Re: Nik
 

A.M. warm up

came in late again today.

20 HSPUs 17/3 fatigued at the 17, I was in the fight, but fatigued out.
20 GHDs
20 back ext
20 abmat situps
20 kipping pull ups
20 squats
20 pushups

feeling a bit down today. Stress I think. Plus it is a rest day and deload week.

My calf is still sore, I will test is some at 10:00 and stretch and roll it.

Re: Nik
 

17 consec hspu, is that a pr Nik? Either way impressive

Re: Nik
 

[QUOTE=Scott Jenkins;1107526]17 consec hspu, is that a pr Nik? Either way impressive[/QUOTE]

Monday I hit 20 solid with the game standard ''hands in box''. So not a pr. I hit 21 a wile back but it was just kick up and not to standard.

Thanks by the way.

How is the knee?

Re: Nik
 

[QUOTE=Nik Nichols;1107530]Monday I hit 20 solid with the game standard ''hands in box''. So not a pr. I hit 21 a wile back but it was just kick up and not to standard.

Thanks by the way.

How is the knee?[/QUOTE]

Nice, your beating me on them right now, think 15 is my top in one set.

Knee is getting better VERY slowly, laying off it so I can hit the 3 min Back Squats tomorrow, that should be ok, anything with impact however is still too painful, well not too painful I can handle the pain but I know the pain means more damage and longer to get healed.

Re: Nik
 

[QUOTE=Scott Jenkins;1107533]Nice, your beating me on them right now, think 15 is my top in one set.

Knee is getting better VERY slowly, laying off it so I can hit the 3 min Back Squats tomorrow, that should be ok, anything with impact however is still too painful, well not too painful I can handle the pain but I know the pain means more damage and longer to get healed.[/QUOTE]

Right I get the knee. So on posting your stats on the qualifier, I saw on face book Rob was talking about posting. So you who judges reps? Or am I way off. What is the link to the comp?

Re: Nik
 

[QUOTE=Nik Nichols;1107537]Right I get the knee. So on posting your stats on the qualifier, I saw on face book Rob was talking about posting. So you who judges reps? Or am I way off. What is the link to the comp?[/QUOTE]

[url]http://www.wodcast.com/LondonThrowdownDashboardPage.php[/url]

Whoever is trusted can judge reps at the gym, mostly me Rob, Matt and Whale I guess. The above is the link although I have had some trouble with it coming up different.

Re: Nik
 

[QUOTE=Scott Jenkins;1107565][url]http://www.wodcast.com/LondonThrowdownDashboardPage.php[/url]

Whoever is trusted can judge reps at the gym, mostly me Rob, Matt and Whale I guess. The above is the link although I have had some trouble with it coming up different.[/QUOTE]

No, I am not worried about your reps just others. like the guy who got 75 reps. I'd like to see that.

Oh and the guy I was thinking about on the intensity was Leon Robotham, if I remember right.

Re: Nik
 

3:00 break

rolled

rolled left calf 8:00 min. Still really sore.
rolled left ham 2:00min
rolled left glute 2:00min, really sore
rolled right glute 2:00min not bad
rolled left lower quats 5:00min REALLY sore.

Re: Nik
 

[QUOTE=Nik Nichols;1107580]No, I am not worried about your reps just others. like the guy who got 75 reps. I'd like to see that.

Oh and the guy I was thinking about on the intensity was Leon Robotham, if I remember right.[/QUOTE]

Oh yes, he's from CF North East England, only met him once at 2011 regionals. More into boxing and MMA than crossfit.

Re: Nik
 

A.M. warm up

10 HSPUs
10 C2B dead hangs pull ups
30 GHDs
30 back ext
10 HSPUs
10 close over hand dead hangs
30 abmat sit ups
10HSPUs
10 close under hand dead hangs
30 squats
30 pushups

kicking drills
rolled my back 2:00min
rolled piriformus 2:00min
rolled hip flexers 2:00min


for some reason the warm up was really hard, I felt my abs today on the warm ups whitch does not happen. HSPUs were a fight.

Felt tired. I may be fighting a sickness, I had a head ache and stomach was not right last night.

Oh and I don't know if I will be about to workout today as I am selling my car(God willing) and will have to meet the guy. I got my deload deadlift at 10:00 but other then that I'm not sure.
\
Left calf srill sore but I did not bother me for 3 reps squat at 135lbs.

Re: Nik
 

10:00 break

dealy (deload squat)
135lbs x1
185lbs x1
225lbs x1

easy. Calf was fine.

deload dead lift 60% of ''working max'' x5reps
135lbs x5
185lbs x5
225lbs x5

easy.

Re: Nik
 

No workout, but the car sold. So that is good. I got me 3:00 break for something. 15:00mins is not enough for the CM2 workout. :shrug:

Re: Nik
 

3:00 break

5 rounds for time
5 reps power clean @ 155lbs(70k)
25 push ups
time 10:13

power cleas slow but ok. Pushups broke after first set. 15/5/5 pretty much the rest of the workout. That was the time, fatigue. Glad to get this done/ I'm feeling a bit worthless this week and the calf is still sore. Hurt to catch a squat clean at the bottom.

Re: Nik
 

We need to join up then we would have 2x good knees Nik. Keep working around it and do the usual recovery things for the knee, it will get there. In the meantime get better at muscle ups hspu etc.. always a positive

Re: Nik
 

[QUOTE=Scott Jenkins;1107999]We need to join up then we would have 2x good knees Nik. Keep working around it and do the usual recovery things for the knee, it will get there. In the meantime get better at muscle ups hspu etc.. always a positive[/QUOTE]

HA yea, I'd give you my good one to get you through the next qualifier. When will it be posted?

Will do on working arround the calf, I'm more worried about my squat come Monday. I hate missing my squat day.

Re: Nik
 

[QUOTE=Nik Nichols;1108007]HA yea, I'd give you my good one to get you through the next qualifier. When will it be posted?

Will do on working arround the calf, I'm more worried about my squat come Monday. I hate missing my squat day.[/QUOTE]

Next workout is posted Sunday 6pm (my time), expecting something light and breathy after the squat fest, maybe a quite long one also.

Remember its only squat day, and by missing the next squat day you will be able to do the following 20. Rob told me last night to stop if my knee started hurting bad, no point in a small qualifier workout compared to having a decent knee for life.

Re: Nik
 

[QUOTE=Scott Jenkins;1108019]Next workout is posted Sunday 6pm (my time), expecting something light and breathy after the squat fest, maybe a quite long one also.

Remember its only squat day, and by missing the next squat day you will be able to do the following 20. Rob told me last night to stop if my knee started hurting bad, no point in a small qualifier workout compared to having a decent knee for life.[/QUOTE]

Yea, I keep telling myself that .it is tough. I am like you in the respect that I love to train and not training the way I want makes me grumpy. Plus I feel like I'm backing up. Like I will loose ground.

I understand that healing is more important. It really is a struggle. My squats is really coming along and I was am looking forward to it. Hey, today is Friday, Monday is a wile now. So worring about that is stuped.

I will work arround it for now and be better for it.

Re: Nik
 

[QUOTE=Nik Nichols;1108021]Yea, I keep telling myself that .it is tough. I am like you in the respect that I love to train and not training the way I want makes me grumpy. Plus I feel like I'm backing up. Like I will loose ground.

I understand that healing is more important. It really is a struggle. My squats is really coming along and I was am looking forward to it. Hey, today is Friday, Monday is a wile now. So worring about that is stuped.

I will work arround it for now and be better for it.[/QUOTE]

One more thing Nik, with my knee I tried icing for a few days, then heating it for a few days. The biggest effect I found was combining them, 20 minutes heat first then 20 minutes ice, next morning was the biggest noticeable improvement.

Re: Nik
 

[QUOTE=Scott Jenkins;1108051]One more thing Nik, with my knee I tried icing for a few days, then heating it for a few days. The biggest effect I found was combining them, 20 minutes heat first then 20 minutes ice, next morning was the biggest noticeable improvement.[/QUOTE]

I will try that tonight. Like you , it is getting better, but it is not right.

Re: Nik
 

10:00 break
daily(deload) squat
135lbs x1
185lbs x1
235lbs x1

all easy, calf is tight in the hole so no bounce at all at the bottom.

rolled my left calf 8:00min.

Re: Nik
 

AMRAP in 9 minutes of:
•10 Power Cleans (60/40kg)
•10 Box Jumps (24/20")
•10 Kettlebell Swings (24/16kg)

4 rounds 2 cleans

SLOW. Felt slow. Busted my knee on a missed box jumps.

Cleans were ok but slow.
box jumps were step down
KB swings easy.

Re: Nik
 

3:00 break

fun

split jerks.
135lbs x2
165lbs x2
185lbs x2
195lbs x2
205lbs(93k) x1xfx1 with out putting the bar down.

That was fun. It has been a long time for me.

The last set I got the first, second did not lock out so I recovered it to the rack position and gathered myself and nailed the 3rd attempt.


rolled my back 1:00min
rolled left knee 3:00min.

Re: Nik
 

Sorry to hear about the calf Nik. Looks like you are handling it well.

Re: Nik
 

[QUOTE=Jesse Emers;1108276]Sorry to hear about the calf Nik. Looks like you are handling it well.[/QUOTE]

Ah thanks, it really is not to big a deal. But I really want to be able to keep squatting, that is my big fear. But like Scott said. My fitness and lifting is a marathon, not a sprint, if I have to reset to heal then I will( as much as I would hate it.)

Re: Nik
 

I got my daily deload squat
bar x3
135lbs x1
185lbs x1
235lbs x1

easy.

I did some power cleans and push jerks wile Cathy and the boys were working out. No real sets, just messing arround.

165lbs x2x3x4x5reps with out letting go of the bar.Slow work, but fun. A little laboring going from the jerk to a standing position with the bar in hand to the tuch and go. But good.

Re: Nik
 

Practising the touch n go's on clean & jerk's a good idea, something that needs speeding up. I really notice it in metcons when people who can out C&J me for 1rm start dumping too much and make themselves easy to beat.

Re: Nik
 

[QUOTE=Scott Jenkins;1108508]Practising the touch n go's on clean & jerk's a good idea, something that needs speeding up. I really notice it in metcons when people who can out C&J me for 1rm start dumping too much and make themselves easy to beat.[/QUOTE]

That is it!! I can clean 1 reps like you said, but get rattled on reps. So much to work on!

Re: Nik
 

A.M. warm up

short.

11HSPUs
20 GHDs
20 back ext
11 HSPUs
20 abmatt situps
20 squats
11 HSPUs

kicking drills

rolled my back 1:00min.

came in ''late'' and that is all I had time for. I will make it up later.

Re: Nik
 

10:00 break

5/3/1 squat
135lbs x5
185lbs x5
235lbs x5
295lbs(134k) x6+f


335lbs(152k) x1

all good, on the last set I went forward on the 7th rep and lost it.

The 335lbs was easy.

I felt my calf a little of the 235lbs, I think it is the rebound out of the bottom.

Glad to finally squat today.

Re: Nik
 

MondayOn November 18th, 2012,

(8 Minute time cap)
•10 Power clean & Jerk (65/42.5kg)
•12 Burpee Pullups

2 rounds even

Rest 2 minutes after the 8 minute time cap and then:
1.Max reps in 2 minutes of Pistols (pistol progressions)
2.Max reps in 2 minutes of HSPU
3.Rest 1 miunte
4.Run 800m for time

pistols 26reps
HSPUs 22 reps

800m 4:14

first workout slow, the power cleand and push jerks were slow. I'd clean, jerk, rerakc, drop to the hang then tuch and go. Not fast. 5 movements in the one reps from the ground to the ground.

Burpee pullups slow on the first round, faster and easier on the second.

pistols, honestly I did not try to go fast. I was just doing them. Left calf was tight at the bottom and I feel it now, but ok.

HSPUs I was suprised, 10/5/5/2. Just tired from the jerks I guess. Oh and to game standards, hands in the box.

800m run felt suprisingly good.

Re: Nik
 

Rolled my left calf 10:00 min

2:00 min free stand hand stand practice.

Re: Nik
 

Great work yesterday, ,looking forward to being back on the full schedule!!

Re: Nik
 

i had to share this. This girl falls and comes back. She has some great heart !! WFS [url]http://www.youtube.com/watch?v=ZXwGdExof9k[/url]

Re: Nik
 

[QUOTE=Nik Nichols;1108851]i had to share this. This girl falls and comes back. She has some great heart !! WFS [url]http://www.youtube.com/watch?v=ZXwGdExof9k[/url][/QUOTE]

Seen this but always worth watching it again, proper goosebumps video

Re: Nik
 

[QUOTE=Scott Jenkins;1108862]Seen this but always worth watching it again, proper goosebumps video[/QUOTE]

Yea, it is!

Re: Nik
 

A.M. warm up
11 HSPUs
30 ghds
30 back ext
11 hspus
30 abmat situps
30 squats
11 hspus
10 wide C2B dead hangs
10 close over hand dead hangs
10 close under hand dead hangs
30 pushups

kicking drills

rolled piriformus 2:00min a side
rolled back 2:00min
rolled hip flexers 2:00min a side

back is a little fatigued and left calf tight on the air squats. I will drink as much water as I can and see how I warm up.

Re: Nik
 

10:00 break

daily squat
135lbs x1
185lbs x1
235lbs x1
285lbs x1
325lbs x1
340lbs(154k) x1

all easy, the last rep was solid, knees went in just a tiny bit but not bad. Great fun lift.

Re: Nik
 

press
45lbs x3
95lbs x1
115lbs x1
145lbs x1
150lbs(68k) x1
155lbs xfxf

115lbs x3
125lbs x3
130lbs x3

For time:
•50 KB Swings 2pood (70 lbs)
•Run 400m
•50 Air Squats
•Run 400m
•50 Box Jumps 24 inch
•Run 400m

time 16:55

KB swings 23/11/16
squats slow ish but did not stop
box jumps with step down to protect the calf.

Re: Nik
 

3:00 break
snatch warm up
95lbs x2
125lbs x2

then I ended up talking to brady and walking a mile.

Re: Nik
 

Great work in here Nik! I see that you are making some real progress on the squat! Up to 340# now! Is this a PR? I remember when you were at 315-320 for the longest time, great to see the number go up like that!