Re: Nik
 

Run 10 K
time 59:09
I ran the same last time. I thought i would pr I didn't end up walking a step, ran the whole thing, I guess I was slow. I'm looking at it as an improvement for not stopping, real mental fight on the last leg.

Re: Nik
 

No High Stepping walk today then Nik, nice to see you push your limit through two 10k runs in a row. I feel so stiff and I keep getting spasms in my back after doing that, 15k next time :D

Re: Nik
 

3:00 break.
shoulder press 1x1x1x1x1x1x1
125lbs all reps, that is 10 lbs off my 1rep max.
1 MU befor, 1MU after.

Re: Nik
 

[QUOTE=Scott Jenkins;634107]No High Stepping walk today then Nik, nice to see you push your limit through two 10k runs in a row. I feel so stiff and I keep getting spasms in my back after doing that, 15k next time :D[/QUOTE]

Oh God don't say that. it take up my whol lunck to get the 10k done. And thanks. I though I would have been faster because I didn't walk, but not this time. But now that I havent stopped I can work on time. It is not an issue of ''if'' now.

Re: Nik
 

Dammit! I don't know why I thought a 5k was 3.25 miles all this time!!! Now I gotta figure out a new course for the acurate distance. I can't believe I have been running extra all this time! You guys don't understand how much I hate running longer than a mileand to find out I have been running extra for no reason just kills me!

Re: Nik
 

You should take it as a positive Ernie, at least you have more chance of getting a decent PR now on the 5k and 10k. I always work things out using these statistics - 1K = 1000m. 1 mile = 1600m.

Re: Nik
 

[QUOTE=Scott Jenkins;634512]You should take it as a positive Ernie, at least you have more chance of getting a decent PR now on the 5k and 10k. I always work things out using these statistics - 1K = 1000m. 1 mile = 1600m.[/QUOTE]

That is what I was thinking. He should have a good pr now with the same pace.

Re: Nik
 

[QUOTE=Nik Nichols;634529]That is what I was thinking. He should have a good pr now with the same pace.[/QUOTE]

Glad I got mine done yesterday, you also Nik, I would hate to have to run that 10k today, especially if I was from Miami and hated running :rofl:

Re: Nik
 

10:00 break
(streching my legs out from the 10k)
135lbs deadlift x10reps
135lbs back squats slow and deep 10 reps
100feet walking lunges with a 40lbs dumbbell.

Re: Nik
 

Nice job, man! I have yet to try that 10k. But I'm kinda curious in a sick way...

I've been all over the place travelling lately. Got to see Kelly Moore compete in the raw powerlifting meet! Awesome... she set 2 national/american records!

And you as always are kicking some royal ***.

Re: Nik
 

[QUOTE=Camille Lore;634965]Nice job, man! I have yet to try that 10k. But I'm kinda curious in a sick way...

I've been all over the place travelling lately. Got to see Kelly Moore compete in the raw powerlifting meet! Awesome... she set 2 national/american records!

And you as always are kicking some royal ***.[/QUOTE]

Ah MAN did she really?!?!? That is great. Is she as awesome to see in action as on the logs, she can really humble you(me).

I was wondering when you might make it back to the logs.

Re: Nik
 

She did, and she is. Very ... quiet, unassuming, humble. Happy to help the other competitors-it was nice to see. She's a shining example for CrossFit.

Re: Nik
 

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
6 runs(same as last time, pr run on nicole is 7runs)
pullups 25,20,21,20,20,10= 116 total reps

Better then last time(94 pullups 6 runs) But pr is I think 125pullups 7 runs, some where arround there.

Not bad for only being awake for 1and 1/2 hours, running off a banana:rofl:

Re: Nik
 

You may not have beat your rounds or reps but you hit a load more pull ups than last time you did 6 rounds which means you must of run faster to get them done. Good work Banana Man.

Re: Nik
 

Great job on Nicole Nik!! You killed my previous pullup pr. My Pr is like 88 or 90. I don't know if I'm gonna give Nicole a go today. Still planning on resting even though my body doesn't feel as bad as i thought it would. My legs actually felt worse yesterday than today. I'm gonna do some serious stretching and see if i can give Nicole a go today.

Re: Nik
 

[QUOTE=Scott Jenkins;635208]You may not have beat your rounds or reps but you hit a load more pull ups than last time you did 6 rounds which means you must of run faster to get them done. Good work Banana Man.[/QUOTE]
Yea, I'm happy with it. It was a killer though. It is hard to breath on that one.
[QUOTE=Ernie Guevara;635236]Great job on Nicole Nik!! You killed my previous pullup pr. My Pr is like 88 or 90. I don't know if I'm gonna give Nicole a go today. Still planning on resting even though my body doesn't feel as bad as i thought it would. My legs actually felt worse yesterday than today. I'm gonna do some serious stretching and see if i can give Nicole a go today.[/QUOTE]

I'm glad your legs were good, mine were pretty sore.

Re: Nik
 

3:00 break
5sets of 3 reps deadhang pullups and dips with 40lbs.

Re: Nik
 

Good Nicole even though its no pr. You've got some good pullup #s. Do you know your max rep PUs?

Re: Nik
 

[QUOTE=Jesse Emers;635665]Good Nicole even though its no pr. You've got some good pullup #s. Do you know your max rep PUs?[/QUOTE]

Thanks Jesse, Honestly I don't know. I did 35 C2B to 1 up a buddy Nick here on the boards, but that was in a WOD. I have hit 50 C2B a long time ago. I have been meaning to do it again, but haven't felt it yet. And the 50 was just to see if I could.

I was just thinking about your ''max'' rep formula. 7 set of 1 tomarrow. I need to look up my max and figure out what I want to hit it at. I'm really looking forward to hitting it like we talked, and hitting more maxes too.

Re: Nik
 

50 chest to bars without coming off the bar is elite my friend, before starting C2B's myself I was trying to build up to 50 normal kipping pull ups and was far from doing it, probably around 35 was my max, at chest to bar 23 is my current PR. You could probably give Speal a run for hes money on C2B's.

Re: Nik
 

[QUOTE=Scott Jenkins;635779]50 chest to bars without coming off the bar is elite my friend, before starting C2B's myself I was trying to build up to 50 normal kipping pull ups and was far from doing it, probably around 35 was my max, at chest to bar 23 is my current PR. You could probably give Speal a run for hes money on C2B's.[/QUOTE]

I don't know about that. Speal us unhuman.

Re: Nik
 

Back Squat 1-1-1-1-1-1-1 reps

1.275lbs
2.255
3.255
4.255
5.255
6.255
7.255

My back wasn't in it today. it felt tight and I was lucky to get what I did. Off to foasm roll and strech.

Re: Nik
 

You still got the strong numbers across the board Nik, I am actually looking forward to doing it tomorrow. Definately get your back foam rolled, I find the best thing for lower back is two tennis balls in a sock and put them either side of your spine, really gets in deeper. Also if you have a chance google 'Pigeon Pose', its a yoga stretch I discovered yesterday that really works well on the hip flexors and glutes.

Re: Nik
 

Good consistent numbers Nik. I'm pretty sure you'll be feeling these strength days more the next day now that you've changed up to the max volume method.

Re: Nik
 

Great numbers and consistency Nik! Hope you have been well.

Re: Nik
 

[QUOTE=Scott Jenkins;635850]You still got the strong numbers across the board Nik, I am actually looking forward to doing it tomorrow. Definately get your back foam rolled, I find the best thing for lower back is two tennis balls in a sock and put them either side of your spine, really gets in deeper. Also if you have a chance google 'Pigeon Pose', its a yoga stretch I discovered yesterday that really works well on the hip flexors and glutes.[/QUOTE]
I will look it up now.

[QUOTE=Jesse Emers;636301]Good consistent numbers Nik. I'm pretty sure you'll be feeling these strength days more the next day now that you've changed up to the max volume method.[/QUOTE]
I hope so, but this weekend really hit me hard.
[QUOTE=Nick Harris;636310]Great numbers and consistency Nik! Hope you have been well.[/QUOTE]

Hi ya Nick, I was wondering if you had bailed on us.

Re: Nik
 

Ok so I missed ''JT'' I had a terreble weekend, that pretty much ended in injury.

So I had a 1991 Nissan 240 SX, nice car, I have been working on it for years. I also have a 1990 240 SX as well, pretty beat up. Well My ''nice'' car decided to try to throw a rod. I got a huge engine knock on the road home sat and I had my 2yo son with me. We barely made it home. This was yesterday.

So in a pannic I had to get my beatup car back on the road, I spent my day under the hood. I ended up getting it running pretty good. But I either pulled or hurt my left lat muscle or mildly messed up a rib. I am hurting pretty bad from it. I had to take ibuprofen, I told myself i wouldn't take it ever againg as I understand that it isn't good for muscle groth ect.
I lived off the stuff for a long time when my lower back as really bad.

So I'm glad it is a rest day. I HOPE I will be able to workout Tuesday. I could go on about it but I wont.

Re: Nik
 

Nice squat numbers Nik, i think you will get me on that one. Sucks to hear about your car experience and your injury this weekend. I know it must have sucked being scared like that with your son in the car. I always fear of things like that happening to me when I'm driving with my daughter in the car.

Re: Nik
 

[QUOTE=Ernie Guevara;636587]Nice squat numbers Nik, i think you will get me on that one. Sucks to hear about your car experience and your injury this weekend. I know it must have sucked being scared like that with your son in the car. I always fear of things like that happening to me when I'm driving with my daughter in the car.[/QUOTE]

Thanks man. The only thing was that I didn't even have my phone, so if the car would have died, we would have really been walking. Which wouldnt have been a big deal, but it would have sucked for Martin.

Re: Nik
 

10:00 break
"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
time 13:28

HSPU's to ab matt, push press width.

first round was good, second round was a killer. It really slowed down there. push ups were hard due to my back.
My back feels like someone punched the crap out of my ribs on the left side, maybe I brused something, I don't know. But I needed a workout, I needed a reward after this weekend. I'm glad I got throught it.

Re: Nik
 

Sorry to hear about your car injury Nik, I will say one thing, many times I have had that type of injury and they tend to clear up very quick, I really hope yours does. I actually had one last week in the front of my ribs, one day it was there the next it cleared.

Fantastic time on JT, you kicked my *** with an injury.

Oh yes and if you would of had to walk , you would of carried Martin ;)

Re: Nik
 

[QUOTE=Scott Jenkins;636653]Sorry to hear about your car injury Nik, I will say one thing, many times I have had that type of injury and they tend to clear up very quick, I really hope yours does. I actually had one last week in the front of my ribs, one day it was there the next it cleared.

Fantastic time on JT, you kicked my *** with an injury.

Oh yes and if you would of had to walk , you would of carried Martin ;)[/QUOTE]

Oh yea, I would have carried him as far as I would have had to, but you know that even being carried , a mile or two would get anoying.

Re: Nik
 

I only beat you on JT because I used the ab mat for the HSPU's if it wasnt for that I don't know if I could have finished it at all.

Re: Nik
 

You would of finished still Nik as your a fighter. New cycle starting tomorrow and it looks like we all were running behind into the rest day. I am expecing a Fight Gone Bad very soon as its not been around for a long time and I still remember how painful it is.

Re: Nik
 

[QUOTE=Scott Jenkins;636702]You would of finished still Nik as your a fighter. New cycle starting tomorrow and it looks like we all were running behind into the rest day. I am expecing a Fight Gone Bad very soon as its not been around for a long time and I still remember how painful it is.[/QUOTE]

Yea, it has been a wile. I just hope my ribs/back is better or the workout doesnt affect it.

Re: Nik
 

[FONT="Garamond"][SIZE="3"]I hope you feel better soon! Sorry to hear about your car. That stuff never happens when it's convenient or affordable. I'm glad you could do the workout anyway![/SIZE][/FONT]

Re: Nik
 

[QUOTE=Rachel Y. B. Lindsay;637182][FONT="Garamond"][SIZE="3"]I hope you feel better soon! Sorry to hear about your car. That stuff never happens when it's convenient or affordable. I'm glad you could do the workout anyway![/SIZE][/FONT][/QUOTE]

Hey thanks Rachel, it is ok, I have it worked out on the car for now. I got home ok. I'm still sore, I hope to get FGB done today, I will be testing my ribs out befor hand. I may be a bit slow, but if I can get through it I will.

Re: Nik
 

Im going to join you two with SDHP instead of rowing as its a pain setting the rower up and I can group all my stuff together then.

Re: Nik
 

[QUOTE=Scott Jenkins;637251]Im going to join you two with SDHP instead of rowing as its a pain setting the rower up and I can group all my stuff together then.[/QUOTE]

That is alot of sumos for both of us.

Well I'm ok to go on the WOD, a little sore and tweaky, but I can get through it. It will be a challenge, but doable.

Re: Nik
 

10:00 break
20 C2B pullups
10 back ext 40 lbs
10 GHD situps
3 MU's fur fun.

went over the PP and sumos for the WOD.