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

Nik Nichols 01-24-2013 08:18 AM

Re: Nik
 
A.M. warm up

10 HSPUs
20 GHDs
20 back ext
10 HSPUs
20 ab mat situps on left butt cheek because I got butt rash from the 100 situps from yesterday.
20 squats
20 kipping pull ups
20 pushups

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

squats
bar x3
135lbs x3

back is getting better, dull ache now but still not right under the bar. But progress.

Scott Jenkins 01-24-2013 09:05 AM

Re: Nik
 
[QUOTE=Nik Nichols;1128865]
20 ab mat situps on left butt cheek because I got butt rash from the 100 .[/QUOTE]

No disgrace Nik, we have all had it ..... dirty boy :D

Vickie Ellickson 01-24-2013 11:06 AM

Re: Nik
 
[QUOTE=Nik Nichols;1128865]
20 ab mat situps on left butt cheek because I got butt rash from the 100 [/QUOTE]

You have no one to blame but yourself... :rofl:

Nik Nichols 01-24-2013 11:38 AM

Re: Nik
 
[QUOTE=Vickie Ellickson;1128922]You have no one to blame but yourself... :rofl:[/QUOTE]

Yep, it was funny this morning though ,rocking all on one cheek!.

Nik Nichols 01-24-2013 12:28 PM

Re: Nik
 
strict Muscle ups
30 reps not timed. First 4ish were singles, then doubles, then tripples for a few rounds then finished the last 9 as singles.

4 misses, not bad for strict. On the misses it seemed like I would try and transition early.

3 sets 5 reps
bent over rows with 2pood KB ( heaviest I have)

Nik Nichols 01-24-2013 03:13 PM

Re: Nik
 
I had to work through my 3:00 break, but I got back and rolled my back 3:00min. My back is slowly getting better. I just need to be patient and hopefully it will be good for next week.

Nik Nichols 01-25-2013 07:37 AM

Re: Nik
 
A.M. warm up

10 HSPUs
20 GHDs
20 back ext
20 knees to elbow 10/10
20 pushups
20 squats
10 close over hand dead hangs
10 wide C2B 7/1/1/1 (shoulders tired from the MUs yesterday)

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

no squats tosday, I'm giving my upper (mid) back rest from it. My back is getting better, but still a dull ache. I have been fighting off a bit of a cold. I'm a little run down and congested but ok.

Nik Nichols 01-25-2013 09:54 AM

Re: Nik
 
10:00 break

quick 1500m walk
hip stretch with leg on table 1:00min a side
rolled my back 2:00min

Scott Jenkins 01-25-2013 10:25 AM

Re: Nik
 
[QUOTE=Nik Nichols;1129365]10:00 break

quick 1500m walk
hip stretch with leg on table 1:00min a side
rolled my back 2:00min[/QUOTE]

:rofl: Your making me feel lazy

Nik Nichols 01-25-2013 12:42 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1129382]:rofl: Your making me feel lazy[/QUOTE]

You are!! Now tomorrow you will have to make up for it!! ;)


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