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Old 06-10-2009, 04:09 PM   #91
Nicole Ashman
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Re: Nikki 2k - The pleasure of pain journey...

DAMN Straight it was a hard work out haah My legs are feeling it now ha
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Old 06-12-2009, 03:05 AM   #92
Nicole Ashman
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Re: Nikki 2k - The pleasure of pain journey...

WOD. Peggy in memory of Catras late sister.

15 Min AMRAP
5 kb swings
10 push ups
15 squats
20 situps

11 rounds.
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Old 06-12-2009, 09:07 AM   #93
Jay Ashman
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Re: Nikki 2k - The pleasure of pain journey...

good work!!
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Old 06-12-2009, 10:23 AM   #94
Nicole Ashman
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Re: Nikki 2k - The pleasure of pain journey...

Thank you!!!!!!
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Old 06-12-2009, 01:40 PM   #95
Jay Ashman
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Re: Nikki 2k - The pleasure of pain journey...

hahaha, pepper! hahaa
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Old 06-14-2009, 11:35 AM   #96
Nicole Ashman
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Re: Nikki 2k - The pleasure of pain journey...

6.14.09
Warmm up
Foam roller work
Shoulder dislocates
hip mobility work
10 ghs
10 back extensions

Back Squats
5 with 45#
5 with 75#
3 with 95#
3 with 115#

Last time I did back squats I maxed out at 105# This time I upped the weight just a little.. It felt good... that goal is looking quite attainable

Dead Lifts
3 with 45#
3 with 95#
3 with 115#
3 with 135#
3 with 155#

The last rep at 155# as I pulled up I felt something pull in my left side of my my lower back.. It did NOT feel good at all. I immediately did some foam roller work and some stretching.. It is still a little tender..

10 Minute AMRAP
5 push ups
10 sit ups
15 bws

9 full rounds.
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Old 06-23-2009, 02:51 AM   #97
Nicole Ashman
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Re: Nikki 2k - The pleasure of pain journey...

10 back extensions, 20 GHS, 30 squats. 5 rounds for time. 11:47.

First timed work out since over a week ago... I was supposed to do burpees BUT I was in a very small area..

Some broad was being trained in the area I needed to be in.
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Old 06-24-2009, 02:52 AM   #98
Nicole Ashman
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Re: Nikki 2k - The pleasure of pain journey...

6.24.09

10-9-8-7-6-5-4-3-2-1 for time
Push Press
SDHP
burpees

Time 12:47 man oh man did this suck... I started with 55 and had to drop it to 45..I felt a twinge in my lower back STILL!!!! Ugh how long is it going to take for this injury to heal.....My push press is normally 80 and now I'm only pushing 45....grrrr
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Old 06-28-2009, 01:47 PM   #99
Nicole Ashman
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Re: Nikki 2k - The pleasure of pain journey...

Warm up
.25 mile run on the treadmill
2x10 ghs
2x10 back extensions
pvc shoulder dislocates
pvc good mornings
pvc shoulder mobility work

Today I learned the proper form in doing OHS. This is something that I picked up immediately and enjoyed. Not to hurt my back we just did it for a few sets of 10.

Then went on to snatch balance work and did rather well at it.

I did the clean before but was having a hard time with it for some reason.. Today after a few times I got it down. I need to work on my speed BUT none the less I got the form right, which really is the most important thing. Started with the PVC bar then moved up to the 25# bar and made sure to NOT aggravate my back. Taking things with powerful and explosive movements slow.

Metcon
10 min AMRAP
5-35# power cleans
5-35# thrusters
5 box jumps

I completed 8 full rounds and the time was up. Towards the end of the last round my elbows were not as upright as they were supposed to be BUT I got my form on point on the very last rep in the last round. That kicked my *** ha... I have no pain in my lower back at all right now..:knocks wood:
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Old 06-28-2009, 05:48 PM   #100
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Re: Nikki 2k - The pleasure of pain journey...

your best day yet
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