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

Nik Nichols 01-29-2013 08:09 AM

Re: Nik
 
A.M. warm up
10 HSPUs
20 GHDs
20 back ext
10 HSPUs
10 wide C2B dead hangs
20 ab mat situps
20 squats
10 close over hand dead hangs
20 pushups

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

sqiat bar x3
135lbs x3

this ''cold'' or congestion is killing me. Sleep was bad last nigh again. I qam feeling run down and tired.

Scott Jenkins 01-29-2013 08:40 AM

Re: Nik
 
Yes, colds and congestion everywhere right now, make hspu and handstands very uncomfortable, but a good way of clearing it out. Good to see your keeping with your warm ups etc, keep the numbers similar for the month and it will keep you from dropping anything.

Nik Nichols 01-29-2013 09:23 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1130699]Yes, colds and congestion everywhere right now, make hspu and handstands very uncomfortable, but a good way of clearing it out. Good to see your keeping with your warm ups etc, keep the numbers similar for the month and it will keep you from dropping anything.[/QUOTE]

That is what I'm trying to do. I hope to be back at it full force soon.

Nik Nichols 01-29-2013 10:44 AM

Re: Nik
 
10:00 break
daily squat

135lbs x1
185lbs x1
235lbs x1
285lbs x1
335lbs(151.9k) x1

all good reps.

My back is getting better still. only a slight pain walking out the bar, I just had to focus on staying really tight on the walk out.

Last rep. my knees went in and it was slow. I figure I was so focused on being tight because of fear of the back, I did not focus on keeping the knees out at the bottom. Still happy with the little progress.

Nik Nichols 01-29-2013 12:37 PM

Re: Nik
 
Lunch

bench press
bar x10
135lbs x3
185lbs x3
215lbs x3
225lbs(102k) x3 x3 x3

all good. I was going to go for four reps on the last set but got this wierd pain in my left collar bone, went right away, but at the moment I did not push past it.

6 hand pulls inverted rope climb.

bent over one hand rows with 80lbs 3 sets 5 reps

4 reps on the min for 10 min

wide C2B dead hang pull ups
strict ring dips

that got hard twards the end but ok.

Nik Nichols 01-29-2013 02:54 PM

Re: Nik
 
3:00 break
shoulder press
light to test out my back and get a little press in.
bar x3
95lbs x3
115lbs x3

stopped here. My back was getting tight.

rolled my back 2:00min.

Nik Nichols 01-30-2013 08:16 AM

Re: Nik
 
A.M. warm up
10 reps all
HSPUs
ghds
back ext
under hand dead hangs
pushups
squats
abmat situps

rolled my back 2:00min
rolled piriformis 2:00mins a side
rolled hip flexers 2:00min a side

squat

bar x3
135lbs x3

still got my head cold. Sleep is the worst. I end up coughing most of the night and not getting alot of sleep. Still feeling tired a bit. I know with a good nights sleep I will feel so much better.

Scott Jenkins 01-30-2013 09:00 AM

Re: Nik
 
Yeah nearly there Nik, just get some sleep, I fell asleep at work today. Is there anywhere you could hide and get some?

Nik Nichols 01-30-2013 09:28 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1131060]Yeah nearly there Nik, just get some sleep, I fell asleep at work today. Is there anywhere you could hide and get some?[/QUOTE]

HAHAHA Scott, if it is not HSPUs in the mens room then you are napping at your desk!!

Nik Nichols 01-30-2013 09:55 AM

Re: Nik
 
10:00 break
daily squat
135lbs x1
185lbs x1
235lbs x1
285lbs x1
335lbs(152k) x1

all ok, last rep I am still fighting my knees a little. I will stay at this weight till I get the form fixed and my back is healed 100%.

foam rolled my back 2:00min.


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