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

Nik Nichols 01-29-2009 10:55 AM

Re: Nik
 
[QUOTE=Nick Harris;505696]Good to hear about the back Nik. You'll get there.[/QUOTE]

You to bud. Do like Fergus said and walk on those hands!! :rofl:

Nik Nichols 01-29-2009 11:52 AM

Re: Nik
 
50 situps with 40 lbs
back ext 10 with 65 lbs,
20 with 25 lbs,
20 with 40 lbs.
A hand full of ring dips

Well I was going to change todays WOD to 85 lbs front squats instead is cleans, but it all kind of got messed up so I stopped.

So all I really did was the warm up.

I'm really getting in to thwe weighted situps, they are actually fun to me.
The 65 lbs back ext was kind of an accident. I had a 25 lbd DB and a 40 lbs DB sitting on the floor under the back ext rack, and I was doing 25lbs and wondered if I could do both at the same time, I grabbed the other DB and did one, I thought ''That wasn't to bad,'' and did 9 more.

Camille Lore 01-29-2009 12:17 PM

Re: Nik
 
Hmm.. that's interesting. What do your abs look like?
I bet they look pretty darn good with all that weighted stuff.

Nik Nichols 01-29-2009 02:14 PM

Re: Nik
 
[QUOTE=Camille Lore;505814]Hmm.. that's interesting. What do your abs look like?
I bet they look pretty darn good with all that weighted stuff.[/QUOTE]

Eh, I guess, I really try to focus on my core though, I seems to me if you have a good core everything else will be better.

I'll try to post a pic though.

Fergus Lally 01-29-2009 02:47 PM

Re: Nik
 
[QUOTE=Camille Lore;505814]Hmm.. that's interesting. What do your abs look like?
I bet they look pretty darn good with all that weighted stuff.[/QUOTE]

I tell ya you can bring a woman to a gym but no matter how hard she trains she's still a woman and oggles us men like pieces of eye candy:D

Nik Nichols 01-29-2009 03:46 PM

Re: Nik
 
[QUOTE=Fergus Lally;505958]I tell ya you can bring a woman to a gym but no matter how hard she trains she's still a woman and oggles us men like pieces of eye candy:D[/QUOTE]

And your complaining?

Elizabeth Terris 01-29-2009 11:44 PM

Re: Nik
 
Catching up on your log. (kids had the stomach flu)

I am glad that that back strain is on its way to being a dull ache and that you are taking it relatively easy.

Nice core work and slow deads. I was particularly impressed with the 5 rounds of nothing. OUCH. That must have sucked big time. :D

Nik Nichols 01-30-2009 07:36 AM

Re: Nik
 
[QUOTE=Elizabeth Terris;506329]Catching up on your log. (kids had the stomach flu)

I am glad that that back strain is on its way to being a dull ache and that you are taking it relatively easy.

Nice core work and slow deads. I was particularly impressed with the 5 rounds of nothing. OUCH. That must have sucked big time. :D[/QUOTE]

Thanks the 5 round of nothing was tough, though, if my back is still sore monday, I may not do anyrthing at all for real.


After saying that,

50 situps with 40lbs (30 them 20)
50 back ext with 40lbs(same^)
30 ring pushups in 10s

AND 1 one handed ring pushup for fun.

Elizabeth Terris 01-30-2009 08:04 AM

Re: Nik
 
Nice one hand work. I tried one armed hand stands and almost fell on my head, I'm sure I'd fall on my face trying a one handed ring push up.

Nik Nichols 01-30-2009 09:19 AM

Re: Nik
 
[QUOTE=Elizabeth Terris;506501]Nice one hand work. I tried one armed hand stands and almost fell on my head, I'm sure I'd fall on my face trying a one handed ring push up.[/QUOTE]

Thanks it was just for fun, those one hand hand stands are tough!!

10:00

5 reps for a count of no less them 5 and push back uo to inverted back lever in pike.
5 skin the cat
10 front squats with 85lbs
10 romanian dead lift withn 85lbs
3 rounds

1 onehanded ring pushup with both left and right hand:rofl:

Nik Nichols 01-30-2009 11:48 AM

Re: Nik
 
still not on the main page, I will get there.

inverted grip pullups10 then switched grip for 10, 2 rounds
wide inverted grip pullups 10 swich 10
3 sets 20 wide grip pullup

2 sets 10 ring dips

3 rounds 10 reps 15lbs KB one arm swing(10 each arm)

3 rounds ring plank hold 30 seconds then moved from one side plank for 30 sec to other side.


Ring dip are really hard, I am really struggeling with them.

Nik Nichols 01-30-2009 02:28 PM

Re: Nik
 
3:00

supine bridge with 40 lbs 2sets 10 fo 10 sec hold
30 situps 40 lbs
pose exercizes Jinna posted.

Fergus Lally 02-01-2009 01:26 PM

Re: Nik
 
[QUOTE=Fergus Lally;505958]I tell ya you can bring a woman to a gym but no matter how hard she trains she's still a woman and oggles us men like pieces of eye candy:D[/QUOTE]

[QUOTE=Nik Nichols;506006]And your complaining?[/QUOTE]

not complaining at all, in fact being eye candy and treated like a piece of meat are two of my goals in life:D

[QUOTE=Nik Nichols;506765]still not on the main page, I will get there.

inverted grip pullups10 then switched grip for 10, 2 rounds
wide inverted grip pullups 10 swich 10
3 sets 20 wide grip pullup

2 sets 10 ring dips

3 rounds 10 reps 15lbs KB one arm swing(10 each arm)

3 rounds ring plank hold 30 seconds then moved from one side plank for 30 sec to other side.


Ring dip are really hard, I am really struggeling with them.[/QUOTE]

I tried ring dips for the first time the other day and I struggled with two, compare that to normal dips where I don't know my pb as I usually get bored after 20 or so... Just another thing to add to the long list of stuff I need to work on

Richard Vanmeerbeek 02-02-2009 07:25 AM

Re: Nik
 
How's the back now Nik ? :)

Nik Nichols 02-02-2009 07:41 AM

Re: Nik
 
[QUOTE=Fergus Lally;508138]not complaining at all, in fact being eye candy and treated like a piece of meat are two of my goals in life:D


Lofty goals my friend!!


I tried ring dips for the first time the other day and I struggled with two, compare that to normal dips where I don't know my pb as I usually get bored after 20 or so... Just another thing to add to the long list of stuff I need to work on[/QUOTE]
I know right?!?! something about them is really tough, more of them on the way.
[QUOTE=Richard Vanmeerbeek;508528]How's the back now Nik ? :)[/QUOTE]

Better, I am sore when I get up in the morning, but it has been getting better, I think I'm going to try to get back to the mainpage WOD's but Ill be scaling on back lifts to be safe. I would rather miss some workouts then get hurt again.

Nik Nichols 02-02-2009 07:43 AM

Re: Nik
 
forgot,

50 situps with 40 lbs
50 back ext 40 lbs.

Nik Nichols 02-02-2009 09:21 AM

Re: Nik
 
10:00 break.

1 set 5 rerps, lever work, both front and back tuck on front and pike on back, skin the cat.

ring plank work. hold regular plank 30 sec, move to side 30 sec, other side 30 sec for 3 min never letting go of the rings.

supine 2 sets 10 hold for count of 10 with 40 lbs .

25lbs KB swing.

I can still feel the soreness, dull pain, still taking it easy, I will be doing the pullup dip scale for todays WOD.

Nik Nichols 02-02-2009 12:04 PM

Re: Nik
 
WOD was 400m run
50 pullups
35 dips
5 rounds for time.

Time was 32 seconds

Yep Brady messed up the stop watch, so all that registered was 32 seconds. I fired him from ever touching the stop watch again!!:rofl:

50 situps with 40 lbs
50 back ext 40 lbs.

Nik Nichols 02-02-2009 02:12 PM

Re: Nik
 
3 sets 10 front squats with 100lbs for form work.

Camille Lore 02-02-2009 02:46 PM

Re: Nik
 
Smokin fast!

Nik Nichols 02-02-2009 02:50 PM

Re: Nik
 
[QUOTE=Camille Lore;508974]Smokin fast![/QUOTE]

HAHAHA!! I am !!!:rofl:

Vanessa Sisson 02-02-2009 07:41 PM

Re: Nik
 
[QUOTE=Nik Nichols;508821]WOD was 400m run
50 pullups
35 dips
5 rounds for time.

Time was 32 seconds

Yep Brady messed up the stop watch, so all that registered was 32 seconds. I fired him from ever touching the stop watch again!!:rofl:

50 situps with 40 lbs
50 back ext 40 lbs.[/QUOTE]

HAHAHA!!!! I love it!

Looks like you are feeling pretty good! Your back feeling solid so far?

Scott Jenkins 02-03-2009 01:23 AM

Re: Nik
 
Looking good now Nik, soon be back to full main page.

Tried some of your Back Extensions yesterday on a colourful ball as we have no back extension machine (yes that is ridiculous). It was good to get a pump in my lower back and I will also be doing these a lot more now.

Nik Nichols 02-03-2009 07:04 AM

Re: Nik
 
[QUOTE=Vanessa Sisson;509230]HAHAHA!!!! I love it!

Looks like you are feeling pretty good! Your back feeling solid so far?[/QUOTE]
To be honest it is still a little sore, not all the time, but it is still there, I'm almost past it , but it just won't go away. I am not going to do anything to pressure it. So no back squats today:ranting2: as much as I want to do them, and I could probably get away with it , but probably is not good enough.

But I am getting better!! Happy so far.
[QUOTE=Scott Jenkins;509421]Looking good now Nik, soon be back to full main page.

Tried some of your Back Extensions yesterday on a colourful ball as we have no back extension machine (yes that is ridiculous). It was good to get a pump in my lower back and I will also be doing these a lot more now.[/QUOTE]

Yea, I'm almost back. Like I told Vanessa, I'm still not 100%, but as long as I'm carefull I will be soon!!

Nik Nichols 02-03-2009 07:22 AM

Re: Nik
 
morning warm up

50 situps with 40 lbs
50 back ect 40 lbs
30 ring pushups 30lbs vest
10 supine streches for a count of 10 40 lbs.


Oh scott, I'm glad you like the back ext's they are a staple to my workout, one day my back will be like a mountian!!:rofl:

Nik Nichols 02-03-2009 09:20 AM

Re: Nik
 
10:00 break

front ring plank hold 30 sec to side to side 30 sec for 5 min
lever tuck work in 5's skin the cat

hand stand practice.

Nik Nichols 02-03-2009 12:01 PM

Re: Nik
 
No back squats, I so wanted to give it a go, but no.

50 situps 40 lbs
50 back ext 40 lbs
muscle up progression exercize sets of 5 4 or 5 rounds
handstand practice, Brady would catch my feet and help balance me(thanks Brady)

front squats 85lbs 8 reps
85lbs 8 reps
105lbs 8reps
125lbs 8reps x 2

Fergus Lally 02-03-2009 03:55 PM

Re: Nik
 
[QUOTE=Scott Jenkins;509421]Looking good now Nik, soon be back to full main page.

Tried some of your Back Extensions yesterday on a colourful ball as we have no back extension machine (yes that is ridiculous). It was good to get a pump in my lower back and I will also be doing these a lot more now.[/QUOTE]

Back extension machine? Scott isn't that why the smith machine was invented so you could put some weight on and hook your legs under the bar while doing the extensions off a bench:D

Nik Nichols 02-03-2009 04:02 PM

Re: Nik
 
[QUOTE=Fergus Lally;510006]Back extension machine? Scott isn't that why the smith machine was invented so you could put some weight on and hook your legs under the bar while doing the extensions off a bench:D[/QUOTE]

By Joe, that sounds crazy enough to work!!

Fergus Lally 02-03-2009 04:11 PM

Re: Nik
 
[QUOTE=Nik Nichols;510015]By Joe, that sounds crazy enough to work!![/QUOTE]

it does, myself and the lads have been doing it for years, that and the old faithful dumbbell on the incline bench trick:D

Actually the smith machine is really good for bench press's where you throw the bar at the top and aim for about a foot above your hands (not sure what its called) - its a really good explosive exercise.

see the smith machine is good:D

Nik Nichols 02-03-2009 04:15 PM

Re: Nik
 
[QUOTE=Fergus Lally;510025]it does, myself and the lads have been doing it for years, that and the old faithful dumbbell on the incline bench trick:D

Actually the smith machine is really good for bench press's where you throw the bar at the top and aim for about a foot above your hands (not sure what its called) - its a really good explosive exercise.

see the smith machine is good:D[/QUOTE]

Oh I'm not doubting its uses(coat rack)Just kidding, what ever gets the job done.

what is the dumbbell incline trick?

Fergus Lally 02-03-2009 04:49 PM

Re: Nik
 
[QUOTE=Nik Nichols;510028]Oh I'm not doubting its uses(coat rack)Just kidding, what ever gets the job done.

what is the dumbbell incline trick?[/QUOTE]

The dumbbell incline trick, is where you put an adjustable bench in the incline position (i.e. high enough to do back extensions off) and then put a heavy dumbbell sitting in the seat to stop it falling over when you do your back extensions.

Unfortunately you'll have to wedge your heels under the seat so its not ideal but can come in handy when you need to creative

Elizabeth Terris 02-03-2009 08:34 PM

Re: Nik
 
NICE time 32 second WOD :D
You are a back extension machine! Glad you passed on the Back Squat at least until the back is back.

Nik Nichols 02-04-2009 07:21 AM

Re: Nik
 
[QUOTE=Elizabeth Terris;510293]NICE time 32 second WOD :D
You are a back extension machine! Glad you passed on the Back Squat at least until the back is back.[/QUOTE]

Elizabeth, what are you doing girl? I am trying to get my back stronger and get to a place where I dont have to worry about pulls or strains anymore. I know good form is key, that was beat into me from high school, but I have aklways had back injury so I am kind of over compisating for the problem.

Thanks, I so wanted to squat, back is coming alog ok, I felt I could have gotten away with it, but squats will always be there, better for me to be 100%!!

I'm likeing the heavy back ext and heavy situps, they are fun.

Nik Nichols 02-04-2009 07:23 AM

Re: Nik
 
Oh total rest day!! I mean it!!! The only thing I will do is some situps and back ext NO weights!! Just strech out, and some other streches.

I PROMISE!!

Melissa Whittle 02-04-2009 08:48 AM

Re: Nik
 
[quote=Nik Nichols;510542]Oh total rest day!! I mean it!!! The only thing I will do is some situps and back ext NO weights!! Just strech out, and some other streches.

I PROMISE!![/quote]

Rest is good, providing it is you know, restful. Got my eye on you... :ninja000:

Nik Nichols 02-04-2009 09:01 AM

Re: Nik
 
[QUOTE=Melissa Whittle;510628]Rest is good, providing it is you know, restful. Got my eye on you... :ninja000:[/QUOTE]

Thanks, I am resting, all I have done is 10 regular situps, 10 back ext, NO weight, just to strech out. I may do a little more strechesm but no weight.

Elizabeth Terris 02-04-2009 09:18 AM

Re: Nik
 
Gald to have company on an unscheduled, but likely needed rest day.

Nik Nichols 02-04-2009 09:21 AM

Re: Nik
 
[QUOTE=Elizabeth Terris;510660]Gald to have company on an unscheduled, but likely needed rest day.[/QUOTE]

Yea, How are you feeling? I hope it isn't to bad.

Elizabeth Terris 02-04-2009 09:36 AM

Re: Nik
 
somewhat better but I lost a ton of weight :( I'm sure it won't be hard to put back on. ;)


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