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

Nik Nichols 06-24-2011 08:32 AM

Re: Nik
 
10:00 break
30 reps all
GHDs
Back ext
abmatt situps with 40lbs DB over head( hard today)
OHS with bar ( quads a bit burny)

Scott Jenkins 06-24-2011 09:40 AM

Re: Nik
 
[QUOTE=Nik Nichols;952644]I was thinking the same on the workout today. But I can see myself doing it because it is the easire of the two also. I just needed some back up on it.

Yea, I was supeised on the HSPUs, I played with it a few times and then I'd just kick up and go, it was really great, I was worried about them becasue the other day I was dieing on them.

You leave for Turkey tonight?[/QUOTE]

Yeah I immediately 60k Grace style when I see the workout, it makes it faster and you can always go to squat cleans when you get tired if needed towards the end.

Off in the morning about 6am so should be there to start drinking and eating by tomorrow afternoon. All inclusive Nik, which is such a bargain for me as I eat and drink sooo much :evilsmile

Nik Nichols 06-24-2011 11:26 AM

Re: Nik
 
[QUOTE=Scott Jenkins;952693]Yeah I immediately 60k Grace style when I see the workout, it makes it faster and you can always go to squat cleans when you get tired if needed towards the end.

Off in the morning about 6am so should be there to start drinking and eating by tomorrow afternoon. All inclusive Nik, which is such a bargain for me as I eat and drink sooo much :evilsmile[/QUOTE]

I hope you have fun and you put mister Willams to work on the hspus.

Nik Nichols 06-24-2011 11:28 AM

Re: Nik
 
Friday 110624
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

135lbs(61k) Power cleans

Time 17:34

Fun one, Last run was great, I was able to push into it after I got my legs together.

Scott Jenkins 06-24-2011 01:22 PM

Re: Nik
 
[QUOTE=Nik Nichols;952737]Friday 110624
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

135lbs(61k) Power cleans

Time 17:34

Fun one, Last run was great, I was able to push into it after I got my legs together.[/QUOTE]

Fine work Nik, that was definately a fun one.

HSPU's is actually one thing Mr Williams can match me on, for the first 15 anyways, he's shoulders get all tired after that, haha.

Glad to see no mention of the back and have a great two weeks.

Nik Nichols 06-24-2011 01:26 PM

Re: Nik
 
[QUOTE=Scott Jenkins;952778]Fine work Nik, that was definately a fun one.

HSPU's is actually one thing Mr Williams can match me on, for the first 15 anyways, he's shoulders get all tired after that, haha.

Glad to see no mention of the back and have a great two weeks.[/QUOTE]

Will do, My back is getting better, but still a bit sore, the workout didn't bother it. Still have to milk it for a wile.

Nik Nichols 06-24-2011 01:27 PM

Re: Nik
 
3:00 break
squats.

135
185
205
225lbs

all for 3 reps.

I didn't go heavy, I just wanted to burn off some stress and test my back a little.

Nik Nichols 06-25-2011 08:18 AM

Re: Nik
 
Saturday 110625
For time:
Run 800 meters
30 Muscle-ups
Run 800 meters

time 13:36
Runs wer mapped out on line for a 400m I ran it twice, but I don't trust the online maps, it ''felt'' right.

MUs with rings in a tree out side. Good workout
Done at home with Martin

Then Cathy sprayed me with the garden hose for a cool down. I think she liked it to much.

Nik Nichols 06-25-2011 06:42 PM

Re: Nik
 
Looks like I will be doing tomorrows at home too, I have a small bar and some lod steel weights but when I say small bar I mean SMALL bar. From plat to plate is 36 inches, so I will warm up and see how it goes.

Any suggestions on weather I should squat or power snach?

Nik Nichols 06-26-2011 08:36 AM

Re: Nik
 
Sunday 110626
For time:
Run 800 meters
Snatch, 30 reps
Run 800 meters

Power snaches
time 8:19, weight 85lbs with the small bar at home and running through my yard for two ''400m'' loops.

Should have gone heavier, reps were 15/6/5/4, just breathy not really heavy.

Ernie Guevara 06-26-2011 09:56 AM

Re: Nik
 
Great job on the three running wods nik!!! Which one did you find the toughest? I'm gonna do the one the clean jerks today. I've been feeling a bit congested lately so haven't wodded. You resting tomorrow?

Nik Nichols 06-27-2011 07:00 AM

Re: Nik
 
[QUOTE=Ernie Guevara;953229]Great job on the three running wods nik!!! Which one did you find the toughest? I'm gonna do the one the clean jerks today. I've been feeling a bit congested lately so haven't wodded. You resting tomorrow?[/QUOTE]

I think that one(clean and jerk) ther rest were easier, I mean MUs are body weight, and I did the snaches to light really. I could have, should have gone a bit heavier, but it was a good burner with the 85lbs.

Dustin Standel 06-27-2011 07:10 AM

Re: Nik
 
Nice work. I injured my rotator cuff doing muscle ups 1-1/2 years ago. My right arm slipped out from under my shoulder and I tried to jerk and catch it. 6 months to get back to anything resembling a dip on rings. I still can't imagine doing 30 at a time.

Nik Nichols 06-27-2011 07:24 AM

Re: Nik
 
[QUOTE=Dustin Standel;953524]Nice work. I injured my rotator cuff doing muscle ups 1-1/2 years ago. My right arm slipped out from under my shoulder and I tried to jerk and catch it. 6 months to get back to anything resembling a dip on rings. I still can't imagine doing 30 at a time.[/QUOTE]

Man, Sorry to hear that, so you are still getting past the injury? What are you doing for training now? Do you have a log?

Edit, I saw you have a log at the bottom of your post, I will check it out in a bit. Mean wile, what is your training now?

Dustin Standel 06-27-2011 11:38 AM

Re: Nik
 
[QUOTE=Nik Nichols;953532]Man, Sorry to hear that, so you are still getting past the injury? What are you doing for training now? Do you have a log?

Edit, I saw you have a log at the bottom of your post, I will check it out in a bit. Mean wile, what is your training now?[/QUOTE]

I'm back in CrossFit at CrossFit Groton. I'm getting to the point of doing more and more WODs RX. Still slow. Of course some of the time I missed was also due to military commitments.

Nik Nichols 06-27-2011 12:28 PM

Re: Nik
 
lunch two 800m runs.

I did the runs from yesterday with Brady. He was making up the snach workout.

Nik Nichols 06-27-2011 12:30 PM

Re: Nik
 
[QUOTE=Dustin Standel;953651]I'm back in CrossFit at CrossFit Groton. I'm getting to the point of doing more and more WODs RX. Still slow. Of course some of the time I missed was also due to military commitments.[/QUOTE]

Cool ,I saw you were/are? 14 years in the Navy, I did 4 years on the Roosevelt and and the America which was decommed after I left her. Keep at the workous Rxd you will get stronger and faster.

Nik Nichols 06-27-2011 02:08 PM

Re: Nik
 
3:00 break

cooked sausage, my stomach won the battle over the choice to strech or cook and eat. Exciting for a rest day, NO?

Jesse Emers 06-27-2011 07:06 PM

Re: Nik
 
Youve been doing a whole lot of running lately Nik! Nice work. Good rest day activity too!

Dustin Standel 06-27-2011 07:43 PM

Re: Nik
 
14 years and still on Active Duty.

Nik Nichols 06-28-2011 08:36 AM

Re: Nik
 
A.M. warm up
30 reps all
GHDs
back ext
abmatt situps with 40lbs DB over head
wide grip C2B deadhang pullups 10/10/5/5
OHSs with bar
pushups

Nik Nichols 06-28-2011 08:38 AM

Re: Nik
 
10:00 break
back squats
3 reps all
145lbs
165lbs
195lbs
235lbs
265lbs
300lbs(136k)last rep kind of ugly, but knees stayed out. It felt like my rear went up a bit first on last rep.

Ernie Guevara 06-28-2011 09:01 AM

Re: Nik
 
[QUOTE=Nik Nichols;954111]10:00 break
back squats
3 reps all
145lbs
165lbs
195lbs
235lbs
265lbs
300lbs(136k)last rep kind of ugly, but knees stayed out. It felt like my rear went up a bit first on last rep.[/QUOTE]

Great work nik! You got those heavy backsquats down packed!!

Milton Brisson 06-28-2011 09:42 AM

Re: Nik
 
[QUOTE=Nik Nichols;954110]A.M. warm up
...wide grip C2B deadhang pullups 10/10/5/5...[/QUOTE]

[QUOTE=Nik Nichols;954111]10:00 break
back squats
3 reps all...300lbs(136k)last rep kind of ugly, but knees stayed out. It felt like my rear went up a bit first on last rep.[/QUOTE]

Man, you get a lot of volume in each day!

The dead hang C2B's are impressive! The back squats 2 hours later, more impressive!

I am trying to get a picture of how you are set up, I am guessing that you run a farm (or something like that...) and you have a home gym set up that you hit when ever you have a free millisecond!?

Nice job all around!

Nik Nichols 06-28-2011 10:04 AM

Re: Nik
 
[QUOTE=Ernie Guevara;954119]Great work nik! You got those heavy backsquats down packed!![/QUOTE]

Trying, those deadlifts from last week set me back. last week or the week befor I hit 315 for 2 reps. I have just built back up to that range. I really like squats. I put it infrot of alot of stuff I NEED to do right now.

Nik Nichols 06-28-2011 10:07 AM

Re: Nik
 
[QUOTE=Milton Brisson;954143]Man, you get a lot of volume in each day!

The dead hang C2B's are impressive! The back squats 2 hours later, more impressive!

I am trying to get a picture of how you are set up, I am guessing that you run a farm (or something like that...) and you have a home gym set up that you hit when ever you have a free millisecond!?

Nice job all around![/QUOTE]

Thanks, you are close. I do have a really small farm. But I work a ''9to5''(8:30 to 5:30) I have a key and come in early and do the A.M. warmup . and we get 2 15min break and 1 hour lunch. We have a really basic ''home ''gym we have built here. So you are right, every break I try to do something.

Lunch will be the mainpage, then 3:00 will be push press today.

Nik Nichols 06-28-2011 11:34 AM

Re: Nik
 
Tuesday 110628
Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups

8rounds 2 HSPUs

Good workout
On the HSPUs I was able to get no less the 4reps to start. First round unbroken, the, like I said, 4 or more to start then what ever I cound get to finish, mostle singles.

Pullups good, I'd hit not less then 4 reps, but mostly 6 to start the fast singles and doubles.

On the HSPUs I'd hit cole to fatigue and have to rest for a bit befor I'd go again, but there was nothing I could do, fatigue is fatigue. I had 4 misses.

Nik Nichols 06-28-2011 01:42 PM

Re: Nik
 
3:00 break

More pullups.

on the min deadhang pullups with 53lbs KB

3/3/3/3/3/2/2/2/2/2

Three reps was not happening all the way after the L pullups today.

Nik Nichols 06-28-2011 02:28 PM

Re: Nik
 
i forgot to post as part of the 3:00 break 1 800m run, not timed.

Dustin Standel 06-28-2011 04:14 PM

Re: Nik
 
Thats hardcore.

My lats would be burning up if I did that many pullups!

Jesse Emers 06-28-2011 04:15 PM

Re: Nik
 
Nice work on the AMRAP Nik. I can't believe you did another 800m run. You haven't gotten enough of those yet?

Nik Nichols 06-29-2011 06:57 AM

Re: Nik
 
[QUOTE=Jesse Emers;954300]Nice work on the AMRAP Nik. I can't believe you did another 800m run. You haven't gotten enough of those yet?[/QUOTE]

Thanks, I was/am real happy with the HSPUs yesterday. Those 800m are good to me right now. Brady asked if i wanted to ''jog'' one so off we go, and after the forst 100m or so, I though''this is feeling good, I'm going to push into this.'' so it became a sprint.

Nik Nichols 06-29-2011 06:58 AM

Re: Nik
 
A.M. warm up
30 reps all
GHDs
Back ext
ab rollouts
pushups
OHS with bar

Ernie Guevara 06-29-2011 08:05 AM

Re: Nik
 
Is the body feeling ready for the filthy fifty nik?! I'll do it tonight if I don't go to my friends gym.

Nik Nichols 06-29-2011 08:41 AM

Re: Nik
 
[QUOTE=Ernie Guevara;954556]Is the body feeling ready for the filthy fifty nik?! I'll do it tonight if I don't go to my friends gym.[/QUOTE]

Yea, I expect it will be ok. The whole workout the only thing I see is wall ball, I hate it, so that will be my focus.

Nik Nichols 06-29-2011 08:41 AM

Re: Nik
 
10:00 break

a few min hip streches and equipment prep for the ''50''

Nik Nichols 06-29-2011 12:10 PM

Re: Nik
 
Wednesday 110629
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

time 29:00
Box jumps ok, KB swing unbroken, lunges are lunges, K2E were in sets of 10ish with quick turnover, Push press I never put the bar down but rested for a quick breath in rack position, Back ext unbroken but painfull.

Wall ball SUCKED and I hated it everyone.
Burpees painfully slow and broken

DUs 30/20

Nik Nichols 06-29-2011 01:41 PM

Re: Nik
 
3:00 break
No 3:00 break, I had to work through.

Jesse Emers 06-29-2011 04:23 PM

Re: Nik
 
Nice work Nik. Whats your pr for the filthy fifty? I personally think this is one of the most poorly designed workouts but I still do it anyway, haha. Actually I dont think it was 'designed' at all. It probably came out of some random hopper years ago and stuck on mainpage.

Nik Nichols 06-30-2011 05:54 AM

Re: Nik
 
[QUOTE=Jesse Emers;954820]Nice work Nik. Whats your pr for the filthy fifty? I personally think this is one of the most poorly designed workouts but I still do it anyway, haha. Actually I dont think it was 'designed' at all. It probably came out of some random hopper years ago and stuck on mainpage.[/QUOTE]

I couldn't find my pr and really don't care on this workout.

I agree with you 100% that is desighned badly. But I have issue with wallball anyway, so I would hate this workout. Those burppes were death. I gassed out at the wallball and burpees, up untill then i was going pretty strong.


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