Re: Nik
 

[QUOTE=Scott Jenkins;773063]Strong work Nik, we all told you YBF!![/QUOTE]

Thanks I was like you, Never close to failier, it was tough but it was only for 3 reps, Dips were the thing. It got hard on the last round.

Re: Nik
 

[QUOTE=Nik Nichols;773016]Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

time 6:41
225lbs time

Dips in 5's till last round where it turned into 3/2's

It really was a sprint, 225 was tough enough at first, it got easier as I went on.

Dips were shoulders to rings and small kip, Keeping to 5 reps almost felt like cheating. It made it alot easier to get through the workout.[/QUOTE]

Smooth and solid, with legit ring dips! :highfive:

Re: Nik
 

[QUOTE=Nik Nichols;773016]Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

time 6:41
225lbs time

Dips in 5's till last round where it turned into 3/2's

It really was a sprint, 225 was tough enough at first, it got easier as I went on.

Dips were shoulders to rings and small kip, Keeping to 5 reps almost felt like cheating. It made it alot easier to get through the workout.[/QUOTE]

Banging mate!

Re: Nik
 

My last round of dips on the band were a kip too. I would kinda push off on my toes to get back up. :o

Re: Nik
 

[QUOTE=Leon Robotham;773102]Banging mate![/QUOTE]
Thanks Leon, and thanks for the help on it.
[QUOTE=Laurie Smith;773104]My last round of dips on the band were a kip too. I would kinda push off on my toes to get back up. :o[/QUOTE]

PSH I kip in workouts, I hit muscle failier fast on the ring dips. I warm up more strict.

Re: Nik
 

AM warm up. it feels like the GHD's are getting the slightest bit easier, but 30 reps is still tough.

I'm worried for todays WOD. after all I have learned lately on intensity and form. I'm trying to figure out haw to attack today. At 10:00 I'll finish my warmup and do some HPC's to get ready. I think if I keep them to sets of 5 again and keep solid form I will do well. The burpees will just have to suck.

I just want to do well on the HPC's. Keep the breaks to real breaks, not long breaks.


: note on intensity :

I have gone at the workout all out, go till I can't 321go again. It hasnt worked great. I thought planning reps in a timed workout was gaming, so I wouldn't do it unless I knew I couldn't finish set.

Well I see (thanks to you guys Scott, Leon, Ernie) that it isn't gaming, it is keeping intensity up. If I hit muscle failier during a workout that that is not a good thing, it kills intensity and the dynamics of the workout.

I have try'd to use the times workouts as strenth workout. I need to manage strenth workouts outside of timed workouts.

I may scale some of the workouts now to keep the intensity up, I will also try to push through the workout even heavy to keep from scaling back tofar.

it is such a changing thing to figure out as I go.

Re: Nik
 

The main point you need to remember is the difference in the two main ways of failure.

1. Muscle failure (like yesterdays ring dips for example)
2. Exhaustion - Like with burpees, your muscles have the ability to carry on but you are exhausted and feeling pain.

Firstly with muscle failure it is best not to go to complete failure as completely burning a muscle out will mean it takes longer to recover. Taking it to say 70% then giving it 5 seconds or so will get the reps done quicker than going complete failure time after time.

Secondly on exhaustion its all about how hard you can push yourself, we all have the ability to go harder if we had the courage and will power to take the pain. ON these workouts I say go off hard and see how long you can maintain it, break as less as you possibly can, its not your body limiting you this time around , its you limiting your body.

Hope this helps Nik, looking at tomorrows WOD I am just going to treat it like a sprint and see what happens.

Re: Nik
 

[quote=Scott Jenkins;773457]The main point you need to remember is the difference in the two main ways of failure.

1. Muscle failure (like yesterdays ring dips for example)
2. Exhaustion - Like with burpees, your muscles have the ability to carry on but you are exhausted and feeling pain.

Firstly with muscle failure it is best not to go to complete failure as completely burning a muscle out will mean it takes longer to recover. Taking it to say 70% then giving it 5 seconds or so will get the reps done quicker than going complete failure time after time.

Secondly on exhaustion its all about how hard you can push yourself, we all have the ability to go harder if we had the courage and will power to take the pain. ON these workouts I say go off hard and see how long you can maintain it, break as less as you possibly can, its not your body limiting you this time around , its you limiting your body.

Hope this helps Nik, looking at tomorrows WOD I am just going to treat it like a sprint and see what happens.[/quote]

Hi Scott... I never thought about the differences between Muscle failure and "body" exhaustion...but that makes so much sense.. thanks for sharing it..
Now when I stop myself because I am dying during burpees or a row.. I will remember that I think I am dying, but I am not!! (I just might puke on someone!!):eek:
Go get em' NIk!!!
Nice job yesterday!! That was a TON of ring dips!!

Re: Nik
 

[QUOTE=Marianne Urbanski;773475]Hi Scott... I never thought about the differences between Muscle failure and "body" exhaustion...but that makes so much sense.. thanks for sharing it..
Now when I stop myself because I am dying during burpees or a row.. I will remember that I think I am dying, but I am not!! (I just might puke on someone!!):eek:
Go get em' NIk!!!
Nice job yesterday!! That was a TON of ring dips!![/QUOTE]

Hello Marianne, Im pleased that made sense, sometimes its hard to get across what I am thinking. Rowing is a fantastic example of the exhaustion workout, sometimes after 1k of a 5k row I feel like I could just fall off the rower yet all of us have the ability to keep going and going, it even sometimes gets easier when you get closer to the finish. Its also a lot easier to say this than do it, when the pain begins that's when we find out how hard we can push and how much we want a faster time, 10 minutes of pain for 10 hours of feeling proud of yourself is always worth it.

Re: Nik
 

That is a great explaination Scott! Don't think about it as gaming nik. Think of it as planning ahead and figuring out the most efficient way to do a wod. On wod that's involve muscle failure like Angie for example. You basically have to know when to stop before the muscles give out because you know if you don't then u'll have to rest longer for the muscle to recuperate. Knowing when to stop is more efficient than having to rest for 30 secs while shaking the muscles out. On wods that are metcon related like 5k or lightweight circuits is just about ignoring the pain and also knowing when to stop before going over the edge. Like fight gone bad, you can't go over the edge on the first exercise cuz you know you have 4 other exercises to do. More efficient to go about 80% on each exercise than be burned out by the 2nd and mess up the total score. Same thing with the 5k, you know you can't fly on the first mile cuz yourt 2 more after. Basically knowing at what point to speed up or slow down but still be performing at high level without crashing. Nothing wrong with having a strategy nik. Shoot sometimes the strategies don't work and you have strategize on the fly as you do the wod.

[QUOTE=Scott Jenkins;773457]The main point you need to remember is the difference in the two main ways of failure.

1. Muscle failure (like yesterdays ring dips for example)
2. Exhaustion - Like with burpees, your muscles have the ability to carry on but you are exhausted and feeling pain.

Firstly with muscle failure it is best not to go to complete failure as completely burning a muscle out will mean it takes longer to recover. Taking it to say 70% then giving it 5 seconds or so will get the reps done quicker than going complete failure time after time.

Secondly on exhaustion its all about how hard you can push yourself, we all have the ability to go harder if we had the courage and will power to take the pain. ON these workouts I say go off hard and see how long you can maintain it, break as less as you possibly can, its not your body limiting you this time around , its you limiting your body.

Hope this helps Nik, looking at tomorrows WOD I am just going to treat it like a sprint and see what happens.[/QUOTE]

Re: Nik
 

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

time 8:39


Ok we warmed up for a wile and 115 seemed real east, 125 also, So i bit the bullet and went to 135 and went after it.

Leon first round unbroken. second round broke at 7reps and 3rd was in 5's. Breaks were a FSAT 321go, not a long break. The cleans were steady and in good form. only one was low.

Burpees are as burpees are.

I'm real happy with it all in all. Fun workout. I'm glad I went with the 135.

Oh I never left the bar either. Set it down count to 3 and go again.

Re: Nik
 

Nice work Nik! How did you find it on the grip? I think I'm going to hit this one later.

And Scott, great explanation. I've been working that way all along, and figured others were as well. Metcons are all about hitting the overall time as fast and possible by getting through the reps as efficiently as possible.

Re: Nik
 

[QUOTE=Jay Rhodes;773613]Nice work Nik! How did you find it on the grip? I think I'm going to hit this one later.

And Scott, great explanation. I've been working that way all along, and figured others were as well. Metcons are all about hitting the overall time as fast and possible by getting through the reps as efficiently as possible.[/QUOTE]

Thanks Bud!

Grip was fine really, I use the hook grip. It was more muscle failier for me. I hit the second set and at reps 7 I was not pulling well, so I stopped and broke real quick and hit it again.


It was really fun, I really enjoyed it.

Re: Nik
 

[QUOTE=Nik Nichols;773603]Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

time 8:39


Ok we warmed up for a wile and 115 seemed real east, 125 also, So i bit the bullet and went to 135 and went after it.

Leon first round unbroken. second round broke at 7reps and 3rd was in 5's. Breaks were a FSAT 321go, not a long break. The cleans were steady and in good form. only one was low.

Burpees are as burpees are.

I'm real happy with it all in all. Fun workout. I'm glad I went with the 135.

Oh I never left the bar either. Set it down count to 3 and go again.[/QUOTE]

30lbs under bodyweight fella, really strong work :highfive:

Re: Nik
 

Atta way to not Pansy out and do it as rxd Nik!!!! Good job getting the first round of hpc unbroken!!! I hope my grip holds up like urs. How did the burpees feel?

Re: Nik
 

Really not looking forward to 95#hpc's today. My arms are so sore from yesterday. :o

Re: Nik
 

[QUOTE=Leon Robotham;773655]30lbs under bodyweight fella, really strong work :highfive:[/QUOTE]
Thanks Leon, Thanks for all your help too. I'm starting to rethink how I do all of my work now.
[QUOTE=Ernie Guevara;773662]Atta way to not Pansy out and do it as rxd Nik!!!! Good job getting the first round of hpc unbroken!!! I hope my grip holds up like urs. How did the burpees feel?[/QUOTE]
Burpees were about like youd expect. Mine are slow, but constant.
[QUOTE=Laurie Smith;773682]Really not looking forward to 95#hpc's today. My arms are so sore from yesterday. :o[/QUOTE]

Remember to use the hip drive and shoulder shrug to do all the work.

Re: Nik
 

Strong work Nik, really pleased you managed to hit it as rxd , thats powerful work for your weight and also your rests were short.

Re: Nik
 

"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards


weight 155lbs
time 30:29

K2E was the worst

Re: Nik
 

Deadlift from yesterday.

3x3

285,295,305lbs.

Re: Nik
 

[QUOTE=Nik Nichols;774129]"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards


weight 155lbs
time 30:29

K2E was the worst[/QUOTE]

Everyone is saying that but for me they weren't. I couldn't get my frickin double unders to save my life. :ranting2:

Re: Nik
 

[QUOTE=Laurie Smith;774132]Everyone is saying that but for me they weren't. I couldn't get my frickin double unders to save my life. :ranting2:[/QUOTE]

HAHA yea, Brady was doing 25 DU's and 50 singles. He wasnt getting the either. Mine were in gropes of 5 and a couple of 10, shoulders were in no shape for DU's.

Re: Nik
 

[QUOTE=Nik Nichols;774136]HAHA yea, Brady was doing 25 DU's and 50 singles. He wasnt getting the either. Mine were in gropes of 5 and a couple of 10, shoulders were in no shape for DU's.[/QUOTE]

I had to do 300 singles for the 25 du's! :(

Re: Nik
 

[QUOTE=Nik Nichols;774129]"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards


weight 155lbs
time 30:29

K2E was the worst[/QUOTE]

Great work Nik, was wondering what weight you would go for on the overhead walks. 185lb does sound a bit dangerous.

Re: Nik
 

[QUOTE=Scott Jenkins;774193]Great work Nik, was wondering what weight you would go for on the overhead walks. 185lb does sound a bit dangerous.[/QUOTE]

Thanks Scott, Thank god Brady showed up, I had it stuck in my head that it was overhead lunges.

Re: Nik
 

That would have made it fun. :evilsmile

Re: Nik
 

[QUOTE=Nik Nichols;774213]Thanks Scott, Thank god Brady showed up, I had it stuck in my head that it was overhead lunges.[/QUOTE]

:rofl: 185lb overhead walking lunge, yes thank god for Brady.

Re: Nik
 

Nice job on the hero workout Nik, I have to make that one up for sure. Overhead lunges would have been nuts!

Re: Nik
 

:rofl: Overhead lunges at that weight would have seriously sucked.

Re: Nik
 

[QUOTE=Camille Lore;774229]That would have made it fun. :evilsmile[/QUOTE]

[QUOTE=Scott Jenkins;774230]:rofl: 185lb overhead walking lunge, yes thank god for Brady.[/QUOTE]

[QUOTE=Jesse Emers;774231]Nice job on the hero workout Nik, I have to make that one up for sure. Overhead lunges would have been nuts![/QUOTE]

[QUOTE=Laurie Smith;774398]:rofl: Overhead lunges at that weight would have seriously sucked.[/QUOTE]

Man like I said I had it in my head it was lunges. That would have be a clasic Nik blunder!!

Re: Nik
 

looks like I get to work on my wall ball!!!

Re: Nik
 

[QUOTE=Nik Nichols;774406]looks like I get to work on my wall ball!!![/QUOTE]

:eek: Oh no!

Re: Nik
 

All the cool kids seem to posting here, so I thought I'd drop in and say hi! Really good work going on here bro! Have fun with those wallballs and muscle-ups tomorrow!

Re: Nik
 

[QUOTE=Nik Nichols;774129]"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards


weight 155lbs
time 30:29

K2E was the worst[/QUOTE]

Nicely scaled mate, good thinking and good job.

Re: Nik
 

[QUOTE=Laurie Smith;774430]:eek: Oh no![/QUOTE]


Yea, I'm dreading it , but I need it.
[QUOTE=Kevin Simons;774460]All the cool kids seem to posting here, so I thought I'd drop in and say hi! Really good work going on here bro! Have fun with those wallballs and muscle-ups tomorrow![/QUOTE]
Thanks Man, I have seen you arround, welcome, looks like you are doing some big work. You in for the wallball today?
[QUOTE=Leon Robotham;774530]Nicely scaled mate, good thinking and good job.[/QUOTE]

Thanks Leon. I was real happy with it. I tell you K2E were tough.

Re: Nik
 

[QUOTE=Nik Nichols;774578]Thanks Man, I have seen you arround, welcome, looks like you are doing some big work. You in for the wallball today?
[/QUOTE]

Nah, I'm experimenting with my own programming these days. I did Kalsu yesterday, so I am taking a much needed day of rest :) I'm not great at wallballs though, so I might do it sometime soon.

Re: Nik
 

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

time 20:02

Wall ball was good for me. I got 30 in the first round but only 5's after that to finish up the round. Mu's I got 4 on the first set then 2's, 3's to start all the rest of the sets.

I took a little longer breaks today. It was hard to keep pushing through. Took to long on the mu's but it was ok all in all. Happy with both exercizes, I just could have cut the breaks, but I was trying to fight monty.

Re: Nik
 

You got more consecutive MU's than me Nik. Was your muscle ups all going up strongly because if so you might of given them too much time resting, I found this with MU's recently, I thought lets 3-2-1 go on them until I fail and found I had them for longer than expected especially when I added a kip.

Great work Nik, those wall balls sound much improved on last time.

Re: Nik
 

[QUOTE=Scott Jenkins;774750]You got more consecutive MU's than me Nik. Was your muscle ups all going up strongly because if so you might of given them too much time resting, I found this with MU's recently, I thought lets 3-2-1 go on them until I fail and found I had them for longer than expected especially when I added a kip.

Great work Nik, those wall balls sound much improved on last time.[/QUOTE]

It was good across the board. You are right on the MU break, I know I* need to tighten it up.

Re: Nik
 

3:00 break

Squats 3x3

250,260,270lbs