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

Nik Nichols 01-23-2010 06:30 PM

Re: Nik
 
OK looks like I will have to try tomarrows WOD, it looks to good to skip!!

Greg Privitera 01-23-2010 06:33 PM

Re: Nik
 
Spoken like a true CF junkie...Haha.

Does look like a good WOD, that combo is killer on the forearms.

Scott Jenkins 01-24-2010 02:36 AM

Re: Nik
 
[QUOTE=Nik Nichols;729124]OK looks like I will have to try tomarrows WOD, it looks to good to skip!![/QUOTE]

Yeah, lots of pulling Nik, they usually couple a pull with a push, can imagine those pull ups being real tough today.

Hope you had a great rest and your all enjoying your weekend.

Nik Nichols 01-24-2010 06:25 AM

Re: Nik
 
[QUOTE=Greg Privitera;729126]Spoken like a true CF junkie...Haha.

Does look like a good WOD, that combo is killer on the forearms.[/QUOTE]
You are right. I told myself I would stick to my word and not even check the boards....but here I am.
[QUOTE=Scott Jenkins;729195]Yeah, lots of pulling Nik, they usually couple a pull with a push, can imagine those pull ups being real tough today.

Hope you had a great rest and your all enjoying your weekend.[/QUOTE]

Yea, that first set will be tough, I will really have to warmup the deads to be fast and safe. Rest was good. Weekend full of drama as always.
Lost power again yestewrday, only for a bit, but annoying.

Cathys mom is in the hospital. She has emphazema(how ever you spell it) and asthma. She has had breathing problems and Cathy took her to the doctor to get it looked at. They admitted her and she will be there till Mon.
She is ok, I saw her yesterday. Cathy was with her all day. More of a precausion then anything. She got oxygen and some meds and is feeling better.

I'm trying to wake up enought to get a quick bite and grab Martin and hit the workout.

Nik Nichols 01-24-2010 08:00 AM

Re: Nik
 
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Time 18:31

really to long on breaks, I don't know what is up with me, but the last few workouts have been longer then 321go breaks. i found myself hands gripping the bar and standing looking at it for who knows how long.

I'm ok with the workout, but my metcon is lacking.

Scott Jenkins 01-24-2010 12:58 PM

Re: Nik
 
Nice work Nik, even with the breaks you had me by over two minutes. You cannot always do 321 go with this kind of workout as its muscular failure that often slows you down rather than pure breathing and intensity.

I hope all is well with Kathy's mum today, hopefully after some time on the oxygen she should be well.

Nik Nichols 01-24-2010 01:42 PM

Re: Nik
 
[QUOTE=Scott Jenkins;729326]Nice work Nik, even with the breaks you had me by over two minutes. You cannot always do 321 go with this kind of workout as its muscular failure that often slows you down rather than pure breathing and intensity.

I hope all is well with Kathy's mum today, hopefully after some time on the oxygen she should be well.[/QUOTE]

Thanks Scott, you may be right. Man the pullups were hard after the deadlifts!! Now that you mention it, I got yjr pullups in 321go, but the deads had me , part of it I know was fear of the back, but monty had a good grip in that as well, I know it. Still happy with it over all.

I took the boys up to see Cathy's mom, she seems ok, she is a little tired, she didn't sleep to well, but who does at the hospital?
Thanks for the good wishes!

Laurie Smith 01-24-2010 01:50 PM

Re: Nik
 
That's still a pretty decent time. I had a couple of margarita's last night so I'm blaming my lack in strength on that. :)

Ernie Guevara 01-24-2010 02:38 PM

Re: Nik
 
that still a good job nik! Sounds like you let Monty get the best of you on the deads. The deads were the asy part with all those dang pullups. Forearms were shattered at the end. Keep your head up bud just gotta keep ignoring Monty is there. You'll get over that hump like you always do.

[QUOTE=Nik Nichols;729238]For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Time 18:31

really to long on breaks, I don't know what is up with me, but the last few workouts have been longer then 321go breaks. i found myself hands gripping the bar and standing looking at it for who knows how long.

I'm ok with the workout, but my metcon is lacking.[/QUOTE]

Nik Nichols 01-25-2010 07:14 AM

Re: Nik
 
I'm feeling yesterdays WOd in my shoulders big time. forearms sore some. But the challenge of 135 thrusters has me going and scared a little too.
I hope to go steadt and keep my pace, if I can really keep it to a 321go pace, I'll do ok, but if I go to fast at that weight, I will stare at it for a long time, not good for the workout or time or mentally. I need a good workout today. Time is not what I'm talking about, I'm worried about intenisity. If I can keep that up. I will be happy.


I'm going on about 4 hours sleep last night. I will spare the drama on here, but I had some last night.
And a big cup of coffee this morning, milk and no sugar.
For those following me, it was nopt Cathy's mom, she is ok, but still in the hospital.

It is all about teenagers.

Scott Jenkins 01-25-2010 07:55 AM

Re: Nik
 
Sounds like your having a stressful time lately, its not going to help your concentration during WODs so just do your best and make sure you get the form right. We both have similar 1rm scores on thrusters so I think you will do good and if 7 consecutive is too much just break it 4/3 with 3 really deep breaths inbetween. Mainly dont worry about it you will be fine I am certain.

Nik Nichols 01-25-2010 08:36 AM

Re: Nik
 
[QUOTE=Scott Jenkins;729677]Sounds like your having a stressful time lately, its not going to help your concentration during WODs so just do your best and make sure you get the form right. We both have similar 1rm scores on thrusters so I think you will do good and if 7 consecutive is too much just break it 4/3 with 3 really deep breaths inbetween. Mainly dont worry about it you will be fine I am certain.[/QUOTE]

No I hope it is a distraction from all the stress of it. I hope to loos myself in the WOD.

Ernie Guevara 01-25-2010 09:23 AM

Re: Nik
 
[QUOTE=Nik Nichols;729698]No I hope it is a distraction from all the stress of it. I hope to loos myself in the WOD.[/QUOTE]

That's what I tend to do, just lose myself in the workouts. Especially on metcons. Just me and the bar and zone everything else out. Hope you get in the zone nik and attack the wod!

Nik Nichols 01-25-2010 09:26 AM

Re: Nik
 
[QUOTE=Ernie Guevara;729721]That's what I tend to do, just lose myself in the workouts. Especially on metcons. Just me and the bar and zone everything else out. Hope you get in the zone nik and attack the wod![/QUOTE]

That is what I'm looking for. Just do work.

Nik Nichols 01-25-2010 09:27 AM

Re: Nik
 
10:00 warmup. Usual. ghds, ring dips pullups bla bla, couple of MU's for the shoulders. and I like them.


upper back has big dom's, not bad, just real sore.

Laurie Smith 01-25-2010 10:49 AM

Re: Nik
 
Hang in there Nik! Things will get better. :)

Nik Nichols 01-25-2010 12:11 PM

Re: Nik
 
Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

time 21:47

Real happy with the workout. I kept it at a 321go all the way.
Sumos first round solid 30rerps in a row,broke into 10's and 2 rounds the last 10 were broke to 5's. Last round sets of 10. Forearmes were the pain.

Thrusters heavy and breathy. I'd do a thruster take 2 breaths and go again. Rounds were 4/3, 3/2/2, 3/2/2,3/2/2(I thing) last round 3/4.

Warmup 30situps 45lbs plate overhead, Camille pushups.

Brady Herrin 01-25-2010 12:14 PM

Re: Nik
 
Good work, man! Keeping me motivated!

[QUOTE=Nik Nichols;729786]Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

time 21:47

Real happy with the workout. I kept it at a 321go all the way.
Sumos first round solid 30rerps in a row,broke into 10's and 2 rounds the last 10 were broke to 5's. Last round sets of 10. Forearmes were the pain.

Thrusters heavy and breathy. I'd do a thruster take 2 breaths and go again. Rounds were 4/3, 3/2/2, 3/2/2,3/2/2(I thing) last round 3/4.

Warmup 30situps 45lbs plate overhead, Camille pushups.[/QUOTE]

Nik Nichols 01-25-2010 12:18 PM

Re: Nik
 
[QUOTE=Brady Herrin;729791]Good work, man! Keeping me motivated![/QUOTE]

Thanks man, thanks for the push!!!

Ernie Guevara 01-25-2010 12:29 PM

Re: Nik
 
Alright, great job sticking to the plan nik!:highfive: good work on the heavy thrusters man, little by little getting your confidence back! No more listening to Monty wooooohooooo!


[QUOTE=Nik Nichols;729786]Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

time 21:47

Real happy with the workout. I kept it at a 321go all the way.
Sumos first round solid 30rerps in a row,broke into 10's and 2 rounds the last 10 were broke to 5's. Last round sets of 10. Forearmes were the pain.

Thrusters heavy and breathy. I'd do a thruster take 2 breaths and go again. Rounds were 4/3, 3/2/2, 3/2/2,3/2/2(I thing) last round 3/4.

Warmup 30situps 45lbs plate overhead, Camille pushups.[/QUOTE]

Scott Jenkins 01-25-2010 01:46 PM

Re: Nik
 
Great to here you have conquered Monty and well done with the thrusters, heavy stuff at your weight Nik :highfive:

Nik Nichols 01-25-2010 02:24 PM

Re: Nik
 
[QUOTE=Ernie Guevara;729800]Alright, great job sticking to the plan nik!:highfive: good work on the heavy thrusters man, little by little getting your confidence back! No more listening to Monty wooooohooooo![/QUOTE]

[QUOTE=Scott Jenkins;729846]Great to here you have conquered Monty and well done with the thrusters, heavy stuff at your weight Nik :highfive:[/QUOTE]

Thanks fellas, I wasn't fast by any means, but I wasa steady and solid.

3:00 break

squats
6 sets of 3 reps
185lbs
225lbs
245lbs
265lbs
265lbs
265lbs
couple of MU's and some deadhang pullups.

Fergus Lally 01-25-2010 03:17 PM

Re: Nik
 
[QUOTE=Nik Nichols;729238]For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Time 18:31

really to long on breaks, I don't know what is up with me, but the last few workouts have been longer then 321go breaks. i found myself hands gripping the bar and standing looking at it for who knows how long.

I'm ok with the workout, but my metcon is lacking.[/QUOTE]

I took yesterday off so i'm a day behind and I'm definitely feeling your pain after doing this an hour ago, I knew that this would be really tough on the upper back and the grip but I underestimated just how quickly everything would pack in.

I felt like I took forever just looking at the bar thinking "just do ten, ten are easy"

[QUOTE=Nik Nichols;729786]Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

time 21:47

Real happy with the workout. I kept it at a 321go all the way.
Sumos first round solid 30rerps in a row,broke into 10's and 2 rounds the last 10 were broke to 5's. Last round sets of 10. Forearmes were the pain.

Thrusters heavy and breathy. I'd do a thruster take 2 breaths and go again. Rounds were 4/3, 3/2/2, 3/2/2,3/2/2(I thing) last round 3/4.

Warmup 30situps 45lbs plate overhead, Camille pushups.[/QUOTE]

this looks nasty after the dead/ pull up one.

I've this in the morning, I"m guessing the rowing required a lot of tape over the hands.

were you cleaning your thrusters or holding it in the rack and the going again? I want to keep the bar off the ground for all reps (if i can)

Nik Nichols 01-25-2010 04:08 PM

Re: Nik
 
[QUOTE=Fergus Lally;729897]I took yesterday off so i'm a day behind and I'm definitely feeling your pain after doing this an hour ago, I knew that this would be really tough on the upper back and the grip but I underestimated just how quickly everything would pack in.

I felt like I took forever just looking at the bar thinking "just do ten, ten are easy"



this looks nasty after the dead/ pull up one.

I've this in the morning, I"m guessing the rowing required a lot of tape over the hands.

were you cleaning your thrusters or holding it in the rack and the going again? I want to keep the bar off the ground for all reps (if i can)[/QUOTE]

Yea, the deadlift workout was tough, I really was suprised at how hard the pullups were.

Racked the thrusters, I didn't have to clean it from the ground. I bet you do really good on this one. Thrusters are a weakness for me, but they are getting better. Just rest as you need to keep it to 321go pace.
I could have maybe gone faster, not by much, but the thrusters are a big goat for me and I didn't want to take long breaks so I took time to be sure of getting reps right. That and 135lbs is d@mn heavy! I am building confidence in the now though.

Laurie Smith 01-25-2010 09:33 PM

Re: Nik
 
Nice job Nik! You beat me by a minute+ :eek: :notworth:

Nik Nichols 01-26-2010 09:33 AM

Re: Nik
 
[QUOTE=Laurie Smith;730070]Nice job Nik! You beat me by a minute+ :eek: :notworth:[/QUOTE]

I totally thought you had me on it, my thrusters are a weakness, they are getting better, but still a weakness. Pluse I had to sumo, I don't have a rower, so comparing time isn't really equal.

Nik Nichols 01-26-2010 09:37 AM

Re: Nik
 
10:00 break
warmup
3sets 10reps of:
abmatt situps 45lbs overhead
Camille pushups
squats
back ext 30lbs
ring dips
pullups

10deadhang pullups with 10lbs. I think that is all I did, I can't remember.

Laurie Smith 01-26-2010 10:38 AM

Re: Nik
 
[QUOTE=Nik Nichols;730268]I totally thought you had me on it, my thrusters are a weakness, they are getting better, but still a weakness. Pluse I had to sumo, I don't have a rower, so comparing time isn't really equal.[/QUOTE]

I haven't done it with sumo's and the rower always slows me down. It always irritates my back which is why I try not to do it too much. Maybe I should do it more often for short periods...hhhmmmm.

Nik Nichols 01-26-2010 12:23 PM

Re: Nik
 
[QUOTE=Laurie Smith;730311]I haven't done it with sumo's and the rower always slows me down. It always irritates my back which is why I try not to do it too much. Maybe I should do it more often for short periods...hhhmmmm.[/QUOTE]

I don't know, I have ever only rowed a couple of time really and have no real experience. Is ther a proper form to it, like the back arch thing?

Nik Nichols 01-26-2010 12:31 PM

Re: Nik
 
(squat)Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.
Squat cleans 215lbs (PR)
bench 240lbs ( I don't know about PR, but close)
OHS's 165lbs

total 620lbs

So cleans were fun, last rep was ugly from the squat up, but still good. I caught it fine, just the ''front squat'' form started to crumble.

Bench was as bench goes, I was workout alone so no spot. 240lbs only just came up. It hung in mid aire forever till it decided to go the rest of the way up.

OHS's were tough. I have trouble locking my left shoulder so It was a slow build up. I think that is the most I ever did, but I don't know.
I told myself if I got bodyweight up I'd stop there, it was tough, but got it.

Greg Privitera 01-26-2010 03:10 PM

Re: Nik
 
Great stuff!

Ernie Guevara 01-26-2010 03:11 PM

Re: Nik
 
Congrats on the pr nik! Strong bench you got there bud!

Nik Nichols 01-26-2010 03:42 PM

Re: Nik
 
[QUOTE=Greg Privitera;730494]Great stuff![/QUOTE]

[QUOTE=Ernie Guevara;730496]Congrats on the pr nik! Strong bench you got there bud![/QUOTE]

Thanks, 215 on cleans was rough, but I know Ernie, that is just a warm up for you!!

I have always been ok with bench. I have always benched close grip, so I thing alot of my strenth is tricepts. :shrug:

Laurie Smith 01-26-2010 09:47 PM

Re: Nik
 
You've got some great numbers there Nik!:kicking0:

Scott Jenkins 01-27-2010 03:34 AM

Re: Nik
 
[QUOTE=Nik Nichols;730377](squat)Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.
Squat cleans 215lbs (PR)
bench 240lbs ( I don't know about PR, but close)
OHS's 165lbs

total 620lbs

[/QUOTE]

Strong work Nik, beat me by 6lb overall , maybe a double PR :highfive:

Nik Nichols 01-27-2010 01:47 PM

Re: Nik
 
[QUOTE=Scott Jenkins;730720]Strong work Nik, beat me by 6lb overall , maybe a double PR :highfive:[/QUOTE]

Thanks Scott, it was a fun one, and I had my head right for it. Real focused and confident.


Man it has been a tough day, alot going on over here so I haven't gotten a chance to get on and check the board. I'll checkout everyones log in a bit.

Nik Nichols 01-28-2010 06:13 AM

Re: Nik
 
[QUOTE=Laurie Smith;730667]You've got some great numbers there Nik!:kicking0:[/QUOTE]

Thanks Laurie, I was really happy wit the lift, I needed it.

Nik Nichols 01-28-2010 09:26 AM

Re: Nik
 
10:00 no warm up, I was under a freind's car tring to figure out a problem. I will hit a light warmup at lunch.

Nik Nichols 01-28-2010 12:16 PM

Re: Nik
 
Back Squat 1-1-1-1-1-1-1 reps
1.255lbs
2.275lbs
3.275lbs
4.285lbs
5.290lbs
6.295lbs
7.300lbs(136kilo)

last time was rep 1 through6 at 255lbs, rep 7 at275lbs which was old pr


warmup 20 reps of
pullups
GHD's
back ext 30lbs
situps with 45lbs plate over head.

edit: all squat good and proper depth, Brady spotted me and helped me through it.

Ernie Guevara 01-28-2010 01:34 PM

Re: Nik
 
That's a great score Nik!:highfive: I hope I can match you on this! I haven't maxed in backsquat in a while so kind of nervous! Will use your score as motivation! Congrats man!:pepper:


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