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-   -   Nik (https://board.crossfit.com/showthread.php?t=33554)

Camille Lore 06-10-2009 08:20 AM

Re: Nik
 
I still don't know how you do this all....

Nik Nichols 06-10-2009 08:21 AM

Re: Nik
 
10:00 break
30seconds ring planch hold with 30lbs vest, 2 sets front, side, side
barbell rollout(knees)2 sets 10reps
lever work, 2sets 5 tuck forward and back.
10 skin the cat.
2 sets 10 muscleup progression
1 set 10 foot to ground barbell rollouts.

Nik Nichols 06-10-2009 08:27 AM

Re: Nik
 
[QUOTE=Camille Lore;605291]I still don't know how you do this all....[/QUOTE]

It kills me some days, but I look at cross fit as my sport. So I do as much as I want, or can do from Monday to thursday, friday sat, sun, I only do the main page WOD as kind of a rest.

Bodyweight workouts are getting pretty easy now, but my hands are on the verge of tearing, I have blisters waiting to pop.

My shoulders are really sore today, but I have squats today, and ''light'' rings today as my extras.


I am fighting old age. And I want to compete next year. So I pay now. At 165lbs i have to get stronger to pull the weights they are at the qualifier.

Nik Nichols 06-10-2009 11:38 AM

Re: Nik
 
Back Squat 1-1-1-1-1-1-1 reps

Warm up
30 ring pushups
30 ring dips
30 situps 40lbs
30 back ext 40lbs
10 kips pullups
10 dead hang pullups.

squats warm up
5x85
5x105
5x135
5x155
5x175
5x200

1.215
2.225
3.235
4.245
5.255
6.265
7.275
8.280
I know 8 sets, and all that warm up, this was Brady's methodolgy, I just folled him through it. Good workout though.

Ernie Guevara 06-10-2009 12:21 PM

Re: Nik
 
Good job Nik!! I knew you had it in ya!! I didn't do so well, i stopped at 245 cuz my legs were just too tired from the 2 games last night. They felt so weak even during the warmups. i knew it wasn't going to happen when i almost got stuck on 225lbs (which was my 2nd set lol). I'm just gonna take this and tomorrow as my rest days to recover.

Nik Nichols 06-10-2009 12:33 PM

Re: Nik
 
[QUOTE=Ernie Guevara;605462]Good job Nik!! I knew you had it in ya!! I didn't do so well, i stopped at 245 cuz my legs were just too tired from the 2 games last night. They felt so weak even during the warmups. i knew it wasn't going to happen when i almost got stuck on 225lbs (which was my 2nd set lol). I'm just gonna take this and tomorrow as my rest days to recover.[/QUOTE]

Thanks Ernie, I bet you were spent after the games! But you got a good workout none the less. Get your rest, it is just as important as the workout.

Nik Nichols 06-10-2009 01:26 PM

Re: Nik
 
3:00 break

10x forward roll
10x dive roll
10x handstand rollout.

10 wide grip deadhang pullups
1 time roap climb for fun, no legs up.

Nick Harris 06-10-2009 07:26 PM

Re: Nik
 
So do you really like the CrossFit Football? I may try to throw one in once a week to see how it goes.

Nik Nichols 06-10-2009 07:56 PM

Re: Nik
 
[QUOTE=Nick Harris;605728]So do you really like the CrossFit Football? I may try to throw one in once a week to see how it goes.[/QUOTE]

Yea, I do. But.....


I'm really loyal to the main page like you. Maybe less. I will miss a WOd due to what ever,(not if I can help it). I will try to double up or skip to keep up with ''today's'' WOD.

The main page has brought me this far with great results. I still cannot do all the main page WOD's RX'd, I am getting closer day by day. So it is hard for me to go to something else when I haven't RX'd.

Now the crossfit football is fun and short and heavy. I want to get stronger to compete in next years qualifler, so heavy is key for me. At 165lbs I need more strenth. Football is geared to that.

I don't want to go all the way yet, I still want to keep my long metcon skill, and I wonder what affect going only to football will have.

I'm stratleing the fence. I figure on Mon, Tues, Wed,Thurs, I will do all the football or heavy lifting I want plus the main page. the rest of the week will be mainpage only.

There are a few people doing just the football, Fergus for one. After his month on it I want to see what he does back on the mainpage. That will sell me to do the same, or not.

Camille Lore 06-11-2009 05:34 AM

Re: Nik
 
[QUOTE=Nik Nichols;605299]It kills me some days, but I look at cross fit as my sport. So I do as much as I want, or can do from Monday to thursday, friday sat, sun, I only do the main page WOD as kind of a rest.

I am fighting old age. And I want to compete next year. So I pay now. At 165lbs i have to get stronger to pull the weights they are at the qualifier.[/QUOTE]

Amen. CrossFit is pretty much my sport now too. I started it to be more fit for marital arts and I keep finding myself skipping martial arts to do the WOD!

"I only do the main page WOD as kind of a rest." !!!!!!!! Sheesh.

Nik Nichols 06-11-2009 06:53 AM

Re: Nik
 
[QUOTE=Camille Lore;605895]Amen. CrossFit is pretty much my sport now too. I started it to be more fit for marital arts and I keep finding myself skipping martial arts to do the WOD!

"I only do the main page WOD as kind of a rest." !!!!!!!! Sheesh.[/QUOTE]

HAHAHAHA, that made me laugh out loud really. I don't mean to come off smug, I know I have a long way to go. Scott, Richard, Ernie, so many others are light years a head of me. It took me 36 min. to do the 30 muscle up WOD when it took everyone else 5 or 6 min.

What I mean is on Friday Sat, sun, I only do the main page, so no extras for 3 days.

Nik Nichols 06-11-2009 08:18 AM

Re: Nik
 
10:00 break

20 ghd situps
sets of 5 reps hang power clean
85lbs,105lbs,115lbs

That was a bit of a warmup for todays WOD.

Bench
4x5 reps
135
185
205
215

Nik Nichols 06-11-2009 11:04 AM

Re: Nik
 
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups


7 round even.
That was just as tough as I thought it would be, grip got sore later on the cleans. Dips ended up in 2's or 3's tward the end,

warm up was not much, some back ext, couple of pullups, few dips, couple of cleans, not my usual warm up.

Camille Lore 06-11-2009 11:43 AM

Re: Nik
 
Nice job, Nik.
You didn't come off smug at all.
I just think you rock. If I had a gym at my office and could hack what you do, I'd be right there with ya! :cool:

Ernie Guevara 06-11-2009 12:26 PM

Re: Nik
 
Good job Nik we tied on this one, i also got 7 rounds even. The clock said 2 seconds when i finished the 7th round. I was pleased with how my grip held up. However i was only able to do the first round unbroken. After that my hang cleans were in 6s, 5's, 4's. The ring dips and situps were almost always done unbroken. This actually losened up my legs lol.

Nik Nichols 06-11-2009 01:09 PM

Re: Nik
 
So I just figured out I was supose to do hanging squat cleans I didnt do them, so my rounds don't count.:ranting2:

no 3:00 break workout, to mad over the mistake.:mad:

Ernie Guevara 06-12-2009 05:16 AM

Re: Nik
 
LOL dang Nik!!! You should know by now that if they say just "cleans" that is automatically a squat clean unless they specifically say power clean!!! Well if you didn't know then you know now. Always do squat cleans unless they specifically say other wise. Squat cleans make it a lot harder. Are you resting today?

Nick Harris 06-12-2009 11:39 AM

Re: Nik
 
I did the very same thing Nik... I did Hang Power Cleans as well. Dang man.

Nik Nichols 06-13-2009 06:36 AM

Re: Nik
 
Ernie, Yea, I tend to screw up the WOD's, it sucks, I thought I really killed it, but oh well it was still a good workout, it just doest count against anyone elses time.

Rested yesterday, too the familly to the lake and swam some, getting my 2yo use to the water.



Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

time was 12:52, slower then last time, this was a gasser for me today.

Nik Nichols 06-14-2009 09:21 AM

Re: Nik
 
"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

time 32:32

single muscle ups, I had to jump on the last set of muscle ups, I tried 7 reps and failed to get up, had to jump. Not much of a metcon hit because of it, but a tough heavy workout for me.

Nick Harris 06-14-2009 06:52 PM

Re: Nik
 
Way to muscle through these last two workouts Nik. You beat me by a 3 minutes on the lunges, pull-ups, sit-ups.

Nik Nichols 06-15-2009 10:53 AM

Re: Nik
 
[QUOTE=Nick Harris;607678]Way to muscle through these last two workouts Nik. You beat me by a 3 minutes on the lunges, pull-ups, sit-ups.[/QUOTE]

Man that was tough!!

Nik Nichols 06-15-2009 10:54 AM

Re: Nik
 
Run 5 K

time 26:09

Not my fastest, but it felt good. We had a little breeze but it is hot here!

Ernie Guevara 06-15-2009 11:43 AM

Re: Nik
 
Good last 2 workouts Nik!!! I beat you on the lunges one by exactly one minute. That was a Pr for me by 20 secs. It all comes down to how many pullps in a row i can do after the lunges. i can fly through the lunges and situps but the transition from lunges to pullups is whats difficult for me. the lunges feel easy on the legs but they get the breathing going pretty good after the first round.

you should do jumping muscle ups on the workouts so you get the metcon hit. And practice the real muscle ups on other days. you'll eventually get used to them and get them done during a workout. I tried doubling up today with the lunges wod and then nasty girls but i couldn't do the muscle ups. there is not a high enough place at the new globo that allows me to do the muscle up. I'm gonna have to figure out how to do them. I'll give the 5k run a shot tomorrow but im not gonna like it lol. Infact i hate running long distances :rofl:

Nik Nichols 06-15-2009 01:28 PM

Re: Nik
 
3:00 break
squat cleans and jerk
1x 135lbs
1x 155lbs
5x165lbs

deadlift x5reps
165x1set
225x3sets

Melissa Whittle 06-16-2009 08:59 AM

Re: Nik
 
Nike, big kudos for taking on "Nasty Girls" with true MU. :notworth: :notworth::notworth:

It's my dream to someday be able to do that WOD as Rx'd. But I have to get a MU first. :rolleyes:

Nik Nichols 06-16-2009 10:20 AM

Re: Nik
 
[QUOTE=Melissa Whittle;608385]Nike, big kudos for taking on "Nasty Girls" with true MU. :notworth: :notworth::notworth:

It's my dream to someday be able to do that WOD as Rx'd. But I have to get a MU first. :rolleyes:[/QUOTE]

You will, it took me a year to get one, then, what six months of working on them and progressions to be able to start to use them in a WOD. But the ''high'' I got when I did the 30 rep WOD even though it took me 36min was great. I still havent done reps, only singles, and I CANNOT kip them at all.

Nik Nichols 06-16-2009 01:09 PM

Re: Nik
 
3:00 break, clean progressions 3 rounds of 10
3 rounds on 10 squat cleans 85lbs.

Elizabeth Terris 06-16-2009 10:49 PM

Re: Nik
 
[QUOTE=Nik Nichols;608425]You will, it took me a year to get one, then, what six months of working on them and progressions to be able to start to use them in a WOD. But the ''high'' I got when I did the 30 rep WOD even though it took me 36min was great. I still havent done reps, only singles, and I CANNOT kip them at all.[/QUOTE]

That is some how comforting! I cannot kip the MU either. Kind of like the pull up. Initially I could only dead hang. The kip came much later. I still need to work the progression.

Camille Lore 06-17-2009 03:31 AM

Re: Nik
 
[QUOTE=Nik Nichols;607142]Ernie, Yea, I tend to screw up the WOD's, it sucks, I thought I really killed it, but oh well it was still a good workout, it just doest count against anyone elses time.

Rested yesterday, too the familly to the lake and swam some, getting my 2yo use to the water.



Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

time was 12:52, slower then last time, this was a gasser for me today.[/QUOTE]

Very nice job!

Nik Nichols 06-17-2009 06:20 AM

Re: Nik
 
[QUOTE=Elizabeth Terris;608772]That is some how comforting! I cannot kip the MU either. Kind of like the pull up. Initially I could only dead hang. The kip came much later. I still need to work the progression.[/QUOTE]
The muscle up for me is a different thing completely. Getting through the transition is tricky, and it is hard to know I have made it till I'm in the dip. and muscle ups tear my shoulders up. It takes me days to recover from them. I am still feeling sundays WOD today.
[QUOTE=Camille Lore;608806]Very nice job![/QUOTE]

Thanks Camille, how is it going? Havent seen you post much, busy? I thought my times were ok here, but did you see Kelly did this wWOD in like 7 min? I am beginning to think she may not be human!:super:?

Matthew Green 06-17-2009 06:49 AM

Re: Nik
 
[QUOTE=Nik Nichols;607503]"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

time 32:32

single muscle ups, I had to jump on the last set of muscle ups, I tried 7 reps and failed to get up, had to jump. Not much of a metcon hit because of it, but a tough heavy workout for me.[/QUOTE]

Nice work on Nasty Girls Nik........ Still haven't got around to doing that one. I might need to be able to do muscle-ups first though. :ranting2:

Ernie Guevara 06-17-2009 06:49 AM

Re: Nik
 
She did the lunge/pullup/situp wod in 7 minutes!!!!:yikes: Is that even possible? Lol the lunges themselves almost took me a minute per round.

Nik Nichols 06-17-2009 07:24 AM

Re: Nik
 
[QUOTE=Matthew Green;608872]Nice work on Nasty Girls Nik........ Still haven't got around to doing that one. I might need to be able to do muscle-ups first though. :ranting2:[/QUOTE]
Thanks Matthew! Man you can't do muscle ups because you haven't tried, by your log you are PLENTY strong enough. I check your log and just am amazed!
[QUOTE=Ernie Guevara;608873]She did the lunge/pullup/situp wod in 7 minutes!!!!:yikes: Is that even possible? Lol the lunges themselves almost took me a minute per round.[/QUOTE]

I just rechecked her log and now I can't find it, but yea she had some ungodly time!

Nik Nichols 06-17-2009 07:25 AM

Re: Nik
 
early AM marm up
20 GHD situps
20 back ext 40 lbs
10 back squats 85lbs
10 OHS's 85lbs.

Matthew Green 06-17-2009 07:40 AM

Re: Nik
 
[QUOTE=Nik Nichols;608899]Thanks Matthew! Man you can't do muscle ups because you haven't tried, by your log you are PLENTY strong enough. I check your log and just am amazed!
[/QUOTE]

I 'aint got no rings! lol, I will buy some soon though, saying that I just made my girlfriend a wooden pair so will be having a go on those at some point.

Nik Nichols 06-17-2009 07:46 AM

Re: Nik
 
[QUOTE=Matthew Green;608913]I 'aint got no rings! lol, I will buy some soon though, saying that I just made my girlfriend a wooden pair so will be having a go on those at some point.[/QUOTE]

Get on them, it is a different level entirely, pullups push ups dip are great, I sometimes think of only doing my pullups on rings. they are fun. In that'' oh man I'm gonna die!''way

Nik Nichols 06-17-2009 08:12 AM

Re: Nik
 
10:00 break

39 tire flips 209lbs tire
1:52

Fergus and myself have a race going on.

Nik Nichols 06-17-2009 11:10 AM

Re: Nik
 
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
1. 55lbs
2. 65lbs
3. 75lbs
4. 85lbs
5. 95lbs
6. 105lbs
7. 115lbs
8. 120lbs
9. 125lbs
10. 130F, 130F, 125lbs compleated.

on the last 3 sets my left are didnt lock out, I had to press the left arm up to get the lock. Which is wierd because I'm extreemly left handed?
warm up:
30 situps 40lbs
30 back ext 40 lbs
30 pullups(kip)
10 Front squats 85lbs
10 deadhang wide grip pullups.

Nik Nichols 06-17-2009 01:15 PM

Re: Nik
 
3:00 break
3 rounds for time
3reps deadlift at 240lbs
5 reps squat clean and jerk 135lbs
10 pullups.

time 7:40


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