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

Nik Nichols 01-24-2014 09:17 AM

Re: Nik
 
10:00 break
hip stretch with leg on table 2:00min a side
rolled my back 2:00min
kicking drills

FS with bar 5 reps

shoulder stretch 2:00min

back and shoulder rehab.

Nik Nichols 01-24-2014 12:09 PM

Re: Nik
 
strict pull ups

5 sets of 5-10 reps
add load if possible
After each set of pull-ups perform 7-12 Overbox Burpees AFAP (as fast as possible)

I did
pullups
5
5 with 35lbs
5 with 40lbs
5 with 40lbs
5 with 40lbs
stuck with 5 reps to save mt shoulder, this was ok and did not hurt

inbetween set I did 7 reg burpees

5x5 over head squats
5 reps wiht bar (shoulder hurt)
5 reps front squat with bar
5 reps with 135lbs
5 reps with 135lbs
5 reps with 135lbs

that is it as well as I wanted to not over do my back. It feels ok but still sore.

Nik Nichols 01-27-2014 07:38 AM

Re: Nik
 
A.m. warm up
20 situps
10 GHDs
20 back ext
10 close over hand dead hangs
20 squats
20 pushups

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

my back seems ok, we will see at 10:00.

Nik Nichols 01-27-2014 09:21 AM

Re: Nik
 
10:00 break
5/3/1
squat
bar x3
135lbs x3
235lbs x3
285lbs x3
330lbs(149.6k) x4

more in the tank, the 4th rep was tough but I held off for my back. Just did not want to push that far.

Nik Nichols 01-27-2014 11:35 AM

Re: Nik
 
WOD
3 rounds of:
10 Thrusters (45 / 30 kg)
50 foot Walking Lunge
10 Toes-to-bar

time 5:32

breathy, could have picked up the bar faster but thrusters unbroken, lunges fine T2B first round unbroken, second broke at 7, third broke at 3, all in the shoulders.

Nik Nichols 01-27-2014 02:13 PM

Re: Nik
 
3:00 break
shoulder stretch with band 2:00min
rolled my back 2:00min
kicking drills
full squat, elbow pushing knees out 2:00min

shoulder still complaining.

Nik Nichols 01-28-2014 07:42 AM

Re: Nik
 
A.m. warm up
30 situps
20 GHDs
20 back ext
10 pushups
30 squats
10 kipping pullups
3 HSPUs

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

left shoulder really sore, I will modify training to give it a rest this week.

Nik Nichols 01-28-2014 09:38 AM

Re: Nik
 
10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
330lbs x1
395lbs x1

the last rep my boss came out and wanted to look at some equip, I doubted even getting to try it, so got back to the bar, hit it ok, depth felt ok felt a bit higher then I liked, but ok. I will bring in my camera and film from here on till I hit my goal.

Nik Nichols 01-28-2014 11:40 AM

Re: Nik
 
snatch practice with bar only ( shoulder)

WOD
5 rounds for time of:
6 Power Clean & Jerk (61 / 43 kg)
3 Box Jumps (36" / 30")

time
8:35
slowish steady pace.

Nik Nichols 01-28-2014 02:12 PM

Re: Nik
 
3:00 break
front squat
bar x3
135lbs x3
185lbs x10

easy.

Nik Nichols 01-29-2014 07:44 AM

Re: Nik
 
A.M.rest day warm up
10 reps all
situps
GHDs
back ext
kipping pullups
pushups
squats
calf stretches 1:00min a side
rolled my back 1:00min
rolled hip flexers 1:00min a side
rolled piriformis 1:00min a side

Nik Nichols 01-29-2014 09:18 AM

Re: Nik
 
10:00 break
hip stretch

5 rounds for time
10 kipping pullups
20 DUs

no time, but not bad, DUs ok, pullups ok as long as I was smooth.

Nik Nichols 01-29-2014 12:06 PM

Re: Nik
 
DB bench 4 sets 10 reps with 45lbs DB ( biggest I have)
supine chest to ring with false grip 3 sets 10 reps

5 min shoulder stretches.

Nik Nichols 01-29-2014 02:16 PM

Re: Nik
 
3:00 break
5 reps of back plank hold
4:00min hip stretch.

Jesse Emers 01-29-2014 02:45 PM

Re: Nik
 
I was browsing through the last couple pages of your log Nik. Awesome weight on the squat!!! Keep at it and be smart about it. You'll hit 405 in no time.

Nik Nichols 01-30-2014 07:17 AM

Re: Nik
 
[QUOTE=Jesse Emers;1216670]I was browsing through the last couple pages of your log Nik. Awesome weight on the squat!!! Keep at it and be smart about it. You'll hit 405 in no time.[/QUOTE]

Thanks and right on time. I an 10lbs from my goal and all I want to do is squat more, but, taking my time and trusting the program I was set on is whats going to get me through.

Nik Nichols 01-30-2014 07:19 AM

Re: Nik
 
A.M. warm up

20 situps
20 GHDs
20 back ext
20 squats
2 HSPUs ( shoulder said no)
10 kipping pullups
20 pushups

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Scott Jenkins 01-30-2014 07:44 AM

Re: Nik
 
[QUOTE=Nik Nichols;1216736]Thanks and right on time. I an 10lbs from my goal and all I want to do is squat more, but, taking my time and trusting the program I was set on is whats going to get me through.[/QUOTE]

Oooo patience Nik.. When's the big day?

Nik Nichols 01-30-2014 07:59 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1216745]Oooo patience Nik.. When's the big day?[/QUOTE]

by two week I hop, two to three weeks is the plan but at these weights( for me0 it is haw I feel that day more then anything.

Scott Jenkins 01-30-2014 08:53 AM

Re: Nik
 
[QUOTE=Nik Nichols;1216754]by two week I hop, two to three weeks is the plan but at these weights( for me0 it is haw I feel that day more then anything.[/QUOTE]

Right. Look forward to it. More of a matter of when than if now your this close.

Nik Nichols 01-30-2014 09:21 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1216759]Right. Look forward to it. More of a matter of when than if now your this close.[/QUOTE]

Exactly, it can be as close as two weeks. but it is really tough going now. If I bump to 400 next week and it is good form , the the week after may be it, but at this weigh, it is hit and miss. Saying that I have not missed it a wile. So I am close.

It will happen(God willing) soon as long as I am safe and take my time and get ''comfortable'' with the reps.

Nik Nichols 01-30-2014 12:26 PM

Re: Nik
 
full cleans(no jerks for shoulder)

135lbs x4
165lbs x1
185lbs x1
200lbs x6

all easy work. All I had time for.

Nik Nichols 01-31-2014 07:55 AM

Re: Nik
 
A.M. warm up
10 reps all
situps
GHDs
back ext
pushups
squats

1 HSPUs

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Nik Nichols 01-31-2014 09:24 AM

Re: Nik
 
10:00 break

squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs x2
355lbs x2
355lbs x2

fun work, last rep was tough but ok.

Nik Nichols 01-31-2014 02:48 PM

Re: Nik
 
Front squat
bar x3
135lbs x3
165lbs x1
185lbs x1
215lbs x2
215lbs x2
215lbs x2
215lbs x1

got head rushy again!:shrug:

split jerks
bar x3
135lbs x2
165lbs x1
185lbs x1
195lbs x1
200lbs x1x1x1x1x1x1

not bad here.

Nik Nichols 02-03-2014 08:00 AM

Re: Nik
 
A.M. warm up
20 situps
10 GHDs
10 back ext
10 pushups
10 C2B dead hangs
10 squats

calf stretch 1:00min a side
rolled my back 2:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side

Nik Nichols 02-03-2014 09:19 AM

Re: Nik
 
10:00 break
5/3/1
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x3

easy, in the bar warm up I felt a tightness on my right lower back. So on my ''max effort'' set I stopped at 3 reps with good form.

Nik Nichols 02-03-2014 12:03 PM

Re: Nik
 
Full cleans

135lbs x4
165lbs x3
185lbs x1
195lbs x1
205lbs x1x1x1x1
215lbs x1xfx1

not bad. My diet is all messed up and I am taking a different protein powder and I already don't like it. But able to beat last weeks cleans so that is good.

Vickie Ellickson 02-03-2014 02:30 PM

Re: Nik
 
[QUOTE=Nik Nichols;1217002]Front squat
bar x3
135lbs x3
165lbs x1
185lbs x1
215lbs x2
215lbs x2
215lbs x2
215lbs x1

got head rushy again!:shrug:
[/QUOTE]

Do you breathe the same way for each rep? I notice that if I don't exhale at quite the right time I'll get a head rush or even pain in my sternum. It's very disconcerting when it happens. :(

Nik Nichols 02-04-2014 08:18 AM

Re: Nik
 
[QUOTE=Vickie Ellickson;1217413]Do you breathe the same way for each rep? I notice that if I don't exhale at quite the right time I'll get a head rush or even pain in my sternum. It's very disconcerting when it happens. :([/QUOTE]

I don't know I will check on it and see. You are right though , it really is disconcerting!

Nik Nichols 02-04-2014 08:21 AM

Re: Nik
 
A.M. warm up
20 reps all
situps
GHDs
back ext
pushups
kipping pullups
squats

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

My son was up with a runny nose so I ended up sleeping with him all night so not a great night and my lower back is fatigued still, I will squat what I safely can and see where it goes.

Nik Nichols 02-04-2014 09:24 AM

Re: Nik
 
10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1


had to stop here to unload a truck
375lbs xF (half rep) psyched out from the unload and pressure from being after break.

Nik Nichols 02-04-2014 10:54 AM

Re: Nik
 
Not doing all that great, feeling really stressed and panicky. I hope a workout will burn it off. I don't know whats going on. I felt this way from break.

Nik Nichols 02-04-2014 11:27 AM

Re: Nik
 
second fail for the day, knew going into the workout I was distracted so I did not lift, I was afraid of doing something stupid.

So I decided on Cindy, got started and got to round 3 and heard a truck, walked to check and it was not for me. got back and just did not have the heart to start back. I don't know whats up with me!!!

Vickie Ellickson 02-04-2014 12:09 PM

Re: Nik
 
Sounds like you didn't get much sleep last night...go easy on yourself today!

Scott Jenkins 02-05-2014 07:33 AM

Re: Nik
 
Yep it can get like this, just got to break the cycle mate, pick something your good at and crush it, then move on.

Nik Nichols 02-05-2014 07:46 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1217711]Yep it can get like this, just got to break the cycle mate, pick something your good at and crush it, then move on.[/QUOTE]

That is what I tried to do with cindy and failed. But It is ok, it happens. Once I hit my squat gloal I will be back on the metcon alot more and just maintain the squat.

Nik Nichols 02-05-2014 07:47 AM

Re: Nik
 
Light A.m. warm up and rest day.

20 situps
10 GHDs
20 back ext

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

taking today as a rest day to stay on my programming and get extra rest.

Nik Nichols 02-05-2014 09:34 AM

Re: Nik
 
10:00 break
stretch and roll
hip stretch 3:00mins a side
rolled left shoulder 3:00min
full squat 3:00min

Nik Nichols 02-05-2014 01:06 PM

Re: Nik
 
Chest day

wide grip bench
bar x10
135lbs x5
165lbs x5
185lbs x5x5x5

easy, I was being careful of my shoulder here.

DB bench 5x5 with 40lbs DB

easy.


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