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

Nik Nichols 10-22-2010 06:44 AM

Re: Nik
 
am rolling,

2 mi IT band at the knee each side(pain, but not to bad)
5 min TI ban at the hip each side(pain but bareable)
2 min IT ban thigh each side(real pain, this one alwaysd hurts)
hip streches anckle arround back knee 2 min each side
2min laying on back butt to wall in sumo squat
2min butt to wall butterfly strech

2min each shoulder strap high trycept strech.each side


Almost forgot 2 min sitting on feet streching shins.

Marianne Urbanski 10-22-2010 08:08 AM

Re: Nik
 
[quote=Nik Nichols;858657]am rolling,

2 mi IT band at the knee each side(pain, but not to bad)
5 min TI ban at the hip each side(pain but bareable)
2 min IT ban thigh each side(real pain, this one alwaysd hurts)
hip streches anckle arround back knee 2 min each side
2min laying on back butt to wall in sumo squat
2min butt to wall butterfly strech

2min each shoulder strap high trycept strech.each side


Almost forgot 2 min sitting on feet streching shins.[/quote]

bummer nik.. hope you feel better soon... those IT bands get really tights. love the foam rollers for it.. :)

Nik Nichols 10-22-2010 08:18 AM

Re: Nik
 
[QUOTE=Marianne Urbanski;858701]bummer nik.. hope you feel better soon... those IT bands get really tights. love the foam rollers for it.. :)[/QUOTE]

Na I'm fine thanks, it is just that rolling the IT band is a killer for me. So rolling it really help.

Lee Hill 10-22-2010 09:04 AM

Re: Nik
 
haven't tried rolling it band, which probaby means it will hurt bad. I've found rolling my calves (soleus) the most excruciating, a neccessary evil with my stiff heel cords. Props for treating the mobility seriously.

Nik Nichols 10-22-2010 10:08 AM

Re: Nik
 
[QUOTE=Lee Hill;858738]haven't tried rolling it band, which probaby means it will hurt bad. I've found rolling my calves (soleus) the most excruciating, a neccessary evil with my stiff heel cords. Props for treating the mobility seriously.[/QUOTE]

Mna for me it is tough. Scott likes it. When you roll it, start where everm but don't just roll up and down the leg, hit a spot and roll front to back then move down a bit. It is a killer for me.

I remember you having the calf trouble. I had a bad time with my left one too. I found riolling my gluts helped the calf, I felt it in my calf actually.

Man mobility is the key. It really makes all the difference.

Nik Nichols 10-22-2010 11:12 AM

Re: Nik
 
Lunch time skill work
3 pos snach
10 reps at 75lbs
focus on fast in the middle.

Nik Nichols 10-23-2010 08:32 AM

Re: Nik
 
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 chest to bar Pull-ups

C2B pullups


time 6:30

all unbroken on both
only break was the 10 steps inbetween the wall and pullup rack

real breathy.

Scott Jenkins 10-25-2010 05:12 AM

Re: Nik
 
[QUOTE=Nik Nichols;859055]Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 chest to bar Pull-ups

C2B pullups


time 6:30

all unbroken on both
only break was the 10 steps inbetween the wall and pullup rack

real breathy.[/QUOTE]

This looks really fast Nik, Im going after it today then!!

Nik Nichols 10-25-2010 06:52 AM

Re: Nik
 
[QUOTE=Scott Jenkins;859516]This looks really fast Nik, Im going after it today then!![/QUOTE]

It was and fun too, I had Martin with me and he was great as always, He even countes a set of wall ball for me and gave me a stam on my hand when I finishes my round.

I was suprised at how it went. I got my breath on the wall ball and was breathing hard on the pullups.

It was a good set up for me. I kept telling myself that pullups were my thing and just grab the bar and go tire or not and I was able to get then done each set. But I wolud be breathless after the pullups and I knew wallball was slower and a big movement and I focused on breathing. Worked really well.


I missed yesterdays heavy workout, I hope to make it up though. I couldn't get free to workout till late and by then I was wrecked at all the work at home.

Scott Jenkins 10-25-2010 07:06 AM

Re: Nik
 
[QUOTE=Nik Nichols;859550]It was and fun too, I had Martin with me and he was great as always, He even countes a set of wall ball for me and gave me a stam on my hand when I finishes my round.

I was suprised at how it went. I got my breath on the wall ball and was breathing hard on the pullups.

It was a good set up for me. I kept telling myself that pullups were my thing and just grab the bar and go tire or not and I was able to get then done each set. But I wolud be breathless after the pullups and I knew wallball was slower and a big movement and I focused on breathing. Worked really well.


I missed yesterdays heavy workout, I hope to make it up though. I couldn't get free to workout till late and by then I was wrecked at all the work at home.[/QUOTE]

That's great way to keep count and keep Martin busy at the same time Nik, you done real well to keep it all unbroken through 7 rounds. Remember not to go crazy making up too many workouts, Im just going to do the pull up WB one tonight then get back on the schedule.


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