gymgirl's workout journal

That's a great time for a 3 mile run gymgirl. That interval workout you have been doing has been effective. That's a 7:33/mile pace. Next stop: 21 flat.

Good luck with the competition. You are competitive so it's just a matter of doing what comes natural. Tackle no differently than a tough CrossFit WOD.

[tim_mcf]

Good luck tomorrow!

[Eric_B]

Congratulations on your certification!!!!: That's awesome news. I'm probably gonna set a date for my test pretty soon.

Congats also from me gymgirl. I missed your post until Eric posted his congrats. I think that is great!

So let's get some business cards made. I can imagine what those cards would look like. Multi-colored glossy ones, with an action photo of you and some nice type, maybe with the monikor of "gymgirl".

I think you should start with a market of the "rich ladies" who have their home gyms but lack motivation. You go to their place and deliver your PT there. I have a young woman client who is a PT and she has a bundle of these clients. You put together a training program for them, collect some un-front money, then deliver your goods. They've got the money but lack the motivation. That is where you come in. I don't know your market, but $50-75 per hour is probably the starter range until you build up some clients, then we go for the gold.

Let me know if you need some business counsel.

[CF-OC_gal]

Congratulations on your certification gymgirl. Do I smell a career change coming on?

[gymgirl]

Thanks you guys! Eric you are going to do so well on your exam!

Pierini, funny because that is one of the routes I have been considering. Finding the rich housewives who have the equipment but lack motivation! Just like you said. I've also considered doing the gym thing. I'm looking for a gym where I can be an independant contractor and pay the gym a percentage of my rate rather then work for a gym and have to train when they want and with the methods they want. I may have to suck it up for a while and take the latter route to get some more experience under my belt. i haven't worked at a gym training clients in 7 years now. Pierini it's good to hear you know people who actually do this and that it can be done. My parents are a bit skeptical. They like the idea of me having a 'real job' with steady income, benefits etc. I've spent a lot of time trying to explain to them this can be done.I'm surprised they don't see that as they are both fitness freaks themselves. Anyway, once I get some clients (and a house) I would like to outfit my garage and train people there.

I love the business card idea! I will definitely be taking you up on your offer for some business council! First of all if I train independantly I need to get liabilty insurance, and maybe a business licence? I've got a lot to think about now that the studying is over.

thanks Brat. Yes hopefully by the end of the year. I decided last december I was not going to spend another holiday season working 6-7 days per week with all the holiday parties and February I decided to order my books. Let's hope I can get my act together in the next 6 months. This will also work much better with castings and such.

p.s. pierini, I think you are right, those intervals are helping my overall running. Surprisngly that 3 mile run wasn't so tough. I'm surprised that when I run on the treadmill I cannot run 3 miles without stopping and running outside I ran faster and didn't need to stop.Kinda weird.

anyway, i'm off to CFN...too bad I'm not feeling well. augh! ohwell.

[gymgirl]

OMG 2.5 hours later and I am still FRIED. My lungs still burn, my entire body hurts. I'll give ya'll the run down.

Sunday, May 20, 2007

CrossFit Championships

I arrived at 9:45 got checked in, got my t-shirt and met a few crossfitters. Groups came from CrossFit Rainer (about 30 min south of seattle) another crossfit south of here and people from CrossFit Portland Oregon! Most of the CFN people were judges at each station. It was kinda like a gymnastics meet,everyone gathered with there teams. And here I am not knowing anyone! It was insane. Each crossfit got together doing their warm-ups, some people were really taking this seriously! I found this guy who is opening CF northwest. He works with my old old trainer. Then my old old trainer showed up to watch the competition..

format:
Dave gathered everyone around and explained the format. We each had score cards and were asked to partner up. I partnered with CFNW guy. Your partner counted your reps at each station and kept score then you do the same for yoru partner. The listed our order on the boards 2 people would start then about 4 min later the next group of 2 would start. I was the 10th group and my partner was in the 14th group. It was a very cool environement watching somany people push to the max, everyone cheering each other on.
Here's how it went:

Farmer's Walk: 200 feet total

Men
39kg per hand (30 seconds off time for each 50')
32kg per hand (20 seconds off timefor each 50')

Women:
24kg per hand (30 seconds off time for each 50')
16kg per hand (20 seconds off time for each 50')

START CLOCK

Wall Ball: 50 reps
men: 20#
women: 12#
(if scaling or accommodation is needed 1 min is added to your time)

(1) Leg Raise into (1) pull-up: 25 reps
(if scaling or accomodation is needed 2min added to time)

KettleBell Deadlift: 50 reps
men: 24kg
women: 16kg

Push Press: 50 reps
men: 75#
women: 55#
(if scaling or accomodation is needed 1 min added to time)

row: 500m

STOP CLOCK

Immediately go to bean bag toss
6 bean bag toss attemps for each bag that makes it through the hole 10 seconds removed from your overall time.

Results:
13:12 I didnt scale anything so I was very happy with that. Each station had 2 judges watching form and if your wall ball wasn't above target the rep didn't count. If yoru toes didn't tough the bar or your chin wasn't above the bar the leg raise/pull-ups didn't count. The wall balls took sooooooooo long the target was really high and I probably wasted 5 min on wall balls alone. The leg raise pull-up was pretty easy for me, got the first 10 unbroken then broke it down to sets of 5. KB deadlift easy, 25/25, push press SOOOOOOOOOOOOOOOOOOOO hard. did 10 thenbroke everything into sets of 5. If you didn't lock out it didn't count. I smacked myself in themouth on the way up got a bloody lip and thought i chipped my teeth. The judge at that station didn't want totell me I was bleeding because she didn't want me to stop. thenmy row sucked too. I was so unbelievably exhaused after this workout. This was much tougher then a lot of the WOD's I have done. It looks sooooooooooooooo much easier on paper. I missed everyone of my beanbag tosses and collapsed on the floor and made a pretty sweat angel.

I was in 1st place for the women until the judges went. One of them told me later that they were going back and forth and the girl who won decided to scale the workout and take the penelties so she could save energy and go faster. I guess if it is all about winning that was the smart decision. I'll take my 3rd place and be happy I completed the workout as rx'd! I think the girl that won did hanging knee raises and jumping pull-ups, but was able to go a lot faster. Anyway I was happy to take 3rd in the women's group I thought for sure I was going to be last the way these people were warming up and all serious! I think there were about 40-50 total competitors and 1/2 women. I'm very happy with my results and I am super tired! We didn't get out of there until 1:30. After everyone competed they handed out awards and brought out food. Fun times, I'm glad I competed. My old trainer took some pictures so I will post them when he sends them to me.

oh I also met this couple who post their times on the CF main page. Kinda funny as this guy comes up and asks if I'm nadia. They've never seen a picture of me, but his wife guessed it was me because I wasn't with any of the 'teams' and they knew I worked out on my own for the most part. It was fun to meet them as I always see their posts and it's nice to put a face to a screen name.

I'm going to lie down and watch TV. I think I might call in sick tomorrow I feel so beat. my chin and lip hurt too. glad i didn't chip a tooth.

[tim_mcf]

That is so awesome. Damn, you're cool, girl!

It looks sooooooooooooooo much easier on paper.

Must have been death, then, because that looks really friggin hard.

I smacked myself in themouth on the way up got a bloody lip and thought i chipped my teeth. The judge at that station didn't want totell me I was bleeding because she didn't want me to stop.

That's awesome on your part and on the judge's part - I love the fact you're so hardcore!

I'm going to lie down and watch TV. I think I might call in sick tomorrow I feel so beat.

Lol. You deserve a rest! (And a big fat steak. And a beer!)

Great work, thanks for sharing!

[The Flash]

I chipped a tooth when I was younger and it's no fun lol. On the bright side, that's also how I lost my buckteeth. They had to shave the other one down to match the chipped one.

Great job gymgirl! I'm guessing the girl who took first has been to one of these before and knows how to play the game. Anway, completing the workout is prize enough and the fact that you came in 3rd is an added bonus. It will also give you that extra motivation for the next games to work a little harder (like that's even possible with you ) and finish first next time!

Congrats and can't wait to see the pics! :

[minime]

wow gymgirl!!! I'm with tim, that does NOT look easy on paper!! I am getting tired just looking at it....

Great job, third place is great and they should have add more than two minutes for a sub of knee raises and jumping pullups!

[CF-OC_gal]

Excellent showing GG! Congrats!

I have also smacked my chin on a pushpress while demonstrating it! I ended up biting my cheek and tasting blood all workout. All Pierre had to say was "I guess you won't be forgetting to get your head out of the way a second time."

We regularly get told to think about how we break up our sets during long WODs before we get started. They really emphasize maximizing efficient use of time while they yell at us to hurry up and finish !

[JDR3]

Gymgirl, you did it right! If you can do rx you do rx.
The other girl or girls knew they couldn't beat your time straight up!
You would not have felt good if you won subbing just because someone put down a great time doing as rx'd, you just don't work that way!

You're a studette, awesome job!!!!!!!!!!
You are the real deal!

[trainerty]

Impressive as always. On another note, I think it is wise to get your hands wet using your training skills at a corporate type gym (ymca, golds world etc.)
When you do it, go all the way in it without reserving (no part time training gig). I have yet to see a successful trainer who does the part time bit.

[gymgirl]

thanks everyone! I am definitely very please with 3rd place and my preformance. I don't think I would change anything. I honestly thought I would come in at the bottom of the girls group.

Originally Posted by JDR3

Gymgirl, you did it right! If you can do rx you do rx.
The other girl or girls knew they couldn't beat your time straight up!
You would not have felt good if you won subbing just because someone put down a great time doing as rx'd, you just don't work that way!

You're a studette, awesome job!!!!!!!!!!
You are the real deal!

You are 100% right JDR. I was telling my friend (who I am getting into CF) that I would have never even thought of subbing just to get my time down. And The Flash, yep she's done this before, she's actually a peresonal trainer at CF.

Tim, the judge was super nice I'm glad she didn't want to frighten me. I did stop for a second to make sure all my teeth were in tact! My partner ended up doing the same thing so we both had bloody lips! The inside of my lip has teeth marks from where i bit in.

Ty, thanks for the info, but why no PT training? I don't want to work the crazy hours that full time trainers have, atleast not for the little $ you make at corporate gyms. I'd like to find some sort of PT job that I can do from home and train PT in the mornings. I don't want my own workouts to suffer. The trainers at my gym said training full time is extreamly tough so most of them do it PT and are able to make enough money that way. My old trainer who was full time would work 5:30am-10:30 then break then come back at 3 or 4 and sometimes train until 10pm. That is way too much for me. I'm looking at a couple of gyms now, but gotta figure out how to market myself as I have not worked in a gym in 8 or so years.

Monday, May 21, 2007

rest day.

body was fried from 6 days of training last week. I also have some sort of stomach bug stayed home from work

Tuesday, May 22, 2007

rest day

still not feeling well. been waking up at 2:30am, 3:30am, 4:30am, 5:30am and 6:30am to EAT. This really sucks. I don't know what is going on. Yesterday and early today I was feeling nausous and nothing sounded appetizing yet I was STARVING. I would eat then 10min later my tummy would ache as though i was hungry again but nothing sounded good. I couldn't even nap or sleep because everytimei laid down my stomace ached. Starting to feel better now, but still super hungry and have been over 2000cals the past few days.

I've even upped my fat quite a bit...I'mreally puzzled. tonight i will try drinking a protein shake right before bed tosee if that helps. I really need a good nights sleep.

[gymgirl]

oh also, I miss bf. He emailed me last night like 4am France (the party he was planning was last night) time telling me he was chatting with Adrien Grenier from Entorage. augh! I need to go next year! He also had to tell Martin Scorsese that he could not bring an additional guest. haha. Anyway glad he was chatting with famous guys not women!