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Old 01-30-2011, 11:06 AM   #991
Helen Lawson
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Press & Nasty Girls

Yesterday I did Wendler Press 3x25,3x45,3x50, 3x55 - didn't push it due to neck.

Today...
WOD: scaled "nasty girls": 3 rounds in 11:30 of:
30 squats
10 Pullups (42 lbs assist first set, 85 last 2 sets due to neck)
10 dips on box
10 Hang Power Cleans with 55 lbs -- these were hard...need practice.
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Old 02-02-2011, 10:49 AM   #992
Helen Lawson
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Bench Press, KB Swing, Burpees and Situps

Yesterday (i may have missed posting some workouts...so busy) i did:

Warm-up: 10 minutes movement prep

Wendler Bench Press: 5 @ 25, 5 @ 45, 3 @ 50, 10 @ 55 lbs

WOD: Scaled Hanson: 5 Rounds in 11:30 of:
10 KB Swings @ 25 lbs - eye level due to sore traps/neck from cleans
10 Burpees - mostly knee push-ups
10 Situps on Stability ball w/feet anchored - similar to GHD

Out: 15 minutes of lacrosse ball & stretching
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Old 02-04-2011, 10:50 AM   #993
Helen Lawson
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Deadlifts

warm-up: 15 minutes movement prep
Deadlift: 5 @ 65, 5 @ 90, 3 @ 105, 10 @ 120 lbs
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Old 02-04-2011, 05:16 PM   #994
Helen Lawson
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Overhead Squats, SDLHP & Supermans

Long warm-up including lots of hip mobility

Overhead Squats singles up to 52 lbs -- PR

Mini WOD: 8 Minute AMRAP = 9.5 rounds of:
SDLHP w/35 lbs
Supermans

Out: Some foam rolling & lacrosse ball therapy
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Old 02-10-2011, 07:08 AM   #995
Helen Lawson
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Press, Pullups, Dips, Mtn Climbers

I took a few days off at first because of my open house, then a really bad 2 day hangover and now one of my hips is screaming in pain! No matter what i do...chiropractor appointment tomorrow.

I tried a workout yesterday and I was terribly weak...between the Presses and the WOD is when i called to schedule the chiropractor appointment.

Warm-up: Foam Rolling, lacrosse ball, movement prep ... etc... 15 minutes

Press: 5 @ 25, 5 @ 35, 3 @ 45, AMRAP = Fail, then regroup and 2 @ 55 lbs....last time I got 4 at 55 lbs....this is when i knew something is wrong! After 4 days of rest I should be pretty strong!

WOD: 5 Rounds in 9 minutes of:
10 Mountain Climbers
10 Pullups
10 Dips

Pullups & Dips with way too much assistance...again very weak! But...I felt like i needed to go through the motions anyway...at least i got my heart rate up a bit.

Cash-out: Another 15 minutes of foam rolling & lacrosse ball to hip & erectors.
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Old 02-14-2011, 07:32 AM   #996
Helen Lawson
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Deadlift & Push-ups / Pull-up, Dip & Squat

Two days worth of easy WODs....hip/back still hurts but getting better.

Sat WOD: "Diane" - majorly scaled - 21-15-9 in 7:15 of:
Deadlift @ 85 lbs
Knee Push-ups

Sun WOD: "War Frank" WOD - majorly scaled for sore pecs, hurt neck & hip ....sounds like I'm falling apart...but overall feel decent: 3 Rounds in 6:24 of:
12 Pull-ups w/~85 lbs assist
6 dips w/~42 lbs assist
25 squats

I'm dying to lift heavy again...get back wendler...but don't think i should until the pain in my hip/back go away.
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Old 02-16-2011, 06:51 AM   #997
Helen Lawson
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Bench Press, Pistols, Pullups & HSPU

Yesterday i did:

Warm-up: 3x:
Row 200 m
10 Squats
20 Yard overhead carry w/30 lbs bar

Bench Press: 5 @ 25, 5 @ 45, 5 @ 50, AMRAP = 10 @ 55 lbs

WOD: "Mary" : 15 Minute AMRAP = 5 Rounds of:
5 Handstand Push-ups w/black/blue harness
10 Pistols to ~22" ball
15 Pullups w/green band

This was much more of a mental struggle than anything else....I just didn't feel like it...was scared it would hurt my neck or back....but felt i had to do something. I'm glad i did.

Cash-out: 20 minutes stretching & foam rolling
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Old 02-17-2011, 06:40 AM   #998
Helen Lawson
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Hang Power Clean & Push Press

Yesterday...back still hurts a little...

Warm-up: 3x
10 Jump Squats
10 SDLHP w/20 lb kb
20 second Frog Stand

WOD: 5 Rounds for max load of:
3 Hang Power Cleans - up to 70 lbs - could have done more here...ran out of time.
3 Push Press - got up to 65 lbs - afraid to try 70 due to neck & back issues

I need to work on the cleans more...I'm definately not getting under the heavier weights.
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Old 02-18-2011, 07:17 AM   #999
Helen Lawson
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Body Rows & GHD Situps

Yesterday I did:

Warm-up: 10 minute movement prep warmup

WOD: 10! in 10 minutes
Body Rows on Rings (horizontal w/feet flat)
GHD Situps to parallel

Cash-out: Lacrosse ball & Pigeon pose
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Old 02-23-2011, 04:47 PM   #1000
Nancy Cohen
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Re: Helen Wheels

Hi Helen, How are your hip and back doing? And how was your open house?
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