Re: Nik
 

[QUOTE=Nik Nichols;1104259]I will work on the burpees. Need to anyway.

For the run, it just felt good. I even took off with it the last min of the tabatta. I knew my heat rate was up a little but not bad. I just wish I could do that in the metcon.


FINE rub it in!!:rofl:[/QUOTE]

Well it worked when we told you to sort your running out. Funnily Williams finally feels like he is running faster although the times for the runs have not changed, guess feeling faster is better than nothing.

Re: Nik
 

[QUOTE=Scott Jenkins;1104276]Well it worked when we told you to sort your running out. Funnily Williams finally feels like he is running faster although the times for the runs have not changed, guess feeling faster is better than nothing.[/QUOTE]

Yea, it is cooler now, and I run better in the cool over the heat we get. I hope to push it and get use to the pain of it more and endure better in a metcon.

Re: Nik
 

[QUOTE=Nik Nichols;1104279]Yea, it is cooler now, and I run better in the cool over the heat we get. I hope to push it and get use to the pain of it more and endure better in a metcon.[/QUOTE]

We got more of that Ernie cold wind here now, when you run hard and breathe hard it proper stings the lungs, I remember how ole Ernie hated that.

Re: Nik
 

[QUOTE=Scott Jenkins;1104281]We got more of that Ernie cold wind here now, when you run hard and breathe hard it proper stings the lungs, I remember how ole Ernie hated that.[/QUOTE]

I get that sting too, but it really only bothers my running when it is really cold, it is just cool here now. I remember running a 5 k in the dead of winter and it was real cold, I felt fast but was slow, I figure it was the feel of the lungs.

GTOH on today looks challenging. Going power snatch will be fastest, but I don't think I can keep on the bar and hit every one. That is a good weight for power snatch for me, but I'm not sure about fatigue. We will see.

Re: Nik
 

[QUOTE=Nik Nichols;1104284]I get that sting too, but it really only bothers my running when it is really cold, it is just cool here now. I remember running a 5 k in the dead of winter and it was real cold, I felt fast but was slow, I figure it was the feel of the lungs.

GTOH on today looks challenging. Going power snatch will be fastest, but I don't think I can keep on the bar and hit every one. That is a good weight for power snatch for me, but I'm not sure about fatigue. We will see.[/QUOTE]

I was thinking an inbetween clean and snatch width grip with a momentum driven muscle snatch, we done hang power snatch last week with 50k and they were flying up quickly. Also I am in the last class tonight so I bet nobody thinks of doing anything but clean & jerkin so there in for a shocker!

Re: Nik
 

[QUOTE=Scott Jenkins;1104290]I was thinking an inbetween clean and snatch width grip with a momentum driven muscle snatch, we done hang power snatch last week with 50k and they were flying up quickly. Also I am in the last class tonight so I bet nobody thinks of doing anything but clean & jerkin so there in for a shocker![/QUOTE]

Nice, that will be a good kick. All though I bet if it was in the first class(power snatch) more would try it for atleasy a round or two.

Re: Nik
 

10:00 break

daily squat
135lbs x3
185lbs x1
235lbs x1
285lbs x1
325lbs(147k) x1

felt good even though I can feel yesterdays squats and workout. I was going to go for a second single but my break was up.

Re: Nik
 

Press

bar x5
95lbs x1
115lbs x1
125lbs x1
135lbs x1
140lbs(64k) x1
145lbs xfxf

115lbs x3
125lbs x3
130lbs(59k) x3

115lbs x5
95lbs x5

snatch warm up for the workout
95lbs x1
125lbs x1x1x1

4 Rounds for time of:
•Run 400m
•15/8 Knees-to-elbows
•12/6 Ground-to-over-head (50/30kg)
Finisher: max-unbroken pressups

did not do. I truck came and lunch was over. missed it today. :mad:

I strung up my rings and hope to get 30 strict Mus befor the end of the day.

Re: Nik
 

First, my computer at work is dowm so I'm on my phone.

Cindy sprint

5:00 work 3:00 rest 3 round
5 pullup
10 push ups
15 squats


Round 1: 7 rounds even
Round 2: 6 rounds even
Round 3: 6 roundd 10 reps

Total reps 580.fun work out.

Re: Nik
 

Double post, stuped phone.

Re: Nik
 

[QUOTE=Nik Nichols;1104547]First, my computer at work is dowm so I'm on my phone.

Cindy sprint

5:00 work 3:00 rest 3 round
5 pullup
10 push ups
15 squats


Round 1: 7 rounds even
Round 2: 6 rounds even
Round 3: 6 roundd 10 reps

Total reps 580.fun work out.[/QUOTE]

Fast work Nik, well done. Not impressed by todays main page, seems we would have had a day to learn back flips.

Re: Nik
 

[QUOTE=Scott Jenkins;1104664]Fast work Nik, well done. Not impressed by todays main page, seems we would have had a day to learn back flips.[/QUOTE]

Yea, but they posted a demo video teaching us how to!!!:rofl:


I expect some poeple to try it. Me not so much. Maybe the rind back flip but nothing more.

Silly idea for novices.

Re: Nik
 

[QUOTE=Nik Nichols;1104676]Yea, but they posted a demo video teaching us how to!!!:rofl:


I expect some poeple to try it. Me not so much. Maybe the rind back flip but nothing more.

Silly idea for novices.[/QUOTE]

Should start a link in the injuries forum to see how many people hurt themselves trying today, although it would probably get shut down.

Been looking at that ring back flip for a while, can do it forwards but not back, ie from support to forward roll keeping hold of rings.

Re: Nik
 

[QUOTE=Scott Jenkins;1104677]Should start a link in the injuries forum to see how many people hurt themselves trying today, although it would probably get shut down.

Been looking at that ring back flip for a while, can do it forwards but not back, ie from support to forward roll keeping hold of rings.[/QUOTE]

On the rings I figure I got it easy, just one of those thing to workout. I have to say though on the workout demo the Laurie the coach chose well with them, not letting them just go at it.

But many will try it with out coaching. Me if I managed one I might try it on my own. Not a good idea I think.

The ring thing looks fun though. I may have to play withy that.

Re: Nik
 

[QUOTE=Nik Nichols;1104680]On the rings I figure I got it easy, just one of those thing to workout. I have to say though on the workout demo the Laurie the coach chose well with them, not letting them just go at it.

But many will try it with out coaching. Me if I managed one I might try it on my own. Not a good idea I think.

The ring thing looks fun though. I may have to play withy that.[/QUOTE]

Just watched the full video, see what you mean now, looks like very good coaching although I think I would find it hard to commit to it unless she really persuaded me, sort of thing I would land on my head, and I have before at a football match doing an overhead kick.

Re: Nik
 

[QUOTE=Scott Jenkins;1104689]Just watched the full video, see what you mean now, looks like very good coaching although I think I would find it hard to commit to it unless she really persuaded me, sort of thing I would land on my head, and I have before at a football match doing an overhead kick.[/QUOTE]

Same here. andf you are right, good coaching. But I fear for the globo gymers like us. Some one will try it. if I felt at all ok I'd be that one. looong ago i did a few on the beach in knee high water. I doubt that would help me though. it might help me land on my head!:rofl:

Re: Nik
 

A.M. warm up

11 HSPUs
10 wide C2B dead hangs
30 ghds
30 back ext
11 HSPUs
10 close over hand dead hangs
30 abmat situps
11 HSPUs
30 squats
10 close under hand dead hangs
30 pushups

kicking drills

rolled my back 2:00min
rolled piriformus 2:00min
rolled hip flexers 2;00min

feeling good, feeling the cindy sprint in my quads most.

Re: Nik
 

10:00 break

daily squat
135lbs x3
195lbs x1
235lbs x1
285lbs x1x1
330lbs(150k) x1

all good except the first rep at 285, I went forward, I figure I went down to fast and did not stick my butt back enough. It went forward but I was able to salvage it. I re did it to not be thinking about it going into the 330.

Pretty happy.

Re: Nik
 

5/3/1
dead lift, dead stop regrip every rep

135lbs x3
185lbs x3
235lbs x3
285lbs x3
335lbs(152k) x7

real happy with the push on this. poor ol Brady got to hear me yell the last feww reps out.


5 x 1:00/30 rest at each station, rest 2:00 between stations:
•12 Hang Power Cleans, 25 Bar-hops
•Burpee Box Jumps (30")

HPC workout
1. cleans and 10 hops
2. cleans and 2 hops
3. 10 cleans
4. 12 cleans
5. 9 cleans
total 67 reps

burpees were 11,9,8,9,8=54 rep

that was my time. I did not have time for the rest. I almost did the wallball wall climb instead of the burpees but I decided to do all I could down the list.

Re: Nik
 

HAHA fine work Nik , whatever way you do it you get the training, bit harder your way as you cannot game it and get some done before the clock stops, like half of the hang power cleans.

Im off to Swansea for this [url]http://www.dividedwefallgames.com/[/url] today so will probably not get to post much over the weekend.

Waiting to find out what events Rob will be using me on, its going to be so hard watching the ones I have to miss out on.

Re: Nik
 

[QUOTE=Scott Jenkins;1104892]HAHA fine work Nik , whatever way you do it you get the training, bit harder your way as you cannot game it and get some done before the clock stops, like half of the hang power cleans.

Im off to Swansea for this [url]http://www.dividedwefallgames.com/[/url] today so will probably not get to post much over the weekend.

Waiting to find out what events Rob will be using me on, its going to be so hard watching the ones I have to miss out on.[/QUOTE]

Yea, pulled a Nik on yesterdays workout!!

Have a great time, I expect big things!! Oh and thanks for the link, I was hoping for something to follow.

Re: Nik
 

Almost forgot

A.M. warm up
11 HSPUs
30 GHDs
30 back ext
11 HSPUs
30 abmat situps with 25lbs over head
11 HSPUs
30 squats
30 kipping pullups
30 pushups

kicking drills
rolled my back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side

Re: Nik
 

10:00 break

I was just going to stretch but felt like i needed to squat, bad mood.

135lbs lbs x3
185lbs x1
235lbs x1
285lbs x1*
330lbs(150k)x1

all good, the 285 I tried to go forward onto my toes so I just sat in the hole till I settled back and stood it up.

The 330 was smooth and solid. Slow but solid. Happy, that lift and prayer lifted me up some.

Re: Nik
 

FridayOn November 1st, 2012, posted in:

Press
95lbs x1
115lbs x1
125lbs x1
130lbs x1
135lbs x1
140lbs x1
145lbs x1
150lbs (68k) x1
155lbs xf

115lbs x3
125lbs x3
135lbs x3

75lbs x5
75lbs x5
AMRAP in 9 Minutes of:
•8 Kettlebell Swings (32kg/20kg)
•10 Burpees
•12 Overhead walking lunges (20/15kg)

4 rounds plus 8 kb swings.

Not a great show there, Burpees real slow, lunges slow but really solid.

KB swings were the best part.

Slow today for my legs, so sore today, glutes and hams really sore, they are hurting right now siting in the chair. Still I need to push into my metcons more.


I was going to run bit time was up. I spent all my time on the press. That being said, ther 150lbs shows improvement from starting to press on this program.

Re: Nik
 

A.M. warm up

11 HSPUs
30 GHDs
30 back ext
11 HSPUs
30 abmat situps
30 squats 11 HSPUs
10 C2B dead hangs
30 pushups

kicking drills

rolled my back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side.

Feeling a bit light headed this morning. I hope some food and water will fix that.

Re: Nik
 

10:00 break
5/3/1 squat

135lbs x3
185lbs x3
235lbs x3
285lbs x3
305lbs(138k) x5

great day. It was a grind. On the last set, the second rep went forward, I had to sit with it on my back to keep from dumping it. it/ I settled on my heels and stood it up, went for a third rep, good, forth rep slow and hard, fifth reps crazy, I felt like I had no leg, hit the hole, started up, Not sure if it stopped, but it went painfully slow.

It felt like I was pulling the bar into with my hands, the bar was real heavy on my back, but it went up. I have never fought that hard for a rep!! It was great!!

Re: Nik
 

AMRAP in 8 Minutes of:
•5 C2B Pullups
•10 Burpees
•15 Bumper-Plate-Ground-to-Overheads


4 rounds 5 C2Bs.

burpees slow, ground to over head just a slog, pull ups easy.

ran a 400 for a finisher, not timed, just ran.

Re: Nik
 

[QUOTE=Nik Nichols;1105515]AMRAP in 8 Minutes of:
•5 C2B Pullups
•10 Burpees
•15 Bumper-Plate-Ground-to-Overheads


4 rounds 5 C2Bs.

burpees slow, ground to over head just a slog, pull ups easy.

ran a 400 for a finisher, not timed, just ran.[/QUOTE]

Well done Nik, watched (yes just watched) some classes do this today, seems they found the pull ups a lot harder than you, a lot of non-chest hits going down all around, I was too busy trying to get a workout myself to tell no-rep them.

Re: Nik
 

[QUOTE=Scott Jenkins;1105543]Well done Nik, watched (yes just watched) some classes do this today, seems they found the pull ups a lot harder than you, a lot of non-chest hits going down all around, I was too busy trying to get a workout myself to tell no-rep them.[/QUOTE]

Thanks, you know me and pullups. The rest was the work for sure. I was thinking you need to work on your MUs till the knee gets better. (stuped pistols)

Re: Nik
 

A.M. warm up
11 HSPUs
30 GHDs
30 back ext
11 HSPUs
30 abmat situps with 25lbs plate to chest
11 HSPUs
10 wide c2b dead hangs
30 squats
10 close over hand dead hangs
10 close under hand dead hangs
30 push ups

kicking drills
rolled my back 2:00 min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side

lower back is fatigued from the squats yesterday. Feels fine, no pull, just really tired.

Re: Nik
 

10:00 break

daily squat
135lbs x1
185lbs x1
235lbs x1
285lbs x1
305lbs x1
325lbs(147k) x1

all good all though with my back being tired, it was really a focus at staying tight( every rep every day is the same. just more mindfull.)

I was suprised. Funny what you can do even when you think you can't.

Re: Nik
 

press
bar x3
95lbs x1
115lbs x1
135lbs x1
145lbs x1
150lbs(68k) xfx1

115lbs x3
125lbs x3
135lbs x1xf

75lbs x5
75lbs x5

got the 150 on the second try, I got my head right and drove the bar at my nose to keep it close and got it only just.

the reps at 135, I rushed the set and did not have it.



8 x 15 seconds max reps (45 second recoveries) of:
•Back-squat (75/40kg)
•Muscle Ups
•Weighted Rack Position Kettlebell Walking Lunges (2 x 20kg / 2 x 12kg)
•Burpees

back squat
3,5,7,7,6,7,7,7=49 reps
muscle ups
3,4,3,4,4,4,2+f,2+f=26reps all singles shoulder tired from the press.

lunges with two 24k kbs ( lightes I have)
8sets of 4 reps because I could not see the stop watch so I just stuck to sets of 4 reps
32 lunges

no burpees for my time was up.

107 total with out burpees.

Re: Nik
 

HAHA that explains your style, quick singles on the muscle ups always works well, good work Nik, its hurting reading that your following CM2 programming from Texas and I cannot right now!!! :mad:

Not really mad, knee is improving slow and steady.

Re: Nik
 

[QUOTE=Scott Jenkins;1106003]HAHA that explains your style, quick singles on the muscle ups always works well, good work Nik, its hurting reading that your following CM2 programming from Texas and I cannot right now!!! :mad:

Not really mad, knee is improving slow and steady.[/QUOTE]

I bet it hurts. But you are doing right. I know you hate it, but it is best. You think you will be ready for this weekend?

Re: Nik
 

[QUOTE=Nik Nichols;1106006]I bet it hurts. But you are doing right. I know you hate it, but it is best. You think you will be ready for this weekend?[/QUOTE]

The qualifer workout is announced on the 11th and you have until the 18th do get it done, so very confident that I will be able to hit it and hit it hard, although im entered in the 40+ masters for this event so don't really need to go that hard or necessarily use both legs ;)

Re: Nik
 

[QUOTE=Scott Jenkins;1106011]The qualifer workout is announced on the 11th and you have until the 18th do get it done, so very confident that I will be able to hit it and hit it hard, although im entered in the 40+ masters for this event so don't really need to go that hard or necessarily use both legs ;)[/QUOTE]

HAHAHA so it is not this weekend but next weekend. Yea, you ar4e next level from us old gits!! Why did you go to the masters?

Re: Nik
 

[QUOTE=Nik Nichols;1106021]HAHAHA so it is not this weekend but next weekend. Yea, you ar4e next level from us old gits!! Why did you go to the masters?[/QUOTE]

Because I am injured and might have to squat on one leg, or at least not put so much pressure on the right, honest Nik. Rob also wanted to have at least 1 athlete in each class so it makes him happy.

Re: Nik
 

[QUOTE=Scott Jenkins;1106051]Because I am injured and might have to squat on one leg, or at least not put so much pressure on the right, honest Nik. Rob also wanted to have at least 1 athlete in each class so it makes him happy.[/QUOTE]

Tell Rob to stop trying to put you out to pasture!! YOu are top man at the gym!!:ranting2:

Still a good victory would be nice to follow up the knee injury.

Re: Nik
 

10:00 break

stretch

hip gluts stretch with leg on table 2:00min a side
couch stretch with leg on wall 2:00min a side( painful on the quads)
ham stretch with band 2:00min a side
calf stretch 2:00min a side

Re: Nik
 

[QUOTE=Nik Nichols;1106062]Tell Rob to stop trying to put you out to pasture!! YOu are top man at the gym!!:ranting2:

Still a good victory would be nice to follow up the knee injury.[/QUOTE]

There's also £5,000 prize money to consider , shared between 4 categories, probably less for masters so looking at a good shot at £500 rather than paying to go to an event.

Don't worry nobody pastures ME!!!!!!