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

Camille Lore 06-17-2009 01:19 PM

Re: Nik
 
[QUOTE=Nik Nichols;608861]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.


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:?[/QUOTE]

She isn't freakin human! I know!!!! I try my darndest to cut my time down.. oh well. Some people are just gifted.

Yeah, I've been a bit busy with work and skimming through the boards here. Took off a bit last weekend to get away.

How's your butt feel after that lunge workout? Mine is hurtin'!

Matthew Green 06-18-2009 12:21 AM

Re: Nik
 
[QUOTE=Nik Nichols;608934]10:00 break

39 tire flips 209lbs tire
1:52

Fergus and myself have a race going on.[/QUOTE]

You were flipping tyres on your break............... I am very jealous! :crybaby0:

Nik Nichols 06-18-2009 07:13 AM

Re: Nik
 
[QUOTE=Matthew Green;609400]You were flipping tyres on your break............... I am very jealous! :crybaby0:[/QUOTE]

yea, I do somthing on almost all my breaks, from GTG, to heavy work. I am lucky.

Scott Jenkins 06-18-2009 07:22 AM

Re: Nik
 
Just caught up with your log Nik, I like the break time tyre flipping and some good numbers on the very difficult hang power snatches, glad to be back kicking it about with you guys!!

Camille Lore 06-18-2009 07:23 AM

Re: Nik
 
[QUOTE=Matthew Green;609400]You were flipping tyres on your break............... I am very jealous! :crybaby0:[/QUOTE]
Same here!

Well, I did the Burgener warmup at 10 for a quick break. So there. :)

Nik Nichols 06-18-2009 08:18 AM

Re: Nik
 
[QUOTE=Camille Lore;609515]Same here!

Well, I did the Burgener warmup at 10 for a quick break. So there. :)[/QUOTE]

Nice!! I love the oly lifts, I have been hitting them hard, because of you I looked up the Burgener warm up and did some studying up on form, he is amazing, I wish I could get some coaching from him.

What did you use for the bar?


10:00 break, 2 muscleups, loads of muscle up progressions. I'm workoing on grip and hand placement and getting full ext from the bottom from a hang.

I have so much work to make these a solid proper exercize.

Nik Nichols 06-18-2009 08:19 AM

Re: Nik
 
[QUOTE=Scott Jenkins;609513]Just caught up with your log Nik, I like the break time tyre flipping and some good numbers on the very difficult hang power snatches, glad to be back kicking it about with you guys!![/QUOTE]

Thanks Scott, those snaches were tough from a hang. Glad you are back.

Camille Lore 06-18-2009 09:24 AM

Re: Nik
 
Good for you working on proper form!

I used an old "fitness bar" I had hanging around my gym. Doesn't weigh any more than 5lbs. I use a jo at home (broomstick basically).
I understand it's to get the correct movements into muscle memory and that alone will help with the lifts. Highly worth it-one superhuman CFer said her lifts went up 30lbs just from doing the Burgener warmup!

yeah-if you could get coaching from him, that'd be awesome. There is a thread somewhere in community where he offered anyone to come drop by his gym and get assistance.. if you're ever out his way....I'd be tempted to take a special trip for that!

Camille Lore 06-18-2009 09:46 AM

Re: Nik
 
Here's the thread offering access to his gym: [url]http://board.crossfit.com/showthread.php?t=40773[/url] (WFS)

Who's up for a road trip? lol

Nik Nichols 06-18-2009 10:51 AM

Re: Nik
 
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 18 pound medicine ball launched to a target ten feet above the ground.

All pullups C2B
time 12:52

I got 38 wall ball shots in a row, that is a huge improvement for me.
I got 25 pullups first round. I wanted a shot at all 50, but wall ball was first and took it out of me.

Warm up was a change up, 30 steps walking lunges(sets or 10)with 80lbs
30 ghd situos
30 ring pushups.

Nik Nichols 06-18-2009 10:59 AM

Re: Nik
 
[QUOTE=Camille Lore;609603]Good for you working on proper form!

I used an old "fitness bar" I had hanging around my gym. Doesn't weigh any more than 5lbs. I use a jo at home (broomstick basically).
I understand it's to get the correct movements into muscle memory and that alone will help with the lifts. Highly worth it-one superhuman CFer said her lifts went up 30lbs just from doing the Burgener warmup!

yeah-if you could get coaching from him, that'd be awesome. There is a thread somewhere in community where he offered anyone to come drop by his gym and get assistance.. if you're ever out his way....I'd be tempted to take a special trip for that![/QUOTE]



Like you said getting the muscle memory will greatly improve the lifts, and just doing the extras will gain strenth.
I am seriously thinking of figuring out a way to get to Mike gym. I hope he doesn't laugh me out of the gym. I marked the link to favorites.

Nik Nichols 06-18-2009 01:14 PM

Re: Nik
 
3:00 break
STCx5
tuck back/front leversx5
5squat snaches
5clean and jerks
5HPC's 85lbs
oh 5 pullups
I was talking to a buddy and just messing arround really.

Scott Jenkins 06-18-2009 11:49 PM

Re: Nik
 
[QUOTE=Nik Nichols;609684]For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 18 pound medicine ball launched to a target ten feet above the ground.

All pullups C2B
time 12:52

I got 38 wall ball shots in a row, that is a huge improvement for me.
I got 25 pullups first round. I wanted a shot at all 50, but wall ball was first and took it out of me.

Warm up was a change up, 30 steps walking lunges(sets or 10)with 80lbs
30 ghd situos
30 ring pushups.[/QUOTE]

Great work Nik, your pull ups are still very strong I see, I am feeling ready and eager for todays press-a-thon. Its bar dips also not ring dips which is very rare.

Nik Nichols 06-19-2009 07:51 AM

Re: Nik
 
Thanks Scott, but the pullups were rough after the wall ball, I wish thew would have been first.

Good luck with todays, I saw only one person got 6 rounds, everyone else got arround 4.


Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

3 rounds HSPU, Bench, P.P., and only 5 reps of the dips , almost 4 rounds. I ''THOUGHT''I would get 5 rounds.:rofl:

Scott Jenkins 06-19-2009 08:20 AM

Re: Nik
 
Well done Nik, my sticking point was the HSPU's , after round 2 I done them in singles, theres going to be some achein shoulders tomorrow :D

Camille Lore 06-19-2009 09:01 AM

Re: Nik
 
That looks like pretty much overload of pressing movements!

Not looking forward to that one. If you did 4 rounds, I'll get two. :D

Nik Nichols 06-19-2009 12:52 PM

Re: Nik
 
[QUOTE=Camille Lore;610333]That looks like pretty much overload of pressing movements!

Not looking forward to that one. If you did 4 rounds, I'll get two. :D[/QUOTE]


You said it, it was overload. The HSPU's and dips suprisingly enouh were the real killer's, but I need the work in that area too.

You will do fine, I look forward to seeing what you get. Oh on the comments page I saw someone got one round and they said they were dang proud of that one round. This is one of those ones. I agree with them.

Usually on thease 20 min. WOD's I fear them because you end up doing loads of rounds, not today. It was a fight, a heavy fight. Go give it h*ll!

Nik Nichols 06-22-2009 08:15 AM

Re: Nik
 
10:00 break
10reps front squats 95lbs

10 reps 95lbs clean progressions.

I have an elements class at Crossfit Rockwall, I am of two minds of doing a workout at lunch, I missed yesterday, I was going to make that up today, because I don't want to run in over 100 degree temp.
In the class we are supose to do a short workout.

Camille Lore 06-22-2009 08:44 AM

Re: Nik
 
I'm scaling that puppy back a bit today : )
I wouldn't want to run in 100 degrees either! Way too hot!

Nik Nichols 06-22-2009 10:20 AM

Re: Nik
 
So I am trying to be smart and save myself for the elements class tonight, I hope we do a good workout.

I just did a warmup today, I really hope it will be worth it to skip today.

Scott Jenkins 06-22-2009 11:12 AM

Re: Nik
 
Id hit the WOD Nik, on my holiday it was 43C one day and I decided it would be a good test to run 5k :rofl: got a nice sweat up!

Just hit tonights workout as hard as you possibly can then even if its small it will do the job.

Nik Nichols 06-22-2009 11:35 AM

Re: Nik
 
[QUOTE=Scott Jenkins;611837]Id hit the WOD Nik, on my holiday it was 43C one day and I decided it would be a good test to run 5k :rofl: got a nice sweat up!

Just hit tonights workout as hard as you possibly can then even if its small it will do the job.[/QUOTE]

That's what I'm thinking, I paied for this class to check all my forms. I was thinking I could do todays WOD and should be fine for tonight. But I want to be 100% for tonight.

It is killing me that I skipped though.

Nick Harris 06-22-2009 11:35 AM

Re: Nik
 
[QUOTE=Nik Nichols;611797]So I am trying to be smart and save myself for the elements class tonight, I hope we do a good workout.

I just did a warmup today, I really hope it will be worth it to skip today.[/QUOTE]

Go for the WOD brother! You can do it!

Camille Lore 06-22-2009 12:19 PM

Re: Nik
 
You guys are so bad! lol

Nik Nichols 06-22-2009 01:26 PM

Re: Nik
 
Break was cut short, I worked on getting my elbows turned forward in the snach and OHS. It forced my traps in my ears, but Think I know what I need to do now.

Thanks Camille, if you didn't post that about the elbow, I wouldn't have known.

Nik Nichols 06-23-2009 06:25 AM

Re: Nik
 
Well the class was good, we went over basic stuff just so Mary could see where we are, situps pushups squats, shoulder press, pullups, dead lift. Got some good pointers on the deads, and squats.

I got to the class an hour early, and hung out with the class befor me. They all except one girl were pretty new, couple of months in. It was great to see them do yesterdays run, and see them fight through the KB swings. I was clapping and cheering them on.

We did a mini Cindy, 10 min 5,10,15 pullups pushups squats.

I got 11rounds and a pullups. It was a good workout. I thought I would breez through it. I pushed hard knowing I only had to go for 10 min. I'm suprised how sore I am today.

Scott Jenkins 06-23-2009 06:40 AM

Re: Nik
 
Your probably sore because you was racing with everyone else :D
You hitting the front squats today and making up a missed WOD, Oh yes and were has Brady gone?

Nik Nichols 06-23-2009 06:43 AM

Re: Nik
 
[QUOTE=Scott Jenkins;612348]Your probably sore because you was racing with everyone else :D
You hitting the front squats today and making up a missed WOD, Oh yes and were has Brady gone?[/QUOTE]

He's arround, he just doesn't post much, I'll make him post up and check logs today.

Front squats it is. I will be making up too if I dont go heavy on deadlift today. Practice the form we were shown yesterday.

Nick Harris 06-23-2009 06:54 AM

Re: Nik
 
[QUOTE=Nik Nichols;612341]Well the class was good, we went over basic stuff just so Mary could see where we are, situps pushups squats, shoulder press, pullups, dead lift. Got some good pointers on the deads, and squats.

I got to the class an hour early, and hung out with the class befor me. They all except one girl were pretty new, couple of months in. It was great to see them do yesterdays run, and see them fight through the KB swings. I was clapping and cheering them on.

We did a mini Cindy, 10 min 5,10,15 pullups pushups squats.

I got 11rounds and a pullups. It was a good workout. I thought I would breez through it. I pushed hard knowing I only had to go for 10 min. I'm suprised how sore I am today.[/QUOTE]

That is so cool Nik. I really wish I had some CrossFit brothers and sisters to work out with. I think it would be a total blast to have someone else around to help push each other.

Nik Nichols 06-23-2009 07:14 AM

Re: Nik
 
[QUOTE=Nick Harris;612374]That is so cool Nik. I really wish I had some CrossFit brothers and sisters to work out with. I think it would be a total blast to have someone else around to help push each other.[/QUOTE]

I need to get a weekend off and come up and get a workout with you, that would be cool.

Nik Nichols 06-23-2009 08:19 AM

Re: Nik
 
10"00 break
deadlift
1.175x3
2. 225x3
3. 245x2
4. 265x2
5. 275x2
6. 295x1

Nik Nichols 06-23-2009 10:57 AM

Re: Nik
 
Front squat 3-3-3-3-3 reps

warm up
20 ghd situps
30 ring dips
30 back ext 40 lbs
30 squats

warm up on front squats x3reps 85,135,155
work sets
1. 175
2. 185
3. 205
4. 215
5. 220

hand stand pushups
hands shoulder width head to abmatt 5 rounds of max presses
6,7,6,3,5

Camille Lore 06-23-2009 12:04 PM

Re: Nik
 
See- real work happening here! :cool:

Nik Nichols 06-23-2009 12:13 PM

Re: Nik
 
[QUOTE=Camille Lore;612609]See- real work happening here! :cool:[/QUOTE]
Yea, the WOD.

Where is your 3:00?

Nik Nichols 06-23-2009 01:13 PM

Re: Nik
 
3:00 break
shoulder press and prisoner squat jumps
PS's 3 reps per set, 10 reps squat jumps
85lbs 10 jumps
105lbs 10jumps
115x19couldn't get the next 2 reps) 10 jumps
110x3 10 jumps
110x3 10 jumps

Camille Lore 06-23-2009 01:31 PM

Re: Nik
 
Very nice!!

Elizabeth Terris 06-23-2009 10:07 PM

Re: Nik
 
That is a mighty fine front squat you have going on there!

Camille Lore 06-24-2009 03:41 AM

Re: Nik
 
I did my 3:00 at 3:15 I think. lol
Nice prisoner squat workout. I'm tempted, but my coach would get on my case for doing extra!
I'm still amazed at all the stuff you do daily!

Nik Nichols 06-24-2009 10:34 AM

Re: Nik
 
[QUOTE=Elizabeth Terris;612956]That is a mighty fine front squat you have going on there![/QUOTE]


Hey Elizabeth!! Good to hear from you, thanks, the squats were hard though.


[QUOTE=Camille Lore;613000]I did my 3:00 at 3:15 I think. lol
Nice prisoner squat workout. I'm tempted, but my coach would get on my case for doing extra!
I'm still amazed at all the stuff you do daily![/QUOTE]

Well it is hard to argue with your coach, as long as he has your goals in mind. The squat jumps werent really all that taxing though.


Well I had a heck of a morning, I got into work and then my wife calls to tell me therte is a huge snake on the back porch. I had to run home, what did I find? A 6foot rat snake. I took care of him, snakes don't bother me at all. So it was ok.

I missed 10:00 break.

I am really sore from yesterdays SP's and HSPU's and everything else.

So today I did 45 second ''L'' hold on paralletes, 1 min sandstand on wall(59sec)
I then did
front squats 110lbs10 reps
30 second planche hold right,left,center
push press 110lbs 10 reps
30 second planche hold right,left,center
front squats 110lbs 10 reps
30 second planche hold right,left,center

Scott Jenkins 06-24-2009 10:51 AM

Re: Nik
 
Some strong deadlifting there Nik and your doing planche's now, thats a tough hold to get, all the extra core work must be paying off.


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