Re: Nik
 

a.m. warm up
30 reps all
GHD's
back ext 25lbs plate
pushups
abmatt situps 35pound plate over head
OHS's with bar only

Re: Nik
 

That's a typical Nik am warm up, tells me your feeling better I hope?

Re: Nik
 

[QUOTE=Scott Jenkins;866544]That's a typical Nik am warm up, tells me your feeling better I hope?[/QUOTE]

Ah you know me to well! Shoulder is still sore but easing up a bit. I got a couple of good night sleep for me, I have to take the truck back to the dealier today at my 10:00 break and have them clean it for me and fix a couple of minor thing I don't like and pick it up at 3:00, so breaks are gone today as far as workouts go.

But yea feeling better. Gwetting things in hand now. Still have some things I need to do money wise. To afford the truck i need to pay off a couple of credit cards and I will be parting out my old car to racers for the money. I can make more money that way then prading it in on the truck. If they gave me $1000 on the car it would only lowere my payment by $20 a month.

I part out my car for WAY more money and use it wisely I'll be in a better position.

So thing are getting less stressful. We are still working on setting up the new shop so work is still a bit of a mess and our gym is still not 100% set up, but coming along. Stuff like that. Doing good thank God.

Re: Nik
 

[QUOTE=Nik Nichols;866561]Ah you know me to well! Shoulder is still sore but easing up a bit. I got a couple of good night sleep for me, I have to take the truck back to the dealier today at my 10:00 break and have them clean it for me and fix a couple of minor thing I don't like and pick it up at 3:00, so breaks are gone today as far as workouts go.

But yea feeling better. Gwetting things in hand now. Still have some things I need to do money wise. To afford the truck i need to pay off a couple of credit cards and I will be parting out my old car to racers for the money. I can make more money that way then prading it in on the truck. If they gave me $1000 on the car it would only lowere my payment by $20 a month.

I part out my car for WAY more money and use it wisely I'll be in a better position.

So thing are getting less stressful. We are still working on setting up the new shop so work is still a bit of a mess and our gym is still not 100% set up, but coming along. Stuff like that. Doing good thank God.[/QUOTE]

Great to hear Nik, loads of positivity flowing from you now will get you back on track in no time at all and it sounds like a good idea with the money, you would hardly notice the $20 a month, whereas used wisely it will be great help.

I reckon it was definately all this stress affecting your sleep which in turn affects your eating and training and recovery.

Re: Nik
 

[QUOTE=Scott Jenkins;866565]Great to hear Nik, loads of positivity flowing from you now will get you back on track in no time at all and it sounds like a good idea with the money, you would hardly notice the $20 a month, whereas used wisely it will be great help.

I reckon it was definately all this stress affecting your sleep which in turn affects your eating and training and recovery.[/QUOTE]

Agree with you. Getting all this setteled and back into some sort of rotune will be great.

Re: Nik
 

I have no real idea of what is actually going on behind all of these things, but I'm glad to see you're doing better. Hang in there, and let yourself relax back into your workouts and stay healthy!

Re: Nik
 

[QUOTE=Shannon Mullens;866577]I have no real idea of what is actually going on behind all of these things, but I'm glad to see you're doing better. Hang in there, and let yourself relax back into your workouts and stay healthy![/QUOTE]

Thanks, it seem like if it can go wrong it is, but it isn't getting me down, just gives me stress.

Re: Nik
 

Todays workout.

Deadlift
2 sets 5 reps @ 210lbs and 190lbs

Press

2 sets 5 reps @ 90lbs and 90lbs

Todays lifts were lighter as a kind of deload day.

Cash out was Run 2 400ms easy
1 800m for time
time 3:19 Road course.

Thyen 50m broad jump with as few reps as posible 18reps or jumps

Re: Nik
 

Liking the structure Nik, you got your lifting and some running done, be good to see the weights going up as deload day must of been hard for you.

Re: Nik
 

[QUOTE=Scott Jenkins;866918]Liking the structure Nik, you got your lifting and some running done, be good to see the weights going up as deload day must of been hard for you.[/QUOTE]

Funny you should say that. I was giving out big at the presses. Mumbling about not even warm up and wantin g to lift heavy,but if I'm going to do this I guess I need to follow it as best I can and see the progress.

Yesterday should have been a rest day, but Brady wants to have weekends off, so for now were are going to try a 5on2off. But I see needing a break once it really pushes into the heavy.

Man I have been waiting for Nancy, that is a great workout. I know you have class and will make it up, but I have a love hate for that workout. I really love it when my OHS are good. I may have to try and sneek that in over the weekend if at all posible!

Re: Nik
 

[QUOTE=Nik Nichols;866934]Funny you should say that. I was giving out big at the presses. Mumbling about not even warm up and wantin g to lift heavy,but if I'm going to do this I guess I need to follow it as best I can and see the progress.

Yesterday should have been a rest day, but Brady wants to have weekends off, so for now were are going to try a 5on2off. But I see needing a break once it really pushes into the heavy.

Man I have been waiting for Nancy, that is a great workout. I know you have class and will make it up, but I have a love hate for that workout. I really love it when my OHS are good. I may have to try and sneek that in over the weekend if at all posible![/QUOTE]

Just like you, Nik, deload just seems to be worthless to me, if you going to not go close to your maximum its almost as if your better off resting the movement, but they who programme obviously know more than me.

Yeah Nancy is a great one, I am going to take a bar outside tomorrow unless it is raining, the rain dont bother me but they probably dont want there equipment getting wet. Only done it on the treadmill so should be interesting free running. Hope you find the time to get it done.

Re: Nik
 

[QUOTE=Scott Jenkins;866940]Just like you, Nik, deload just seems to be worthless to me, if you going to not go close to your maximum its almost as if your better off resting the movement, but they who programme obviously know more than me.

Yeah Nancy is a great one, I am going to take a bar outside tomorrow unless it is raining, the rain dont bother me but they probably dont want there equipment getting wet. Only done it on the treadmill so should be interesting free running. Hope you find the time to get it done.[/QUOTE]

Right on on the deload, but like you said, I don't know how that kind of programming works, but they have proven results, so I'll grit my teeh and endure it for the cycle and move on after.

I was thinking that if I get a chance to do Nancy I'll take a bar to the track, that would be a blast.

Re: Nik
 

[QUOTE=Nik Nichols;866961]Right on on the deload, but like you said, I don't know how that kind of programming works, but they have proven results, so I'll grit my teeh and endure it for the cycle and move on after.

I was thinking that if I get a chance to do Nancy I'll take a bar to the track, that would be a blast.[/QUOTE]

Yes you definately should endure it, you got the deload over with now so its got to be some good heavy days coming.

The track will be great, I will be using the round the block route outside the gym, rain or not the bars going outside as I want to compete on level ground!!!

Re: Nik
 

[QUOTE=Scott Jenkins;866967]Yes you definately should endure it, you got the deload over with now so its got to be some good heavy days coming.

The track will be great, I will be using the round the block route outside the gym, rain or not the bars going outside as I want to compete on level ground!!![/QUOTE]

Sounds good. I never had the plesure of the tread mill in a metcon, it doesnt sound fun, but it gets the job done. I'd hate trying to pace on a tread mill with out the visual of the distance.

Re: Nik
 

[QUOTE=Nik Nichols;866974]Sounds good. I never had the plesure of the tread mill in a metcon, it doesnt sound fun, but it gets the job done. I'd hate trying to pace on a tread mill with out the visual of the distance.[/QUOTE]

The treadmill chases you along at the pace you need to get a pr, I always set it on pr pace and leave it running while I jump off and hit the OHS or whatever else there is, it does mean some nasty painful workouts but still is nothing like the old videos where people run out of gyms that I really like the look of.

Re: Nik
 

[QUOTE=Scott Jenkins;866981]The treadmill chases you along at the pace you need to get a pr, I always set it on pr pace and leave it running while I jump off and hit the OHS or whatever else there is, it does mean some nasty painful workouts but still is nothing like the old videos where people run out of gyms that I really like the look of.[/QUOTE]

Sounds painfull, but like I said it gets it done, and that is what counts.

Re: Nik
 

10:00 break 15min rolling left glute and just above the glute. ( I was on the phone wile I was rolling and didn't track time. )

Re: Nik
 

Buy-in: Jump rope, 5:00
I did 39DU in a row then had the worst trouble doing singles. After all jump ropes being DUs I couldnt slow down enough to time singles. I didcross over jumps and du's.
603 WOD

5 rounds for time, 30 squats + 20 KB swings (Russian, 24K/16K) + 10 pull-ups

time 8:34 all sets un broken, I caught myself going a bit slow on the first set of squats, but picked it up.


Cash out: Jump around a bunch. Find something outside to jump on, or over. Do that a bunch of times, or until it stops being fun.


Did some box jumps, nailed a 38in jump

Missed 3 time on a 44in, I landed the second one but I was two far back wards to stay up. Third try I thought I had it and right foot slipped off and banged my shin. So close.

Then in front of our build is a 2 to 3 foot wall we jumped on and over and ect, just jumping.

Re: Nik
 

[QUOTE=Nik Nichols;867072] Did some box jumps, nailed a 38in jump

Missed 3 time on a 44in, I landed the second one but I was two far back wards to stay up. Third try I thought I had it and right foot slipped off and banged my shin. So close.

Then in front of our build is a 2 to 3 foot wall we jumped on and over and ect, just jumping.[/QUOTE]

Holy :censored:. This is insane. And awesome. And insanely awesome. Go you!!!!

Re: Nik
 

[QUOTE=Shannon Mullens;867103]Holy :censored:. This is insane. And awesome. And insanely awesome. Go you!!!![/QUOTE]

HAHA yea little shorty has some spring.

Re: Nik
 

3:00 break

10min 2 reps on the min every min 2 muscleups with 8pound chain arround my waist

firsty muscle up dead hang, second kip with wrist flick

Missed 2 sets so it took 12 trys to get 10 solid sets. Felt really good wvwn with the extra weight.

the misses I think were more on not being focused and a little fatigued. The last few(3or4) sets the first MU was low in the transition, i had to fight a bit to get into it.

Re: Nik
 

I did the mobility workout yesterday night, it was rough, that was the feet bottoms together weighted knees and lay back. Did pretty well but I couldn't relax into it 100%.

rolling my glutes on the bar was rough.


This morning I did 30 min streching my legs on a stool all in 2 or 3 min sessions. Calf streches, hip streches quad streches.

Re: Nik
 

Those muscle ups sound great with the chain , going to make the normal ones easy after that. You going to still hit Nancy this weekend?

Re: Nik
 

[QUOTE=Scott Jenkins;867573]Those muscle ups sound great with the chain , going to make the normal ones easy after that. You going to still hit Nancy this weekend?[/QUOTE]

Couldn't do Nancy, I had the bar ect, but there was so much going on that it really was imposible. Cathy fell in love with the truck this weekend and was gon in both sat and sun. Best I could do was the Mobility workout.

Did you do that weighted leg lay back thing? Rolling my legs like that with the bar wes rough.

Re: Nik
 

A.M. warm up
30 reps each
GHD's
Back ext no weight(to lazy to get a weight)
abmatt situps with 45pound plate over head
regular chest to deck pushups.

Re: Nik
 

I cant quite remember all the stuff from Mwod over the weekend, a lot of it gets repeated now so I generally pick out the ones that hurt me the most, especially the one where you sit on the hockey ball and cross the leg over the other one, hurts in a beyond hurting feeling that one. The calve stuff today is pretty painful also.

Re: Nik
 

[QUOTE=Scott Jenkins;867819]I cant quite remember all the stuff from Mwod over the weekend, a lot of it gets repeated now so I generally pick out the ones that hurt me the most, especially the one where you sit on the hockey ball and cross the leg over the other one, hurts in a beyond hurting feeling that one. The calve stuff today is pretty painful also.[/QUOTE]

Yea, today will be rolling my calf on a bar bell with my weight vest on my leg!

Re: Nik
 

[QUOTE=Nik Nichols;867823]Yea, today will be rolling my calf on a bar bell with my weight vest on my leg![/QUOTE]

Reckon you might not need the vest, its gonna make you feel sick, I used a cardboard tube on its own with no extra weight.

Re: Nik
 

[QUOTE=Scott Jenkins;867830]Reckon you might not need the vest, its gonna make you feel sick, I used a cardboard tube on its own with no extra weight.[/QUOTE]

I'll try it out with out it and see how it goes, you are probably right.

Re: Nik
 

10:00 break, Mobility workout #85

I didn't weight rolling my calfs. I rolled on a barbell, it was really painfull on the outside calf area, on the meat of the calf I crossed my legs and used the weight of one leg on the other leg
2:30 each side
1:00 each side working my inner shin with the ball and rocking my foot back and forth.
2:00 each side rolling front hip on base ball
3min squat against the wall pushing knees out.


Scott you were right, weighting the calfs would have been unbareable.

Re: Nik
 

All depends on how much of a mess we got in that area Nik, I done what you done and weighed my leg down with the other leg and it was enough, enough to make me show the pain face!!

Re: Nik
 

Warmup 20 each
pullups (dead hang)
pushups (Chest to deck)
abmatt situps feet together, thumbs on chest
squats

Deadlift
2sets 5 reps
210lbs,190lbs

press
2 sets 5 reps
90lbs both sets(oops)

suitcase deadlift 3set 5 reps
5reps left hand 5 reps right hand equals 1 set
115lbs first two sets
145lbs last set

joged a 220m did 10DUs joged 220m back, not timed

Re: Nik
 

3:00 break

only had time for a quick set of 6 HSPU's.

Re: Nik
 

How you feeling the new programming and have your energy levels come back up yet. Dont forgot we got a meeting with 15 HSPU's by the end of the year.

Re: Nik
 

[QUOTE=Scott Jenkins;868216]How you feeling the new programming and have your energy levels come back up yet. Dont forgot we got a meeting with 15 HSPU's by the end of the year.[/QUOTE]

I was just gong o ask the same thing, how are you liking the new programming? What are you doing for your metcon endurance?

Re: Nik
 

[QUOTE=Scott Jenkins;868216]How you feeling the new programming and have your energy levels come back up yet. Dont forgot we got a meeting with 15 HSPU's by the end of the year.[/QUOTE]
I'm working on the HSPU's dont think I forgot the race to 15. It is tough with all the press right now, but I still hit it when I can to keep the movement up.

The new programming is hard to keep up with. It is light right now and that is tough to deal with. Bit we are adding 5 pounds every session which is 4 times a week. So I am doing the best I can to stick with it. By next week it will get real heavy, so I need to hang on till then and I will be more happy.

[QUOTE=Ernie Guevara;868226]I was just gong o ask the same thing, how are you liking the new programming? What are you doing for your metcon endurance?[/QUOTE]

We are doing shorter metcons. 4 times a week. More running which I like. Today is a run instead of a metcon. The metcons are really good though. I have found that the shorted metcon I can push harder and not break. I havent broke a set yet, so my times are reflecting speed or reps, not breaks. It reall is building confidence.

My shoulder is SLOWLY getting better. Still sore a bit, so I'm still taking it easy on the extras. No oly work at all so far.

Re: Nik
 

That sounds all positive Nik, stick with it, one week and you will be lifting heavy and that is no time whatsoever, think of this week as getting your body as prepped as possible for some PR's. Glad to hear the shoulders improving.

Re: Nik
 

[QUOTE=Scott Jenkins;868276]That sounds all positive Nik, stick with it, one week and you will be lifting heavy and that is no time whatsoever, think of this week as getting your body as prepped as possible for some PR's. Glad to hear the shoulders improving.[/QUOTE]

In the program they said it is going to be light and that we are supose to be focusing on perfect form, so they are working us in the right direction. It is so hard to be here right now, but I understand it.

Yea, the shoulder is coming alog slowly, but coming along thanks.

Re: Nik
 

I hate working lighter than I know I can. Yesterday I did my WOD with 135lbs on the deadlift, even though I probably could have hit it with 155 and my own PR is 230. BUT...making sure your form is good will prevent problems later on, and well - lifting light/decent preps for lifting heavier, which preps for lifting even heavier, which leads to PRs.

Stick to it, and then you'll lift even heavier AND have ridiculous jumping and MU and pull-up (and all that other stuff) ability too. And then I'll be greeeeeeeen with envy. (Like this --> :D )

Re: Nik
 

[QUOTE=Shannon Mullens;868292]I hate working lighter than I know I can. Yesterday I did my WOD with 135lbs on the deadlift, even though I probably could have hit it with 155 and my own PR is 230. BUT...making sure your form is good will prevent problems later on, and well - lifting light/decent preps for lifting heavier, which preps for lifting even heavier, which leads to PRs.

Stick to it, and then you'll lift even heavier AND have ridiculous jumping and MU and pull-up (and all that other stuff) ability too. And then I'll be greeeeeeeen with envy. (Like this --> :D )[/QUOTE]

I'm trying to do just that, but you know yourself it isn't easy. Thanks and I hope you are green, I hope to make alot of people green.;)