart. Do it once a week and it gets much better, i've hit it about 8 times now.[/QUOTE]

Yea, feeling it pretty bad but in a good way.

Re: Nik
 

10/29/13
tuesday

10 to 1
deadlift at 225lbs
GHD situps

time 7:30

Re: Nik
 

A.M. warm up

10 reps all
dead hang pullups
HSPUs
situps
squats pushups

2:00min each
rolled back
piriformis
hip flexers
calf stretch

No 10:00min break I was out of the shop.

Lunch will be lightish bench.

Re: Nik
 

daily squat
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs x1
340lbs(154.2k) x1

suprised at this. My legs are toast after the last two days. i was thinking of just hitting 285 for a few reps to try to stretch them out a little but it was all light. The 340 was solid and smooth.

bench
bar x10
135lbs x5
185lbs x5x5x5x5

easier weight better form.

Re: Nik
 

3:00 break
couch stretch with band 2:00min a side
ham stretch with band 2:00min a side

Re: Nik
 

Nik, just stopping by to be inspired. You're consistency is a motivator. Your squats are getting monstorous too. Great job!

Re: Nik
 

[QUOTE=Shane Atkinson;1204240]Nik, just stopping by to be inspired. You're consistency is a motivator. Your squats are getting monstorous too. Great job![/QUOTE]

Thank you Shane, squats are coming back up finally.

Re: Nik
 

A.M. warm up

30 situps
10 HSPUs
10 GHDs
10 back ext
10 wide C2B dead hangs 5/5 Just mental, I did not try.
30 squats
10 HSPUs
10 GHDs
10 back ext
10 close over hand dead hangs
10 HSPUs
10 GHDs
10 back ext
10 kipping pullups
30 push ups

rolled my back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side
calf stretch 2:00min a side

Little sleep again I am mentally fried.

Re: Nik
 

3:00 break
only time today I had to lift.

daily squat
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs x1
340lbs(154.2k) x1x1

not bad. I have alot going on right now with work and outside of work. Glad I got even this done today.

Re: Nik
 

A.M. warm up
20 situps
10 HSPUs
20 GHDs
20 back ext
10 HSPUs
10 close over hand dead hangs
20 squats
10 kipping pullups
20 pushups

rolled my back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side
calf stretch 2:00min a side

Re: Nik
 

10:00 break
daily squat
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs x1
340lbs(154.2k) x1

all good( I say that and on the 185lbs I rolled forward hard onto my toes.

Honestly I am real tired and it was tough to even go and squat and I had to talke myself into every rep and was fighting doubt on the last two reps but it went well(thank God) and I am happy.

Re: Nik
 

That's a heavy load when you're fighting doubt AND 300+ pounds. :) Way to go!

Re: Nik
 

Good mental work on the squat. Some of your warm ups are starting to look meatier than ever, sometimes they look like Filthy Fifty has been posted.

Re: Nik
 

[QUOTE=Vickie Ellickson;1204500]That's a heavy load when you're fighting doubt AND 300+ pounds. :) Way to go![/QUOTE]


thanks it was fun, it is funny how your ''think'' you can't but in reality you can and it is not that bad. Our brains think so little of what we really can do.


[QUOTE=Scott Jenkins;1204511]Good mental work on the squat. Some of your warm ups are starting to look meatier than ever, sometimes they look like Filthy Fifty has been posted.[/QUOTE]

Ha, thanks, I am just trying to cover my bases. I am not back to where I once was and I am not sure I will go there again. But I use to do weighted situps weighted GHDs and back ext for 30 reps all as part of my warm up. I have not done that in A LOOONG time.

Re: Nik
 

Quick one

5,4,3,2,1
power cleans with 165lbs(75k)
muscle ups

time 7:00 even

power cleans were 4/1(5th rep was a miss), f/2/2, 2/1, 2, 1
Mus were 4/1, 2/1/1, 2/1, 2, 1

not to bad as this is the first time I set up my rings for a go at full MUs and not seated strict.