Re: Nik
 

3:00 break
3sets 10 ring dip
30 ring pullups.

Pullups were hard, I guess all the snaches have my lats tired.

Re: Nik
 

[QUOTE=Nik Nichols;792250]3:00 break
3sets 10 ring dip
30 ring pullups.

Pullups were hard, I guess all the snaches have my lats tired.[/QUOTE]

My forearms are so tired right now. :eek:

Re: Nik
 

[QUOTE=Laurie Smith;792282]My forearms are so tired right now. :eek:[/QUOTE]

Man you smoked it! What was your reps?

Re: Nik
 

[QUOTE=Nik Nichols;792311]Man you smoked it! What was your reps?[/QUOTE]

I got the first 15 straight, hit 5 more, then did reps of 10. I've been doing snatches the last couple of weeks so I think that really helped me. It also helped that Suzie's time was 6:57 so I knew the time to beat. :D

Re: Nik
 

Nice PR Nik. Strong work.

These one movement WOD's like Karen, Grace, etc. are all mental. You're going to get tired quick, just ignore the pain and keep on busting out reps. Did you have a read through the snatch strategies article by Castro?

I would hate to do this one in my gym without bumpers, going to the ground with those little 10lb plates.

Re: Nik
 

[QUOTE=Jay Rhodes;792322]Nice PR Nik. Strong work.

These one movement WOD's like Karen, Grace, etc. are all mental. You're going to get tired quick, just ignore the pain and keep on busting out reps. Did you have a read through the snatch strategies article by Castro?

I would hate to do this one in my gym without bumpers, going to the ground with those like 10lb plates.[/QUOTE]

Thanks Jay, you are right about keep repping. I'm sure I could have pushed more.


I tell you, you should do it from the hang. I so wanted to pull it from the hang instead of from the floor!

I will have to check out the snach stratagies.

Re: Nik
 

lunch time
30min rollong and streching.

Re: Nik
 

[QUOTE=Nik Nichols;792744]lunch time
30min rollong and streching.[/QUOTE]

I'm sore today. :o

Re: Nik
 

Hows it going nik, im loving my return. Been a tiring week, but think my weights/times arent coming along too bad. Not up to were i was before but getting there.

Ricky

Re: Nik
 

[QUOTE=Laurie Smith;792753]I'm sore today. :o[/QUOTE]
I bet you are after that smoking time you put up yesterday!!
[QUOTE=Richard Macaulay;792755]Hows it going nik, im loving my return. Been a tiring week, but think my weights/times arent coming along too bad. Not up to were i was before but getting there.

Ricky[/QUOTE]

Man your work looks great, you know to take it easy and focus on form, if you rush it, you will threaten injury.

Re: Nik
 

3:00 break,

rolled both shoulders on baseball
foam rolled back

10:00 total.

My back is still a little off, but getting better, probably 80 to 90%

Re: Nik
 

[QUOTE=Nik Nichols;792814]I bet you are after that smoking time you put up yesterday!!


Man your work looks great, you know to take it easy and focus on form, if you rush it, you will threaten injury.[/QUOTE]

Thanks, yeh form form form....Weight/times getting there. Loving it and thats importanht. Shattered now though with no rest day since monday lol. PLans for the weekend?

Ricky

Re: Nik
 

[QUOTE=Richard Macaulay;792880]Thanks, yeh form form form....Weight/times getting there. Loving it and thats importanht. Shattered now though with no rest day since monday lol. PLans for the weekend?

Ricky[/QUOTE]

Nothing great. Work out with the wee one tomorrow morning and Sunday. You should see Martin deadlift.. Try and get a part for my car. Maybe go to the lake with martin and swim. Cut the grass. Home stuff.

YOu need to rest to recover. But you are really going strong Ricky. You got anything going on.

Re: Nik
 

Oh man I'm stoked about the workout tomorrow. With Martin there it will not be my best, Maybe, I will scale it, if Martin comes up I will have to stop squatting till I can get him sorted out. But either way I'm looking froward to it.

Re: Nik
 

How's your back Nik? It's been ages that I read about your back pains, what can you do to make it better? :(

Re: Nik
 

[QUOTE=Richard Vanmeerbeek;793031]How's your back Nik? It's been ages that I read about your back pains, what can you do to make it better? :([/QUOTE]

Man I think I over trained it. Heavy BS and then heavy deads a couple of days after.Then we had that workout , that chipper with the deads again, that was the kicker. It was my fault.

I'm hitting alot of core and back work. A strong core is a strong back. It was just stuped on my part and now I get to pay for it. Lesson learned.


I can't wait to hit todays workout. You should do it.

Re: Nik
 

I know what you mean about the heavy DLs, squats, etc. It is taking a toll on my back and hams as well, but no injury I don't think. I am ready for some kind of break on them. 800mg of ibuprofen and time on the inversion table gets me through it. At least so far. Be extra careful Nik - your back is your core, tear it up and you're down for the count. Do you like the foam roller pretty good? I've heard others mention it, but not sure what it even looks like. It's amazing reading the dedication you and others have to CF - it is commendable. Hang in there and may God quickly heal your back.

Re: Nik
 

Three rounds, 21-15- and 9 reps, for time of:
95lbs pound Overhead squat
Chest to bar pull-ups

time 5:30

No way I was doing 135. I wanted to go heavier, but I swallowed my pride for a weight I could manage. I got 11reps then the 10 first round, got all the rest unbroken.

Pullups were 17 I think . 15 unbroken
last 9 broke at 7 reps.

Re: Nik
 

[QUOTE=Nik Nichols;793074]Three rounds, 21-15- and 9 reps, for time of:
95lbs pound Overhead squat
Chest to bar pull-ups

time 5:30

No way I was doing 135. I wanted to go heavier, but I swallowed my pride for a weight I could manage. I got 11reps then the 10 first round, got all the rest unbroken.

Pullups were 17 I think . 15 unbroken
last 9 broke at 7 reps.[/QUOTE]

Nice work Nik!! My first reaction was holy ****!!! Didn't see that you scaled to 95. That time is pretty serious with 95#, with 135# I was getting ready to write a letter for late admission to the games.

Re: Nik
 

[QUOTE=Jay Rhodes;793078]Nice work Nik!! My first reaction was holy ****!!! Didn't see that you scaled to 95. That time is pretty serious with 95#, with 135# I was getting ready to write a letter for late admission to the games.[/QUOTE]

HA Yea, I bet I got a few of those reactions. My shoulders are a weekness. My OHS max isn't much over the 135, it would not have been a sprint if I would have tried the 135.


Do you think you will get in to the games?

Re: Nik
 

[QUOTE=Nik Nichols;793341]HA Yea, I bet I got a few of those reactions. My shoulders are a weekness. My OHS max isn't much over the 135, it would not have been a sprint if I would have tried the 135.


Do you think you will get in to the games?[/QUOTE]

haha no no man. I meant for YOU.
if you hit that WOD rx'd, I was saying crossfit HQ needs to give you special permission because you are a BEAST.

On another note: Do I think that I will.....in one word, YES.
It's going to take some consistency, and hard work but I'm up for it. I've come a long way in 8 months since basically starting from scratch, and it's only getting better!

Re: Nik
 

[QUOTE=Nik Nichols;792885]Nothing great. Work out with the wee one tomorrow morning and Sunday. You should see Martin deadlift.. Try and get a part for my car. Maybe go to the lake with martin and swim. Cut the grass. Home stuff.

YOu need to rest to recover. But you are really going strong Ricky. You got anything going on.[/QUOTE]

Sounds like a great weekend with the kids and family. How was the workouts with the boy?

Ricky

Re: Nik
 

[QUOTE=Jay Rhodes;793350]haha no no man. I meant for YOU.
if you hit that WOD rx'd, I was saying crossfit HQ needs to give you special permission because you are a BEAST.

On another note: Do I think that I will.....in one word, YES.
It's going to take some consistency, and hard work but I'm up for it. I've come a long way in 8 months since basically starting from scratch, and it's only getting better![/QUOTE]
AH I get you.

Man you realy have come a long way in a short time. I see you going too if you keep going the way you are.
[QUOTE=Richard Macaulay;793392]Sounds like a great weekend with the kids and family. How was the workouts with the boy?

Ricky[/QUOTE]

Thanks, the workouts with Martin are different. On one hand it is a blast having him there messing arround. But on the weekend, I have to get in the mind set that the workouts won't be as fast of as hard as I can. With him arround I have to be carefull I don't hurt him. I have to stop sometimes to take care of him in the middle.

Take today. I wont be able to run because I can't run off and leav him alone. So the run part of todays workout is out because of him. But that is real life. I wouldn't trade it for anything. Martin is a blast to be arround.. I set him up with his bar of 20 lbs and watch him go.

Re: Nik
 

For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters

time 18:20

MU's I got is 3:00
HSPU's to abmatt, done in 3 sets, short breaks
squat cleans all singles. I'd clean drop the bar clean again. I missed 4 reps. I misse the second and forth rep from going to fast. Not doing good form. On rep 20, I missed twice just tired I guess. My back got tired but held up ok. I could feel where I pullerd it. It got a touch sore arround rep 15. I was making sure to go slow on the first pull to be sure not to stress my back.

Instead of running I did 2:00 min of DU's. I couldn't run, because i had Martin with me, so I subbed DU's.

I'm real happy with the workout.


Just a note, I suck at repping the clean. I don't have a good rythum. I'm glad I kept it up as i did. I need to work on repping oly. I can one rep fine, but multiple reps I have no skill for. But happy none the less.

Re: Nik
 

I did the same thing with the squat cleans Nik, and I missed my last one. Runs after that was just brutal.

Re: Nik
 

Looks like a real tough one....
Three of the toughest movements.
Muscle up - toughest skill
HSPU - toughest for muscular failure (although 15 isn't too bad)
Squat Clean - high weight/high rep, perhaps the most draining there is.

Re: Nik
 

[QUOTE=Laurie Smith;793525]I did the same thing with the squat cleans Nik, and I missed my last one. Runs after that was just brutal.[/QUOTE]
Man I hat the fact I am so slow on the oly reps. I can one rep great. but more reps break me down.
[QUOTE=Jay Rhodes;793562]Looks like a real tough one....
Three of the toughest movements.
Muscle up - toughest skill
HSPU - toughest for muscular failure (although 15 isn't too bad)
Squat Clean - high weight/high rep, perhaps the most draining there is.[/QUOTE]

It was a good one, no so much thatr you couldn't push real hard to get it done. I just suck at lots of reps on oly. I hit the cleans in 4 or 5 min, the rest was cleand and then the DU's

Re: Nik
 

Ok so I saw tomorrows workout, I need help, about how many strokes is 10 cal? I'll have to sub sumos for it. I need a stroke count to go by.

That and I'll be changing weights on the thrusters. Lost time there.

Re: Nik
 

Good to see you back in the game Nik. Sounds like you're pushing hard. I agree with the high reps. You must be ahead of me on the WOD. I've got "Randy" tomorrow and it almost makes me sick just thinking about it. Ho Hum - no pain, no gain right? Welcome back. Working out w/your son reminds me of doing the same thing many years ago with my daughter and of the verse "Children are a blessing of God, blessed is the man who's quiver is full." God bless, Tony

Re: Nik
 

[QUOTE=Anthony Mattox;793651]Good to see you back in the game Nik. Sounds like you're pushing hard. I agree with the high reps. You must be ahead of me on the WOD. I've got "Randy" tomorrow and it almost makes me sick just thinking about it. Ho Hum - no pain, no gain right? Welcome back. Working out w/your son reminds me of doing the same thing many years ago with my daughter and of the verse "Children are a blessing of God, blessed is the man who's quiver is full." God bless, Tony[/QUOTE]

Great quote. There is nothing that moves me more to see my sone kneel with me befor a workout and pray. That and see him deadlift at 3 yo!!

If you are not nervouse abot thye workout, you are not pushing hard enough.

Just keep repping on randy. Try not to muscle it up, hip drive and shoulders and finish the second pull. It was fun.

Re: Nik
 

Early am warm up.


30 reps each non stop.

GHD's
back ext 40lbs
abmatt situps with 25lbs plate.

It is hot today. it will be rough at the workout in the heat. Yipee Texas heat!

Re: Nik
 

10:00 break

workout prep. set up equipment.

30 ringsd dips
20 deadhang pullups.

Re: Nik
 

It's been really hot out here all weekend too. Hydrate!!

Re: Nik
 

[QUOTE=Laurie Smith;793793]It's been really hot out here all weekend too. Hydrate!![/QUOTE]

I bet it is hot there. It hit tripple digits yesterday. I don't want to know what it is now.

I will and am hydrating. You too.

Re: Nik
 

For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood

SCALED
SDHP reps 50,40,30 for row's
95lbs thrusters all the way through
rope RX'd
KB 1 pood(35lbs)

time 28:12

I died on this one. Sucking wind, almost trew up. Long breaks (not 321go) Almost stopped twice.

Thrusters were the worst.
Rope the easiest. Sumos were hard on the grip.
on the 30 reps of KB I tried to hyperventilate on the last 10.

it was tough.

Thank you lord for getting me through it.

It was freakin hot!

Re: Nik
 

Well it is 97degrees here and I checked the comments page and I didn't do so bad. I was suprised at the time. It felt like longer. Happy enough with it. I'm glad I didn't stop.

Re: Nik
 

Atta way to fight through that nik!!! That's how you develop more mental toughness!!! Proud you man! Wish me luck it was 103 degrees here in Miami during lunch lol. Hopefully much less when I get home to do it tonight.


[QUOTE=Nik Nichols;793856]For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood

SCALED
SDHP reps 50,40,30 for row's
95lbs thrusters all the way through
rope RX'd
KB 1 pood(35lbs)

time 28:12

I died on this one. Sucking wind, almost trew up. Long breaks (not 321go) Almost stopped twice.

Thrusters were the worst.
Rope the easiest. Sumos were hard on the grip.
on the 30 reps of KB I tried to hyperventilate on the last 10.

it was tough.

Thank you lord for getting me through it.

It was freakin hot![/QUOTE]

Re: Nik
 

[QUOTE=Ernie Guevara;793869]Atta way to fight through that nik!!! That's how you develop more mental toughness!!! Proud you man! Wish me luck it was 103 degrees here in Miami during lunch lol. Hopefully much less when I get home to do it tonight.[/QUOTE]

Dude as your frien I advise you to do curls or something. ;)

It was hard , if you can get it in your head thaty everything else is easier then the thrusters you will be fast. Those thrusters were a killer. My grip was and is fried.

You have a rower, different animal. Looks like very few so far if anty on the coments page did RX'd thrusters. Gods speed my friend.

Re: Nik
 

Way to go Nik! I'm not looking forward to the thrusters at all. :o

Re: Nik
 

[QUOTE=Laurie Smith;793883]Way to go Nik! I'm not looking forward to the thrusters at all. :o[/QUOTE]

Nice pic!! Just go steady. Don't rush them. And Scale it if you have to. Looks like no one did RX'd That looks like the goal today. You will do great. You are a freat train, you will steam right through it no problem.