Re: Nik
 

early streches.

My back is a littler tight today, so I did 10 reps front squats 85lbs
deadlift 10 reps 85lbs
20 situps 40 lbs


Oh my lord is my legs and glutes sore!!

And my abs are killing me, they didn't hurt till my first situp!!

Re: Nik
 

10:00 break

building up the ''rig'' for the KB swing. got to 70lbs in practice.
30lbs vest fron side, side plank hold on ground 30sec each
clean progression 85lbs 5 reps.

Re: Nik
 

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

total 5 rounds one MU attempt.

HSPU's were shoulder press width.

KB weight was 70lbs

MU's from standing position

Ok HSPU's were the easiest part, KB was ok, all un broken. The KB was heavy, but not to bad really.

MU's were my downfall, I got the first round ok, 2nd round took me 2 trys to get the second MU.3rd round took me 3 trys for the second MU, 4th took me 5 trys on 2nd MU, 5th took me 7trys to get the 2 reps. If i could string together the MU's it would have been something different.

Oh on the secound round finishing the KB swings, I noticed blood on my hand, I though the''rig'' got me, but it was a bloody nose. Lasted for two rounds, with my alergies and being upside down straining, I guess it doesnt suprise me. Got a blood blister on the heel of my right hand and poped it. Good Workout!!

Re: Nik
 

Sounds like an eventful workout Nik, we both had one movement that slowed us down so we have to start attacking them more. 10 Oclock break can be your muscle up time. My nose started bleeding last time I did HSPU's with the running, I thought it was my hands until I finished and see it all down my top.

Hope the back and core held out well with the 2-pood weight and well done for hitting the big weight.

Re: Nik
 

[QUOTE=Scott Jenkins;620826]Sounds like an eventful workout Nik, we both had one movement that slowed us down so we have to start attacking them more. 10 Oclock break can be your muscle up time. My nose started bleeding last time I did HSPU's with the running, I thought it was my hands until I finished and see it all down my top.

Hope the back and core held out well with the 2-pood weight and well done for hitting the big weight.[/QUOTE]

It was good, I just wish my MU's would break that wall where I can string them together, I will be working on them. The KB was easier today for some reason.

Re: Nik
 

Good job on the WOD Nik. It was a very hard workout.

Re: Nik
 

3:00 break, 5 muscle ups from my tip toes. the 5th one took me 4 trys. No better day to GTG muscle us then the day you do them right?

Oh 10 supermans, or good mornings, or what ever you call it when you bend over at the waist with a pvc pipe on your shoulders hands on pipe like squats.

and shoulder dislocate 3reps after each MU.

Re: Nik
 

[QUOTE=Nik Nichols;620951]3:00 break, 5 muscle ups from my tip toes. the 5th one took me 4 trys. No better day to GTG muscle us then the day you do them right?

Oh 10 supermans, or good mornings, or what ever you call it when you bend over at the waist with a pvc pipe on your shoulders hands on pipe like squats.

and shoulder dislocate 3reps after each MU.[/QUOTE]

Good mornings. :D Nice job.

Re: Nik
 

[QUOTE=Laurie Smith;621083]Good mornings. :D Nice job.[/QUOTE]

HAHAHA, Thanks. I'm trying.

Re: Nik
 

10min double under pain. Some day they will magically work...I hope.

Re: Nik
 

10:00 break
3 rounds of max chest to bar pullups and 10 double unders
pullups 27, 16,16. Double unders in singles and a few doubles.

Re: Nik
 

27 chest to bars consecutive is wicked mate, strong work.

Re: Nik
 

hey Nik, how are your quads feeling from the front squat wod? My are extremely soore today!!

Re: Nik
 

[QUOTE=Ernie Guevara;621488]hey Nik, how are your quads feeling from the front squat wod? My are extremely soore today!![/QUOTE]

Yea, I have DOM's bad, my legs are toast, and glutes, and core for that matter. But that just puts a more challenging element to it right?!

Re: Nik
 

Four rounds for time of:
Run 400 meters
50 Squats

warm up was 3 rounds
10 reps deadhang pullups
10 reps 40lbs situps
10 reps 40lbs back ext
10 reps ring dips
10 reps pushup
10 reps squats.

That was pushing it for me. Each run was at a pace, didn't back down, I have been working on running form.
Squats no breaks on round 1,2, only a few breaks then on but only for 2 breaths. i really pushed the squats.
this time 15:47
last time 15:06
time befor 21:12

Re: Nik
 

Warmup was what?!?!?!?!?!!? :eek:

Re: Nik
 

[FONT="Garamond"][SIZE="3"]Yeah, WOH.[/SIZE][/FONT]

Re: Nik
 

[QUOTE=Camille Lore;621612]Warmup was what?!?!?!?!?!!? :eek:[/QUOTE]

[QUOTE=Rachel Y. B. Lindsay;621618][FONT="Garamond"][SIZE="3"]Yeah, WOH.[/SIZE][/FONT][/QUOTE]

HAHAHA,well...yea, that, other then the deadhangs is pretty close to my usual. I did dead hangs because it was running and squats.

Re: Nik
 

Hey Brother, long time no speak, Hows things?

Ricky

Re: Nik
 

[FONT="Garamond"][SIZE="3"]It was the weighted part that got me. Cool.[/SIZE][/FONT]

Re: Nik
 

[QUOTE=Richard Macaulay;621627]Hey Brother, long time no speak, Hows things?

Ricky[/QUOTE]

RICKY!! Whats up man? You state side yet?

Re: Nik
 

[QUOTE=Rachel Y. B. Lindsay;621630][FONT="Garamond"][SIZE="3"]It was the weighted part that got me. Cool.[/SIZE][/FONT][/QUOTE]

Kind of a log story. I have a bad back, so... I started weighting my warm up to strenth my core more.

Re: Nik
 

3:00 break
bench 135x5
squat clean and jerk 85lbs x5
bench 185x3
power clean and shoulder press 85x5
bench 205x2 (didn't have 3reps)
squat snachesx5.

Re: Nik
 

[QUOTE=Nik Nichols;621631]RICKY!! Whats up man? You state side yet?[/QUOTE]

Not yet brother, you'll be the first to know when i am. SAving and saving my friend. Emailing contact back and forth like a mad man. Gonna get over to play and coach some rugby. Only for a few months at the mo. Still looking for a more perminent job/position, so once again if you know of anything, let me know asap.

hows the family buddy?

Ricky

Re: Nik
 

[QUOTE=Richard Macaulay;621730]Not yet brother, you'll be the first to know when i am. SAving and saving my friend. Emailing contact back and forth like a mad man. Gonna get over to play and coach some rugby. Only for a few months at the mo. Still looking for a more perminent job/position, so once again if you know of anything, let me know asap.

hows the family buddy?

Ricky[/QUOTE]

Family is great, my 2year old can hold his own weight on the pullup bar!! Wife is good, 13yo is good.

I will look for you and let you know what I come across.

Re: Nik
 

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

time and sets are

time 16:21
sets 41

last time
time was 15:03
sets 52

I got better sets this time, but time was slower I thought I went faster this time. It was good regardless of time. I felt better at it then last time.

Re: Nik
 

Great work Nichols, its very hard to beat both time and sets on this one, I only beat my last effort by 1 set. Sounds like your 2 year old will be kicking butt at the pull ups before long

Re: Nik
 

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Time 17:57.

I have done it faster, just not today. Still those GHD's are always a good workout. Ears stoppedup, slight head ache.

Re: Nik
 

Great work Nik, my abs were already hurting from the sit ups friday night, now they are torn too pieces after those GHD's, how you feeling.

Re: Nik
 

[QUOTE=Scott Jenkins;623297]Great work Nik, my abs were already hurting from the sit ups friday night, now they are torn too pieces after those GHD's, how you feeling.[/QUOTE]

Feeling good, abs are not to sore today, not like Wednessday after all the 185front squats and ghds. I'm a little let down, this was a light cycle, and just a max. Not I will be pushing for all I can for the max. But I thought it would have been a tougher cycle in following the games.

Re: Nik
 

Yeah...how's it feel to sneeze? :D

We want pics of the 2 year old on the bar!!

Re: Nik
 

[QUOTE=Camille Lore;623362]Yeah...how's it feel to sneeze? :D

We want pics of the 2 year old on the bar!![/QUOTE]

You are right, I havent tried a sit up yet, last time, the first situp almost killed me.

I will get My boy on the pullup bar. He is my little tough man. You'll love him.

Re: Nik
 

Double under practice. For me to get them, I have to tuck jump. I have been working on straight leg ''pogo'' jumping, and just havent gotten it yet.

But I did get to 4 in a row tuck jumping though, very minor improvement.

also 1 Muscle up 3 attempts. It is the transition. They are feet on ground deadhang. It is the transition that I'm sticking on.


Oh 20 situps with 40 lbs for Camille. Just to see how my abs are after yesterday. Now they are sore as ''heck'' thanks Camille!!

Re: Nik
 

Hey Nik do you remember the date of when we last did the 7 sets of 1 thrusters workout?

Re: Nik
 

[QUOTE=Ernie Guevara;623422]Hey Nik do you remember the date of when we last did the 7 sets of 1 thrusters workout?[/QUOTE]

5/28/09 is the last time I did it.

Re: Nik
 

10:00 break

3 rounds of.
2 muscle up attempts(dont have it today, cant get past the transition.
5 HSPU's(getting slowly better)
4 double unders
I kept trying till I got 4 in a row. so plent of doubles and tripples so some where in the 20 reps range, just trying to string them together.

Re: Nik
 

Thruster 1-1-1-1-1-1-1 reps
1.110lbs
2.125lbs
3.135lbs
4.145lbs
5.155lbs
6.165lbs
7.175lbs
Hip drive!!!

last time maxed at 160lbs.

warm up was
10 reps ring pullups
10 deadhang on bar
10 kip
3rounds of
40 lbs situps
40 lbs back ext
squats
pushups
2ea muscle ups

Re: Nik
 

Great PR there Nik, Im guessing your last score was 160lb so this is a PR, get them hips driving fella!!! Now I have an affiliate to train at I will be able to go for bigger weights without worrying about catching it so I expect some PR's soon.

Re: Nik
 

Don't blame me, you animal you! Grrrrrrr :D

Re: Nik
 

[QUOTE=Scott Jenkins;623665]Great PR there Nik, Im guessing your last score was 160lb so this is a PR, get them hips driving fella!!! Now I have an affiliate to train at I will be able to go for bigger weights without worrying about catching it so I expect some PR's soon.[/QUOTE]

Yea, I expect some big numbers. The confidence to go as heavy as you want and bail if you have to will give you some pr's in itself. Plus good coaching.

[QUOTE=Camille Lore;623668]Don't blame me, you animal you! Grrrrrrr :D[/QUOTE]

No I blame you!!:rofl: