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

Nik Nichols 01-27-2009 02:25 PM

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.

Nik Nichols 01-28-2009 08:04 AM

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

Scott Jenkins 01-28-2009 08:14 AM

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?

Nik Nichols 01-28-2009 08:22 AM

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.

Scott Jenkins 01-28-2009 08:31 AM

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:

Nik Nichols 01-28-2009 08:58 AM

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:

Scott Jenkins 01-28-2009 09:08 AM

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.

Vanessa Sisson 01-28-2009 09:38 AM

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....

Nick Harris 01-28-2009 10:46 AM

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.

Nik Nichols 01-28-2009 11:35 AM

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!!


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