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Old 09-13-2009, 11:25 AM   #501
Helen Lawson
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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......and he just shook his head and kept walking!
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Old 09-16-2009, 07:55 AM   #502
Helen Lawson
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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! 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? 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!"

I wonder if my abs hurt more today from all the sit-ups or from him making me laugh hysterically after each set!
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Last edited by Helen Lawson : 09-16-2009 at 08:16 AM.
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Old 09-16-2009, 08:14 AM   #503
Camille Lore
 
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Re: Helen Wheels

Congrats on moving up to pack!
You're doing double unders? That is awesome!
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Old 09-16-2009, 09:09 AM   #504
Marianne Urbanski
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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!
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Old 09-16-2009, 04:14 PM   #505
Helen Lawson
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Re: Helen Wheels

Quote:
Originally Posted by Camille Lore View Post
Congrats on moving up to pack!
You're doing double unders? That is awesome!
Quote:
Originally Posted by Marianne Urbanski View Post
Congrats on the PACK workout !!! I am jealous of all your double unders!! I can do a couple, but still NOT strung together!
Thanks Camille & Marianne!
Double unders are about the only thing i can beat all of you at!
Another rest day today! Abs are a bit sore & so is the rug burn on my butt from all the sit-ups!
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Old 09-18-2009, 02:24 PM   #506
Nancy Cohen
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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.
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Old 09-19-2009, 04:58 PM   #507
Helen Lawson
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Post Re: Helen Wheels

Quote:
Originally Posted by Nancy Cohen View Post
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!
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Old 09-19-2009, 08:44 PM   #508
Stephen R. Lampl
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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!
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Old 09-21-2009, 04:07 PM   #509
Helen Lawson
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Re: I'm soooooo embarrassed!!!!!!!

Quote:
Originally Posted by Stephen R. Lampl View Post
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! Duh!!! 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!
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
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Old 09-22-2009, 03:32 AM   #510
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Re: Helen Wheels

If those HSPUs are unbroken at 10 reps, it's time to move to something harder!
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