Re: Nik
 

That's so cool that your son is benching and working out with you!!

Glad you feel the break was a good thing.

Re: Nik
 

[QUOTE=Camille Lore;689126]That's so cool that your son is benching and working out with you!!

Glad you feel the break was a good thing.[/QUOTE]

Camille I never doubted it or you. I just didn't want to stop. That is one of the many differences of being your own ''trainer'' and being coached by one. I don't know when to say when. It was good advice, keep it coming and thanks.

It is cool to have my son with me and showing some intrest. He likes the idea of working out but not the dedication. We do what we can. I don't push him to work out, but if he wants to, I try to make it fun and hard. He is 14 and is your tipical teen. Great kid though.

Re: Nik
 

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

1.3:17
2.3:23
3.3:24
4.3:29

last time 3:18,0,3:27,3:27
time befor best and wors 3:11, 3:36

I got to the track and I was the only one there. I was suprised, I figure there would be some track kids from the school or moms with strollers, but no one. I hit the track with this romantic notion of lonely dedication, but once I did my first run it became a mental battle to keep going.
I was alone struggling for air and pace. I felt slow and dired. it was hard to keep a good pace. Last time I ran with/against Brady. I see now what a great destraction it was. It realy was mental for me to get it all together.

In saying that It was a good run and I'm happy wit it.

Re: Nik
 

The loneliness of the long distance runner hey Nik, been too the track on my own also and it is hard to keep your mind on the job, not like at the gym with the atmosphere around you. Fast first run and you only dropped 15 seconds by the last which shows you pushed hard all the way.

Re: Nik
 

[QUOTE=Scott Jenkins;689274]The loneliness of the long distance runner hey Nik, been too the track on my own also and it is hard to keep your mind on the job, not like at the gym with the atmosphere around you. Fast first run and you only dropped 15 seconds by the last which shows you pushed hard all the way.[/QUOTE]

HAHAHA, kind of. It really is hard to focus and know how you are doing. It felt slow at the ends. But it wasn't bad compared to last time.

I'm trying to get geard up for tonight and the challenge. I have eaten all the wrong things in preperation, cake, pizza, I'm carb bloated. I'm done eating till the chasllenge is done.

Re: Nik
 

[QUOTE=Nik Nichols;689291]HAHAHA, kind of. It really is hard to focus and know how you are doing. It felt slow at the ends. But it wasn't bad compared to last time.

I'm trying to get geard up for tonight and the challenge. I have eaten all the wrong things in preperation, cake, pizza, I'm carb bloated. I'm done eating till the chasllenge is done.[/QUOTE]

I hope Nik's not blown up with all those carbs. How did the challenge go?

Re: Nik
 

[QUOTE=Scott Jenkins;689493]I hope Nik's not blown up with all those carbs. How did the challenge go?[/QUOTE]

Bad... I wont even post that slog on my log. You were right, after Saturdays workout my shoulders and arms wore out fast. It was slow and maddening,I was frustrated at the breaks I took because I just couldn't do a HSPU it shows well my shoulder weakness. I was so sore and tired and mad I didn't post last night, and it was late and I needed to get home.

Now we have snach and OHS's today. Like you said, that is the luck of the draw. I'll take my lumps and move on.
My shoulders are suprisingly ok sofar. Just a little sore. but I did it late and maybe the real sorness hadn't hit yet.

I'm looking forward to todays WOD, it is a new one for me. I'll try the weight at 10:00 and hope my shoulders are good.

Re: Nik
 

10:00 break, set up for the WOD, did a couple of snaches to see how the shoulders were, I really need to warmup for this, I was afraid to OHS. But it felt doable. I can't wait.

Re: Nik
 

[QUOTE=Nik Nichols;689595]10:00 break, set up for the WOD, did a couple of snaches to see how the shoulders were, I really need to warmup for this, I was afraid to OHS. But it felt doable. I can't wait.[/QUOTE]

I'm not looking forward to this workout at all. I really suck at the ohs. :ranting2:

Re: Nik
 

[QUOTE=Laurie Smith;689646]I'm not looking forward to this workout at all. I really suck at the ohs. :ranting2:[/QUOTE]

The snaches were harder for me. You will do fine.

Re: Nik
 

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
warmup
CFWU x 3 with ring dips,
40lbs abmatt situps40lbs backext
10GHD's

Time 23:45

First round unbroken, runs were unbeliveably slow.
second round snaches single OHS x 5's
third 2 snaches the 6 OHS's drop bar extra snach the 4,5
fourth 2 snaches 11OHS the 4
fifth 2 snaches, 1 snach then all15 OHS's.

Runs were SLOW, took to long looking at the bar inbetween snaches. Breathless.

Re: Nik
 

looks like a tough one Nik! Still looks like a good time even though u feel the runs were slow. Did the snatches/ohs combo get u out of breath or were ur runs slow because ur legs were getting tired fromt he squatting? How did the shoulders feel?
[QUOTE=Nik Nichols;689699]Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
warmup
CFWU x 3 with ring dips,
40lbs abmatt situps40lbs backext
10GHD's

Time 23:45

First round unbroken, runs were unbeliveably slow.
second round snaches single OHS x 5's
third 2 snaches the 6 OHS's drop bar extra snach the 4,5
fourth 2 snaches 11OHS the 4
fifth 2 snaches, 1 snach then all15 OHS's.

Runs were SLOW, took to long looking at the bar inbetween snaches. Breathless.[/QUOTE]

Re: Nik
 

[QUOTE=Nik Nichols;689699]Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
warmup
CFWU x 3 with ring dips,
40lbs abmatt situps40lbs backext
10GHD's

Time 23:45

First round unbroken, runs were unbeliveably slow.
second round snaches single OHS x 5's
third 2 snaches the 6 OHS's drop bar extra snach the 4,5
fourth 2 snaches 11OHS the 4
fifth 2 snaches, 1 snach then all15 OHS's.

Runs were SLOW, took to long looking at the bar inbetween snaches. Breathless.[/QUOTE]

Must of been real hard after those 800m runs yesterday and the shoulder work in the challenge, plus your warm up is bigger than anyones normal training routine in my gym tonight!! Great work Nik, lets see how fast the bat is when hes not upside down.

Re: Nik
 

[QUOTE=Scott Jenkins;689756]Must of been real hard after those 800m runs yesterday and the shoulder work in the challenge, plus your warm up is bigger than anyones normal training routine in my gym tonight!! Great work Nik, lets see how fast the bat is when hes not upside down.[/QUOTE]
Hey Scott I might run on my hands just so I don't feel too uncomfortable on the 800s today lol:rofl:

Re: Nik
 

[QUOTE=Ernie Guevara;689743]looks like a tough one Nik! Still looks like a good time even though u feel the runs were slow. Did the snatches/ohs combo get u out of breath or were ur runs slow because ur legs were getting tired fromt he squatting? How did the shoulders feel?[/QUOTE]
It was a fast one, good fast hit, it all had me breathing hard. Funny I ran in to the bar to not let monty get me to walk in and get that rest and ended up staring at the bar ''getting ready''. Shoulders were good, wore out, but good. My wrists were the big thing. After the HSPU's and then withe grip on the snach and OHS's had me struggeling.
The runs were diabolical at the end, after all that leg work it was hard to get moving fast at all and trying to get my breath together after the lift was tough. The turn arround on the run was good on the way back.
[QUOTE=Scott Jenkins;689756]Must of been real hard after those 800m runs yesterday and the shoulder work in the challenge, plus your warm up is bigger than anyones normal training routine in my gym tonight!! Great work Nik, lets see how fast the bat is when hes not upside down.[/QUOTE]

HAHA I have a heavy warmup, but nothing to what you do, you still take the guts of an hour streching ect? How is your back now?

You know that is why Ernie made the challenge that way so he could be comfortable upside down.

Re: Nik
 

I can't wait to have a go at this one, sounds like a beauty!

Re: Nik
 

Ugh, Shoulders and back inbetween my shoulders are wrecked and getting that wierd muscle twich. But feeling good. Glad tomarrow is a rest day.

Re: Nik
 

[QUOTE=Nik Nichols;689699]Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
warmup
CFWU x 3 with ring dips,
40lbs abmatt situps40lbs backext
10GHD's

Time 23:45

First round unbroken, runs were unbeliveably slow.
second round snaches single OHS x 5's
third 2 snaches the 6 OHS's drop bar extra snach the 4,5
fourth 2 snaches 11OHS the 4
fifth 2 snaches, 1 snach then all15 OHS's.

Runs were SLOW, took to long looking at the bar inbetween snaches. Breathless.[/QUOTE]

You've put in a lot of work Nik. Way to show some heart on Ernie's challenge, I saw your post on his log !

You're going to sleep like a baby tonight :D

Re: Nik
 

[QUOTE=Richard Vanmeerbeek;689863]You've put in a lot of work Nik. Way to show some heart on Ernie's challenge, I saw your post on his log !

You're going to sleep like a baby tonight :D[/QUOTE]

Thanks, funny you would say that about sleep, my eyes are getting heavy now!

Re: Nik
 

Morning Nik, I stopped a lot of the stretching about 2 weeks ago when I decided it was the cause of some knee pain (loosening tendons around knee), now I only do 10 minutes after training and some active stretching beforehand. No rest day for me, I need to hit the snatch/OHS/run wod, should be fun in the packed globo tonight.

Re: Nik
 

[QUOTE=Scott Jenkins;690067]Morning Nik, I stopped a lot of the stretching about 2 weeks ago when I decided it was the cause of some knee pain (loosening tendons around knee), now I only do 10 minutes after training and some active stretching beforehand. No rest day for me, I need to hit the snatch/OHS/run wod, should be fun in the packed globo tonight.[/QUOTE]

I wondered about that, you gad a long warmop, but some times it is needed.

I thought about you doing that workout at the globo, at least you only need the one bar, that will make it a bit easir. I just hope everyone stands farenough away so you can snach.

Re: Nik
 

[QUOTE=Nik Nichols;690123]I wondered about that, you gad a long warmop, but some times it is needed.

I thought about you doing that workout at the globo, at least you only need the one bar, that will make it a bit easir. I just hope everyone stands farenough away so you can snach.[/QUOTE]

The worst thing is that I have to use a really short bar because theres only 2 Oly bars and weights area is packed in the evening so wont be able to use either of them, 1 lives on the bench the other the rack. It means having a shoulder press width grip for snatch and overhead squat, done it before so its not too much of a problem. Oh yes you also smack your elbows on the weights when you clean or snatch

Re: Nik
 

[QUOTE=Scott Jenkins;690141]The worst thing is that I have to use a really short bar because theres only 2 Oly bars and weights area is packed in the evening so wont be able to use either of them, 1 lives on the bench the other the rack. It means having a shoulder press width grip for snatch and overhead squat, done it before so its not too much of a problem. Oh yes you also smack your elbows on the weights when you clean or snatch[/QUOTE]

That's happened to me before too but with my brothers weight set. Bar is short weights hit my elbows and forearms depending on the movement. I will try and sneak this wod in tonight but don't know if I will be able to. 1) don't know if my legs can handle this much running in one day and 2) family is coming in from out of town and might not be able to sneak out from moms house lol.

Re: Nik
 

My runs felt slow too...but I think that had more to do with not wanting to get back to ohs. Nice job!

Re: Nik
 

[QUOTE=Nik Nichols;689838]Ugh, Shoulders and back inbetween my shoulders are wrecked and getting that wierd muscle twich. But feeling good. Glad tomarrow is a rest day.[/QUOTE]

Hi Nik, if this happens again use the trick of 2 tennis balls in a sock and roll around on the floor. It really gets those Rhomboids

Re: Nik
 

[QUOTE=Matthew Green;690762]Hi Nik, if this happens again use the trick of 2 tennis balls in a sock and roll around on the floor. It really gets those Rhomboids[/QUOTE]

Dang it, Scott told me about that and I forgot completely. I will have to get a sock set up so I wont forget next time. I'm terreble about foam rolling and tennisball therapy.

Re: Nik
 

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Squat
1. 265lbs
2. 275lbs
3. 285lbs
shoulder press
1. 115lbs
2. 135lbs
3. 140lbs
Deadlift
1. 305lbs
2. 315lbs
3. 320lbs
total 750

last time
squat 275(280 was max)SP135lbs Max dead 315lbs

I beat my max on all lifts today. I had more in the tank on SP.
Squats I had to redo max effort for depth, but it was good.I was short by an inch or two. But the redo was good.

Deads I have been stuck at 315 for form. at that weight my back would round so i would always stop there. I got the 320 pretty well.

Re: Nik
 

[QUOTE=Nik Nichols;690980]"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Squat
1. 265lbs
2. 275lbs
3. 285lbs
shoulder press
1. 115lbs
2. 135lbs
3. 140lbs
Deadlift
1. 305lbs
2. 315lbs
3. 320lbs
total 750

last time
squat 275(280 was max)SP135lbs Max dead 315lbs

I beat my max on all lifts today. I had more in the tank on SP.
Squats I had to redo max effort for depth, but it was good.I was short by an inch or two. But the redo was good.

Deads I have been stuck at 315 for form. at that weight my back would round so i would always stop there. I got the 320 pretty well.[/QUOTE]

PR fest :pepper: great job Nik

Re: Nik
 

[QUOTE=Nik Nichols;690980]"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Squat
1. 265lbs
2. 275lbs
3. 285lbs
shoulder press
1. 115lbs
2. 135lbs
3. 140lbs
Deadlift
1. 305lbs
2. 315lbs
3. 320lbs
total 750

last time
squat 275(280 was max)SP135lbs Max dead 315lbs

I beat my max on all lifts today. I had more in the tank on SP.
Squats I had to redo max effort for depth, but it was good.I was short by an inch or two. But the redo was good.

Deads I have been stuck at 315 for form. at that weight my back would round so i would always stop there. I got the 320 pretty well.[/QUOTE]

Nice work Nik, and getting that deadlift PR with good form is a big jump, now go and play on your new pull up bar you lucky Texan!!

Re: Nik
 

Excellent!!!!!

Re: Nik
 

congrats on the triple pr Nik! getting stronger anstronger little by little.:highfive:

[QUOTE=Nik Nichols;690980]"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Squat
1. 265lbs
2. 275lbs
3. 285lbs
shoulder press
1. 115lbs
2. 135lbs
3. 140lbs
Deadlift
1. 305lbs
2. 315lbs
3. 320lbs
total 750

last time
squat 275(280 was max)SP135lbs Max dead 315lbs

I beat my max on all lifts today. I had more in the tank on SP.
Squats I had to redo max effort for depth, but it was good.I was short by an inch or two. But the redo was good.

Deads I have been stuck at 315 for form. at that weight my back would round so i would always stop there. I got the 320 pretty well.[/QUOTE]

Re: Nik
 

[QUOTE=Ernie Guevara;691066]congrats on the triple pr Nik! getting stronger anstronger little by little.:highfive:[/QUOTE]

Thanks Ernie, it feels good to be coming along, even 5lbs at a time. I didn't think my back would ever let me past 315lbs on deads. I could have gone more, but fear of injury had me.

Same on SP, I had been hung up at 135 for a wile, it went easy, but I was safe with 140, I didn't want my brain to out do my pressers. Conservitive I know. but I wanted to be right.

Re: Nik
 

[QUOTE=Nik Nichols;690980]"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Squat
1. 265lbs
2. 275lbs
3. 285lbs
shoulder press
1. 115lbs
2. 135lbs
3. 140lbs
Deadlift
1. 305lbs
2. 315lbs
3. 320lbs
total 750

last time
squat 275(280 was max)SP135lbs Max dead 315lbs

I beat my max on all lifts today. I had more in the tank on SP.
Squats I had to redo max effort for depth, but it was good.I was short by an inch or two. But the redo was good.

Deads I have been stuck at 315 for form. at that weight my back would round so i would always stop there. I got the 320 pretty well.[/QUOTE]

Very nice work mate.

Re: Nik
 

[QUOTE=Leon Robotham;691331]Very nice work mate.[/QUOTE]

Thanks, I am so glad to get past those lifts in good form. I feel like I may have passed a point. My healing seem to be solid. I am not cutting on form. I am really focusing on good lifts and wont ''cheat'' for a number, and I am getting better numbers.
Next time I wont be as conservitive and push for more as long as form holds.

Re: Nik
 

Nice job Nik! That's a lot of weight!!! :pepper::pepper:

Re: Nik
 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed

18rounds and 7 reps all C2B
Last time was 17rounds 12 pulls all C2B
time befor was 17round 14pulls but not C2B after round 14.

I tore the crap out of my hand again, right hand palm about the suze of a quarter. I have another blister on my left hand pinky just asking to pop. How do you do this workout and not tear your hands?

As I said all C2B Brady was checking form. Last round I was down to singles so I could keep C2B standard. Good workout.

Re: Nik
 

holy moly Nik that's a massive score! You are a pullup machine!:highfive:

[QUOTE=Nik Nichols;691633]With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed

18rounds and 7 reps all C2B
Last time was 17rounds 12 pulls all C2B
time befor was 17round 14pulls but not C2B after round 14.

I tore the crap out of my hand again, right hand palm about the suze of a quarter. I have another blister on my left hand pinky just asking to pop. How do you do this workout and not tear your hands?

As I said all C2B Brady was checking form. Last round I was down to singles so I could keep C2B standard. Good workout.[/QUOTE]

Re: Nik
 

[QUOTE=Nik Nichols;691633]With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed

18rounds and 7 reps all C2B
Last time was 17rounds 12 pulls all C2B
time befor was 17round 14pulls but not C2B after round 14.

I tore the crap out of my hand again, right hand palm about the suze of a quarter. I have another blister on my left hand pinky just asking to pop. How do you do this workout and not tear your hands?

As I said all C2B Brady was checking form. Last round I was down to singles so I could keep C2B standard. Good workout.[/QUOTE]

18 rounds + 7 c2b :yikes:

Re: Nik
 

[QUOTE=Ernie Guevara;691682]holy moly Nik that's a massive score! You are a pullup machine!:highfive:[/QUOTE]

[QUOTE=Leon Robotham;691685]18 rounds + 7 c2b :yikes:[/QUOTE]

Thanks Guys, I have to play to my strenth's and give you guys somthing to shoot for. I'm usually chasing all of you.
I dodn't break sets till round 16. My ''pullers'' were toast at that point. I tore my hands up, That is the suck of high rep pullups, it is almost unavoidable to not rip your hands.

Re: Nik
 

3:00 break
front squats 5x5 at 155lbs. (thanks Loen for the tip)