Re: Nik
 

Your a brave man pushing on even after the 'pop' well done, we dont need to get that sort of pain. Hope its just a temporary thing, all I can think of is something to do with your ribs, read in the injury forum about people sublexing a rib or something like that.

Re: Nik
 

[QUOTE=Scott Jenkins;765749]Your a brave man pushing on even after the 'pop' well done, we dont need to get that sort of pain. Hope its just a temporary thing, all I can think of is something to do with your ribs, read in the injury forum about people sublexing a rib or something like that.[/QUOTE]

Not brave, stupid. I was so foggy from the workout that I thought it would be ok, that it wasnt a big deal. I'm pretty sore from it. Real sore. As in I may need to take a break form it depending on how I feel in the morning.

I dont know what I did, that is the thing,. If I'd have pulled something it would be ok. But I don't know what it is. :shrug:

We'll see in the morning. I hope it is minor.

Re: Nik
 

[QUOTE=Nik Nichols;765835]Not brave, stupid. I was so foggy from the workout that I thought it would be ok, that it wasnt a big deal. I'm pretty sore from it. Real sore. As in I may need to take a break form it depending on how I feel in the morning.

I dont know what I did, that is the thing,. If I'd have pulled something it would be ok. But I don't know what it is. :shrug:

We'll see in the morning. I hope it is minor.[/QUOTE]

Sorry to hear all this Nik. I hope its minor as well.
Is it at the bottom of your sternum? Theres a tiny little bone there called the xiphoid and it can break off sometimes....not to scare you or anything. Are you going to see a doc?

Re: Nik
 

Nik sorry to hear about that. Obviously you'll get it checked out if it still hurts bad. I hope its nothing!

Re: Nik
 

Alright Nik fella

Just caught up with your log and apart from the recent pop in your sternum everythings been going real;ly well man. loving the ME work, especially the heavy thrusters and the FS/L-pull-up wod was killed mate. 1.5 pood swings unbroken in the double under, box jump wod as well man, strong stuff. I think you should have used 24 instead of 27in box until your comfortable with cycling the reps, possibly a 20 if the 24 is a lil too challenging right now.

Like Jesse mentioned the oly work is all about technique and muscle memory, next time snatch or clean 1-1-1-1-1-1-1 comes up, take 80% of your 1rm, rest 1 min between sets and hit perfect reps. Next time around bump up the loads slightly, this should help, getting more lifts into your weekly cycle wouldnt hurt either.

Nice graft mate, hope your not too messed up.

Re: Nik
 

Morning Nik, just checking in on ya bud. How's the injury feeling today?

Re: Nik
 

Good morning everyone and thanks for the well wishes. I'm still pretty sore today, But on a good not it feels like a big punck to the chest, Mike tyson punch.

I don't think I ''poped'' anything out of place or cracked or broke anything.(which was my first concern) I think I just knocked the living crap out of myself. In saying that, I'm extreemly sore and would have taken today off anyway.

What I figured I did was: I cleaned the bar and it was real low, and suck form, I think the bar when my wrist snapped under just slammed into my chest on the bone. On my Chest I can feel the bones where my ribs joing the center, they are not really covered by much, I hit there. It is a little swolen, not brused(I thought it would be)

Scott i looked into the rib subluxations and don't think it is it. Thanks though for looking out for me. I will see what comes oup on Saturdays workout and go by feel. I don't want to make this one worse.

Re: Nik
 

[QUOTE=Jay Rhodes;765842]Sorry to hear all this Nik. I hope its minor as well.
Is it at the bottom of your sternum? Theres a tiny little bone there called the xiphoid and it can break off sometimes....not to scare you or anything. Are you going to see a doc?[/QUOTE]
I will if it doesn't easy up, which it already has a bit, thanks.
[QUOTE=Jesse Emers;765919]Nik sorry to hear about that. Obviously you'll get it checked out if it still hurts bad. I hope its nothing![/QUOTE]

I will, thanks Jesse. Thanks for checking on me.

Re: Nik
 

[QUOTE=Leon Robotham;766017]Alright Nik fella

Just caught up with your log and apart from the recent pop in your sternum everythings been going real;ly well man. loving the ME work, especially the heavy thrusters and the FS/L-pull-up wod was killed mate. 1.5 pood swings unbroken in the double under, box jump wod as well man, strong stuff. I think you should have used 24 instead of 27in box until your comfortable with cycling the reps, possibly a 20 if the 24 is a lil too challenging right now.

Like Jesse mentioned the oly work is all about technique and muscle memory, next time snatch or clean 1-1-1-1-1-1-1 comes up, take 80% of your 1rm, rest 1 min between sets and hit perfect reps. Next time around bump up the loads slightly, this should help, getting more lifts into your weekly cycle wouldnt hurt either.

Nice graft mate, hope your not too messed up.[/QUOTE]

Thanks Leon. I have been woring on quality over quantity lately.

I agree on the box jumps, but I was to lazy to fix up 24inches, we dont have a ''box'' we stack pallets or put a pallet on our forklift and raise it to height. The table is real stable but 27inches so I went with it.

I know what you mean on muscle memory on the cleans, I will go 80% next time. You are right I need more strenth day's but I have trouble fitting them in because I have been pushing hard on the WOD that I don't want to over train. But I really miss my heavy C&J squat and deads.

I will tell you something. I need to get stronger. I think of adding on weight/muscle so i can do some of thease heavy WOD's easier. DT was 10 lbs shy of body weight, it was ok, but the cleans were a killer.

Re: Nik
 

[QUOTE=Nik Nichols;766079]Good morning everyone and thanks for the well wishes. I'm still pretty sore today, But on a good not it feels like a big punck to the chest, Mike tyson punch.

I don't think I ''poped'' anything out of place or cracked or broke anything.(which was my first concern) I think I just knocked the living crap out of myself. In saying that, I'm extreemly sore and would have taken today off anyway.

What I figured I did was: I cleaned the bar and it was real low, and suck form, I think the bar when my wrist snapped under just slammed into my chest on the bone. On my Chest I can feel the bones where my ribs joing the center, they are not really covered by much, I hit there. It is a little swolen, not brused(I thought it would be)

Scott i looked into the rib subluxations and don't think it is it. Thanks though for looking out for me. I will see what comes oup on Saturdays workout and go by feel. I don't want to make this one worse.[/QUOTE]

Very happy to hear you are feeling better then you thought you would feel last night after the WOD. Please just rest as much as possible today and throw a bag of ice on your chest after work or something. I would go get it checked out just in case, or at least call the doctor.

Hang in there brother.

Re: Nik
 

Sounds like you just hit yourself hard with the bar and it probably knocked the wind out of you Nik, have a rest today and then feel it out tomorrow , some light drills just to check it does not react badly and build up and warm up slowly. Today will give your arm/shoulder tweak a nice rest also so think positive about that.

Re: Nik
 

[QUOTE=Nik Nichols;766085]Thanks Leon. I have been woring on quality over quantity lately.

I agree on the box jumps, but I was to lazy to fix up 24inches, we dont have a ''box'' we stack pallets or put a pallet on our forklift and raise it to height. The table is real stable but 27inches so I went with it.

I know what you mean on muscle memory on the cleans, I will go 80% next time. You are right I need more strenth day's but I have trouble fitting them in because I have been pushing hard on the WOD that I don't want to over train. But I really miss my heavy C&J squat and deads.

I will tell you something. I need to get stronger. I think of adding on weight/muscle so i can do some of thease heavy WOD's easier. DT was 10 lbs shy of body weight, it was ok, but the cleans were a killer.[/QUOTE]

Linear progressions squats and lotsa milk baby! :D

Re: Nik
 

[QUOTE=Leon Robotham;766154]Linear progressions squats and lotsa milk baby! :D[/QUOTE]

I'd been thinking about lenier progressions. I will have to give it a go. I want Muscle I heard milk gives you fat. I don't want to just get heavier, but muscle mass. What works. Like I said milk is fast weighrt fat and muscle, is that correct?

Re: Nik
 

3:00 break

3x5 push press
125lbs,135lb,135,bs. I was just trying out my chest. It is still sore, but presses went ok. I will see what the workout is for Saturday.

Re: Nik
 

So o one doing todays wod? I was going to sub 20 or 30 wall walk, and just go with that.



Edit: more like 60 reps wall walk, I thought it was 20 feet.

Re: Nik
 

[QUOTE=Nik Nichols;766763]So o one doing todays wod? I was going to sub 20 or 30 wall walk, and just go with that.



Edit: more like 60 reps wall walk, I thought it was 20 feet.[/QUOTE]

I just hit it rx'd

Pretty sloppy handstand walks, but I got em.
Video is in my log if you want to check it out.

I had two guys with me who couldn't walk on their hands so we subbed 40 yards of bear crawl. lol their legs were DYING.

Re: Nik
 

[QUOTE=Jay Rhodes;766764]I just hit it rx'd

Pretty sloppy handstand walks, but I got em.
Video is in my log if you want to check it out.

I had two guys with me who couldn't walk on their hands so we subbed 40 yards of bear crawl. lol their legs were DYING.[/QUOTE]

Thanks Jay, I saw the bear crawl sub, but I think wall walking for me today. I'm glad I'm not the only one doing todays WOD. Great work being able to walk on your hands!!

Re: Nik
 

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

subbed wall walk 60reps per round.

Time 16:29

Re: Nik
 

[QUOTE=Nik Nichols;766798]Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

subbed wall walk 60reps per round.

Time 16:29[/QUOTE]

A Tonne of wall walking Nik and well done for sticking with main page, looks like more your thing today with loads of pull ups.

Re: Nik
 

[QUOTE=Scott Jenkins;766921]A Tonne of wall walking Nik and well done for sticking with main page, looks like more your thing today with loads of pull ups.[/QUOTE]

Thanks Scott, I will be hitting now. I hope to do good today. Chest is still sore, but getting better. It feels better day by day.

Re: Nik
 

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
time 15:00 even.

C2B height, I only tapped the bar a few times and that hurt my chest, but I got the height easy. I just didn't want to bang my chest any.

Scott your 13:00 is blazing!!


Edit" I forgot to say, OH MAN MY FOREARMS!!!popeye arms now.

Re: Nik
 

[QUOTE=Nik Nichols;766955]"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
time 15:00 even.

C2B height, I only tapped the bar a few times and that hurt my chest, but I got the height easy. I just didn't want to bang my chest any.

Scott your 13:00 is blazing!!


Edit" I forgot to say, OH MAN MY FOREARMS!!!popeye arms now.[/QUOTE]

I was wearing my popeye shirt yesterday!!!! Good time there nik, glad to hear you didn't do anymore dammage to your chest. How low are we supposed to go on the split clean? I can split clean and not go very low but I can also spli and end up like a lunge. I don't know which one to use.

Re: Nik
 

[QUOTE=Nik Nichols;766955]"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
time 15:00 even.

C2B height, I only tapped the bar a few times and that hurt my chest, but I got the height easy. I just didn't want to bang my chest any.

Scott your 13:00 is blazing!!


Edit" I forgot to say, OH MAN MY FOREARMS!!!popeye arms now.[/QUOTE]

Yeah that was definately a lot of ARMS in that workout, and you done the right thing in not smacking that chest on the bar, you would of been better with the tape like mine.

Ernie - just split the width that feels comfortable, its not like a squat clean and you need not do the full samson stretch either, on mine I varied it , sometimes doing a short split, sometimes deeper so the back knee touched the ground.

Re: Nik
 

[QUOTE=Scott Jenkins;766977]Yeah that was definately a lot of ARMS in that workout, and you done the right thing in not smacking that chest on the bar, you would of been better with the tape like mine.

Ernie - just split the width that feels comfortable, its not like a squat clean and you need not do the full samson stretch either, on mine I varied it , sometimes doing a short split, sometimes deeper so the back knee touched the ground.[/QUOTE]

oh ok Scott thanks forthe tip. I don't have DBS at home so I'll probably do it with 95-115lbs on the bar. That weight won't be too heavy it probably won't be too low of a split. Sounds like a forearm burner which is a weakness of mine so glad it came up today.

Re: Nik
 

[QUOTE=Nik Nichols;766163]I'd been thinking about lenier progressions. I will have to give it a go. I want Muscle I heard milk gives you fat. I don't want to just get heavier, but muscle mass. What works. Like I said milk is fast weighrt fat and muscle, is that correct?[/QUOTE]

Assuming that your diet is good quality and that you're not getting in enough to gain quality mass I can't see you getting fat. At the same time I cannot see you gaining quality muscle by continuing to be strict MP. Good quality food with the addition of the milk to up the cals, a high rep squat routine based on a linear progression and heavy, short metcons will be the ticket. Sure there'll be adjustments to make along the way but you need to figure out what you main priority/goal is and adjust everything to suit.

We've had quite a few quys just put away 4 pints in addition to paleo and they've gained about a stone. This has been without CFing and simply doing BJJ and MMA. For these guys they simply weren't eating enough and that could be the case for you.

Re: Nik
 

[QUOTE=Leon Robotham;767244]Assuming that your diet is good quality and that you're not getting in enough to gain quality mass I can't see you getting fat. At the same time I cannot see you gaining quality muscle by continuing to be strict MP. Good quality food with the addition of the milk to up the cals, a high rep squat routine based on a linear progression and heavy, short metcons will be the ticket. Sure there'll be adjustments to make along the way but you need to figure out what you main priority/goal is and adjust everything to suit.

We've had quite a few quys just put away 4 pints in addition to paleo and they've gained about a stone. This has been without CFing and simply doing BJJ and MMA. For these guys they simply weren't eating enough and that could be the case for you.[/QUOTE]

Funny you hit it right on the head. I eat good food, unprossesed food. Pretty much paleo, I do eat cheese, aside from that, all natural. But I am pretty sure I'm not eating enough at all. I need to really watch my intake. I get lazy and just don't want to bother with food sometimes and it is showing.

I will try to come up with some goals in numbers so we can work up a good program.

Re: Nik
 

Snatch balance 1-1-1-1-1-1-1
1.125
2.135
3.145F,F got it
4.150
5.155
6.160f, got it
7.165lbs F, got it
8.170FFF

That was fun, Scott you are right on the balance part. Man I don't know how you did it with out bumpers. I dropped more then I got!!

Re: Nik
 

Great numbers mate, much more than I got, I did also drop one but managed to catch it around my hips before the crash. Again I am real impressed with your numbers and well done for fighting on and getting them.

Re: Nik
 

[QUOTE=Scott Jenkins;767509]Great numbers mate, much more than I got, I did also drop one but managed to catch it around my hips before the crash. Again I am real impressed with your numbers and well done for fighting on and getting them.[/QUOTE]

Thanks it was fun, I enjoyed it. I had to fight to keep comfidence. A couple of times monty crossed mty mind, but knowing that the weight I was using was light compared to even OHS. I knew it was skill.
At 145 i think it was, balance left me, It happened so quick. I though ''Oh no, I'm done''. But rallied nicely.

Re: Nik
 

Nice work Nik, and once again your perseverance pays off! :highfive:

Re: Nik
 

[QUOTE=Jay Rhodes;767550]Nice work Nik, and once again your perseverance pays off! :highfive:[/QUOTE]

Thanks Jay, it was fun. Brady and I were talking about being at that spot whre you miss, it is fun to fight for that lost rep. I love our bumpers. so much liberty.

Re: Nik
 

So I couldn't let it go Scott, I havent done any heavy extras lately and I liked the look of your deads, so I did the same

2rep deadlift every min for 10 min(10 sets total) at 275lbs.

I thought I'd pull a ''Leon'' and go for max reps on the last set, I got 3 reps. Next time.

Re: Nik
 

[QUOTE=Nik Nichols;767469]Snatch balance 1-1-1-1-1-1-1
1.125
2.135
3.145F,F got it
4.150
5.155
6.160f, got it
7.165lbs F, got it
8.170FFF

That was fun, Scott you are right on the balance part. Man I don't know how you did it with out bumpers. I dropped more then I got!![/QUOTE]

Always a good fight Nik, you will get that 170 next time!

[QUOTE=Nik Nichols;767683]So I couldn't let it go Scott, I havent done any heavy extras lately and I liked the look of your deads, so I did the same

2rep deadlift every min for 10 min(10 sets total) at 275lbs.

I thought I'd pull a ''Leon'' and go for max reps on the last set, I got 3 reps. Next time.[/QUOTE]

Pull a "Leon", that is spot on! :rofl:

Re: Nik
 

[QUOTE=Richard Vanmeerbeek;767802]Always a good fight Nik, you will get that 170 next time!



Pull a "Leon", that is spot on! :rofl:[/QUOTE]

LOL Nik!!

Nice snatch balance by the way!

Re: Nik
 

[QUOTE=Richard Vanmeerbeek;767802]Always a good fight Nik, you will get that 170 next time!



Pull a "Leon", that is spot on! :rofl:[/QUOTE]

Thanks Richard as you can see I need to work more snach balance and regular snach work. But I was happy. 170 is max 1 rep OHS, so close. But I was tire at that point and I don't think i had the gas in the tank. I wanted it.
[QUOTE=Leon Robotham;767807]LOL Nik!!

Nice snatch balance by the way![/QUOTE]

Thanks, on the snach balance.

On the deads I should have gone fewer sets. 10 sets was to big I think. 5 with a max last rep would have been better.

Re: Nik
 

Why is the hard stuff at the end of the 50? Waalball,burpees and DU's! Looking at it now, that is just diabolical.

Re: Nik
 

[quote=Nik Nichols;768508]Why is the hard stuff at the end of the 50? Waalball,burpees and DU's! Looking at it now, that is just diabolical.[/quote]
Yea, I agree!!! the last time I did filthy fifty I was thinking... I'm doing pretty good.. That was RIGHT before wall ball!!! it all went to :censored: right then!!

Good luck!!! I am thinking I will do this next month for my fiftieth birthday!!! :yikes:

Re: Nik
 

[QUOTE=Marianne Urbanski;768513]Yea, I agree!!! the last time I did filthy fifty I was thinking... I'm doing pretty good.. That was RIGHT before wall ball!!! it all went to :censored: right then!!

Good luck!!! I am thinking I will do this next month for my fiftieth birthday!!! :yikes:[/QUOTE]

That is agtually cool, doing the 50 on your 50th! ( or mean)

On the 50, I did the same as you on my last 50, it I was going good till the wallball and they took me 4:00 min to do. Yikes! Not todday, today i will get a better attitude and march through the wallball.

Re: Nik
 

I :censored: hate the Filthy!!! :ranting2:

Re: Nik
 

[QUOTE=Laurie Smith;768634]I :censored: hate the Filthy!!! :ranting2:[/QUOTE]

Oh man don't I know it!!


How are you feeling today? Better I hope. Colds suck.