Re: Nik
 

[QUOTE=Scott Jenkins;528466]Yes that sounds about right, mid pectoral muscle is good.

Nik, I highly recommend not doing weighted back extensions today as you will waste time picking the weight up and getting into position on the small sets of 12 downwards especially. It would take longer to get in positiion than to perform 3 reps. Besides Texas is lagging , you need a win today :D[/QUOTE]

Done. I am a bit beat up from this week.

Re: Nik
 

[QUOTE=Nik Nichols;528475]Done. I am a bit beat up from this week.[/QUOTE]

You and me both! You are motivating me to get my C2B. I can't get mid pec yet.

Re: Nik
 

[QUOTE=Elizabeth Terris;528505]You and me both! You are motivating me to get my C2B. I can't get mid pec yet.[/QUOTE]

It is only practice, and pull a little harder, I find my hips are a great help for momentum, really activate them , don't stop short, drive through. I have a small tight kick from the bottom, and a good follow. You will be there soon!! I want a video of it!!!!

Re: Nik
 

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

as rx's 16:28

No stoping no breaks during reps, my time was in the run.

runs outside.

Re: Nik
 

You'll get me next time. EXCELLENT push, man!

Re: Nik
 

Great time Nik!!! My 400 meter endurance is one of my weaknesses and this WOD sure exploits it. I hope i can stay within the 1:30-1:45 range per run. I think i can beat your time if i can stay in this range because the back extensions will not take long. "eye of the tiger when you stand up and fight...

Re: Nik
 

Good luck, I didn't time each run, I just ran it. With a little planning you should beat it. The back ect's are not even a factor.

Re: Nik
 

Great work Nik, as rxd hip back extensions and running outside add to the pain, I found out about that when I first done Michael on a running track and could not get within 30 seconds of my treadmill time. Good work, come on Texas

Re: Nik
 

[QUOTE=Scott Jenkins;528825]Great work Nik, as rxd hip back extensions and running outside add to the pain, I found out about that when I first done Michael on a running track and could not get within 30 seconds of my treadmill time. Good work, come on Texas[/QUOTE]

No win today, looks like Ernie has got some legs!!

Re: Nik
 

[QUOTE=Nik Nichols;527855]Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

lunges were 20lbs carry
situps were with 20lbs
pullups C2B

time 13:25[/QUOTE]

Your just showing off:super: great work!