Re: Nik
 

[QUOTE=Nik Nichols;414766]CFWUx3 with 25 lbs

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

total 6 sets, with 6reps out of the 7th round


Also did 20 ghds and 3sets of 15 dead hang pullups out side of the warm up.[/QUOTE]

This one sounds tough...was it a killer?

Re: Nik
 

[QUOTE=Vanessa Pierce;414783]This one sounds tough...was it a killer?[/QUOTE]

It was tough wile I was doing it, I'm feeling it now some. It was a push, when I wanted to stop, I had to go for 1 more because I knew if I didn't get all my reps I was done. So I kept going as much as I could.

Re: Nik
 

nice job with today's WOD, Nik! Brutal stuff! I was hoping for 10 rounds too. Ugh!

Re: Nik
 

[QUOTE=Christin Street;414883]nice job with today's WOD, Nik! Brutal stuff! I was hoping for 10 rounds too. Ugh![/QUOTE]

Yea, but you got 8 round plus, that is tough enough.

Re: Nik
 

Ok Ricky and all others who want the challenge, this is the WOD

5 rounds for time

10ea 165deadlift ( the WOD called for body weight,I'm calling for 165 for everyone, which is my body weight)
10ea 40lbs kettelbell swing (the biggest bar I have or i would have gone bigger)
10ea pullups( I though about weighting them, but I want it to be simple and sub 10 min.)

I will do this at lunck and post time. Good luck!!

Re: Nik
 

Nik, go to the main page, and on the right is the "archives" section. Just click September 2008 from the dropdown menu and The Chief is in there.

PS - kettlebell swings after deadlifts, I hope your lower back is ready for this!

Re: Nik
 

[QUOTE=James Forshaw;415446]Nik, go to the main page, and on the right is the "archives" section. Just click September 2008 from the dropdown menu and The Chief is in there.

PS - kettlebell swings after deadlifts, I hope your lower back is ready for this![/QUOTE]

Oh yea, thanks!!

The WOD is taken fro the hybrid thread on the workout section, i just changed to pullups, plus 40 lbs should be ok. anyway we will see at noon!!:cool:

Re: Nik
 

10:00 core, 50 unanchored situps 25lbs
50 back extensions 25lbs
30 kip pullups

Re: Nik
 

CFWUx3 with the standard 25lbs on sits and back ext.

5 rounds for time

10ea 165deadlift ( the WOD called for body weight,I'm calling for 165 for everyone, which is my body weight)
10ea 40lbs kettelbell swing (the biggest bar I have or i would have gone bigger)
10ea pullups( I though about weighting them, but I want it to be simple and sub 10 min.)

time total 8:24. This was a big one for grip!! My arems are screaming!!

Re: Nik
 

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

first 3 sets with 30lbs weight vest, I droped the vest on 4th and 5th because pullups were barely chin over bar on set 3

1. 3:39
2. 3:37
3. 4:07
4. 3:55
5. 3:38

Re: Nik
 

[QUOTE=Nik Nichols;416423]Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

first 3 sets with 30lbs weight vest, I droped the vest on 4th and 5th because pullups were barely chin over bar on set 3

1. 3:39
2. 3:37
3. 4:07
4. 3:55
5. 3:38[/QUOTE]

Look foreword to trying your WOD mate, i managed the clean and jerk WOD, wasnt easy, but i got through it....ouchie!!

Ricky

Re: Nik
 

CFWU x25lbs.

Weighted pull-ups 1-1-1-1-1-1-1 reps

1. 30lbs
2. 40lbs
3. 55lbs
4. 65lbs
5. 75lbs
6. 85lbs
7. 90lbs(took 3 tries, but got it for a pr!)

Re: Nik
 

[QUOTE=Nik Nichols;417291]CFWU x25lbs.

Weighted pull-ups 1-1-1-1-1-1-1 reps

1. 30lbs
2. 40lbs
3. 55lbs
4. 65lbs
5. 75lbs
6. 85lbs
7. 90lbs(took 3 tries, but got it for a pr!)[/QUOTE]

That is a lot of weight!!! Congrats on your PR!! :pepper:

Re: Nik
 

[QUOTE=Carla Tremblay;417300]That is a lot of weight!!! Congrats on your PR!! :pepper:[/QUOTE]

Thanks!!

and you gave me my first dancing pepper!!

Re: Nik
 

I agree! 90lbs!!!!

Re: Nik
 

Whoa, Nik! Awesome job on the weighted PUs!!

Re: Nik
 

Anyone given you a :broc: ? Nice job!!!!!!

Re: Nik
 

[QUOTE=Camille Lore;417465]Anyone given you a :broc: ? Nice job!!!!!![/QUOTE]

HAHAHA!! Nope, first dancing broc!!Thanks!!

Re: Nik
 

[QUOTE=Christin Street;417321]Whoa, Nik! Awesome job on the weighted PUs!![/QUOTE]

Thanks Christin, I'm just trying to keep up with you!!

Re: Nik
 

CFWU with 25lbs on sits and back ext. x3

Five rounds for time of:
7 Muscle-ups(assisted)
21 Burpees
time 16:15

Re: Nik
 

CFWU with 25lbsx3
"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

time 16:44

Grip was shot!!

Re: Nik
 

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Scaled the deads to 185, we were running 2 bars and 3 guys working out, so that is all we could max both bars out at.


For a warmup, I did 15 situps, 15 back ext's, a couple of pullups, some dips.

Time was 40:42, For Joshua, thanks brother for you service.



The GhDs were a killer, I may not be right ever again

Re: Nik
 

[QUOTE=Nik Nichols;420624]

The GhDs were a killer, I may not be right ever again[/QUOTE]
:rofl:

I think you'll be okay.

Re: Nik
 

[QUOTE=Vanessa Pierce;420638]:rofl:

I think you'll be okay.[/QUOTE]

I think I mutated from the strain, I'm deformed now!!LOL

Re: Nik
 

[QUOTE=Nik Nichols;420624]"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Scaled the deads to 185, we were running 2 bars and 3 guys working out, so that is all we could max both bars out at.


For a warmup, I did 15 situps, 15 back ext's, a couple of pullups, some dips.

Time was 40:42, For Joshua, thanks brother for you service.



The GhDs were a killer, I may not be right ever again[/QUOTE]


Nice work... eww the thought of GHDs right now makes my back cry! Keep up the good work... do a few workouts for me as I am disabled!! haha.

Re: Nik
 

[QUOTE=Danielle Benford;421992]Nice work... eww the thought of GHDs right now makes my back cry! Keep up the good work... do a few workouts for me as I am disabled!! haha.[/QUOTE]

You got it !! Just get better.

Re: Nik
 

So I didn't get to do yesterdays WOD, I am a day behind.

CFWUx2
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

time 21:37

Re: Nik
 

CFWU x3 with 25lbs
Deadlift 3-3-3-3-3 reps

todays last time
1. 245lbs 235lbs
2. 275lbs 265lbs
3.295lbs 270lbs
4. 305lbs(PR!!) 275lbs
5.310lbs(PR but only 1rep) 300lbs

PR!! I only got one rep on set 5, I started to hump my back on second rep so I stoped there. I didn't pull anything or strain, but my form went so I stoped.

Re: Nik
 

Woo Hoo...nice job with the Deads!! COngrats on the PR!:pepper:

Re: Nik
 

[QUOTE=Christin Street;422943]Woo Hoo...nice job with the Deads!! COngrats on the PR!:pepper:[/QUOTE]

Thanks!! I can't wait for the 1 rep max to come arround, I'm looking for 340lbs(all the weight we have)

Re: Nik
 

For time:
115 lb Squat clean, 10 reps
50 GHD Sit-ups
115 lb Squat clean, 8 reps
40 GHD Sit-ups
115 lb Squat clean, 6 reps
30 GHD Sit-ups
115 lb Squat clean, 4 reps
20 GHD Sit-ups
115 lb Squat clean, 2 reps
10 GHD Sit-ups

I couldn't get good squat cleans at 135:mad:

So time was 14:10 as scaled

Re: Nik
 

Nice deadlift pr!

Eh...you'll do 135 next time...better to do it right than do try to use too much weight and hurt yourself.

Re: Nik
 

[QUOTE=Vanessa Pierce;423976]Nice deadlift pr!

Eh...you'll do 135 next time...better to do it right than do try to use too much weight and hurt yourself.[/QUOTE]

Thanks!! My workout partner was yelling for me to get the others, but I knew how it felt, i felt my form slip. But I am glad for what I got!! It is a small gain, but a gain I will take!!:)

Re: Nik
 

CFWU with 25lbs x3
Snatch 1-1-1-1-1-1-1 reps

1. 105lbs
2. 115lbs
3. 125lbs
4. 115lbs
5. 115lbs
6. 115lbs
7. 115lbs

Well this was humbling. I don't know what was up but I just didn't have it. Oh well only room to improve.

Rad 800m for punishment.Ha.

Re: Nik
 

Hell, I did 45! lol
Eh-some days things just don't come together.

Re: Nik
 

[QUOTE=Camille Lore;424911]Hell, I did 45! lol
Eh-some days things just don't come together.[/QUOTE]

Right on, I didn't take a rest day, and it was a skill move doing the snach. I'm in no way making excuses, This is jus a starting point.

Re: Nik
 

[QUOTE=Nik Nichols;425265]Right on, I didn't take a rest day, and it was a skill move doing the snach. I'm in no way making excuses, This is jus a starting point.[/QUOTE]

Snatch is by far my worst exercise. Don't feel bad, it's hard for everyone.

Re: Nik
 

[QUOTE=Charles Bennington;425269]Snatch is by far my worst exercise. Don't feel bad, it's hard for everyone.[/QUOTE]

Thanks man, It was humbling, I guess I need a dose of reality now and then that I am can I say it...human. I choke on the words. Just need to practice more.

Re: Nik
 

[QUOTE=Nik Nichols;425272]Thanks man, It was humbling, I guess I need a dose of reality now and then that I am can I say it...human. I choke on the words. Just need to practice more.[/QUOTE]

I think there is a point at which your skill level actually hits a certain spot where working on snatches is a pleasant and productive feeling workout, I have no idea if that point exists for me!

Re: Nik
 

[QUOTE=Charles Bennington;425287]I think there is a point at which your skill level actually hits a certain spot where working on snatches is a pleasant and productive feeling workout, I have no idea if that point exists for me![/QUOTE]

Yea, snaches just became my early morning a.m. practice workout.