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Entries

  1. Nik W.'s Photo Nik
    FIT
    good Crossfit 01:00

    warm-up
    800m run
    3 types of lunges
    squats
    scaling box jumps from 16 to 30" (couldn't do 24 or 30")

    3 Rounds:
    10 Bridge Ups
    3 Skin the Cats [modified with a ring stretch]

    5 Rounds in 6:2... read more

    1 day ago
  2. Nik W.'s Photo Nik
    FIT
    good Crossfit 01:10

    2 Rounds:
    1 min max Max Ring Dip, rest 60 sec : 18 - 13
    1 min max Push-ups, rest 60 sec : 13 - 9

    5 rounds
    90 sec Right Arm Turkish Get Ups: 12Kg, 3-4/rd
    90 sec Rope Climbs- Legless: 4-5/rd from ... read more

    10 days ago
    • Pantha M.
      Pantha M.
      Pantha M.

      Work it!!

      10 days ago • Like

    • Show 3 more comments...
    • Nik W.
      Nik W.
      Nik W.

      we even have an advance class now for competitors and you have to be able to lift certain amount of weights to enter. I'm no where close. People are hard core here. We have some coaches in the masters division who rank very high like top 10 in the nation. I think our gym does okay in the regionals too.
      Wow, you're coach is competing pregnant, neat!

      7 days ago • Like

    • Mimi
      Mimi
      Mimi

      oh, that would be pretty cool to see elite athletes in action IRL.

      5 days ago • Like • 1 person

  3. Nik W.'s Photo Nik
    FIT
    good Crossfit 01:00

    Max Effort Power Clean
    65x3 - 70x3 - 75x3 - 85x3 - 90x3
    (63%, 70%, 77%, 85%, 93%)
    Little tired and stiff today, wasn't feeling 95#, but 90# was okay.

    12 min AMRAP = 6 + 3 wall climbs , 45#
    1 Wal... read more

    11 days ago
    • Pantha M.
      Pantha M.
      Pantha M.

      Nice job, Nik!

      11 days ago • Like • 1 person

    • Mimi
      Mimi
      Mimi

      I bow down to you -- chest to the wall on the wall climbs! Awesome! That's a cruel WOD that increases reps with each round ...

      11 days ago • Like

    • Skibba
      Skibba
      Skibba

      and rocking out another one! way to go, nik!

      10 days ago • Like

  4. Nik W.'s Photo Nik
    FIT
    good Crossfit 01:00

    Low Bar Back Squat
    6x 85 @60%, 6x 95 @70%, 6x 105 @75%. 6x 115 @80% (140# 1RM)
    I think I missed a set by mistake, oh well, I had done extra on warm-up and a few after to work on form, so I guess t... read more

    13 days ago
  5. Nik W.'s Photo Nik
    FIT
    good Crossfit 01:00

    EMOTM for 10 min 3 HSPU
    Modified them with a 24" box. They felt fairly easy today.

    10 to 1 to 10 = 12:45
    KB Swings 16Kg
    In between each set 10M Bear Crawl

    I love kettlebell swings. Fun chaos... read more

    14 days ago
  6. Nik W.'s Photo Nik
    FIT
    good Crossfit 01:00

    3 Rounds:
    Max Ring Dips (red band) 16 - 10 - 8
    Rest 60 sec
    Max Unbroken KB Swings (24) 20Kg 16 - 14 - 12
    Rest 60 sec

    Not my best max effort on the ring dips, my armpits still are sore from Wednesd... read more

    16 days ago
    • Pantha M.
      Pantha M.
      Pantha M.

      Great workout, Nik! May not be your best but you still kicked butt! Happy weekend to you!

      16 days ago • Like • 1 person

    • Show 3 more comments...
    • Mimi
      Mimi
      Mimi

      Wow, that's very badass that you can get up the rope! Seriously? Handstand WALK was part of the WOD? Crazeeeee. Great job with everything!

      15 days ago • Like • 1 person

    • Nik W.
      Nik W.
      Nik W.

      @Mimi There was actually a guy who could Rx this thing, Handstand walk and all! He's amazing.

      15 days ago • Like

  7. Nik W.'s Photo Nik
    FIT
    good Crossfit 01:00

    Max Effort Power Clean
    55x5 - 65x5 - 70x5 - 75x5 - 85x5
    (55%, 63%, 70%, 77%, 85% of 1RM = 100#)
    85# felt surprisingly easy.

    21-15-9 = 7:17
    Deadlifts 85#
    Burpees over the bar
    yup, burpees over th... read more

    18 days ago
  8. Nik W.'s Photo Nik
    FIT
    good Crossfit 01:00

    Hold Middle Split for 2 minutes
    Hold bottom of your Squat for 2 minutes
    Shoulder Passes for 2 minutes
    Hold bottom of Skin the Cat (German Hang) for 1 minute [modified with holding a PVC pipe instea... read more

    19 days ago
  9. Nik W.'s Photo Nik
    FIT
    good Crossfit : Olympic Lifting 01:00

    Behind the neck jerk & jerk (1&1)
    75#, 85# behind the back, but failed from the front.

    Hang muscle clean & hang power clean
    90#, failed at 95#

    Clean Pulls
    110#

    This is my second O... read more

    24 days ago
  10. Nik W.'s Photo Nik
    FIT
    good Crossfit : Grace Like 01:00

    Pistol Squat Mobility for 5 minutes
    Pistols for 5 minutes
    fun! I like pistols now.

    Grace Like = 6:47
    30 Clean and Jerks 45#
    every 3 reps do 4 Broad Jumps (minimum 6 feet)

    fast & fun one, I ev... read more

    24 days ago
  11. Nik W.'s Photo Nik
    FIT
    good CF : Petranek Baseline 01:00

    Hang Power Clean
    1x70 - 1x75 - 1x85 - 1x90 - 1x100.5 (70%, 77%, 85%, 93%, 100-101% of 95#)

    New HPC PR! I made it slightly over 100#. It was a big class and I could only find 5 & 5.5# plates. I... read more

    27 days ago
  12. Nik W.'s Photo Nik
    FIT
    good Crossfit 01:10

    800-ish m row
    We worked on technique as a part of the warm-up. The coach really explained it well and how it was like a deadlift movement. I'd like to get better at rowing, maybe someday I won't al... read more

    28 days ago
    • Nathan V.
      Nathan V.
      Nathan V.

      nice job Nik...solid workout.

      28 days ago • Like • 1 person

    • Dan M.
      Dan M.
      Dan M.

      On the rows, strong deep pulls are the secret.

      28 days ago • Like • 1 person

    • Mimi
      Mimi
      Mimi

      Just the idea of tabata burpees makes me want to weep. I would like to get better on the rower too. I just cannot seem to get my legs to generate the power they're supposed to.

      28 days ago • Like

    • Nik W.
      Nik W.
      Nik W.

      me too mimi :-/

      28 days ago • Like

  13. Nik W.'s Photo Nik
    FIT
    good Crossfit : Olympic lifting 01:00

    Hang Muscle Snatch : 3×5 = up to 50#
    Heaving Snatch Balance : heavy single, 95%x1, 90%x1 = up to 55#
    Snatch Pull : heavy triple, 95%x3, 90%x3 = up to 70#

    This was the 1st of the new Olympic liftin... read more

    about 1 month ago
    • Bamarunner
      Bamarunner
      Bamarunner

      I am impressed .. awesome Nik

      about 1 month ago • Like

    • Heather
      Heather
      Heather

      Wow! Nice work Nik

      about 1 month ago • Like

    • Mimi
      Mimi
      Mimi

      Sounds great! And the Chipmunks, oooh. My gym has an Olympic Lifting class but I've never gone. Had no idea there were all these snatch variations.

      about 1 month ago • Like

    • Nik W.
      Nik W.
      Nik W.

      thanks guys!
      @mimi there are some others too, like drop snatches and power snatches. They work them into the WODs but not often enough for me to always remember how to do them, I'm hoping the class helps that.
      The Chipmunks are a bit far removed from the usual AC/DC. :D

      about 1 month ago • Like

  14. Nik W.'s Photo Nik
    FIT
    good Crossfit 01:00

    Max Effort Pull-ups 3-3-3-3-3 (63%, 70%, 77%, 85%, 93%)
    Muddled through using the red band, negatives and a few attempts at strict pullup. Definitely tired arms.

    12 min AMRAP = 6 round & 5 bur... read more

    about 1 month ago
    • Mike M.
      Mike M.
      Mike M.

      well done!

      about 1 month ago • Like • 1 person

    • Show 3 more comments...
    • Nik W.
      Nik W.
      Nik W.

      thanks guys!
      @Bill we did have some pullups in today's warm-up. I think yesterday's snatches and my achy left shoulder which is better but still stiff wasn't helping. Plus, I'm just not very good at pull-ups, but getting there. I can definitely see the benefit of doing more pull-ups in the warm-up, we used to, then they changed stuff.

      about 1 month ago • Like

    • Mimi
      Mimi
      Mimi

      Great workout! Bear crawls and burpees in the same workout, that's not nice.

      about 1 month ago • Like

  15. Nik W.'s Photo Nik
    FIT
    good Crossfit 01:00

    Max effort Hang Power Clean
    3x60 - 3x70 - 3x75 - 3x85 - 1x95 - 3x90
    (63%, 70%, 77%, 85%, 93%)
    I tried to get that second 95# rep, but couldn't make it happen. oh well.

    20-16-12-10-8-4 = 15:06
    Ha... read more

    about 1 month ago
  16. Nik W.'s Photo Nik
    FIT
    good Crossfit 01:00

    Flexibility: Hold and accumulate 5 minutes of Bridge-ups
    Accumulate 10 Skin the Cats.
    My left shoulder's bugging me a little after Tuesday's pull-ups and wall climbs and after Stanley nipped it by... read more

    about 1 month ago
    • Rachel U.
      Rachel U.
      Rachel U.

      I'm going to have to google skin the cats. Nice work today, hope the shoulder feels better!

      about 1 month ago • Like • 1 person

    • Nik W.
      Nik W.
      Nik W.

      when you see it, you'll understand why it's not shoulder friendly.

      about 1 month ago • Like

    • Chris D.
      Chris D.
      Chris D.

      i have to google that too! haha Great job Nik!

      about 1 month ago • Like • 1 person

    • Mimi
      Mimi Congrats
      Mimi Congrats:

      Wow, more skin the cats! Congrats on getting your 1st toes to bar! Guess the modified ones you were doing really helped! I, too, also must get a lacrosse ball. Hope your shoulder feels better soon!

      about 1 month ago

  17. Nik W.'s Photo Nik
    FIT
    alright Crossfit 01:00

    In 20 minutes: Max Effort Weighted Pull-up 5-5-5-5-5 (55%, 63%, 70%, 77%, 85% of 1RM)

    I just practiced bodyweight pullups. My arms are still tired from yesterday, but I could still manage a serie... read more

    about 1 month ago
  18. Nik W.'s Photo Nik
    FIT
    alright Crossfit 01:00

    Max Effort Black Box
    Max effort Hang Power Clean (% of 1RM = 95#)
    5@ 55% = 55# , 5@63% = 65# , 5@70% = 70# , 5@77% = 75# , 5@85% = 85#
    I'm excited my box is doing this new MEBB strength program. ... read more

    about 1 month ago
    • LesterP
      Lester Great Performance
      Lester Great Performance:

      Hey way to get through it Nik.

      about 1 month ago

    • Jeremy F.
      Jeremy F.
      Jeremy F.

      I never got the change to climb the rope when I was doing crossfit. Good job on all of those moves Nik!

      about 1 month ago • Like • 1 person

    • Ruben M.
      Ruben M.
      Ruben M.

      i feel ya on that winter dry skin but great WOD nonetheless!

      about 1 month ago • Like • 1 person

    • Mimi
      Mimi
      Mimi

      Great lifting there! The skin on my fingers is cracking and splitting open. I think it would be super painful to try to rope climb with them.

      about 1 month ago • Like • 1 person

  19. Nik W.'s Photo Nik
    FIT
    good Crossfit : Elizabeth 01:00

    Hang Power Clean 1-1-1-1-1 = 95#
    I tried for 100# but failed, but happy for 95#, it's the most I've ever done for these.

    Elizabeth = 13:40
    21-15-9
    Squat Clean (135/95#) 65#
    Ring Dips [red band]

    1... read more

    about 1 month ago
    • Brian J.P
      Brian J. You're Badass
      Brian J. You're Badass:

      That's great! I haven't tried a hang clean since high school!

      about 1 month ago

    • Show 3 more comments...
    • Tom M.
      Tom M.
      Tom M.

      Pretty sure I'm gonna join that one too, once I stop being scared. :)

      about 1 month ago • Like • 1 person

    • Mimi
      Mimi
      Mimi

      95# HPC, that is awesome! Well done with the squat cleans and ring dips too. I still haven't gotten the hang of cleans. Someday....

      about 1 month ago • Like • 1 person

  20. Nik W.'s Photo Nik
    FIT
    good Crossfit 01:00

    EMOTM for 10 min 3 HSPU
    Modified them with a 20" box. I tried to get my head to touch the ground, somewhat succeeded. I still have the fear of collapsing on to my head & breaking my neck w... read more

    about 1 month ago
    • Patrick K.
      Patrick K.
      Patrick K.

      Nice job Nik,keep moving.

      about 1 month ago • Like • 1 person

    • Tom M.
      Tom M.
      Tom M.

      Nice xfit Nik! Glad you're learning to like new stuff!

      about 1 month ago • Like • 1 person

    • Mimi
      Mimi
      Mimi

      Nice workout! I am very fearful about handstands and HSPUs. I will feel very badass if I can ever do them lol. Interesting t2b modification, I might have to try that.

      about 1 month ago • Like

    • Nik W.
      Nik W.
      Nik W.

      @mimi I liked it better than just doing knee tucks and really feeling it in my abs today. we will definitely be badass, when we finally do a real HSPU!

      about 1 month ago • Like