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

Helen Lawson 09-13-2009 11:25 AM

Re: Diane
 
Todays WOD:

Warm-up: 2 rounds of 10 reps of
Samson Stretch
10 Sit-ups
10 Supermans
10 Overhead Squat with PVC
10 Passthroughs
10 Bar Push-ups @ Waist height

Skill Work
HandStand Push-ups w/assist
3x5 Hanging Knee ups

WOD: My first Diane (Puppies) in 4:40
15-12-9
55 lb Deadlift
Assisted Handstand push-ups w/grey/green band harness


Stretch
Hip Flexors & Hamstrings on bench
Strattle straight & Sides
Ankles & Achilles
Shoulders & Chest
Squat Stretch


I have a neighbor that keeps walking by me and looking at me really funny. About 55 yo, skinny guy always carrying a briefcase and walking with terribly rounded shoulders. His first drive by to his garage past mine i was doing the HSPU, after parking his car & coming back i was speeding through a set of Deadlifts...the look he gave me...:rofl:...and he just shook his head and kept walking!

Helen Lawson 09-16-2009 07:55 AM

Re: Helen Wheels
 
Monday was a Rest day and massage day. :) Anyone in this area looking for a good massage therapist...mine is the best! Thanks Sean...see you next week!

Yesterdays WOD:

Warm-up: DROM (dynamic range of motion)
Arm circles
Swimming arms
Over & Backs
Leg Swings front/back & side/side
Walking Straight leg kicks
Walking Butt Kicks
Walking Crossover it band stretch

On-ramp day 2 WOD: 10-9-8-7-6-5-4-3-2-1 in 8.5 minutes
KB Deadlift 20 lbs
Push-Press w/25 lbs

WOD: Annie Pack level: 9 minutes
35-25-20-15 and 10 rep rounds of:
Double-unders
Sit-ups
All unbroken until the last set of double unders when i was trying to show off and go really fast! This was my first real "pack" level wod as Rx'd! :pepper: My only other pack WOD i found in my log was with Burpees using knee push-ups...i don't think that counts.

Cool down stretching: 10 minutes -- not enough!

Does anyone else get a nasty open sore at the top of thier butt crack from doing so many sit-ups? :yikes: And, my boyfriend was watching me and kept laughing because as i did sit-ups my pants would fall down but i wouldn't stop! He was counting for me and it went something like this "5 more...only 2 to go...last one...pull your pants up!" :rofl:

I wonder if my abs hurt more today from all the sit-ups or from him making me laugh hysterically after each set!

Camille Lore 09-16-2009 08:14 AM

Re: Helen Wheels
 
Congrats on moving up to pack!
You're doing double unders? That is awesome!

Marianne Urbanski 09-16-2009 09:09 AM

Re: Helen Wheels
 
Congrats on the PACK workout !!! I am jealous of all your double unders!! I can do a couple, but still NOT strung together! :highfive:

Helen Lawson 09-16-2009 04:14 PM

Re: Helen Wheels
 
Quote:

Originally Posted by Camille Lore (Post 664586)
Congrats on moving up to pack!
You're doing double unders? That is awesome!

Quote:

Originally Posted by Marianne Urbanski (Post 664633)
Congrats on the PACK workout !!! I am jealous of all your double unders!! I can do a couple, but still NOT strung together! :highfive:

Thanks Camille & Marianne!
Double unders are about the only thing i can beat all of you at! :rofl:
Another rest day today! Abs are a bit sore & so is the rug burn on my butt from all the sit-ups! :rofl:

Nancy Cohen 09-18-2009 02:24 PM

Re: Helen Wheels
 
Hi Helen!

You're still the envy of us all for your double unders!

And I hear ya about the tail bone problem from too many situps. After that happened to me, I was crippled for a week. Now I won't do sit ups unless I have a really cushiony pad under there.

Helen Lawson 09-19-2009 04:58 PM

Re: Helen Wheels
 
Quote:

Originally Posted by Nancy Cohen (Post 666274)
Hi Helen!

You're still the envy of us all for your double unders!

And I hear ya about the tail bone problem from too many situps. After that happened to me, I was crippled for a week. Now I won't do sit ups unless I have a really cushiony pad under there.

Thanks Nancy. Yeah, next time some additional padding will be necessary on big sit-up days!

Yesterdays WOD:

Warm-up
200 Meter jog
Samson stretch
10 Overhead Squats
10 Supermans
10 Push-ups on bar at waist height

WOD: "Daniel" puppies version:
25 Pull-ups w/double green band
200 meter run
25 lbs Thruster, 21 reps (broken 9,7,5)
400 meter run
25 lbs Thruster, 21 reps (broken 5,5,7,4)
200 meter run
25 Pull-ups w/double green band

Again, not enough stretching -- was in a hurry to get ready to go out to dinner.

Todays WOD:

Warm-up:
Warm-up: 2 Rounds of
Samson stretch
10 Push-ups on bar at waist height
10 Body Rows with rings at upper chest height
10 Pass-throughs
10 Overhead squats

WOD: Puppies version in 7 minutes : 3 rounds of:
10 Glute-ham sit-ups (to Parallel)
10 Back extensions

Cash-out 2x30 second hang
And almost enough stretching


I finally found a use for the leg extension/curl thingy attached to my bench! When i propped it up against the squat rack in just the right way i was able to use it as a "glute-ham developer" & for back extensions. I think this was my first attempt at more than a few "glute-ham sit-ups" and they were plenty hard enough just going to parallel!

Stephen R. Lampl 09-19-2009 08:44 PM

Re: Helen Wheels
 
ENVY, ENVY, ENVY...........

You are the double-under go-to gal! Still not able to string mine together either, but after today's class at our affiliate, I am much more certain I made my rope too light when I repaired it.

Great work, Helen - - props on the Rx'd work!

Helen Lawson 09-21-2009 04:07 PM

Re: I'm soooooo embarrassed!!!!!!!
 
Quote:

Originally Posted by Stephen R. Lampl (Post 666794)
ENVY, ENVY, ENVY...........

You are the double-under go-to gal! Still not able to string mine together either, but after today's class at our affiliate, I am much more certain I made my rope too light when I repaired it.

Great work, Helen - - props on the Rx'd work!

NOT! :rofl::rofl: Duh!!! :rofl::rofl: I've been thinking to myself: How could i possibly be so good at something that nobody else can do? I'm a wimp! Well...I was right. I finally did my research and found out what double unders actually are! Well...I'm sure i looked like more of a bumbling idiot than any of you ever have! :o
Anyway...yesterday i walked 18 holes of golf with the girls...and today...pretty wimpy workout as i was short on time and my abs are still wicked sore from the GHD Sit-ups.

Today:

Warm-up - 2 Rounds
Samson Stretch
10 Body Rows on Rings @ mid-chest height
10 Push-ups on Bar @ mid-thigh height
10 Passthroughs
10 OHS

WOD: in 12 minutes - 3 rounds - both with grey/green band harness assist
10 Handstand Push ups - unbroken!
10 Pull ups

Stretch - again, not enough! - 1 each of:
Hip Flexors & Hamstrings on bed
Standing Quads
Straddle straight & sides
Standing it band
Squat stretch
Pigeon Pose

Camille Lore 09-22-2009 03:32 AM

Re: Helen Wheels
 
If those HSPUs are unbroken at 10 reps, it's time to move to something harder! :evilsmile


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