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Nik Nichols 02-18-2010 09:36 AM

Re: Nik
 
[QUOTE=Jay Rhodes;741438]Ah, that's annoying.
But all the more reason to get right into it as soon as the weights are in place!
Best of luck.[/QUOTE]

You too bud. Go hard.

Nik Nichols 02-18-2010 12:09 PM

Re: Nik
 
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

I did SQUAT cleans.
weight is
Deadlift 250lbs
bench 165lbs
squat cleans 125lbs

TIME 38:34
last time 41:00 even with 5 lbs lighter on cleans


I had to pull off 125lbs off the bar to get the clean weight, and after the cleans rerack the weight for deads. It got real frustrating changing weights arround. When you are spending more time changing weight then doing the exercize it gets to you.
I went back and timed how long it took me to pull the weight off and put it back on and it took 1:08 min so I spent over 10 min changing weights.

Now I was real happy with the workout. Deads unbroken, bench unbroken(no spot keeps you moving) Cleans only first 3 rounds broke.

Laurie Smith 02-18-2010 12:20 PM

Re: Nik
 
Wow Nik! A pr even though you had to change the weights. And yes, I get it SQUAT cleans. :p

Nik Nichols 02-18-2010 12:33 PM

Re: Nik
 
[QUOTE=Laurie Smith;741570]Wow Nik! A pr even though you had to change the weights. And yes, I get it SQUAT cleans. :p[/QUOTE]

No I posted that for my referance, I'll harass you on your log:D. Alot of people debate weather it is power cleans or squat cleans when the main page posts ''cleans'' so I'm real spacific on what i do in that situeation.

I wish after timing how long it took my per round to change weight to try it with 3 bars and proper weight. it has got to be different.

Laurie Smith 02-18-2010 12:38 PM

Re: Nik
 
[QUOTE=Nik Nichols;741582]No I posted that for my referance, I'll harass you on your log:D. Alot of people debate weather it is power cleans or squat cleans when the main page posts ''cleans'' so I'm real spacific on what i do in that situeation.

I wish after timing how long it took my per round to change weight to try it with 3 bars and proper weight. it has got to be different.[/QUOTE]

Haha...I know. When it says just cleans it's supposed to be squat cleans, I know for power they will actually state power cleans.

I'm sure it would make a huge difference in your time. Even if you had someone there to change out the weight for you would help.

Marianne Urbanski 02-18-2010 12:39 PM

Re: Nik
 
Nice job on Linda, Nik.. Yea, changing the weights on the bar makes this a completely different animal.. I figure you spent 1/3 of the time messing with the weights. :pepper:
BTW: We always do full squat cleans if it says "cleans"... if they mean "power" they will say that!! :)
excellent PR today!! :highfive:

Scott Jenkins 02-18-2010 12:41 PM

Re: Nik
 
Great work Nik and a PR with all the weight changing on top, it can really throw your concentration when your changing weights and trying to keep mentally focused, I know this. :highfive:

Nik Nichols 02-18-2010 03:05 PM

Re: Nik
 
[QUOTE=Marianne Urbanski;741591]Nice job on Linda, Nik.. Yea, changing the weights on the bar makes this a completely different animal.. I figure you spent 1/3 of the time messing with the weights. :pepper:
BTW: We always do full squat cleans if it says "cleans"... if they mean "power" they will say that!! :)
excellent PR today!! :highfive:[/QUOTE]


I'm the same, I default to squat cleans. I'd li9ke a stab at the 3 bars with 3 bars, that would be tough.
[QUOTE=Scott Jenkins;741593]Great work Nik and a PR with all the weight changing on top, it can really throw your concentration when your changing weights and trying to keep mentally focused, I know this. :highfive:[/QUOTE]

It did mess with my concentration some, I get mad at the time spent changing weights is equal or longer then reps. It is frustrating, but I was real happy with it. It felt good, I felt good in it.

You have done it with one bar haven't you Scott?

Nik Nichols 02-18-2010 03:09 PM

Re: Nik
 
3:00 break
I slung weights for Brady to get through todays WOD, he did real good with it.
I did some MU's i got 4 in a row no wrist flik, I was working on volume. I got 3,3,4 then helped Brady.

Then I did then ab exercize where you lay on your back and raise your legs and some one pushes them down in different directions. 3sets 50 reps.

Jay Rhodes 02-18-2010 03:10 PM

Re: Nik
 
Nik.... you're gonna be angry with me! I did NOT do SQUAT cleans.

When I see "storming through for time" I did exactly that....with power cleans.

Anyway, I got a video of the whole ordeal.
Interestingly enough, I was short on bars and ended up using a bar on the bench press that someone had loaded up some serious weight on and bent at some point.
WELL, got down to the 2's, lifted off and the bar rolled over and crashed right across my sternum. :yikes: Figure I lost about 30-35 seconds.

I'll post the video later

Nik Nichols 02-18-2010 03:15 PM

Re: Nik
 
[QUOTE=Jay Rhodes;741682]Nik.... you're gonna be angry with me! I did NOT do SQUAT cleans.

When I see "storming through for time" I did exactly that....with power cleans.

Anyway, I got a video of the whole ordeal.
Interestingly enough, I was short on bars and ended up using a bar on the bench press that someone had loaded up some serious weight on and bent at some point.
WELL, got down to the 2's, lifted off and the bar rolled over and crashed right across my sternum. :yikes: Figure I lost about 30-35 seconds.

I'll post the video later[/QUOTE]

Your work out is your workout, you don't do it for me. I'll point things out, but it is all for you to take or leave. I wanted to do power cleans I'll tell you that!

i hope the bar didn't hurt you.

Jay Rhodes 02-18-2010 03:31 PM

Re: Nik
 
[QUOTE=Nik Nichols;741690]Your work out is your workout, you don't do it for me. I'll point things out, but it is all for you to take or leave. I wanted to do power cleans I'll tell you that!

i hope the bar didn't hurt you.[/QUOTE]

Nah, I'm all good. Just felt like I got punched in the chest by Josh Everett.

My logic was that unless it specifically says squat or power I'll just choose...like if I were to do Grace, it would be power cleans.
Good on you for going with squat cleans though!! Would have made it all that much harder.

Richard Vanmeerbeek 02-18-2010 05:33 PM

Re: Nik
 
[QUOTE=Nik Nichols;741557]"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

I did SQUAT cleans.
weight is
Deadlift 250lbs
bench 165lbs
squat cleans 125lbs

TIME 38:34
last time 41:00 even with 5 lbs lighter on cleans


I had to pull off 125lbs off the bar to get the clean weight, and after the cleans rerack the weight for deads. It got real frustrating changing weights arround. When you are spending more time changing weight then doing the exercize it gets to you.
I went back and timed how long it took me to pull the weight off and put it back on and it took 1:08 min so I spent over 10 min changing weights.

Now I was real happy with the workout. Deads unbroken, bench unbroken(no spot keeps you moving) Cleans only first 3 rounds broke.[/QUOTE]

Awesome Nik, legit and room for a better PR if you don't have to handle all the weight changes :highfive:

Nik Nichols 02-19-2010 07:42 AM

Re: Nik
 
[QUOTE=Richard Vanmeerbeek;741770]Awesome Nik, legit and room for a better PR if you don't have to handle all the weight changes :highfive:[/QUOTE]

Thanks, I cant wait to get 3 bars and go at it.

Nik Nichols 02-19-2010 07:44 AM

Re: Nik
 
early warmup
30 ghd(20,6,4 with out coming off the rig, but stopped)
30 back ext 30 lbs
30 camille pushups
Set up for todays thrusters, it looks like it will be a fun one.

Ernie Guevara 02-19-2010 07:57 AM

Re: Nik
 
I'm using 115lbs today nik, what are u using?

Scott Jenkins 02-19-2010 07:57 AM

Re: Nik
 
Reckon you got this one in the bag Nik. Just worked out your weight and you will be using 110lb you lucky man. My only chance is if I go crazy and just dont put the bar down until it pushes my elbows down through my stomach. :rofl:

Nik Nichols 02-19-2010 08:05 AM

Re: Nik
 
[QUOTE=Ernie Guevara;742071]I'm using 115lbs today nik, what are u using?[/QUOTE]
Scott is right, my number is 110lbs But I'm not sure yet.
[QUOTE=Scott Jenkins;742072]Reckon you got this one in the bag Nik. Just worked out your weight and you will be using 110lb you lucky man. My only chance is if I go crazy and just dont put the bar down until it pushes my elbows down through my stomach. :rofl:[/QUOTE]

That is it Scott, I have a good mind for this one, yes thrusters are a weekness, but I still feel good about it. You will have some work to do if I have anything to say about it, Ernie, you too!!

Scott Jenkins 02-19-2010 08:18 AM

Re: Nik
 
[QUOTE=Nik Nichols;742081]Scott is right, my number is 110lbs But I'm not sure yet.


That is it Scott, I have a good mind for this one, yes thrusters are a weekness, but I still feel good about it. You will have some work to do if I have anything to say about it, Ernie, you too!![/QUOTE]

Just worked mine out to 130lb exactly as I am 194lb today, might have to go on a crash diet before tomorrow, then again my CF class usually knocks a few lbs off me.

Nik Nichols 02-19-2010 08:31 AM

Re: Nik
 
[QUOTE=Scott Jenkins;742089]Just worked mine out to 130lb exactly as I am 194lb today, might have to go on a crash diet before tomorrow, then again my CF class usually knocks a few lbs off me.[/QUOTE]

130 is not bad, I figure if you knock off a few pounds and can drop it to 125 that would be even easier. Burt for you 130 will not be to bad considering there is no time limit.

Greg Privitera 02-19-2010 08:46 AM

Re: Nik
 
Nice Linda, especially considering the extra work!

You going for a peak score on the thrusters or a high average round?

Nik Nichols 02-19-2010 08:48 AM

Re: Nik
 
[QUOTE=Greg Privitera;742106]Nice Linda, especially considering the extra work!

You going for a peak score on the thrusters or a high average round?[/QUOTE]

Max effort is max effort. I will be going for as much as I can get. I hope both will happen. Keep max effort and high volume too. I plan big!

Nik Nichols 02-19-2010 09:25 AM

Re: Nik
 
10:00 break
warmup 30 situps 45lbs plate over head
30 ring dips
30 squats few pullups.

MU work: fals grip hang.
3 sets of 5 reps wrist flick in hang.
1 proper MU to finish with wrist flick, fore arms feeling it.

Nik Nichols 02-19-2010 12:33 PM

Re: Nik
 
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

check my weight fully dressed with out boots 165even.
weight used 110lbs(49.8K)
thrusters full squat, to ear showing at lockout
pullups all C2B

thrusters/pullups
1. 20/27
2. 13/27
3. 14/27
4. 13/27
5. 15/30

Yes I could have pulled more pullups. I got 27 the first and second set. I had to fight for the next 2 rounds to get them. I hit 23 and hung on the bar and got my swing going for the rest. On set 5 it was like that from 23 on but I never came off the bar, just hung for a second to get my swing going right again.

Thrusters I thought I'd get 30 the first go, I was luck for the 20. sets 2,3,4, were chasing 15 reps. Breathing after 5 or so reps got me. i had to focus real hard to controll my breathing.
After round 5 of the thrusters i got light headed a little form breathing. I hit 12 reps and just kept shoving to get the 15 reps, no controll on breathing.

Good workout, arms and lungs are toast. Quads hams glutes feeling the thrusters.

Nik Nichols 02-19-2010 12:36 PM

Re: Nik
 
oops..

Laurie Smith 02-19-2010 12:52 PM

Re: Nik
 
I'm not sure why, but for some reason I've been wishing I weigh as much (or as little) as I did back in Jr. High. :rofl:

Nice work. I'm not sure how this one is going to work out.

Ernie Guevara 02-19-2010 01:00 PM

Re: Nik
 
Great job nik, you hit the 20 mark on atleast one round of thrusters!!! I know they can get real breathy after a while. But you definitely crushed the pullups, I hope to get 20 pullups on atleast one round. How long did u rest between exercises and sets?

Nik Nichols 02-19-2010 01:19 PM

Re: Nik
 
[QUOTE=Ernie Guevara;742269]Great job nik, you hit the 20 mark on atleast one round of thrusters!!! I know they can get real breathy after a while. But you definitely crushed the pullups, I hope to get 20 pullups on atleast one round. How long did u rest between exercises and sets?[/QUOTE]

That is second place for Max thrusters to Kelly Moore who got 29 first round. Also that is second or third for pullups on the main page comments.

Jay Rhodes 02-19-2010 01:31 PM

Re: Nik
 
[QUOTE=Nik Nichols;742279]That is second place for Max thrusters to Kelly Moore who got 29 first round. Also that is second or third for pullups on the main page comments.[/QUOTE]

Holy s h i t NIK!!
This WOD officially belongs to you. Write in to have it named "Nik"

Nik Nichols 02-19-2010 01:39 PM

Re: Nik
 
[QUOTE=Jay Rhodes;742285]Holy s h i t NIK!!
This WOD officially belongs to you. Write it to have it named "Nik"[/QUOTE]

HAHAHA, No, not unless I'm first and I'm not. But it was good. Pullups were on point, and that is the best and most reps I have ever done on thrusters.

Nik Nichols 02-19-2010 02:21 PM

Re: Nik
 
3:00 break
3x3 back squats 250lbs.

Laurie Smith 02-19-2010 02:36 PM

Re: Nik
 
[QUOTE=Nik Nichols;742321]3:00 break
3x3 back squats 250lbs.[/QUOTE]

You're not tired yet? :yikes:

Greg Privitera 02-19-2010 02:44 PM

Re: Nik
 
How much rest/transition before pullups? And between rounds?

That's another sick performance...don't think I'll be doing that one, doing a special thing tomorrow at crossfit tribe with Erin and some cfcc members

Nik Nichols 02-19-2010 03:20 PM

Re: Nik
 
[QUOTE=Laurie Smith;742337]You're not tired yet? :yikes:[/QUOTE]

Eh I recover fast. I am adicted. I couldnt do any upper body after that workout, but a few squats were ok. Tomarrow's a rest day so I added.

Nik Nichols 02-19-2010 03:26 PM

Re: Nik
 
[QUOTE=Greg Privitera;742342]How much rest/transition before pullups? And between rounds?

That's another sick performance...don't think I'll be doing that one, doing a special thing tomorrow at crossfit tribe with Erin and some cfcc members[/QUOTE]

Sounds like a cool day for you. I have watched Erins log, tough girl.

Rest was inbetween the thrusters and pullups. I was wiped after the thrusters and the break was there. Probably 2 to 3 min, I didn't time, I was going to but after I got started I forgot the clock.

The pullups were easy today, I hardly used any effort and came off the bar not breathing hard at all. So I'd swing my arms in circles to loosen them up 10 times per arm and go for thrusters.

Scott Jenkins 02-20-2010 01:11 AM

Re: Nik
 
[QUOTE=Nik Nichols;742249]Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

check my weight fully dressed with out boots 165even.
weight used 110lbs(49.8K)
thrusters full squat, to ear showing at lockout
pullups all C2B

thrusters/pullups
1. 20/27
2. 13/27
3. 14/27
4. 13/27
5. 15/30

Yes I could have pulled more pullups. I got 27 the first and second set. I had to fight for the next 2 rounds to get them. I hit 23 and hung on the bar and got my swing going for the rest. On set 5 it was like that from 23 on but I never came off the bar, just hung for a second to get my swing going right again.

Thrusters I thought I'd get 30 the first go, I was luck for the 20. sets 2,3,4, were chasing 15 reps. Breathing after 5 or so reps got me. i had to focus real hard to controll my breathing.
After round 5 of the thrusters i got light headed a little form breathing. I hit 12 reps and just kept shoving to get the 15 reps, no controll on breathing.

Good workout, arms and lungs are toast. Quads hams glutes feeling the thrusters.[/QUOTE]

Great work Nik , you kicked that 15 thrusters easy in the first round, 20 is huge and the usual massive numbers on the pull ups.

Nik Nichols 02-20-2010 06:54 AM

Re: Nik
 
[QUOTE=Scott Jenkins;742599]Great work Nik , you kicked that 15 thrusters easy in the first round, 20 is huge and the usual massive numbers on the pull ups.[/QUOTE]

I wanted/ thought I could get 30 on the first go, but we all saw how that first round went. I'm real happy with it seeing that thrusters are a goat.

That is the best set of pullups for me in a wile. They have been suffering lately and I figured out it has been the heavy clean and jerk work has been killing my arms. So I haven't done cleans in a week other mainpage.



I am really really sore today. I'm glad it is a rest day.

Ernie Guevara 02-20-2010 07:39 AM

Re: Nik
 
Dude I am sore everywhere today lol! I don't thnk I'm gonna be able to do anything lol. And I forgot to do my 50 burpees yesterday so today I have to do 101!!! I'm sooo dong them in sets of 10s lol.

Nik Nichols 02-20-2010 08:54 AM

Re: Nik
 
[QUOTE=Ernie Guevara;742655]Dude I am sore everywhere today lol! I don't thnk I'm gonna be able to do anything lol. And I forgot to do my 50 burpees yesterday so today I have to do 101!!! I'm sooo dong them in sets of 10s lol.[/QUOTE]

Shoot yea, I'd do the burpees in 10's too, if it took me all day I would make them as painless as posible.

Nik Nichols 02-21-2010 07:53 AM

Re: Nik
 
"Garrett"

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

time 23:43
ring HSPU's with foot assist. I hooked my heels on a rack to help. I could not do it on the ring, it was a mess to try. So I went with the foot assist.
TO EASY.
I did the first set and got 19 reps, that is more then I can do regular HSPU's. I should have gone with regular HSPU's, but I started with the rings I finished with them. Next time I know.

Squats were terreble. Man they were hard today. Quads were killing my. I even felt it in my back. My back is sore now from the squats and dropping off the pullup bar.

I am not complaning, I am just posting how it went.

RIP Garret, God bless and keep your familly.


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