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

Nik Nichols 10-16-2012 05:33 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1101213]Not had much time last few days Nik but just caught up with your log. Take care of that back and avoid anything that hurts it, remember the difference between injury pain and workout pain.

Other than that some great work, the 30 muscle ups for time at pr speed, hspu are strong right now. When Rob had a hip flexor/back problem last month he was smashing muscle ups strict and hspu strict constant and has got to be very competitive at them now so just focus more on the stuff that does not niggle you.[/QUOTE]

Will do and thans Scott, it is getting on my nerves and hard to train at the moment. I feel like a slacker at the moment.

Nik Nichols 10-16-2012 06:47 AM

Re: Nik
 
A.M. warmup

10 HSPUs
30 GHDs
30 back ext
10 HSPUs
30 abmat situps with 25lbs overhead
10 HSPUs
10 wide c2b dead hangs
30 squats
10 close over hand dead hangs
30 pushups
10 close under hand dead hangs

kicking drills

rolled my back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side

My back is still sore, twingy.

Nik Nichols 10-16-2012 09:01 AM

Re: Nik
 
10:00 break
daily squat
135lbs x1
185lbs x1
235lbs x1
285lbs x1
330lbs(145k) xfxfxf

I was bound and determined to get 330 for 1 today but I could not get it. Got stuck out of the hole every time. I told myself that I'd get the 330 and not squat again till Monday. looks like my body has other plans.

I just need to heal up and not let this squat set back rattle me any more. Hard thing is it was the only heavy thing I could do. I have not dead lifted, snatched, cleaned in almost two weeks.

I can saw i gave it all I had today so far, come on press don't fail me today!

Nik Nichols 10-16-2012 11:47 AM

Re: Nik
 
Strict Press

bar x1
95lbs x1
115lbs x1
125lbs x1
135lbs x1
140lbs(64k) x1

100lbs x3
110lbs x3
115lbs x3
120lbs(54k) x3
125lbs(57k) x1xf

75lbs x5
75lbs(34k) x5
AMRAP in 15 minutes of:
10 OHWL (20/15kg)
8 pressups
6 G2OH (20/15kg)

12 rounds even

lunges slow, G2OH was slow for my back, all ok, just not really fast. Killed my shoulders.

Nik Nichols 10-16-2012 01:56 PM

Re: Nik
 
3:00 break

light dead lift

135lbs x3
185lbs x3
235lbs(106k) x3
235lbs x3
235lbs x3

I told myself that I was going to try to hit 225lbs, but 235 was easier to put on the bar. The reps were solid and perfect reps. I did not want to make a mistake with my back. This was ok.

I felt like I could have done more but I stayed here for safty. Happy enough.

Scott Jenkins 10-17-2012 05:13 AM

Re: Nik
 
Nice work getting the 12 rounds Nik, on the GTOH with the plate I got some big tips, noticed a lot of people making them harder for themselves. First go sumo stance, real wide. Next touch the plate when it is aiming directly down onto the thin bottom edge, I know this is obvious as its quickest but again I see loads of people touching the big side of the plate to the ground.

Right and the reason for telling you as you said they can irritate your back. When I do them I squat keeping my back more upright so not bending over, its more efficient and takes your lower back out of the exercise.

Nik Nichols 10-17-2012 05:27 AM

Re: Nik
 
10/16/12
pm
push jerks befor Cathy and the boys came up for a workout

135lbs x2
135lbs x2
135lbs x2
165lbs x2
165lbs x2
185lbs(84k) x2
185lbs x2
185lbs x2

turkish get up
bar x1
1pood (35lbs) x1
1.5 pood (53lbs) x1
2 pood (70lbs) x1

Nik Nichols 10-17-2012 05:29 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1101477]Nice work getting the 12 rounds Nik, on the GTOH with the plate I got some big tips, noticed a lot of people making them harder for themselves. First go sumo stance, real wide. Next touch the plate when it is aiming directly down onto the thin bottom edge, I know this is obvious as its quickest but again I see loads of people touching the big side of the plate to the ground.

Right and the reason for telling you as you said they can irritate your back. When I do them I squat keeping my back more upright so not bending over, its more efficient and takes your lower back out of the exercise.[/QUOTE]

Thanks Scott. I did the G2OH close to what you said. I did sumo, and just about tuched the edge, it was not straight up and down but not flat either. I don't know if I bent my legs, I think I did because I used a big hip pop to helpt it up and ease the back.

Nik Nichols 10-17-2012 06:41 AM

Re: Nik
 
A.m. warm up
10 HSPUs
20 GHDs
20 back ext
10 HSPUs
20 abmat situps
20 kipping pullups
20 squats
20 pushups

kicking drills

rolled my back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 4:00min a side

shoulders and wrist really sore today. But ok, just really sore. Back is still twingy and popy. But I have not taken any meds and today will be day 3 God willing. So slowly on the mend.

Nik Nichols 10-17-2012 08:55 AM

Re: Nik
 
10:00 break
stretch

glute stretch with leg on table 2:00min a side
ham stretch with band 2:00 min a side
couch stretch foot on wall 2:00min a side
calf stretch 2:00min a side


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