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Nik Nichols 02-22-2009 11:26 AM

Re: Nik
 
[QUOTE=Richard Vanmeerbeek;524198]How did Joshie feel ? :D[/QUOTE]


Oh man was that an exercize in form? I did the snaches better then I expected, I was worried about the weight(legs were wrecked after)

Then hitting the pullups with one fat arm felt wierd. I had to really focus in full range of motion, that turned in to singles, I had to hold the ''L'' at the bottom when I would start a rep to keep from useing the kick up for momentum for the pull.
It was a really rewarding workout in all those aspects. Insead of cutting corners or giving in to an easier route.

Nik Nichols 02-23-2009 07:26 AM

Re: Nik
 
warmup to get the blood moving, 20 situps, 20 back ext 40lbs
front/back lever work,
muscleups progressions.

Nick Harris 02-23-2009 11:36 AM

Re: Nik
 
[QUOTE=Nik Nichols;524803]warmup to get the blood moving, 20 situps, 20 back ext 40lbs
front/back lever work,
muscleups progressions.[/QUOTE]

Hope you had a great weekend Nik. Enjoy the WOD today!

Nik Nichols 02-23-2009 11:56 AM

Re: Nik
 
Warm up

10 ring pullups.
20 situps 40 lbs
20 backext 40 lbs
40 squats.
ring front and side planks 30 sec hols 1 round


For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

I did 45lbs SDHP 50 reps for the rowing.

Time was 18:52

oh man my forearms are killing me, that was tough, TOUGH!!!

I had to do the SDHP's in sets, grip was failing, but I did focus on the clean progression to try to cement that movement a little more and not introduce bad form. So I was going hips, stiff arm, shrug, then pull.

Nick Harris 02-23-2009 01:33 PM

Re: Nik
 
Great job Nik! Very nice time and strength!

Scott Jenkins 02-23-2009 01:40 PM

Re: Nik
 
The subs are always harder than the WOD Nik, well done for smashing your way through it, that was a tough one.

Nik Nichols 02-24-2009 07:41 AM

Re: Nik
 
Cast wll walks x 5 justto see if I could do them
40 situps.


Yea, scott, the subs always seem harder, but I would rather it be harder then easier. I know I got my work and then some.

Scott Jenkins 02-24-2009 07:42 AM

Re: Nik
 
Just done 2 cast wall walks, I was going to do 5 like you but I misjudged the height my feet were at and landed on my toes, had to hop around for 10 seconds till the pain went.

Nik Nichols 02-24-2009 09:06 AM

Re: Nik
 
[QUOTE=Scott Jenkins;525771]Just done 2 cast wall walks, I was going to do 5 like you but I misjudged the height my feet were at and landed on my toes, had to hop around for 10 seconds till the pain went.[/QUOTE]

Yikes, that sound painfull, (and funny)

Nik Nichols 02-24-2009 09:08 AM

Re: Nik
 
10:00 cast wall walks. I got 9 I was going for 10 and just didn't get it, my last two were rough!!


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