Re: Nik
 

10:00 break


30 C2B pullups in a row
3set 10 deep ring dips, MU first to get to dips so 3 MU too.

Re: Nik
 

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
1. 24WB 2 rope
2. 20WB 2 rope
3. 20WB 2 rope
4. 21WB 2 rope
5. 21WB 2 rope
runs just under 2 min till last one which was 2:20ish. We didn't time runs spacific, just came bacl to just over 2 min rest.

WB was good for me. I tried to catch back up on rounds 4 and 5, but I was getting winded. Still real happy with it.

Rope climbs were tough. I would get the first pretty easy, it was all mental to go up the rope a second time, Brady would call ''Half way'' on the rope min. and I would think ''I'll just take the last 30sec as a longer break for the run.'' but I would go up again telling Monty to get lost. My hands forearms and shoulders would be screaming on the start of the runs.

Re: Nik
 

Good job on that wod nik! Glad to se your wallball keeps improving! I wish I had a rope to climb. It's gonna suck if I have rope climbs at my sectionals since I've never done it before.

Re: Nik
 

[QUOTE=Ernie Guevara;745304]Good job on that wod nik! Glad to se your wallball keeps improving! I wish I had a rope to climb. It's gonna suck if I have rope climbs at my sectionals since I've never done it before.[/QUOTE]

I never thought of it like that. I have always been arround ropes one way or another. I bet though you would be fine on a rope. Expecially in a comp when you have to be.

Re: Nik
 

This is going to be a fun one! Nice work.

Re: Nik
 

[QUOTE=Laurie Smith;745322]This is going to be a fun one! Nice work.[/QUOTE]

It was fun, the runs were real hard, and getting my breathing back under controll in the ''break'' time was tough.

So are you gunning for my wallball numbers?!?:stir:

Re: Nik
 

[QUOTE=Nik Nichols;745332]It was fun, the runs were real hard, and getting my breathing back under controll in the ''break'' time was tough.

So are you gunning for my wallball numbers?!?:stir:[/QUOTE]

Nah












More! :D

Re: Nik
 

[QUOTE=Laurie Smith;745338]Nah












More! :D[/QUOTE]

HAHA I will be watching for it. When will you do it?

Re: Nik
 

[QUOTE=Nik Nichols;745355]HAHA I will be watching for it. When will you do it?[/QUOTE]

Tonight 530 pst.

Re: Nik
 

Strong mind there Nik getting all those rope climbs done, you must of been puffing hard on them also, nice work mate.

Re: Nik
 

[QUOTE=Scott Jenkins;745370]Strong mind there Nik getting all those rope climbs done, you must of been puffing hard on them also, nice work mate.[/QUOTE]

It really was about recovery and stamina. ''Can I keep the same pace across the board?'' The 2min or so break was enough time to catch my breath, but not enough to get tired.

Re: Nik
 

3:00 break
3repsx10sets frontsquats at 185lbs.

Re: Nik
 

pre warmup warm up.
30 GHD's in a row
30 Back ext in a row
30 Camille pushups
30 abmatt saitups 40 lbs DB (2 sets)
30 squats
30 reverse backext(body laying on rack stomach down lift legs )

Re: Nik
 

[QUOTE=Nik Nichols;745714]pre warmup warm up.
30 GHD's in a row
30 Back ext in a row
30 Camille pushups
30 abmatt saitups 40 lbs DB (2 sets)
30 squats
30 reverse backext(body laying on rack stomach down lift legs )[/QUOTE]

You ready for the max outs today?! I think our legs are gonna be fried after this wod!

Re: Nik
 

[QUOTE=Ernie Guevara;745728]You ready for the max outs today?! I think our legs are gonna be fried after this wod![/QUOTE]

I'm ready. Looks like 165lb for OHS's is my best, so anything close to 200 will be great. 300 if I can get it on squats, and over 200 for FS, I'll have to look for a max on it.

Re: Nik
 

10:00 break
2sets 15 C2B pullups on fat bar
3sets 10 ring dips (no MU's for thease, MUers tired)
3set 5 OHS's with bar only.

3MU's just because I didn't want to do them for dips(2,1)I'll show me for being lazy!

Re: Nik
 

[QUOTE=Nik Nichols;745779]10:00 break
2sets 15 C2B pullups on fat bar
3sets 10 ring dips (no MU's for thease, MUers tired)
3set 5 OHS's with bar only.

3MU's just because I didn't want to do them for dips(2,1)I'll show me for being lazy![/QUOTE]

Your as mad as me Mr Nichols, you show you for not hitting those muscle ups :rofl:

Re: Nik
 

[QUOTE=Scott Jenkins;745782]Your as mad as me Mr Nichols, you show you for not hitting those muscle ups :rofl:[/QUOTE]

HAHAHA, I know. I also know it because I just didn't want to MU and skipped the, after I had done the sets I thought to my self I should have done them...SO off I go.


I was going to ask you if you weree going to do a short Metcon after the max, but it is Friday, you have all kinds of fun tonight.

Any Ideas for a fast 3:00 break Metcon in under 15 min?

Re: Nik
 

[QUOTE=Nik Nichols;745793]HAHAHA, I know. I also know it because I just didn't want to MU and skipped the, after I had done the sets I thought to my self I should have done them...SO off I go.


I was going to ask you if you weree going to do a short Metcon after the max, but it is Friday, you have all kinds of fun tonight.

Any Ideas for a fast 3:00 break Metcon in under 15 min?[/QUOTE]

Air Force WOD! :smiley_ev

Re: Nik
 

[QUOTE=Jay Rhodes;745794]Air Force WOD! :smiley_ev[/QUOTE]

You out to murder my legs after all the squats today?!?! I just might.

Re: Nik
 

[QUOTE=Nik Nichols;745798]You out to murder my legs after all the squats today?!?! I just might.[/QUOTE]

yep I agree 'Air Force WOD' , loads of us on here have hit it already so why not join us.

Re: Nik
 

What is this Air Force Wod you speak of? :confused:

Edit: never mind found it.

Re: Nik
 

[QUOTE=Jay Rhodes;745794]Air Force WOD! :smiley_ev[/QUOTE]

[QUOTE=Scott Jenkins;745805]yep I agree 'Air Force WOD' , loads of us on here have hit it already so why not join us.[/QUOTE]
Ok if Brady doesn't do his sqauts at 3:00 I'm all over air force one.
[QUOTE=Laurie Smith;745809]What is this Air Force Wod you speak of? :confused:

Edit: never mind found it.[/QUOTE]

Come on... You know you want to!

Re: Nik
 

Lol, there's a sick twisted part of me that screams YES!!! :rofl:

Re: Nik
 

I'm gonna give a shot tomorrow or Sunday!

Re: Nik
 

[QUOTE=Laurie Smith;745844]Lol, there's a sick twisted part of me that screams YES!!! :rofl:[/QUOTE]
That is what got me. I looked at it and in my head I heard''HHHhhmmmm, maybe!''
[QUOTE=Ernie Guevara;745858]I'm gonna give a shot tomorrow or Sunday![/QUOTE]

I ''hope'' to try it at 3:00 after all the squats i just did, it looks like a long 15min slug fest.

Re: Nik
 

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets


OHS
1.115lbs
2.135lbs
3.155lbs
4.165lbs Failed once, got it second try(old PR)
5.170lbs(77K) Faild once got the second one.

Front squats
1.170lbs
2.205lbs
3.225lbs
4.235lbs
5.240lbs(108k)(I think it is a pr, but I couldn't find a max, pretty sure it is)

Back squats
1.240lbs
2.245lbs
3.255lbs
4.275lbs
5.290lbs(131k)

OHS's the miss at 165, got full squat and I think the bar went froward, it fell hit me on the top of the head and I fell back.Bumpers are great. You don't know how embarassing it was and is to saw on here and I was alone!!

The fail on 170 was the same, I got in the hole(real shaky I must say) and it went froward I didn't hit my head or fall, just dumped it.

Wrist are killing me.

Re: Nik
 

Oh, scary. :( Hope your coco is okay..but great work!

Re: Nik
 

[QUOTE=Laurie Smith;745919]Oh, scary. :( Hope your coco is okay..but great work![/QUOTE]

Na dented my pride more then my head. I don't even have a knot.

Re: Nik
 

[QUOTE=Nik Nichols;745935]Na dented my pride more then my head. I don't even have a knot.[/QUOTE]

We've all done it at one point or another. :o

Re: Nik
 

Ok No airforce one today. I just didn't have it. I'm real tired from the squats, so i only rolled my back and left quad. I rolled mt back because it feels so good. Not really hurting. My quads and glutes are pretty sore, but the truth is not hurting bad enough to not try the WOD, I'm just spent.

Re: Nik
 

Great squatting Nik, Im going after your 77k OHS today. Big numbers on all 3, amazing how you keep getting strength Pr'S. Glad your heads not injured, then again we dont use our heads much for CF except for thinking. :D

Re: Nik
 

[QUOTE=Scott Jenkins;746158]Great squatting Nik, Im going after your 77k OHS today. Big numbers on all 3, amazing how you keep getting strength Pr'S. Glad your heads not injured, then again we dont use our heads much for CF except for thinking. :D[/QUOTE]

Thanks Scott, I think alot of it is confidence. Having done a weight and knowing I can get that and more. Brady and I was just talking about rthe fact we don't hardly go to failier, so I know there is more in me. I go till form starts to go and stop.

Re: Nik
 

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

time 26:04 I got a big blood blister on my hand bot no tears. Martin was great today!!

Re: Nik
 

HAHAHA you got me by 30 seconds today but I am happy we both got PR's , I looked to see what time you got last and it was 26.59 so you knocked a minute off today, well done.

Re: Nik
 

Awesome time Nik! This was a total suck fest. :mad:

Re: Nik
 

Awesome time Nik!! You got two days in a row with PRs!!!:pepper::broc:

[QUOTE=Nik Nichols;746230]For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

time 26:04 I got a big blood blister on my hand bot no tears. Martin was great today!![/QUOTE]

Re: Nik
 

[QUOTE=Scott Jenkins;746233]HAHAHA you got me by 30 seconds today but I am happy we both got PR's , I looked to see what time you got last and it was 26.59 so you knocked a minute off today, well done.[/QUOTE]

HAHA I got you, That is a red letter day! Yea, knocked off almost a min. Pullups were stronger then last time. I didn't end up in singles. I was on the big bar so I have to step up on a bench and then get on the bar. I was afraid of loosing time using that bar, but Brady was doing the squat workout so my short bar rack was not happening. I set up the rings to do it on them , but just used the big bar.

Exerything else was good. I gamed the last set od pushups and didint go to failier.


My hands war wrecked though, they are still sore and hurt pretty bad. Also Brady pushed me through the last set of situps that is the only thing that did it for me, I was dieing and he kept me going.

[QUOTE=Laurie Smith;746304]Awesome time Nik! This was a total suck fest. :mad:[/QUOTE]
It is alot of pain, usually we do the big reps first and go down from there. Going up is just mean.
[QUOTE=Ernie Guevara;746375]Awesome time Nik!! You got two days in a row with PRs!!!:pepper::broc:[/QUOTE]

Thanks Ernie. Funny I never look at it like that, I'm pretty linier, once I have done it, I move on till it comes arround, I'm so focused on right now I don't think of yesterday, at least as far as workouts go, maybe everything.

Re: Nik
 

Its no red letter day Nik, you always get me on high rep pull ups, you forgot about yesterdays again.

Been thinking about your striaght up kip and also read something on CF One World about a lot of CF'ers kipping harder than they need to and losing energy. We need to use our arms more I think and pull rather than waiting for the kip to send you all the way to the top.

Re: Nik
 

[QUOTE=Scott Jenkins;746483]Its no red letter day Nik, you always get me on high rep pull ups, you forgot about yesterdays again.

Been thinking about your striaght up kip and also read something on CF One World about a lot of CF'ers kipping harder than they need to and losing energy. We need to use our arms more I think and pull rather than waiting for the kip to send you all the way to the top.[/QUOTE]

I know what you mean, I find when I get tired I want to kip harder, all out of shape and exagerrated. but if I can keep calm and kip like I know to, I do more. There reall is alot of energy lost in a kip. Refinement is key..

I think I see what you mean, once you are going up, pull, instead of letting the kip carry you up. I have got to get off my lazty butt and film some kips and get it better. And show the example of the ''up'' kip. I figure it is like kipping on rings. You have to go up on rings, there is no back and forth momentum.