Re: Nik
 

[QUOTE=Scott Jenkins;1110770]Oh he will, its my wife's daughter :rofl:

She's boss of him anyway[/QUOTE]

FOR REAL!! Ha That is funny. So will Mat call you pops now? :rofl:

Re: Nik
 

3:00 break
couch stretch with band 2:00min a side
ham stretch with band 2:00min a side. legs are sore today for a rest day.

Re: Nik
 

How's the injury Nik? Seem's everyone is picking them up recently

Re: Nik
 

[QUOTE=Nik Nichols;1110776]FOR REAL!! Ha That is funny. So will Mat call you pops now? :rofl:[/QUOTE]

No he won't unless he wants to be buried!

Re: Nik
 

[QUOTE=Scott Jenkins;1110963]No he won't unless he wants to be buried![/QUOTE]

Haha, I don't know what the big deal is! :D

Re: Nik
 

[QUOTE=Nik Nichols;1110715]I think that is a big part of it, but like you said, I never felt as bad for as long as I did . But thanksgiving I did not over eat. I did have to plates of dinner, no sweets. But fri,sat,sun I did not eat near enough for me for no other reason then I was busy and just did not get to it.
I am not 100% happy with that though and will get a complete physical anyway to be sure. Plus I am way over due for one.[/QUOTE]
I think you are wise to get the physical, just to doublecheck. That said, it is surprising how bad undereating combined with overexercising can make you feel. I have run up against that wall a few times, and really got burned by it some two months ago. I made some significant changes to my diet and exercise as a result. I used to scoff at reports that Michael Phelps would eat 12,000 calories a day when he was in really hard swim training for the Olympics. Now I'm not so sure.

Also, since you mentioned that your back is twinging on you a bit, I thought you might find the following post I made to my Workout Log to be helpful[LIST][*][URL="http://board.crossfit.com/showpost.php?p=1106861&postcount=1258"]Fixing My Back - Posterior Chain, Body Core, Upper Back & Shoulder Exercise Regimen[/URL] (WFS)[/LIST]
It includes numerous instructional exercise videos; links to books, websites, and articles; and a simple and scalable exercise regimen. Since I messed up my lower back a wee bit, I did my usual geeky research project and dug up some really useful material. Hopefully you'll find some of it to be of good use too.

Re: Nik
 

[QUOTE=Scott Jenkins;1110963]No he won't unless he wants to be buried![/QUOTE]

HAHAHA I figured as much!:bash0000: That is you busting on Mat. How is the knee?

[QUOTE=Matthew Williams;1110965]Haha, I don't know what the big deal is! :D[/QUOTE]

I would not chance it till you are beating him on a regular basis on the workout. Unless you can out run him!;)

Re: Nik
 

[QUOTE=Luke Seubert;1110968]I think you are wise to get the physical, just to doublecheck. That said, it is surprising how bad undereating combined with overexercising can make you feel. I have run up against that wall a few times, and really got burned by it some two months ago. I made some significant changes to my diet and exercise as a result. I used to scoff at reports that Michael Phelps would eat 12,000 calories a day when he was in really hard swim training for the Olympics. Now I'm not so sure.

Also, since you mentioned that your back is twinging on you a bit, I thought you might find the following post I made to my Workout Log to be helpful[LIST][*][URL="http://board.crossfit.com/showpost.php?p=1106861&postcount=1258"]Fixing My Back - Posterior Chain, Body Core, Upper Back & Shoulder Exercise Regimen[/URL] (WFS)[/LIST]
It includes numerous instructional exercise videos; links to books, websites, and articles; and a simple and scalable exercise regimen. Since I messed up my lower back a wee bit, I did my usual geeky research project and dug up some really useful material. Hopefully you'll find some of it to be of good use too.[/QUOTE]

Agreed on the diet and eating to little. I teeter totter on it. I get on it and eat and put on a few pounds then get comfortable and slack off and loose those pounds and start crashing workouts. I have hit that wall a few times too.

Thanks for the back stuff.

Re: Nik
 

[QUOTE=Callum Campbell;1110960]How's the injury Nik? Seem's everyone is picking them up recently[/QUOTE]

Doing ok, I let my form go on my last rep orf squats monday and tweaked it. but it is ok and getting better.

Re: Nik
 

[QUOTE=Nik Nichols;1110978]
I would not chance it till you are beating him on a regular basis on the workout. Unless you can out run him!;)[/QUOTE]

He can outrun me right now Nik !! Knee definately feels improved today, although I have been careful with it rather than the usual testing it every 5 minutes. Reckon I got a few days before running comes back.

Re: Nik
 

[QUOTE=Scott Jenkins;1110991]He can outrun me right now Nik !! Knee definately feels improved today, although I have been careful with it rather than the usual testing it every 5 minutes. Reckon I got a few days before running comes back.[/QUOTE]


Glad about the knee. I was going to do todays workout but at the moment my back is pretty cranky. The plate to pver head burpees will not work for me today. At best I may be able to do it body weight.


I'm supose to dead lift today too, but worried that wont happen either. This week is looking pretty shakey. :ranting2:

Re: Nik
 

A.M. warm up
10 HSPUs
20 GHDs
20 back ext
10 HSPUs
20 ab mat situps ( butt rash)
20 kipping pull ups
20 squats
20 pushups

kicking drills
rolled my back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side.

feeling a bit rought today. HSPUs hard, pull ups hard. Back a bit more sore today. Still mentally I am good and want to train. I will do what I can and try and be smart about it.

Re: Nik
 

10:00 break
daily squat
135lbs x1
185lbs x1
235lbs x1
285lbs x1
330lbs x1
340lbs(154k) x1

felt good. Back was twingy at the first 2 sets but fine after that. Something about squats that seems to ease the soreness. Last rep ok, knees went in a bit because I was so focused on my back that I was not focused on knees out. But not bad.

Re: Nik
 

ThursdayOn November 28th, 2012,

Deadlift 5/3/1

135lbs x3
185lbs x3
235lbs x3
285lbs x3
325lbs x3
345lbs(156k) x3

I was really really careful here. Every reps was solid and steady, form was 100% every rep. I did not push for max reps on the last set like usual. Just did nessassery reps.

3 Rounds for time of:
•run 400m
•20 Bumper Plate Ground to overhead (20/15kg)
•20 Pressups

time 10:06
Runs were it. G2OH was fun and a breather compared to the fast breaths on the run and pushups. I was really careful on the G2OH for my back so they were not all out but never stopped or broke. Just steady work.


Finisher: spend 10 minutes working on your ring dips or muscle-ups

I did 1 BAR muscle up on the min for the 10:00 mins. 2 misses but made them up for the even 10 reps.

Re: Nik
 

3:00 nreak
rolled my back 2:00min
air squat with band arround hips pulling forward 2:00min

6 sets 3 reps ring dips with 10 lbs inbetween legs.

Re: Nik
 

[QUOTE=Nik Nichols;1110979]Agreed on the diet and eating to little. I teeter totter on it. I get on it and eat and put on a few pounds then get comfortable and slack off and loose those pounds and start crashing workouts. I have hit that wall a few times too.[/QUOTE]
Since I will be switching to an athletic training diet, going into caloric balance or slight surplus, and training much harder come mid-January 2013; I have to change the focus of my entire nutrition regimen. Instead of obsessing on fat loss with minimal muscle loss, I'll focus on holding fat steady within a narrow range, coupled with steady muscle mass or gradual muscle gains. Very different paradigm, one which I am planning and preparing for even now.

Anyway, Nik, as you know I tend to go very hardcore geek on these things. So come the last few weeks of January, skim through my workout log. Maybe you'll find some useful ideas on how to eat just enough to hold bodyweight mostly steady while ramping up exercise. I'll be working on that phase of my "Lose Fat, Get Fit" regimen for around 16 to 20 weeks. Should be quite the learning experience, and a welcome relief from the last 1 3/4's years of relentless fat loss.

Re: Nik
 

[QUOTE=Luke Seubert;1111126]Since I will be switching to an athletic training diet, going into caloric balance or slight surplus, and training much harder come mid-January 2013; I have to change the focus of my entire nutrition regimen. Instead of obsessing on fat loss with minimal muscle loss, I'll focus on holding fat steady within a narrow range, coupled with steady muscle mass or gradual muscle gains. Very different paradigm, one which I am planning and preparing for even now.

Anyway, Nik, as you know I tend to go very hardcore geek on these things. So come the last few weeks of January, skim through my workout log. Maybe you'll find some useful ideas on how to eat just enough to hold bodyweight mostly steady while ramping up exercise. I'll be working on that phase of my "Lose Fat, Get Fit" regimen for around 16 to 20 weeks. Should be quite the learning experience, and a welcome relief from the last 1 3/4's years of relentless fat loss.[/QUOTE]

You know I watch your log regular and will be watching. Thanks for the support and feed back.:highfive:

Re: Nik
 

A.M. warm up
10 HSPUs
10 wide c2b dead hangs
30 ghds
30 back ext
10 HSPUs
10 close over hand dead hangs
30 abmat situps
30 squats
10 HSPUs
10 close under hand dead hangs
30 pushups

kicking drills
rolled my back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side

feeling good. Warm up was tough and a bit of a drudge, Back is a bit better then yesterday but not 100% but getting better. Time for food and water.

Re: Nik
 

10:00 break
daily squat
135lbs x1
185lbs x1
235lbs x1
285lbs x1
330lbs x1
340lbs(154k) x1

all good, little tough after dead lift yestersday but solid. I was going to go for 345lbs but backed off for my back. I did not want to be greedy. Happy. Hitting the 340 right now makes me laugh.

Re: Nik
 

FridayOn November 29th, 2012,

Push Press 5-5-5-5-5
•3 x 30+" box jumps after each set of presses

135lbs x5
145lbs x5
150lbs x5
155lbs x5
175lbs(79k) x5

ok here, worried for my back but the more I did the better it got. All rebound out of the bottom except the last set which were singles. I had to watch jerking it on the lighter weights.

AMRAP in 13 Minutes of:
•15 Air Squats
•10 Toes-to-bar
•5 HSPU

9 rounds 15 squats =285 reps total.

All about the toe to bar. brok after round 5 I thinkthen it was 5or 6 and singles after but Inever let go of the bar to try to stay on it.

All else unbroken, HSPUs no problem even with the game standard box.

squat were squats. I tried to go fast and keep a good back at the same time to keep solid form.

Re: Nik
 

Great work Nik, about 30 people hit this at the box tonight and you beat everyone but me!! So its 40+ 1st and 2nd BOOM!! :highfive:

Re: Nik
 

[QUOTE=Scott Jenkins;1111327]Great work Nik, about 30 people hit this at the box tonight and you beat everyone but me!! So its 40+ 1st and 2nd BOOM!! :highfive:[/QUOTE]

HA! Thanks Scott! The toe to bar were it for me, everything else whas just doing work.

Re: Nik
 

There is a 40-44 age division in next year's Crossfit Games. Time to make the intensity and push even more, every workout is now a qualifier, fight for every rep and we can go to California. :pepper:

Re: Nik
 

Looks like everything is going well with you Nik. I have just about given up on keeping up with other people's logs, but pretty soon my time will free up drastically. I hope your back is healing properly and you're eating enough. I went through the last couple pages of your log and those were the only issues I saw! You've got a popular log Nik, alot of talk going on here.

Re: Nik
 

[QUOTE=Scott Jenkins;1111442]There is a 40-44 age division in next year's Crossfit Games. Time to make the intensity and push even more, every workout is now a qualifier, fight for every rep and we can go to California. :pepper:[/QUOTE]


I saw a little about that. So you coming state side thes next year?!?!
[QUOTE=Jesse Emers;1111506]Looks like everything is going well with you Nik. I have just about given up on keeping up with other people's logs, but pretty soon my time will free up drastically. I hope your back is healing properly and you're eating enough. I went through the last couple pages of your log and those were the only issues I saw! You've got a popular log Nik, alot of talk going on here.[/QUOTE]

Yea, the back iwas my own mistake, I was going for a 5th rep and lost form and gutted it out and paied for it. But it is coming along well.

Eating is always tricky for me. I eat clean, just kind of benge and cut. Teeter totter. BUt solid on the eating and doing good.

Re: Nik
 

quick workout at home.

10,9,8,7,6,5,4,3,2,1 rep of
''L'' pullups and pushups
6:03

rough on the pullups, almost all singles. Glad to have gotten it in.

Re: Nik
 

A.M. warm up
15 HSPUs
20 GHDs
20 back ext
20 ab mat sirups
20 squats
15 HSPUs
20 kipping pull ups
20 pushups

kicking drills
rolled my back 2:00 min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side.

Re: Nik
 

[QUOTE=Nik Nichols;1111535]I saw a little about that. So you coming state side thes next year?!?!
[/QUOTE]

Im going to do my best Nik, got a bit of money saved up just in case!! Top 20 in the world will be a hard target. Doable if the workouts go my way.

Re: Nik
 

[QUOTE=Scott Jenkins;1111855]Im going to do my best Nik, got a bit of money saved up just in case!! Top 20 in the world will be a hard target. Doable if the workouts go my way.[/QUOTE]

Same here. I know I have a REAL bad weakness with the wall ball and to my shame have not worked on it. That being said, I may have to do mine video. It is 100 dollars here at the locan gym and the 25 do register. I really don't have the extra at the moment much less the games. But one step at a time.

I'd like to compete. But I know I have alot against me. Some my own fault(wallball) some not.

In all this, I'm not giving excuses, these are the hurdles I face this coming season. Still looking forward to it all.

Re: Nik
 

10:00 break
5/3/1 squat singles
135lbs x1
185lbs x1
235lbs x1
285lbs x1
325lbs(147k) x2xf
this was my number to hit max reps. I went for 3 reps and did not get out of the bottom. Happy with more then one rep.

I think the miss was a psyche out. I'm still worried for my back. I'm not 100% confident and pushing crazy on a rep right now is still a bit scary.

345lbs(156k)x1

I wanted this just because. It was ugly and hard after the 3rep attempt. I stalled half way up and just stayed there for what seemed like forever. I was thinking of should I bail or keep pushing. I put it all in and it started to budge and once it started up I knew I had it.

That is 5lbs off my 1 rep max after my workout. Even though it was ugly and I am not happy with the form, I still got it. I think I will get 340lbs solid befor I move up again.

Re: Nik
 

MondayOn December 2nd, 2012,

Hang Snatch
•Spend 20 minutes working on the following complex
•1 High-hang + 1 Low-hang

75lbs
95lbs
115lbs
115lbs
135lbs
135lbs xfxfxfx1xf


For time:
•40 wall ball
•Run 1000m
•5 Rounds of 8 Burpees, 8 Kettlebell swings (32/16kg)

time 17:06

I changed the thrusters to wall ball because I need to work on then.

the wall ball was 20/6/4/10
Not great but I have not done any wall ball for months.

run was ok but slow.

Metcon was nasty for me. Legs were shot at that point and shoulders screaming. Burpees were slow, real slow, Lost my breathing on 3rd round and took a wile to get it back.

After all that, I loved it. it was a goat day for me and I am glad to work these weakness.

Re: Nik
 

3:00 break

false grip muscle ups on the min.
2/2/2/2/2/2/3/3/3/2/2/3/2=30 total.

I was just going to do 10:00 mins of 2 reps and by 10 sets I wanted 30 total reps. No misses. It was fun, hard, but fun. Thank you Scott.

Re: Nik
 

[QUOTE=Nik Nichols;1111946]3:00 break

false grip muscle ups on the min.
2/2/2/2/2/2/3/3/3/2/2/3/2=30 total.

I was just going to do 10:00 mins of 2 reps and by 10 sets I wanted 30 total reps. No misses. It was fun, hard, but fun. Thank you Scott.[/QUOTE]

On the minutes are great, I do it with HSPU also, mostly at the end of workouts so to train them when there fatigued. I have a private goal in my head while my knee is holding me back, not so private as im telling you but I dont talk about it in the gym. 21 unbroken strict hspu. 10 unbroken muscle ups (anyhow). 20 strict pull ups unbroken.

Re: Nik
 

[QUOTE=Nik Nichols;1111915]MondayOn December 2nd, 2012,

Hang Snatch
•Spend 20 minutes working on the following complex
•1 High-hang + 1 Low-hang

75lbs
95lbs
115lbs
115lbs
135lbs
135lbs xfxfxfx1xf


For time:
•40 wall ball
•Run 1000m
•5 Rounds of 8 Burpees, 8 Kettlebell swings (32/16kg)

time 17:06

I changed the thrusters to wall ball because I need to work on then.

the wall ball was 20/6/4/10
Not great but I have not done any wall ball for months.

run was ok but slow.

Metcon was nasty for me. Legs were shot at that point and shoulders screaming. Burpees were slow, real slow, Lost my breathing on 3rd round and took a wile to get it back.

After all that, I loved it. it was a goat day for me and I am glad to work these weakness.[/QUOTE]

Always nice to have a goat day, although at the time it might not feel like it!..Great idea switching in the wall balls.. Would've been good to head to with you on this, as I'm a wall ball hater too!

Re: Nik
 

[QUOTE=Scott Jenkins;1112066]On the minutes are great, I do it with HSPU also, mostly at the end of workouts so to train them when there fatigued. I have a private goal in my head while my knee is holding me back, not so private as im telling you but I dont talk about it in the gym. 21 unbroken strict hspu. 10 unbroken muscle ups (anyhow). 20 strict pull ups unbroken.[/QUOTE]


Good goals and really reach able. MUs would be the hardest. I am real close to the 21 HSPUs game standard. Free to go wider I got 21 easy.

[QUOTE=Matt Nicoll;1112073]Always nice to have a goat day, although at the time it might not feel like it!..Great idea switching in the wall balls.. Would've been good to head to with you on this, as I'm a wall ball hater too![/QUOTE]
Yea, mine are bad, I really need to figure out what the heck is happening to me during them. Think through them and find the problem. I hope there is something to fix, I hope it is not that I just suck at them forever.

Re: Nik
 

The main big mistake I see with wall balls is people holding the ball in front of them and not above them, next time you got a camera free to film your squat hit a few wall balls so we can see, could be a real simple fix that is only apparent to somebody watching.

Re: Nik
 

[QUOTE=Scott Jenkins;1112123]The main big mistake I see with wall balls is people holding the ball in front of them and not above them, next time you got a camera free to film your squat hit a few wall balls so we can see, could be a real simple fix that is only apparent to somebody watching.[/QUOTE]

I keep forgetting to bring my camra up, it is at home. I will try to remember it and see if we can sort it out. Thanks Scott. (that means I have to do extra wallball! :ranting2:)

Re: Nik
 

A.M. warm up
15 HSPUs
10 wide c2b dead hangs
30 GHDs
30 back ext
30 ab mat situps
30 squats
15 HSPUs ( fell off the wall at 11 reps and kicked right back up, last few reps were all out effort)
10 close over hand dead hangs
10 close under hand dead hangs
30 push ups

kicking drills
rolled my back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side.

Re: Nik
 

10:00 break
daily squat
135lbs x1
185lbs x1
235lbs x1
285lbs x1
330lbs(150k) xfx1

tough today. failed the first rep at 330lbs. I'm not sure what it was, maybe lack of focus. I racked it walked it back dropped into the hole fine just started up and just bailed. No real fight, nothing. gave myself a 2min break and nailed the second rep no problem. I did not try for 340lbs.

Postierior chain fatigued, I figure that played into it a little. happy with the 330 though.

Re: Nik
 

Howdy. So I'll post my response to your message here in case others have issues with bench and are too shy to talk about it. The way you described our bench sounds good but I couldn't say for sure unless I saw it in person. I guess the most important thing I would say is to always remember that bench is a full body exercise just like most other multi-joint exercises. Remember leg drive, tight glutes, back arch, and tight upper back and traps. The best source I would recommend is to google " Dave Tate so you think you can bench?" It will bring up a multi-part video class from elitefts on benching. Enjoy!!