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

Nik Nichols 01-23-2013 08:24 AM

Re: Nik
 
A.M. warm up
10 HSPUs
10 GHDs
20 back ext
10 HSPUs
20 ab mat situps with 25lbs plate over head
20 squats
10 wide C2B dead hangs
20 push ups

kicking drills
rolled my back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side.

squatted bar x3
135lbs x3

my back is still sore. I will not be negative.

Scott Jenkins 01-23-2013 09:09 AM

Re: Nik
 
Pushing along nicely, good to see some benching also, one thing I miss, we don't have a bench at CM2.

Nik Nichols 01-23-2013 09:53 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1128381]Pushing along nicely, good to see some benching also, one thing I miss, we don't have a bench at CM2.[/QUOTE]

Thanks Scott, yea, I have added bench now because I NEVER do it and it is worth it to do.

Nik Nichols 01-23-2013 09:54 AM

Re: Nik
 
10:00 break I had about 7:00mins so I only squatted a few reps.

squat
135lbs x1
185lbs x1
235lbs unracked it and it did not feel right and I stopped. Humbling.

Nik Nichols 01-23-2013 12:14 PM

Re: Nik
 
3 reps on the min for 10:00 min

ring dips
wide C2B dead hangs

all good, dips got better as I went.

100 ab mat situps
50/20/30


I was going to do muscle ups but my back was not going to do the transition, Same for squats. To much strain on my back.

Oh and a good note, this is day two with no meds.

Scott Jenkins 01-23-2013 02:47 PM

Re: Nik
 
Glad to hear your off the meds Nik and some good work with the c2b and ring dips, that sounds fun to me, your getting to do some great stuff now your on your own programming, use it and enjoy it.

Thanks for the heads up on my log, appreciated.

Nik Nichols 01-23-2013 02:51 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1128530]Glad to hear your off the meds Nik and some good work with the c2b and ring dips, that sounds fun to me, your getting to do some great stuff now your on your own programming, use it and enjoy it.

Thanks for the heads up on my log, appreciated.[/QUOTE]

Thanks Scott, I am still working around my back at the moment but I can do pullups, dips bench with no problem. Mus are to big a movement for my upper back so they are out. If I am careful, my back will be ok pretty quick I hope.

I though you would like the ring dips. I could have done more but was testing my back and as I went it got easier.

Nik Nichols 01-23-2013 03:00 PM

Re: Nik
 
3:00 break
I rolled my back 3:00mins.

all I had time for. another short break.

Scott Jenkins 01-24-2013 02:48 AM

Re: Nik
 
[QUOTE=Nik Nichols;1128533]Thanks Scott, I am still working around my back at the moment but I can do pullups, dips bench with no problem. Mus are to big a movement for my upper back so they are out. If I am careful, my back will be ok pretty quick I hope.

I though you would like the ring dips. I could have done more but was testing my back and as I went it got easier.[/QUOTE]

What about strict muscle ups, if you can dip and pull up , or is it right in the transition?

Nik Nichols 01-24-2013 06:29 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1128802]What about strict muscle ups, if you can dip and pull up , or is it right in the transition?[/QUOTE]

I will try it out again today and test it out. I'd get to the bottom of the transition and my brain would stop it for fear of the back. I got mad and just willed myself through the pain once and decided to not push it. Maybe the strick will be better.


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