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

Scott Jenkins 05-29-2011 07:17 AM

Re: Nik
 
[QUOTE=Nik Nichols;941872]Thanks Scott, Amanda humbled me. But I already knew that the snach was a weekness. I mean the other day we did that one rep snach abd DU workout and I missed 2 out of 7 reps at 135lbs.

Crazy about workout 4. But the DUs will kill me and the OHS at the end will get tough after everything else. I think you will do well.[/QUOTE]

Well we are both coming out of this regionals workouts with a better squat snatch, I done lots of work on it this week and you also.

For the 100's I have a plan for the 100 pull ups, 10 every 30 seconds, works really well and gets me through them around 4.40, a little less if I put in a few 12's at the start maybe, the top guys so far have hit the pull ups in 3.30 so I reckon I can catch up on the swings and OHS.

Nik Nichols 05-31-2011 06:57 AM

Re: Nik
 
[QUOTE=Scott Jenkins;941875]Well we are both coming out of this regionals workouts with a better squat snatch, I done lots of work on it this week and you also.

For the 100's I have a plan for the 100 pull ups, 10 every 30 seconds, works really well and gets me through them around 4.40, a little less if I put in a few 12's at the start maybe, the top guys so far have hit the pull ups in 3.30 so I reckon I can catch up on the swings and OHS.[/QUOTE]

I saw what you did at Essex on that ''race'' with that other lad. Good idea. I may game todays workout. Going for max reps straight off may kill the end of the workout.

Nik Nichols 05-31-2011 06:58 AM

Re: Nik
 
A.M. warmup
30 reps all

GHDs
Back ext
abmatt situps 25lbs over head
pushups
OHSs with bar
C2B wide grip deadhang 10/10/5/5

Scott Jenkins 05-31-2011 07:00 AM

Re: Nik
 
[QUOTE=Nik Nichols;942409]I saw what you did at Essex on that ''race'' with that other lad. Good idea. I may game todays workout. Going for max reps straight off may kill the end of the workout.[/QUOTE]

The xx reps every 30 seconds works real well Nik, you probably should do 15 every 30 seconds as your pull ups are stronger. Im going to try out 11 per 30 seconds later today.

Nik Nichols 05-31-2011 07:03 AM

Re: Nik
 
[QUOTE=Scott Jenkins;942411]The xx reps every 30 seconds works real well Nik, you probably should do 15 every 30 seconds as your pull ups are stronger. Im going to try out 11 per 30 seconds later today.[/QUOTE]

I was thinking the same thing, 15 per round is really do able for me. You got 11 I think.

Scott Jenkins 05-31-2011 07:14 AM

Re: Nik
 
[QUOTE=Nik Nichols;942414]I was thinking the same thing, 15 per round is really do able for me. You got 11 I think.[/QUOTE]

I got it or I will rip my hands trying Nik, ooo No the anti-rip police might come and get me.

Ernie Guevara 05-31-2011 07:15 AM

Re: Nik
 
You doing today's mainpage wod nik? It looks nasty!

Nik Nichols 05-31-2011 07:16 AM

Re: Nik
 
[QUOTE=Scott Jenkins;942417]I got it or I will rip my hands trying Nik, ooo No the anti-rip police might come and get me.[/QUOTE]

HAHAHA yea, see rips in my future too. I'm thinking 20/15/15 for the first round.

Nik Nichols 05-31-2011 07:24 AM

Re: Nik
 
[QUOTE=Ernie Guevara;942419]You doing today's mainpage wod nik? It looks nasty![/QUOTE]

You mean that burpee heaven, yea, I'm in on that, What are you doing today Ernie?

Ernie Guevara 05-31-2011 07:49 AM

Re: Nik
 
[QUOTE=Nik Nichols;942424]You mean that burpee heaven, yea, I'm in on that, What are you doing today Ernie?[/QUOTE]

That amount of pullups is going to crush my grip lol. I'll most likely be resting today. I'm gonna be working late and my father in law is coming to visit for dinner. So I'm probably not gonna have time to workout. But I'll be hitting today's mainpage tomorrow morning!

Nik Nichols 05-31-2011 08:05 AM

Re: Nik
 
[QUOTE=Ernie Guevara;942429]That amount of pullups is going to crush my grip lol. I'll most likely be resting today. I'm gonna be working late and my father in law is coming to visit for dinner. So I'm probably not gonna have time to workout. But I'll be hitting today's mainpage tomorrow morning![/QUOTE]

I'll set you a good time then. Looks like it is my pullups against your burpees!!

Nik Nichols 05-31-2011 08:32 AM

Re: Nik
 
10:00 break

Shoulder streches for 13min.

Nik Nichols 05-31-2011 10:57 AM

Re: Nik
 
Tuesday 110531
For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

time 28:06

terreble, just terreble.

Pullups good
they went
30/20
4x10reps
25/5
20
10

burpees on the other hand got me down. I was doing ok but quickly brok into sets of 10 at best with WAY to much standing arround.

I just didn't have it in me today to drive through the burpee pain.

Easy time for you to beat Ernie!

Nik Nichols 05-31-2011 01:45 PM

Re: Nik
 
3:00 break

snach work up to 145lbs single which ties my pr. I have a love hate relationship with it right now. I love the movement I hate that I suck at it.

Robert Foley 05-31-2011 07:58 PM

Re: Nik
 
Nice work on the pull-up/burpee WOD! Those burpees were miserable for me too. We're also in the same boat on the snatch. Definitely one of my goats!

Scott Jenkins 06-01-2011 02:57 AM

Re: Nik
 
Great work on the pull ups Nik and 150 burpees will break anyone down, especially in that format where the sets get bigger.

Jay Rhodes 06-01-2011 04:33 AM

Re: Nik
 
That mainpage WOD looks just awful Nik.

Great job busting through it!

Ernie Guevara 06-01-2011 05:30 AM

Re: Nik
 
That's a good time you set for me nik!! Let's see if my slow pullups match your slow burpees lol. I didn't get a chance to do it this morning, I went to bed too late watching the Miami heat whoop on the mavericks last night!

Nik Nichols 06-01-2011 05:36 AM

Re: Nik
 
[QUOTE=Robert Foley;942675]Nice work on the pull-up/burpee WOD! Those burpees were miserable for me too. We're also in the same boat on the snatch. Definitely one of my goats![/QUOTE]
Thanks Man it was rough, I personally would have liked it in reverse. Got that 50 and 40 burpees out of the way first.

Snaches...well like I said, I like the movement, but I'm no good at it. :shrug:
[QUOTE=Scott Jenkins;942737]Great work on the pull ups Nik and 150 burpees will break anyone down, especially in that format where the sets get bigger.[/QUOTE]


Exactly, it was a rough one, I just wanted to go faster and would for a few reps. But it got me pretty good. Today is another day.
[QUOTE=Jay Rhodes;942748]That mainpage WOD looks just awful Nik.

Great job busting through it![/QUOTE]
HAHAHAHA it was, atleast on the burpees.
[QUOTE=Ernie Guevara;942756]That's a good time you set for me nik!! Let's see if my slow pullups match your slow burpees lol. I didn't get a chance to do it this morning, I went to bed too late watching the Miami heat whoop on the mavericks last night![/QUOTE]

Oh man, the Mavs got pounded!! Dang it. I missed it, I guess Im glad too.

Nik Nichols 06-01-2011 07:05 AM

Re: Nik
 
A.M. warmup
30 reps all
GHDs
back ext
ring dips 10/10/10
close overhand deadhang pullups 10/10/10
Abmatt situps with bar
OHSs with bar
pushups.

Nik Nichols 06-01-2011 11:25 AM

Re: Nik
 
Power clean 1-1-1-1-1-1-1 reps

1. 175lbs (failed first rep) +1
2. 175lbs
3. 180 F, got the next
4. 185
5. 185
6. 185lbs(83.9k)
7. 190lbs F,F,F,F Last fail i just deadlifted it so I called it there.


Squats in 3 rep sets
145lbs
195lbs
235lbs
255lbs
285lbs x2 Called it there. I guess the power cleans took more out of me.

Nik Nichols 06-01-2011 01:29 PM

Re: Nik
 
3:00 break

MU practice

4set 3 reps 1 set of 2 reps. I was going to do 10 sets 3 reps, but my right shoulder got a bit sore so I stopped at that.

Mark D Williams 06-01-2011 01:47 PM

Re: Nik
 
just did the burpee/ pullup. i feel your pain, its horrible!

Nik Nichols 06-02-2011 06:59 AM

Re: Nik
 
A.M. warmup

30 reps GHDs and back ext

all I had time for this morning.

Nik Nichols 06-02-2011 08:45 AM

Re: Nik
 
Thursday 110602
"Moon"

Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

time 18:05
all unbroken. All though I spent more time inbetween then I'd have liked. I finished strong. Actuall it got better as I went.

The snaches got better as I went on, I got a feel for them after ronds 3 or 4 and was able to go pretty smooth after that.


Rope was tougher then I thought. The snaches killed the rope climb. So I had to rely on form more then upper body. SO I'd tuck up and then use legs and arms to pull up. I got to where I could hit the 15feet in 4 good pulls.

Rest in peace Mr Moon, My prayers got for your familly.

Nik Nichols 06-03-2011 07:38 AM

Re: Nik
 
A.M. warmup

Check the games site for up dates and serch for some Europe info on the regionals.

Check on Scotts progress.

Check,and check!

On another note. I may be able to do the swim workout today. I may have access to a 10m pool so it will be 5 lentghs a round for the workout. We will see.

Nik Nichols 06-03-2011 08:41 AM

Re: Nik
 
Episode 261/365: Perfect Pushup ER Lie Detector
Mission: 2 minute mobs each position/each side

Needed this after yesterday.

Nik Nichols 06-03-2011 11:42 AM

Re: Nik
 
12, 9, 6, 3 reps of:

Power Clean 145 lbs
Ring Dips

time 4:46
cleans, all unbroken byt round 9 which was 7/2

ring dips all unbroken.

Pretty fun. I could have gone heavier, but I probably would have broke it up more.

Nik Nichols 06-03-2011 01:41 PM

Re: Nik
 
Run 1 mile

time 8:12
on the road, down hill up hill, down hill up hill.

Jesse Emers 06-03-2011 03:52 PM

Re: Nik
 
Nice work on Moon Nik, I really wish that I had a rope to climb for that one. I can imagine how they would have been tough towards the end. It's funny that you did "Lizzie" because I was thinking about doing that today too. You could have definitely handled more weight. The last time I did that I did 185 and they were all singles dropped from the top, still cycled through fast though. I think its better to do PCs like that compared to touch and go, which messes with your form because you usually don't get a proper starting position at the bottom.

Nik Nichols 06-04-2011 06:26 AM

Re: Nik
 
[QUOTE=Jesse Emers;943953]Nice work on Moon Nik, I really wish that I had a rope to climb for that one. I can imagine how they would have been tough towards the end. It's funny that you did "Lizzie" because I was thinking about doing that today too. You could have definitely handled more weight. The last time I did that I did 185 and they were all singles dropped from the top, still cycled through fast though. I think its better to do PCs like that compared to touch and go, which messes with your form because you usually don't get a proper starting position at the bottom.[/QUOTE]

Thanks Jesse, I could have done more weight in singles like that for sure. You are right about the tuch and go messing with form. My max PC is 185lbs. So I scaled it to a weight that I could really charge through and still be heavy enough to hurt.

I wanted to test that pain threshold. I still struggle with stopping and breaks even though I don't need to. So it was a good test of that.

I am beat up today. 4 days in a row for me. Rest day today. I'm not doing the 100 rep thing, My shoulders are toast from the last cycle.

Scott Jenkins 06-06-2011 07:56 AM

Re: Nik
 
Looking back over what I missed on here, great work on Moon, sounds like you got those hang split snatches killed by the end Nik.

Nik Nichols 06-06-2011 08:18 AM

Re: Nik
 
[QUOTE=Scott Jenkins;944650]Looking back over what I missed on here, great work on Moon, sounds like you got those hang split snatches killed by the end Nik.[/QUOTE]

Yea, it was a fun one, I missed yesterday. So today is snach balance for me. The hang split snach were pretty tough, but I don't think it was anything compared to the 100KB swings. Once I got a rythum on it it was good. It almost turned into a split KB swing by the end. I have no idea what I looked like.

Nik Nichols 06-06-2011 08:45 AM

Re: Nik
 
10:00 break

strech hips and legs.
2min each exercize
Couch strech on wall foot vertical
lunge with band in hip crease
calf strech
sit on feet shin strech
full squat with elbos pushing knees out.

Nik Nichols 06-06-2011 12:01 PM

Re: Nik
 
Snatch balance 1-1-1-1-1-1-1

1. 150lbs
2. 155lbs f got the next
3. 160lbs
4. 165lbs
5. 170lbs
6. 175lbs F,F,F got the 4th try
7. 175lbs(79.3k)

last time
1.145lbs
2.145lbs
3.150lbs
4.155lbs
5.160lbs f,f, got ot on 3rd try
6.165lbs f, got it
7.165f, got it

last,last time
1.125
2.135
3.145F,F got it
4.150
5.155
6.160f, got it
7.165lbs F, got it

It was a good day, it turned out better then I though it would. I started dropping the bar after 160lbs and not reracking it, it gave me alot more focus not worring about the bar crashing down on my shoulders after the rep.

Nik Nichols 06-06-2011 01:33 PM

Re: Nik
 
3:00 break

Run 1 mile
time 8:24 Hot today, 100degree F
time 8:12
on the road, down hill up hill, down hill up hill.

Jesse Emers 06-06-2011 07:36 PM

Re: Nik
 
I can tell that you felt somewhat "guilty" of skipping that 100s workout because you mentioned it a couple times. I'm confident that you made more gains by skipping the workout and letting your body recover instead of pushing through a rediculous amount of reps. You probably wouldn't have gotten much from that workout except a whole lot of soreness.

Nik Nichols 06-07-2011 06:50 AM

Re: Nik
 
[QUOTE=Jesse Emers;944954]I can tell that you felt somewhat "guilty" of skipping that 100s workout because you mentioned it a couple times. I'm confident that you made more gains by skipping the workout and letting your body recover instead of pushing through a rediculous amount of reps. You probably wouldn't have gotten much from that workout except a whole lot of soreness.[/QUOTE]

Thanks Jesse, I hate missing a workout at all. But you are right, it is just loads of reps. I think it was a good move really.

Nik Nichols 06-07-2011 07:20 AM

Re: Nik
 
A.M. warmup
20 ghds
20 back ext

My lower back is a little sore from yesterday and I thin k it is a bit of dehydratin. I'm drinking as much water as I can, we will see.

Nik Nichols 06-07-2011 08:37 AM

Re: Nik
 
10:00 break

5min AMRAP
10 box jumos(24in)
20 DUs

4 rounds box jumps 1 DU

I love goat work.

DUs got better as I went
Box jumps ok till the end. Slow.


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