Re: Nik
 

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
warm up 1 round
10 dead hang pullups
10 situps 40 lbs
10 ring dips
10 ghd situps
10 squats
10 pushups

total 266 with row (sdhp with 45lbs bar)

last time
297 with row if each pull equals 1 calorie.

Slower then last time, but that is ok considering.

Re: Nik
 

Good job nik! How did the back/rib feel during the workout? Was it hurting or uncomfortable? You know I was just about to ask how to calculate the calories if we use the sdhp as a sub to rowing.

Re: Nik
 

Great work Nik, looking after an injury and going for reps and still getting close to a PR. I found doing all those sumos much harder than doing one lot and rowing at the end.

Re: Nik
 

[QUOTE=Ernie Guevara;637556]Good job nik! How did the back/rib feel during the workout? Was it hurting or uncomfortable? You know I was just about to ask how to calculate the calories if we use the sdhp as a sub to rowing.[/QUOTE]
My ribbs didn't really hurt on any one movement, just sore enought to let me know about it.
[QUOTE=Scott Jenkins;637574]Great work Nik, looking after an injury and going for reps and still getting close to a PR. I found doing all those sumos much harder than doing one lot and rowing at the end.[/QUOTE]

Really? I would like to do this with a rower to get the perscribed affect one time. I just don't really think about it. I have to sub so I just go. But they get tireing real fast!!

Re: Nik
 

3:00 break
6 muscle ups. The first 5 were to try to get them as quickly as posible with little break. The last one was supose to be from a hang pullup to a false grip and then MU, but I couldn't and haven't been able to get the false grip right.

10 ghd situps

rolling on my back.

Re: Nik
 

That's still a good number on FGB. I used to sub sdhp w/45lb bar in place of rows, but this time I discovered the schwinn aire dynne & subbed that for rows. I figured out how to set it for calories. It kills, but I like it better then sdhp.

Re: Nik
 

[QUOTE=Brad Rasmussen;637831]That's still a good number on FGB. I used to sub sdhp w/45lb bar in place of rows, but this time I discovered the schwinn aire dynne & subbed that for rows. I figured out how to set it for calories. It kills, but I like it better then sdhp.[/QUOTE]

Oh nice, that (or anything ) would be better then more sumos when you just did sumos.

Re: Nik
 

10:00 break
10 GHD's
10 situps 40 lbs
20 C2B pullups
back rolling.

Re: Nik
 

Just checkin up on ya buddy! Looks like things are going well except the back... hope it fixes up quickly for ya.

I've had a bit of a virus and am in the middle of moving, so I've been slacking. :D

Re: Nik
 

[QUOTE=Camille Lore;638125]Just checkin up on ya buddy! Looks like things are going well except the back... hope it fixes up quickly for ya.

I've had a bit of a virus and am in the middle of moving, so I've been slacking. :D[/QUOTE]

Thanks Camille, i have been wondering how you were doing. Life happens and we all miss. Just don't be gone to long.

Re: Nik
 

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

warm up
2 rounds
10 situps 40lbs
10 back ext 40lbs
10 ring dips
10 pullups
10 squats
10 pushups

time 22:52

tough workout!

Re: Nik
 

Thanks, buddy. Nice job on that thing jeez!! I'm tempted to try it.. in a few days :evilsmile

Re: Nik
 

Nasty one that Nik, It killed my hand landing in the push up position for the burpees. Its got to be strength tomorrow and as my guesses are usually quite close I am going to say 'Push Jerk 3-3-3-3-3 :D

Re: Nik
 

Good job nik! this one is definitely a lung burner. How did the injury hold up today?

Re: Nik
 

[QUOTE=Scott Jenkins;638277]Nasty one that Nik, It killed my hand landing in the push up position for the burpees. Its got to be strength tomorrow and as my guesses are usually quite close I am going to say 'Push Jerk 3-3-3-3-3 :D[/QUOTE]
I wouldnt mind the push jerks, I like the movement.
[QUOTE=Ernie Guevara;638295]Good job nik! this one is definitely a lung burner. How did the injury hold up today?[/QUOTE]

Ribs are better. I havent taken any meds frm yesterday, still a little sore and tweeky, but better. If I'm carefull it should be good soon.

Re: Nik
 

[QUOTE=Camille Lore;638251]Thanks, buddy. Nice job on that thing jeez!! I'm tempted to try it.. in a few days :evilsmile[/QUOTE]

It was fun, hard , but fun, I must have sewat a gallon!!

Re: Nik
 

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

time 24:07
warm up 2 runds of CFWU with 40lbs ect...
deadlift
5 sets 3 reps 245lbs.

My fore arme are swolen, fingers are numb.

Re: Nik
 

You managed to get up your slippery rope 9 times then Nik, did it get dicey towards the end as sometimes you can go so far up a rope and leave no energy or grip power to get back down. We are definately going to feel it in the stomach in the morning.

Re: Nik
 

[QUOTE=Nik Nichols;638238]Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

time 22:52

tough workout![/QUOTE]

Oh man! You beat me by 6 seconds! Great job! I thought that WOD was a killer too. Burpees & 400 m run smoked me!

Re: Nik
 

If I don't have a rope, what do you guys recommend for a substitute?

Re: Nik
 

[QUOTE=Scott Jenkins;638950]You managed to get up your slippery rope 9 times then Nik, did it get dicey towards the end as sometimes you can go so far up a rope and leave no energy or grip power to get back down. We are definately going to feel it in the stomach in the morning.[/QUOTE]

Yea, there waas a few times it got worrysome at the top. The tip of my ring finget is numb. I'm a little bummed, I have done this one faster. I felt good today, it felt good, I guess I was just slow.
[QUOTE=Nick Harris;638970]Oh man! You beat me by 6 seconds! Great job! I thought that WOD was a killer too. Burpees & 400 m run smoked me![/QUOTE]

HAHAHA 6 seconds is enough!! Good job on it. Sub like Scott, towl pullups, that is the closest you will get. It is a leathel workout, but affective.

Re: Nik
 

3:00 break
SP
1x1x1x1x1x1x1 125lbs 10lbs off my max, look out SP max!

Re: Nik
 

Awesome job on the L-pullup workout Nik. Nice presses too, definitely smell a PR coming!

Re: Nik
 

[QUOTE=Jesse Emers;639093]Awesome job on the L-pullup workout Nik. Nice presses too, definitely smell a PR coming![/QUOTE]

Thanks, i have done the pullup WOD faster, I was let down on that one. But I'm ready for the SP max.

Re: Nik
 

Rest day. Glad for it. I will be changing breaks on my 240 with my youngest son this morning.

On another note. My metcon has been really lacking. I have been kind of slacking, my times are getting slower. I have realized I am breaking longer then I use to. I use to only give myself the''3.2.1.go'' rest. But now it is longer. I don't know how it slipped to longer breaks, it wasnt a choise. It just snuck up on me. Next metcon I will really try for better.
I feel like I'm pushing hard, it is not like I'm not trying or taking it easy. I'm just not pushing as hard as I was. This will change!!

Re: Nik
 

Thats why you should get yourself in a class workout, you only have to take a 3-2-1 break and someone will shout 'Get back to the bar'!!! You remember when we said about how taking some water or chalking your hands was 'Montys' way of making you take a not needed or longer break.

Death to Monty!!! :evilsmile

Re: Nik
 

I agree with the monty comment! I remember when i use to let him do that to me. He would say "come on just take a water break and you'll feel better when you come back". And i would listen and lose extra time on metcons. Now i hear him talking but give him the finger and stay right infront of the bar for a couple of deep breaths and get back on. Monty's a jerk!:ranting2:

Re: Nik
 

Awesome comments Scott & Ernie! I am right there with Nik and others when that inner voice tells me to stop for a second to catch my breathe and it will be much better. :ranting2:

Re: Nik
 

[FONT="Garamond"][SIZE="3"]Huh. I get no inner voice. It's more like an inner sok in the jaw, and it usually knocks me right down for awhile. :rolleyes:[/SIZE][/FONT]

Re: Nik
 

[QUOTE=Scott Jenkins;639441]Thats why you should get yourself in a class workout, you only have to take a 3-2-1 break and someone will shout 'Get back to the bar'!!! You remember when we said about how taking some water or chalking your hands was 'Montys' way of making you take a not needed or longer break.

Death to Monty!!! :evilsmile[/QUOTE]

[QUOTE=Ernie Guevara;639447]I agree with the monty comment! I remember when i use to let him do that to me. He would say "come on just take a water break and you'll feel better when you come back". And i would listen and lose extra time on metcons. Now i hear him talking but give him the finger and stay right infront of the bar for a couple of deep breaths and get back on. Monty's a jerk!:ranting2:[/QUOTE]

[QUOTE=Nick Harris;639502]Awesome comments Scott & Ernie! I am right there with Nik and others when that inner voice tells me to stop for a second to catch my breathe and it will be much better. :ranting2:[/QUOTE]

[QUOTE=Rachel Y. B. Lindsay;639598][FONT="Garamond"][SIZE="3"]Huh. I get no inner voice. It's more like an inner sok in the jaw, and it usually knocks me right down for awhile. :rolleyes:[/SIZE][/FONT][/QUOTE]

Thanks all. Scott Ernie you are right, Monty has snuck back up on me, I don't know how, but he did. This I promice will stop.

Nick,I will fight him back off.

Rachel I am with you, it is mostly breathlessness that gets me. I will regain it back.

Re: Nik
 

Loving the CFFB, I just wanted to focus more on strength and build a good base, but I don't want to sacrifice too much metcon with my fire service physical tests coming up.

Nice job on the L-pullup workout, i'm currently gym hopping to try and find a crossfit friendly one for squatting, the one i'm in at the moment with the worlds worst pullup station. It has no middle but 2 curved rubber handles at the sides making it impossible to do chins!

Re: Nik
 

Deadlift 5-5-5-5-5 reps

X fit WU x2 with 40 lbs.
20 GHD situps

today all with hook grip!
1. 245lbs
2. 245lbs
3. 245lbs
4. 255lbs
5. 260lbs
total weight 1250lbs
last time with mixed grip
1. 225
2. 225
3. 235
4. 245
5. 250
total weight 1180lbs

Re: Nik
 

Great work on the deadlifts Nik, glad you took my advice and got a PR!! Hope tomorrows WOD is easy on the lower back, core and hamstrings as mine are killing.

Re: Nik
 

[QUOTE=Scott Jenkins;640146]Great work on the deadlifts Nik, glad you took my advice and got a PR!! Hope tomorrows WOD is easy on the lower back, core and hamstrings as mine are killing.[/QUOTE]

Thanks, thanks for the advice too. I think the best advice I got so far is'' When you feel like you can't do one more, do one more.''

Or was it you who said, on the air squats, ''It's only pain, you can do one more'' Which actually worked for me.

Can't wait for tomarrow.

Re: Nik
 

I see that we're almost neck and neck on those deadlifts, you've got me by 5lbs. though. I know that crossfit encourages the hook grip, but what's the advantage of it, I find it to be very uncomfortable.

Re: Nik
 

[QUOTE=Brad Rasmussen;640222]I see that we're almost neck and neck on those deadlifts, you've got me by 5lbs. though. I know that crossfit encourages the hook grip, but what's the advantage of it, I find it to be very uncomfortable.[/QUOTE]

Ah congrats, I will check your log in a bit.

Hook grip helps your grip all across everywhere else. Grip strenth. You are less likely or able to bend your arms and threated your bicepts with both hands in the over hand grip. Which is really unlikely. I would have used the mix grip if I would have failed to get a set from grip.
Scott Ernie, chime in if I am wrong or forgot anything.
:run:

Re: Nik
 

I know the hook grip is better but not sure what the advantages are since I have not mastered it myself. I too find it uncomfortable but probably because I'm not use to it. I don't know if I'm doing it wrong or not but my thumbs hurt a lot when I use it. Sometimes I honk my hands are too small for he hook grip because I can barely get 2 fingersiver my thumbs while doing it. I know it helps ur grip from slipping especially in the cleans and snatches. I think all the Olympic lifting coaches recommend it so it's gotta be better than regular grip. Well those were my 2 cents, hope that helped somehow.

Re: Nik
 

Nice work on the deadlifts dude! You know that you can use [I]hook mixed[/I] grip:eek:, try it out sometime.

Re: Nik
 

The hook grip locks your grip in place so rather than losing the bar during the pull all the pressure goes onto your thumbs which in turn takes some getting use to. I generally grip normal overhand until the weight tests my grip and then change to hook grip. It does hurt at first and can be uncomfortable but we are crossfitting not applying make up. :D

Re: Nik
 

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises


pulups 93
push ups 75
situps 63
squats 98
total 329

If I never tabatta again it will be to soon.