Nik
 

I've been doing crossfit for about 2 weeks, I thought FGB should be the start of the log, i will post the results after lunch.

I'm 41years old, 5ft 7in, 165 lbs.

Re: Nik
 

CFWU WOD Fight gone bad
wb(with 16lbs,all we could come up with)30,15,15
sdhp @75lbs 15,15,9
box jumps 30,15,11
push press@75lbs 15,15,10
squat thrusts sub for rowing
total 195

This was my first ''Fight gone bad'' I'm new to cross fit, 2 weeks so far, I'm loveing it!! I am doing this for fitness and family.

Re: Nik
 

CFWU,WOD

3 rounds for time of:
Run 800 meters
15 Kettlebell swing (only bell I have), 21 reps
75 pound Thruster, 21 reps
21 Pull-ups

time 29:22

My back is a little sore from the sumo high pulls from wednessday. and the 15 pound kettel bell is the only one i have, so i had to scale it back.At 41years old I'm wondering if I have met my limit, I have been doing crossfit for going on 3 weeks and I'm giveing it my all. I guess I'm just tired.

Re: Nik
 

ok, couldn't work out this weekend, that is likley not going to change, so i did sundays workout today(monday)

5rounds of max bench at my body weight (165)
max pullups (kiping)

bench/pullup(kiping)
15/21
11/14
6/19
10/14
10/17
Not bad, I'm happy with it.

Re: Nik
 

OK CFWU, WOD
Shoulder press 1-1-1-1-1 reps105, 115,125,125, 125
Push press 3-3-3-3-3 reps125,135,140,145,150
Push Jerk 5-5-5-5-5 reps125,130, 135,140, 140
I'm liking the push press, I'm working on form on the push jerks. This is my 3rd week Cross fit.

Re: Nik
 

CFWU, WOD
5rounds
dead lift (15reps)135,115,115,115,115
hangover cleans(15reps)105,95,85,85,85,
frunt squats(9reps)105,85,85,85,85
push jerkes(6reps)135,105,85,85,85,

time 31:43

This one was tough, this was my first overhand cleans, second time to push jerks, i really like the jerkes, the cleans are scarry.

Re: Nik
 

CFWUish, dead hang pullups to 10ish the rest were kips,
14rounds +11ea

THEN we did the Filthy 50

50 box jumps (M:24"/W:20")
50 jumping pull-ups
50 kettlebell swings (M:35#/W:25#)
50 walking lunge steps
50 knees to elbows
50 push press (M:45#/W:33#)
50 back extensions
50 wall balls (M:20#/W:14#)
50 burpees
50 tuck jumps.

TAKE that.LOL


I don't know if i will be able to do the WOD till monday, I plan on running and some bodyweight exercises till mon.

Re: Nik
 

Ok so i didn't do anything this weekend, so on the rest day, i did ''Fran'' 21,15,9 thrusters/pullups, three rounds, did it in 6:54. Almost to easy, oh yea, all pull ups were dead hang.

Re: Nik
 

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

pullups in 5:42
pushups in 9:34
situps in 13:04
squats 16:53
total in 16:53

looking for more.

Re: Nik
 

Back squat, 1 rep max was 275, up from last time.
Shoulder Press, 1 rep was 125, same, shoulders are a tough on for me
Deadlift, 1 rep was 300 same as last time because it is all the weight i have.

total is 700lbs and gaining.

Re: Nik
 

500 meter row*
25 Knees to elbows
25 Power snatch, 75 lbs
25 Knees to elbows
25 Power snatch, 75 lbs
500 meter row*

*No rower? Sub 400 meter runs.

so far todays workout, I wont work out this weekend, and i will probably do this workout later today to make sure i earn the weekend off.

Re: Nik
 

Welcome! :welcome:

Looks like you've had the kool-aid... keep up the great work!

BTW, kudos for starting up with FGB. That one's a real butt-kicker :)

Re: Nik
 

thanks Danielle, It is tough somtimes, the vote of confidence is greatly appreaciated!!

Re: Nik
 

so on top of the workout i did this morning, i did this one also
AMRAP, 20 minutes:
7 Pull-ups
7 Box Jumps, 24" box
7 Burpees

the first time i did this with a couple of guys who are newer than me and wanted to scale it to 10 min. so we did.

Then Brady who showed crossfit to me was miffed that i did the workout with out him made me feel guilty so i did another 20 mins, so i did this one twice and the power snach once. I think I'm done for the day.

Re: Nik
 

Four rounds for time of:
Run 400 meters
50 Squats

as posted, 11:47 not completly sure on the milage, but pretty dang close.

Re: Nik
 

did yesterdays work out again because Brady and Jerad needed to do it, so I did it again, then did saturdays workout,
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
subbed 2for 1 pullups and dips fpr muscle ups, total of 6 rounds and lunges. Brutal!!!

Re: Nik
 

[QUOTE=Nik Nichols;349865]Four rounds for time of:
Run 400 meters
50 Squats

as posted, 11:47 not completly sure on the milage, but pretty dang close.[/QUOTE]

Dang! Nice work! Was this on a treadmill or outside? I hate using the treadmill because I feel like the seconds used to get from 0 to running speed are hurting my time!!

Re: Nik
 

[QUOTE=Danielle Benford;350909]Dang! Nice work! Was this on a treadmill or outside? I hate using the treadmill because I feel like the seconds used to get from 0 to running speed are hurting my time!![/QUOTE]

out side, I'm with you on tread mills.

Re: Nik
 

Deadlift 5-5-5-5-5 reps

1. 235

2. 235

3.245

4.245

5.245

This was for you uncle Richard, see you then.

Re: Nik
 

Second workout from crossfit one world
800 m run
35 shoulder press (M:75#/W:50#)
35 knees - elbows
35 push ups
800 m run


time 12:28 For uncle Richard

Re: Nik
 

Two work outs in one day? Excellent! :notworth:

Re: Nik
 

[QUOTE=Danielle Benford;351838]Two work outs in one day? Excellent! :notworth:[/QUOTE]

HAHA, yea, I'm paying for it now though, I am sore. But I can't wait for todays!!

Re: Nik
 

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

5sets+push ups,

I did my first set of dips on a rope with loops tied in each end and it was draped over forklift blades, only did one set like that, did the other sets on the forklift blades.

Re: Nik
 

800m run
50 sit ups
50 back extensions
800mrun
50 sit ups
50 back extensions
800m run
50 sit ups
50 back extensions
800m run

time 18:30

Re: Nik
 

been sick, last workout was sat. did the WOD
"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

time 5:40

not bad, i felt week though.

Re: Nik
 

How's your Uncle?

Re: Nik
 

Well, thanks for all the responses. But He died. i don't know what to say or do really. He died this morning at 11:15 or so. He made the move to denver ok and my dad came home tuesday and it all seemed good. They were asking my dad about my uncles house being wheelchair accesable and such, so it seemed like he was going to recover. Well he coded whatever that means and died. So i did anothe ''fran'' in his honor. 6:00 even after doing 5:40 this morning. That is all, soory.

Re: Nik
 

[QUOTE=Danielle Benford;357777]How's your Uncle?[/QUOTE]

He didn't make it, thanks for asking. i will post about it more later.

Re: Nik
 

[QUOTE=Nik Nichols;357863]He didn't make it, thanks for asking. i will post about it more later.[/QUOTE]

Wow, I am really sorry to hear that :( My condolences to you and your family. If you need anyone to talk to, I am a good listener (or reader if via e-mail). I am sorry for your loss :(

Re: Nik
 

Thanks Danielle, kind of just zoning now, I got to get things sorted out to go to Colorado this weekend for the funeral.

Re: Nik
 

WOD CFWU


Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

6:15 for Jeremy

Re: Nik
 

Good job on keeping up with your workouts. Hope you are doing ok!! :confused:

Re: Nik
 

So, get back from Colorado and what do I find...


AMRAP 20 minutes:
7 Knees to elbows
7 Push-ups
7 Hang power snatch, 75 lbs

total 12rounds and one set of the knees to elbows.

Oh, man that was tough!!

Re: Nik
 

Tabata* your weakness

Rest 4 minutes

Tabata* your strength
I did over head squats @ 75lbs

reps 10,8,6,5,6,5,5

then I strapped a 25lbs plate to by back and did pullups(total weight @190lbs ish)
reps 8,7,6,5,5,4,4,2,2

I had plenty of attempts at pull ups but didn't get all the way up.

my score was a wapping 7!!

Re: Nik
 

50 Medicine ball cleans
50 Ring dips
50 Wall balls
50 Pull-ups

instead of medicine ball cleans, i did the bar(45lbs)
no rings so subbed regular dips

I did them all in a row I didn't break it up.

Time was 14:22

Re: Nik
 

Deadlift 5-5-5-5-5 reps

1. 235lbs
2. 245lbs
3. 245lbs
4. 235lbs 1rep, 225lbs 4reps
5. 235lbs

Wow, tough going, I thought i could do more because I maxed at 300lbs. But 5 reps compared to 1 is a big difference!!

Re: Nik
 

[QUOTE=Nik Nichols;365999]Deadlift 5-5-5-5-5 reps

1. 235lbs
2. 245lbs
3. 245lbs
4. 235lbs 1rep, 225lbs 4reps
5. 235lbs

Wow, tough going, I thought i could do more because I maxed at 300lbs. But 5 reps compared to 1 is a big difference!![/QUOTE]

5 reps compared to 1 IS a big difference... but geeze, nice job regardless! I could only dream of DL 235lbs!!! My max is 165.... for now!

Re: Nik
 

[QUOTE=Danielle Benford;366489]5 reps compared to 1 IS a big difference... but geeze, nice job regardless! I could only dream of DL 235lbs!!! My max is 165.... for now![/QUOTE]

Thanks, but 165 is nothing to sneeze about, I'm workingout with a couple of guys who are really struggeling with squat form and cant really deadlift safely yet. So 165 is tough enough.

Re: Nik
 

WOD, “Angie”



For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

I couldnt do muscle ups so subbed this instead with a 10lb weight on my back.

time was 20:42

Re: Nik
 

100 sdhp 50lbs
21 Thruster, 85 lbs (guys)/55 lbs (gals)
15 Pull-ups

75sdhp 50lbs
18 Thruster, 85 lbs (guys)/55 lbs (gals)
12 Pull-ups

50sdhp 50lbs
15 Thruster, 85 lbs (guys)/55 lbs (gals)
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to


First set was 5:55 min.

second set 5:22

third set 4:07