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Old 01-08-2009, 09:15 PM   #231
Jackie White
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Re: Helen Wheels

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Originally Posted by Helen Lawson View Post
Today i went to see my olympic coach...but i just wasn't "feeling it". Everything felt weird and awkward. Almost as if i was totally dehydrated or something.

After warm-up did:

power snatch work sets of 3@30+ -- don't really know the weight.
front squats up to 3@50lbs -- better form
push-press (behind the head w/snatch grip) -- 30lbs
push-jerk (behind the head w/snatch grip) -- 30lbs -- Too tired had to give up...
plate raises
walking lunges
hanging knee raises on rings

He said that my squat form is getting much better and i'm only coming forward on the heavy sets or when i get fatiqued.
Hi Helen;
thanks for posting, and thanks for the jumping pullup tip! You asked about me doing the dead hang.... about 2 weeks ago, i completed 7 legal pullups from a hang, i had to take a 30 sec rest between each, but there was a smile from ear to ear! good luck,
Jackie
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Old 01-09-2009, 06:02 AM   #232
Helen Lawson
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Thumbs up Re: Helen Wheels

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Originally Posted by Jackie White View Post
about 2 weeks ago, i completed 7 legal pullups from a hang, i had to take a 30 sec rest between each, but there was a smile from ear to ear! good luck,
Jackie
Awesome Jackie! Congrats! I'm jealous! Hopefully i'll get there some day.
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Old 01-10-2009, 11:24 AM   #233
Helen Lawson
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Re: Helen Wheels

Yesterday was a total rest day. I went to work (desk job) had 1 client (that just can't figure out how to squat at all) and then went to dinner with "the boys".

Todays WOD (writing this between sets):

Warm-up:

2 sets of 10 of:
-- Samson stretch
-- OHS
-- Sit-ups
-- Bench Dips
-- Double unders
Then: -- 3rd stair push-ups (2,2,1,1,1)

Back Squat
Warm-up:
-- 3x5 w/13lb bar
-- 4 w/33lbs
-- 2 w/38lbs
Work Sets: 3x5 @48lbs

Deadlift
Warm-up:
-- 2x5 w/27.5 lbs -- Bar & New wood bumper plates!
-- 3 w/77.5 lbs
-- 3 w/87.5 lbs
Work Set: 3 w/109.5 lbs -- PR! Only by 1.5 lbs i think, but PR!

First work set of squats sucked, i wasn't concentrating and my butt kept coming up before the rest of me. Uhhhgggg. Second set i focused more and squirmed a bit but kept my butt under me where it belongs. Third set i focused but i still kept coming forward. Not terribly, but i did. At the l ight weights i had my boyfriend watch and i got approx. 2 out 3 right each time.

The deadlifts were hard today for some reason. Hard on my lower back, maybe because of leaning forward too much on the heavy squats (yeah, for me thats heavy).

Maybe pull-ups later...we'll see.
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Old 01-10-2009, 02:33 PM   #234
Helen Lawson
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Re: Helen Wheels

I did my pull-ups today too: Green band 2-2-1-1-1

They were easier then i thought they'd be. After the deadlift i figured my back would be toast!
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Old 01-10-2009, 04:21 PM   #235
Nancy Cohen
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Re: Helen Wheels

Helen, I just sent you a pm.
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Old 01-10-2009, 06:08 PM   #236
Stephen R. Lampl
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Re: Helen Wheels

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Originally Posted by Helen Lawson View Post
I did my pull-ups today too: Green band 2-2-1-1-1

They were easier then i thought they'd be. After the deadlift i figured my back would be toast!
Helen,

Awesome job today! Props on the PR! Fantastic! Your BS looks like it's coming up too. Keep up the great work!
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Old 01-11-2009, 11:55 AM   #237
Helen Lawson
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Smile Re: Helen Wheels

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Helen, I just sent you a pm.
PM back at ya!

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Originally Posted by Stephen R. Lampl View Post
Awesome job today! Props on the PR! Fantastic! Your BS looks like it's coming up too. Keep up the great work!
Thanks Steve. I keep working at it. Some days are easier than others.

Today was metcon day:

1 hour shoveling snow on the sidewalks

Warm-up:
3 sets w/13lb bar of:
  • 5 Hang Power Cleans
  • 5 RDL's
  • 5 Good Mornings
  • 5 Press
3 sets of Bergener Warm-up

WOD:
Grace: 30 Clean & Jerks @ 35.5 lbs in 17 minutes.
30 Snatches @ 28 lbs - 3 sets of 10 - not timed
Pull-ups w/green band: 2,2,1,1,1
1/2 hour shoveling snow off the roof.

This Grace was 2.5 lbs more than last time on 9/18 and 4 minutes longer and gasping for air the entire time. Perhaps it took longer now because i know the proper form....and my dog kept getting in the way...and...lots of other excuses!

On the C&J & Snatch only issues is that i think i may have been jumping too wide as I fatiqued. Other than that -- all felt pretty good!

Tomorow is a total rest day (and massage). Tuesday I go to 3,2,2,1,1 on the pull-ups - I hope i'm ready!
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Old 01-11-2009, 03:17 PM   #238
Stephen R. Lampl
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Re: Helen Wheels

That's a fantastic Grace, Helen! Awesome work, to have increased the weight and still maintained proper form.

That and snow shoveling, and snatches would have done me in!

Enjoy that rest day!
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Old 01-12-2009, 06:16 AM   #239
Helen Lawson
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Re: Helen Wheels

Did you see todays main site WOD?

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups




Evil, Evil, Evil coach!
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Old 01-13-2009, 05:04 PM   #240
Helen Lawson
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Re: Helen Wheels

Good news and bad news today!

Good news: My pull-ups graduated from the green band to the blue band! Yeah! 3 weeks ahead of schedule! Maybe I will get my first real pull-up by my 40th birthday on March 15th!

Bad news: I gained 5 lbs and 1.5% BF since September! I think it has something to do with all the wine and ice cream! I love my wine and ice cream! So, no more wine except for special occasions (dinner out) and only one large spoon of ice cream every night instead of 4 scoops! I figure that will cut at least 400 calories per day out of my diet. I should have the 5 lbs gone by my birthday too! But....i want my wine and ice cream back!

Todays WOD:
Dynamic Warm-up

Squats:
Squat Warm-up
Back Squat work sets: 4 sets of 5 @ 45 lbs
Front Squat: 1 set of 5 @ 30 lbs

Press
Press Warm-up
3 sets of 5 at 45 lbs

Then, Metcon in 12 minutes:
40 lb Hang Power Clean & 70 lb assisted dips:
12 Cleans
20 Dips
9 Cleans
15 Dips
6 Cleans
10 Dips
3 Cleans
5 Dips

Overall i feel pretty good about the day. My pull-ups are better, i can lose the weight i gained (which will make pull-ups easier) the squat was better ( i had a hard time at first getting low enough, but worked it out), my client tonight left happy -- so all in all it was a good day.
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