Nik
WARM-UP
500m run, spidermans, samson stretches, side planks stretch, reg, narrow &wide pushups. Clean, pull and jerk practice.
My shoulders and arms are very, very sunburned from going to the... read more
- Site:
- http://web.me.com/newong76/Site/Welcome.html
- Miles:
- 3657 total / 21 in 2012
- Goal:
Just having fun and keeping fit with crossfit and running.
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Entries
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FIT
good CFP - Tall Cleans & Pulls 01:00
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FIT
good CFP - Clean and Jerks 01:00
WARM-UP
500m run, samson stretch, over the hurdles, spidermans, squats, arm circles, 45# barbell complexSTRENGTH&SKILL
20 Clean and Jerks for Perfect Form 45-70#Yesterday Dan was faffing ar... read more
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FIT
good CFP : Snatches and Fran 01:00
WARM-UP
800m run, practice with PVC pipe & 45# bar breaking down aspects of the snatch.STENGTH&SKILL
20 Snatches for Quality 15#-60#
It was just a work on form day. I did a few squat sna... read more -
FIT
good CFP : shoulder madness 01:00
WARM-UP
500m run, sampson stretch, bear crawls, over&under the hurdles, spidermans
Plus we practiced a ring dips infront of Coach Josh and then did some shoulders stretching on a bar for 2 min,... read more-
You'll get that cardio endurance back soon!
8 days ago • Like
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Wow, in beast mode much! Geesh this looks tough!!
7 days ago • Like
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Awesome workout Nik!
7 days ago • Like
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FIT
good CFatH : Squats and Bear Complex 01:00
STRENGTH
Squats 5x5 @ 85%, 125#
Pushups 5x20Inverted rows (6) 5x10 (5 overhand, 5 underhand)
Dips 5x10Changed things up from front squats to back squats. 125# felt heavy but doable and is ab... read more
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solid solid workout! I'm very impressed by 125#! I did 77# today and it was a struggle.
8 days ago • Like
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Great workout Nik!
8 days ago • Like
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wow what a great workout you had some really big weight numbers today !
8 days ago • Like
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FIT
good CF : Bench presses and manmakers 01:00
Warm-up
800m run, 1&2 legged squats, bear crawls, narrow, wide & reg pushups
Coach Brian said our warm-ups are like the "beach body" ready workout in Men's Health, I guess the smu... read more-
Great Performance:
Womanmakers!
10 days ago
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Sounds brutal! Heh, you don't need to do manmakers. You are already making a person, hee hee. I find barbell rows difficult and awkward. Life Time Fitness has a program called Alpha Training (seems CrossFit-esque). They have a slogan of Your A Game Is My Recovery. That made me laugh.
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FIT
alright Deadlifts and Death by Pull-ups 00:45
Deadlifts 5x5, 115#
Pushups 5x15Press 5x5, 50#
Knee tucks 5x15---
CF Mom WOD
Death By Pull up
8rounds & 4 (40 total) [red & blue]Not totally into it today. My shoulders are still s... read more
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You survived Death by Pull-ups -- you can do anything
11 days ago • Like
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FIT
good CF : shoulder fun 01:00
Warm-up
inchworms, 1&2-legged squat, various stuff I don't know the name of, and lacrosse ball shoulders mobility.Traffic in the rain was awful, but at least we only missed the warm-up row, j... read more
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FIT
tired front squats &etc 00:40
Front squats 5x5, 85#
pushups 5x15inverted rows 5x5
dips 5x10After last week of some travel and a weekend of not feeling fantastic, my heart wasn't into this one. Plus, it's a little muggy and ... read more
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FIT
good CF at the Box 01:00
Warm-up
500m run, bear crawls, samson lunges, squats, PVC pipe Burgener warmup with extra squatting.Strength & Skill
Snatch: 20 quality reps not for time.
5x15 - 5x35 - 5x40 - 5x45 - 5x50... read more
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FIT
good CF - Bench Press and lots of ... 01:00
Warm-up
500m run, arm circles, 20 pushups, inchworms, spidermans, some kind of hip stretches with a bandStrength
4 Rounds:
6 Bench Press ,1x65# , 3x75#
6 Barbell Row , 75#I'm not over straining... read more
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FIT
good CFatH : Deadlifting and snatches 01:00
Strength
alternating:
Deadlifts 5x5, 115#
Pull Ups 5x5, blue&red bandsPress 5x5, 55#
Knee tucks 5x10CFMom WOD
4 rounds
10 dumbbell power snatch #30 (5 each arm)
200m runSlept in a bit, ... read more
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@Nik W. That is more or less how I feel about CF! I first learned CF at a local gym that had a CF "club" and an Olympic Lifting "club". Often times, the classes would meet at the same time. The CFers would be in awe of the Olympic lifters, while the lifters thought the CFers were crazy doing some of the things that we were doing. I stopped CF because I injured my shoulder. After more than a year, I'm back into the running game, but we'll see how long this lasts . .
24 days ago • Like
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Sorry about the shoulder, but I hope the running goes well. We have a few Oly coaches at my box, who are great. I was taking an Oly class just before I found out I was pregnant, so I was too sick and had to stop unfortunately. I'm trying to keep it up the best I can, I just Love it!
24 days ago • Like
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FIT
good CF - Front Squats & Baby Manion 01:00
The usual Warm-up, plus a 2 mile run with the pups. They needed it- BAD!
Strength
Front Squats 5x5 80#
Pushups 5x10
Inverted rows (5) 5x5Baby Manion
4 rounds
400m run
15 backsquats #65Yay, we... read more
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Hadn't heard of Baby Manion before. Like your nickname! Drink lots of cranberry juice prior. Outstanding job!
27 days ago • Like
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Great workout Nik!
27 days ago • Like
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Wow what a great workout! Way to kill it!
27 days ago • Like
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FIT
good CF at home: Baby, the Chief 01:00
Warm-up
PVC pipe: squats, snatches, cleans; spidermans, pullups, inverted rows, knee tucks, wrist stretchesStrength
1:00 rest
Deadlifts 5 x 5, 115#
Press 5 x 5, 45#
Pull Ups 5 x 5, red&blue... read more- Show 3 more comments...
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Awesome home workout!
28 days ago • Like
- FIT
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RUN
great Groton 5K Road Race 3.11 mi 00:35 11:19 pace
Such a nice fun race on a perfect day and it was awesome to meetup with some great runner friends @cyktrussell @steverunner @johnvaughn
I have not run 3 miles in a very long time. My last 5K was ... read more
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Congrats:
You did great, Batgirl!
about 1 month ago
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Negative splits! Anyway on the distance running, it's a different season of your life, not bad and not good, just different, right? You're now a kickbutt crossfitting athlete, you used to be a kickbutt marathoner. Nice run, glad you & Dan got out there and saw old podcasting & mojolocoing friends!
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FIT
good at home CF : Cindy 00:30
Warm-up
PVC pipe complex, pushups, chinups, dips, squats, samson stretchCindy
5 Pull-ups (blue & red bands)
10 Push-ups
15 Squatstotal : 12 rounds
Kept it slow and easy with a water brea... read more
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Great workout, Nik!
about 1 month ago • Like
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Nice to see that the Pain Cave is get use.
about 1 month ago • Like
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FIT
good CrossFit 01:00
Warm-up
3:00 row, bear crawls, inch worms, slow pushups & squats, knee tucks4 Rounds:
6 Bench Press @ 65# , rest 60
6 Barbell Row @ 75# , rest 60 secI'm still not lifting too heavy on the ... read more
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Nice work Nik! I think I wouldn't be able to do an inchworm. I'm pretty comfortable not knowing, so far!
about 1 month ago • Like
- FIT
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FIT
good Deadlifting at home 01:00
Warm-up
pushups, arm circles, PVC pipe: squats, OHS, clean & jerks, forearm stretches, 45# bar stretches & deadliftsDeadlifting
10x65 - 10x65 - 10x95 - 10x95 - 5x115 - 2x135 - 2x135 - 2x... read more-
definitely the plan, Tom! I'm hoping the baby will let us have a few days a week to workout. we will see.
about 1 month ago • Like
You'll feel better once that sunburn fades a little more
about 11 hours ago • Like
CrossFit with a sunburn sounds very painful. Good job getting through it!
about 10 hours ago • Like
oh my, take care! Aloe vera in the fridge is your friend!
about 1 hour ago • Like