Re: Nik
 

[QUOTE=Elizabeth Terris;510685]somewhat better but I lost a ton of weight :( I'm sure it won't be hard to put back on. ;)[/QUOTE]

Na, it wouldn't be hard for me to put it back on!!

Re: Nik
 

Looks like some serious back rehab stuff. I particularly like the front squats and ring pushups. Back extensions and situps are good for building core strength, but the most important thing is to develop motor patterns that maintain stability by resisting flexion and twisting. That's why I like the front squat and ring pushups so much. Other excellent stability exercises include renegade rows, TGUs, OHS, front/side planks, med-ball pushups, med-ball throws in various directions (without spinal twisting), OH lunges/side lunges, abwheel rollouts, etc. The idea is to get your body used to holding that spine ramrod straight, whether in the gym or in a chair - chest up, shoulders back. Getting good movement patterns ingrained will take months, if not years. I need to focus on it more myself, or those patterns will never establish.

Keep up the good work, and good luck with the back.

Re: Nik
 

Thanks patrick. Yes I want to build core strenth.
I love the ring pushups, I have started doing ring front hols to side hold to other side hold for 30 sec non stop, not coming off the rings.

You are right about getting the spine straight and resisting flexion. This is what I have really been working on.

Front squats are good and fun for me.

I have been wanting to do OHS , but I havent been sure if my back is up to it. But I have been wanting to do it.

I have done the rollouts, off and on. There is so much to do, it is hard to get it all in.

I looked up renegade rows, I will try them out this morning.

What are TGU's?

Re: Nik
 

[QUOTE=Nik Nichols;511459]Thanks patrick. Yes I want to build core strenth.
I love the ring pushups, I have started doing ring front hols to side hold to other side hold for 30 sec non stop, not coming off the rings.

You are right about getting the spine straight and resisting flexion. This is what I have really been working on.

Front squats are good and fun for me.

I have been wanting to do OHS , but I havent been sure if my back is up to it. But I have been wanting to do it.

I have done the rollouts, off and on. There is so much to do, it is hard to get it all in.

I looked up renegade rows, I will try them out this morning.

What are TGU's?[/QUOTE]


TGUs are turkish getups. Jeff Martone has a 4-part video series on them on the exercises and demos page, starting with the getup-situp.

Re: Nik
 

[QUOTE=Patrick Haskell;511462]TGUs are turkish getups. Jeff Martone has a 4-part video series on them on the exercises and demos page, starting with the getup-situp.[/QUOTE]

Got you, I know the ''TGU'' just didn't catch it. After six monthe crossfitting I am still getting use to the discriptions, thanks.

Re: Nik
 

Renagadr rows 2 sets 10 with 25 lbs, this is suprisingly harder than I thought it would be.
30 situps 40 lbs
30 back ext 40 lbs
2 sets 10 ring pushups

2 sets 10 65lbs OHS.

Re: Nik
 

10:00 break

10 ring dips(because I have so much trouble with them)x 2
1 set 10 ohs65lbs
1set 10 ohs 85lbs
1 set 5 ohs 85, I got wobbely so I stopped, back is good.

clean progression work 10 each exercize with 85lbs

shoulder shrug
jump shrug
jump shrug high pull
hang power clean (jump, shrug, highpull, arm tuck)
Back still good.

Re: Nik
 

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Started out first and 10reps out of the second round with GHDS ended up with ab mat situps
started with 30 lbs bumbell ended with 25lbs dumbell


Time 25:03

Re: Nik
 

Nice work Mr Nichols, back on the main page :highfive:

Be that got some frustration out of your system.

Re: Nik
 

[QUOTE=Scott Jenkins;511778]Nice work Mr Nichols, back on the main page :highfive:

Be that got some frustration out of your system.[/QUOTE]

You have no idea!!

I ended up ripping a big chunk of skin off my little finger doing the KTE's last two round I was holding it out like I was having tea with the queen!!:rofl:

It felt good....Thanks Scott!!

Re: Nik
 

3:00

clean progression work.

Re: Nik
 

Looks like a good strong day there. Nice move to go from GHD to abmat. The GHD doesn't mess around with your back. It comes right after your whole core.

Re: Nik
 

[QUOTE=Patrick Haskell;512080]Looks like a good strong day there. Nice move to go from GHD to abmat. The GHD doesn't mess around with your back. It comes right after your whole core.[/QUOTE]


Thanks Patric, it was humbling, I almost tried to push on, walked back to the ghd rack, and stopped myself.

We have been talking about intenisity ect... I have realized that I have been pushing intenisity over form, so i have backed off and am rechecking form(and pretecting my back) till I know I am useing good solid form befor I go harder and heavier, I guess I am re,relearning crossfit.

The way I see it now is the workouts will be there, I need to make sure I will be inshape and good form to do them.
Like yesterdays WOD, I pushed the heck out of the KTE's and ab matt situps, and back ext's, I went as hard as I could, but on the KB swings, I focused on form and solid back.

Re: Nik
 

[QUOTE=Nik Nichols;512365]Thanks Patric, it was humbling, I almost tried to push on, walked back to the ghd rack, and stopped myself.

We have been talking about intenisity ect... I have realized that I have been pushing intenisity over form, so i have backed off and am rechecking form(and pretecting my back) till I know I am useing good solid form befor I go harder and heavier, I guess I am re,relearning CrossFit.

The way I see it now is the workouts will be there, I need to make sure I will be inshape and good form to do them.
Like yesterdays WOD, I pushed the heck out of the KTE's and ab matt situps, and back ext's, I went as hard as I could, but on the KB swings, I focused on form and solid back.[/QUOTE]

All of the above makes a lot of sense, I too can put intensity before form far too much, I am made that way, I approach everything like a Bull.

Looking forward to seeing your shoulder numbers today so I have something to aim for tomorrow. Remember to keep that body aligned

Re: Nik
 

I tend to the form over intensity on movements where my lumbar spine can get whacked. This means I sacrifice time substantially on Diane, Elizabeth, and WODs with GHDs (which I don't even do for time at the moment). My objective is to have the core locked in well enough in the next two months that I can really bring it to any WOD for the 6 to 8 weeks leading up to the qualifiers. Until then, however, it's form over speed. Hopefully, that will work for me.

Re: Nik
 

I agree with your method, I am refocusing on form first. Then when i can confidently do a movement I will up the intensity.


In saying that, I started todays wod, got to 135 shoulder press, my back felt it pretty good, so I stoped. That is fine, I will pick it up later.

Re: Nik
 

Awesome job on the workouts man! Looks like your back is doing great!

Re: Nik
 

[QUOTE=Nick Harris;512690]Awesome job on the workouts man! Looks like your back is doing great![/QUOTE]

Yes and know, the KB swings were tough slow and deliberate, I feel it big time today. But if I humble myself and watch the back stuff, I will be good soon.

Re: Nik
 

Well no workout today, I don;t have access to a rower, and I'm not going to sub sumo high pull for rowing and then do sumo high pulls!!:rofl:

I also don't want to put that much stress on my back yet. I hate humbling myself and doing what I should!!:mad:

But I hope to be good for monday!!

Re: Nik
 

It's a good thing you didn't work out. I would have been upset! I slacked off all weekend, except for the car work.

Re: Nik
 

[QUOTE=Brady Herrin;514188]It's a good thing you didn't work out. I would have been upset! I slacked off all weekend, except for the car work.[/QUOTE]

HAHA, not a chance this weekend. I'm thinking Mary, it looks tougher.

Re: Nik
 

Go for it. I'll be doing Cindy :)

Re: Nik
 

Oh you were right on the beer on my B-day, so even if I could have gotten out Sat morning I probably not been up to form.

Re: Nik
 

[QUOTE=Brady Herrin;514198]Go for it. I'll be doing Cindy :)[/QUOTE]

How many rounds?

Re: Nik
 

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

12 rounds HSPU's, Pistols

On the pistols I had to use my hand to stablize, to my discovery, I suck unimaginably at them!!!! I worked really hard at range of motion and kepping my heel down.

My hat is off to anyone who can do them!!!

Warmup was ghd's backext 40lbs, ring dips, ring pullups, muscle up progression, clean progression.

Re: Nik
 

Great job on the workout Nik! Tough work!

Re: Nik
 

[QUOTE=Nick Harris;514479]Great job on the workout Nik! Tough work![/QUOTE]

I liked it , just got humbled with the pistols!!

Re: Nik
 

[QUOTE=Nik Nichols;514480]I liked it , just got humbled with the pistols!![/QUOTE]

I thought you must be a Pistol expert as you said you would do Mary, they are a lot harder than they look Nik, I too get humbled by pistols.

Re: Nik
 

12 rounds is a damn good score for Mary Nik !!!!!! Nice !

Re: Nik
 

[QUOTE=Scott Jenkins;514526]I thought you must be a Pistol expert as you said you would do Mary, they are a lot harder than they look Nik, I too get humbled by pistols.[/QUOTE]


No expert, I saw the workouts and went for my least fav, it was good though.
[QUOTE=Richard Vanmeerbeek;514537]12 rounds is a damn good score for Mary Nik !!!!!! Nice ![/QUOTE]


Thanks Richard, I'll be chasing your Cindy next time!!

Re: Nik
 

Congrats on 12 rounds of Mary, Nik! I thought I had the pistol movement down about 2-3 months ago...somehow I lost the range of motion the next time I tried them! Great job, my friend!

Re: Nik
 

[QUOTE=Christin Street;514705]Congrats on 12 rounds of Mary, Nik! I thought I had the pistol movement down about 2-3 months ago...somehow I lost the range of motion the next time I tried them! Great job, my friend![/QUOTE]

Ah thanks Christin!! I think that is only second time I did pistols, they are my new nimisis!!

Re: Nik
 

great Mary rounds! I fall on my butt with pistols but I'm working on them.

Re: Nik
 

Can I swap you swome of my pistols for one of your HSPUs Nik? Great work on Mary Nik!

Re: Nik
 

[QUOTE=Matthew Green;515032]Can I swap you swome of my pistols for one of your HSPUs Nik? Great work on Mary Nik![/QUOTE]

Shoot you got it, I am the suck master of pistols, usually when i find something new that I struggle with I go and do it till I'm good at it, but pistols are on a whole other level!!:rofl:

Re: Nik
 

Nik got 3 muscle ups today!!!!

Re: Nik
 

10:00 break.

ring pushups, hand full p[ullups inverted grip

Muscle up progression, and... 3 more muscle ups!! I did one, reset one more, reset one more. They are getting better slowly but surely!!!

We then benched for fun, 135lbs 10 times 185lbs 5 time for fun. Good morning so far. I'm a little nervous about the deads today.

Re: Nik
 

[QUOTE=Brady Herrin;515233]Nik got 3 muscle ups today!!!![/QUOTE]

Woot Woot!!!!!

Re: Nik
 

[QUOTE=Nik Nichols;515238]Woot Woot!!!!![/QUOTE]

Great work on the muscle ups Nik!!

If you feel nervous on the deadlift stop. Just go as heavy as you feel totally comfortable with, do not take any risks that could put you back another week, I done that for 4 months constantly testing my back and it just kept getting re-injured.

Re: Nik
 

[QUOTE=Scott Jenkins;515263]Great work on the muscle ups Nik!!

If you feel nervous on the deadlift stop. Just go as heavy as you feel totally comfortable with, do not take any risks that could put you back another week, I done that for 4 months constantly testing my back and it just kept getting re-injured.[/QUOTE]


Will do, the deads will always be there another day, I will just go light and get a good rep workout.