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Old 09-22-2009, 05:37 AM   #511
Helen Lawson
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Re: Helen Wheels

Quote:
Originally Posted by Camille Lore View Post
If those HSPUs are unbroken at 10 reps, it's time to move to something harder!
You mean like...double unders...??? No seriously... I agree! Lots of excuses though:

1 - My shoulders were still quite sore from the Thrusters on Sat.
2 - I've loaned my blue iron woody band to a client and that would be the next step.
3 - I wanted to find bands that i could do both the pull-ups & HSPU without taking the time to switch off in between (only 1 pull-up bar for now). And, the pull-ups were quite broken!

So, goals for October: Order more bands & call the handy man to help me design & hang some more pull-up bars for the garage!
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Old 09-22-2009, 04:01 PM   #512
Helen Lawson
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Re: Helen Wheels

Todays workout:

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

WOD: Back Squat 1-1-1-1-1-1-1

5 @ 15
3 @ 25
2 @ 35
45-45x2-45-50-50-50-55-60
Last back squat PR was in March 09 at 2x65 lbs - I probably could have done that, but didn't want to push-it...golf tournament tomorrow.

Stretch
Hip Flexors & Hamstrings on bench
Standing Quads
Straddle straight & sides
Squat stretch
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Old 09-22-2009, 04:14 PM   #513
Marianne Urbanski
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Re: Helen Wheels

Nice work, Helen!!
I agree with Camille that the HSPU should be more difficult--less bands or different ones.. challenge!!
If you werent' doing double unders, what were you doing? I am confused..
Either way, you are still motivational and I appreciate reading your posts!! Great job!
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Old 09-24-2009, 04:09 PM   #514
Helen Lawson
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Re: Helen Wheels

Quote:
Originally Posted by Marianne Urbanski View Post
If you werent' doing double unders, what were you doing? I am confused..
Either way, you are still motivational and I appreciate reading your posts!! Great job!
Marianne...I was hoping nobody would ask! I was doing "single unders" instead of double unders. I have some clients that can't even do single unders & they skip over the rope with 1 foot trailing behind the other...So, i thought that 1 foot skipping version was the "Single under" and the double foot hopping version was the "Double under"......oh well!

Yesterday i played in a golf tournament & had a massage! We didn't win but had a good time anyway. And, of course my massage therapist Sean is the best!

Todays WOD:

Compare to 09-10-2008: Buttercup version
38lbs bench 10-10-10-9-10
38lbs back squat 10-9-10-8-10
74 lb assist Pull-ups 10-8-8-8-8



Warm-up: 2 rounds of:
Samson Stretch
10 Sit-ups
10 Supermans
10 Push-ups on bar at mid-thigh
10 Body Rows w/rings at mid-chest
10 Passthroughs
10 Overhead Squats

WOD: 5 rounds of AMRAP Up to 10 reps each round of:
45 lb Bench Press - 10-10-10-10-10
45 lb Front Squat 5-5-5-5-5
Grey/Green band assisted pull-ups 7-7-6-6-6

I couldn't do back squats because i only have 1 squat rack and didn't want to be moving the bench back & forth between sets.

Cash-out: 5 minutes: 20 hanging knee raises - broken 6,6,4,4

Stretch:
Hip Flexors & Hamstrings on bench
Standing Quads
Straddle straight & sides
Standing it band
Chest & Shoulders
Squat stretch
Pigeon Pose
Ankles & Calves
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Old 09-25-2009, 05:49 PM   #515
Helen Lawson
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Re: Helen Wheels

Not too sore at all from yesterday... a little in the chest, but not anywhere else...need to ramp it up a bit!

Today:

Warm-up:
15 minutes Burgener warm-up w/PVC & 15 lb bar and Clean practice w/25 lbs.

WOD: In 25 minutes:
10 reps Squat Clean @ 45 lbs - broken 4,3,3
25 Sit-ups
8 reps Squat Clean @ 45 lbs - broken 4,4
20 Sit-ups
6 reps Squat Clean @ 45 lbs - broken 3,3
15 Sit-ups
4 reps Squat Clean @ 45 lbs
10 Sit-ups
2 reps Squat Clean @ 45 lbs
5 Sit-ups

Cash-out: 3 Sun Salutations (with some long planks & down dogs) and about 10 more minutes of Yoga stretching stuff.

Its been a long time since i've done cleans and I think i went a bit heavy for this WOD...I think it was supposed to be a metcon and i made it much more into a strength workout...yes... ... I know...I'm still a buttercup in the strength department.

A very short, brief Crossfit functional training success story: For the first time i used the hot tub in my new condo. I filled it up and jumped right in! Scolding hot water! Instictively I grabbed the edges and flung and briefly lifted my legs straight up above the water (L-sit!)!
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Old 09-27-2009, 03:05 PM   #516
Helen Lawson
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Re: Helen Wheels

Yesterday i walked 18 holes of golf ... played ok (85) ... a few beers ... no WOD. My upper traps & hamstrings were quite sore from doing the cleans the day before! Today:

Warm-up:
Dynamic warm-up - arm swings, swimming arms, pass-throughs &
Total gym on 2nd to bottom setting (giving it to a client with heel spurs...since she has to stay totally off her feet for a while i figure i can do some creative stuff)
10 Squats
10 Sit-ups
10 Supine pull-overs
10 Chest Press
10 Rows
10 Oblique Twists

WOD: Angie in 15 minutes
25 Pull-ups w/Grey/green band - broken 10,7,5,3
25 Push-ups on bar at mid-thigh - feet on BOSU - broken 8,5,4,3,3,2
25 Incline Sit-ups w/feet anchored - kept sliding down bench
25 Squats - broken 18, 7 (hamstrings still sore from cleans)

Cash-out: Weak attempt to hang shelves in my garage ... couldn't get the drill to work... i'm hoping its only because the battery needs to be charged...not because i'm an idiot!


I'm sure Angie is supposed to be more of a metcon - but i really need the strength work on pull-ups & push-ups so i made it much more of a strength workout. Those are the toughest push-ups i've ever done...much closer to horizontal than i have been doing! I figure once i can do 2 sets of 10 unbroken like that then it will be time to move on to the next step.
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Old 09-30-2009, 04:33 PM   #517
Helen Lawson
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Re: Helen Wheels

I've taken a few days off because i've had muscle cramps in my calves & quads. My forearms, hands, and ankles have also been sore and everyone that sees me says i look like crap...so, a few days rest ... and i don't think it was enough because todays workout sucked...I just felt like i couldn't do anything:

Warm-up: 2 Rounds of:
Samson Stretch
10 Sit-ups
10 Supermans
10 passthroughs
10 Walking Lunges

WOD: Tabatas: The score is the least number of reps for any of the eight intervals: 14 - how sad!
6 Squats - rest at bottom on first set only
0 Ring Body Rows w/rings at mid-chest height - bicep tendinitis, had to stop
0 Pull-ups Grey/Green harness - bicep tendinitis, had to stop
6 Sit-ups - pants falling down or would have done more
2 Push-ups on bar at mid-thigh/feet on BOSU

Stretch:
Hip Flexors & Hamstrings on bench
Standing Quads
Straddle straight & sides
Pigeon Pose
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Old 10-01-2009, 05:11 PM   #518
Helen Lawson
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Re: Helen Wheels

Today:
Warm-up: 2 Rounds of:
Samson Stretch
10 Sit-ups
10 Supermans
10 Push-ups on bar at mid-thigh/feet on BOSU (2x5)
10 passthroughs
10 OHS w/PVC

WOD: 5 Rounds in 15 minutes of: (had 8 last time? Seems impossible! Maybe 8 in 20 minutes?)
25 pound Thruster, 5 reps
25 pound Hang Powercleans, 7 reps
25 pound Sumo Deadlift High-pull, 10 reps

Cash-out: 2 Rounds of
1 minute plank
1 minute down dog
1 minute pigeon pose (30 each side)

Stretch: 3x each:
On Bar: Hamstring, adductor, hip flexor/quad
Standing it band
Ankles & Calves
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Old 10-04-2009, 03:34 PM   #519
Helen Lawson
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Re: Helen Wheels

Recording yesterday & todays WODs with the same warm-up & stretch each day:

Warm-up: 2 Rounds of:
Samson Stretch
10 Sit-ups
10 Supermans
10 Push-ups on bar at mid-thigh/feet on BOSU (2x5)
10 Body Rows on rings at mid-chest height
10 passthroughs
10 OHS w/PVC
Sat 10/3 WOD: In 18 minutes:
WOD: For time:
15 Walking lunge steps
20 Assisted Pull-ups (Grey & green band) 8,6,6
25 Box jumps, 10nch box
20 single unders
15 Bench Dips
10 Hanging Knee raises 5,5
15 Kettlebell swings, 15 pound
30 Sit-ups
20 Hang squat cleans, 12 lb dumbbells - 10,10
10 Good mornings w/15 lb barbell
20 Wall ball shots, 8 lb ball

Sunday 10/4 WOD: in 14 minutes
All Pistols holding rings at chest height
25 foot bear crawl
Run/jog/walk 20 meters
12 left-legged pistols - holding rings at chest height
12 right-legged pistols
15 sit-ups
9 left-legged pistols
9 right-legged pistols
15 sit-ups
6 right-legged pistols
6 left legged pistols
15 sit-ups
Run/jog/walk 200 meters
25 foot bear crawl

Cash-out - same both days: 2 rounds of:
Max handstand hold 2/toes on wall - sunday only - 30,30
Max bottom of squat hold - 25, 25
Max plank hold - 1 minute each
Max down dog - 1 minute each
1 minute pigeon pose each leg

Stretch: Yoga style - about 15 minutes each day: IT band, quads, hamstring, ankles, chest
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Old 10-06-2009, 11:12 AM   #520
Diane Mahoney
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Re: Helen Wheels

Helen, I went and read your POSE Certification posts because I am signed up for a POSE clinic on Saturday. I run, but not long distance. I was looking forward to this until I read that you bounced on your toes for 5 hours. This is just a 3.5 hour clinic, so I think I'll be OK. It comes after Saturday's workout.

I golf too, but not as well nor as often as you! I took it up just last year.
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