Re: Nik
 

Scott, that is a great thread, thanks a ton!! I'll be trying some of that out at lunch.

My back is better. No pain meds so far today, I'm still sore, but I'm ok.

Re: Nik
 

Since my back irritations started in July I have not taken a single pain medication, I would rather know where I am at than think its all good then wake in the morning and the pain is back. Right now I can Deadlift heavy with no pain, but if I want to touch my toes with straight legs my back says no.

Re: Nik
 

[QUOTE=Scott Jenkins;500682]Since my back irritations started in July I have not taken a single pain medication, I would rather know where I am at than think its all good then wake in the morning and the pain is back. Right now I can Deadlift heavy with no pain, but if I want to touch my toes with straight legs my back says no.[/QUOTE]

That sucks Scott! That you cant touch your toes but deadlift!!

The Doc gave them to me, I was in a bad way, but I hate taking any meds, everything makes me feel funny. Even my fish oil caps make me feel funny!!
But the meds did help me for the one day I did take them. I have them with me if I need them, but like you I eant to know where I'm at. So far so good.

Re: Nik
 

Lunch time.

Supine Bridges, 4 sets 10.
bird dog 4 sets 10.
front squats 1 set 10 @45lbs
1 set 10 @65lbs
2 sets10 @95lbs

4 sets 10 inverted grip dead hang pullups.

Back is feeling ok. No problems with the exercizes.

Re: Nik
 

3:00 break

30 situps 25lbs
20 situps 40lbs

4 set10 ring pushups
4 sets of 5 front lever work
4sets 5 back lever work
25 back ext 25lbs

2 sets of 10 Supine Bridges (hold for a cout of 5)

Re: Nik
 

Nice workouts Nik. Good to see you getting out and about with your back the way it is.

Re: Nik
 

[QUOTE=Nick Harris;501028]Nice workouts Nik. Good to see you getting out and about with your back the way it is.[/QUOTE]

Thanks Nick, How is the knee?

Re: Nik
 

Ok after a sore week end, I am going to have to skip the main page till I get my back squared away. I don't know if I am pushing to hard, lifting wrong(I try to focus on form), or just a cronic weak back.

I talked to Chuck B. a bit and he gave me some pointers to strenthen my back and I will be focusing on the first. When I feel like my back is good then I will move on. But I have to get stronger first.

Any help or tips for strenthening my back is welcome.

Re: Nik
 

[QUOTE=Nik Nichols;502698]Ok after a sore week end, I am going to have to skip the main page till I get my back squared away. I don't know if I am pushing to hard, lifting wrong(I try to focus on form), or just a cronic weak back.

I talked to Chuck B. a bit and he gave me some pointers to strenthen my back and I will be focusing on the first. When I feel like my back is good then I will move on. But I have to get stronger first.

Any help or tips for strenthening my back is welcome.[/QUOTE]

Over the last 3 or 4 months I have found that the best exercises for strengthening my back are the ones I cannot perform, like deadlift, so its a matter of finding lower back exercises that give you personally no pain. A good one for me when my back was quite bad was planks, front, sides and back, also you could do what I call dish holds. You lay on your front and raise your legs and arms just like in a superman except this time you hold yourself in the flexed position. Do you have a machine to perform Back extensions as if they are comfortable it will help?

Re: Nik
 

[QUOTE=Scott Jenkins;502716]Over the last 3 or 4 months I have found that the best exercises for strengthening my back are the ones I cannot perform, like deadlift, so its a matter of finding lower back exercises that give you personally no pain. A good one for me when my back was quite bad was planks, front, sides and back, also you could do what I call dish holds. You lay on your front and raise your legs and arms just like in a superman except this time you hold yourself in the flexed position. Do you have a machine to perform Back extensions as if they are comfortable it will help?[/QUOTE]

Yea, I can do back ext, I will do the super man thing too. I hate planks!!!Long and boring!!

When I dead lift, I will just have to go light till I'm sure I'm past this and stronger.

Re: Nik
 

[QUOTE=Nik Nichols;502732]Yea, I can do back ext, I will do the super man thing too. I hate planks!!!Long and boring!!

When I dead lift, I will just have to go light till I'm sure I'm past this and stronger.[/QUOTE]

Definately Nik, this will be a bad memory in no time. Another thing that has worked for me is heat. Get a 'hot water bottle' and put it in the sore area for 20 minutes then lay on the floor and stretch your back gently.

I personally do not think everyone who hurts there back has necessarily got a weak back. It just means through bad form or bad luck you have tweaked something. You can never have a too strong back though so everything that helps is good.

Re: Nik
 

[QUOTE=Scott Jenkins;502743]Definately Nik, this will be a bad memory in no time. Another thing that has worked for me is heat. Get a 'hot water bottle' and put it in the sore area for 20 minutes then lay on the floor and stretch your back gently.

I personally do not think everyone who hurts there back has necessarily got a weak back. It just means through bad form or bad luck you have tweaked something. You can never have a too strong back though so everything that helps is good.[/QUOTE]

Will do with the heat. Thanks for the good word. It is hard to stay up some times, I guess my resolve is being tested~!! But I'm sticking to it!!

Re: Nik
 

Lunch

back ext 30 reps at 25lbs
20 reps at 40lbs
ring pushups 10 reps
10 reps with 30lbs vest
10 reps with 30lbs
10 reps 30lbs
situps 10reps 25lbs
20 with 40 lbs
20 with 40 lbs
ring pullups 10
10
10 with 30lbs
10 with 20lbs
lever progression (thanks Chuck)

Re: Nik
 

Front/ back lever work 3 sets 5 for both, in tuck and pike position.

Re: Nik
 

Gotta hand it to you for persevering. Hope you get your back straightened out for good.

Re: Nik
 

[QUOTE=Camille Lore;503254]Gotta hand it to you for persevering. Hope you get your back straightened out for good.[/QUOTE]

Thanks Camille, it is tough some times, but what else can I do quite? I don't think so.

Re: Nik
 

Morning wake up.

50 situps with 40 lbs
50 back ext 40 lbs
back lever work in pike position. 5 reps held for as long as I could(arround a count of 5) No time for anything else.

Re: Nik
 

:) Good to see you back in action and doing all that core work.

Re: Nik
 

[QUOTE=Vanessa Sisson;503637]:) Good to see you back in action and doing all that core work.[/QUOTE]

Thanks Vanessa, I'm taking this week off from the Main page to get my back well. I'll be doing alot of core work from now on.

I may do a main page if it is not heavy back.

Re: Nik
 

Lunch time back exercizes

Back ext. 20 reps with 40lbs 3 rounds

ring pushups 10 reps with 30lbs vest 4 rounds

glute activation thing Scott told me to do 10 reps holding for a count of 10 with 40 lbs 3 rounds

sit ups 20 reps with 40 lbs 3 rounds

ring dips 3 sets 10

front squats 3 round 10 with 85lbs, 105lbs, 125lbs.

back lever work in pike position 1 round of 5 holding as long as I could.

oh 1 ring plank with 30lbs vest for 30 sec for fun.

Ran out of time.

Re: Nik
 

3:00 break, front/ back lever tuck/ pike work
10 pullups
5 skin the cat
10 pullups
5 skin the cat
10 pullups
10 pullups

3 sets 10 shoulder press with 85 lbs, focusing on not flexing my chest back, holding my upper back tight and not bending below my chest.

Re: Nik
 

50 situps 40 lbs
50 back ext 40lbs
good morning warm up in the cold!

Re: Nik
 

Nik your doing too much core work right now, you need to give it a chance to recover, weighted back extensions and sit ups will start getting harder and harder if done everyday.

Hows the injury, what exercises is it stopping you from peforming right now?

Re: Nik
 

[QUOTE=Scott Jenkins;504623]Nik your doing too much core work right now, you need to give it a chance to recover, weighted back extensions and sit ups will start getting harder and harder if done everyday.

Hows the injury, what exercises is it stopping you from peforming right now?[/QUOTE]

I know, I know, I should start listening to you and a few others. i just want to be done with it NOW!!:ranting2:

Dead lift is sore a little, any real fast movement. I can front squat ok slowly, probably deadlift slowly. I don't know about the thrusters today, they might hurt if I'm not carefull.
It is just a dull ache now, some times it is gone, some times not. I told myself yesterday I was taking today off, but I was sore this morning and the situps and back ext's help work out the soreness. The 40 lbs is just a kick in the rear.

Re: Nik
 

So there is thousands of exercises you can pick from until you can hit the main page again. You will just have to use your own programming for a couple of weeks. Have a look through the Girl named WOD's and Hero WOD's and pick one that will not aggravate your injury. Weighted thrusters for a 1RM are not a good idea.

Squat/Deadlift rehab:
Day 1: 45lb (bar) 25 reps
Day 2: 65lb 25 reps
Day 3: 75lb 20 reps.... and so on. If you feel you can do more any day then make it a bigger jump in weight or do 3 sets. This is how I got back into deadlift and back squat after being out since July. It worked Nik. I am currently on 265lb for deadlift and the same for back squat.

Anyway just a few things for you to consider you impatient ****er!!! :rofl:

Re: Nik
 

[QUOTE=Scott Jenkins;504634]So there is thousands of exercises you can pick from until you can hit the main page again. You will just have to use your own programming for a couple of weeks. Have a look through the Girl named WOD's and Hero WOD's and pick one that will not aggravate your injury. Weighted thrusters for a 1RM are not a good idea.

Squat/Deadlift rehab:
Day 1: 45lb (bar) 25 reps
Day 2: 65lb 25 reps
Day 3: 75lb 20 reps.... and so on. If you feel you can do more any day then make it a bigger jump in weight or do 3 sets. This is how I got back into deadlift and back squat after being out since July. It worked Nik. I am currently on 265lb for deadlift and the same for back squat.

Anyway just a few things for you to consider you impatient ****er!!! :rofl:[/QUOTE]


I will do this workout, it looks perfect for me, between you and Chuck B. I'm going to be one giant core!!

I know I should take it easy and slow, I am trying, I know I know, I'm doing all this core and such. I just don't want to be out, and if I can do somthing to strenthen up I will, I just need to thke a rest day.

We all who cross fit are a specific mind set. I know a few guys who tried to get in with us and it just wasn't for them. They would stop in a workout. I would rather scale then stop a workout. We tried to scale work outs to there strenth and still they wouldn't keep going.

We are go, go, go, never stop, one more, one more, and when you are done, some one comes by and says, hey can you do a one hand hand stand? or hands to feet roll outs. ''Why lets see if we can do that too!!''

I guess what I'm saying is my agressive attitude is bad during an injury, I just want to work harder to get that much stronger.
You are right, I am impatient!!:rofl:

Re: Nik
 

[QUOTE=Nik Nichols;504653]I will do this workout, it looks perfect for me, between you and Chuck B. I'm going to be one giant core!!

I know I should take it easy and slow, I am trying, I know I know, I'm doing all this core and such. I just don't want to be out, and if I can do somthing to strenthen up I will, I just need to thke a rest day.

We all who cross fit are a specific mind set. I know a few guys who tried to get in with us and it just wasn't for them. They would stop in a workout. I would rather scale then stop a workout. We tried to scale work outs to there strenth and still they wouldn't keep going.

We are go, go, go, never stop, one more, one more, and when you are done, some one comes by and says, hey can you do a one hand hand stand? or hands to feet roll outs. ''Why lets see if we can do that too!!''

I guess what I'm saying is my agressive attitude is bad during an injury, I just want to work harder to get that much stronger.
You are right, I am impatient!!:rofl:[/QUOTE]

Its like talking to myself giving you advice Nik, you are the same as me. When my back was stopping me doing a lot of the main page WOD's I would get nervous before looking on the computer to see what the WOD is, if it was something I could not do I would be in a terrible mood. The ones that hurt me most was the WODs that was in the middle, I would think can I do that today, yes, no, yes, no, I would drive myself mental.

Impatient and rushing are my two biggest faults that I put in Christins recent rest day social. What happended yesterday in her social I missed that.

Re: Nik
 

Nik,
I think the "agressive, more more more" attitude is a common one in CF. Or maybe I'm just trying to make myself feel better. But, take Scott and Chuck's advice. Go SLOOOOW. How much it suck to have to start over if you reinjure it trying to rehab too fast? Ugh....

Re: Nik
 

[QUOTE=Vanessa Sisson;504693]Nik,
I think the "agressive, more more more" attitude is a common one in CF. Or maybe I'm just trying to make myself feel better. But, take Scott and Chuck's advice. Go SLOOOOW. How much it suck to have to start over if you reinjure it trying to rehab too fast? Ugh....[/QUOTE]

I agree with you Vanessa. CF makes you want to go go go! I have to do my best to go it slow as well Nik, we'll make it man.

Re: Nik
 

[QUOTE=Vanessa Sisson;504693]Nik,
I think the "agressive, more more more" attitude is a common one in CF. Or maybe I'm just trying to make myself feel better. But, take Scott and Chuck's advice. Go SLOOOOW. How much it suck to have to start over if you reinjure it trying to rehab too fast? Ugh....[/QUOTE]
I will, I didn't do anything today, just some streches and air squats ext, NO weights today.


[QUOTE=Nick Harris;504773]I agree with you Vanessa. CF makes you want to go go go! I have to do my best to go it slow as well Nik, we'll make it man.[/QUOTE]

I know we will and not only make it, but be stronger and smarter for it!!

Re: Nik
 

Nik's WOD. Do nothing, 5 rounds, for time. Excellent!

Re: Nik
 

[QUOTE=Nik Nichols;504039]3:00 break, front/ back lever tuck/ pike work
10 pullups
5 skin the cat
10 pullups
5 skin the cat
10 pullups
10 pullups

3 sets 10 shoulder press with 85 lbs, focusing on not flexing my chest back, holding my upper back tight and not bending below my chest.[/QUOTE]

This looks like so much fun Nik!

I'm definitely gonna do this one in the next few days!

Re: Nik
 

Hey Fergus have fun with it. I was going for a 3ed set of skin the cat, but my abs wouldnt let me!!



3:00 break 15 min of speed bag work, I didn't lift a weight!!!

Re: Nik
 

[QUOTE=Brady Herrin;504824]Nik's WOD. Do nothing, 5 rounds, for time. Excellent![/QUOTE]

I'm trying, but it is so hard!!

Re: Nik
 

[QUOTE=Nik Nichols;505005]I'm trying, but it is so hard!![/QUOTE]

I feel the same way today. I'm sore everywhere except my legs and the gym's closed due to the weather SO....I'm going nuts. I want to do something but if I do squats or lunges or whatever then my BS or DL will suck tommorow. Bah!

Re: Nik
 

[QUOTE=Vanessa Sisson;505059]I feel the same way today. I'm sore everywhere except my legs and the gym's closed due to the weather SO....I'm going nuts. I want to do something but if I do squats or lunges or whatever then my BS or DL will suck tommorow. Bah![/QUOTE]

I know it. I feel good today, I want to work out, but I need to rest, I need to stick to taking my time and getting back slowly!! Dang it!!

Re: Nik
 

10:00 break

25 reps dead lift 95lbs
15 ring pullups
25 back squats 95lbs

Back is coming along. I could feel the sore spot higher in the reps. It was a dull pain. Slowly but surely I'm getting there. Thanks Scott for the work out.

Re: Nik
 

[QUOTE=Nik Nichols;505659]10:00 break

25 reps dead lift 95lbs
15 ring pullups
25 back squats 95lbs

Back is coming along. I could feel the sore spot higher in the reps. It was a dull pain. Slowly but surely I'm getting there. Thanks Scott for the work out.[/QUOTE]

Glad to hear its coming along well Nik, the dull ache sounds like rehab pains which is good.

Re: Nik
 

[QUOTE=Scott Jenkins;505675]Glad to hear its coming along well Nik, the dull ache sounds like rehab pains which is good.[/QUOTE]

Yea, that is what I was thinking. It is pretty much gone now, minor annoyance really.

Re: Nik
 

[QUOTE=Nik Nichols;505659]10:00 break

25 reps dead lift 95lbs
15 ring pullups
25 back squats 95lbs

Back is coming along. I could feel the sore spot higher in the reps. It was a dull pain. Slowly but surely I'm getting there. Thanks Scott for the work out.[/QUOTE]

Good to hear about the back Nik. You'll get there.