Re: Nik
 

[QUOTE=Richard Macaulay;449359]Thanks for email mate, that is freaking awesome.

So apart from corrections (adding in dates etc) i dont really need to add in anything else?

Ricky[/QUOTE]

No it looked good except the corrections, gym name, schools ect. hurry up and send it on!!

Re: Nik
 

CFWU witg 25lbs x3

Push jerk 1-1-1-1-1-1-1 reps

1. 125lbs
2. 135lbs
3. 155lbs
4. 175lbs
5. 185lbs
6. 195lbs Failed 3 attempts
7. 190lbs

Man that was fun. i was looking for the one I couldn't do, 195 was to much, a little more skill and I'll get it. I know I got a workout from it!!

Oh and the 7th rep at 190 was really ugly!!

Re: Nik
 

I want MAN shoulders! Damn NIK! Good job.

Re: Nik
 

[QUOTE=Vanessa Pierce;449550]I want MAN shoulders! Damn NIK! Good job.[/QUOTE]

Thank you Vanessa!! I really had fun with it, I wanted to fail, I wanted to push past what I could do!!

Re: Nik
 

at 8:00am i did a 4min plank hold like a dummy.

at 10:00 I did some shoulder presses because i need the practice.

1set of 5 85lbs
3x5 at 95lbs

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

5 rounds, Vnessa you are the KING

1. 25pullups
2. 17pullups
3. 18pullups
4. 15pullups
5. 10pullups
total 85pullups and a mile and a halfe.

Man i was winded!!!

Re: Nik
 

No way am I the King. You did WAY more pullups and you ran an extra 100 meters every round. You rocked it!

Re: Nik
 

[QUOTE=Vanessa Pierce;450603]No way am I the King. You did WAY more pullups and you ran an extra 100 meters every round. You rocked it![/QUOTE]

I will thank you when I can breath again!!

Re: Nik
 

[QUOTE=Nik Nichols;450607]I will thank you when I can breath again!![/QUOTE]

Try having an argument with a 'Busy Body' PT on the 15 minute mark, I just ended up waving her away. :eek:

Re: Nik
 

[QUOTE=Nik Nichols;450601]at 8:00am i did a 4min plank hold like a dummy.

at 10:00 I did some shoulder presses because i need the practice.

1set of 5 85lbs
3x5 at 95lbs

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

5 rounds, Vnessa you are the KING

1. 25pullups
2. 17pullups
3. 18pullups
4. 15pullups
5. 10pullups
total 85pullups and a mile and a halfe.

Man i was winded!!![/QUOTE]

Nice job with all your pull-ups AND plank!!! :highfive:

5 minutes next time??? :)

Re: Nik
 

[QUOTE=Carla Tremblay;450772]Nice job with all your pull-ups AND plank!!! :highfive:

5 minutes next time??? :)[/QUOTE]

You owe me 5:00

Re: Nik
 

''Active rest''

2set 10 ghd's

CFWU x3 with 25lbs on situps and back ext

Ok I wanted to do some form work so I went light and high reps. I was working on form and muscle memory.

dead lift 3x10 with 135
squat cleans 3x10 with 85lbs
push jerkes 3x10 with 85lbs

it all felt pretty good, glad to get a chance to get some form work. I need the skill work.

Re: Nik
 

[QUOTE=Nik Nichols;451538]You owe me 5:00[/QUOTE]

Okay, I'll try this weekend... Getting nervous!! ;)

Re: Nik
 

[QUOTE=Nik Nichols;451538]You owe me 5:00[/QUOTE]

You owe me 5.30 :D

Re: Nik
 

[QUOTE=Scott Jenkins;452252]You owe me 5.30 :D[/QUOTE]

Yea I just saw that, it made me spit my tea!!! You have to give me the weekend at least to recover, my ab are tore up!! Planks are hard and long, how does 5:00min seem so long!?!?!

Re: Nik
 

[QUOTE=Carla Tremblay;452058]Okay, I'll try this weekend... Getting nervous!! ;)[/QUOTE]

Good luck, as you can see Scott has us both beat!!I'll be rooting(praying)for you!!!

Re: Nik
 

Hi Nik! Doing the 5k today?

Holy mother of GAWD it's cold outside! I am going to try it this afternoon. I'm hoping it will warm up a little!!!!

Okay, I am going to have to get me some plank action too.....

Re: Nik
 

[QUOTE=Nik Nichols;452255]Yea I just saw that, it made me spit my tea!!! You have to give me the weekend at least to recover, my ab are tore up!! Planks are hard and long, how does 5:00min seem so long!?!?![/QUOTE]

Yes it was horrible Nik, used a big clock to monitor time and that second hand moved so slowly.

You hitting the 5k run today?

Re: Nik
 

[QUOTE=Scott Jenkins;452263]Yes it was horrible Nik, used a big clock to monitor time and that second hand moved so slowly.

You hitting the 5k run today?[/QUOTE]

Rea, if I can get away, It is just above freezing today so it should be interesting!!

Re: Nik
 

[QUOTE=Vanessa Pierce;452257]Hi Nik! Doing the 5k today?

Holy mother of GAWD it's cold outside! I am going to try it this afternoon. I'm hoping it will warm up a little!!!!

Okay, I am going to have to get me some plank action too.....[/QUOTE]

Yea, If i can get out, I don't mind the cold so much but the breathing in it is what kills me.

Re: Nik
 

[QUOTE=Nik Nichols;452272]Rea, if I can get away, It is just above freezing today so it should be interesting!![/QUOTE]

Temperatures good here, but we got a very strong wind which even though my 5k run is a big circle, that wind will always be in my face!!

Re: Nik
 

[QUOTE=Scott Jenkins;452275]Temperatures good here, but we got a very strong wind which even though my 5k run is a big circle, that wind will always be in my face!![/QUOTE]

Yea, I had a head wind on Nicole, Man that sucked. Good luck!!

Re: Nik
 

WooHoooo!!

5K

Time was 24:57!

Last time was 26:35

time befor was 27:17

I felt great on the run!! The cold helped me greatly, i can run in the cold!!!
By left hand hurt and almost went numb from the cold, but no big deal. What a great run regardless the time!!

Vanessa, go run, you will warm up real quick, but wear gloves, my hands were cold, but that was it, shorts and a T shirt.

Re: Nik
 

CFWU x3 with 25lbs
Clean and Jerk 1-1-1-1-1-1-1 reps

1. 125lbs
2. 135lbs
3. 145lbs
4. 155lbs
5. 160lbs
6. 165lbs
7. 170lbs

Re: Nik
 

Hi Nik!
Congrats on the run PR!
How were the C&J's?

Re: Nik
 

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

time24:17

used a 40lbs dumnbell for KB

Re: Nik
 

[QUOTE=Vanessa Pierce;453121]Hi Nik!
Congrats on the run PR!
How were the C&J's?[/QUOTE]

Thanks the run was great, did you run?

The C&J's were good, all the clean work lately buint some confidence. I was a little distracted, my familly was with me, my 13yo was working out too, my 2 year old was doing some lifting too. good fun.

Re: Nik
 

Nice C&J's, especially with little ones running around. It's bad enough trying to confidently drop under the bar when you're worried about bailing for your own safety, when there's someone else to keep an eye on, it's hard to manufacture the necessary intensity and focus. Good show.

Re: Nik
 

You get my PM Nik?

Ricky

Re: Nik
 

[QUOTE=Nik Nichols;453768]Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

time24:17

used a 40lbs dumnbell for KB[/QUOTE]

Nice work Nik, you lucky rope owner!!!

Re: Nik
 

[QUOTE=Patrick Haskell;453810]Nice C&J's, especially with little ones running around. It's bad enough trying to confidently drop under the bar when you're worried about bailing for your own safety, when there's someone else to keep an eye on, it's hard to manufacture the necessary intensity and focus. Good show.[/QUOTE]


Yea, I may have done more, or at least focused more, but it was good to have them there, it was fun. You should have see my 2 year old doing situps!!



[QUOTE=Scott Jenkins;454132]Nice work Nik, you lucky rope owner!!![/QUOTE]

we braded our own.

Re: Nik
 

Oh, So glad for the rest day!!

I had to crossfit a goat yesterday. My wife raises them, she just got another one jesterday. I had to carry it about 100yards (farmers walk?) to get it in the fence. Goats are heavy!!

Thank you crossfit for making my goat handeling easier!!

Re: Nik
 

[QUOTE=Nik Nichols;454226]Oh, So glad for the rest day!!

I had to crossfit a goat yesterday. My wife raises them, she just got another one jesterday. I had to carry it about 100yards (farmers walk?) to get it in the fence. Goats are heavy!!

Thank you crossfit for making my goat handeling easier!![/QUOTE]

:rofl:...see, CF saves the day again!

Nice time on that WOD yesterday! Ugh....that rope climb...ugh

Re: Nik
 

[QUOTE=Vanessa Pierce;454228]:rofl:...see, CF saves the day again!

Nice time on that WOD yesterday! Ugh....that rope climb...ugh[/QUOTE]

Lunges!!!UGH

Re: Nik
 

7:00 hand stand pushup work. Still working for good ones, all though the first set was good, they are slowly starting to get a little better.

Re: Nik
 

Also did 3sets 20 back ext. with 25lbs
3sets 10 ghd situps.

That's what's for breakfast!!

Re: Nik
 

[QUOTE=Nik Nichols;455142]Also did 3sets 20 back ext. with 25lbs
3sets 10 ghd situps.

That's what's for breakfast!![/QUOTE]

Lol great work bro!!

Thanks for your help, i PM'd you.

Ricky

Re: Nik
 

Nice core work, Nik. I know how much you loooooove GHD situps. :D

Re: Nik
 

[QUOTE=Richard Macaulay;455177]Lol great work bro!!

Thanks for your help, i PM'd you.

Ricky[/QUOTE] Got it, I should have a small list today and will continue to send them when I find them.

[QUOTE=Vanessa Pierce;455179]Nice core work, Nik. I know how much you loooooove GHD situps. :D[/QUOTE]

Na, I don't hate them, just want your 50rep!!LOL

I guess I will be chaseing Scott J's lynne rep ''challenge''!!

Re: Nik
 

CFWUx3 situps with 25lbs, back ext 30lbs

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups
body weigh 165lbs

1.bp 14, pu27
2. 11 25
3. 8 24
4. 11 28
5. 8 21

total reps 177

Re: Nik
 

Whoop! Good workout!