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]

forgot to add second workout on the 4th

which was,
800m run
85lbs thrusters x 20
400m run
85lbs SDHPx20
200m run
25lbs KB swing x20
100m run
85lbs squats x20
200m run
pushups x20
400m run
pullups x20
800m run
situps x20

I lost my time on this one. i thought i posted it, it was in the 20 or 30 min. range I think. I guess time doesnt matter, just that I pushed.

Re: Nik
 

[QUOTE=Nik Nichols;368618]forgot to add second workout on the 4th

which was,
800m run
85lbs thrusters x 20
400m run
85lbs SDHPx20
200m run
25lbs KB swing x20
100m run
85lbs squats x20
200m run
pushups x20
400m run
pullups x20
800m run
situps x20

I lost my time on this one. i thought i posted it, it was in the 20 or 30 min. range I think. I guess time doesnt matter, just that I pushed.[/QUOTE]

2nd workout in a day -- again?! You're crazy -- I love it!! Keep on rockin' :kicking0:

Re: Nik
 

21 DB squat snatch, lf arm
21 DB squat snatch, rt arm
42 Pull-ups
15 DB squat snatch, lf arm
15 DB squat snatch, rt arm
30 Pull-ups
9 DB squat snatch, lf arm
9 DB squat snatch, rt arm
18 Pull-ups

Weight: 40 lbs didn't have a 45lbs DB

time was 24min. I'm spent!!

Re: Nik
 

Well, I may have to take my own medicne, My back is a little sore from the one are snaches and work combined. I'm going to do some back extensions this morning and see how it goes, but todays WOD is 150 wallballs, I don't know if my back can take it. :censored:

I have been on a workout high this week and now I don't know if i should do anything today. Stuped weekness!!!

Re: Nik
 

HAHA!! Got through the workout,
"Karen"

For time:
150 Wall Ball shots, 20 lb ball, 10 foot target

I used a 8 lbs med ball filled the ball to 18lbs with cat litter. I took my time, did a good warm up and really streached my back, got it done in 9:52
slow and steady wins the race!!!

Feeling fine!!!

Re: Nik
 

[QUOTE=Nik Nichols;370369]HAHA!! Got through the workout,
"Karen"

For time:
150 Wall Ball shots, 20 lb ball, 10 foot target

I used a 8 lbs med ball filled the ball to 18lbs with cat litter. I took my time, did a good warm up and really streached my back, got it done in 9:52
slow and steady wins the race!!!

Feeling fine!!![/QUOTE]

Way to get after it!! I vote that tomorrow be a rest day for you, after all that hard work. Like you said... listen to your body and give it a rest if you need :)

Re: Nik
 

[QUOTE=Danielle Benford;370415]Way to get after it!! I vote that tomorrow be a rest day for you, after all that hard work. Like you said... listen to your body and give it a rest if you need :)[/QUOTE]

Yea as much as I should, but I'm really going good, but i really should. it is hard to stop. you know it yourself.

Re: Nik
 

I did a set of thrusters 21, 18, 9 at 85lbs for fun. On top of the wall ball wod.

Re: Nik
 

1set of glute ham sit ups 20reps
3 sets 10ea back extensions with 10lbs.

Re: Nik
 

I think we may have to set a limit for the number of work outs you can do in one day, Nik!!! :)

Re: Nik
 

It's not really a workout right? Just some situps, and a few thrusters on the side, right? I don't have a problem, I can quite any time I want!! :)

Re: Nik
 

Well, I thought I would workout sat, but i was to sore and week from last week. I started to step up my workout some and I was to sore, so i took sat and sunday off, sunday night my back got really sore to the point I could barely stand, (I think I have a bad mattress)and i had another funeral to go to today, so working out was not happening today.
I did do some back extensions this morning and afternoon total of 6sets with a 10lbs weight, and 1 set of GH situps 10situps each hand, i don't know if that is 20 situps or 10.
It sucks to not workout I so want to just do it, my back feels ok I probably could get through a workout, but i know I should rest up. We will see tomarrow. Ordered a new matress, should get it soon.

Re: Nik
 

I did a small warmup this morning to see how i was going to do.

3 sets of 15
dips
back extensions with 10lbs
situps
air squats
tricept dush downs(1set at 90lbs for 10 reps)
Lat pull downs 90lbs 3 sets of 10. I will hit the WOD and hope my back is ok. Come on new matress!!

Re: Nik
 

10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

did first and second sets of GHD's and did the last set of regular situps, otherwise not modified, i had to breakup the pullups, they felt week, I feel week today, i don't know i don't have the fire i had last week!!

i will keep working on the GHD's, they are knew and chalenge me. Rings will be in soon.

Forgot , my time was 26:53

Re: Nik
 

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Back squats 205, 235,265 lbs(not my best, my max was 275lbs)
push press 95, 120,135 lbs PB!!
dead lift 235, 275,300 lbs that is all the weight we have here, so that is all I could do, it felt good, I could have done more.

Re: Nik
 

[QUOTE=Nik Nichols;374483]Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Back squats 205, 235,265 lbs(not my best, my max was 275lbs)
push press 95, 120,135 lbs PB!!
dead lift 235, 275,300 lbs that is all the weight we have here, so that is all I could do, it felt good, I could have done more.[/QUOTE]

Dang, nice job! Must be a cool feeling to know that you can DL all the weights in the gym :)

Re: Nik
 

[QUOTE=Danielle Benford;374542]Dang, nice job! Must be a cool feeling to know that you can DL all the weights in the gym :)[/QUOTE]

Yea, it is kind of cool and frustrating at the same time, I want to do more. It feels great to push arround that much for me though. I can't wait to get everything else up up there.

Re: Nik
 

maxed OHS at 145lbs 1rep
maxed push jerk at 185lbs 1 rep

I really liked the push jerk, I can see where I could do more with some practice.

Re: Nik
 

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Well, I did 100 single jumps per set,I can't get 1,maybe 2 doubles in a row.

Did the first set with the GHD situps, second and third set regular with my feet under a pallet.

time was 13:07 total

Ran 1/2 mile for fun, 101degrees out side, at the half way mark I decided it wasn't much fun, but finished up anyway.

Also did some pullups this morning to work on my kips (''smalls and deadlift queen are the thanks to that) 3sets of 10 kips, 3 sets wide grip kip of 10 ea.

Re: Nik
 

Went ahead and did a quick 3 sets of 10ea wide grip pullups, narrow dead hang, hands faceing me, hands away from me kip. weighted with 5lbs for good mesure.

Re: Nik
 

We got our rings in yesterday!!!!
I got my first muscle up today!!!!!!!! Only one mind you, I couldn't get another one, i will try later, but I can do one!!!!

Re: Nik
 

Oh, and I had a witness. But no camera, got to stare taking photos, and vids.

Re: Nik
 

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

did the first 10 ring dips, subbed reg dips after, I did a few ring dips after but not enough to note really.
total time 19:23 or pretty close.

Re: Nik
 

[QUOTE=Nik Nichols;376259]We got our rings in yesterday!!!!
I got my first muscle up today!!!!!!!! Only one mind you, I couldn't get another one, i will try later, but I can do one!!!![/QUOTE]

Nice!!! That transition is a b****!!! :highfive:[

Re: Nik
 

[QUOTE=Carla Tremblay;376498]Nice!!! That transition is a b****!!! :highfive:[[/QUOTE]

Thanks!! Yea it killed my elbows, but I got out and got a couple more befor I ran out of strenth, it got easier for a few, then my strenth gave out. The transition was tough!! Kind of a wierd position. But now my goal is the 30 muscle up wod!! HERE I COME!!

Re: Nik
 

15-12- and 9 reps, for time of:
Thruster, 135 lbs (guys)/85 lbs (gals)
Muscle-ups

Well, no muscelups today,
I sucked bad today. I tried to sub 3ea pullups 3ea dips for muscelups, got the first set ok, second set I could only get 2ea per pullups, 2ea dip, got dizzy and felt like i was gouing to pass out, recovered, did the last set 1 for 1.
Maybe tomarrow.

Time was 13:50

Re: Nik
 

WOD today the tabata somthing else.
Pullups 19,16,11,9,10,10,6,8=89
pushups 25,14,18,15,14,10,12,9=117
situps19,17,17,17,16,17,18,14=135
squats19,20,22,17,14,14,14,17=137

total 478

Man that was brutal. By the way, I felt better, no dizzy.

Re: Nik
 

[QUOTE=Nik Nichols;378338]WOD today the tabata somthing else.
Pullups 19,16,11,9,10,10,6,8=89
pushups 25,14,18,15,14,10,12,9=117
situps19,17,17,17,16,17,18,14=135
squats19,20,22,17,14,14,14,17=137

total 478

Man that was brutal. By the way, I felt better, no dizzy.[/QUOTE]

Wow! Very impressive numbers on this WOD!! :notworth:

I had to googlemaps Quinlan! I thought I was familiar with most towns in TX! :p Do you ever make it to the Dallas affiliates?

Re: Nik
 

[QUOTE=Carla Tremblay;378343]Wow! Very impressive numbers on this WOD!! :notworth:

I had to googlemaps Quinlan! I thought I was familiar with most towns in TX! :p Do you ever make it to the Dallas affiliates?[/QUOTE]

Not yet, I want to get to Ft worth, but I have caught up with the Rockwall Xfit, Mary (who runs irt ) is really cool.

I'm jealous of your ,what, 74 degrees weather!!

Re: Nik
 

[QUOTE=Nik Nichols;378346]Not yet, I want to get to Ft worth, but I have caught up with the Rockwall Xfit, Mary (who runs irt ) is really cool.

I'm jealous of your ,what, 74 degrees weather!![/QUOTE]

I actually met Mary at the Texas Affiliate gathering at GSX back in June! She is very nice AND she can do a muscle-up. When I saw that I was very impressed!!

It's not normally so nice outside... It rained in SA this weekend and cooled down a lot! :)

Re: Nik
 

Hey Nik- Wow, your tabata numbers look amazing!! Sweet!
Your question on the upside-down handstand...yep, i think you got the idea. Each time you have to come down from the wall, you have to do 15 burpees before going back up. Total handstand time is 180 sec. I've seen another version floating out here where total time is 300 sec...each time you come down do 50 air squats. Have fun!

Re: Nik
 

[QUOTE=Christin Street;378366]Hey Nik- Wow, your tabata numbers look amazing!! Sweet!
Your question on the upside-down handstand...yep, i think you got the idea. Each time you have to come down from the wall, you have to do 15 burpees before going back up. Total handstand time is 180 sec. I've seen another version floating out here where total time is 300 sec...each time you come down do 50 air squats. Have fun![/QUOTE]

Yea, i have to give it a try at break today, You getting any rain down there? It has been raining all day.

Re: Nik
 

Astonishing tabata pull-up score Nik !!!!!!!!!!!!

Re: Nik
 

[QUOTE=Richard Vanmeerbeek;378407]Astonishing tabata pull-up score Nik !!!!!!!!!!!![/QUOTE]

Thanks, I did deadhand for the firs 4 sets, and widegrip overhand kip(butterflyish0 the last ones. Hands are raw as always!!;:p

Re: Nik
 

[quote=Nik Nichols;378380]Yea, i have to give it a try at break today, You getting any rain down there? It has been raining all day.[/quote]
No rain in Georgia. We're still having a serious drought! I think TS Fay is headed our way though.:(

Re: Nik
 

[QUOTE=Nik Nichols;378338]WOD today the tabata somthing else.
Pullups 19,16,11,9,10,10,6,8=89
pushups 25,14,18,15,14,10,12,9=117
situps19,17,17,17,16,17,18,14=135
squats19,20,22,17,14,14,14,17=137

total 478

Man that was brutal. By the way, I felt better, no dizzy.[/QUOTE]

:holysheep: excellent job!!!!

Re: Nik
 

Went out back at break and with the guys and ended up doing overhead walk with 105 50yards at a time ( Brady carried it out I carried it back) for 200 yard each. Fun.

Re: Nik
 

ok at lunch i did what the other guys did which was ''the two min. defence''

1 power clean
3hang clean
2 jueks
run 200ft
for 5 rounds
rest for 2 min. do it again(two rounds of the 5 sets)
with 105lbs
time was 9:10

Re: Nik
 

Deadlift 1-1-1-1-1-1-1 reps

235lbs
255lbs
275lbs
295lbs
300lbs
300lbs
300lbs
(300 lbs is all the weight i have, again)

Re: Nik
 

[QUOTE=Nik Nichols;379496]Deadlift 1-1-1-1-1-1-1 reps

235lbs
255lbs
275lbs
295lbs
300lbs
300lbs
300lbs
(300 lbs is all the weight i have, again)[/QUOTE]

Geeze, you're making 300# look easy! You may want to bug your gym about purchasing some more weights!!