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

Nik Nichols 08-15-2009 05:00 AM

Re: Nik
 
Thanks Scott, with Martin I didn't have the time to total it up. It puts a heavier feel to the WOD when you max like this. It doesn't feel so ''cheap'' like you did a real work out instead of ''just a max''.



Anyway. I'm glad for the rest day. I am delightfully sore and beatup from the last cycle.
Martin, my dad, and myself are going fishing again this morning, I can't wait for them to wake up so we can go.

Scott Jenkins 08-15-2009 06:13 AM

Re: Nik
 
Have a great days fishing Nik, I am spending today resting also as I feel really bad from last nights drinking and dancing.

Nik Nichols 08-15-2009 01:18 PM

Re: Nik
 
[QUOTE=Scott Jenkins;644836]Have a great days fishing Nik, I am spending today resting also as I feel really bad from last nights drinking and dancing.[/QUOTE]

Thanks Scott, we had a blast. It is good to get out with the both of them.

By your log it sounds like it was a great night, and well earned!!

Nik Nichols 08-15-2009 09:18 PM

Re: Nik
 
Well I'll be taking Martin with me in the morning for ''Ryan'' I hope it goes well for the 5 rounds. He demands alot of my time. On a max that is fine, it isn't timed. Tomarrow will be a trick to stay on time. But what ever it take to get it done.

The last time I did this I did ''assisted'' muscleups, or the progression. This time will be a lot harder. I am still doing the MU from a standing position. Still not from a hang. I have been working on the false grip and pulling myself up to it fore a proper MU, but it still need work.

Nik Nichols 08-16-2009 07:30 AM

Re: Nik
 
"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees
Time hahahaha 56:21

I missed/ failed at 19 reps on MU's, at what point do you see your self as stubborn for still going through a WOD even though there is mo Metcon in it. The first 2/3 rounds were ok, I only missed like 4 or 5 reps, 3,4,5. I lost it.

Looking forward to Monday.

Jesse Emers 08-16-2009 07:56 AM

Re: Nik
 
Nik your awesome as hell. Don't worry about that time. Its awesome that you finished the workout RX. Your MU times are going to start to skyrocket soon.

Scott Jenkins 08-16-2009 10:41 AM

Re: Nik
 
[QUOTE=Nik Nichols;645209]"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees
Time hahahaha 56:21

I missed/ failed at 19 reps on MU's, at what point do you see your self as stubborn for still going through a WOD even though there is mo Metcon in it. The first 2/3 rounds were ok, I only missed like 4 or 5 reps, 3,4,5. I lost it.

Looking forward to Monday.[/QUOTE]

Nik I have one word for you after that workout, Legend!!!!

Bet that felt fantastic after such a battle :highfive:

Nik Nichols 08-16-2009 11:52 AM

Re: Nik
 
[QUOTE=Jesse Emers;645218]Nik your awesome as hell. Don't worry about that time. Its awesome that you finished the workout RX. Your MU times are going to start to skyrocket soon.[/QUOTE]


Thanks, really. It was tough. It got to a point that I didn't care about anything else but finishing it. Shoulder and elbows are good. My right wrist has a nice fat blister that didn't pop during the worout.

Funny enough that this workout is an improvement from last time. I used bands and did bar MU's.
[QUOTE=Scott Jenkins;645263]Nik I have one word for you after that workout, Legend!!!!

Bet that felt fantastic after such a battle :highfive:[/QUOTE]


Yea, the sense of satisfaction was good. It was good to get it done finally. I turned my stop watch over so I couldn't see my time. Antthing to get it done.

Brad Rasmussen 08-16-2009 03:11 PM

Re: Nik
 
Yea, the sense of satisfaction was good. It was good to get it done finally. I turned my stop watch over so I couldn't see my time. Antthing to get it done.[/QUOTE]

I've done that many times myself. In fact there's been times where I don't even time myself. Sometimes it's nice not to have to chase the clock.

Brady Herrin 08-16-2009 03:12 PM

Re: Nik
 
:holysheep:

That's so rad! Nice work.

Nik Nichols 08-16-2009 08:50 PM

Re: Nik
 
[QUOTE=Brad Rasmussen;645385]Yea, the sense of satisfaction was good. It was good to get it done finally. I turned my stop watch over so I couldn't see my time. Antthing to get it done.[/QUOTE]

I've done that many times myself. In fact there's been times where I don't even time myself. Sometimes it's nice not to have to chase the clock.[/QUOTE]
I know what you mean, but I have to time, I slack(listen to Monty the little voice telling you to stop, or get a drink, ect) to much as it is. I need to know I am under the gun. I may not look at it, but I know it is there. I know i took alot of time today. But the timer was a push.

[QUOTE=Brady Herrin;645387]:holysheep:

That's so rad! Nice work.[/QUOTE]

Thanks Bud, it didn't feel Rad though. :)

Nik Nichols 08-17-2009 08:17 AM

Re: Nik
 
10:00 break. front squats, SP, overhead squats

105lbs 3 round 10. It has been a wile for me to have worked on them. I'm feeling a bit rusty. I need to work on the cleans again.

worked with Brady on MU's he is getting jumping now. It will happen soon I'm betting.

Leon Robotham 08-17-2009 09:55 AM

Re: Nik
 
Dude,

I've spent the last 4 hours going through your log from start to finish. I've got a few ideas for you and I'll email them over to you tonight after I teach my classes.

Nik Nichols 08-17-2009 11:00 AM

Re: Nik
 
[QUOTE=Leon Robotham;645773]Dude,

I've spent the last 4 hours going through your log from start to finish. I've got a few ideas for you and I'll email them over to you tonight after I teach my classes.[/QUOTE]

Ok, I'm looking forward to it.

Nik Nichols 08-17-2009 11:01 AM

Re: Nik
 
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

DU's 35,23,21,12=91
situps (on abmatt)63,34,20,13=130
total 221.

Scott Jenkins 08-17-2009 11:49 AM

Re: Nik
 
Well done Nik, should help towards an 'Annie' PR next time it comes up. I reckon we a due a benchmark girl tomorrow, maybe 'Angie'?

Nik Nichols 08-17-2009 01:16 PM

Re: Nik
 
[QUOTE=Scott Jenkins;645851]Well done Nik, should help towards an 'Annie' PR next time it comes up. I reckon we a due a benchmark girl tomorrow, maybe 'Angie'?[/QUOTE]

All right, you have been really close lately, I will be watching for it.

3:00 break

OHS's 105lbs 2x5
squat cleans 105lbs 10 reps. Just greasing the grove. I was going to do hand stand practice, but Brady is after his first muscle up, and we worked on that.

Any day now and he will get it.

Leon Robotham 08-17-2009 02:19 PM

Re: Nik
 
message sent fella

Nik Nichols 08-17-2009 03:03 PM

Re: Nik
 
[QUOTE=Leon Robotham;645926]message sent fella[/QUOTE]

I have it, I will read it in a bit.

Nik Nichols 08-18-2009 06:37 AM

Re: Nik
 
Ok checked back on my log for PP. I have done the 3 rep sets of 7. I got 170 up twice in that WOD that is top for me on PP that I can figure. So at a 1 rep max in 7 sets, I think 165 and up. I'll try to warm up to 165 at lowest. if I can warm up to 170 and start with that I'll go with it and increase if I can.


Opinions?

Scott Jenkins 08-18-2009 06:43 AM

Re: Nik
 
[QUOTE=Nik Nichols;646337]Ok checked back on my log for PP. I have done the 3 rep sets of 7. I got 170 up twice in that WOD that is top for me on PP that I can figure. So at a 1 rep max in 7 sets, I think 165 and up. I'll try to warm up to 165 at lowest. if I can warm up to 170 and start with that I'll go with it and increase if I can.


Opinions?[/QUOTE]

Sounds like a plan to me Nik, just put as much weight over your head as possible x 7 :D

Leon Robotham 08-18-2009 06:44 AM

Re: Nik
 
[QUOTE=Nik Nichols;646337]Ok checked back on my log for PP. I have done the 3 rep sets of 7. I got 170 up twice in that WOD that is top for me on PP that I can figure. So at a 1 rep max in 7 sets, I think 165 and up. I'll try to warm up to 165 at lowest. if I can warm up to 170 and start with that I'll go with it and increase if I can.


Opinions?[/QUOTE]

Aim to get to your PB by the 4th set and attempt to beat it in the others. You don't want to many efforts before a 1 rm pb attempt.

Nik Nichols 08-18-2009 08:14 AM

Re: Nik
 
[QUOTE=Leon Robotham;646343]Aim to get to your PB by the 4th set and attempt to beat it in the others. You don't want to many efforts before a 1 rm pb attempt.[/QUOTE]

That is what I'm thinking, but I really don't know what my 1 rep max is, so I will be starting with 170 and going up.

Like we talked about on intenisity, I was thinking of doing your ''welocmer'' WOD, but I can do 2 pood, but it will be slow, it is right at my limit. So to get that blue lip about to die intenisity, should I go with 1 and 1/2 pood? That would be challenging and I could swing it with confidence.

Nik Nichols 08-18-2009 08:18 AM

Re: Nik
 
10:00 break.
clean work. at 105lbs

3 reps squat clean and jerk
3 reps power clean and jerk
3 reps hang clean and jerk.

Leon Robotham 08-18-2009 08:22 AM

Re: Nik
 
[QUOTE=Nik Nichols;646423]That is what I'm thinking, but I really don't know what my 1 rep max is, so I will be starting with 170 and going up.

Like we talked about on intenisity, I was thinking of doing your ''welocmer'' WOD, but I can do 2 pood, but it will be slow, it is right at my limit. So to get that blue lip about to die intenisity, should I go with 1 and 1/2 pood? That would be challenging and I could swing it with confidence.[/QUOTE]

I'd do what you're doing with the lifts, figure out your 1rm today and improve on it in future. For the welcome if you can do 15 swings comfortably with the 1.5 pood then I personally would do 15,12,9 with that weight for now.

Nik Nichols 08-18-2009 08:51 AM

Re: Nik
 
[QUOTE=Leon Robotham;646429]I'd do what you're doing with the lifts, figure out your 1rm today and improve on it in future. For the welcome if you can do 15 swings comfortably with the 1.5 pood then I personally would do 15,12,9 with that weight for now.[/QUOTE]

I can do the 21,15,9 just fine at 1.5 pood, 2 pood would be slow and carefull for form and protecting my back.

Leon Robotham 08-18-2009 09:26 AM

Re: Nik
 
[QUOTE=Nik Nichols;646449]I can do the 21,15,9 just fine at 1.5 pood, 2 pood would be slow and carefull for form and protecting my back.[/QUOTE]

That's cool, aim to get it finished in under 8 minutes. As long as your form is tight your back will be fine. Hips back + big chest with plenty of leg and you'll be golden.

Nik Nichols 08-18-2009 09:51 AM

Re: Nik
 
[QUOTE=Leon Robotham;646502]That's cool, aim to get it finished in under 8 minutes. As long as your form is tight your back will be fine. Hips back + big chest with plenty of leg and you'll be golden.[/QUOTE]

My stomach turned over at the 8 min mark, but I am going to go for it. That should be blistering, blue lipe intenisity.

Leon Robotham 08-18-2009 10:00 AM

Re: Nik
 
[QUOTE=Nik Nichols;646522]My stomach turned over at the 8 min mark, but I am going to go for it. That should be blistering, blue lipe intenisity.[/QUOTE]

Yep, it was intention was for the original wod to be sub 5. That is the 15,12,9 version @ 1.5 pood. Sub 8 for 21 is more than reasonable me thinks. You'll be fine. Solid form on the swings, all unbroken of course, nice and steady on the burpees and the same for the dips. Go hard mate.

Nik Nichols 08-18-2009 10:57 AM

Re: Nik
 
Push Press 1-1-1-1-1-1-1 reps.

warm up was a mish mash. GHD situps squats pullups exc 30 reps all. oh the pullups were 30 c2b in a row, just to see If I could today.

WOD
1. 170lbs
2. 170lbs
3. 175lbs
4. 175lbs
5. 180lbs
6. 185lbs
7. 190lbs

then the CFNEE ''Welcome''
21-15-9
Swings 2 1.5 pood(50lbs)
Burpees
Ring Dips

time 7:18

Knowing I had to beat 8 min. was a huge push. I didn't look at the clock, but I knew I had to go hard to beat it. I went hard all sets unbroken except the ring dips. They were death, I got wore out, I wanted to keep going for intensity, but could barely get more then a few at a time, took two breaths and went again. Faster then the ''3,2,1, go break time.''

Thank you Leon!!

Oh and that is the most I ever PPed. Great day, I'm on a high!!

Scott Jenkins 08-18-2009 11:09 AM

Re: Nik
 
Fantastic strength and metcon today Nik, your buzzing my friend , your going to enjoy everything you do for the rest of the day now. :highfive:

Leon Robotham 08-18-2009 12:46 PM

Re: Nik
 
[QUOTE=Nik Nichols;646596]Push Press 1-1-1-1-1-1-1 reps.

warm up was a mish mash. GHD situps squats pullups exc 30 reps all. oh the pullups were 30 c2b in a row, just to see If I could today.

WOD
1. 170lbs
2. 170lbs
3. 175lbs
4. 175lbs
5. 180lbs
6. 185lbs
7. 190lbs

then the CFNEE ''Welcome''
21-15-9
Swings 2 1.5 pood(50lbs)
Burpees
Ring Dips

time 7:18

Knowing I had to beat 8 min. was a huge push. I didn't look at the clock, but I knew I had to go hard to beat it. I went hard all sets unbroken except the ring dips. They were death, I got wore out, I wanted to keep going for intensity, but could barely get more then a few at a time, took two breaths and went again. Faster then the ''3,2,1, go break time.''

Thank you Leon!!

Oh and that is the most I ever PPed. Great day, I'm on a high!![/QUOTE]

THAT'S WHAT I'M TALKING ABOUT. ABSOLUTELY BANGING DAY MATE!:pepper::highfive:

No problem at all.

Greg Privitera 08-18-2009 01:07 PM

Re: Nik
 
Good workout.

30 c2b in a row??

Nik Nichols 08-18-2009 01:12 PM

Re: Nik
 
[QUOTE=Greg Privitera;646714]Good workout.

30 c2b in a row??[/QUOTE]

Thanks, yes in a row, I kind of just wanted to get the 30 reps done for the warm up so I didn't have to come back to it.

3:00 break Deadlift 3 set of 5 reps 275lbs.


So i will b taking a rest day tomarrow.

Brad Rasmussen 08-18-2009 03:54 PM

Re: Nik
 
[QUOTE=Nik Nichols;646596]Push Press 1-1-1-1-1-1-1 reps.

warm up was a mish mash. GHD situps squats pullups exc 30 reps all. oh the pullups were 30 c2b in a row, just to see If I could today.

WOD
1. 170lbs
2. 170lbs
3. 175lbs
4. 175lbs
5. 180lbs
6. 185lbs
7. 190lbs

then the CFNEE ''Welcome''
21-15-9
Swings 2 1.5 pood(50lbs)
Burpees
Ring Dips

time 7:18

Knowing I had to beat 8 min. was a huge push. I didn't look at the clock, but I knew I had to go hard to beat it. I went hard all sets unbroken except the ring dips. They were death, I got wore out, I wanted to keep going for intensity, but could barely get more then a few at a time, took two breaths and went again. Faster then the ''3,2,1, go break time.''

Thank you Leon!!

Oh and that is the most I ever PPed. Great day, I'm on a high!![/QUOTE]

Geez, you're a beast!! Those PP's are awsome, but 30 c2b's??? I'm just hoping to hit 20 deadhangs someday. Guess I'll just have to keep chasin' ya. That metcon looks like a killer, gonna have to give it a whirl sometime. Nice job.

Nik Nichols 08-18-2009 07:12 PM

Re: Nik
 
[QUOTE=Brad Rasmussen;646845]Geez, you're a beast!! Those PP's are awsome, but 30 c2b's??? I'm just hoping to hit 20 deadhangs someday. Guess I'll just have to keep chasin' ya. That metcon looks like a killer, gonna have to give it a whirl sometime. Nice job.[/QUOTE]



Thanks bud. 20 dead hang is tough enough. My 30 were kip not dead.

You should try the metcon it is really cool, just push for sub 8 min. It is all about the intenisity. I got it from Leon and his gym.

Jesse Emers 08-18-2009 08:09 PM

Re: Nik
 
Nik thats some sick work you did today! Your pullup and PP numbers are looking really good. That metcon was a killer, similar feeling to Fran.

Brad Rasmussen 08-19-2009 07:19 PM

Re: Nik
 
Hey Nik, HQ must have been listening when you told me that wall balls were on of your least favorites. So they gave us 150 of em for tomorrow.You'll be going for a pr, right?;)

Nik Nichols 08-19-2009 07:29 PM

Re: Nik
 
[QUOTE=Brad Rasmussen;647741]Hey Nik, HQ must have been listening when you told me that wall balls were on of your least favorites. So they gave us 150 of em for tomorrow.You'll be going for a pr, right?;)[/QUOTE]

Hey, You just had to rub it in!!:rofl: I havent done this one yet, i looked through the last time it was done to get an idea of how long it takes. I hav a 16 lbs ball full of kitty litter that leaks on you. It sucks big time. I will be taping the heck out of it for tomarrow.

Honestly I'm not really impressed with it. It will be tiring yes, and a mental push to get it done, but I want more.(we all know I hate them anyway) I hope to get ot done at first break and have lunch for more. Maybe squats. Maybe I'll video pullup attempt.

What do you think will you be hitting it?

Brad Rasmussen 08-19-2009 10:14 PM

Re: Nik
 
[QUOTE=Nik Nichols;647745]Hey, You just had to rub it in!!:rofl: I havent done this one yet, i looked through the last time it was done to get an idea of how long it takes. I hav a 16 lbs ball full of kitty litter that leaks on you. It sucks big time. I will be taping the heck out of it for tomarrow.

Honestly I'm not really impressed with it. It will be tiring yes, and a mental push to get it done, but I want more.(we all know I hate them anyway) I hope to get ot done at first break and have lunch for more. Maybe squats. Maybe I'll video pullup attempt.

What do you think will you be hitting it?[/QUOTE]

I'm going to try to finish it in around 8 minutes. Last time i got 9 something.


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