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Old 08-10-2008, 12:31 PM   #31
Helen Lawson
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Re: Helen Wheels

I've decided i have to stop "over doing" everything. Even though i may not be as strong as the other girls, if i'm sore for a week after doing something then I've done too much. So, especially during golf season I'm going to stick with the buttercup version for all new workouts. For those i've done before i'll use my own personal benchmarks to decide.
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Old 08-10-2008, 12:37 PM   #32
Richard Vanmeerbeek
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Re: Helen Wheels

It's definitely important to do the WOD progressively. I would advise you to not "overdo" it, but don't give up on it either, soreness is GOOD.

Did you see any improvement in your golf game ? Since Crossfitting, I feel so much more solid in my swing. I have to say that my short game is suffering a little, all I want is hit the ball far now
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Old 08-10-2008, 01:15 PM   #33
Helen Lawson
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Re: Helen Wheels

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Originally Posted by Richard Vanmeerbeek View Post
Did you see any improvement in your golf game ?
I've found the mixing crossfit and golf is good and bad. I notice the strength i've gained in my forearms and hands from the pull-ups mostly i think has helped a lot in getting out of the rough and maybe helped to add a few yards.

However, i also get sore very easily and i'm finding it very difficult to swing a golf club when your whole body hurts. I kinda also feel like it is difficult to go from moving a barbell that weighs 40+ lbs to swinging a club that weighs almost nothing the next day. I often find myself swinging way too fast and gripping too hard.

I haven't quite figured out how crossfit and golf can peacefully coexist (and compliment each other), but i'm not willing to give up on either.
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Old 08-10-2008, 01:19 PM   #34
Helen Lawson
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Re: Helen Wheels

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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

I used the wrong bar...the one i used actually weighs 16 lbs.
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Old 08-11-2008, 04:39 PM   #35
Helen Lawson
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Re: Helen Wheels

Did the towel pull-up/hang squat clean yesterday so wasn't too excited about pull-ups again. n. I subbed Inverted Rows to hit the back slightly differently at least. Couldn't run today because of too much lightning.

On a good note, this was the first time that i felt strong enough to go for time. I think that means I picked the right exercises/weights. Next time I'll try to ramp it up a bit.

Buttercup version: 13 minutes

10 GHD Sit-ups
10 Hip & Back Extensions
10 pound Thrusters, 20 reps -- 2 dumbells (5lbs each)
20 Inverted Rows (bar at shoulder height/heels on floor)

20 Sit-ups
20 Hip & Back Extensions
10 pound Thrusters, 15 reps
15 Rows

30 Sit-ups
30 Hip & Back Extensions
10 pound Thrusters, 15 reps
15 Rows
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Old 08-15-2008, 08:26 AM   #36
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Re: Helen Wheels

Falling behind again because of golf tournaments (Thursday, Saturday and Sunday this week) so dont want to go too heavy.

This morning I did the Shoulder Press for CrossfitTotal and managed 38lbs 3 times after extensive warm-up.

Hopefully I'll finish CFT tonight.
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Old 08-15-2008, 04:36 PM   #37
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Re: Helen Wheels

I made up the crossfit total (cft) today. I didn't want to do my absolute 1RM since I had no squat rack, no spotter, couldn't dump the weight, and have a golf tournament the next 2 days.

So I gradually worked up to a set of 3 of each to estimate my 1RM:

38 lb Shoulder Press x3 = Estimate 1RM = 41.8 (Actual PR 45 lbs)
43 lb Back Squat x3 = Estimate 1RM = 47.3 (Actual PR 45 lbs)
83 lb Deadlift x3 = Estimate 1RM = 91.3 (PR -- most previous was 80lbs)


Actual CFT = 164 lbs x 3 (Estimated CFT = 180.4)


Thats a PR on Deadlift by only 3lbs. No PR on Shoulder Press or Back Squat but i didn't push it as much. I'll push the PR's after golf season!
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Old 08-18-2008, 05:14 AM   #38
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Re: Helen Wheels

I'm bummed that I'm falling behind because todays Tabata looks like a great workout and I doubt i'll have time (or energy) for it tonight.

Why am i behind again? Golf season: This weekend I played 2 golf tournaments, both alternate shot with a partner. Saturday was Pinhurst with Ray. I did "ok", not great, but "ok", my partner didn't do too well at all, but we still won our division. Sunday I played true alternate shot scotch ball with Laurie and it wasn't pretty. We did well on the front (43 with 2 birdies) but I stunk up the back because i had the hooks ( for some reason i decided to flatten out my swing).

So, this morning I tried to get back on track:

For time: 11 minutes

30 Pull-ups -- Indian style legs touching butt to floor/chin to bar
30 Chair Dips -- Knees bent 90 degrees -- got to work on these
20 Pull-ups -- Switched to heels on floor touching butt to floor/chin to bar
20 Dips
10 Pull-ups
10 Dips
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Old 08-19-2008, 04:16 PM   #39
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Re: Helen Wheels

Deadlift PR!

Warm-up
10 x 16 lbs
5 x 63 lbs
3 x 83 lbs

Deadlift 1-1-1-1-1
93 lbs-93 lbs-93lbs-93lbs-100 lbs

Most deadlift previously was 83 lbs!

I know I'm weak, but I'm very excited to have lifted 100 lbs for the first time doing anything!

FYI....also did 6 man push-ups (probably not low enough, still working on it).

Thanks Coach!
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Old 08-20-2008, 05:06 AM   #40
Helen Lawson
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Re: Helen Wheels

Oooopppsss....guess i was supposed to do 7 deadlifts and I only did 5 at Max. I think its a good thing though as my hams and back are a little stiff/sore today. If i had done any more it may have been too much.

I will however read more carefully next time.
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