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-   -   Helen Wheels (http://board.crossfit.com/showthread.php?t=34787)

Juli Peterson 08-05-2008 06:07 PM

Re: Helen Wheels
 
Hi Helen, great job so far, you've really embraced CF, congrats.
Here's my .02 on your squats-
Get some good coaching so you know your form is strong. If you or someone else can video your squat, you can go to ************.com/forums and post it for Mark Rippetoe to review. He'll let you know what you need to do to improve. As your form improves, the weights will come.

As for being exhausted, does that have anything to do with your health issues? I do know this, strong matters. We (women especially) need to be strong. Have you considered a strength and conditioning program and supplement CF wods?

Good luck. If you have any questions, please feel free to email me:
jep60952002@yahoo.com

Juli Peterson
hutchinson, MN:)

Helen Lawson 08-06-2008 04:04 PM

Re: Helen Wheels
 
Question about the DB Squat Snatch: In order to get down into full depth in the squat without tipping over i needed to brace my opposite hand on the floor. If it didn't i couldn't get to parallel.

Puppy version of today as best i could:

5 lb Dumbbell squat snatch, 15 reps
(11 each side, then 4 each side)
30 Assisted Pull-ups (both feet flat on floor)
5 lb Dumbbell squat snatch, 12 reps
(6 each side twice)
24 Assisted Pull-ups (both feet flat on floor)
5 lb Dumbbell squat snatch, 9 reps
(4 each side, then 3 each side, then 2 each side)
18 Assisted Pull-ups (1 foot on the floor)

27 minutes...but...I didn't give up! I refuse to give up! I can barely walk....but "Never, never, never give up!"

Helen Lawson 08-06-2008 04:08 PM

Re: Helen Wheels
 
Quote:

Originally Posted by Juli Peterson (Post 367539)
Hi Helen, great job so far, you've really embraced CF, congrats.
Here's my .02 on your squats-
Get some good coaching so you know your form is strong. If you or someone else can video your squat, you can go to ************.com/forums and post it for Mark Rippetoe to review. He'll let you know what you need to do to improve. As your form improves, the weights will come.

... Have you considered a strength and conditioning program and supplement CF wods?

Thanks Juli. I plan on spending some time this winter at my local Crossfit facility to get coaching on proper form. (Can't do it now...golf season).

I'm guessing that the excessive soreness and exhaustion is partly due to health issues. However I also believe that strength can overcome almost any issues. So, i do what i tell my clients to do...suck it up and just keep working hard.

Some days are easier than others. :)

Helen Lawson 08-07-2008 12:04 PM

Re: Helen Wheels
 
Modified Karen buttercup version:

75 throws with 4lb ball to 9foot target

4 minutes

:pepper: Starting rest day early!

Helen Lawson 08-07-2008 12:08 PM

Re: Helen Wheels
 
I forgot to mention that my legs are so sore that i can barely walk. My back and biceps also sore but no so bad...yet.

One client tonight -- Making her do 3 sets (about 21, 15, 9) of lunges, push-ups, box jumps, glute-ham extensions, and glute-ham situps. In case anyone is interested...i'll name this workout Deanna.

Then, home, wine, dinner, ice cream and sleep.

Leanne M Lloyd 08-07-2008 01:18 PM

Re: Helen Wheels
 
Helen, I would get the book Starting Strength. the first 60 or so pages are devoted to squat. The Bench, Deadlift, Shoulder Press and Power Clean are also covered in depth. Even if you do get some coaching the information you get on the body mechanics and reasons for this or that position in your form is invaluable. Plus, your trainer won't always be there if you're working out at home so it'll be a good reference/reminder if you aren't sure about something.

Helen Lawson 08-08-2008 09:30 AM

Re: Helen Wheels
 
Quote:

Originally Posted by Leanne M Lloyd (Post 369697)
Helen, I would get the book Starting Strength. the first 60 or so pages are devoted to squat. The Bench, Deadlift, Shoulder Press and Power Clean are also covered in depth. Even if you do get some coaching the information you get on the body mechanics and reasons for this or that position in your form is invaluable. Plus, your trainer won't always be there if you're working out at home so it'll be a good reference/reminder if you aren't sure about something.

Thanks Leanne, just got the book, and your right its great. I'm also scheduling some appointments at the local crossfit affiliate some time soon.

Helen Lawson 08-08-2008 09:39 AM

Re: Helen Wheels
 
Last night I felt guilty for not doing too much of a work out so I did 10 real push-ups! (On the floor and on my toes, knees up!) PR! I'm sure i was only going down about half way, but that was the most real push-ups i've ever been able to do.

My chest, triceps and shoulders aren't sore at all either! So, next time Karen comes along I'll use the 8 lb ball. x 75 times.

However, my legs...uhhhggg....i can still barely walk! I think i must have been rocking forward on the snatch because my quads are extremely sore and hamstrings/glutes not much at all. I also think I may have been squatting too low. Next time I think i'll also video tape myself so i can see my own form.

And, my biceps and back are still a little sore from the pull-ups. My arms are much more sore than my lats so i must have been pulling with mostly arms. I'll hang a note on my pull-up bar so next time i remember to pull with lats.

Leanne M Lloyd 08-08-2008 09:43 AM

Re: Helen Wheels
 
grats on the push up PR! Glad you like the book :)

Helen Lawson 08-10-2008 12:29 PM

Re: Helen Wheels
 
Made up yesterdays WOD due to golf tournament (i sucked) and beer. Rx was:
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Buttercup version...and went really low on weight both to focus on form and because my legs are still a little sore from last weeks squats and snatches.

3 rounds...9 minutes:
5 hang squat cleans (13 lb bar)
10 Towel pull-ups

When i was done i played around with the pull-ups a little more (got my boyfriend to do a few) I also did a few negative pull-ups & 3 negative man push-ups.

Hang Squat Cleans: First time with any kind of "jump" in the lift.

Pull-ups: I sat on floor indian style holding towel attached to bar. Pulled up body weight without assistance from my feet. I couldn't lift my feet but didn't use them to push off of either.

Maybe i'll think about the run tomorrow. Goal 1 mile -- it would be my longest consecutive run in 20 years. :run:


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