Re: Nik
 

More pics from our world class training facility!

[IMG]http://x49.xanga.com/306c943258d33208426973/t162304265.jpg[/IMG]

[IMG]http://x32.xanga.com/0adc7b2756531208427018/t162304306.jpg[/IMG]

[IMG]http://x5d.xanga.com/920c703259331208427052/t162304336.jpg[/IMG]

[IMG]http://x83.xanga.com/3bdc6b2a59130208427095/t162304381.jpg[/IMG]

[IMG]http://xee.xanga.com/3ec8505035118208427221/t162304480.jpg[/IMG]

Re: Nik
 

I LOVE IT!!!

Great workout space. Hey... it gets the job done, right?? :D

Re: Nik
 

Just saw the second set of pics! Love the "dip machine" and your "GHD"!!!!

Oh yea, and nice handstand! :notworth:

Re: Nik
 

Yet more!! 5 pics at a time is laaame!

[IMG]http://x67.xanga.com/de5c7a2a62731208427254/t162304512.jpg[/IMG]

[IMG]http://x50.xanga.com/e6bc6720c9030208427354/t162304607.jpg[/IMG]

[IMG]http://x5c.xanga.com/d56c9620c0533208427376/t162304624.jpg[/IMG]

[IMG]http://x13.xanga.com/cccc923264530208427444/t162304684.jpg[/IMG]

Re: Nik
 

[QUOTE=Carla Tremblay;387641]I LOVE IT!!!

Great workout space. Hey... it gets the job done, right?? :D[/QUOTE]

Thanks, it is our "Rocky''Gym. Like you said It does the job, I'm not to proud to do dips or pullups on a forklift.

Re: Nik
 

I'm so jealous! This is the perfect "garage gym"!

Re: Nik
 

What Cross Fit did for us!

What can it do for you?

By the way, the guy in the blue is my workout partner.

[IMG]http://x69.xanga.com/37dc922465530208427562/t162304792.jpg[/IMG]

[IMG]http://xae.xanga.com/5acc742665731208427612/t162304840.jpg[/IMG]

[IMG]http://x93.xanga.com/5f5c762764c31208427530/t162304761.jpg[/IMG]

[IMG]http://xfd.xanga.com/bc3c872751632208427479/t162304714.jpg[/IMG]

Re: Nik
 

[QUOTE=Carla Tremblay;387646]I'm so jealous! This is the perfect "garage gym"![/QUOTE]

Thanks, It is still coming along, we are planning a bigger pullup bar for 3 or 4 people, more stations, ect.

Re: Nik
 

LOVE the garage gym! Classic Crossfit! Thanks for sharing the pics!

Re: Nik
 

[QUOTE=Christin Street;387729]LOVE the garage gym! Classic Crossfit! Thanks for sharing the pics![/QUOTE]

Thanks, it keeps me humble.

Anyhoo, we did ''griff''
800mforward
400m backwards
800m forward
400m backwards

16:00
only 90 degrees today.

Re: Nik
 

Today I did some core workout, 3sets unassisted situps 10ea
1 set of 10ea GHD situps
3 sets of 15ea back extensions
2 set dead hang pullups 15ea
2 sets wide grip kip pullups 15ea


CFWU
"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

no muscle ups on bar or ring. 3ea pullups 3ea dips for 1ea muscle up

hanging cleans started at 115lbs had to drop to 105lbs, then 95lbs. I got through it ,but I was expecting more from myself.

Re: Nik
 

Correction, I did 20ea GHD situps.

Re: Nik
 

CFWU
Push jerk 3-3-3-3-3 reps

1. 135lbs
2. 145lbs
3. 155lbs
4. 165lbs
5. 175lbs

Body weight plus!

Re: Nik
 

Bodyweight plus on PJs is sweet! Nice job, Nik!

Re: Nik
 

[QUOTE=Christin Street;391107]Bodyweight plus on PJs is sweet! Nice job, Nik![/QUOTE]

Thanks, it felt pretty good overall.

Re: Nik
 

I did some core workout this morning

3set of 15 weighted situps(25lbs)
3sets of 15 weighted back extensions (10lbs)

2 sets of 10 dead hang pullups, 1 set of 10 wide grip kip pullups



CFWU
Back Squat 3-3-3-3-3 reps

1. 185lbs
2. 205lbs
3. 225lbs
4. 235lbs
5. 265lbs x2

Couldn't get the last rep, but that is my 1 rep max. It all felt good.

Re: Nik
 

10:00 core workout
3 sets 15reps back extensions with 10lbs
3sets 15eps situps unancherd with 25lbs
3set 10reps KTE
ran out of time or I would have done GHDs

Re: Nik
 

CFWU
Deadlift 3-3-3-3-3 reps
1.235lbs
2.265lbs
3.270lbs
4.275lbs
5.300lbs

It felt good, I think my back is getting stronger. :kicking0:

Re: Nik
 

Worm up was:
3set of 15 back ext with 10lbs
3set of 15 unanchored situps weighed with 25lbs
3set 15 pullups 2set dead hang 1set wide grip kip
3set of 15 squats
3sets 15 dips

Weighted pull-ups 1-1-1-1-1-1-1 reps Chin over bar, not chest to bar!
1. 45lbs
2. 70lbs
3. 80lbs
4. 85lbs
5. 90failed 70lbs
6. 70lbs
7. 70lbs

Re: Nik
 

3sets 10reps OHS 65lbs for form and depth and I was bored and had to do somthing.

Re: Nik
 

Run 3 K

15:42

Re: Nik
 

CFWU
backextensions with 10lbs
sit ups with 25 lbs
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

started with 248 to 200 to 190lbs on deads

started with 165 to 155lbs on bench

started with 125 to 95 on cleans

time 26:02 Oh i only had 1 bar, so we had to switch weights arround.
Not bad after the run.

Re: Nik
 

[QUOTE=Nik Nichols;395261]CFWU
backextensions with 10lbs
sit ups with 25 lbs
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

started with 248 to 200 to 190lbs on deads

started with 165 to 155lbs on bench

started with 125 to 95 on cleans

time 26:02 Oh i only had 1 bar, so we had to switch weights arround.
Not bad after the run.[/QUOTE]

Good time mate!

Did you do FGB?

Ricky

Re: Nik
 

[QUOTE=Richard Macaulay;395266]Good time mate!

Did you do FGB?

Ricky[/QUOTE]

No, I will be doing it tomarrow, I'm looking forward to it!!

Re: Nik
 

Great job on Linda! Esp given all the weight swapping!!

Re: Nik
 

[QUOTE=Christin Street;395366]Great job on Linda! Esp given all the weight swapping!![/QUOTE]

Thanks, I had help with the switching, and as far as speed, i was and am trying to focus on form and intenisity and not so much on speed, so i don't even know how my time mached up.

Oh, I dig the new avitar.

Re: Nik
 

CFWU weighted dips with 10lbs, situps with 25lbs, back extensions with 10lbs

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

no rower so I did burpees, didn't count them

totasl count 229

Re: Nik
 

[QUOTE=Nik Nichols;396106]CFWU weighted dips with 10lbs, situps with 25lbs, back extensions with 10lbs

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

no rower so I did burpees, didn't count them

totasl count 229[/QUOTE]

Nice work! Thanks for all of your lovely comments on my log :)

Re: Nik
 

hey good job mate, i know you said i beat you but id say you did well. Burpees are hard?!

Ricky

Re: Nik
 

[QUOTE=Danielle Benford;396671]Nice work! Thanks for all of your lovely comments on my log :)[/QUOTE]
Thanks, i couldn't be more happy for you guys, I hope you both put as much effort in your merrage as you do in CrossFit you guys will be great!!


[QUOTE=Richard Macaulay;396682]hey good job mate, i know you said i beat you but id say you did well. Burpees are hard?!

Ricky[/QUOTE]

Thanks, yea, i didn't catch you ...This time, but I am happy with what i did. I got a hell of a workout from it!!

And Yes Burpees are HARD!!

Re: Nik
 

[QUOTE=Nik Nichols;396723]Thanks, i couldn't be more happy for you guys, I hope you both put as much effort in your merrage as you do in CrossFit you guys will be great!!




Thanks, yea, i didn't catch you ...This time, but I am happy with what i did. I got a hell of a workout from it!!

And Yes Burpees are HARD!![/QUOTE]

Oow sounds like a challenge my friend heehee. Are you joining us in the deadlift/pushup WOD?

Ricky

Re: Nik
 

CFWU weighted the same as yesterday

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

weight 165lbs

BP Pullups(dead hang chin over) Back squats
1.15 31 14
2.16 32 14
3.12 20 15
4.12 21 10
5.10 25 16


total 163, what a workout.

Re: Nik
 

Very solid numbers on today's WOD, Nik!
I don't understand why BW BPs are so easy for men while the average woman can barely eek out a few of them at 1/2 BW! Why, why? Same with pull-ups.

Re: Nik
 

[QUOTE=Christin Street;397177]Very solid numbers on today's WOD, Nik!
I don't understand why BW BPs are so easy for men while the average woman can barely eek out a few of them at 1/2 BW! Why, why? Same with pull-ups.[/QUOTE]

I wonder the same, maybe genetics, I'm not sure. But in your defence the 2 guys I workout with both total each set at 5reps on bench. So you aren't alone.
I watched one of them get his first honest pullup.Now he is up to 10ish now. He got his first real kips yesterday.

Re: Nik
 

[QUOTE=Nik Nichols;397574]I wonder the same, maybe genetics, I'm not sure. But in your defence the 2 guys I workout with both total each set at 5reps on bench. So you aren't alone.
I watched one of them get his first honest pullup.Now he is up to 10ish now. He got his first real kips yesterday.[/QUOTE]

You done the deadlift/pull up WOD yet?

I did it yesterday, backs feeling it today.

Ricky

Re: Nik
 

[QUOTE=Richard Macaulay;397577]You done the deadlift/pull up WOD yet?

I did it yesterday, backs feeling it today.

Ricky[/QUOTE]

Not ret, I will post it though.I saw your time good work.

Re: Nik
 

[QUOTE=Nik Nichols;397579]Not ret, I will post it though.I saw your time good work.[/QUOTE]

It was ok, something to beat, and thats what its all about.

Im open to critique on the hang clean jerks.

Ricky

Re: Nik
 

[QUOTE=Nik Nichols;397579]Not ret, I will post it though.I saw your time good work.[/QUOTE]

It was ok, something to beat, and thats what its all about.

Im open to critique on the hang clean jerks.

Ricky

Re: Nik
 

JOSH and for all who lost their life in the attack and serving our country.

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

time 9:07

I will find time to do the WOD challenge tonight or in the morning.

Re: Nik
 

[quote=Nik Nichols;397046]CFWU weighted the same as yesterday

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

weight 165lbs

BP Pullups(dead hang chin over) Back squats
1.15 31 14
2.16 32 14
3.12 20 15
4.12 21 10
5.10 25 16


total 163, what a workout.[/quote]


Great numbers Nik!! This is the only reason why I wish I was a guy, so I could have #'s like that!!