gymgirl's workout journal

[gymgirl]

Friday, June 1, 2007

rest day

Food:

carbs: 316g 46%
protein: 185g 30%
fat: 68g 25%

total cals: 2567

cheat day with ravioli, bread, cheese...holy cow. still woke up 2 times hungry in the middle of the night. ate zonebar and almonds.

Saturday, June 2, 2007

8am at CrossFit Seattle

CrossFit North is now done, CrossFit seattle http://www.crossfitseattle.com/ is owned by Dave and Nick went to start his own gym.

the gym is still not done, but they've got some stuff in there. We ended up taking KB's to the park to do our workout.

workout:

4 block farmers walk uphill to park with KB's (1) 12kg, (1) 16kg

10-9-8-7-6-5-4-3-2-1 reps of:

KB swings, 16kg
100m sprint
bleacher push-ups (i did feet on bleachers like HSPU)
100m sprint

time: 10:30

4 block farmers walk downhill back to gym with KB's (1) 12kg, (1) 16kg

comments:
dave let everyone pick what type of push-ups they wanted to do. You could do regular in the dirt, or decline or whatever on the bleachers. I did pretty much assisted HSPU with toes on bleachers. My head was covered in dirt after touching my head to the ground each time. it was really fun workout. I loved being outside in the park. On our walk over there I was in the back and this guy walking down the street saw this group of 10 people carrying KB's and he comes up to me asking what are those? is that weight? do you walk this route everyday? lol I asked him to join us but he was on his way to work. People actually came out on the balconies to see what was going on as this group walked by. It was pretty funny. We even had an audience at the park, best advertizing ever.

[JDR3]

Great job on your recent workouts!!
Times and weights look good.

[lyra]

Hey Gymgirl!

Having trouble sleeping. Came on this site and thought I would take a peek at your journal. Your weights are amazing! A real inspiration :

~Nicole

[gymgirl]

Thanks JDR and Lyra!

well here's my food:

Saturday, June 2, 2007

CF class in the morning
Once nice thing about bf's job is that he gets a lot of gift cards to nice resturants. He got one to one of the Tom Douglas resturants that i love so we used it up on Saturday. We got a bottle of our favorite italian wine, and I had steamed halibut over goat cheese filled gnocchi, and some brocollini. b/f had chicken with mashed potatoes and asparagus (i had a few bites of the potatoes they were yummy!) for dessert I had a piece of chocolate toffee and b/f ordered cocconut cream pie and I ate some of that too...delish!

carbs: 292g 41%
protein: 219g 34%
fat: 73g 25%

total cals: 2624

woke up twice to eat. ate zone bar

Sunday, June 3, 2007

rest day.

did some push-ups and sit-ups

carbs: 208g 33%
protein: 185g 35%
fat: 73g 31%

total cals: 2168

high for a rest day, but I was super hungry. only woke up 1 time last night (actually early this morning 4:45am) and ate the last 1/2 of my zone bar.

[gymgirl]

Monday, June 4, 2007

forgot to mention how sore my legs have been the past few days. The only thing it can be from is those 100m sprints. Who would have thought my quads and hammys would be feeling it so much!

Cardio:
3 mile interval run
800m warm-up
400m 7.8, 400m 6.5
400m 7.9, 400m 6.5
400m 8.0, 400m 6.5
400m 8.1, 400m 6.5
400m 8.2, 400m 6.5

stretching & warm-up:
static and SMR stretching

Burnger WUx2

workout:

Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target (sub 12# ball)
30 Pull-ups

time: 19:53

comments:
ripped both of my hands open on pull-ups. It sure hurt to shower and wash my hands tonight. that WOD sucked 150 pull-ups and 125 wall balls is a lot! the run was also hard today as my legs are still sore from saturday.

food:

carbs: 195g 33%
protein: 179g 38%
fat: 62g 29%

total cals: 2005

[JDR3]

Great job on that wod!! The video was good

I will probably do it tomorrow, but will do jumping pullups, or be there all night!

On high rep pullup days have you considered wearing gloves?
I have decent callus's on my hands but since I(we) do pullups almost
every day I wear them so the next day won't suck. Just my thoughts.

[minime]

great job on that WOD gymgirl! 150 pullups sounds like hell. that workout would take me an hour even with jumping pullups!

sounds like you had a yummy cheat meal this weekend!

[ajarvis]

Great job on the WOD! :

[gymgirl]

thanks JDR, minime and amanda! JDR I probably should wear gloves, but I can't feel the bar! I know it sounds crazy...maybe I'll try it for high rep pull-up days. I think the main reason I ripped was I did pull-ups on the smith bar and those grooves got my hands REALLY torn up.

Tuesday, June 5, 2007

warm-up:
CFWUx2 - pullups/dips sub haning leg raise for sit-ups
Burgener WUx3

power cleans: 45x5
hang power clean: 45x5
squat clean: 45x5
pressing snatch balance: 45x5
power snatch: 45x5
snatch: 45x10 (practice)

workout:

Snatch 1-1-1-1-1-1-1 reps

45-50-55-60(fail) landed on butt-60(hit)PR-55-55-55

4x8 circuit:

back squat: 95x8, 105x8, 110x8, 110x8
bench press: 75x8, 75x8, 75x8, 75x8

Food:

carbs: 194g 33%
protein: 188g 39%
fat: 60g 28%

total cals: 2008

comments:
oh my my snatch is a mess. I was all over the place today. getting the weight up is not a problem, but the catch and balance part is where it gets tricky. I was on my butt on my first 60# attempt, had a few other close calls, all balance trouble.

Ok I gotta share this. I don't mind talking to people at the gym, but this guy today annoyed the crap outta me. First of all I was doing the CFWU and a trainer there was working out, I teased him about not wearing headphones (he always does) and this dude I have never seen before says to me 'that bar belongs in the aerobics room why do you have it out here'. um ok. then I go to the other end of the gym and do the Burgener WU and he comes over and says 'now you are over here making up your own exerciese'. ok again. then I do some snatch practice with the aerobics bar and here comes the questions. What are you doing, why are you catching so low, what are you training for, why are your hands taped...it's all fine I answer then when he asked what I was training for I said nothing in particular he's like I didn't mean like your out there working the pole or something! Ok that was outta left field. He wanted to chat inbetween every set, then I had my notebook and camera on the ledge and he's says what's this your diary? 'Dear diary, today I went to the gym". ugh...ok. I tell him I am recording my workouts...and he's like "you are hard core, what are you doing with the camera are you going to take a picture of your notebook!?" WHAT? Then I tell him I am video recording my snatch so I can watch it back and correct my form. That concept blew him away. He told me he is from NY and girls there are into working out but he hasn't seen any here until he met me. That was nice, then he says, 'so are you going to go home and watch that video over and over and think about how pretty you look?" OMG is this guy for real? I told him, no I am watching my form and this is a tough lift and I need some help. He's kept going back to me watching myself over and over...seriously. Maybe I'll ask him to do a WOD next time, that oughta shut him up!

[gymgirl]

Oh and I need some major help on my snatch. it is very sloppy and I can't seem to get the bar up fast enough, I feel and look rather slow. maybe i am not jumping enough. I also haven't done snatches in quite some time.

The first video is a 55# snatch, and second attempt in the first video is 55# hang snatch.

Second video a couple more attemps at the end of my workout at the 55# weight again. I'm not tight and almost lose balance especially at the very last attempt. oh on the second video you can see the dude I mentioned in my above post as he walks by, probably laughing at me...whatever. BTW it is TOTM and my tummy is not normally that big...you guys saw my pics from 2 weeks ago I promise I don't look like that normally!

any tips would be much appreciated. danka!

video 1: http://www.youtube.com/watch?v=99pkmvwOkqE

video 2: http://www.youtube.com/watch?v=YM_PSMosV3Y

[minime]

looks good to me gymgirl.. but then i don't know anything about the snatch so cant give any tips!

That guy sounds like a loser!

I wonder if I could get away with using my camera, I'd love a deadlift critique but i am terrified someone will say something to me! I am not good at dealing with people like you are, i get really shy and hate when people talk to me

[Lady C]

I think you just need more practice. Like you say, your balance is weak and I think the hop at the bottom needs more emphasis. But I've never done snatches either so don't listen to me.

Regarding the annoying guy, why didn't you just say something like can the talking wait until I'm finished working out, I'm trying to concentrate.

[tim_mcf]

Nice job on the snatch PR! Your problems with the snatch sound exactly like mine. I found that I recently got better by simply being more aggressive about the 2nd pull - I kept missing, got mad, and pulled more aggressively, at which point it became totally smooth. It's not exactly the same as the clean, you know, you want to catch the bar higher so it needs more elevation.

I don't know how much help I can be since I'm basically a self-taught amateur, but I'll watch the videos later at home (the school computers won't let me see anything on youtube). Did you post them on the CF board?

You should have told the guy, "Go away, I'm busy."

[gymgirl]

Thanks Lady C and minime, I know it can be tough to help critiqe something you haven't done, but I appreciete your feedback. Lady C I know what you mean on the jump, I thinkI need to jump harder, I just don't want to end up doing the 'donkey kick' lol.

Minime, you should try using your camera, I don't think many people noticed, I just set it on a ledge which is near equipment. But I know it can be uncomfortable to get in trouble. Maybe you can ask the front desk person if it would be a problem, explain that you just want to watch your form. I think you said you go to Golds Gym, which atleast they are about lifting, so they might be understanding. I already get into a lot of trouble (I'm really thinking the owner just likes to give me a hard time) so I just don't care anymore. lol

Tim! I was hoping you would come in here! You really seem to be making progress on your snatches so I know you can offer some critique! :-) Thank you for the tip on the second pull. I realised yesterday that I could probably power snatch a lot more weight, but trying to catch low without bumper plates or a dump option is very limiting. Work and youtube, what is up with that? Yes please let me know what I can do after you watch at home. many thanks. oh and no I didn't post them on the CF board, I'm scared.

I think soon I will record my dead and back squat.

p.s. i need to learn how to tell people to go away. I feel mean saying that though. b/f told me that when he asked what I do with the videos I should have told him I take them home and watch them with my boyfriend. lol.

[The Flash]

Gymgirl, that guy in the second video has the hots for you. You can tell he was checking you out in that video!