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

Nik Nichols 11-01-2013 01:23 PM

Re: Nik
 
3:00 break
press work

Set up like reverse drop set

when press fails switch to push press, when that fails switch to push jerk

press
bar x10
95lbs x2
115lbs x2
125lbs x2
135lbs x1
push press
135lbs x2
155lbs x2
175lbs x1
push jerks
175lbs x1
185lbs x1
200lbs(90.7k)xf x1

fail was at lock out, second reps was fast and solid. I ran out of time here and stopped. done in 10:00mins.

Nik Nichols 11-04-2013 07:27 AM

Re: Nik
 
A.M. warm up

20 situps
20 squats
10 close over hand dead hang pullups
10 kipping pullups
20 push ups

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

tired today. still not sleeping. right knees has been a bit sore yesterday and this morning. Not sure from what.

Nik Nichols 11-04-2013 09:19 AM

Re: Nik
 
10:00 break
daily squat
bar x3
135lbs x1
235lbs x1
285lbs x1
320lbs x1
340lbs(154.2k) x1

all easy. I had doubt after being tired (silly) but it was easy. I should have done more, atleast 350lbs. But that is a good.

Nik Nichols 11-04-2013 11:42 AM

Re: Nik
 
Snatch
95lbs x1x1x1
115lbs x1x1x1
125lbs x1x1x1
135lbs x1x1x1x1xfx1x1xfx1x1x1

form work, the 135 was good but my form on the first 3 was ok but unstable at the bottom a bit and I was going for good form so I stayed here and worked form.

I had it in me for more weight but it would have been questionable form.

Nik Nichols 11-04-2013 02:15 PM

Re: Nik
 
3:00 break
strict press
bar x10
95lbs x2
115lbs x2
125lbs x2
135lbs x1x1x1

shoulders tired from snatch earlier.

Scott Jenkins 11-05-2013 02:13 AM

Re: Nik
 
Squat Snatch Press, good amount of strength going on Nik. When you thinking of pushing out of the comfort zone again on the squats?

Nik Nichols 11-05-2013 07:43 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1205052]Squat Snatch Press, good amount of strength going on Nik. When you thinking of pushing out of the comfort zone again on the squats?[/QUOTE]

I don't know, usually I bump it weekly on the daily, we will see how it goes today.

Nik Nichols 11-05-2013 07:45 AM

Re: Nik
 
A.M. warm up
10 reps all
situps
wide C2B dead hangs
squats
pushups

same rolling
back 2:00min
piriformis 2:00min a side
hip flexers 2:00min a side
calf stretch 2:00min a side

Nik Nichols 11-05-2013 09:21 AM

Re: Nik
 
10:00 break
Daily squat
bar x3
135lbs x1
235lbs x1
285lbs x1
320lbs x1
350lbs(158.7k) x1

Great lift. Funny the 275 was hard but I focused on driving my knees out from the top as soon as my hips broke and the rest was good. The 350 was real solid.


THANKS SCOTT for the push.

Nik Nichols 11-05-2013 12:35 PM

Re: Nik
 
Rough day, Honestly I had no energy for a metcon.

I did 3 rounds for time
285lbs dead lift 3 reps
5 burpees

time 3:00mins even and that was slow. I was dragging arround for over 30:00mins befor I started the workout.

Nik Nichols 11-05-2013 02:18 PM

Re: Nik
 
3:00 break

DU practice, just took a break when I missed and did sets like that. Hit 40 reps, not great but not bad.

Rolled my back 3:00min.

Scott Jenkins 11-06-2013 02:31 AM

Re: Nik
 
[QUOTE=Nik Nichols;1205120]10:00 break
Daily squat
bar x3
135lbs x1
235lbs x1
285lbs x1
320lbs x1
350lbs(158.7k) x1

Great lift. Funny the 275 was hard but I focused on driving my knees out from the top as soon as my hips broke and the rest was good. The 350 was real solid.


THANKS SCOTT for the push.[/QUOTE]

You could see it was doable mate, you kept hitting not much less and saying easy lift afterwards, if you done that while I was coaching I would of shouted "Put some more weight on then" :D

Nik Nichols 11-06-2013 06:52 AM

Re: Nik
 
A.M. Warm up
20 situps
20 kip pullups
20 HSPUs 16/4
20 GHDs
20 back ext
20 squats
20 pushups

Same rolling 2 min
Back
Piriformis
Hip flexers
Calves

1 seated MU
Few sets DUs


I am on my phone as the net is down at work, i hace my doc app today so it will be rest for me. I will get my jaw X rayed to see how things are progressing.

Nik Nichols 11-06-2013 06:54 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1205242]You could see it was doable mate, you kept hitting not much less and saying easy lift afterwards, if you done that while I was coaching I would of shouted "Put some more weight on then" :D[/QUOTE]

You are right, wwhich goes ro show you how training along can slow you down.

Scott Jenkins 11-06-2013 07:26 AM

Re: Nik
 
[QUOTE=Nik Nichols;1205256]You are right, wwhich goes ro show you how training along can slow you down.[/QUOTE]

Unless you become a nasty bastard to yourself... I'm always doing my own thing now. I look at the classes and think , wow there not doing much today haha

Nik Nichols 11-06-2013 08:22 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1205263]Unless you become a nasty bastard to yourself... I'm always doing my own thing now. I look at the classes and think , wow there not doing much today haha[/QUOTE]

hahaha yea, i need to get tough on myself again, i still need to bring up my kbs so i can do more here. Just not happy wirh the set up, i need to just accept that the new place is small and I have to work through it.

You always have done alot of volume, i think that is part of you doing so well.

Scott Jenkins 11-06-2013 08:33 AM

Re: Nik
 
[QUOTE=Nik Nichols;1205276]hahaha yea, i need to get tough on myself again, i still need to bring up my kbs so i can do more here. Just not happy wirh the set up, i need to just accept that the new place is small and I have to work through it.

You always have done alot of volume, i think that is part of you doing so well.[/QUOTE]

Yes time to get that mindset back Nik. Your back in action now so time to get the mental side of things strong again.

Got a huge one today

Wendler Back Squats
OHS 3 x 15
Death by push ups
30 minute EMOM down ups, toes to bar

Nik Nichols 11-06-2013 09:29 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1205279]Yes time to get that mindset back Nik. Your back in action now so time to get the mental side of things strong again.

Got a huge one today

Wendler Back Squats
OHS 3 x 15
Death by push ups
30 minute EMOM down ups, toes to bar[/QUOTE]

Sounds like a great session! As for me getting my head in the game, as painful as it is ti say, you are right, i sont like the new set up , but atleast i have somewhere to train, time to stop feeling sorry for myself and do work.

Nik Nichols 11-06-2013 09:36 AM

Re: Nik
 
10:00 break
Daily squat
Bar x3
135lbs x1
235lbs x1
285lbs x1
320lbs x1
350lbs xf x1

Tough today. On lower weights i was forward on my toes. On the 285 and up i was back on my heels. Last rep miss was to much focus on staying back ans knees out,that once i was down i was no focused on going up. Asecond rep was a slow fight but i got it.

Off to the docs in a few hours.

Nik Nichols 11-07-2013 07:17 AM

Re: Nik
 
A.M. Warm up

10 close over hand deadhangs
30 situps
10 hspus
10 ghds
30 back ext
10 close under hand dead hangs
10 hspus
10 ghds

2:00 all
Rolled my back
Piriformis
Hip flexers
Calf stretch

Still posting from my phone. Left shoulder and elbow sore today.

Scott Jenkins 11-07-2013 08:04 AM

Re: Nik
 
What about knocking the sets down and upping the reps on your daily squat. Been doing 1rm for a long time now apart from the break.

Nik Nichols 11-07-2013 10:07 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1205497]What about knocking the sets down and upping the reps on your daily squat. Been doing 1rm for a long time now apart from the break.[/QUOTE]

I may do that, Though I got 158.7 for two reps today!! Plus Mondays are my 5/3/1 work on squats, so it is not all singles just alot.

Nik Nichols 11-07-2013 10:09 AM

Re: Nik
 
10:00 break

Daily squat
bar x3
135lbs x1
235lbs x1
285lbs x1
320lbs x1
350lbs(158.7k) x2

first reps at 350 was real solid, second was rough and a slow grind, form was good, but it was tough. Stoked.

Nik Nichols 11-07-2013 11:39 AM

Re: Nik
 
ring dips
6 sets of 6-8 reps
Use the lightest band or heaviest weight possible
If you don't yet have 10 perfect press-ups, use a band hung round the pull-up bar to support the hips instead.

seated muscle up to ring dips, one muscle up 8 dips 6 sets

done and easy.

KB snatch 7:00min time limit
80 KB Snatch (24/20kg)- alternate arms as needed
Max reps of: 10m Sprint + 3 burpees

SCALED

I used a 35lbs dumb bell (no KBs here or I'd have RXd it.)

80 DB snatches straight through
12 rounds even on the sprint burpee pard in the time remaining.

Straight through on the DB snatched did it in sets of 5 and switched in the air.
run burpee straight through, could have run faster.

Nik Nichols 11-07-2013 02:18 PM

Re: Nik
 
3:00 break
walked for 10:00mins .

Scott Jenkins 11-08-2013 01:50 AM

Re: Nik
 
Madness that you can hit the CM2 workouts and I cant. Great work on the squat double

Nik Nichols 11-08-2013 07:20 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1205638]Madness that you can hit the CM2 workouts and I cant. Great work on the squat double[/QUOTE]

HAHAHA poor ol Scott!!:rofl:

Nik Nichols 11-08-2013 07:25 AM

Re: Nik
 
A.M. warm up
20 situps
20 HSPUs 12/8 ( hand slipped on rep 12)
20 kipping pullups
20 GHDs
20 back ext
20 squats
20 pushups

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

left shoulder a bit sore not bad just a little sore. Back was sore last night in bad , I had a couple of twinges, but it feels fine now.

Nik Nichols 11-08-2013 09:20 AM

Re: Nik
 
10:00 break
daily squat
bar x3
135lbs x1
235lbs x1
285lbs x1
320lbs x1
350lbs(158.7k)x1

Fun, all good reps, left knee a tiny bit sore but on the heavier reps was fine.

Nik Nichols 11-13-2013 09:34 AM

Re: Nik
 
Ok, I have been sick for the last few days and have not done anything, I did a light warm up and was feeling pretty bad from that so I will not workout today to help recover. I will post more about it later. I am at work and busy.

Deb Weber 11-13-2013 10:19 AM

Re: Nik
 
feel better, Nik!

Nik Nichols 11-13-2013 10:52 AM

Re: Nik
 
[QUOTE=Deb Weber;1206359]feel better, Nik![/QUOTE]

Thank you and I will only because you said so!;)

Nik Nichols 11-13-2013 02:40 PM

Re: Nik
 
lunch laughable squats

bar x3
135lbs x3
235lbs x3

caused me to die a little ;) . Cause my head ache to be worse and felt weak at it. It was pretty much as I expected so that is ok.

3:00 break

sat out side and fell asleep for 10:00min.

Vickie Ellickson 11-13-2013 04:32 PM

Re: Nik
 
[QUOTE=Nik Nichols;1206423]
sat out side and fell asleep for 10:00min.[/QUOTE]

This might be one of my favorite workouts. Ever. :D

Scott Jenkins 11-14-2013 01:15 AM

Re: Nik
 
Good to see you back Nik, hope your feeling better when you awake today.

Nik Nichols 11-15-2013 09:32 AM

Re: Nik
 
I think I am on the mend, I ended up staying home yesterday. I am weak and am just today able to eat, feeling better but like I said, weak. So I will take ANOTHER rest day and just recover.

If I was to try to do anything it would end up a wreck. So rest it is.

Jeff Enge 11-15-2013 12:39 PM

Re: Nik
 
Nik! Haven't heard from you in awhile, and now I hear you are sick? Get yourself better dude!

Nik Nichols 11-15-2013 01:07 PM

Re: Nik
 
[QUOTE=Jeff Enge;1206769]Nik! Haven't heard from you in awhile, and now I hear you are sick? Get yourself better dude![/QUOTE]

Thanks, That is it, I have been sick all week and have not done anything. I will be back at it big time next week. Watch for it!

Nik Nichols 11-18-2013 07:51 AM

Re: Nik
 
ok. FINALLY something to post.

Saturday, I did 3 sets 5 reps double KB snatch with the 24ks(53lbs) and a few singles with the 2 pood(70lbs)

3 sets 3 resp double over head squats with the two 24ks ( hard here, real unstable) fun though.

Sunday i just played with the KBs befor church.

Nik Nichols 11-18-2013 07:56 AM

Re: Nik
 
A.M. warm up
20 HSPUs
20 abmat situps
20 kipping pullups
20 GHDs
20 back ext
20 squats
20 pushups

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

HSPUs were great, though the last 5 reps were TOUGH!! I got a wobble at rep 16 or so and almost fell off the wall, and rep 20 was all out effort.

I got a little shakey after my warm up but I think I am ok.

Also I am 12 lbs light after all my sickness. So I will be trying to build that back up and I will be watching my lifts too and making sure form is right and I push to the weight I can do RIGHT but still push hard.


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