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

Scott Jenkins 08-18-2009 06:43 AM

Re: Nik
 
[QUOTE=Nik Nichols;646337]Ok checked back on my log for PP. I have done the 3 rep sets of 7. I got 170 up twice in that WOD that is top for me on PP that I can figure. So at a 1 rep max in 7 sets, I think 165 and up. I'll try to warm up to 165 at lowest. if I can warm up to 170 and start with that I'll go with it and increase if I can.


Opinions?[/QUOTE]

Sounds like a plan to me Nik, just put as much weight over your head as possible x 7 :D

Leon Robotham 08-18-2009 06:44 AM

Re: Nik
 
[QUOTE=Nik Nichols;646337]Ok checked back on my log for PP. I have done the 3 rep sets of 7. I got 170 up twice in that WOD that is top for me on PP that I can figure. So at a 1 rep max in 7 sets, I think 165 and up. I'll try to warm up to 165 at lowest. if I can warm up to 170 and start with that I'll go with it and increase if I can.


Opinions?[/QUOTE]

Aim to get to your PB by the 4th set and attempt to beat it in the others. You don't want to many efforts before a 1 rm pb attempt.

Nik Nichols 08-18-2009 08:14 AM

Re: Nik
 
[QUOTE=Leon Robotham;646343]Aim to get to your PB by the 4th set and attempt to beat it in the others. You don't want to many efforts before a 1 rm pb attempt.[/QUOTE]

That is what I'm thinking, but I really don't know what my 1 rep max is, so I will be starting with 170 and going up.

Like we talked about on intenisity, I was thinking of doing your ''welocmer'' WOD, but I can do 2 pood, but it will be slow, it is right at my limit. So to get that blue lip about to die intenisity, should I go with 1 and 1/2 pood? That would be challenging and I could swing it with confidence.

Nik Nichols 08-18-2009 08:18 AM

Re: Nik
 
10:00 break.
clean work. at 105lbs

3 reps squat clean and jerk
3 reps power clean and jerk
3 reps hang clean and jerk.

Leon Robotham 08-18-2009 08:22 AM

Re: Nik
 
[QUOTE=Nik Nichols;646423]That is what I'm thinking, but I really don't know what my 1 rep max is, so I will be starting with 170 and going up.

Like we talked about on intenisity, I was thinking of doing your ''welocmer'' WOD, but I can do 2 pood, but it will be slow, it is right at my limit. So to get that blue lip about to die intenisity, should I go with 1 and 1/2 pood? That would be challenging and I could swing it with confidence.[/QUOTE]

I'd do what you're doing with the lifts, figure out your 1rm today and improve on it in future. For the welcome if you can do 15 swings comfortably with the 1.5 pood then I personally would do 15,12,9 with that weight for now.

Nik Nichols 08-18-2009 08:51 AM

Re: Nik
 
[QUOTE=Leon Robotham;646429]I'd do what you're doing with the lifts, figure out your 1rm today and improve on it in future. For the welcome if you can do 15 swings comfortably with the 1.5 pood then I personally would do 15,12,9 with that weight for now.[/QUOTE]

I can do the 21,15,9 just fine at 1.5 pood, 2 pood would be slow and carefull for form and protecting my back.

Leon Robotham 08-18-2009 09:26 AM

Re: Nik
 
[QUOTE=Nik Nichols;646449]I can do the 21,15,9 just fine at 1.5 pood, 2 pood would be slow and carefull for form and protecting my back.[/QUOTE]

That's cool, aim to get it finished in under 8 minutes. As long as your form is tight your back will be fine. Hips back + big chest with plenty of leg and you'll be golden.

Nik Nichols 08-18-2009 09:51 AM

Re: Nik
 
[QUOTE=Leon Robotham;646502]That's cool, aim to get it finished in under 8 minutes. As long as your form is tight your back will be fine. Hips back + big chest with plenty of leg and you'll be golden.[/QUOTE]

My stomach turned over at the 8 min mark, but I am going to go for it. That should be blistering, blue lipe intenisity.

Leon Robotham 08-18-2009 10:00 AM

Re: Nik
 
[QUOTE=Nik Nichols;646522]My stomach turned over at the 8 min mark, but I am going to go for it. That should be blistering, blue lipe intenisity.[/QUOTE]

Yep, it was intention was for the original wod to be sub 5. That is the 15,12,9 version @ 1.5 pood. Sub 8 for 21 is more than reasonable me thinks. You'll be fine. Solid form on the swings, all unbroken of course, nice and steady on the burpees and the same for the dips. Go hard mate.

Nik Nichols 08-18-2009 10:57 AM

Re: Nik
 
Push Press 1-1-1-1-1-1-1 reps.

warm up was a mish mash. GHD situps squats pullups exc 30 reps all. oh the pullups were 30 c2b in a row, just to see If I could today.

WOD
1. 170lbs
2. 170lbs
3. 175lbs
4. 175lbs
5. 180lbs
6. 185lbs
7. 190lbs

then the CFNEE ''Welcome''
21-15-9
Swings 2 1.5 pood(50lbs)
Burpees
Ring Dips

time 7:18

Knowing I had to beat 8 min. was a huge push. I didn't look at the clock, but I knew I had to go hard to beat it. I went hard all sets unbroken except the ring dips. They were death, I got wore out, I wanted to keep going for intensity, but could barely get more then a few at a time, took two breaths and went again. Faster then the ''3,2,1, go break time.''

Thank you Leon!!

Oh and that is the most I ever PPed. Great day, I'm on a high!!


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