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

Nik Nichols 02-15-2010 09:35 AM

Re: Nik
 
[QUOTE=Ernie Guevara;739633]Toes to bar are the same as knee to elbows nik. You just gotta reach a lttle higher. I use the same technique as when I do kte. Good luck on it bro, looking forward to seeing ur time on it![/QUOTE]

I kind of felt that on the few reps I did. The cleans will be a bit slow, and thrusters. I'm not sure on the Push press.

I didn't even try the overhead lunges. I'll save those till I do them, let them be a suprise!!:D

Scott Jenkins 02-15-2010 10:57 AM

Re: Nik
 
The overhead lunges at the end are horrible Nik, really tax the breathing. Toes to bar also are harder to kip than KTE's have not got them down yet, ended up swinging around getting singles.

Nik Nichols 02-15-2010 12:39 PM

Re: Nik
 
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Box jumps to 27inches
Pullups C2B
MU's were not with wrist flick

Time 34:13

Oh man was I breathing hard all the way through.
Cleans took a wile I did them in 3's
box jumps slower then I would have3 liked
MU's good, 3's and 2's
PP in 10/10/5/5
thrusters is 3's2' 3 sets took time on thease, no 321go there
pullups go Burpees, I was going slow, Brady pushed me to go faster and I did got faster and almost passed out. Fell back on my butt seeing stars for a bit and get REAL breathy, recovered, dragged myself through the rest.

Over head carry was wicked. It was a killer.

I have Fran caugh now.

Scott Jenkins 02-15-2010 12:51 PM

Re: Nik
 
I am so jealous I could not come and hit that WOD in your box , sounds like a great workout you had there Nik, those overhead lunges are nasty yes.

Nik Nichols 02-15-2010 01:01 PM

Re: Nik
 
[QUOTE=Scott Jenkins;739710]I am so jealous I could not come and hit that WOD in your box , sounds like a great workout you had there Nik, those overhead lunges are nasty yes.[/QUOTE]

It was fun, tough, funny how I was suprised at how hard it was on the breathing right from the start.
I got done with the cleans and thought "I'm a little breathy, but the toe to bar should be ok.'' Then I got done with that and was gasping and thought ''Oh man now I have box jumps.'' I got done with that and my lungs were on fire. I though'' Ok I'll catch my breath on the MU's, didn't realy work like that.:rofl:

I wish you would have had the gym too. It was good to have it all layed out. It didnt help me time. but it was fun.

Laurie Smith 02-15-2010 01:38 PM

Re: Nik
 
That looks brutal. I'm not looking forward to this one at all.

Ernie Guevara 02-15-2010 01:45 PM

Re: Nik
 
Sounds brutal there nik, good thing u had Brady pushing u on! Not looking forward to those thrusters cuz I know they ruin the rest of the wod lol. Did u manage to get a rhythm on the toes to bar?

Nik Nichols 02-15-2010 01:59 PM

Re: Nik
 
[QUOTE=Ernie Guevara;739742]Sounds brutal there nik, good thing u had Brady pushing u on! Not looking forward to those thrusters cuz I know they ruin the rest of the wod lol. Did u manage to get a rhythm on the toes to bar?[/QUOTE]

It was tough. It just gets your breathing. The thrusters for me were 3,2,3,2,3,2. 135 is HEAVY. I didn't keep to a 321go on them.

Toe to bar,I kind of got a rythum, but it would make me loose reps. One would be high, like anchel to bar, then toe to bar, then wat short of the bar, almost a plank, or ''L'' hang. so I'd stop and go again.

Leon Robotham 02-15-2010 02:04 PM

Re: Nik
 
Nice one Nik, that must have been brutal. I need to have a pop at this as soon as I can.

Brad Rasmussen 02-15-2010 02:11 PM

Re: Nik
 
Well, I see you're still a beast, Nik. Me....not so much YET. I've been doing some running 3-4 days a week and back squats. I put together a light weight wod last Monday consisting of sdhp's and kb swings. Felt great at the time, but the pain for the next four days in the shoulders was almost more than I could handle. Pretty stupid I know. It's so dang hard to lay off of it when I feel good. But I've decided to wait one more full month before I do any upper body work to speak of. Running, squats, situps, back extensions for now. Take care buddy.

Nik Nichols 02-15-2010 02:25 PM

Re: Nik
 
snatch: work up to 85%x1x10
weight 75lbs(70lbs is 85%)

felt pretty good, My form is slowly coming alon. I think tonight when i get home I'll try those snackes from my knees for explosiveness.

Nik Nichols 02-15-2010 02:28 PM

Re: Nik
 
[QUOTE=Brad Rasmussen;739767]Well, I see you're still a beast, Nik. Me....not so much YET. I've been doing some running 3-4 days a week and back squats. I put together a light weight wod last Monday consisting of sdhp's and kb swings. Felt great at the time, but the pain for the next four days in the shoulders was almost more than I could handle. Pretty stupid I know. It's so dang hard to lay off of it when I feel good. But I've decided to wait one more full month before I do any upper body work to speak of. Running, squats, situps, back extensions for now. Take care buddy.[/QUOTE]

BRAD!! Hey man, glad to hear from you. Beast? well I'm still going.

Well you pushed to hard. that sucks, but on the positive side it shows you still want to train and not give up. Just be smart and go slow. It will all be here for you. take your time.

Jesse Emers 02-15-2010 07:24 PM

Re: Nik
 
Great job on that chipper Nik. You know your pushing hard when you almost pass out!! Great effort man!

Nik Nichols 02-16-2010 07:30 AM

Re: Nik
 
Thanks Jesse!

Note, my lower back is sore and has been for 3 days. I'll strech it out later, but I don't know what got it going. I know the 2pood KB swing was hard on it, but I don't know what started it.

Marianne Urbanski 02-16-2010 07:50 AM

Re: Nik
 
[quote=Nik Nichols;740092]Thanks Jesse!

Note, my lower back is sore and has been for 3 days. I'll strech it out later, but I don't know what got it going. I know the 2pood KB swing was hard on it, but I don't know what started it.[/quote]


good day for a rest day!!! Enjoy!!
:highfive:

Nik Nichols 02-16-2010 07:53 AM

Re: Nik
 
[QUOTE=Marianne Urbanski;740109]good day for a rest day!!! Enjoy!!
:highfive:[/QUOTE]

Thanks will do, you too.

Nik Nichols 02-16-2010 07:55 AM

Re: Nik
 
strecing and rolling for my back
30reps of each with out stopping
GHD's
Back ext 30lbs
FS's with75lbs

foam rolling lower back and glutes. I will be rollong more at break.

Leon Robotham 02-16-2010 08:00 AM

Re: Nik
 
[QUOTE=Nik Nichols;740120]strecing and rolling for my back
30reps of each with out stopping
GHD's
Back ext 30lbs
FS's with75lbs

foam rolling lower back and glutes. I will be rollong more at break.[/QUOTE]

Man, I wish I was able to roll out on my break. :(

Nik Nichols 02-16-2010 08:08 AM

Re: Nik
 
[QUOTE=Leon Robotham;740124]Man, I wish I was able to roll out on my break. :([/QUOTE]

Hurting you that bad?
I rolled on it, but really it didn't hurt, so I rolled my glutes. It did feel good to strech out on the roller having it right on the lower lumbar arch. It felt good.

But I'm thinking it is nerve pinch? Or like Scott has said, the glutes can cause lower back sorness. We will see. I'll just have to be carefull on it for a bit.

Nik Nichols 02-16-2010 09:21 AM

Re: Nik
 
10:00 break 15min foam rolling back, lwer back, glutes, hams, quads.

Laurie Smith 02-16-2010 09:40 AM

Re: Nik
 
[QUOTE=Nik Nichols;740182]10:00 break 15min foam rolling back, lwer back, glutes, hams, quads.[/QUOTE]

I did that last night....heavenly!! :D

Nik Nichols 02-16-2010 11:36 AM

Re: Nik
 
[QUOTE=Laurie Smith;740198]I did that last night....heavenly!! :D[/QUOTE]

Man I'm telling you it feels good.

Nik Nichols 02-16-2010 11:38 AM

Re: Nik
 
lunch

3rounds of
10xDU's
5x knee snaches with bar
Not for time.

Snaches were fun and hard. Real explosive movement. Shoulders feeling better at catching in lockout.

Nik Nichols 02-17-2010 12:08 PM

Re: Nik
 
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Row sub of SDHP 11
squats 13
pullups 10
pushups10
situps 8
total 52 with the sumos,41 without sumos.

after I got done with each exercize that part of the bodty was screaming. Sumos was butt and legs, squatswas quads, pullups felt ok after, pushups were tri's, situps hurt the worst. I was on a solid 12 reps on situps till round 5, then it wen 11,10,8,8. Abs were screaming.

It was fun.

Laurie Smith 02-17-2010 12:19 PM

Re: Nik
 
You do 8 rounds of these correct? Are you only posting one round?

Nik Nichols 02-17-2010 12:54 PM

Re: Nik
 
[QUOTE=Laurie Smith;740886]You do 8 rounds of these correct? Are you only posting one round?[/QUOTE]

Yea, we are only keeping the lowest round so I only posted the lowest round. I did 8 rounds of everything.

Scott Jenkins 02-17-2010 01:36 PM

Re: Nik
 
Great work Nik, massive score on those c2b pull ups, would like to see how many you could get in an all out tabata, 100+ I am betting.

Nik Nichols 02-17-2010 02:01 PM

Re: Nik
 
[QUOTE=Scott Jenkins;740937]Great work Nik, massive score on those c2b pull ups, would like to see how many you could get in an all out tabata, 100+ I am betting.[/QUOTE]

I never even looked at it like that. Looking back, I got 88reps today, and still ahd a little in the tank at the first half.

Laurie Smith 02-17-2010 02:03 PM

Re: Nik
 
[QUOTE=Nik Nichols;740905]Yea, we are only keeping the lowest round so I only posted the lowest round. I did 8 rounds of everything.[/QUOTE]

Ah, didn't read the whole thing. :o

Nik Nichols 02-17-2010 02:06 PM

Re: Nik
 
[QUOTE=Laurie Smith;740965]Ah, didn't read the whole thing. :o[/QUOTE]

HAHA you would have had a massive score over every crossfitter in the world!!

Laurie Smith 02-17-2010 02:15 PM

Re: Nik
 
[QUOTE=Nik Nichols;740968]HAHA you would have had a massive score over every crossfitter in the world!![/QUOTE]

Haha...until I got called out. :rofl:

Nik Nichols 02-17-2010 02:36 PM

Re: Nik
 
3:00 break
DU practice, I'm trying to get my legs straight instead of tucking them back.Singles.

Snach 1x5 at 85lbs

yesy doing good till I pulled the forth one and it went over backward and just skinned my back. Called it good. And stopped there.

Jay Rhodes 02-17-2010 03:24 PM

Re: Nik
 
Awesome pullups today!! You dominated me!

I went 8-8-7-7-6-6-6-6

Grip was an issue. I had to wear gloves today and found I couldn't stay on the bar very long.

Still....Total on 54, and I had nothing more in me on the 6's

Marianne Urbanski 02-18-2010 06:56 AM

Re: Nik
 
Good Luck on LInda today, Nik!! That is one tough Bit**!! :)

Nik Nichols 02-18-2010 07:12 AM

Re: Nik
 
[QUOTE=Jay Rhodes;741017]Awesome pullups today!! You dominated me!

I went 8-8-7-7-6-6-6-6

Grip was an issue. I had to wear gloves today and found I couldn't stay on the bar very long.

Still....Total on 54, and I had nothing more in me on the 6's[/QUOTE]


Still you did great. Your squats were on point I believe. The idea on that tabata was power output, sustainable power. SO like Scott had said in passing yesterday, it was gaming more then max reps. You had to keep the reps up. Be as strong at the end as the begining. ( I hailed fast on the situps, started out good, but after the 4th set dropped reps each round.


[QUOTE=Marianne Urbanski;741336]Good Luck on LInda today, Nik!! That is one tough Bit**!! :)[/QUOTE]

Yea, I'm getting nervous already, also figuring out the set up I will use.

Nik Nichols 02-18-2010 08:10 AM

Re: Nik
 
pre warmup
30 ghd's in a row(that last 10 to 5 reps are a killer)
30 back ext
30 squats.

I have the bars set up for todays linda. I'mk already getting nervous of it.

Jay Rhodes 02-18-2010 09:11 AM

Re: Nik
 
Let's hit it hard Nik!! Are you shooting for any certain time??

I'm thinking I'm going to video this one too.
I've dropped 10lbs with pretty good strength gains since last time I did this WOD so I really want to fly through it.

Nik Nichols 02-18-2010 09:15 AM

Re: Nik
 
10:00 break
rest of my warmup(pullups, situps, ring dips, ect,ect)
warmed up on deads a little, just went over thwe workout a little to get ready.

Nik Nichols 02-18-2010 09:24 AM

Re: Nik
 
[QUOTE=Jay Rhodes;741422]Let's hit it hard Nik!! Are you shooting for any certain time??

I'm thinking I'm going to video this one too.
I've dropped 10lbs with pretty good strength gains since last time I did this WOD so I really want to fly through it.[/QUOTE]

Last timer took me 40 some min. 33 is my best time, but each time and today I will be changing weight arround to get set. SO cleans and deads will be weight switching. I hope for arround the 30min range.

Jay Rhodes 02-18-2010 09:33 AM

Re: Nik
 
[QUOTE=Nik Nichols;741434]Last timer took me 40 some min. 33 is my best time, but each time and today I will be changing weight arround to get set. SO cleans and deads will be weight switching. I hope for arround the 30min range.[/QUOTE]

Ah, that's annoying.
But all the more reason to get right into it as soon as the weights are in place!
Best of luck.


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