Got a chance to workout w/ some power houses last weekend. It got posted to CrossFit.com. Check it out there or here..
-Nick
"Silver Sack"
10 Minute AMRAP
1st 5 minutes:
Overhead Squats 135/95
5 KB Swings on the minute 1 1/2-1P
last 5 minutes:
Power Cleans 135/95
5 KB Swings on the minute 1 1/2-1P
At the top of each minute, you must stop either Overhead Squats or Power Cleans and perform 5 KB Swings, then continue with the movement...
Cash out
200 M Row sprints x 3
rest 15 seconds between
Post all your info to comments...
REGISTRATION CLOSES NOV. 6TH!
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18 comments:
hmmmm....this should be interesting
Followed Doug's lead this morning by watching the vid of Nick at the Level 1 Cert this past weekend ...
Hobart's a BEAST !!!
Great job Nick ... making us proud !!! At least you got to work out next to Heather ... distracting as that might have been !!!
This looks fun...confusing but fun..Hope I can finish this power point that is worth like 65% of my grade in time to make it in today...wish me luck.
Get it done Kelli...then go to the 330 class!
I'll be in at 4:30 with Shane O'
This was wayyy harder than it looked...
overhead sq:85lbs. 30 reps
power cleans:85lbs. 27 reps.
Total: 57
kb: 1pood.
Thought I'd be able to make up reps with the power cleans..I was wrong...after the overheads, 85lbs p.c felt like 200lbs. See you again at 430, Shannon wants to try Kids Crossfit!!
Nick, you rock! Awesome video!
Great job 9:30!
Challenging WOD! Great for smacking you in the face with your weaknesses! Love that!
Theresa, same here!...went to do 95 for PC's and stripped to 85! Oof!
OHS: 65lbs/35 reps
PC: 85lbs/23 reps
KB: rx
Total: 58
i won't be in today but question: can i bring a friend with me tomorrow?
Casey, you have a friend? Wow, that's unbelievable. Just kidding. If Mark says no, bring her anyway and say "She's with Atlee". Works every time. Awesome job Nick!
I went heavy (for me) on the OHSQ just to try and get better, tried to focus on the movement today (that lasted 1 round).
115 OHSQ, 115 Clean
19 OHSQ
31 CLEAN
50 Total
Finished the Row 36,38,41.
Overhead 85lb and rx the powerclean
33-29
Already nervous for tomorrow :)
atlee i'm actually paying her to come so you guys don't think i'm a loser...thanks for calling me out hahaha aand why is sammy saying already nervous for tomorrw?!
Nick, you look great..from what I could see of you:-)
Nicely done Nick! However, no matter how many snatches you do, you are always gonna be the Polka Punisher to me... Both utilize amazing footwork, but the one requires flare!
My 1st time posting my results...
75lbs for both lifts
OHSQ-26
PC-24
Total- 50
200m sprint times
42-42-45
This was harder than it looked..
55lbs for OHSQ and 75lbs for power cleans,
OHSQ: 29
PC: 20
Sprints were only at 75% my back was cramping up from sitting all day on the computer.
49.6/47.6/47.2
that was much tougher than it looked on paper, Nick advised me to squat snatch the 1st OHSQ to save some time and I fell on my ass for the very first rep...it was pretty funny
WOD: 32-21 RX'd
OHSQ: 115 (32)
PC: 135 (34) total: 68, thought the hardest part was going from the Cleans to the KB swings, a lot of hip!
row: 36 / 41 / 43
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