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

Nik Nichols 08-03-2012 07:13 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1083287]Upper glutes are what always triggers my lower back , you to really get into them with the hockey ball and roller.

Good work today, lots of strength work and that horrible metcon.[/QUOTE]

Yea, on the glutes, I am happering it with the ball, seems to be doing good so far now that I found it.

Nik Nichols 08-03-2012 07:18 AM

Re: Nik
 
A.M. warm up
30 GHds
30 back ext
11 HSPUs
10 wide grip dead hang c2b pullups
30 abmatt situps
11 HSPUs
10 close over hand dead hang pullups
30 squats
11 HSPUs
10 close under hand dead hang pull ups
30 pushups

kicking drills
rolled my back 2:00min
rolled upper glutes 2;00min a side

I am going to back off the daily squat to 285lbs for a few days to relax my glute.

Nik Nichols 08-03-2012 08:55 AM

Re: Nik
 
Daily squat

115lbs x3
185lbs x1
235lbs x1
285lbs x1
330lbs(150k) x1

done in 6:54

last reps was really slow, but my knees stayed out, so good progress. I know I said i was going to go light this time, but really I couldn't help it. Tomorrow I will go light in prep for Mondays new cycle.

Nik Nichols 08-03-2012 11:44 AM

Re: Nik
 
Bench press
95lbs x3
135lbs x3
165lbs x3
185lbs x3
185lbs x3
185lbs(84k) x10


9 power cleans 185lbs(84k)
3 15 foot rope climbs
6 power cleans
2 rope climbs
3 power cleans
1 rope climb

time 9:16
power cleans singles and steady.
Rop is a rope, hardest part is just grabbing on. Fore arms sore from it.

400m x2 not timed.

Nik Nichols 08-03-2012 03:20 PM

Re: Nik
 
3:00 break
squat snatch
on the min for 8:00min (not enough time for more)
115lbs x5
120lbs x3


I forgot to post a ''massive'' PR on double unders of 55 rep.

Nik Nichols 08-06-2012 07:56 AM

Re: Nik
 
Slow this morning, My back is still massed up. I hope I can squat in a bit and help it along. I am fighting it, but it is getting me down a bit. I wish it would go away. Enough wining.

A.M. warm up
30 GHDs
30 back ext
10 HSPUs
30 abmatt situps
10 wide C2B dead hang pull ups
10 HSPUs
30 squats
10 HSPUs
30 push ups

kicking drills

rolled my back 2:00min
rolled left glute 2:00min.

Scott Jenkins 08-06-2012 08:24 AM

Re: Nik
 
Do something else than squat today Nik, give it a break to heal up. Muscle ups can never hurt, weighted hspu etc.

Nik Nichols 08-06-2012 08:57 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1083981]Do something else than squat today Nik, give it a break to heal up. Muscle ups can never hurt, weighted hspu etc.[/QUOTE]

HAHAHA to late, But I may do that on my daily.

in saying that, the squats don't bother my back, I think it is from the arthritus. It just won't ease up.

Nik Nichols 08-06-2012 09:01 AM

Re: Nik
 
10:00 break

5/3/1 sqiat

new cycle

115lbs x5
185lbs x5
235lbs x5
285lbs(129k) x5
330lbs x1(for the daily)

the 285 was fun and hard, lest 2 reps were tough and last rep slow. But got them all.

the 330lbs on the other hand was rough. Left knee went in and i had to fight it up. I figure from all the other rep that this one was extra tough, that and the back thing.

Matthew Williams 08-06-2012 09:08 AM

Re: Nik
 
Hey Nik, I feel like we're kind of in the same boat. Ever since I came back from our team comp I've not been able to shake off the pain in my back. I've thrown in extra mobility work which usually helps, but right now it's not even touching it. The next thing on my list is to change our bed, it's too short for me and I'm sure that's adding to my problems.

I know your thoughts on pain killers, from what I've read you're not a fan, but right now it could be worth getting some anti-inflammatories in just to try and ease things up. I've avoided ibuprofen for a while but I think it's time to help myself a bit and give myself a mental rest from the pain


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