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Nik Nichols 04-19-2010 06:16 AM

Re: Nik
 
[QUOTE=Scott Jenkins;771046]Good morning Nik, dont worry about missing yesterday's work , you had to take care of Martin and besides it was not a good workout to test intensity on, today's looks like a small sprint also, not too testing and the compare to date is way before I started CF.

On the intensity post what rung a bell most for me was that during 'Fran' its most painful during transitions and if we just get on with finishing the work it is better, really going to think of that next time and the fact that puttng the bar down automatically chalks 20 seconds onto your time.[/QUOTE]

Yea I agree with you on the time delay on putting the bar down, all though it is more then 20 seconds for me most of the time.


For me though, How do you do a workout like McGhee? I mean, 275lbs I don't know how I could have gone faster really. I was close to muscle failier all the way through. That workout hit me real hard and I felt it 3 days later.

For me to go faster I'd hav had to drop the weight down. I know lower weights don't build muscle like heavy weight. I don't know, I need to figure it all out right for me.

Scott Jenkins 04-19-2010 06:23 AM

Re: Nik
 
[QUOTE=Nik Nichols;771080]Yea I agree with you on the time delay on putting the bar down, all though it is more then 20 seconds for me most of the time.


For me though, How do you do a workout like McGhee? I mean, 275lbs I don't know how I could have gone faster really. I was close to muscle failier all the way through. That workout hit me real hard and I felt it 3 days later.

For me to go faster I'd hav had to drop the weight down. I know lower weights don't build muscle like heavy weight. I don't know, I need to figure it all out right for me.[/QUOTE]

When the weights are too heavy for the person its always going to kill the intensity, something you can not avoid. Like for me HSPU's always kill my intensity as I spend too long staring at the wall waitng for my shoulders to recover enough to get another one. There's many examples of this which are different for every person. This is also why we need to programme workouts carefully when programming for ourselves so that it does the job we need.

Its a very particular WOD that gets you with intensity, a good example would be anything with rowing/burpee's as you only stop or slow down due to the pain of the metcon, that's when we see who's got the largest balls.

Nik Nichols 04-19-2010 08:13 AM

Re: Nik
 
[QUOTE=Scott Jenkins;771081]When the weights are too heavy for the person its always going to kill the intensity, something you can not avoid. Like for me HSPU's always kill my intensity as I spend too long staring at the wall waitng for my shoulders to recover enough to get another one. There's many examples of this which are different for every person. This is also why we need to programme workouts carefully when programming for ourselves so that it does the job we need.

Its a very particular WOD that gets you with intensity, a good example would be anything with rowing/burpee's as you only stop or slow down due to the pain of the metcon, that's when we see who's got the largest balls.[/QUOTE]

I'm the same with HSPU's expecially now for I haven't done any in a wile and I have gone backwards on them.

But it isI'm strong enough to do most lifts in a workout at weight for a few reps, then I'm wrecked and have to rest.

I struggle with what to do. Do I go heavy and get dtronger from it? or go light and go faster with fewer breaks? I don't know what is the best to do so I almost always go heavy.

Nik Nichols 04-19-2010 08:18 AM

Re: Nik
 
So my dieat is off. I am eating good food, but just not enough. I have lost almost 10 lbs for 1 fact. I have been skipping snacks. At 10:00 and 3:00 I was eating protien and fat, for the last 2 weeks or so I have been to lazy to make anything. So I was just eating fruit.

So I hit a spot on the filthy fifty and run out of steam, sucked the workout. Started eating and feel a bit better from it. I was suprised I lost weight. I haven't been on a scale in months.

Weekends are tough. I don't ever have time to eat. I eat more in a day during the week then I ate all weekend(not really) but real close. So hard to structure the weekend.

Scott Jenkins 04-19-2010 08:30 AM

Re: Nik
 
[QUOTE=Nik Nichols;771141]I'm the same with HSPU's expecially now for I haven't done any in a wile and I have gone backwards on them.

But it isI'm strong enough to do most lifts in a workout at weight for a few reps, then I'm wrecked and have to rest.

I struggle with what to do. Do I go heavy and get dtronger from it? or go light and go faster with fewer breaks? I don't know what is the best to do so I almost always go heavy.[/QUOTE]

Easy answer to your struggle. You do both, some days are heavy and you struggle through, these are what I call 'Grinders', you just move through the heavy weights as fast as you can. The others which are pure metcon you go with as much intensity as you can handle. Varied is the way Nik, just follow main page and you will get plenty of both.

On the diet its mostly about organisation - my food is prepped for work the day before every day, the fact that there's nowhere near my work that sells food I have no choice. I have a big box of tuna and broccoli some fruit, some eggs and nuts every day. At the weekend I eat exactly what I like including sausages, loads of bread and kebabs just generally what I want.

Nik Nichols 04-19-2010 10:37 AM

Re: Nik
 
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

time 8:46

I have never done this one befor. So here is the bench mark.

Ernie Guevara 04-19-2010 11:31 AM

Re: Nik
 
[QUOTE=Nik Nichols;771207]3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

time 8:46

I have never done this one befor. So here is the bench mark.[/QUOTE]

Fast time there nik, good job keeping each round under 3 minutes! Looks like a legs buster, were your legs feeling heavy and swollen at the end? Oh and I agree with Scott about the diet. I also prepare my food for my workdays the night before. Take two snacks and my lunch. Stop being lazy and pack your food nik lol.

Scott Jenkins 04-19-2010 12:32 PM

Re: Nik
 
[QUOTE=Nik Nichols;771207]3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

time 8:46

I have never done this one befor. So here is the bench mark.[/QUOTE]

You got me by 15 seconds Nik, well done mate!! Imagine what you could do if you organised your food, stop being lazy!! :rofl:

Nik Nichols 04-19-2010 01:17 PM

Re: Nik
 
[QUOTE=Ernie Guevara;771236]Fast time there nik, good job keeping each round under 3 minutes! Looks like a legs buster, were your legs feeling heavy and swollen at the end? Oh and I agree with Scott about the diet. I also prepare my food for my workdays the night before. Take two snacks and my lunch. Stop being lazy and pack your food nik lol.[/QUOTE]

[QUOTE=Scott Jenkins;771276]You got me by 15 seconds Nik, well done mate!! Imagine what you could do if you organised your food, stop being lazy!! :rofl:[/QUOTE]

Yea legs. quads really all swolen and fat. Ha, I got you Scott!!


Here at work, I have frozen chicken brest i just end up working out on my breaks and grab fruit. I have started eating right again. I didn't think it mattered, come to find out those snacks made all the difference.

I make my food every day. I have just been lazy about getting it warmed up.

Nik Nichols 04-20-2010 07:02 AM

Re: Nik
 
Still doing my early warmups. I'm still to lazy to post it all.

I'm tring to get sick. Sore throat and runny nose. I don't feel to bad energy wise so i should be good for the workout. I like cleans anyway.

Ernie Guevara 04-20-2010 07:15 AM

Re: Nik
 
Hope you feel better soon there nik! What weight are you gonna start the wod with? Are you gonna increase the weight as you go or just keep it the same? Squat cleans it is right? I'm not sure what weight to use especially after McGhee yesterday lol. How is your chest from the last clean fiasco?

Nik Nichols 04-20-2010 08:14 AM

Re: Nik
 
[QUOTE=Ernie Guevara;771756]Hope you feel better soon there nik! What weight are you gonna start the wod with? Are you gonna increase the weight as you go or just keep it the same? Squat cleans it is right? I'm not sure what weight to use especially after McGhee yesterday lol. How is your chest from the last clean fiasco?[/QUOTE]

Chest is good, still a bit sore. but I don't plan to catch the bar low chest so it sould be fine.

I'll probably start with bodyweight and go up by 10lbs jumps at that I'll be at max range on rep 6 so that will be a good test I think.

Laurie Smith 04-20-2010 08:56 AM

Re: Nik
 
[QUOTE=Nik Nichols;771735]Still doing my early warmups. I'm still to lazy to post it all.

I'm tring to get sick. Sore throat and runny nose. I don't feel to bad energy wise so i should be good for the workout. I like cleans anyway.[/QUOTE]

Hope you feel better Nik! I had that last week.

Nik Nichols 04-20-2010 11:11 AM

Re: Nik
 
Clean one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads to comments

155lbs/205lbs

1.155
2.165
3.170
4.175
5.180
6.185
7.190
8.195
9.200F
10.200
11.205
12,210F
13.210F
14.210F
15.205F

rep 15 was after the 15min tag. I wanted to get one good one. I had it in the squat and couldn't squat it out. I was stuck there at the bottom. My legs had given up at that point.

Nik Nichols 04-20-2010 11:13 AM

Re: Nik
 
4 round of 200m sprint 50 DU's 2min rest inbetween
1.2:45 DU sucked
2. 2:03
3. 2:04
4. 2:08

Ernie Guevara 04-20-2010 11:46 AM

Re: Nik
 
Awesome job Nik!:highfive: lifted some good heavy weight, don't you just hate it how mch of a difference 5lbs makes on lift?!? You nailed 205 but couldn't get 210. I really hate when that happens to me. Atta way to throw in the run/ du after.

[QUOTE=Nik Nichols;771909]Clean one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads to comments

155lbs/205lbs

1.155
2.165
3.170
4.175
5.180
6.185
7.190
8.195
9.200F
10.200
11.205
12,210F
13.210F
14.210F
15.205F

rep 15 was after the 15min tag. I wanted to get one good one. I had it in the squat and couldn't squat it out. I was stuck there at the bottom. My legs had given up at that point.[/QUOTE]

Laurie Smith 04-20-2010 12:07 PM

Re: Nik
 
Awesomeness! :kicking0:

Nik Nichols 04-20-2010 01:14 PM

Re: Nik
 
3:00 break

Push press 3x3
135lbs, 145lbs, 155lbs.

Nik Nichols 04-20-2010 01:17 PM

Re: Nik
 
[QUOTE=Laurie Smith;771844]Hope you feel better Nik! I had that last week.[/QUOTE]
So far it is just a sore throat and runny nose. I hope that is the worst it gets.
[QUOTE=Ernie Guevara;771933]Awesome job Nik!:highfive: lifted some good heavy weight, don't you just hate it how mch of a difference 5lbs makes on lift?!? You nailed 205 but couldn't get 210. I really hate when that happens to me. Atta way to throw in the run/ du after.[/QUOTE]
Thanks. My legs were so tired I couldn't get out of the hole. I was just sitting there with the weight on my shoulders ifn full squat and I was stuck there. It was funny.
[QUOTE=Laurie Smith;771947]Awesomeness! :kicking0:[/QUOTE]

Thank you, thank you!!

Scott Jenkins 04-21-2010 03:11 AM

Re: Nik
 
[QUOTE=Nik Nichols;771909]Clean one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads to comments

155lbs/205lbs

1.155
2.165
3.170
4.175
5.180
6.185
7.190
8.195
9.200F
10.200
11.205
12,210F
13.210F
14.210F
15.205F

rep 15 was after the 15min tag. I wanted to get one good one. I had it in the squat and couldn't squat it out. I was stuck there at the bottom. My legs had given up at that point.[/QUOTE]

Strong work Nik. My legs are so stiff today and definately was not at full power yesterday, next time we squat clean expecting big numbers with fresh legs.

Oh yes forgot to say in my log. Smashed my chest yesterday on a squat clean and realised how you did it, I pulled hard on the second pull then pulled myself into the bar on the 3rd with a head on meeting, bit of minor bruising but not worried as you done it first.

[QUOTE=Nik Nichols;771912]4 round of 200m sprint 50 DU's 2min rest inbetween
1.2:45 DU sucked
2. 2:03
3. 2:04
4. 2:08[/QUOTE]

Great work Nik, you got me on the last round, my arms were going crazy by then.

Leon Robotham 04-21-2010 03:23 AM

Re: Nik
 
[QUOTE=Nik Nichols;771909]Clean one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads to comments

155lbs/205lbs

1.155
2.165
3.170
4.175
5.180
6.185
7.190
8.195
9.200F
10.200
11.205
12,210F
13.210F
14.210F
15.205F

rep 15 was after the 15min tag. I wanted to get one good one. I had it in the squat and couldn't squat it out. I was stuck there at the bottom. My legs had given up at that point.[/QUOTE]

Strong work fella.

Nik Nichols 04-21-2010 06:35 AM

Re: Nik
 
[QUOTE=Scott Jenkins;772270]Strong work Nik. My legs are so stiff today and definately was not at full power yesterday, next time we squat clean expecting big numbers with fresh legs.

Oh yes forgot to say in my log. Smashed my chest yesterday on a squat clean and realised how you did it, I pulled hard on the second pull then pulled myself into the bar on the 3rd with a head on meeting, bit of minor bruising but not worried as you done it first.



Great work Nik, you got me on the last round, my arms were going crazy by then.[/QUOTE]
Thanks Scott. You are probably right on the chest thing. I'm still sore from it. It is ok, but sore. Sorry to hear you hit it like that. I'm glad you didn't hit it hard. Mine put me on the ground.

When I read you hit it I winced but glad when I read you didn't hit to hard.

My legs were and are done from yesterday. I am with you on pr on next clean day. i haven't really done much on them and I'm glad I got up to where I did. It was all leg fatigue at the end for me. Just no squat left.


Thanks for the idea on the sprint DU's I needed it. My arms were all crazy too. After a wile they don't work together. they loose timing. I got to use the intinisity post on it.

I would miss on the DU's and be there gasping but I pushed to get set and go again and as soon as I started my breathing came under controll.
[QUOTE=Leon Robotham;772274]Strong work fella.[/QUOTE]

Thanks Leon, I'm happy enough with it having not drilled any cleans in about a month. 20 lbs off max I think. Not bad.

Scott Jenkins 04-21-2010 06:35 AM

Re: Nik
 
YBF - You'll Be Fine

Used when people complain about minor things like stubbing a toe etc during a workout.

On the double unders we both use the crappy ropes and think it would be less fatigue on the shoulders with a good rope, mine still has not arrived, maybe because of the damn volcano stopping all flights over Europe.

Nik Nichols 04-21-2010 06:36 AM

Re: Nik
 
[QUOTE=Scott Jenkins;772337]YBF - You'll Be Fine

Used when people complain about minor things like stubbing a toe etc during a workout.[/QUOTE]

I thought that was it, is it a make up produce, I saw that and figured out the words. I need to make a spray bottle for the shop!;)

Scott Jenkins 04-21-2010 06:37 AM

Re: Nik
 
[QUOTE=Nik Nichols;772338]I thought that was it, is it a make up produce, I saw that and figured out the words. I need to make a spray bottle for the shop!;)[/QUOTE]

Just make a bottle with big letters 'YBF' on it and fill it up with what you like ;)

I added to above post in case you missed it Nik.

Jay Rhodes 04-21-2010 06:39 AM

Re: Nik
 
[QUOTE=Scott Jenkins;772337]YBF - You'll Be Fine

Used when people complain about minor things like stubbing a toe etc during a workout.

On the double unders we both use the crappy ropes and think it would be less fatigue on the shoulders with a good rope, mine still has not arrived, maybe because of the damn volcano stopping all flights over Europe.[/QUOTE]

haha I like this YBF.
I also find myself telling people to "take pain" for example when entering the last interval of tabata's.

Nik Nichols 04-21-2010 06:40 AM

Re: Nik
 
[QUOTE=Scott Jenkins;772339]Just make a bottle with big letters 'YBF' on it and fill it up with what you like ;)

I added to above post in case you missed it Nik.[/QUOTE]

I was going to asky you about that, you must be dieing to get that rope. Dang volcano!!:ranting2:

Nik Nichols 04-21-2010 06:45 AM

Re: Nik
 
Ok personal note. Martin (poor lad) is sick with the head cold and can't sleep for his nose running and slight cough form it. I'm running on about 4 hours sleep today for staying up with him. I have to say there is nothing sweeter then to see your 3yo son asleep on your arm at 4:00am.

I have the head cold,nose running and scratchy throat. I'm staying hydrated as I can, and taking my vitimins and eating for strenth to fight it off. I hope to feel better for tomorows workout if not I'll scale it back and do it anyway!!;)

Nik Nichols 04-21-2010 06:47 AM

Re: Nik
 
[QUOTE=Jay Rhodes;772341]haha I like this YBF.
I also find myself telling people to "take pain" for example when entering the last interval of tabata's.[/QUOTE]

Scott said something I don't know how hones't or as a joke once. it was on a workout with air squats he said''You can always do one more squat, it is just pain'' I tell myself that every time I come to squats and keep pushin through no matter how slow!!

Scott Jenkins 04-21-2010 07:04 AM

Re: Nik
 
[QUOTE=Nik Nichols;772344]Ok personal note. Martin (poor lad) is sick with the head cold and can't sleep for his nose running and slight cough form it. I'm running on about 4 hours sleep today for staying up with him. I have to say there is nothing sweeter then to see your 3yo son asleep on your arm at 4:00am.

I have the head cold,nose running and scratchy throat. I'm staying hydrated as I can, and taking my vitimins and eating for strenth to fight it off. I hope to feel better for tomorows workout if not I'll scale it back and do it anyway!!;)[/QUOTE]

Sorry to hear about Martin and yourself , take care of yourselves today and you should be strong for tomorrow, you deserve a rest day.

[QUOTE=Nik Nichols;772346]Scott said something I don't know how hones't or as a joke once. it was on a workout with air squats he said''You can always do one more squat, it is just pain'' I tell myself that every time I come to squats and keep pushin through no matter how slow!![/QUOTE]

Its true, you can always do one more air squat, depends how much of the burning pain your brain can take, try to remember that pain like that is only your brain sending a message to you to stop and making it as uncomfortable as possible, the longer you keep going and ignore your brain (or monty:evilsmile) the more pain will be sent. Of course there is a point where after enduring the pain that you will just collapse , I personally doubt any of us have got near to that as our bodies can go on for a lot longer than we would imagine, stories of people over-coming massive against all odds survival shows us this. If you was in the desert and had to keep putting one leg in front of another or lay down and die, you would keep going.

Nik Nichols 04-21-2010 07:26 AM

Re: Nik
 
[QUOTE=Scott Jenkins;772350]Sorry to hear about Martin and yourself , take care of yourselves today and you should be strong for tomorrow, you deserve a rest day.



Its true, you can always do one more air squat, depends how much of the burning pain your brain can take, try to remember that pain like that is only your brain sending a message to you to stop and making it as uncomfortable as possible, the longer you keep going and ignore your brain (or monty:evilsmile) the more pain will be sent. Of course there is a point where after enduring the pain that you will just collapse , I personally doubt any of us have got near to that as our bodies can go on for a lot longer than we would imagine, stories of people over-coming massive against all odds survival shows us this. If you was in the desert and had to keep putting one leg in front of another or lay down and die, you would keep going.[/QUOTE]

Will do , worried more for Martin poor Lad.

I tell Barry, myself and even Brady ''You will passout befor you die!'' SO I use that as a buffer. You can keep going till you passout.:rofl:

Scott Jenkins 04-21-2010 07:41 AM

Re: Nik
 
[QUOTE=Nik Nichols;772357]Will do , worried more for Martin poor Lad.

I tell Barry, myself and even Brady ''You will passout befor you die!'' SO I use that as a buffer. You can keep going till you passout.:rofl:[/QUOTE]

Oh yes and you can even fight against passing out, just think of it as fainting and then you will try harder not too. Tell Martin get well from London.

Nik Nichols 04-21-2010 09:49 AM

Re: Nik
 
[QUOTE=Scott Jenkins;772364]Oh yes and you can even fight against passing out, just think of it as fainting and then you will try harder not too. Tell Martin get well from London.[/QUOTE]

Will do thanks Scott.

Nik Nichols 04-22-2010 06:01 AM

Re: Nik
 
Ok so today's Workout, Talking to everyone it looks like I'll top out at 265lbs(120K) at most, I'll see how I warm up.

I don't get the ring dips, also I do ring dips every day as part of my warmup and still suck at them. My warmup is 3set of 10 and end up kipping them at the end if i can stay up.

Intensity, I can get 10 out , but then I will have to break. So I was thinking of doing 4set of 5 reps with a short breath to keep from muscle failier and kip for me lift on the 5 reps?

That or I can spray ''YBF'' on my arms and get on with it.

Oh I told Martin you hoped he felt better, I'll post it on your log.


My nose is still running and throat sore, energy is a bit down, but I will get through the workout ok I think. We will see.

Scott Jenkins 04-22-2010 06:03 AM

Re: Nik
 
[QUOTE=Nik Nichols;772835]

That of i can spray ''YBF'' on my arms and get on with it.

[/QUOTE]

:rofl: Spraying yourself Nik, thats hardcore!!

Nik Nichols 04-22-2010 06:05 AM

Re: Nik
 
[QUOTE=Scott Jenkins;772836]:rofl: Spraying yourself Nik, thats hardcore!![/QUOTE]

I thought that would get you!!

Ernie Guevara 04-22-2010 06:19 AM

Re: Nik
 
265 is beasty nik! I believe you are allowed to Kip on the rin dips since it's for speed. But I guess you can do them however you want since they didn't specify on the workout. I think you breaking them up into 5s will work best for you if you tend to get tired after 10. Rn dips are like hspus once the muscles fatigue, just gotta wait a bit before going again. Hope you feel better by the time you hit the wod!

Nik Nichols 04-22-2010 11:12 AM

Re: Nik
 
Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

time 6:41
225lbs time

Dips in 5's till last round where it turned into 3/2's

It really was a sprint, 225 was tough enough at first, it got easier as I went on.

Dips were shoulders to rings and small kip, Keeping to 5 reps almost felt like cheating. It made it alot easier to get through the workout.

Jay Rhodes 04-22-2010 11:30 AM

Re: Nik
 
[QUOTE=Scott Jenkins;772836]:rofl: Spraying yourself Nik, thats hardcore!![/QUOTE]

:rofl: YBF in the most literal sense. Nik, this forum needs you.

Scott Jenkins 04-22-2010 12:45 PM

Re: Nik
 
[QUOTE=Nik Nichols;773016]Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

time 6:41
225lbs time

Dips in 5's till last round where it turned into 3/2's

It really was a sprint, 225 was tough enough at first, it got easier as I went on.

Dips were shoulders to rings and small kip, Keeping to 5 reps almost felt like cheating. It made it alot easier to get through the workout.[/QUOTE]


Strong work Nik, we all told you YBF!!


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