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Helen Lawson 08-20-2008 04:08 PM

Re: Helen Wheels
First time for this WOD.

Pull(2 ft. squat assist): 9-9-10-10-10-9-9-9 = 75
Push (On top of stairs): 11-11-10-7-7-7-7-7 = 67
Sit (Oblique roll back): 8-9-9-10-10-11-11-15 = 83
Squat (air): 14-13-13-13-13-10-13-12 = 101

Total = 326

Situps were too easy this way (touch elbow to floor behind you to reaching out over toes) -- will do full roll-ups next time.

Squats: I did what coach rip suggests and pushed my knees out toward my toes and sure inner thighs are burning! Just like he said!

This was fun...I liked the rocky soundtrack music. Looking forward to next time.

Helen Lawson 08-20-2008 04:09 PM

Re: Helen Wheels
The above WOD was "Tabata something else!"

Nancy Cohen 08-20-2008 04:16 PM

Re: Helen Wheels
Hi Helen,

I randomly clicked on your log, and was instantly sucked in by the cuteness of Charlie!! Oh, nice pic of you and him together, but, Charlie is hard to beat!


Helen Lawson 08-20-2008 05:29 PM

Re: Helen Wheels
Thanks Nancy. Charlie is even more awesome than his picture! I tell him about your note.

Poor thing is sick right now. Has the runs really bad and threw up today. I'm worried about him terribly (only 8 years old). If he's not better tomorrow he'll have to go see the doctor.

Nancy Cohen 08-21-2008 12:45 PM

Re: Helen Wheels
Awww. Poor Charlie. I'm thinking good thoughts for him.

Helen Lawson 08-21-2008 04:37 PM

Re: Helen Wheels
THanks Nancy. He's feeling better....i told him about you and he wants to know if you'll come rub his belly!

Today was my 2nd "Helen" -- beat my original time by 2 minutes. 3 sets:

400 meters (around the block i live on)
21 KB swings w/9lb kettlebell
12 assisted pull-ups (indian style)

21 minutes -- sad! I know! But, i'm working on it and I'm just proud to be doing it!

FYI...there are streams of sweat running down my back and I love it!

Nancy Cohen 08-21-2008 05:12 PM

Re: Helen Wheels
I already came by this afternoon, while you were out, and rubbed Charlie's belly. Obviously, that is why he's feeling better! :)

Way to go on your "Helen!" If you were sweating a ton, you've got to be doing some good, right??!!!!

Helen Lawson 08-24-2008 06:41 AM

Re: Helen Wheels
Taking it easy for a few days...took a golf lesson and working on my game a little bit. Tournament on Monday then back to Crossfit on Tuesday.

Tips for my golf game:
Stop lateral movement -- practice swing with feet together.
Stay behind the ball at impact -- back to target longer.
Shorter swing for consistency -- Keep the club in front of you.
Square up shoulders -- tend to be open at address.

I just felt like my body needed a rest. Total Rest day on Friday, Saturday played golf (in a cart -uhhhgg!), Sunday working on Yoga and Pilates stuff for an hour for clients next week and then golf in a cart (again...cart...uhhhggg!), Monday team tournament at Cobleskill with Sue, Mary Ann and one unknown partner.

I'm also trying to schedule some time with Jason at Crossfit Albany to work on form and some of the lifts i don't know. I'm sorry to have missed Angie and the Running/Shoulder press wod, they both looked like great fun!

Also, i finally got through the squat chapter in Starting Strength -- who ever knew there was so much to learn about a squat.

Helen Lawson 08-26-2008 04:55 AM

Re: Helen Wheels
The golf weekend is over. I did "ok" and tried to concentrate on changes to my swing. Nothing spectacular though.

Last night i did an hour of Yoga and an hour with Coach Rip's shoulder press video's and an empty bar (16 lbs).

I did 20 minutes more of Yoga this morning. I have 2 clients today (1st client: As many as possible in an hour of wall ball, Kb swing, shoulder press, and 1/2 mile all with 20lb vest on -- 2nd Yoga) And I'm looking forward to doing the front squats tonight.

Glad to be back! :)

Helen Lawson 08-26-2008 05:27 PM

Re: Helen Wheels
Front squats: 5 sets of 10 reps each

Warm-up: Air Squat x10, 16lb bar x 10, 20lb vest x 10

23x10,23x10, 25.5x10, 29x10, 31.5x10

Yes, i know i'm a wimp, but it is 1 hour later and my legs feel like limp noodles and i haven't even finished my first glass of wine yet!

Gloves...hmmm...when my hands start to hurt i put them on. When my hands get cold i put them on. My advice, if you need them, put them on, if not...don't!

For all of you who have an adversity to the front squat grip: You should just practice (warm-up) with an empty bar and the proper grip. When you start to add weight use whatever grip you can control without pain. Pain is bad!

Hard work is good, grunting is good, bailing on failed sets and dropping weights is good, delayed onset muscle failure is good (to a point)...pain is bad!

Go, go, go!

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