Re: Nik
 

Good job on the front squats Nik, that is some heavy weight. I'll be attempting that tomorrow.

Have a nice rest of the weekend.

Re: Nik
 

[QUOTE=Scott Jenkins;489566]The back lever should come before the front lever Nik. I can hit a messy back lever right now although I need someone to video or photograph it so I can see if it is as straight as I imagine. On the Front Lever I work through progressions that I read somewhere I cannot remember from Coach.

Hang on the rings so you are completely upside down and then lower your body as slow as possible through the front lever position until you hit the ground. You will at first (unless your a natural) fall through quite fast. Do this 15 times. Eventually you will be able to stop the front lever at the correct point. I have not got this far yet as my back told me to leave it alone for a while, back at it now. My goal is to have a front lever by the end of this year Nik so do not get impatient with it as it is a very hard move to perform.[/QUOTE]

I'll have to try that progression. It is just for back, so I'm not to worried about getting it now. But I guess I am sucked it to somthing now!!!LOL

[QUOTE=Fergus Lally;489588]Thats a great score on that one Nick, I did 5 rounds and it took me 10 mins lol

you must have been in bits after it![/QUOTE]

Yea I was pretty sore.

Re: Nik
 

So my back is ok, and I will be trying the Main page shoveling. So any tips? Wish me luck! I'm a little nervous about it!!

Re: Nik
 

You guys have to check out the video on the main page about the old ones working out, vary inspirational!!

Re: Nik
 

[QUOTE=Nik Nichols;491018]So my back is ok, and I will be trying the Main page shoveling. So any tips? Wish me luck! I'm a little nervous about it!![/QUOTE]

Be careful Nik , I read that a lot of people hurt there backs during the virtual shovelling last time, I myself will be doing one-arm KB cleans instead.

Re: Nik
 

[QUOTE=Scott Jenkins;491030]Be careful Nik , I read that a lot of people hurt there backs during the virtual shovelling last time, I myself will be doing one-arm KB cleans instead.[/QUOTE]

I did this one the first time. It was scary, I was really carefull then,I will be extra carefull now. We will see how it goes. Time will not be the main factor.

Re: Nik
 

[QUOTE=Scott Jenkins;491030]Be careful Nik , I read that a lot of people hurt there backs during the virtual shovelling last time, I myself will be doing one-arm KB cleans instead.[/QUOTE]

Scott, thanks for the warning.

Nik,
Let me know how this feels. I may need to plan to do something else.

Re: Nik
 

[QUOTE=Vanessa Sisson;491054]Scott, thanks for the warning.

Nik,
Let me know how this feels. I may need to plan to do something else.[/QUOTE]

Yea, I will no problem. You are planning alot of back stuff!

Re: Nik
 

Anyone know what day we did this last time?

Re: Nik
 

[QUOTE=Nik Nichols;491162]Anyone know what day we did this last time?[/QUOTE]

September 23rd 2008, just done a little archive searching for you Nik, its fine my friend I have nothing to do at work right now!! :D

Last time it was combined with push ups instead of pull ups so do not expect to equal your time from then as this time around grip will be a much bigger factor.

Re: Nik
 

[QUOTE=Scott Jenkins;491180]September 23rd 2008, just done a little archive searching for you Nik, its fine my friend I have nothing to do at work right now!! :D

Last time it was combined with push ups instead of pull ups so do not expect to equal your time from then as this time around grip will be a much bigger factor.[/QUOTE]

Oh yea, push ups, I did it in 17+ min, I doubt I'll be anywhere near that. I'm just about to do it now. I will post it soon.


Thanks Scott.

Re: Nik
 

[QUOTE=Nik Nichols;491191]Oh yea, push ups, I did it in 17+ min, I doubt I'll be anywhere near that. I'm just about to do it now. I will post it soon.


Thanks Scott.[/QUOTE]

I look forward to hearing as well Nik. I wasn't sure what I wanted to do tonight instead of the Virtual Shovels. I have done it before, but it was murder on my back. Probably because I was doing it wrong. I like Scott's idea of doing some DB's instead. I may give that a try instead.

Best of luck!

Re: Nik
 

[QUOTE=Nik Nichols;491036]I did this one the first time. It was scary, I was really carefull then,I will be extra carefull now. We will see how it goes. Time will not be the main factor.[/QUOTE]

[QUOTE=Scott Jenkins;491180]September 23rd 2008, just done a little archive searching for you Nik, its fine my friend I have nothing to do at work right now!! :D

Last time it was combined with push ups instead of pull ups so do not expect to equal your time from then as this time around grip will be a much bigger factor.[/QUOTE]

I'm with Scott on this, when I saw this one this morning I wasn't 100% as to whether I'll be doing it tomorrow or not (today) as the back was very sore after it.

Re: Nik
 

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

21:38 tough tough. First met con it two weeks, I got winded!!! Took a couple of ''long'' breaks.

Re: Nik
 

You pushed HARD out there. That's a rough workout. Nice job!

[QUOTE=Nik Nichols;491263]For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

21:38 tough tough. First met con it two weeks, I got winded!!! Took a couple of ''long'' breaks.[/QUOTE]

Re: Nik
 

[QUOTE=Brady Herrin;491283]You pushed HARD out there. That's a rough workout. Nice job![/QUOTE]

Yea, but you were faster!!!


50 back ext with 25lbs to strech out my back from the shoveling.


Oh and my arms are spent!!!

Re: Nik
 

50 back ext with 25lbs
3sets 15 ghd's
1 hanging power clean with 85 lbs:rofl: Just trying the movement. Todays WOD will be scaled down, this is going to pet strain on where my back was hurting for the last couple of weeks, I don't want to re hurt it.

Re: Nik
 

[QUOTE=Nik Nichols;491971]50 back ext with 25lbs
3sets 15 ghd's
1 hanging power clean with 85 lbs:rofl: Just trying the movement. Todays WOD will be scaled down, this is going to pet strain on where my back was hurting for the last couple of weeks, I don't want to re hurt it.[/QUOTE]

Good idea to scale the workout. I know you don't want to have to sit out again.

What weight are you planning to use?

Re: Nik
 

[QUOTE=Vanessa Sisson;491984]Good idea to scale the workout. I know you don't want to have to sit out again.

What weight are you planning to use?[/QUOTE]

Me and brady talked about 12lb dumbell:rofl:

No really, no more then 135, maybe lighter. Probably ligher.

Re: Nik
 

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

I used 115lbs on the cleans, and only got through first round and 18rep's on the rings, then did regular dips.

Time 10:03

Re: Nik
 

Good job on the workout Nik, it was a tough one.

Re: Nik
 

[QUOTE=Nick Harris;492260]Good job on the workout Nik, it was a tough one.[/QUOTE]

Thanks, my back is good, I thought it woulsd be bad after this one, but it is fine. I just wanted to not over do it to soon.

Re: Nik
 

Nice work Nik, you must of been going fast at the end chasing that sub 10, glad also to read that your back is feeling good

Re: Nik
 

thanks Scott, I'm watching my work and making sure I don't screw it up.


Early am warmup. 2sets 10 skin the cat

3 sets 3 front and back lever work.

Re: Nik
 

Ok, I need advice on doing the front and back levers, and skin the cat. I just do them.

Back and front levers I try to lower my self slowly till I fall or just pull back up. Fronts go real fast, backs a little slower.

Skin the cats: I hang on the rings pull over in the tuck position and pull back through to start for a set of 10 with out touching.

I could use some advice on sets or practice, or progressions.


Oh Scott, i will do the go till I fall 15 rep thing, I just looked back and saw what you said.

Re: Nik
 

10:00am break, skin the cats 2 sets 10,
3 sets 5 front and back levers
muscle up progressions. (tough from all the dips yesterday)

Re: Nik
 

[QUOTE=Nik Nichols;493007]Ok, I need advice on doing the front and back levers, and skin the cat. I just do them.

Back and front levers I try to lower my self slowly till I fall or just pull back up. Fronts go real fast, backs a little slower.

Skin the cats: I hang on the rings pull over in the tuck position and pull back through to start for a set of 10 with out touching.

I could use some advice on sets or practice, or progressions.


Oh Scott, i will do the go till I fall 15 rep thing, I just looked back and saow what you said.[/QUOTE]

Try some of these, Nik. Chuck sent then to me.

wfs: [url]http://www.dragondoor.com/articler/mode3/229[/url]

Also, if you go to the gymnastics bodies message board and search for candlesticks you can find more progression exercises for the front lever.

Re: Nik
 

Wow. :eek: Nice job with the cleans and dips. Totally sick.

Re: Nik
 

warm up,
50 situps with 25lbs,
3 sets 10 ring dips,
3sets 5 ring pullups
3sets s back/front levers
50 back ext 25lbs
couple skin the cats for fun.

Overhead squat 3-3-3-3-3 reps

1. 95lbs
2. 105lbs
3. 115lbs
4. 125lbs
5. 135lbs

5sets 5 dead lift 185lbs
2 sets 5 foot to hand rollouts.

Re: Nik
 

[QUOTE=Vanessa Sisson;493052]Try some of these, Nik. Chuck sent then to me.

wfs: [url]http://www.dragondoor.com/articler/mode3/229[/url]



Also, if you go to the gymnastics bodies message board and search for candlesticks you can find more progression exercises for the front lever.[/QUOTE]
Thanks Vanessa, I'll be checking it out.
[QUOTE=Camille Lore;493200]Wow. :eek: Nice job with the cleans and dips. Totally sick.[/QUOTE]

Thanks, I'm glad to be back in the game.

Re: Nik
 

Great job on the WOD today. What did you think of the 135 lbs on OHS's?

Re: Nik
 

[QUOTE=Nick Harris;493245]Great job on the WOD today. What did you think of the 135 lbs on OHS's?[/QUOTE]

It is harder to get it over head and down to the ground then anything else. I have to work on keeping my heels down, but it was good.

Re: Nik
 

Nice OHS Nik, they have you rocking like a boat in a storm , you still not beat me :p

Re: Nik
 

[QUOTE=Scott Jenkins;493309]Nice OHS Nik, they have you rocking like a boat in a storm , you still not beat me :p[/QUOTE]

Thanks Scott, I'll get you, and your little dog too!!

Re: Nik
 

[QUOTE=Nik Nichols;493203]warm up,
50 situps with 25lbs,
3 sets 10 ring dips,
3sets 5 ring pullups
3sets s back/front levers
50 back ext 25lbs
couple skin the cats for fun.

Overhead squat 3-3-3-3-3 reps

1. 95lbs
2. 105lbs
3. 115lbs
4. 125lbs
5. 135lbs

5sets 5 dead lift 185lbs
2 sets 5 foot to hand rollouts.[/QUOTE]

Now you're just showing off with the foot to hand rollouts :p good work!

Re: Nik
 

[QUOTE=Nik Nichols;493257]It is harder to get it over head and down to the ground then anything else. I have to work on keeping my heels down, but it was good.[/QUOTE]

I agree with you on keeping the heels down, very important and tough to do sometimes when the weight goes up. I also agree that getting the heavy weight up is hard too just to start the exercise.

Re: Nik
 

[QUOTE=Matthew Green;493810]Now you're just showing off with the foot to hand rollouts :p good work![/QUOTE]


HAHA, that is the first time I did them after my back pain. They are freakin tough!!!


[QUOTE=Nick Harris;494035]I agree with you on keeping the heels down, very important and tough to do sometimes when the weight goes up. I also agree that getting the heavy weight up is hard too just to start the exercise.[/QUOTE]

I realized my hieght is a problem. My arms are to short, If I position them for the lift befor I go over head they are to wide to jerk well. I started cleaning it from my back, instead of my chest, that helped. But getting it back down from over head is tough. I got to where I would just drop the weight to the ground and controll the bounce.(we have a couple of bumper 10lbs plates)

Some times being short and semi light weight frustrates me. :rofl:

Re: Nik
 

50 25lbs situps
2sets 5 foot to hand roll outs


I didn't think about I was going to be doing GHD's till after I was done. Maybe I should have waited, we will see.

Re: Nik
 

Impressive OHS, Nik!
I see you did the shovel WOD too earlier this week! Hope that one doesn't come up again.
Great ring work you've been doing too!:)

Re: Nik
 

:yeahthat: