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Old 12-14-2010, 10:27 AM   #961
Helen Lawson
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Snatch skill

Yesterday I did a movement prep warm-up for 15 minutes, trigger point w/tennis ball for 5 minutes & burgener warm-up & snatch skill w/pvc & 15 lb bar for about 15 minutes. Not what i was hoping for...but it was something to do while getting my sign put up!

Great quote from a client yesterday (Lori): I said to her "You can turn around so your butt isn't pointing at the window if you want" her reply "Hey, i've got a nice butt so i might as well show it off. And, if you like that then just wait until you see my Snatch!"
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Old 12-15-2010, 06:53 AM   #962
Helen Lawson
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light Back Squat & Press

Yesterday:

Warm-up: 1/2 hour of Movement prep & Foam Rolling

WOD: 7 rounds with 45 lbs of
3 Press
3 Back Squat

Out: 15 minutes climbing and playing on the jungle gym
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Old 12-16-2010, 07:42 AM   #963
Helen Lawson
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Wall Ball & Sit-ups

yesterday was supposed to be a rest day...but i was at the gym hoping someone would walk in....and i did:

Warm-up: 20 minutes movement prep & 5 minutes gymnastics warm-ups

WOD: 3 rounds in 5.5 minutes of:
10 Wall Balls (12 lb ball to 9 ft target)
10 Box Situps to parallell (sit on box w/feet anchored ... similar to ghd)

Cash-out: Someone walked in! And a very interesting someone...a world record holder in the Bench Press! Hi Vinnie! The thing that i found so interesting is that i really think i could help him! He weighs probably 3x what i do (and its all strength!) but i bet he's got some work to do when it comes to mobility, flexibility and cardiovascular capacity!Vinnie would be a lot of fun to work with!
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Old 12-17-2010, 06:36 AM   #964
Helen Lawson
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Deadlift

Yesterday:

warm-up: 30 minutes Movement prep & trigger point
Deadlift:
5 @ 65 lbs
3 @ 85 lbs
7x3 @ 105 lbs -- i took videos -- i need to focus on leading out of the bottom with my shoulders...don't let the butt come up first.

Out: Glute & external rotator stretching
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Old 12-21-2010, 06:36 AM   #965
Helen Lawson
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Press, Tuck Sit, Squat hold, handstand, wall ball

I made up this crazy WOD for a client and then decided to do it myself...it sucked...in a good way!

Warm-up: DROM &
Plank circles
Side lunges
Over/unders
Good Mornings
passthroughs
Overhead Squats
Kipping Swing practice

Mobility: "Gynocologist Stretch" (sp?)

WOD: Didn't time it...should have...it was about 15 minutes...wall balls suck!
5 Press @ 45 lbs
20 second Tuck Sit
20 second Squat Hold
20 second Handstand hold (2 black band harness)
20 wall balls to 9 ft target w/12 lb ball
20 second Handstand hold (2 black band harness)
20 second Squat Hold
20 second Tuck Sit
5 Press @ 45 lbs
20 second Tuck Sit
20 second Squat Hold
20 second Handstand hold (2 black band harness)
20 wall balls to 9 ft target w/12 lb ball
20 second Handstand hold (2 black band harness)
20 second Squat Hold
20 second Tuck Sit
5 Press @ 45 lbs


Out: Mobility & a little foam rolling with 2 clients

FYI...my goal for the new space is 1 new athlete each month and I got my first new client (one-on-one) in the new space yesterday. He's a really nice guy and will be fun to work with...I know i can help him too! And I have another appointment tomorrow to give a consultation to another potential client. So, things are looking good for paying my bills for December!
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Old 12-21-2010, 10:56 AM   #966
Marianne Urbanski
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Re: Helen Wheels

congrats on the new client, Helen!! Hope that one tomorrow comes through as well!!
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Old 12-21-2010, 05:51 PM   #967
Nancy Cohen
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Re: Helen Wheels

Quote:
Originally Posted by Helen Lawson View Post
Someone walked in! And a very interesting someone...a world record holder in the Bench Press! Hi Vinnie! The thing that i found so interesting is that i really think i could help him! He weighs probably 3x what i do (and its all strength!) but i bet he's got some work to do when it comes to mobility, flexibility and cardiovascular capacity!Vinnie would be a lot of fun to work with!
That's pretty darn cool!

Quote:
Originally Posted by Helen Lawson View Post
FYI...my goal for the new space is 1 new athlete each month and I got my first new client (one-on-one) in the new space yesterday. He's a really nice guy and will be fun to work with...I know i can help him too! And I have another appointment tomorrow to give a consultation to another potential client. So, things are looking good for paying my bills for December!
Nice goal. So, is the new person Vinnie?

Pm-ing you with an update on me
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Old 12-22-2010, 07:56 AM   #968
Helen Lawson
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Re: Helen Wheels

Quote:
Originally Posted by Marianne Urbanski View Post
congrats on the new client, Helen!! Hope that one tomorrow comes through as well!!
Thanks Marianne!

Quote:
Originally Posted by Nancy Cohen View Post
That's pretty darn cool!

Nice goal. So, is the new person Vinnie?

Pm-ing you with an update on me
Yeah...meeting Vinnie was cool, I'm sure we could learn a lot from each other. However, he isn't the new client. Perhaps he'll come back, we'll see. PM'd ya back!
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Old 12-22-2010, 08:01 AM   #969
Helen Lawson
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Back squat

yesterday between appointments:

Warm-up:
Side lunges
Plank circles
good mornings
passthroughs
samson stretch
lunge w/foot on box stretch
10 minutes mobility work

Back Squat 3-3-3-3-3-3
(short on time)
5 @ 25 lbs
45-55-65-65-70-72
Last set hurt my knee - oddly enough i think it was because i had my dress socks on and they kept sliding around inside my shoes...lesson learned.

Out: Mobility with my client & 15 minutes foam rolling & stretching before going home...Ouch...those IT bands!
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Old 12-23-2010, 11:16 AM   #970
Helen Lawson
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SDLHP & Pushups, Snatch & Snatch Balance

yesterday i did:

Warm-up: Movement prep & foam rolling
Mini-WOD: 8 Minute AMRAP = 5.5 rounds
8 SDLHP with 35 lb kb
8 pushups - knees
Out: Foam roll & stretch for 15 minutes

Push-ups suck! they hurt my neck a bit so i took it easy & slow!

Today:

Warm-up:
Grinders
Pigeon Push-ups
Crucifix Kicks
Scorpions
3 x Burg WU w/PVC

Snatch:
hang power snatch w/15 lb bar
5 position snatch x 3 with 25 lbs
Snatch triples at 25lbs, 35lbs, 40lbs
Snatch singles at 42lbs and 45 lbs -- PR!

OK, so i know its pretty sad that my 45 lb snatch is a PR...but...it is...and at least I got a PR!

Snatch Balance 3x3 @ 35 lbs -- I need to do this more to help me get under the bar better...you can really feel it when you do it right.

Out: 15 minutes in squat band stretch, it band foam rolling and it band stretch.
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