Re: Nik
 

[QUOTE=Christin Street;495055]Impressive OHS, Nik!
I see you did the shovel WOD too earlier this week! Hope that one doesn't come up again.
Great ring work you've been doing too!:)[/QUOTE]

Thanks, yea,I say you did them too, what a b@ll buster!! Yea I fell into the rings doing back stretches, now that is all I want to do!!

[QUOTE=Camille Lore;495069]:yeahthat:[/QUOTE]

Thanks on the ohs Camille.

Re: Nik
 

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

I did ring pullups instead of regular pullups. More because me and Brady did the WOD at the same time and we only have one pullup bar.


Time 23:58

Re: Nik
 

Great time Nik especially with the ring pull ups, you cant get much of a kip on those, I have a target for tomorrow now, I think Christin's 18.51 is beyond my GHD thruster capabilities.

Re: Nik
 

[QUOTE=Scott Jenkins;495178]Great time Nik especially with the ring pull ups, you cant get much of a kip on those, I have a target for tomorrow now, I think Christin's 18.51 is beyond my GHD thruster capabilities.[/QUOTE]

I don't know Scott, there are a few sub 18's in the coments page:

comment#95, 15:49
#172, 17:20

There was a man 47 years old 6foot 285 lbs did it in 18:22


With your drive and no Monty I bet you can!!!

Re: Nik
 

Comment 95 15.49 was OPT, I will chase hes time when its running , ring dips or push ups but not at hes pace on this one. Run 10k now thats another issue.

Re: Nik
 

[QUOTE=Scott Jenkins;495558]Comment 95 15.49 was OPT, I will chase hes time when its running , ring dips or push ups but not at hes pace on this one. Run 10k now thats another issue.[/QUOTE]

Yea,I hope to get another shot at the 10 k, last time my knee went wierd at the 5k mark and killed my run. But I'm real busy today, My wifes B day is tomarrow, so I'm busy. Good luck on the 10k(like you need it)

Re: Nik
 

[QUOTE=Nik Nichols;346662]Back squat, 1 rep max was 275, up from last time.
Shoulder Press, 1 rep was 125, same, shoulders are a tough on for me
Deadlift, 1 rep was 300 same as last time because it is all the weight i have.

total is 700lbs and gaining.[/QUOTE]

NICE CFT, Nik!

SOrry, I've been a slacker lately and haven't been posting as much. Looks like you've been hitting it hard as usual!

Re: Nik
 

Hang power clean 1-1-1-1-1-1-1 reps

1. 95lbs
2. 105lbs
3. 125lbs
4. 135lbs
5. 145lbs
6. 155lbs
7. 165lbs(body weight0

8. 175lbs
9.FAILED at 185x 4 attempts


Yea, i know the WOD was for 7 reps. but I wanted to max, I guess I went to light at the start but , what are ya gonna do? My back felt strong, this movement was killing me a couple of weeks ago. I guess I'm good.

All though, I videod it and my form can use some work. Srugg is non existant, I can jump harder(more explosive). I need to get my arms ender faster to recieve the bar.

But I'm real pleased with it.

Did I tie you Scott?

I just checked your log, you got me by 1lbs!!

Re: Nik
 

[QUOTE=Vanessa Sisson;496431]NICE CFT, Nik!

SOrry, I've been a slacker lately and haven't been posting as much. Looks like you've been hitting it hard as usual![/QUOTE]

I'm just getting my feet under me after the whole back issue, feeling good.

Re: Nik
 

Nice work Nik, you could call that a victory for yourself seeing as your BW is 30lb lower than mine, that is my worst movement or was , it has improved in the last 10 days. Snatch is probably my worst movement now, no way to go heavy without bumpers on that lift.

Re: Nik
 

Nice job with the cleans, Nik. You time on the thrusters/ghd/pullup nightmare was great!!!

Re: Nik
 

[QUOTE=Scott Jenkins;496708]Nice work Nik, you could call that a victory for yourself seeing as your BW is 30lb lower than mine, that is my worst movement or was , it has improved in the last 10 days. Snatch is probably my worst movement now, no way to go heavy without bumpers on that lift.[/QUOTE]

I call it a victory because my back was good. I haven't snached in a loooong time, just the thought of it worries me.

Your cleans are coming along great by the way!! Glad you figured it out more. I video'd my cleans the yesterday, man you can see where it was lacking. But that is the thing, I may beable to improve now that I see it.

Re: Nik
 

[QUOTE=Camille Lore;496756]Nice job with the cleans, Nik. You time on the thrusters/ghd/pullup nightmare was great!!![/QUOTE]

Thanks Camille, it was a night mare wasn't it?! My stomach was in bits pre workout!!

Re: Nik
 

''If you can't fly, run. If you can't run, walk. If you can't walk, crawl. but by all means keep moving.'' Martin Luther King.

Re: Nik
 

10:00 break

situps 25lbs
back ext 25lbs

front/back lever work 3sets 5
10 skin the cat.

Re: Nik
 

[QUOTE=Nik Nichols;496864]10:00 break

situps 25lbs
back ext 25lbs

front/back lever work 3sets 5
10 skin the cat.[/QUOTE]

I see you fallen (no pun intended) for the skin the cats too - I only tried them for the first time last week and my biceps have never been so sore in my life!!

I absolutely love them:love:

Re: Nik
 

[QUOTE=Fergus Lally;497012]I see you fallen (no pun intended) for the skin the cats too - I only tried them for the first time last week and my biceps have never been so sore in my life!!

I absolutely love them:love:[/QUOTE]

Yea, like everthing else, it is something new and fun. I like all the ring stuff now.

Re: Nik
 

3:00 break, front lever work, and foot to groung roll outs 1set of 5. My abs are sore from the ring work.

Re: Nik
 

Guys, Nik pulled his back again yesterday at the end of round 3 of Mr. Joshua during the deadlifts. He's going to go to the doctor today. Keep him in your prayers.

Re: Nik
 

Very sorry to hear that, I hope its nothing serious and good luck at the Doc's Nik.

Re: Nik
 

Nik, sorry to hear about your back trouble! That really sucks. Best wishes for a speedy recovery!

Re: Nik
 

Speed recovery Nik, sorry for your back ! :(

Re: Nik
 

[QUOTE=Brady Herrin;498485]Guys, Nik pulled his back again yesterday at the end of round 3 of Mr. Joshua during the deadlifts. He's going to go to the doctor today. Keep him in your prayers.[/QUOTE]

Nik- That SUCKS! You have been rocking the workouts especially the thruster GHD ring pull ups (to elevate the challenge) friday killer WOD. Here's to hoping it is a simple strain, not a sprain or anything requiring anything more than rest and gentle stretching.

Re: Nik
 

He's got a lumbar strain and some arthritis.

Re: Nik
 

[QUOTE=Brady Herrin;498882]He's got a lumbar strain and some arthritis.[/QUOTE]

Thanks for the update Brady. Nik, get to feeling better man. Sorry to hear about your back.

Re: Nik
 

NIK! I am so sorry! I will be thinking about you and sending some prayers up for you.

Re: Nik
 

Nik, sorry to hear about the back issues. PM me when you get back. I ****ed my back up in the military to the point that I couldn't do a push-up without pain, seems to be good these days. Maybe I can help you a little.

Re: Nik
 

Take it easy Nik! Back strains take a bit to work through. I hope it resolves lickity split.

Re: Nik
 

[QUOTE=Scott Jenkins;498487]Very sorry to hear that, I hope its nothing serious and good luck at the Doc's Nik.[/QUOTE]
Well it doesnt look to bad, I'm in work todat, no workouts yet. I just need to focus on getting my back strong again, I honestly don't know what happpened, I was really focusing on form and reseting each rep, dropprd the weight to 200 to be safe and bam down I go.

I started out as a bad WOD, My ghds sucked to the point of going to weighted situps. I just have to lay off the heavy lifts for a bit, swollow my pride and go light for a wile.
[QUOTE=Melissa Whittle;498618]Nik, sorry to hear about your back trouble! That really sucks. Best wishes for a speedy recovery![/QUOTE]

Speedy recovery has started with good attitude and getting my lazy butt off the couch and not getting stiff.

[QUOTE=Richard Vanmeerbeek;498717]Speed recovery Nik, sorry for your back ! :([/QUOTE]

Thanks mate. Speedy recovery started!!

Re: Nik
 

[QUOTE=Elizabeth Terris;498797]Nik- That SUCKS! You have been rocking the workouts especially the thruster GHD ring pull ups (to elevate the challenge) friday killer WOD. Here's to hoping it is a simple strain, not a sprain or anything requiring anything more than rest and gentle stretching.[/QUOTE]
Thanks Elizabeth!! It is just a strain, I just have to be carefull.
[QUOTE=Vanessa Sisson;499164]NIK! I am so sorry! I will be thinking about you and sending some prayers up for you.[/QUOTE]
Thanks Vanessa keep those prayers coming!!
[QUOTE=Charles Bennington;499258]Nik, sorry to hear about the back issues. PM me when you get back. I ****ed my back up in the military to the point that I couldn't do a push-up without pain, seems to be good these days. Maybe I can help you a little.[/QUOTE]

I will Chuck, thanks, I'll take any help to get my back stronger !!

Re: Nik
 

I looked up Lumbar Strain after Brady told us about your injury and it sounds like thats what I have had for the last 4 months. I think that I must keep irritating it by carrying on training. Did the Doc tell you to do anything other than ice, massage or stretch?

Glad to hear its not a big one also. Freakin hate this stupid injuries, getting in the way of our workouts!!!

Re: Nik
 

[QUOTE=Scott Jenkins;500367]I looked up Lumbar Strain after Brady told us about your injury and it sounds like thats what I have had for the last 4 months. I think that I must keep irritating it by carrying on training. Did the Doc tell you to do anything other than ice, massage or stretch?

Glad to hear its not a big one also. Freakin hate this stupid injuries, getting in the way of our workouts!!![/QUOTE]

Now, other than no heavylifting, He gave me some exercizes to do when I stop being sore.

Re: Nik
 

[QUOTE=Nik Nichols;500471]Now, other than no heavylifting, He gave me some exercizes to do when I stop being sore.[/QUOTE]

I bet there hip mobility/glute activation exercises and one leg at a time stretches. Am I close

Re: Nik
 

[QUOTE=Scott Jenkins;500474]I bet there hip mobility/glute activation exercises and one leg at a time stretches. Am I close[/QUOTE]

One leg stretches yes. Then pull both legs up in a tuck position. Some others when I am able, for strenth. Like laying on my stomach and pulling my legs and arms and chest off the floor and hold. Kind of in a dive position.

I forgot the others, I got a little book on exercizes, I'll post the rest when I get my book.

How do you do the hip/glute mobility activation?

Re: Nik
 

10:00 break, 50 situps with 25lbs,
50 back ext 25lbs,
3sets 10 dead hang pullups
3 sets 5 air squats
back stretches thwe doc told me to do.


Back is still sore, BUT I haven't taken any meds today so far. I hate meds, they mess me up and I feel doped up.

Re: Nik
 

[QUOTE=Nik Nichols;500524]One leg stretches yes. Then pull both legs up in a tuck position. Some others when I am able, for strenth. Like laying on my stomach and pulling my legs and arms and chest off the floor and hold. Kind of in a dive position.

I forgot the others, I got a little book on exercizes, I'll post the rest when I get my book.

How do you do the hip/glute mobility activation?[/QUOTE]

There was a great thread all about it about a month ago, I will try and find it. Its mainly some warm up exercises that make your glutes activate before you start training, as many people (me included) have stronger legs and sometimes do not use there glutes much which in turn causes the lower back to take more strain. Bird Dogs, Fire Hydrants, Leg swings, supines, split squats and laying on your front like you said your doc told you raising legs. My warm up grows by the month, its almost half hour right now.

Re: Nik
 

[QUOTE=Scott Jenkins;500566]There was a great thread all about it about a month ago, I will try and find it. Its mainly some warm up exercises that make your glutes activate before you start training, as many people (me included) have stronger legs and sometimes do not use there glutes much which in turn causes the lower back to take more strain. Bird Dogs, Fire Hydrants, Leg swings, supines, split squats and laying on your front like you said your doc told you raising legs. My warm up grows by the month, its almost half hour right now.[/QUOTE]

HAHAHA, I will have to look some of those sxercizes up, I have never headr of some of them. If you can find that old thread, let me know, please.

Re: Nik
 

Hey Nik- Erin Davidson on here is a good one for that warmup. That's "The" warmup at Crossfit Tribe. She knows a LOT about back injuries.

Re: Nik
 

[QUOTE=Camille Lore;500581]Hey Nik- Erin Davidson on here is a good one for that warmup. That's "The" warmup at CrossFit Tribe. She knows a LOT about back injuries.[/QUOTE]

Thank Camille, I will give her a PM, thanks again!!

Re: Nik
 

[URL="http://board.crossfit.com/showthread.php?t=37630&highlight=glute+activation"]http://board.crossfit.com/showthread.php?t=37630&highlight=glute+activation[/URL]