Re: Nik
 

yeah Bert is next (this week) then you (next week). Okay, I was talking to Kempie about this yesterday.... Things could start to get real ugly if there's no real thought that goes into the programming. Anybody can make a "hard" workout but this challenge is also about learning what works and what doesn't in terms of programming as well. Keep it simple and if you're unsure of how it will pan out then have a cut off or work in the parameters of an amrap you can research online and you can always ask any one of us for help. Let me know if you need a hand, you could email me your thoughts and i'll help you out if needed. Peace :highfive:

Re: Nik
 

Quick tip I learned, which you may already know- when fatiguing on handstand pushups, try to "twist" your hands on the floor. Twist so your fingers come into you, if that makes sense. It activates the lats and gives you a bit more in your tank.

Also, check out Brad Johnson's book- [url]http://www.ironmind.com/ironmind/opencms/ExtremePages/extremepage5.html[/url] (WFS)
Bodyweight Exercises for Extraordinary Strength. Guy does pullups from sledgehammers and stuff. Crazy. Looks like a fun book.

Re: Nik
 

[QUOTE=Camille Lore;664556]Quick tip I learned, which you may already know- when fatiguing on handstand pushups, try to "twist" your hands on the floor. Twist so your fingers come into you, if that makes sense. It activates the lats and gives you a bit more in your tank.

Also, check out Brad Johnson's book- [url]http://www.ironmind.com/ironmind/opencms/ExtremePages/extremepage5.html[/url] (WFS)
Bodyweight Exercises for Extraordinary Strength. Guy does pullups from sledgehammers and stuff. Crazy. Looks like a fun book.[/QUOTE]

Thanks Camille! No I didn't know about twisting my wrist like that, I will have to try it. Cool link, more new stuff. I like the sledgehammer pullups!

Re: Nik
 

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups


time 19:59

that was tough, I had no energy for it, I dragged my way through the warm up,
It was all slow, I have no energy, pullups were broken, thrusters way broken, runs slow, to much breaking and leaning on the bar. I just didn't have it.
If I feel this way tomarrow, I am taking the weekend off. I am tired.
I do have some outside stress right now(money, bills, ect) I'm sure it is all adding up, a coupler of days will do me some good.

Re: Nik
 

[quote=Nik Nichols;665440]"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups


time 19:59

that was tough, I had no energy for it, I dragged my way through the warm up,
It was all slow, I have no energy, pullups were broken, thrusters way broken, runs slow, to much breaking and leaning on the bar. I just didn't have it.
If I feel this way tomarrow, I am taking the weekend off. I am tired.
I do have some outside stress right now(money, bills, ect) I'm sure it is all adding up, a coupler of days will do me some good.[/quote]

Nik: I hate this one.. it is tough all around.. I don't know what your previous times have been, but 20 min is a great time if you ask me!! :)
Get some rest, good food and "back at it" in a few days!!
--chin up!:highfive:

Re: Nik
 

[QUOTE=Marianne Urbanski;665488]Nik: I hate this one.. it is tough all around.. I don't know what your previous times have been, but 20 min is a great time if you ask me!! :)
Get some rest, good food and "back at it" in a few days!!
--chin up!:highfive:[/QUOTE]

Ah I'm cool, thanks Marianne, I don't know if I had done it befor.

I ate really bad yesterday, I really think that had alot to do with my being tired. Stress is stress, I know it takes its toll.
It is hard for me still to understand how much food changes you form day to day. you eat crap, you feel like crap. It is just hard for me to get through my thick skull. I'm so use to eating whatever and ''getting away with it''. Now I am finding it makes so much of a difference.

Re: Nik
 

Marianne is right Nik, thats one of those WODs that really wear you down, theres absolutely nothing in it to get any relief and your time of sub 20 minutes is fantastic, that would be my target if I was taking part.

Still if your body says it needs a break , go for it and get some fishing with Martin and your Dad over the weekend, take your mind off everything. Sorry to hear about the problems with the bills, its that time of year over here as well , they always seem to come at the same time.

Re: Nik
 

[QUOTE=Scott Jenkins;665497]Marianne is right Nik, thats one of those WODs that really wear you down, theres absolutely nothing in it to get any relief and your time of sub 20 minutes is fantastic, that would be my target if I was taking part.

Still if your body says it needs a break , go for it and get some fishing with Martin and your Dad over the weekend, take your mind off everything. Sorry to hear about the problems with the bills, its that time of year over here as well , they always seem to come at the same time.[/QUOTE]

No I'm pretty happy with my time. I just was sluggish, I had no drive or intensity. I kind of been feeling this way, but I would have it coming into the WOD. But I know I am tired for whatever reason.

I don't remember the last time I took a couple of day off. It will work out good though. Monday is a new cycle, so I miss two workouts and back on track(if I can stay away)

Re: Nik
 

Nik, great job on Daniel - way to keep powering through it even though you didn't feel much gas in the tank. That looks like a really tough WOD! :notworth:

I've been feeling that way a lot lately too. It's frustrating. I think you have hit the nail on the head with it being stress-related. Just rememeber, be kind to yourself and make sure you are getting the relaxation time that you need.

I'm taking that food quality reminder to heart as well...

Re: Nik
 

Nik that sub 20 Daniel is a great score. Sorry to hear that your feeling like crap. It happens to all of us sometimes. You'll be back on track before you know it.

Re: Nik
 

It took me close to an hour to finish this one. :( Sounds like I'm not the only one that needs to de-stress. Hope you have a restful weekend.

Re: Nik
 

[QUOTE=Nik Nichols;665440]"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups


time 19:59[/QUOTE]

I agree Nik, this was very tough. I did it in 20:54... lots of broken intervals with slow runs. Very tough workout. Way to go man!

Re: Nik
 

[QUOTE=Nik Nichols;665440]"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups


time 19:59

that was tough, I had no energy for it, I dragged my way through the warm up,
It was all slow, I have no energy, pullups were broken, thrusters way broken, runs slow, to much breaking and leaning on the bar. I just didn't have it.
If I feel this way tomarrow, I am taking the weekend off. I am tired.
I do have some outside stress right now(money, bills, ect) I'm sure it is all adding up, a coupler of days will do me some good.[/QUOTE]



Great time even though you didn't feel like you had the energy for it. How you feeling now fella?

Re: Nik
 

[QUOTE=Laurie Smith;666205]It took me close to an hour to finish this one. :( Sounds like I'm not the only one that needs to de-stress. Hope you have a restful weekend.[/QUOTE]
Yea, life happens, it isn't always good. But I'll get through it. Thanks.
[QUOTE=Nick Harris;666452]I agree Nik, this was very tough. I did it in 20:54... lots of broken intervals with slow runs. Very tough workout. Way to go man![/QUOTE]
It was tough, I drug myself through it. Good time by the way.
[QUOTE=Leon Robotham;666505]Great time even though you didn't feel like you had the energy for it. How you feeling now fella?[/QUOTE]


Man the truth is I needed a break, I'm sore still in places. But I feel weird about missing, Working out is almost hard wired into my system, I get cranky from missing even though I deside to. I hope it pays off and I'm back strong Monday.

Re: Nik
 

NIK!!!! What's up???

Re: Nik
 

[QUOTE=Vanessa Sisson;666749]NIK!!!! What's up???[/QUOTE]

Well Well, I wonder about you all the time, How are you doing? What's the story? Still blazing fast on the ghd's?

Re: Nik
 

[QUOTE=Nik Nichols;666750]Well Well, I wonder about you all the time, How are you doing? What's the story? Still blazing fast on the ghd's?[/QUOTE]

I'm great! I'm almost done with my second year of grad school. I took a little break from CF. BUT Chuck moved and now he's coaching at GSX and I'm back at Cfing again.

I think I'm still pretty fast at the GHD's. ;-)

Re: Nik
 

[QUOTE=Vanessa Sisson;666753]I'm great! I'm almost done with my second year of grad school. I took a little break from CF. BUT Chuck moved and now he's coaching at GSX and I'm back at Cfing again.

I think I'm still pretty fast at the GHD's. ;-)[/QUOTE]

Nice, Chuck is coaching at GSX? Oh man I need to come up and take a whoopen form him and you as well!

Congrats on School, I know it was tough last year. How long were you out of the workout? How long are you back? You still deadlift mack trucks?


Nice six pack!!

Re: Nik
 

[QUOTE=Nik Nichols;666756]Nice, Chuck is coaching at GSX? Oh man I need to come up and take a whoopen form him and you as well!

Congrats on School, I know it was tough last year. How long were you out of the workout? How long are you back? You still deadlift mack trucks?


Nice six pack!![/QUOTE]

Yep! You should come up! That would be great! They are having a social and a workout Oct 3rd later in the day. That might be fun.

Been back about a month or two I guess. I've been losing some fat so I've been doing mostly metcons but I CANNOT wait to start deadlifting again! I don't think I've lost any ground though. My front squat was 135x3 the other day. That's about on par from my old front squats.

Re: Nik
 

[QUOTE=Nik Nichols;666741]
Man the truth is I needed a break, I'm sore still in places. But I feel weird about missing, Working out is almost hard wired into my system, I get cranky from missing even though I deside to. I hope it pays off and I'm back strong Monday.[/QUOTE]

It's during the rest that we begin to reap the benefits of our training. Take the rest and enjoy it, your body needs it. You'll be back strong for sure mate.

Re: Nik
 

Well I made the weekend and didn't workout.

My alergies are bad , they got bad yesterday, I didn't sleep, my face feels like it went a few rounds with Leon. Swolen and puffy, runny nose ect.
So today should be ''fun''.

Re: Nik
 

[QUOTE=Nik Nichols;667204]Well I made the weekend and didn't workout.

My alergies are bad , they got bad yesterday, I didn't sleep, my face feels like it went a few rounds with Leon. Swolen and puffy, runny nose ect.
So today should be ''fun''.[/QUOTE]

That sucks Nik. Have you tried a neti pot? It will flush out your sinuses and maybe make you feel better.

Re: Nik
 

Glad to hear u rested nik but sorry about ur allergies. Do regularly take medicine for tums or do they just popup every now and then? Maybe one more day off wouldn't hurt since u didn't sleep well. Hope u get better

Re: Nik
 

Hope your allergies get better. We've got a lot of pollen here now...

Hey Nik- you've gotta see if you can get a copy of this "Bodyweight Exercises for Extraordinary Strength". It would add to the fun at your work- he shows different wild things to do with 2x4 scraps, ladders, progressions/assistance exercises for rafter pullups...very cool stuff. I think you and the guys at work would really like it!

Re: Nik
 

[QUOTE=Vanessa Sisson;667208]That sucks Nik. Have you tried a neti pot? It will flush out your sinuses and maybe make you feel better.[/QUOTE]
Yea, my wife lives by that thing, I'm afraid of drowning, if I don't clear up by tonight i will mabe give it a go.
[QUOTE=Ernie Guevara;667211]Glad to hear u rested nik but sorry about ur allergies. Do regularly take medicine for tums or do they just popup every now and then? Maybe one more day off wouldn't hurt since u didn't sleep well. Hope u get better[/QUOTE]
No they come and go, so I hope it clears up in a day or two, No I'll lift today, I skipped the weekend.
[QUOTE=Camille Lore;667272]Hope your allergies get better. We've got a lot of pollen here now...

Hey Nik- you've gotta see if you can get a copy of this "Bodyweight Exercises for Extraordinary Strength". It would add to the fun at your work- he shows different wild things to do with 2x4 scraps, ladders, progressions/assistance exercises for rafter pullups...very cool stuff. I think you and the guys at work would really like it![/QUOTE]

Did you post that book on your log? I looked at it I think. I need to get it. The rafter pullups are going to take a wile and alot of work.

Re: Nik
 

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
sp125lbs,125lbs,125lbs,135lbs,135lbs
PP145lbs,155lbs,155lbs,160lbs,170lbs
pj145lbs,155lbs,155lbs,160lbs,175lbs

last time
sp 95,105,115,125,135lbs
PP 135,145,155,165x1,155lbs
PJ 135,145,155,165x4,155lbs

regular warm up and with muscleups and ghds

I need to workout feeling crappy more often! I feel pretty good, some runny nose and throat a bit sore, but good.

Re: Nik
 

Wow, man. Here's to colds!
Nice improvements!

Re: Nik
 

You must have gained more hip pop since last time round, SP is the same but PP and PJ have increased 15 & 20lbs respectively. Da hip is where it's yah !

Re: Nik
 

[QUOTE=Camille Lore;667413]Wow, man. Here's to colds!
Nice improvements![/QUOTE]
Thanks, I hope it is gone quick, I was really suprised at the workout.
[QUOTE=Leon Robotham;667430]You must have gained more hip pop since last time round, SP is the same but PP and PJ have increased 15 & 20lbs respectively. Da hip is where it's yah ![/QUOTE]

Yea, it has got to be hip drive. i was glad to hit my 135 on SP twice. That is my regular 1 rep max. Soon to break the 135lbs wall.

Re: Nik
 

Argh! I woke up with a sore throat today. :( Nice numbers considering you're fighting off something.

Re: Nik
 

[QUOTE=Nik Nichols;667458]Thanks, I hope it is gone quick, I was really suprised at the workout.


Yea, it has got to be hip drive. i was glad to hit my 135 on SP twice. That is my regular 1 rep max. Soon to break the 135lbs wall.[/QUOTE]

Add bench press into the mix and you'll push straight past that plateau. I can't bench because it does my shoulder no good..... I also just don't like it. It does have its uses though.

Re: Nik
 

Nice strong work Nik. Glad to hear your not feeling too bad! Its all about that hip drive:highfive:

Re: Nik
 

[QUOTE=Laurie Smith;667505]Argh! I woke up with a sore throat today. :( Nice numbers considering you're fighting off something.[/QUOTE]
I'm happy with it, i matched my SP, and pr'd the PP, and PJ, so it was good.
[QUOTE=Leon Robotham;667516]Add bench press into the mix and you'll push straight past that plateau. I can't bench because it does my shoulder no good..... I also just don't like it. It does have its uses though.[/QUOTE]
Shoulder press is slow for me anyway, I will try to pick up on my bench, I never do, there is somuch to work on I have forgotten it totaly. Should I go heavy sets? like 3x5?
[QUOTE=Jesse Emers;667522]Nice strong work Nik. Glad to hear your not feeling too bad! Its all about that hip drive:highfive:[/QUOTE]

Thanks Jesse, I have to say again that if you wouldn't have showed me the better way to max, I wouldn't be anywhere near what I'm doing.

Re: Nik
 

Deadlift 1-1-1-1-1-1-1 reps
1.305lbs
2.305lbs
3.305lbs
4.305lbs
5.305lbs
6.305lbs
7.305lbs

Man I was lucky to finish with the 305. Tough lift today. No pr.

Re: Nik
 

Still strong consistent work Nik! How are you and the allergies feeling today? I couldn't get a pr either today, I matched it but couldn't go higher. I think we will be doing some running tomorrow after 2 daysof power lifting. What do u hink?

Re: Nik
 

[quote=Nik Nichols;667790]Deadlift 1-1-1-1-1-1-1 reps
1.305lbs
2.305lbs
3.305lbs
4.305lbs
5.305lbs
6.305lbs
7.305lbs

Man I was lucky to finish with the 305. Tough lift today. No pr.[/quote]

Awesome work, esp with the allergies you have been having!! Can't get PR all the time :(

Re: Nik
 

[QUOTE=Nik Nichols;667790]Deadlift 1-1-1-1-1-1-1 reps
1.305lbs
2.305lbs
3.305lbs
4.305lbs
5.305lbs
6.305lbs
7.305lbs

Man I was lucky to finish with the 305. Tough lift today. No pr.[/QUOTE]

Great consistent deadlifting there Nik, what you allergic too? Have to done Berts weekly challenge yet, I have been offline for a few days.

Re: Nik
 

Hi Nik, is 315 your top end? if so i'd think again about going for 7 lifts at 305, it'll just end up leaving you smoked. Actually, Dave Tates latest video is worth a watch it touches on the subject. Good lifting though :D

Re: Nik
 

[QUOTE=Ernie Guevara;667792]Still strong consistent work Nik! How are you and the allergies feeling today? I couldn't get a pr either today, I matched it but couldn't go higher. I think we will be doing some running tomorrow after 2 daysof power lifting. What do u hink?[/QUOTE]
Yea, probably a run, Feeling better, it rained here last night, so I guess it knocked down what ever was killing me.
[QUOTE=Marianne Urbanski;667796]Awesome work, esp with the allergies you have been having!! Can't get PR all the time :([/QUOTE]
Eh 7 reps is tough. I'm happy with it.
[QUOTE=Scott Jenkins;667811]Great consistent deadlifting there Nik, what you allergic too? Have to done Berts weekly challenge yet, I have been offline for a few days.[/QUOTE]
I dont really know, it is seasonal alergies, the last couple of years it has been getting better, it just hits me some time.

Havent hit the challenge yet, I will today or tomarrow. I'm really looking forward to it.
[QUOTE=Leon Robotham;667814]Hi Nik, is 315 your top end? if so i'd think again about going for 7 lifts at 305, it'll just end up leaving you smoked. Actually, Dave Tates latest video is worth a watch it touches on the subject. Good lifting though :D[/QUOTE]

I'll check out the video, and yea it smoked me. 315 is max.

Re: Nik
 

10:00 break
6sets od 5 deadhang pullups with 30second break only between sets.