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

Nik Nichols 02-01-2010 07:25 AM

Re: Nik
 
I just saw todays WOD and said to my computer screen''Oh man.''

The thrusters are 10lbs shy of my body weight. This will be a fun one. i expect my MU's to be on point. Thrusters will be tough, but I have been working on the breathing so they will be vary doable, and I have been needing to run.


On a personal note. I use to kind of look judging at the people I worked with about drama. I would think they had to be making some of it up, no one has that much crap going on. Well the last two to three weeks it has been me. All drama. all the time. From sickness to other crap.
Cathy has strepthroat, the flu, and some stomach bug. Her mom came down with the bug and was rushed to the hospital. ect,ect,ect.
Guy's leaving work, I am the only one left in the shop. Which gives me back my five day week, that is good.
I tell you the workout is a huge stress reliver, I look forward to being in the moment and focus is on the lift. Today too.

Nik Nichols 02-01-2010 09:19 AM

Re: Nik
 
10:00 break
warmup.
3set 10
backext 30lbs
pullups C2B(fat bar)
ring dips
squats
situps 45lbs plate overhead.

a few light thrusters and MU's.

Nik Nichols 02-01-2010 12:05 PM

Re: Nik
 
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

RX'd
time 22:01

I'm real happy with it.
thrusters were 3/2, 2/1/1/1, 2/2/1, 2/2/1, 3/2 also on thrusters it was 3 breaths in rack position befor next rep. It took time, but I kept it moving.

MU's were first 2 in a row, rest singles. Scott you were right, grip and shoulders gone from thrusters to rep MU's. MU's were not wrist flick.

Runs were as fast as I could go, I wanted to stop. But they were paced at an 8 min mile, so not bad.

The longest break was picking up the bar after the run, I did take a couple of 6count and go. That is the only part where monty got me even a little. Everything was to a 321go.

Jay Rhodes 02-01-2010 12:11 PM

Re: Nik
 
[QUOTE=Nik Nichols;733050]Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

RX'd
time 22:01

I'm real happy with it.
thrusters were 3/2, 2/1/1/1, 2/2/1, 2/2/1, 3/2 also on thrusters it was 3 breaths in rack position befor next rep. It took time, but I kept it moving.

MU's were first 2 in a row, rest singles. Scott you were right, grip and shoulders gone from thrusters to rep MU's. MU's were not wrist flick.

Runs were as fast as I could go, I wanted to stop. But they were paced at an 8 min mile, so not bad.

The longest break was picking up the bar after the run, I did take a couple of 6count and go. That is the only part where monty got me even a little. Everything was to a 321go.[/QUOTE]



155lb thrusters are the truth at our weight !
Nice work. You got me by a couple seconds. My muscle ups need work.
....and I hate treadmills.

Scott Jenkins 02-01-2010 12:32 PM

Re: Nik
 
Brilliant work today Nik, that some heavy work there. You done the MU's exactly the same as me with the first 2 consecutive then singles, they really got hard towards round 4 and 5. Again cracking time at your weight Nik, well done and lets hope our hip thrusters get a rest tomorrow.

Nik Nichols 02-01-2010 12:33 PM

Re: Nik
 
[QUOTE=Jay Rhodes;733057]155lb thrusters are the truth at our weight !
Nice work. You got me by a couple seconds. My muscle ups need work.
....and I hate treadmills.[/QUOTE]

Thanks Jay and welcome to the group. Yea 155 was for real, but a fun workout, I enjoyed the push. It also made the mu's seem way easy after the thrusters even though they were singles.

Nik Nichols 02-01-2010 12:34 PM

Re: Nik
 
[QUOTE=Scott Jenkins;733079]Brilliant work today Nik, that some heavy work there. You done the MU's exactly the same as me with the first 2 consecutive then singles, they really got hard towards round 4 and 5. Again cracking time at your weight Nik, well done and lets hope our hip thrusters get a rest tomorrow.[/QUOTE]

Thanks Scott, i kept telling myself'' I have maxed more then this'' so it kept me going. I was fun now that I'm looking back at it!

Laurie Smith 02-01-2010 12:44 PM

Re: Nik
 
I can't wait til I can do muscle-ups!! :weight_l: Nice work Nik!

Ernie Guevara 02-01-2010 12:51 PM

Re: Nik
 
Great job there Nik! Especially on not putting the bar down! That's my goal as well, don't wanna waste extra energy having to clean back up again. Your muscle ups are lookin better and better. Keep practicing them and you'll be fine. Looks like I'll be subbing with a 400 meter row for the runs and pullups and dips for muscle ups. It's pouring here and forecasted to rain up until tomorrow morning. Bummer.

Nik Nichols 02-01-2010 02:25 PM

Re: Nik
 
[QUOTE=Laurie Smith;733093]I can't wait til I can do muscle-ups!! :weight_l: Nice work Nik![/QUOTE]

Man it was fun, just keep pushing. I really did tell myself today''Embrace the pain''. Get through the thrusters and you will be fine. The rest is easy compared to it.

Nik Nichols 02-01-2010 02:27 PM

Re: Nik
 
[QUOTE=Ernie Guevara;733105]Great job there Nik! Especially on not putting the bar down! That's my goal as well, don't wanna waste extra energy having to clean back up again. Your muscle ups are lookin better and better. Keep practicing them and you'll be fine. Looks like I'll be subbing with a 400 meter row for the runs and pullups and dips for muscle ups. It's pouring here and forecasted to rain up until tomorrow morning. Bummer.[/QUOTE]

Man I'm sorry it is raining. It really was something to do. But it happens sometimes. I know you will kill it. Enjoy the thrusters!!

Nik Nichols 02-01-2010 02:29 PM

Re: Nik
 
3:00 break
snatch: work up to 80%x1x5
weight at 95lbs(1 rep max at 100lbs)

Inbetween sets I did 2reps of MU's with 5lbs. First set was singles, last 4 sets were doubles.

Jesse Emers 02-01-2010 07:24 PM

Re: Nik
 
Nik thats awesome! Great time for sure. If I tried this with BW thrusters it would probably be 30+ min!

Scott Jenkins 02-02-2010 01:12 AM

Re: Nik
 
[QUOTE=Nik Nichols;733160]Man it was fun, just keep pushing. I really did tell myself today''Embrace the pain''. Get through the thrusters and you will be fine. The rest is easy compared to it.[/QUOTE]

Yes I was thinking on round 4, "Right thats the thrusters done, just 5 more of them to go", they crushed me also Nik.

Leon Robotham 02-02-2010 06:27 AM

Re: Nik
 
[QUOTE=Nik Nichols;733050]Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

RX'd
time 22:01

I'm real happy with it.
thrusters were 3/2, 2/1/1/1, 2/2/1, 2/2/1, 3/2 also on thrusters it was 3 breaths in rack position befor next rep. It took time, but I kept it moving.

MU's were first 2 in a row, rest singles. Scott you were right, grip and shoulders gone from thrusters to rep MU's. MU's were not wrist flick.

Runs were as fast as I could go, I wanted to stop. But they were paced at an 8 min mile, so not bad.

The longest break was picking up the bar after the run, I did take a couple of 6count and go. That is the only part where monty got me even a little. Everything was to a 321go.[/QUOTE]

Killed it mate, the heavy thrusters were bound to be broken up but you managed them well. :highfive:

Nik Nichols 02-02-2010 07:06 AM

Re: Nik
 
[QUOTE=Jesse Emers;733284]Nik thats awesome! Great time for sure. If I tried this with BW thrusters it would probably be 30+ min![/QUOTE]
Thanks Jesse, I knew I could get through them, I have maxed more then that. I just didn't want it to break me down to where i was taking long breaks. You would have done fine with it. Oh it was 10lbs shot of BW.
[QUOTE=Scott Jenkins;733395]Yes I was thinking on round 4, "Right thats the thrusters done, just 5 more of them to go", they crushed me also Nik.[/QUOTE]
Me too, any mental trick to ease it a little. I picked up the bar on the fourth round and said ''OK only one round left'' and i had not done one thruster of the fourth round.
[QUOTE=Leon Robotham;733455]Killed it mate, the heavy thrusters were bound to be broken up but you managed them well. :highfive:[/QUOTE]

Thanks it really was fun...after I was done looking back at it it was fun!;)

Nik Nichols 02-02-2010 07:07 AM

Re: Nik
 
Griff....oh how I love to run backwards:rolleyes:

Scott Jenkins 02-02-2010 07:15 AM

Re: Nik
 
[QUOTE=Nik Nichols;733467]Griff....oh how I love to run backwards:rolleyes:[/QUOTE]

Use the high stepping walk :rofl:

At least it gives our hip flexors and shoulders a rest today, get them ready and healed for tomorrow. That's assuming we dont fall over and land funny.

Nik Nichols 02-02-2010 07:19 AM

Re: Nik
 
[QUOTE=Scott Jenkins;733469]Use the high stepping walk :rofl:

At least it gives our hip flexors and shoulders a rest today, get them ready and healed for tomorrow. That's assuming we dont fall over and land funny.[/QUOTE]

HAHAHA, i forgot about that. I will have to use that for real. i was almost dragging my feet the last run.

Nik Nichols 02-02-2010 10:07 AM

Re: Nik
 
10:00 break
30 reps eack
GHD's (3sets)
situps 45lbs plate
Back ext 30lbs
pullups fat bar 3 sets
Camille pushups
squats
ring dips

HSPU ladder. Yea, I thought I'd one up my last try of 5 to 5, but landed on my head on the fourth rep so I went from 3,2,1,2,4. Eh good enough today.

Nik Nichols 02-02-2010 12:18 PM

Re: Nik
 
"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

time 13:56

last time 16:00 even

Real happy with it. I was reverse pose running, I leaned in to the run.HAHA

Scott Jenkins 02-02-2010 01:11 PM

Re: Nik
 
Great PR there Nik and would like to have seen the reverse pose running, you have no choice but to go backwards on your toes so it should come quite naturally. 2 minutes plus PR so you get a pr :broc:

Nik Nichols 02-02-2010 02:24 PM

Re: Nik
 
[QUOTE=Scott Jenkins;733643]Great PR there Nik and would like to have seen the reverse pose running, you have no choice but to go backwards on your toes so it should come quite naturally. 2 minutes plus PR so you get a pr :broc:[/QUOTE]

Thanks Scott. I was real happy with the run. As for the ''pose'' part. I leaned in to the run, less up right. The ''fall'' into the run thing. Less upright.

Nik Nichols 02-02-2010 02:25 PM

Re: Nik
 
3:00 break

C&J
185lbs x4

cj: work up to 85%x1x4(a little over 85%)

Ernie Guevara 02-02-2010 02:36 PM

Re: Nik
 
congrats on the major pr Nik! I don't know if I'll be trying the backwards pose, I might lean too far and eat some pavement lol.

[QUOTE=Nik Nichols;733611]"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

time 13:56

last time 16:00 even

Real happy with it. I was reverse pose running, I leaned in to the run.HAHA[/QUOTE]

Nik Nichols 02-02-2010 02:41 PM

Re: Nik
 
[QUOTE=Ernie Guevara;733702]congrats on the major pr Nik! I don't know if I'll be trying the backwards pose, I might lean too far and eat some pavement lol.[/QUOTE]

Its worth it. Wait, How will you ''eat'' pacement leaning backwards? Some bat super flexabelity or somthing?

Laurie Smith 02-02-2010 08:35 PM

Re: Nik
 
[QUOTE=Nik Nichols;733611]"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

time 13:56

last time 16:00 even

Real happy with it. I was reverse pose running, I leaned in to the run.HAHA[/QUOTE]

Awesome time Nik! I noticed I was leaning back into my run too.:run:

Nik Nichols 02-03-2010 07:24 AM

Re: Nik
 
[QUOTE=Laurie Smith;733910]Awesome time Nik! I noticed I was leaning back into my run too.:run:[/QUOTE]

Thanks, I leaned in to the run and it really helped me move.

Nik Nichols 02-03-2010 09:20 AM

Re: Nik
 
10:00 warmup
3ets 10
backext 30lbs
situps 45lbs plate
pullups
camille pushups
21reps 95lbs thrusters.

Jay Rhodes 02-03-2010 09:35 AM

Re: Nik
 
You going after Kelly today?

I want to so bad. Not sure if I'll be able to. My left calf is super tight after those backward runs.

I'm going to try and give it a good warmup and we'll see how it goes.

Laurie Smith 02-03-2010 10:04 AM

Re: Nik
 
[QUOTE=Jay Rhodes;734111]You going after Kelly today?

I want to so bad. Not sure if I'll be able to. My left calf is super tight after those backward runs.

I'm going to try and give it a good warmup and we'll see how it goes.[/QUOTE]

Roll them out with a roller or tennis ball if you have it.

Nik Nichols 02-03-2010 10:17 AM

Re: Nik
 
[QUOTE=Laurie Smith;734133]Roll them out with a roller or tennis ball if you have it.[/QUOTE]

I will, funny thing ,Brady picked up a foam roller last night, couldn't have timed it better.

Rolled some this morning and break. Feeling better, but need to do more.

Elizabeth Terris 02-03-2010 10:22 AM

Re: Nik
 
Boo!

Nice Griff!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Nik Nichols 02-03-2010 10:35 AM

Re: Nik
 
[QUOTE=Elizabeth Terris;734147]Boo!

Nice Griff!!!!!!!!!!!!!!!!!!!!!!!!!!!!![/QUOTE]

HEY,HEY!! Thatks, Where have you been?!?!?

Nik Nichols 02-03-2010 12:14 PM

Re: Nik
 
"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box(27in)
30 Wall ball shots, 20 pound ball


time 29:34
last time 38:34

We ended up doing 27in box jumps again. Scaled up for convience. We have the huge table at 27in, it is easier then stacking pallets and more sturdy and room for 5 or 6 people.

My wallball was in sets of 5 with a 321go break, acouple of rounds were just a bit longer. Got the first 10 of each round, then 5's. Last round was 10/5/5/10reps.

Oh box jumps I missed rep22 on 4th round, it was funny, I was so mad I had to repeat that one rep. I was a bit nervous after that till about 25reps.

Laurie Smith 02-03-2010 12:17 PM

Re: Nik
 
Wow! Huge improvement Nik!! :eek:

Nik Nichols 02-03-2010 12:20 PM

Re: Nik
 
[QUOTE=Laurie Smith;734232]Wow! Huge improvement Nik!! :eek:[/QUOTE]

Yea, my wall ball has gotten way better. And I was able to keep going on the boxjumps. Slow by the comments page but it is my time and I'm stoked about it. Real happy.:D


You will do fine with it. Just keep moving.

Scott Jenkins 02-03-2010 12:31 PM

Re: Nik
 
Great PR Nik, massive improvement of 9 minutes!! you could of probably done another round and still come in under your old time, well done mate. :highfive:

Dominic Beardwell 02-03-2010 12:37 PM

Re: Nik
 
[QUOTE=Nik Nichols;734224]"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box(27in)
30 Wall ball shots, 20 pound ball


time 29:34
last time 38:34

We ended up doing 27in box jumps again. Scaled up for convience. We have the huge table at 27in, it is easier then stacking pallets and more sturdy and room for 5 or 6 people.

My wallball was in sets of 5 with a 321go break, acouple of rounds were just a bit longer. Got the first 10 of each round, then 5's. Last round was 10/5/5/10reps.

Oh box jumps I missed rep22 on 4th round, it was funny, I was so mad I had to repeat that one rep. I was a bit nervous after that till about 25reps.[/QUOTE]

Fantastic improvement Nic! :highfive:

Ernie Guevara 02-03-2010 01:10 PM

Re: Nik
 
Pr after pr Nik! That's what it's all about! Glad to see you keep improving on everything!:highfive:


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