Re: Nik
 

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

times
4laps 7:06
3laps 5:31
2laps 3:46
1lap 1:44


The mile is the fastes mile I think I ever run. I'm real happy with that. It felt like 9min.

It was a mental fight all the way. I just took off on the runs, no real pace, just run. I only focused on my breathing and tring to keep my feet moving as fast as I could. The rest was the rest.

I wanted to stop running after the second lap of the first run. Same feeling on the second. I wanted to stop, but I pushed through, told myself I would run just fine. On the three min break I realized it was about breathing for me, that and mental. I had to keep running and breath as steady as I could.

It did cross my mind on the 2 lap run that I would indeed passout befor I would die, so I smiled and ran harder!;)

Re: Nik
 

Sounds like it was 'Take Pain' time on those runs , well done for pushing through and keeping going.

Re: Nik
 

I completely agree with Scott! Great job pushing Monty to the side and working through those runs nik! Keep it up and pretty soon you won't even hear Monty when he talks to you! Happy Easter bud!

Re: Nik
 

[QUOTE=Nik Nichols;763304]I did more then that on squats, it was arround 16 or 15 per round on squats. I hope I screwed up my count because my score sucked compared to last time![/QUOTE]

Yes you added it up wrong , you said 70 squats total which is about 9 per 20 second round, if you did 15 it would of been 120 so FIFTY reps more.

Re: Nik
 

Congrats on the mile run Nik, that is awesome! I can't remember the last time I ran close to a 7 min mile!

Re: Nik
 

Looks like I missed out on some great wods! :rofl:

Re: Nik
 

[QUOTE=Scott Jenkins;763409]Sounds like it was 'Take Pain' time on those runs , well done for pushing through and keeping going.[/QUOTE]
Thanks Scott, I find in myself i don't think during a workout. I just go. Then, during the workout it comes to me what it is supose to be, and how I'm supose to feel. It helps to understan ''why''. Like on say fran, you are supose to feel breathless. That is how it works. Knowing that going into it I can do better.
On the runs it was a mental battel to keep pace, keep my legs going. That was the thing to it. Once I got that I could gut through it bwetter.
[QUOTE=Ernie Guevara;763459]I completely agree with Scott! Great job pushing Monty to the side and working through those runs nik! Keep it up and pretty soon you won't even hear Monty when he talks to you! Happy Easter bud![/QUOTE]
I hope so, Monty sucks. Happy Easter to you!
[QUOTE=Scott Jenkins;763478]Yes you added it up wrong , you said 70 squats total which is about 9 per 20 second round, if you did 15 it would of been 120 so FIFTY reps more.[/QUOTE]
Thank God. I will have to recheck all my numbers again if I still have the paper I tracked it on. That was a dissapointing score!
[QUOTE=Nick Harris;763805]Congrats on the mile run Nik, that is awesome! I can't remember the last time I ran close to a 7 min mile![/QUOTE]
I think that is my fastest ever!
[QUOTE=Laurie Smith;763819]Looks like I missed out on some great wods! :rofl:[/QUOTE]

Like you took it easy!

Re: Nik
 

Ok so I didn't do yesterdays workout, I couldnt get to the shop. BUT... Thanks to Leon and Scotts talk Thursday I did this.

5rounds
run 200m 5 power cleans with 115lbs(all I have on the big bar) The runs were a guess, across my backgarden and back.

Time 4:20
I had my Dad hold the timer and pad and pen. Barry and one of his friends did it with me. Barry used 60lbs and his frien used a 13lbs steel bar.

I was going to makeup the pullups today, but Martin got a fever at midnight and I'm on little sleep.

Oh and Leon, that second run was ROUGH!! The first run was fine, second one hit like a truck!


I'll catchup with you guys at lunch, it has been a busy couple of days.

Re: Nik
 

Glad to see you got something done, probably do you more good than the pull ups as you got them down already.

Hope you had a great Easter Nik and Martins fever is gone down.

Re: Nik
 

[QUOTE=Scott Jenkins;763845]Glad to see you got something done, probably do you more good than the pull ups as you got them down already.

Hope you had a great Easter Nik and Martins fever is gone down.[/QUOTE]

Thanks Scott, yes Great Easter with the familly. Martin seemd fine this morning. I hope it was just last night.

I was wishing I had closer to the 62k but it was fun. I wanted to do a workout, but everyone was over for Easter, so I made it an activity for the guys and got a workout in during a familly function. That is smooth!!

Re: Nik
 

haha...I'm so sore today Nik! I can barely move. :o

Re: Nik
 

[QUOTE=Laurie Smith;763862]haha...I'm so sore today Nik! I can barely move. :o[/QUOTE]

HAHAHAHA, I'll take that as a good thing!

Re: Nik
 

[QUOTE=Nik Nichols;763867]HAHAHAHA, I'll take that as a good thing![/QUOTE]

Yes, all the workouts killed my quads and lats. :ranting2: :D

Re: Nik
 

warmup 30 all
GHD's
backext 40 lbs
reverse hypers
ring pushups
ring dips
C2B big bar
OHS's bar only
abmatt situps 45lbs plate.

I think I am developing a problem
pulling hurts the joint in my left elbow where my bycept hits the joint. Pretty sore just now from pullups.

Re: Nik
 

Usually when you get pain there the source can be in the shoulder as your bicep ties in deep in the shoulder. Roll the foam roller around and see if you can find any sore spots.

Re: Nik
 

I remember when I had a similar pain there after doing those 500 sumos. It ended up being tendonitis from over use. All I did was ice it for about 15 minutes a couple of times a day and it got better after a couple of days.

Re: Nik
 

[QUOTE=Laurie Smith;764029]Yes, all the workouts killed my quads and lats. :ranting2: :D[/QUOTE]

I can't imagine how sore I would be after a weekend worth of multiple WOD's during the Cert course! Hang in there Laurie!

Re: Nik
 

Overhead Squat 5-5-5-5-5 reps
1. 115lbs
2. 135lbs
3. 145lbs(old PR)
4. 155lbs x4reps
5. 155lbs x3reps
6. 155lbs x5 reps

on 5th set I dropped the bar backwards and it skinned my lower back and upper glutes. Close one.

6th set I pulled an Ernie and got mad and just got it done. it was close, after 3rd rep I was wobbeling bad and just retightened up and fought for the reps.

metcon
5rounds of
100m sprint
15reps KB swing 1.5 pood.
Time 5:40

I never stopped or broke. I did catch myself slow down on the runs on set3 and picked up the pace.

I hate using 35lbs plated on a curl bar I need a real KB!

Oh my 100m was 69steps, real close or over 100m.

Re: Nik
 

Good stuff there today Nik!!!aughta way to "take pain" from the bar lol. I hate/ love those get ticked off moments after you missed something you know you should have gotten. You guys should split the cost of a couple of kbs amongst each other. My girlfriend got a great deal from rogue fitness a while ago for a set of 3. One of 35lbs, one of 55lbs, and one of 70lbs. I believe it came out to $185 with shipping included.

[QUOTE=Nik Nichols;764505]Overhead Squat 5-5-5-5-5 reps
1. 115lbs
2. 135lbs
3. 145lbs(old PR)
4. 155lbs x4reps
5. 155lbs x3reps
6. 155lbs x5 reps

on 5th set I dropped the bar backwards and it skinned my lower back and upper glutes. Close one.

6th set I pulled an Ernie and got mad and just got it done. it was close, after 3rd rep I was wobbeling bad and just retightened up and fought for the reps.

metcon
5rounds of
100m sprint
15reps KB swing 1.5 pood.
Time 5:40

I never stopped or broke. I did catch myself slow down on the runs on set3 and picked up the pace.

I hate using 35lbs plated on a curl bar I need a real KB!

Oh my 100m was 69steps, real close or over 100m.[/QUOTE]

Re: Nik
 

[QUOTE=Nik Nichols;764505]Overhead Squat 5-5-5-5-5 reps
1. 115lbs
2. 135lbs
3. 145lbs(old PR)
4. 155lbs x4reps
5. 155lbs x3reps
6. 155lbs x5 reps

on 5th set I dropped the bar backwards and it skinned my lower back and upper glutes. Close one.

6th set I pulled an Ernie and got mad and just got it done. it was close, after 3rd rep I was wobbeling bad and just retightened up and fought for the reps.

metcon
5rounds of
100m sprint
15reps KB swing 1.5 pood.
Time 5:40

I never stopped or broke. I did catch myself slow down on the runs on set3 and picked up the pace.

I hate using 35lbs plated on a curl bar I need a real KB!

Oh my 100m was 69steps, real close or over 100m.[/QUOTE]

Fine work Nik, we can call today a draw as you beat me on the OHS!! You would of definately gone quicker with a KB as you can really pull them down and speed up the movement.

Re: Nik
 

[QUOTE=Nik Nichols;764505]Overhead Squat 5-5-5-5-5 reps
1. 115lbs
2. 135lbs
3. 145lbs(old PR)
4. 155lbs x4reps
5. 155lbs x3reps
6. 155lbs x5 reps

on 5th set I dropped the bar backwards and it skinned my lower back and upper glutes. Close one.

6th set I pulled an Ernie and got mad and just got it done. it was close, after 3rd rep I was wobbeling bad and just retightened up and fought for the reps.

metcon
5rounds of
100m sprint
15reps KB swing 1.5 pood.
Time 5:40

I never stopped or broke. I did catch myself slow down on the runs on set3 and picked up the pace.

I hate using 35lbs plated on a curl bar I need a real KB!

Oh my 100m was 69steps, real close or over 100m.[/QUOTE]

Nice work Nik! Way to stick with it and get those last reps in!! :highfive:
Same thing happened to me today. Failed on the 4th rep of the 4th set, came back strong and nailed the 5th set!
Got video up in my log.

Great work on the quick metcon too. You'd have to be moving pretty quick to hit that time.

Re: Nik
 

[QUOTE=Scott Jenkins;764413]Usually when you get pain there the source can be in the shoulder as your bicep ties in deep in the shoulder. Roll the foam roller around and see if you can find any sore spots.[/QUOTE]


I will check my shoulder. But I will probably lay off any pulling other then main page for a wile. Even pullups in the warm up, I may dropp it to like 10 or 15 reps and see how it feels. It is a kind of spacifice time when it hurts. It is kind of wierd.
[QUOTE=Ernie Guevara;764437]I remember when I had a similar pain there after doing those 500 sumos. It ended up being tendonitis from over use. All I did was ice it for about 15 minutes a couple of times a day and it got better after a couple of days.[/QUOTE]

Tendonitis crossed my mind, but I dont want to just guess what it is, Scott has a point, it can be shoulder related also. I think it started when I was doing all that heavy clean extra work. Pulling 70 to 80% max for reps ever other day, I think I hurt it there, and all the other pulling is just compounding it. like I said I'll lay off heavy pulling for a bit and hope it ease's up.

That sucks, my favorite work is cleans and pullups.:shrug: I can do work, but it is not going away. So time to rest it as much as possible with out taking off from the workout. That will come next and a visit to the Dr if it continues.

Re: Nik
 

Back warm up
31 GHS's
30 back ext 40lbs
30 reverse hypers.

Re: Nik
 

Good luck on the WOD today!

Re: Nik
 

For time:
Row 500 meters
150 Double-unders
50 Burpees

Subbed SDHP's with 45lbs bar 50reps

Time 11:49

Ernie, 17reps and shook my legs, 35 befor I broke again. I hit them and my legs got so tight and sore on rep 17 it was standing up in slow motion. I had to shake them out. So I broke at 17. Bit hit it again till 35 and took 2 breaths and kept at it. Best burpees I have done.

Do you jump to a target or off the ground and clap? I did not jump to a target.

Du's were all broke up as i figures. most in 7to 10 reps sone singles some over 10 sets, but i kept at them pretty hard.

Sumos all the way through and even figured out how to go faster.

Re: Nik
 

[QUOTE=Nik Nichols;765108]For time:
Row 500 meters
150 Double-unders
50 Burpees

Subbed SDHP's with 45lbs bar 50reps

Time 11:49

Ernie, 17reps and shook my legs, 35 befor I broke again. I hit them and my legs got so tight and sore on rep 17 it was standing up in slow motion. I had to shake them out. So I broke at 17. Bit hit it again till 35 and took 2 breaths and kept at it. Best burpees I have done.

Do you jump to a target or off the ground and clap? I did not jump to a target.

Du's were all broke up as i figures. most in 7to 10 reps sone singles some over 10 sets, but i kept at them pretty hard.

Sumos all the way through and even figured out how to go faster.[/QUOTE]

Good job on the WOD Nik, you DESTROYED my time! This WOD absolutely killed me with the DU's. I could never put more then 3 or 4 together clean.

Re: Nik
 

Great job Nik!!! I had a feeling those burpees were gonna be more diffiult than we thought lol. But glad th competition between us made you do the best burpees you've ever done!:highfive: that's what it's all about making each other better! We gotta gethour double unders on point so you can kill the next wod they are involved in. How often do you practice them? You should include them in your warm up everyday. I normally do 3 or 4 sets of as many as I can in my warm up.

No I don't jump to a target on the burpees. Just jump and clap. You did good today bud, I know this is a nasty one.

Re: Nik
 

[QUOTE=Nik Nichols;765108]For time:
Row 500 meters
150 Double-unders
50 Burpees

Subbed SDHP's with 45lbs bar 50reps

Time 11:49

Ernie, 17reps and shook my legs, 35 befor I broke again. I hit them and my legs got so tight and sore on rep 17 it was standing up in slow motion. I had to shake them out. So I broke at 17. Bit hit it again till 35 and took 2 breaths and kept at it. Best burpees I have done.

Do you jump to a target or off the ground and clap? I did not jump to a target.

Du's were all broke up as i figures. most in 7to 10 reps sone singles some over 10 sets, but i kept at them pretty hard.

Sumos all the way through and even figured out how to go faster.[/QUOTE]

Sounds all positive to me Nik, my turn to be the whinger!! How did you make those sumo's faster, maybe use your chin to rebound the bar down faster :D

Re: Nik
 

[QUOTE=Nick Harris;765118]Good job on the WOD Nik, you DESTROYED my time! This WOD absolutely killed me with the DU's. I could never put more then 3 or 4 together clean.[/QUOTE]
Yea thos DU's are the suck!! Thanks Nick.
[QUOTE=Ernie Guevara;765120]Great job Nik!!! I had a feeling those burpees were gonna be more diffiult than we thought lol. But glad th competition between us made you do the best burpees you've ever done!:highfive: that's what it's all about making each other better! We gotta gethour double unders on point so you can kill the next wod they are involved in. How often do you practice them? You should include them in your warm up everyday. I normally do 3 or 4 sets of as many as I can in my warm up.

No I don't jump to a target on the burpees. Just jump and clap. You did good today bud, I know this is a nasty one.[/QUOTE]
I don't do DU'd is the warm up, burt try to hit some every day if I can. I know i need to workoon it and do as much as I can.
[QUOTE=Scott Jenkins;765440]Sounds all positive to me Nik, my turn to be the whinger!! How did you make those sumo's faster, maybe use your chin to rebound the bar down faster :D[/QUOTE]

Yea, I'm real happy with my drive in that one. It cane down to skill on the DU's and speed on burpees. I was happy with the burpees. DU's were about the same, not bad not great, just chipping away at them.

HAHAHA on the sumos, good Idea on using my chin. No Brady was doing the OHS workout and yelled at me that the ''sumos were to easy make them harder'' SO I was thinking wile doing the sumo, ok go faster, I hip poped so hard the bar pretty much floated to my chin and I would get grip at the top of the pull with the bar weightless. Then with 20 reps to go, I started pushing the bar down faster instead of letting it fall, I pushed it.

Re: Nik
 

10:00 break
Warmed up as usual(getting tired of writing it all out) I didnt do pullups, I did do ring pushups. Bla,bla,bla.

DT you scare me today, i can't wait to fight you!

Re: Nik
 

[QUOTE=Nik Nichols;765567]10:00 break
Warmed up as usual(getting tired of writing it all out) I didnt do pullups, I did do ring pushups. Bla,bla,bla.

DT you scare me today, i can't wait to fight you![/QUOTE]

If this workout did not scare you I would think your mad. Last time I went after it I really under-estimated it and got turned over. This time Im with you and scared

Re: Nik
 

[QUOTE=Scott Jenkins;765571]If this workout did not scare you I would think your mad. Last time I went after it I really under-estimated it and got turned over. This time Im with you and scared[/QUOTE]

Me three on being scared lol! But I'm ready to give the bar the finger, tell it to go F itself, and do work on it! I'm gonna kick it's a$$! ( if the grip doesn't fail me ofcourse) lol. Time for revenge on it fellas!

Re: Nik
 

[QUOTE=Scott Jenkins;765571]If this workout did not scare you I would think your mad. Last time I went after it I really under-estimated it and got turned over. This time Im with you and scared[/QUOTE]
Yep it will be a good day!! I can't wait!!
[QUOTE=Ernie Guevara;765572]Me three on being scared lol! But I'm ready to give the bar the finger, tell it to go F itself, and do work on it! I'm gonna kick it's a$$! ( if the grip doesn't fail me ofcourse) lol. Time for revenge on it fellas![/QUOTE]

I'm going to go after it like you said. I will try to keep to the 321go. That will be my defence. Do work and keep at it.

Re: Nik
 

[QUOTE=Nik Nichols;765567]10:00 break
Warmed up as usual(getting tired of writing it all out) I didnt do pullups, I did do ring pushups. Bla,bla,bla.

DT you scare me today, i can't wait to fight you![/QUOTE]

Lol! :eek:

Re: Nik
 

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps


BIG FAT DNF DID NOT FINISH!!!

I was on the cleans on the 4th set and on rep 6 I caught it low on my chest and heard a ''POP'' like when you pop your fingers but bigger and alot of pain. I crumpled from it, felt arround didn't know what I did. After a bit iI tried another rep and caught it good, but still feeling pain. Stood arround, (Brady had stopped the clock at this point)

I thought I would finish the workout anyway Biut I picked up the bar and soreness. Tried Bradys 115bar cleaned it easy but holding the bar in rack position the weight pressing down hurt.

Well there it is.

Re: Nik
 

:yikes: Where was the pop? Shoulder?

Re: Nik
 

Chest. I heard it. Sounded nasty.

[QUOTE=Laurie Smith;765685]:yikes: Where was the pop? Shoulder?[/QUOTE]

Re: Nik
 

[QUOTE=Brady Herrin;765686]Chest. I heard it. Sounded nasty.[/QUOTE]

Oh man. Hope you okay Nik!

Re: Nik
 

[QUOTE=Laurie Smith;765685]:yikes: Where was the pop? Shoulder?[/QUOTE]

Brady is right, Sternum about 4inches down from my colarbones. It hurt if I put my palms together and press. other then that it is just sore. I'm going to be sore Friday.

Re: Nik
 

Dang Nik you literally took pain!! So you think it was your chest muscle that popped or the actual sternum? Well I hope it's not too serious and good thing tomorrow is a rest day!