gymgirl's workout journal

[gymgirl]

Tim, Pierini, Brat...thanks!

P you are right about that 1st KB deadlift photo! I felt like I was pushing out a baby! The funniest part is I know exactly when that second KB DL picture was taken...the one with the look...I remember that point exactly and I was thinking "OMG why the hell am I putting myself through this?!" It definitely is a familiar face to many I am sure! I honestly didn't even notice the photographer during the rest of the workout. It's funny to look now and see all these people in the background, and doing push press when I was...I didn't even know they were there at the time.

Thanks you two regarding your comments on the PT thing. I think eventually self-employment will be the route I take. This week I am realxing a bit and feeling things out. Brat, you know I have heard what you said many times before. My problem is I don't have a long attention span or something. I can't think of 1 think I could do for 16 hours everyday. Even one of my favorite activities (being lazy watching TV and reading magazines) would bore be a bit day after day for 16 hours! I like to mix things up, always have. Just different in that way. Trust me I wish I could find something I love to do all the time. I really respect you and Pierini and do appreciate everything you both have to say....I'm just kinda rambling and figuring things out.

Speaking of training...the owner at my gym today asked if I passed my test. They've been asking me for 3 years now to become a trainer. I told him yes and that the athletic director said I am free to come shadown etc. The owner said to me 'what? shadow? You'd be teaching THEM a thing or two". kinda funny and a bit sad that he has that low of an opinion of his trainers. then we actually had a pretty decent discussion on my training style (meaning my workouts) verses his. It's the first time he didn't slam my workouts and or Crossfit for once!

[gymgirl]

Thursday, May 24, 2007

warm-up:
CFWUx2- pull-ups/dips
Burgener WUx3
handstand holds

workout:

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

28 rounds (PR by 2 rounds)

cooldown:
5 min on my back making sweat angles while 2 of the regular guys came by to comment "wow you're slacking today" then laughing as they had just watched my 20 min WOD.

comments:
I was exhaused today, only got 6.5 hours of sleep as I tossed and turned in bed from 8:30pm-10:30pm, and kept having to eat. I didn't think I could hit 20 rounds again today. Last time 10/25/06 I was just getting tendonitis and hit my PR of 26 rounds. After that shoulders got really bad so I haven't done a Cindy since. I honestly don't know how I was able to improve, but I'll take it. Here's how it went

10 rounds in 6:20
15 rounds in 10:15

did nicole BW squats. actually felt like ROM was better then last time.

Food:

carbs: 202g 37%
protein:151g 34%
fat: 55g 29%

total cals: 1851

I'm sure I will eat more! Gotta save some cals for the middle of the night! So I noticed when I took two days off the first day I was up starving but had worked out the day before. The second day I slept soundly and woke up once I think. Then last night after my first day back, woke up to eat again. I definitely think this correlated with my training.

P.S. JDR- I saw the shirt nicole wore! i had to pause it on the video to see what exactly was on the back! Man I love it! The guy that owns Hyperfit sent me a myspace friend request awhile back.Maybe I should message him and ask how I can buy oneof those!
speaking of shirts which new CF shirt did you end up ordering? I can't decide on what color I want.

oh I also put my B.A degree to great use today as I was asked to take my bosses dog out for a piss walk. I got teased by all that thought her having me do that was way out of line. My friend even said 'that's like some crap out of The Devil Wears Prada!" Maybe I should add dog walker to my resume. that along with desk cleaner, and chauffer.

[JDR3]

Ya, that's a great shirt!

I ordered the blue 3-2-1 GO

28 rds........................you're killing me, that just sick!

[minime]

great photos gymgirl!! your abs look awesome and i too love the KB pics the best, they are so 'real'. and wow that is a high wallball target!!

Great job on cindy! 28 rounds! wow!

Oh and i know what you mean, i cant imagine doing anything day in day out and actually enjoying it. I'd like to have a few jobs i sorta like and move between them haha

Hi gymgirl,

What can I say other than AWESOME on the WOD.

I agree with Brat. You'll find your true calling when you are foaming from the mouth and become totally immersed in your work. It's the same pedal to the metal intensity as your favorite training WOD. While the newbie zeal may subside after the first couple of years, it still will be stronger than anything you felt being imprisoned in a "dilbert cubicle".

[tim_mcf]

28 rounds. Holy crap. Did you have a crowd sitting and watching? That would be a spectacle.

Of course, you might have had an audience but would never know it.

[gymgirl]

Thanks Pierini, JDR, Minime and Tim!

Originally Posted by tim_mcf

28 rounds. Holy crap. Did you have a crowd sitting and watching? That would be a spectacle.

Of course, you might have had an audience but would never know it.

I have no idea if I had an audience, I was completely in my zone. I'm guessing a few people noticed because they came up afterwards to tell me I wasn't working hard enough... On workouts like these I don't see anyone at all! Kinda like the CF championships, I'm looking at those pictures thinking wow I don't remember those dudes push pressing next to me, or jeff rowing next to me. I was in the zone.

You know what 28 rounds of cindy gets you? an email from AFT (2:19 min fran guy)! That was pretty cool.

I'm getting one of my gym friends into CF. He works out in the morning and emails me after every workout to say how people stare at him. haha. I told him it only gets worse the more intense he gets with the WOD's.

p.s. minime, glad i am not alone in the wanting 3-4 jobs to do a few hours of each a week. lol that would be perfect!

Happy Friday! can't wait for the long weekend!

[gymgirl]

Friday, May 25, 2007

rest day

sore from cindy. went out with a friend of mine, started as his place with a glass of wine, then off to this great tiny little bar attached to a french bistro. Apperently the bar was named one of the best places to get a mixed drink in Esquire magazine. My friend is friends with the bartender who is quite the 'mix-oligist' I had to stray from my ususal beer or wine and let him come up with something tasty for me. He asked me what flavors i liked and made me some sort of drink with champaine, rum and pear. It evenhad a rum soaked pear inthe glass. My friend ended up with some sort of drink that was patron, fresh shaved ginger and something else. this bartender was amazing, you couldnt even taste the alcohol and it was not sweet like most mixed drinks. Got home much later thenI would have liked though.

Saturday, May 26, 2007

CFN class, 8am

warm-up:
squats
windmills
KB swings

Dave told us a guy was driving up from Lacey (about 1 hour south) to try to go for a sub-10 shirt. CFN has a sub-10 club and if you complete any of the workouts listed: Jackie, Helen, Nancy, Angie or Christine in under 10 min you win a shirt. http://www.crossfitnorth.com/sub-ten_club.htm
I was thinking DAMN i really wish I didn't drink last night and I wish I had gotten more then 5 hours of sleep and I wishI wasn't so sore from Cindy because I really want to be in the sub-10 club too!

workout:

Helen

3 rounds of:

400m run
21 kettlebell swings, 16kg
12 pull-ups

time: 9:27

comments:
Hooray! I earned my sub-10 t-shirt! I was off of my PR (8:42) but I also went from a 25#db for the swings to a 16kg (35#) swing. My runs were BRUTAL and soooooo slow, I almost had to walk. My legs are still very sore from Cindy and I was completely worn out from last night. KB swings and pull-ups were pretty easy, and unbroken. Dave said I was the first girl to get a sub-10 on Helen. I laid on the floor for a good 10 min after that. The guy who showed up to earn his shirt completed in 8:44!!! He was soooooo fast on the run. i think the next guy just missed sub 10 and was at 10:44 or something, but he also rowed so that is probably harder since you do so much pulling.

I'm gonna nap now. Have a great weekend ya'll!

oh and for 'taking it easy' this week with training, I sure am SORE.

[Lady C]

Way to go on sub-10 Helen.

Well . . . it looks to me that sub-10 Helen is easy (ha! ha!). Most on the list can do sub-10 Helens. I would strive for sub-10 Nancy or Angie!!

[gymgirl]

You know I was thinking, now what's next? I don't think sub 10 nancy or angie will be happening too soon, but jackie and christine are possibilities!

Lady C or anyone else if you guys see this. I am headed to costco today and want to get some vitamins. What od you suggest? Multi-vitamin for sure. what about calcium, fish-oil? Anything else? THANKS!

[Lady C]

I use Costco brand multi-vitamin and multi-mineral with iron formula. I also buy Costco brand calcium. I eat enough fish and flax that I don't add more fish-oils. But that is me.

Try the Frozen Atlantic Salmon (Kirkland brand). These are individually packaged and soooo easy to make any flavor desired. We also buy the fresh (individually packaged) skinless chicken breasts. Freeze them and thaw as needed.

[JDR3]

Gymgirl, great job on the sub 10 Helen!!!
I think Jackie is a done deal for you. Hey what is Christine, I don't remember and didn't see but I'll look again.
Also, got my 3 2 1 go shirt yesterday so gave it a real good workout today.
Wish I would of had my camera with me, after Nancy made a sweat angel and left a perfect logo!

[gymgirl]

Thanks JDR! I don't know about Jackie, I've only rowed 3 times and my rowing REALLY sucks. And Thrusters are a very weak exercise for me. I'll definitely give it my best when it comes up at CFN. oh and Christine is:
3 rounds:
500M row
12 bodyweight deadlifts
21 box jumps at 24 inches

I did this at my first 1:1 session with Dave at CFN, I scored 11:20 something. It was almost my first time rowing. I think with after some practice I could nail that one. I think my first Helen was 17 min or so, so if I can shave 8 min off that time I think with some practice I can shave a min or two off Christine.

Very cool about your 3.2.1 go shirt arriving! I think I am going to get the blue as well. I'm glad you broke in your new shirt properly! Such a bummer you didn't have your camera, I would have loved to see that crossfit sweat angel! I am bummed they took the other shirts down I still never purchased the "mess you up" shirt. I loved that one.

Lady C, thanks for the vitamin advice. I ended up getting the centrum for women 1 a day multi at costco. It also had 100% calcium I believe and I eat yogurt and drink milk daily so I think I am all good. My mom also said I eat enough fish and shouldn't worry about fish oil right now too.

I'll grab the salmon next time, we were doing shopping and dinner so I didn't have anyplace to keep the frozen items cold. Thanks for the tip though! I love me some fish!

[gymgirl]

Sunday, May 27, 2007

cardio:
3 mile interval run on treadmill
800m warm-up
400m work/400m recovery
7.8/6.5
7.9/6.5
8.0/6.5
8.3/6.5
9.0/6.5

stretching and warm-up:
foam rolling
BW squats
OHS with light bar
Burgener WUx2

Bench Press WU: 45x10, 55x6, 65x5

workout:
Needed to make up past couple WOD's

"Lynne"

Five rounds for max reps of:
Body weight bench press (sub 75#)
Pull-ups

10/13
8/10
9/10
12/10
9/7

Deadlift WU: 95x19, 135x5, 155x5

Deadlift:
1-1-1-1-1-1-1

175-185-190-200-205-200-195

comments: Deadlift really sucked today. 25# down from DL PR. Happy with Lynne and run. Resting for the remainder of the day.

[JDR3]

Great job on Cardio and Lynne!
Runs are looking great.

DL's look good too, I have to believe that the 3 mile run
took some away from the DL's!