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-   -   Nik (https://board.crossfit.com/showthread.php?t=33554)

Scott Jenkins 01-26-2009 10:03 AM

Re: Nik
 
[QUOTE=Nik Nichols;502732]Yea, I can do back ext, I will do the super man thing too. I hate planks!!!Long and boring!!

When I dead lift, I will just have to go light till I'm sure I'm past this and stronger.[/QUOTE]

Definately Nik, this will be a bad memory in no time. Another thing that has worked for me is heat. Get a 'hot water bottle' and put it in the sore area for 20 minutes then lay on the floor and stretch your back gently.

I personally do not think everyone who hurts there back has necessarily got a weak back. It just means through bad form or bad luck you have tweaked something. You can never have a too strong back though so everything that helps is good.

Nik Nichols 01-26-2009 10:18 AM

Re: Nik
 
[QUOTE=Scott Jenkins;502743]Definately Nik, this will be a bad memory in no time. Another thing that has worked for me is heat. Get a 'hot water bottle' and put it in the sore area for 20 minutes then lay on the floor and stretch your back gently.

I personally do not think everyone who hurts there back has necessarily got a weak back. It just means through bad form or bad luck you have tweaked something. You can never have a too strong back though so everything that helps is good.[/QUOTE]

Will do with the heat. Thanks for the good word. It is hard to stay up some times, I guess my resolve is being tested~!! But I'm sticking to it!!

Nik Nichols 01-26-2009 12:10 PM

Re: Nik
 
Lunch

back ext 30 reps at 25lbs
20 reps at 40lbs
ring pushups 10 reps
10 reps with 30lbs vest
10 reps with 30lbs
10 reps 30lbs
situps 10reps 25lbs
20 with 40 lbs
20 with 40 lbs
ring pullups 10
10
10 with 30lbs
10 with 20lbs
lever progression (thanks Chuck)

Nik Nichols 01-26-2009 02:07 PM

Re: Nik
 
Front/ back lever work 3 sets 5 for both, in tuck and pike position.

Camille Lore 01-26-2009 07:05 PM

Re: Nik
 
Gotta hand it to you for persevering. Hope you get your back straightened out for good.

Nik Nichols 01-27-2009 07:33 AM

Re: Nik
 
[QUOTE=Camille Lore;503254]Gotta hand it to you for persevering. Hope you get your back straightened out for good.[/QUOTE]

Thanks Camille, it is tough some times, but what else can I do quite? I don't think so.

Nik Nichols 01-27-2009 07:38 AM

Re: Nik
 
Morning wake up.

50 situps with 40 lbs
50 back ext 40 lbs
back lever work in pike position. 5 reps held for as long as I could(arround a count of 5) No time for anything else.

Vanessa Sisson 01-27-2009 07:42 AM

Re: Nik
 
:) Good to see you back in action and doing all that core work.

Nik Nichols 01-27-2009 07:50 AM

Re: Nik
 
[QUOTE=Vanessa Sisson;503637]:) Good to see you back in action and doing all that core work.[/QUOTE]

Thanks Vanessa, I'm taking this week off from the Main page to get my back well. I'll be doing alot of core work from now on.

I may do a main page if it is not heavy back.

Nik Nichols 01-27-2009 11:57 AM

Re: Nik
 
Lunch time back exercizes

Back ext. 20 reps with 40lbs 3 rounds

ring pushups 10 reps with 30lbs vest 4 rounds

glute activation thing Scott told me to do 10 reps holding for a count of 10 with 40 lbs 3 rounds

sit ups 20 reps with 40 lbs 3 rounds

ring dips 3 sets 10

front squats 3 round 10 with 85lbs, 105lbs, 125lbs.

back lever work in pike position 1 round of 5 holding as long as I could.

oh 1 ring plank with 30lbs vest for 30 sec for fun.

Ran out of time.


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