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Nik logged 3667 miles.

Last workout over 4 years ago. Help get them back on track!

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Entries

  1. FIT
    good Wendler 5-3-1, week 1, Press ... 01:05

    5:00 mobility
    5:00 KB

    5/3/1 week 1
    rest 3-5 min

    OH Press
    warm-up 20x5, 25x5, 30x3
    30x5, 35x5, 40x5> 13
    5x10 @ 25#

    Deadlift
    warm-up 55x5, 65x5, 80x3
    85x5, 100x5, 115x5> 15
    5x10 @65#

    Tryin... read more

    • Dan M.
      Dan M.

      Excellent work!

      over 4 years ago Like

    • Tom M.
      Tom M.

      Wow, nice workout Nik! Have fun at Gymboree!

      over 4 years ago Like

    • Eddie A.
      Eddie A.

      Probably much stronger than me

      about 4 years ago Like1 person

    • Azaka R.
      Azaka R.

      Hey Nik. I see you have not been active. I've been off of DM myself but stopping to see old friends. Hope you and the baby doing great!

      almost 3 years ago Like

  2. FIT
    CFP 01:15

    WARM-UP
    3 minutes jumping jacks, mountain climbers, squats (ouch)
    dynamic flow, PVC pipe & 45#barbell warm-up

    STRENGTH&SKILL
    5 x Max Strict Pull Ups
    2x1, 3x7-4 with a red band
    Whoo hoo I g... read more

  3. FIT
    Squats-Press-Deadlift 00:55

    5:00 mobility
    5:00 KB

    normal tempo, 1:00 rest

    LBB Squat
    5x55-65-75 , 3x85, 2x95
    3x5, 100#

    Press
    5x15-20-25 , 3x30, 2x40
    3x5, 45#

    Deadlift
    5x70-80-90 , 3x100, 2x110
    3x5, 120#

    5x5 neg chin-ups (... read more

  4. FIT
    CFP 01:15

    WARM-UP
    500m row, dynamic flow warm-up, cossack squats, clean&jerk practice w/45# barbell

    STRENGTH&SKILL
    EMOTM for 6 mins:
    1 Clean and 1 Clean & Jerk @ 65-70% 1RM Jerk, 75#

    La... read more

  5. FIT
    alright CFP 01:15

    WARM-UP
    2X8 OHS, pushup, sit-up, supermans, pull-up
    PVC OHS practice & mobility


    STRENGTH&SKILL
    Overhead Squat
    3 x 5 @ 55% of 1RM, 45#

    55% would have only been 30#. It's supposed t... read more

  6. FIT
    good CFP 01:00

    WARM-UP
    1000m row, dynamic flow, cossack squats

    SKILL
    7 mins:
    Rope Climb practice
    7 mins:
    Pistol practice

    Excited to do rope climbs. We used a new, frictionless method the J hook. I've gott... read more

    • Dan M.
      Dan M.

      Excellent job! Great work w/ the rope climbs

      over 4 years ago Like

  7. FIT
    OH Squats-Bench Press-Cleans 00:45

    5:00 KB

    OH Squat
    5x 15-20-25 , 3x35, 2x40
    3x5 @45#

    Bench Press
    5x45-50-55 , 3x60, 2x65
    3x5 @70#

    Clean
    5x 35-45-50 , 3x55, 2x60
    2x5 @65#, 1x5 @55#

    @80%, normal tempo, 1:00 rest

    Quick workout i... read more

  8. FIT
    CFP 01:00

    WARM-UP
    5:00 jump rope, samson lunges, spidermans, jump squats, pushups, lots of wrist mobility
    I got a bunch of double unders at 1st by the end of the 5:00 I could barely jump rope. ugh.

    STRENGTH... read more

  9. FIT
    good Squat-Press-Deadlift 00:55

    5:00 mobility
    5:00 KB

    normal tempo, 1:00 rest

    LBB Squat
    5x55-65-75 , 3x85, 2x95
    1x105, 1x115, 1x125

    Press
    5x15-20-25 , 3x30, 2x40
    1x50, 1x55, 1x60 (fail)

    Deadlift
    5x70-80-90 , 3x100, 2x110
    1x12... read more

    • Dan M.
      Dan M.

      Woo hoo! You'll build back up again

      over 4 years ago Like1 person

    • Ellen
      Ellen

      I know it's frustrating but now you have a current baseline and you will go up from there. You are stronger than you give yourself credit for!

      over 4 years ago Like1 person

    • Charles F.
      Charles F.

      Great job Nik! Keep up the great work, you'll get back to where you were and surpass that!

      over 4 years ago Like1 person

  10. FIT
    OH Squat-Bench Press-Power Clean 00:35

    10:00 snow shoveling
    5:00 mobility

    OH Squat
    5x15, 35 , 3x40 , 2x45 , 2x50 , 1x55

    Bench Press
    5x45, 55 , 3x65 , 2x75 , 1x80, 1x85

    Power Clean
    5x45, 55 , 2x65

    It's freezing in the garage an... read more

  11. FIT
    good CFP 01:00

    WARM-UP
    1 hour of baby bouncing. Then 500m row, dynamic flow & power clean practice.

    STRENGTH&SKILL
    EMOTM for 8 mins:
    2 Power Cleans @ 75%, 76#

    Felt a little rusty, but coach said it look... read more

    • Dan M.
      Dan M.

      Not sure how many calories "baby dandling" burns, but it seems like a lot. You looked strong during the WOD!

      over 4 years ago Like1 person

  12. FIT
    alright CFP 01:00

    1000m row (4:30), dynamic flow warm-up), burgener warm up

    Snatch High Pulls
    4 x 3 @ 80% 1RM 65#
    I'm super rusty and have a new body so that made these challenging. I kept pulling like I had a... read more

    • Ellen
      Ellen

      Nice work, Nik!

      over 4 years ago Like1 person

    • Heather
      Heather

      Great work, it's a different game after having kids, but you're doing awesome

      over 4 years ago Like

    • Dan M.
      Dan M. Nice Job
      Nice Job:

      You were fantastic. The snatch pulls looked great to me

      over 4 years ago

  13. FIT
    great 1st time back to CFP in almos... 01:00

    WARM-UP
    5:00 jump rope (sucked)
    mobility drills

    STRENGTH
    Goblet Squat
    3 x 10 - the Rx was 30# but it was too easy so I did 40# which was also too easy.

    Dead Hang Pull Ups
    3 x max - red band, 7, 3... read more

    • Mimi
      Mimi

      Woo hoo! You are still pretty strong! That's great that you two can both get in your own workouts and have Malley time :)

      over 4 years ago Like1 person

    • Show 2 more comments...
    • Nik W.
      Nik W.

      thx guys! We could break up the exercises anyway we wanted in the workout, so I ended up doing just 25 pushups at a time, by the end I had to take more breathers & shake out my arms more. When I 1st started CF, I couldn't do them at all, so happy I can now.

      over 4 years ago Like2 people

    • Dan M.
      Dan M. You're an Inspiration
      You're an Inspiration:

      You were awesome, and everyone was so glad you came back

      over 4 years ago

  14. FIT
    good Squat-Press-Deadlift 00:55

    5:00 mobility, 5:00 KB

    normal tempo, 1:00 rest

    Deadlift
    5x70-80-90 , 3x100, 2x105
    3x5, 115#

    Press
    5x15-20-25 , 3x30, 2x40
    3x5, 50#

    LBB Squat
    5x45-55-65 , 3x75, 2x85
    3x5, 95#

    5x8 neg chin-ups ... read more

  15. FIT
    alright SS workout A 00:45

    5:00 mobility, 5:00 KB

    normal tempo, 1:00 rest

    LBB Squat
    5x45-55-65 , 3x75, 2x85
    3x5, 95#

    5x8 neg chin-ups

    Deadlift
    5x70-80-90 , 3x100, 2x110
    1x130, 2x115#

    Trying to get my chin-ups & pu... read more

  16. FIT
    good CF at home 01:00

    Did something new and great in the garage gym, I got to workout with Dan while Malley looked on! Malley didn't want to sleep in her swing so we took turns holding her. So 25 minutes working ou... read more

  17. FIT
    SS workout B 00:45

    5:00 mobility
    5:00 KB

    LBB Squat
    5x45-55-65 , 3x75, 2x85
    3x5, 100#

    Bench Press
    5x45-50-55 , 3x60, 2x65
    2x5, 70#

    Deadlift
    5x65-75-85 , 3x95, 2x105
    3x5, 120#

    normal tempo, 1:00 rest

  18. FIT
    good 00:45

    5:00 mobility, 5:00 KB

    normal tempo, 1:00 rest

    Deadlift
    5x70-80-90 , 3x100, 2x110
    3x5, 120#

    Press
    5x15-20-25 , 3x30, 2x40
    3x5, 50#

    LBB Squat
    5x55-65-75 , 3x85, 2x95
    3x5, 100#

    5:00 foam rolling... read more

    • Dan M.
      Dan M.

      Excellent job sweetie

      over 4 years ago Like

    • Tom M.
      Tom M.

      Great workout, Nik! I hope the little one is starting to sleep a little better for you guys! (yeah I still follow Four Feet Running people on twitter, I'm stuck in creepy Nik & Dan stalker mode)

      over 4 years ago Like1 person

    • Dan M.
      Dan M.

      Naw, that's what Twitter's for

      over 4 years ago Like

    • Nik W.
      Nik W.

      she's had lots of bad nights and a few good ones as long as she's in my arms all night.

      over 4 years ago Like

  19. FIT
    good 00:45

    LBB Squat
    5x45-55-65 , 3x75, 2x85
    3x5, 95#

    Bench Press
    5x45-50-55 , 3x60, 2x65
    2x5, 65#

    Deadlift
    5x65-75-85 , 3x95, 2x105
    3x5, 115#

    normal tempo, 1:00 rest

    Started with a mobility warm-up then... read more

  20. FIT
    good back to the basics 00:40

    LBB Squat
    5x45-50-60 , 3x70, 2x80
    3x5, 95#

    Press
    5x10-20-30 , 3x40, 2x50
    2x5, 50#, 1x5, 40#

    Deadlift
    5x65-75-85 , 3x95, 2x105
    3x5, 115#

    normal tempo, 1:00 rest

    I'm stopping the NRoL for a... read more

    • Dan M.
      Dan M.

      Still great lifting overall! Good idea to do more SS moves & less wrist stuff for a while

      over 4 years ago Like1 person