gymgirl's workout journal - Page 103

ajarvis · 28-May-07, 03:08 PM

Great job!!

**gymgirl** · 28-May-07, 05:23 PM

Thanks JDR and Amanda!

Monday, May 28, 2007

cardio:
3 mile interval run on treadmill
800m run
400m work/400m recovery
7.8/6.5
7.9/6.5
8.0/6.5
8.1/6.5
8.2/6.5

stretching & warm-up:
foam rolling and stretching
Burgener WUx3
OHS with light bar x10
BW pull-ups x5
OHS: 45x10

workout:

Complete as many rounds in twenty minutes as you can of:
50 pound Weighted pull-ups, 5 reps (sub. 15#)
Bodyweight overhead squat, 5 reps (sub. 55#)

Scale as needed.

10 rounds + 5 OHS.

comments:
accidently did this WOD backwards, did OHS first and weighted PU second. OHS were pretty easy, probably could have gone heavier. Weighted PU were just right as I am still sore from doing PU the past 2 days.

food:
yesterday i ate 2500 cals! I didn't even havea cheat day I was just THAT hungry. I'd eat a meal then be starving in 20 min. The good news is last night was the first night I didn't wake up in the middle of the night to eat, AND i got 9 hours of sleep! I'mhungry again today, but hopefully my cals will be lower. I'm pretty wiped out and will spend the reminder of the day on the couch watching the lost finale and re-runs of Run's house.

**minime** · 28-May-07, 06:00 PM

great job on the sub ten tshirt gymgirl! Also great job on the WODS the past couple days!

its amazing that you put up such great DL numbers AFTER a three mile run AND a WOD! You are a 'freak of nature' lol.

I had a peek at your food and i see the b&j and now i want icecream. Mmm. Actually i ate ice cream several times over the weekend, summer is time of ice cream and beer

**gymgirl** · 29-May-07, 09:41 PM

thanks minime! my numbers were down quite a bit from my PR and I think it's because I have not deadlifted since my last CFT. I have been so busy and neglecting my 5x5, 4x8 days. I need to get back to that.

I could not stop eating this weekend, and ben and jerrys has become my weekend staple! lol summer definitely makes me want to eat more ice cream. I accidently entered my food in on backwards days, as it was past midnight one day when i entered food in and it put it on the next day. It looks like you had a lot of great food over your weekend, good for you. It's not fair that you get to stay so small too!

Tuesday, May 29, 2007

rest day

worked out on Sunday which is my normal rest day so I could take today off and pick up bf from the airport. finally 2 1/2 weeks later he has returned. He was awake long enough to stop by whole foods and we made it through 1.5 episodes of the office and he went to bed. Nothing feels better after a long flight then some food and your own bed.

I'm proud of myself I only slept with the TV and lights on about 3/4 of the time which is better then the entire time! There was a murder in our building 2 doors down from our place almost 2 years ago, and now I get a little paranoid. We live in a very secure building and have rent-a-cops who patrol the grounds and garage. The murderer was a friend of the victim and was let in...but still he left the building early in the morning about the time I go to work...I'm so glad didn't run into him in the elevator, as he took the victims car (who parked a stall down from me). Anyway, I'm hoping to get some good sleep tonight, now that I've got bf next to me again.

**minime** · 30-May-07, 10:51 AM

mmm I have at the moment Fat Free frozen yogurt : caramel praline crunch. Its so good! Ice cream with chunks of stuff in it is the best. I think you have great willpower to just eat 1/4 of a tub of B&J I cannot buy that stuff as I will eat the whole tub!

i'm glad you have BF back again! you must have been so lonely the last couple of weeks.

Yeah I'm getting back into the 5x5 4x8 3x12 too... when i didnt have structure to my lifting workouts i lost strength, especially on squats.

**gymgirl** · 30-May-07, 04:26 PM

hey minime! yeah i'm very glad to have bf back! I did get lonley at times, but not as bad as I expected. I was only bad when I knew he was out drinking with his contractors until 6am there. They are females, and eventhough I have nothing to worry about I don't like other women whom I do not know spending QT in a beautiful location with my MAN! haha. I ended up keeping pretty busy though. I don't know how you spent months apart from your bf when you were in Ireland. I'd go crazy.

oh I'm totally with you on the ice cream with chunks! I don't like ice cream that has nothing in it..give me the chunks! I think the reason I only eat 1/4 of the pint is because I don't have much of a sweet tooth, I just like a little taste. If I have too much I feel sick.

I know I should do a strength day today but am so tired...I'm gonna have to save it for tomorrow.

**gymgirl** · 30-May-07, 08:47 PM

Wednesday, May 30, 2007

cardio:
2 mile easy run on treadmill, 6.5-7.3

5 min rest and foam roll

workout:

Three rounds for time of:
Row 500 meters (sub 400m run)
50 Wall Ball shots (12# ball)

Post time to comments.

If you don't have access to a C2 Rower, substitute 400 meter runs

time: 14:49

cooldown:
10 min on my back trying to breath properly. light stretching

comments:
I think between the heat and cottonwood in the air I'm having trouble breathing today. all this white crap floating around can't be good for the lungs. 2 mile jog was much harder then it should have been, and I couldn't push myself as usual on todays WOD. wall balls were brutal most sets 15/10/10/8/7. runs only at 8.0 last run 8.3. I have preTOTM exhaustion or something, been sleeping adequetly but still tired. Fell asleep at my desk at work today. Luckily I was set up so it looked like I was working hard on a spreadsheet and I had my head on my hand.

food:

carbs: 201g 33%
protein: 201g 39%
fat: 62g 27%

total cals: 2060

**gymgirl** · 31-May-07, 10:30 PM

Thursday, May 31, 2007

warm-up:
CFWUx2 (- pullups, dips + hanging leg raise, pushups)
Burgener WUx3

Deadlift WU: 135x10
clean & jerk WU: 45x5

5x5 workout:

deadlift: 145x5, 160x5, 170x5, 170x5, 170x5

supersets:
clean & jerk: 65x5, 65x5, 65x5, 75x5, 75x5
BOR: 65x5, 65x5, 65x5, 75x5, 75x5

comments:
exhaused and weak overall. It's been in the mid 80's and the gym is super hot. Just wasn't feeling it at all today, I'm glad tomorrow is a rest day. I wanted to go to the inagural workout at the new CFN tomorrow but I need a day off.

food:

carbs: 201g 34%
protein: 197g 40%
fat: 57g 26%

total cals: 2001

woke up twice last night to eat, had 1/2 a zone bar and almonds. I also didn't have my second shake right before bed. Will do that again tonight and see if I sleep the whole night. I'm really getting tired of this!

tim_mcf · 31-May-07, 10:55 PM

Personally, I think you should up your calories about 500 a day.

**gymgirl** · 31-May-07, 11:04 PM

really? 2500 calories?!? I did that once last weekend, and guess what I slept through the night! lol I thought going from 1800 to 2000 like I have been doing the past 3 weeks or so would make a difference..guess not. alright, I'll move up a little at a time so I don't put on any fat. I have to say I am nervous about jumping right to 2500, but you are probably right.
It's just weird to me that this appetite thing came out of the blue. I've been crossfitting and training this way for 14 months now, and just these past few months my appetite has been out of control.

tim_mcf · 31-May-07, 11:32 PM

Well, maybe 2200 then. Your pics still show impressive abs, I really don't think you need to be concerned about getting fat. If you're getting heavier, it's all muscle.

**gymgirl** · 31-May-07, 11:46 PM

Thanks Tim. I'll try that. You know I've been meaning to mention, I weighed myself at the gym the other day (it was late in the day and I also had just lifted) but I weighed 116! I don't think that is correct, but lately my home scale has been reading 108-111. These also have been taken later in the day, I need to weigh myself in the morning. I seem to forget as I am always rushing (and 1/2 asleep) so I am not late for work! I do think I have put on a couple of lbs. maybe 108-109 now, but surprisngly my pants still fit in the waist, the only tight spot is butt and quads and I feel firmer then ever...so weird. I've also noticed I am wider in the shoulders...to my surprise I am actually ok with this...the weight gain to be more specific.

**Lady C** · 01-Jun-07, 08:56 AM

I'm with Tim - If 2500 scares you, do 2300. I think you are not feeding the machine late in the day when your engines are reved. Eat more throughout the day and see if you can sleep all night.

And I've not heard of a sore shoulder for weeks now.

**minime** · 01-Jun-07, 10:42 AM

Great workouts gymgirl... jeez 170x5 for deadlifts is a weak day? Have i mentioned lately that i hate you?

That is so great that your pants still fit in the waist that means all of your gain is muscle! Also I would weigh first thing in the morning as evening weights are just not reliable due to food eaten etc.

i like the rowing/wallball workout but wallball in my gym seems impossible..its weird its like, theres no place to throw the ball as there are either mirrors everywhere or round pillars?! i tried throwing one the last time to a peice of wall i found and it made the loudest thud! the wall must have been really thin or something.

Anyway great job overall! I agree if you are waking up in the middle of the night to eat you cannot be eating enough to fuel your body and your awesome workouts.

**gymgirl** · 02-Jun-07, 01:15 PM

Quote:

Originally Posted by Lady C

I'm with Tim - If 2500 scares you, do 2300. I think you are not feeding the machine late in the day when your engines are reved. Eat more throughout the day and see if you can sleep all night.

And I've not heard of a sore shoulder for weeks now.

Thanks Lady C, I think you are right. I normally eat a pretty filling breakfast and can last 3 hours on it, then the hunger starts. I try to pace myself at work and am usually pretty hungry between 9-2. I work out at 3pm and have my PWO shake, then dinner 1 hour following, then snack again when I crawl into bed. I've been letting myself be a bit hungry during the day so I can save my calories for nighttime, but that too dosen't seem to be working. Last night I only got up twice to eat AND i had my shake in bed and was completely full when I fell asleep. I sleep 4 hours just fine then the hunger pains start. then i sleep maybe 2 more hours, eat then 2 hours eat...etc. I'll see about doing 2200-2300 next week and see if that helps. Yesterday was also a high carb day (cheat meals pasta, bread, froyo etc) I haven't logged it all yet. oh and yes shoulder is much much better! Once I switched my grip on that retarded pull-up station at the gym it made all the difference. NO parellel grip when doing kipping pull-ups! Also the trigger point stuff really helped.

Hi, minime and Thanks! BTW I hate you too! I wish I could eat 2000k and not only NOT gain weight, but lose weight!

I definitely need to weigh myself first thing in the morning but it is right before TOTM and I feel a bit bloated, so I will wait until that garbage is over and done with and then will try to remember to weigh in.

weird about the wall sounds at your gym! you might want to try doing them on the pillars. That is where I have to do them at my gym because everywhere else will mark up the walls...you just have to be a bit more accurate with your aim!