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Scott Jenkins 03-10-2010 07:23 AM

Re: Nik
 
yeah Fran at 115lb is more than a few minutes, those thrusters are never easy at any weight over 95lb.

Just tell your Dr that you are an active person and need to get through it in an active way, I doubt he will tell you to stop as then your body gets use to doing nothing and again today do your own programming, just change the deadlifts for something else and keep the format the same:-

10 rounds:
15 Niks Choices
15 Push ups

On the sleeping its always best to sleep on your side and also place a pillow between your knee's, I try to do this then wake up in a totally different position but starting the night the right way means you get more sleep in the ideal position. And I know we said it before but stretch on your bed before you get up, just a few minutes, set the alarm earlier if your busy.

Nik Nichols 03-10-2010 07:34 AM

Re: Nik
 
[QUOTE=Scott Jenkins;751284]yeah Fran at 115lb is more than a few minutes, those thrusters are never easy at any weight over 95lb.

Just tell your Dr that you are an active person and need to get through it in an active way, I doubt he will tell you to stop as then your body gets use to doing nothing and again today do your own programming, just change the deadlifts for something else and keep the format the same:-

10 rounds:
15 Niks Choices
15 Push ups

On the sleeping its always best to sleep on your side and also place a pillow between your knee's, I try to do this then wake up in a totally different position but starting the night the right way means you get more sleep in the ideal position. And I know we said it before but stretch on your bed before you get up, just a few minutes, set the alarm earlier if your busy.[/QUOTE]

Will do, Deadlift is out at this point.

I will try to sleep on my side, I have been sleeping on my stomach, I don't really like it, but my back usually doesn't hurt that way. I do the streches first thing and through out the day to keep loose and asmuch range of motion as I can.

I hope the Dr has good news, I hope this goes away soon. You know what it is to be in pain almost all day. I am tired, it has been a week and it is getting tough.

Scott Jenkins 03-10-2010 07:47 AM

Re: Nik
 
[QUOTE=Nik Nichols;751290]Will do, Deadlift is out at this point.

I will try to sleep on my side, I have been sleeping on my stomach, I don't really like it, but my back usually doesn't hurt that way. I do the streches first thing and through out the day to keep loose and asmuch range of motion as I can.

I hope the Dr has good news, I hope this goes away soon. You know what it is to be in pain almost all day. I am tired, it has been a week and it is getting tough.[/QUOTE]

Laying on your stomach I am told is the worse way, preferable on your back to front even, thats what my physio told me.

Totally understand about being in pain all day, it can take over everything at times. Now appointments tomorrow and its going to get sorted, lets get positive both of us now.

Nik Nichols 03-10-2010 08:27 AM

Re: Nik
 
[QUOTE=Scott Jenkins;751299]Laying on your stomach I am told is the worse way, preferable on your back to front even, thats what my physio told me.

Totally understand about being in pain all day, it can take over everything at times. Now appointments tomorrow and its going to get sorted, lets get positive both of us now.[/QUOTE]

Positive Yes. Tomarrow will be good, we will know what is going on and how to get stronger from here on out.

Thanks Scott:highfive:

Nik Nichols 03-10-2010 09:25 AM

Re: Nik
 
well Went back and messed with deadlift. Regular deadlift is out. I was getting a little frustrated at it, Brady was there watching and said it looked rough and awkward. But I can sumo it pretty well. Sumo is so much easier then regular deadlift.

I'll go slow and steady and watch my form. But if it goes like yesterday, I'll feel better when I'm done.

Laurie Smith 03-10-2010 09:32 AM

Re: Nik
 
[QUOTE=Nik Nichols;751362]well Went back and messed with deadlift. Regular deadlift is out. I was getting a little frustrated at it, Brady was there watching and said it looked rough and awkward. But I can sumo it pretty well. Sumo is so much easier then regular deadlift.

I'll go slow and steady and watch my form. But if it goes like yesterday, I'll feel better when I'm done.[/QUOTE]

I forgot about sumo's. If my back starts to act up tonight I may have to switch it over to sumo's.

Nik Nichols 03-10-2010 11:51 AM

Re: Nik
 
[QUOTE=Laurie Smith;751367]I forgot about sumo's. If my back starts to act up tonight I may have to switch it over to sumo's.[/QUOTE]

They worked well for me, Try them, maybe they will help. For me I was more upright so less on the back.

Nik Nichols 03-10-2010 11:54 AM

Re: Nik
 
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Not RX's, I scaled sumo deadlift at 135lbs
time 13:58

Sumos were good and easy. I went slow ish on them and when I got tired i'd stop a few seconds to not push my back. Felt good. More I done the better it felt. Only broke 3 set of deads.

Jay Rhodes 03-10-2010 01:22 PM

Re: Nik
 
[QUOTE=Nik Nichols;751493]Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Not RX's, I scaled sumo deadlift at 135lbs
time 13:58

Sumos were good and easy. I went slow ish on them and when I got tired i'd stop a few seconds to not push my back. Felt good. More I done the better it felt. Only broke 3 set of deads.[/QUOTE]

Glad to hear the back is ok! I would think this one would be a nightmare with a bad back! That is a lot of reps!!

Scott Jenkins 03-10-2010 01:52 PM

Re: Nik
 
[QUOTE=Nik Nichols;751493]Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Not RX's, I scaled sumo deadlift at 135lbs
time 13:58

Sumos were good and easy. I went slow ish on them and when I got tired i'd stop a few seconds to not push my back. Felt good. More I done the better it felt. Only broke 3 set of deads.[/QUOTE]

Great work NIk, and good to have you on board, sumo or normal deadlift its the same, some people use sumo all the time as its allowed.

Jay Rhodes 03-10-2010 02:02 PM

Re: Nik
 
[QUOTE=Scott Jenkins;751564]Great work NIk, and good to have you on board, sumo or normal deadlift its the same, some people use sumo all the time as its allowed.[/QUOTE]

I prefer sumo, but my sectional movement requirements states feet within shoulder width so that is what I used today.

Nik Nichols 03-10-2010 02:14 PM

Re: Nik
 
[QUOTE=Jay Rhodes;751547]Glad to hear the back is ok! I would think this one would be a nightmare with a bad back! That is a lot of reps!![/QUOTE]
It would have been if I was going to use the regular deadlift form. I couldnt have done it. But the sumo I was up right, not bent so it was all legs for the most part.
[QUOTE=Scott Jenkins;751564]Great work NIk, and good to have you on board, sumo or normal deadlift its the same, some people use sumo all the time as its allowed.[/QUOTE]
Really? I didn't know. I have always got traditional so I never really thought about it. They were way easier, I wonder about my one rep max with somo stance. I bet i can blow my regular max out of the water.

I thought at comp as well it was shoulder width, so you know up, game standard all the way. Even if they don't hold to C2B at the games this year, I'll still do them. The harder the better.
[QUOTE=Jay Rhodes;751574]I prefer sumo, but my sectional movement requirements states feet within shoulder width so that is what I used today.[/QUOTE]

I was wondering about that. What is the standard for the games? Is there one?

Jay Rhodes 03-10-2010 02:38 PM

Re: Nik
 
[QUOTE=Nik Nichols;751587] I was wondering about that. What is the standard for the games? Is there one?[/QUOTE]

I would imagine shoulder width. In all the videos I've seen from past games no one is using sumo.

Laurie Smith 03-10-2010 03:25 PM

Re: Nik
 
I thought there was once a big ole stink about the deads because someone going for max did sumo's which of course he was able to go heavier (he was short too), and everyone else did regular, because they never did state which method to use.

Nik Nichols 03-11-2010 12:09 PM

Re: Nik
 
[QUOTE=Laurie Smith;751616]I thought there was once a big ole stink about the deads because someone going for max did sumo's which of course he was able to go heavier (he was short too), and everyone else did regular, because they never did state which method to use.[/QUOTE]

I looked arround and didn't find anything, but that doesn't mean anything. I can see the debate though.

Nik Nichols 03-11-2010 12:18 PM

Re: Nik
 
Ok Dr report. Spine and disks are good. It is a spasum, I saw it (or the effect of it ) on x ray. It is the small muscles that hold the vertabra together that are spasumed.

He worked the whole area, did some deep tissue work, worked mt hips spine ect.

I saw the arthritus. It is ostio? He said '' There is the effects of gravity.'' I said ''I fight gravity every day.''

He checked for hernia all good.

Hi said to take it easy on it, not to lift heavy for a wile, DONT OVER DO IT! He said a few times.
He said I could lift, He said if it causes pain to stop whatever I'm doing othwer then that I can lift.

He is going to check out Cross fit to see what I'm doing. So we will be on the same page.

He asked me if I take supliments I told him the vitimins I take and got the ok on all. He said to stay away from protien powder and those supp's. i told him I'm palio, he was happy for that.

Oh he took blood to see where my colestoral is. I will know in a few days.

So I take it easy and all will be good. He is cool about back strenthening work too.

Nik Nichols 03-11-2010 12:22 PM

Re: Nik
 
Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps


I scaled the cleans to barbell cleans. We only have 40lbs DB's and they didn't feel good on the back with them being unstable. The cleans were tough on my back on the first pull, but as long as I was straight i was good.

DU's first two sets were with a janky slow rope and in 3's to 6's. last set was good.

Pullups singles mostly done on rings, fullrange of motion.

Time 24:29.

I'll catch up a bit later with everyone, I'm real busy right now.

Laurie Smith 03-11-2010 12:24 PM

Re: Nik
 
Glad to hear there is nothing serious with your back Nik!!

Ernie Guevara 03-11-2010 01:06 PM

Re: Nik
 
Glad to hear it's nothing serious Nik! Hope u heal quick. Hey I posted my sectional wods in my log. Check them out and give me some advice. Thte last one is gonna leave me on a wheelchair!

Scott Jenkins 03-11-2010 01:43 PM

Re: Nik
 
Thats great news for your back Nik, nothing that cannot be resolved there, really pleased for you mate and great work on todays WOD.

Nik Nichols 03-11-2010 03:35 PM

Re: Nik
 
[QUOTE=Laurie Smith;752048]Glad to hear there is nothing serious with your back Nik!![/QUOTE]
Thanks, it is great to know exactly what is going on. I have a direction now.
[QUOTE=Ernie Guevara;752077]Glad to hear it's nothing serious Nik! Hope u heal quick. Hey I posted my sectional wods in my log. Check them out and give me some advice. Thte last one is gonna leave me on a wheelchair![/QUOTE]
Thanks man, I think you will be going to regionals.
[QUOTE=Scott Jenkins;752107]Thats great news for your back Nik, nothing that cannot be resolved there, really pleased for you mate and great work on todays WOD.[/QUOTE]

Exactly, Now I get past the pain, build it all up solid. I think I was pushing to hard on all the heavy extras and it just wore me down. I have to limit all the heavy. Build my back up and get past it all.

Camille Lore 03-11-2010 05:37 PM

Re: Nik
 
Awesome! SO glad to hear it's nothing serious!!!!!:o

Nik Nichols 03-11-2010 05:45 PM

Re: Nik
 
[QUOTE=Camille Lore;752225]Awesome! SO glad to hear it's nothing serious!!!!!:o[/QUOTE]

Thanks Camille, me too. I just have to take it easy for a wile. I'm so glad it wasn't a disk or anything.

Nik Nichols 03-12-2010 02:22 PM

Re: Nik
 
Rest day rehab
30 GHD's
30 Backext 30lbs

1 strict deadhang MU
10 deadlift 100lbs
1MU
10 Frontsquats 100lbs
1MU
10 reverse hypers
1MU
10 straight legged deadlift 100lbs

10 deadhang pullups.

Back is about the same. sore from sitting to getting up, fine if I work it, sore in some positions.

Nik Nichols 03-13-2010 03:53 PM

Re: Nik
 
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

5 rounds and a run in 21:10 I started the last run with 20 to 30 seconds left on the clock, I really couldnt just stand there.

I have to say my wall ball shots were NOT Florida standards. Oh Scott I dropped two reps not following the ball. I almost did but as it went I stopped.

Back still dodgy, the maddning thing is it feels good wile I exercize.

Scott Jenkins 03-13-2010 05:23 PM

Re: Nik
 
[QUOTE=Nik Nichols;752990]Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

5 rounds and a run in 21:10 I started the last run with 20 to 30 seconds left on the clock, I really couldnt just stand there.

I have to say my wall ball shots were NOT Florida standards. Oh Scott I dropped two reps not following the ball. I almost did but as it went I stopped.

Back still dodgy, the maddning thing is it feels good wile I exercize.[/QUOTE]

Your score is exactly like mine, I had that many seconds left and just run up the road then stopped and walked back, nice work Nik, great score with your goat.

Right I cannot link now as Im not PC literate and thats what I use at weekends. At the top of the games site is a green banner which says live sectional results, click on that then click on the florida results, its very late here and my stepdaughter has been using i-tunes all night so have not been able to get on here, been itchin to see how Ernie done, he really smashed that second WOD, fantastic to see, and read he's report, can feel the positive vibes coming through the computer.

Nik Nichols 03-13-2010 06:14 PM

Re: Nik
 
HA really Scott? Youwere rightabou the runs, they were heavy, but I have been workingon the runs. it was the best wallball I have done, they are getting better. My breaks were good. No break between exercizes. Like I said my wallball shot leave alot to be desired, I would have failed and the florida sectionals, but they are getting better.

I will check out the sectionals now.

Nik Nichols 03-14-2010 06:25 AM

Re: Nik
 
Off to do the Workout, I'm running on 3 hours sleep. I went to bed at 3am and Martin got up at 6am. So It will be fun today. I hope to start with 80lbs(36K) and go across with it going up on the last couple of reps.

Back a little sore still.

Nik Nichols 03-14-2010 07:51 AM

Re: Nik
 
Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

1.90lbs
2.90lbs
3.90lbs with an 8lbs chain(I broke my belt on the second rep and used a chain
4.90lbs w/chain
5.90lbs w/chain
6.90lbs w/chain
7.90lbs w/chain

No pr, I have go 100lbs but I was really happy with the lift. I did this one better then last time. And I don't think I started with a heavy weight across the board. Good lift. Going for food and coffee. Go Ernie!!

Scott Jenkins 03-14-2010 08:05 AM

Re: Nik
 
[QUOTE=Nik Nichols;753131]Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

1.90lbs
2.90lbs
3.90lbs with an 8lbs chain(I broke my belt on the second rep and used a chain
4.90lbs w/chain
5.90lbs w/chain
6.90lbs w/chain
7.90lbs w/chain

No pr, I have go 100lbs but I was really happy with the lift. I did this one better then last time. And I don't think I started with a heavy weight across the board. Good lift. Going for food and coffee. Go Ernie!![/QUOTE]

Strong pull ups Nik, I feel like doing them now but have no pullup bar at home. Enjoy the food and coffee.

Nik Nichols 03-15-2010 08:19 AM

Re: Nik
 
10:00 break/warm up
30 GHD's
30 Back ext 30lbs
30 reverse hypers

3sets 10pullups, Pullups were hard today, yesterday soreness
1set 20, 1set 10abmattsitups 25lbs plate overhead

3sets 10 ring dips
3set10 squats
3sets 5reps OHS with75lbs (weight left on the bar, i just grabbed it)

Nick Harris 03-15-2010 08:25 AM

Re: Nik
 
Nice workout Nik, I hope you're well.

Nik Nichols 03-15-2010 11:19 AM

Re: Nik
 
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows on rings
95 pound Overhead squat, 15 reps

Pre warmup 30 Camille pushups
DU practice
30 OHS with PVC

7rounds and time enough to get to the backext rack

OHS's in sets of 5 with resting bar on my back for first 4 round
last 3 round unbroken

Back ext unbroken

K2E on ring all but one set unbroken

Loved it.

Scott Jenkins 03-15-2010 12:15 PM

Re: Nik
 
Looks like a great score and all those K2E's unbroken is brilliant , your a proper ring monkey, glad you enjoyed it also Nik, just shows when were feeling down about injuries that just a few days away is a great training day, that should keep us positive in the future.

Ernie Guevara 03-15-2010 12:41 PM

Re: Nik
 
Good score there nik! And you were affraid of the ohs, you can accomplish anything without fear! I wish I could have done this on against you guys but my body is all torn up lol. Gonna have fun streching and rollng myself tonight.

Nik Nichols 03-15-2010 01:24 PM

Re: Nik
 
[QUOTE=Scott Jenkins;753666]Looks like a great score and all those K2E's unbroken is brilliant , your a proper ring monkey, glad you enjoyed it also Nik, just shows when were feeling down about injuries that just a few days away is a great training day, that should keep us positive in the future.[/QUOTE]
True Scott, My back was a little sore this morning, but right now it feels great, i just have to take it easy for a wile more so I'm sure it is ok. I have to slow down on so much heavy work in one week. I have to watch the extras.
[QUOTE=Ernie Guevara;753678]Good score there nik! And you were affraid of the ohs, you can accomplish anything without fear! I wish I could have done this on against you guys but my body is all torn up lol. Gonna have fun streching and rollng myself tonight.[/QUOTE]

You are right Ernie. Now that you say it, I see it's effect. I started the workout with sets of 5 already in mind to be sure to keep my breaks small. But in the end I didn't need them at all. I will have to watch that. it snuck in on me to do sets and I shouldn't have. I have to be more sure of my lifts, and go at it harder.

Elizabeth Terris 03-15-2010 09:41 PM

Re: Nik
 
Nice work on today's WOD Nik! I can't do the snakey back extension thingys very quickly. Or the knees to elbows for that matter. Solid going!

Laurie Smith 03-16-2010 08:18 AM

Re: Nik
 
My overheads were horrible. For the most part I was able to get at least 5 reps before having to rest..mostly 8.

Nick Harris 03-16-2010 08:37 AM

Re: Nik
 
Very strong WOD's Nik, nice weighted pullups!

Marianne Urbanski 03-16-2010 09:34 AM

Re: Nik
 
Awesome work lately, Nik.. hope the back is holding out. How did those back extensions feel? sometimes I find they help, and sometimes they are horrible. 15 isn't so bad at a time though. I can't believe how well you are pushing through things with your back!! Keep the spirit! :highfive:


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