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

Nik Nichols 05-15-2014 01:26 PM

Re: Nik
 
on the min every min for 10:00 min
3 reps strict HSPUs
done. last few rounds tough but ok. Fell off the wall once.

hang power snatch
bar x3
65lbs x2
95lbs x2
125lbs x2
135lbs x1x1
140lbs x1x1

all good solid reps, I had more in me but time was up.

Nik Nichols 05-16-2014 09:22 AM

Re: Nik
 
A.M. warm up
20 reps all
GHDs
back ext
kipping pull ups
squats
situps
push ups

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00 min a side
calf stretch 1:00min a side

Nik Nichols 05-16-2014 09:22 AM

Re: Nik
 
10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
360 lbs x1

all good though my legs are tired.

Nik Nichols 05-16-2014 01:13 PM

Re: Nik
 
dead lift
10-10-8-8-8
Tempo 3011 (3 seconds down, zero seconds at the bottom, 1 second up, 1 second reset at the top)

Did not do dead lift, left knee was hurting every rep.


with 25min time cap, 5 round for quality of movement

3-5 Strict Muscle-ups (add load if you can easily exceed the rep range)
12-30 Unbroken Kettlebell Swings (this is your opportunity to try the heavier kettlebells...do russian swings if you're not confident)
12 AFAP Burpees (race these with a partner)

done 3 single strict MUs
12 KB swing with 40lbs DB( all I have here)
12 burpees

Milton Brisson 05-16-2014 02:29 PM

Re: Nik
 
Lookin' good Nik! Hope that your knee troubles clear up!

Where are you getting your workouts from? Just making them up as you go?

Nik Nichols 05-20-2014 08:23 AM

Re: Nik
 
[QUOTE=Milton Brisson;1231089]Lookin' good Nik! Hope that your knee troubles clear up!

Where are you getting your workouts from? Just making them up as you go?[/QUOTE]

I try to follow crossfit CM2 WFS [url]http://crossfitcm2.com/?page_id=37[/url] whitch is Scotts gym, but I follow my own strength work.

Nik Nichols 05-20-2014 08:26 AM

Re: Nik
 
Quick up date. I was out yesterday, my Mom took a bad fall and is ok, nothing broken. But it was pretty bad and stitches and all.

A.M. warm up
10 reps all
GHDs
bacl ext
squats
push ups
situps
dead hang chin ups

calf stretch 1:00min a side
rolled my back 1:00 min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side

Nik Nichols 05-20-2014 08:27 AM

Re: Nik
 
10:00 break
5/three/1 squat
bar x3
135lbs x3
235lbs x3
285lbs x3
335lbs x4

not bad, had it in the tank for maybe another rep.

Nik Nichols 05-20-2014 11:05 AM

Re: Nik
 
full clean and jerk
135lbs x2
165lbs x2
185lbs x1
205lbs x1 clean missed the jerk


5 rounds for time
5 x 165lbs push jerk
10 x burpee

time 9:50

slow transition, i just did not want to pick up the bar, breathing crazy, and heat crazy. I expect it is from not eating enough, but not really an excuse.

Nik Nichols 05-21-2014 08:21 AM

Re: Nik
 
A.M. warm up
10 reps all
GHDs
back ext
squats
kipping pull ups
situps
pushups

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretches 1:00min a side

Nik Nichols 05-21-2014 08:22 AM

Re: Nik
 
10:00 break
full snatch
65lbs x1x1
95lbs x1x1
125lbs x1x1
135lbs x1
140lbs x1

not bad, all I had time for.

Nik Nichols 05-21-2014 10:48 AM

Re: Nik
 
bench press
bar x10
135lbs x3
165lbs x3
185lbs x3
215lbs x3
215lbs x3
215lbs x3


DB butter flys
3 sets 10 reps

couch stretch with band 2:00min a side. left quad REALLY sore.

Nik Nichols 05-21-2014 01:13 PM

Re: Nik
 
3:00 break
rolled my quads with a 45lbs bar(painful) 2:00min a side
sat in full squat 2:00min
10 strict chin ups

Nik Nichols 05-22-2014 08:23 AM

Re: Nik
 
A.M. warm up

20 reps all
GHDws
back ext
10 strict chin ups
10 strict pull ups
pushups
squats
sit ups

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

shoulder stretches 2:00min left shoulder.


10:00 break, worked through, and walked a couple of laps.

Nik Nichols 05-22-2014 11:44 AM

Re: Nik
 
no 10:00 break I had to work through.


Lunch I had to work through but took time to squat and a tiny metcon.

squat
bar x3
135lbs x1
235lbs x1
285lbs x1
340lbs x2
340lbs x2
340lbs x2

not bad at all.

for time 1 for 1 reps for reps air squat to strict pull up 50 reps

time 4:44 pull ups got hard.

Scott Jenkins 05-23-2014 03:38 AM

Re: Nik
 
So the air squat into pull up. Bit like a burpee muscle up but quicker I am guessing.

Squats still strong Nik.

Nik Nichols 05-23-2014 07:34 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1231911]So the air squat into pull up. Bit like a burpee muscle up but quicker I am guessing.

Squats still strong Nik.[/QUOTE]

Thanks, squats are good. Though it has been tough for me for a wile with everything else. Being busy and not having the time I need sucks. I am lacking so much.

The metcon was thrown in, I had only a little time to get anything done. After I squatted, I wanted to ''stretch" my hips and legs so I though air squats, but wanted a metcon so I threw in strict pullups as I have not done much of them. So there you go. If I did it again I would do more squats to pullups as they were to easy.

Nik Nichols 05-23-2014 07:36 AM

Re: Nik
 
A.m. warm up
20 reps all
GHDs
back ext
OHS with bar
kipping pull ups
pushups
situps

rolled my back 2:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side
rolled left lower quad lobe 2:00min(really sore)


at 10:00 I will front squat as it has been to long( weeks) from the last time.

Nik Nichols 05-23-2014 08:29 AM

Re: Nik
 
10:00 break
front squat
bar x3
135lbs x1
185lbs x1
215lbs x1
235lbs x2
240lbs x2
250lbs x2

all easy, no head rush( thank God). I had more in the tank, but stopped there for time and being safe. As I said, it has been over a month from the last time. Really happy with that.

Nik Nichols 05-23-2014 11:22 AM

Re: Nik
 
clean and jerk
135lbs x1
165lbs x1
185lbs x1
205lbs x1 clean and missed jerk, I got a head rush in the rack position and faild the jerk.

4 Rounds for time, rest exactly 1:00 rest between rounds of:
10 Deadlifts (you pick the weight)
18 Ring Dips
Run 280m


weight 235lbs(106.5k)

times
1. 2:58
2. 2:57
3. 2:48
4. 2:45

run was mapped out so pretty close, but hard to trust satellite.

breaks long ish. I had to unload a truck between fits and second round, and set up and hitting the stop watch was long.

deads unbroken

ring dips all strict in 5/5/4/4 to keep from fatigue.

Runs were runs, felt good.

Nik Nichols 05-27-2014 08:25 AM

Re: Nik
 
Saturday, took my family on a memorial day walk to support the memory of vets. Did the 4 miles in an hour and 10mins or so.

Nik Nichols 05-27-2014 08:26 AM

Re: Nik
 
yesterday

50 KB snatches with the 1.5pood
5 each arm, not timed, just doing work.

Nik Nichols 05-27-2014 08:29 AM

Re: Nik
 
A.m. warm up

10 reps all

GHDs
back ext
squats
kipping pull ups
push ups
sit ups

rolled my back 1:00min
rolledd piriformis 1:00min a side
rolled hip flexers 1:00min a side
rolled left lower quad 1:00min a side

Nik Nichols 05-27-2014 08:30 AM

Re: Nik
 
10:00 break
5/3/one
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
340lbs x2

not bad but I wanted at least 3 reps on the peak set.

Nik Nichols 05-27-2014 10:35 AM

Re: Nik
 
no workout for lunch as I will be out. Dang it!!

Nik Nichols 05-28-2014 08:28 AM

Re: Nik
 
A.M. warm up
20 reps all at home
sit ups
push ups
squats
10 dead hang pull ups
10 dead hang chin ups.

I had Martins awards thing to go to this morning so not 10:00 break.

Nik Nichols 05-28-2014 11:08 AM

Re: Nik
 
Full snatch

I will only post my makes and not my misses, there were plenty here and there, but I did not log them and it is not worth trying to remember rep for rep.

Burgener warm up

65lbs x1
95lbs x1
125lbs x1x1
145lbs x1x1
150lbs x1

135lbs x1x1
135lbs x1x1
135lbs x1x1

that plus my misses took all my hour so I could not get in a metcon.

Nik Nichols 05-28-2014 01:24 PM

Re: Nik
 
3:00 break

5 rounds for time
10 wall ball
10 DUs

time 6:10

I will not make excuses, I expected under 5 min, DUs were the problem. My shoe came untied and I ''thought'' that it was the issue on the first 3 rounds. but rounds 4 and 5 were broke too. I just need to work on them.

Nik Nichols 05-29-2014 06:20 AM

Re: Nik
 
A.M. warm up

20 reps all
GHDs
back ext
kipping pull ups
push ups
situps
squats
10 DUs

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side
rolled lower quad 2:00min

Nik Nichols 05-29-2014 08:21 AM

Re: Nik
 
10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
360lbs x1

all good solid reps.

Nik Nichols 05-29-2014 11:53 AM

Re: Nik
 
In 20 minutes set a 3 RM Power Clean & Push Jerk
In 20 minutes do ascending weight- 3 Hang Power Clean + 4 Push press


44 clean and jerks for time
60/40kg

I USED 145lbs,66kilo

time 16:06

all singles and paced.

I started to do the pre clean and jerk work and then a truck came up so I lost half my lunch and just do Scott's birthday workout.

Nik Nichols 05-29-2014 01:28 PM

Re: Nik
 
3:00 break
front squat
bar x3
135lbs x1
185lbs x1
215lbs x1
235lbs x1
255lbs x1
280lbs x1


that is an all time max there. All was good. last reps was tough and felt like it wanted to slip off my shoulder but it did not and back was fine. REALLY happy with that. Thank you Lord!

Scott Jenkins 05-30-2014 12:47 AM

Re: Nik
 
[QUOTE=Nik Nichols;1232636]In 20 minutes set a 3 RM Power Clean & Push Jerk
In 20 minutes do ascending weight- 3 Hang Power Clean + 4 Push press


44 clean and jerks for time
60/40kg

I USED 145lbs,66kilo

time 16:06

all singles and paced.

I started to do the pre clean and jerk work and then a truck came up so I lost half my lunch and just do Scott's birthday workout.[/QUOTE]

You even used extra weight for my birthday, thanks Nik. How come you went with singles and not touch and go, were you concentrating on form ;)

Nik Nichols 05-30-2014 04:57 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1232698]You even used extra weight for my birthday, thanks Nik. How come you went with singles and not touch and go, were you concentrating on form ;)[/QUOTE]

44 reps got to me, I did not want to burn out and I knew at singles I was steady and solid. Plus like you said, on multiples my form changes, it is not the same and I ''tried'' to have good form all the way through. on multiples I tend to let the bar get forward, at the 60k I am ok with , but I was not sure at heavier. In all that I guess I chickened out.

Scott Jenkins 05-30-2014 05:05 AM

Re: Nik
 
[QUOTE=Nik Nichols;1232705]44 reps got to me, I did not want to burn out and I knew at singles I was steady and solid. Plus like you said, on multiples my form changes, it is not the same and I ''tried'' to have good form all the way through. on multiples I tend to let the bar get forward, at the 60k I am ok with , but I was not sure at heavier. In all that I guess I chickened out.[/QUOTE]

The bar only gets forward on the touch and go if you rush them. Bringing it down from overhead before it being properly balanced is the biggest mistake people make, a lot in my gym flash the bar up and down so fast you cannot tell if they make a good rep or not. Try doing clean & Jerks touch n go with a slight pause at the top, makes a huge difference to me.

Nik Nichols 05-30-2014 07:01 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1232707]The bar only gets forward on the touch and go if you rush them. Bringing it down from overhead before it being properly balanced is the biggest mistake people make, a lot in my gym flash the bar up and down so fast you cannot tell if they make a good rep or not. Try doing clean & Jerks touch n go with a slight pause at the top, makes a huge difference to me.[/QUOTE]

THANKS Scott!! I will try that!! I hope that does it for me.

Nik Nichols 05-30-2014 07:03 AM

Re: Nik
 
A.m. warm up

20 reps all

10 strict chin ups
20 GHDs
20 back ext
20 situps
20 squats
10 strict pull ups
20 push ups

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

rolled left quaud 1:00min
calf stretch left side 1:00min.

Nik Nichols 05-30-2014 08:25 AM

Re: Nik
 
10:00 break
squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
360lbs x1

I am a bit tired today. All reps ok though.

Nik Nichols 05-30-2014 11:03 AM

Re: Nik
 
dead lift
135lbs x3
185lbs x3
235lbs x3
255lbs x3
275lbs x3
290lbs x3
290lbs x3
290lbs x3

all good, I kept it here as I am building it slow and it was all easy, protecting my back.

seated MUs to a 5 lbs plate on my lap. only a few as I took my time on the deads. I may work these again at 3:0 if I don't work hand stand and HSPUs.

Nik Nichols 05-30-2014 02:12 PM

Re: Nik
 
3:00 break

few mins hand stand work.

hang power snatch
75lbs x1
95lbs x1
125lbs x1
135lbs x1

all I had time for , truck came and I had to stop.


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