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Nik Nichols 09-19-2008 10:57 AM

Re: Nik
 
[QUOTE=Christin Street;404324]Good luck w/ the run today, Nik! I found it grueling after doing so much strength lately. My time took a hit![/QUOTE]

Thanks Christin,Wewll i did it ok,did a light worm up and got the 5K done 27:17. Back is ok, a little sore, but not bad.

Nik Nichols 09-20-2008 07:59 AM

Re: Nik
 
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( no jump rope, so I did tuck jumps)

time 25:47

Carla Tremblay 09-20-2008 12:30 PM

Re: Nik
 
[QUOTE=Nik Nichols;405051]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( no jump rope, so I did tuck jumps)

time 25:47[/QUOTE]

Great time Nik! This one is a killer!

Vanessa Sisson 09-20-2008 12:34 PM

Re: Nik
 
[QUOTE=Nik Nichols;405051]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( no jump rope, so I did tuck jumps)

time 25:47[/QUOTE]

I agree. Nice time. AND with tuck jumps! I think these must be harder than du's from a cardiovascular standpoint.

Nik Nichols 09-22-2008 11:32 AM

Re: Nik
 
[QUOTE=Carla Tremblay;405235]Great time Nik! This one is a killer![/QUOTE]

[QUOTE=Vanessa Pierce;405238]I agree. Nice time. AND with tuck jumps! I think these must be harder than du's from a cardiovascular standpoint.[/QUOTE]

Thanks to both of you, that WOD was murder!! I was so dead after!! Yea those tuck jumps killed me and my time!!LOL

Nik Nichols 09-22-2008 11:34 AM

Re: Nik
 
"Isabel"

For time:
Snatch 135 pounds, 30 reps


This was the first time doing snatches, so I scaled big time to get the form down, I did 65lbs time 3:50 or so. Like i said I was trying to get form down.It was pretty good, I enjoyed it.

Camille Lore 09-22-2008 04:10 PM

Re: Nik
 
Wow. It's kind of funny for me to think about doing it with 135 lbs. Hardly made it through with 45! I'm impressed. Where did you learn the snatch from?

Nik Nichols 09-23-2008 08:16 AM

Re: Nik
 
pre WOD core work.
3sets of 15 unanchored situps with 25lbs
3sets of 15 back extensions with 25lbs
3sets of 10 GHD's no weight, they are tough enough.

Camile, I learned oly lifting in school, I'm rusty, but I'm pretty flexible so it has been pretty fun to get the dynamic movements again.

Danielle Benford 09-23-2008 10:29 AM

Re: Nik
 
[QUOTE=Nik Nichols;407149]pre WOD core work.
3sets of 15 unanchored situps with 25lbs
3sets of 15 back extensions with 25lbs
3sets of 10 GHD's no weight, they are tough enough.

Camile, I learned oly lifting in school, I'm rusty, but I'm pretty flexible so it has been pretty fun to get the dynamic movements again.[/QUOTE]

Nice job with doing the sit-ups and back extensions weighted. I agree - GHD's are tough enough as is!

Nik Nichols 09-23-2008 11:17 AM

Re: Nik
 
[QUOTE=Danielle Benford;407262]Nice job with doing the sit-ups and back extensions weighted. I agree - GHD's are tough enough as is![/QUOTE]

Thanks Danielle1 I was wondering where you got off to, i haven't ''seen'' you lately.

Nik Nichols 09-23-2008 11:19 AM

Re: Nik
 
CFWU
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups

time was 17:23

Man this was different!! Did anyone else do this one today? It was really different, and supriseing to me. I liked it.

Danielle Benford 09-23-2008 11:39 AM

Re: Nik
 
[QUOTE=Nik Nichols;407307]CFWU
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups

time was 17:23

Man this was different!! Did anyone else do this one today? It was really different, and supriseing to me. I liked it.[/QUOTE]

No - I wanted to, but I don't want to injure my back. Definitely DO want to try it though. I love getting crazy looks at the gym :)

I saw on the main page comments that this had a huge impact on the forearms... where did you feel it most?

Nik Nichols 09-24-2008 06:10 AM

Re: Nik
 
[QUOTE=Danielle Benford;407320]No - I wanted to, but I don't want to injure my back. Definitely DO want to try it though. I love getting crazy looks at the gym :)

I saw on the main page comments that this had a huge impact on the forearms... where did you feel it most?[/QUOTE]

It is a good thing you didn't do this one if you were worried about you back. My back is ok now, a little sore hear and there. This WOD worried me some, I figured if it got painful I would scale or stop. So I went at it slow and deliberate,and it went pretty well.

I used the hook grip after the first set, my forearms were killing me like you read, but the hook grip helped me greatly( Thank you Richard Vanmeerbeek for introduceing me to the hook).

My back all the way up is sore in a good way. Yesterday I felt week and wobbely after the WOD, it was really interesting to do.
I saw alot of people complaining about this one on the main page comments about it being stuped and they weren't going to do it or do somthingelse. I thought it was kind of a wierd WOD but i liked it.

Nik Nichols 09-24-2008 11:09 AM

Re: Nik
 
CFWU x6 weighted with 25lbs

"Nicole"

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

7rounds total
pullups
12
15
15
20
15
15
5(time run out)

Danielle Benford 09-25-2008 05:50 AM

Re: Nik
 
[QUOTE=Nik Nichols;408252]CFWU x6 weighted with 25lbs

"Nicole"

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

7rounds total
pullups
12
15
15
20
15
15
5(time run out)[/QUOTE]

Nice job! I have seen many 7 or 8 rounders that did Nicole as rx'd. Nice work! I like how your number of pull-ups increase half-way through... means you were really pushing it! :highfive:

Nik Nichols 09-25-2008 06:09 AM

Re: Nik
 
[QUOTE=Danielle Benford;408906]Nice job! I have seen many 7 or 8 rounders that did Nicole as rx'd. Nice work! I like how your number of pull-ups increase half-way through... means you were really pushing it! :highfive:[/QUOTE]

Thanks Danielle, I was in in compition with my buddy, so i was going pretty hard. The last set was the best and worst, I could barely run and i knew when I got in that I had seconds till time was up,I thought about letting time run out( like we all do) but I just wanted to get ''one more''LOL

Carla Tremblay 09-25-2008 08:58 AM

Re: Nik
 
[QUOTE=Nik Nichols;408252]CFWU x6 weighted with 25lbs

"Nicole"

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

7rounds total
pullups
12
15
15
20
15
15
5(time run out)[/QUOTE]

Great job Nik!!!! I can't believe your pull-ups INCREASED in the middle! :yikes:

Nik Nichols 09-25-2008 12:19 PM

Re: Nik
 
[QUOTE=Carla Tremblay;409042]Great job Nik!!!! I can't believe your pull-ups INCREASED in the middle! :yikes:[/QUOTE]
Thanks!!
Kipping is my friend, i got a good grip and swing.

Christin Street 09-25-2008 02:15 PM

Re: Nik
 
[quote=Carla Tremblay;409042]Great job Nik!!!! I can't believe your pull-ups INCREASED in the middle! :yikes:[/quote]
:yeahthat: Guess you got warmed up!! Great job Nik!

Nik Nichols 09-25-2008 02:40 PM

Re: Nik
 
[QUOTE=Christin Street;409350]:yeahthat: Guess you got warmed up!! Great job Nik![/QUOTE]

Thanks, I have a good pullup, I guess I'm lucky with that, I never had TO much trouble with them.

It is getting more and better that is the thing.By the way, nice back!!!

Nik Nichols 09-26-2008 07:39 AM

Re: Nik
 
CFWU x 3 weighted
30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
I did 1 muscelup
120 ea pullup and dips

time 13:25

Danielle Benford 09-26-2008 09:03 AM

Re: Nik
 
[QUOTE=Nik Nichols;409865]CFWU x 3 weighted
30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
I did 1 muscelup
120 ea pullup and dips

time 13:25[/QUOTE]

Rock solid time! Same question I asked Nick... did you do 120 straight of each, or did you break them up?

Nik Nichols 09-27-2008 08:40 AM

Re: Nik
 
[QUOTE=Danielle Benford;409934]Rock solid time! Same question I asked Nick... did you do 120 straight of each, or did you break them up?[/QUOTE]

Thanks Danielle!!No, I did 10 pullups tyhen 10 dips back and forth, there is no way I could have done 120 pullups in a row, much less 120 dips!!

Camille Lore 09-27-2008 08:48 AM

Re: Nik
 
Nice job, Nik. Didn't know you had a muscleup. That's awesome.

Nik Nichols 09-27-2008 09:01 AM

Re: Nik
 
CFWUx3Four rounds for time of:
Run 400 meters
50 Squats

total time 12:48

Nik Nichols 09-28-2008 04:27 PM

Re: Nik
 
[QUOTE=Camille Lore;410605]Nice job, Nik. Didn't know you had a muscleup. That's awesome.[/QUOTE]
THANKS
Yea, I got one EVERY now and then, I thing that make 5 total, so it is only in the beginigs.

Nik Nichols 09-28-2008 04:30 PM

Re: Nik
 
CFWUx3 weighted situps and dips 25lbs( Not super awesome incline weighted situps like Christin!!)
Push Jerk 5-5-5-5-5 reps

1. 95lbs
2. 115lbs
3. 135lbs
4. 155lbs
5. 165lbs(body weight when I'm light)

Nik Nichols 09-30-2008 11:14 AM

Re: Nik
 
CFWU with 25lbs
Back Squat 5-5-5-5-5 reps

1. 175lbs
2. 195lbs
3. 215lbs
4. 225lbs
5. 240lbs

Christin Street 09-30-2008 04:48 PM

Re: Nik
 
[quote=Nik Nichols;412952]CFWU with 25lbs
Back Squat 5-5-5-5-5 reps

1. 175lbs
2. 195lbs
3. 215lbs
4. 225lbs
5. 240lbs[/quote]
Yeah, Nik, but you did a super awesome job on the back squat! Is that a PR?:notworth:

Nik Nichols 10-01-2008 07:07 AM

Re: Nik
 
[QUOTE=Christin Street;413238]Yeah, Nik, but you did a super awesome job on the back squat! Is that a PR?:notworth:[/QUOTE]

Thanks Christin!! No no pr on back squats, maybe for a 5 rep max, but I have squated 285lbs max, but 240lbs 5 time way plenty tough.

Richard Macaulay 10-01-2008 07:41 AM

Re: Nik
 
[QUOTE=Nik Nichols;413688]Thanks Christin!! No no pr on back squats, maybe for a 5 rep max, but I have squated 285lbs max, but 240lbs 5 time way plenty tough.[/QUOTE]

Why was there no PR, i think its about time you stepped up you game nichols lol.

Only joshing mate great work!!

Ricky

Nik Nichols 10-01-2008 08:12 AM

Re: Nik
 
[QUOTE=Richard Macaulay;413728]Why was there no PR, i think its about time you stepped up you game nichols lol.

Only joshing mate great work!!

Ricky[/QUOTE]

Right!! I'm going to push harder, I kind of took it light lately, and I don't know what my 5 rep max is, it may be a pr.

Any way, I did a quick set of 50 situps withe 25lbs, 50 back ext with 25lbs.

Richard Macaulay 10-01-2008 08:16 AM

Re: Nik
 
[QUOTE=Nik Nichols;413755]Right!! I'm going to push harder, I kind of took it light lately, and I don't know what my 5 rep max is, it may be a pr.

Any way, I did a quick set of 50 situps withe 25lbs, 50 back ext with 25lbs.[/QUOTE]

You should have used mroe weight on sit ups etc, either that or gone for 100 reps lol.

(gonna get you all fired up lol).

Its your turn to pick a workout?!

Ricky

Nik Nichols 10-01-2008 11:11 AM

Re: Nik
 
[QUOTE=Richard Macaulay;413759]You should have used mroe weight on sit ups etc, either that or gone for 100 reps lol.

(gonna get you all fired up lol).

Its your turn to pick a workout?!

Ricky[/QUOTE]

Or I could do Christin's incline situps she did with 25lbs!!

Yea, I have to come up with a wod for us, I have been lazy and taking it easy lately.

Nik Nichols 10-01-2008 11:12 AM

Re: Nik
 
"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups(subbed 4ea pullups and dips for 1ea muscle ups)
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Weighted CFWU

Total 8 2/3's rounds

Richard Macaulay 10-01-2008 12:57 PM

Re: Nik
 
[QUOTE=Nik Nichols;413907]Or I could do Christin's incline situps she did with 25lbs!!

Yea, I have to come up with a wod for us, I have been lazy and taking it easy lately.[/QUOTE]


Take a look at the Hybrid topic on the workout of the day section. Sean just posted a great one?

Ricky

Nik Nichols 10-01-2008 01:43 PM

Re: Nik
 
[QUOTE=Richard Macaulay;414007]Take a look at the Hybrid topic on the workout of the day section. Sean just posted a great one?

Ricky[/QUOTE]

Yea, i just glanced at it, there are a couple on there that look good, I'll get one worked out for us.

Nik Nichols 10-02-2008 10:43 AM

Re: Nik
 
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.

Richard Macaulay 10-02-2008 10:51 AM

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[/QUOTE]

Hmm tempted to try this tommorow, same weight as was used for chief so i think i could do ok. You did great bro. Yours is the bench mark?!

Id hope for 10 rounds but who knows?!

Ricky

Nik Nichols 10-02-2008 10:55 AM

Re: Nik
 
[QUOTE=Richard Macaulay;414776]Hmm tempted to try this tommorow, same weight as was used for chief so i think i could do ok. You did great bro. Yours is the bench mark?!

Id hope for 10 rounds but who knows?!

Ricky[/QUOTE]

That is what I was hoping for was 10 rounds, but I got burned out fast, thar minuet runs out fast and then you are after another set, it sneaks up fast on yo Give it a go, i liked it.

I didn't post it but after my round was over,I did another 2 sets of 7ea for fun. My bud Brady was up and we have 2 bars set up so I did a couple of rounds with him to keep him going. I liked it, but my calves were toast afterl.


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