gymgirl's workout journal

[tim_mcf]

Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters

I like that one! Is it your own creation?

[midgetcop]

Pfft. *1* pullup would be a hard pullup day for me.

[gymgirl]

thanks guys!

hey JDR3! i did a search for kelly moore on crossfit and saw so many threads that people started saying she is amazing. i haven't been able to find her own thread, does she keep a journal there? i went in and read some of the comments under the WOD's and i saw some of her times and weights! she does them all as rx'd! i'd love to see what she looks like, i bet she is super buff.

hi tim! that workout is from crossfit. i found it in the archives, i think in april. it was a fun and good workout, especially if you are having a lower engergy day or in a rush for time. maybe it just seemed less brutal, since two days before i did murph. lol

Originally Posted by minime

60 pullups is a light pullup day Looks like a nice workout! How do u get yourself into position for those HSPUs on the days your trainer's not wit u? do u ask someone to help u, or can u do it yourself?

Looked like u had a nice cheat last night - i looked at your fitday and i cant believe u managed to eat so little ice cream!! if that b&j was in my hands..it would be a whole other story

hi minime! i dont know if i get into position for hspu's properly. i lower the smith machine so that it is about at hip level. then i turn around so the bar is behind me and i crunch down on my hands and knees then with my weight on my hands i lift one foot at a time and place my toes on the smith bar behind me. once my feet are anchored i walk my hands back so they are directly under my shoulders. i think you said you are a visual person, so if you follow this link http://www.crossfit.com/cf-info/excercise.html and go to handstand (self assist) there is a video of how you can do them. i hope that makes sense!

oh boy, not only did i have a cheat night, i had a cheat weekend! friday night was tortalini, bread (i did have whole wheat!) with nutella, then some frozen yogurt. i managed not to eat much ice cream becuse the boyfriend got his hands on it first and ate a lot of the chunks which is my favorite part. also guilt was starting to set in lol.

saturday, we took the ferry across the water to my boyfriends co-workers house for a afternoon party. we got a good 3 mile walk in to and from the ferry. the weather was perfect in the low 80's. i ate so much though. before we went we got these great hoagie sandwhiches. i had veggie with 3 cheeses! once we got to the island they had all sorts of cheeses out, and i can't control myself around cheese! there was also a TON of wine...cheese and wine are my vices! i did eat a handful of carrots or celery for every piece of cheese. lol then they brought out BBQ ribs and chicken. good thing i don't eat that, but i did have a nice serving of slaw and potato salad. lol i did make sure to pile the grilled veggies on my plate too though. sheesh. i am outta control. it's always in the summer when i do bad on the weekends. there are too many parties and BBQ's.

today was back to normal, i think the cals were a little high for a rest day.

carbs: 203g 40%
protein: 117g 28%
fat: 60g 32%

total cals: 1742

[JDR3]

I usually just see her post on the day to day WOD's. Not to many guys beat her times. I have seen a picture of her and yes she is in good shape. If I remember were on the site it is I'll let you know.

[minime]

hey gymgirl - it sounds like u had a great weekend!

I took a look at the video - those look hard! though easier than trying to do unassisted ones... Maybe ill try them next weekend - if i go to the gym sunday evening usually its quite empty which is better as the smith is very popular!

[gymgirl]

Originally Posted by JDR3

I usually just see her post on the day to day WOD's. Not to many guys beat her times. I have seen a picture of her and yes she is in good shape. If I remember were on the site it is I'll let you know.

ahhh ok, i'll keep checking to see her times under the WOD's. thanks for the info!

minime- definitely give them a try, you can try to use your toes more at first if they seem difficult. the smith machine is popular at my gym too!

Monday 8.7.06

no time for cardio today, i had my trainer early.

8 rounds of tabata squats, with 20 seconds of squats 10 second rest

20 sec: 21
10 sec rest
20 sec: 20
10 sec: rest
20 sec: 19
10 sec: rest
20 sec: 20
10 sec: rest
20 sec: 19
10 sec: rest
20 sec: 19
10 sec:rest
20 sec: 20
10 sec: rest
20 sec: 19

4 rounds for time of:

400 meter run
15 push-ups
20 body rows/modified pull-ups
25 knees to elbows
30 walking lunges with 25lbs dumbell overhead

time: 44:24

not too happy with the time on that, the knees to elbows were the most time consuming, and the walking lunges were just tough.

Food: cals are pretty high today. i need to figure out how to get them down a bit. maybe i should shoot for 1800 a day? i don't know 2,000 plus seems really high for me. mayb i need to start by cutting out cheese from my salad, and maybe the 1/2 of the avacado. that would cut a couple hundered cals per day. i don't know, anyone have any thoughts or suggestions?

carbs: 218g 34%
protein: 189g 36%
fat: 70g 30%

total cals: 2188

i'm hoping to get more cardio in. i haven't had a good run since thursday.

[tim_mcf]

the walking lunges were just tough.

Sounds like it. Was the db in one hand or held in both?

[JDR3]

Nice workout. After the squats and lunges the runs must have been fun! Knees to elbows when you are tired are flat out a bitch. And I hope that was 1 dumbbell over head!!!! Sometimes its about completing the workout and not the time, as long as the effort was there. Good job.

[minime]

hey gymgirl - that looks like a great workout! and thats only like 11mins a round! that is not bad, especially with 25knee to elbow in each round. You are too hard on yourself

why do you need to cut your calories? If you arent gaining fat, then its ok! Your workouts are so tough, your body needs the calories. How often do you have your weigh in/bodyfat measured? I get a little freaked out with my cals too sometimes, but im checking my weight every week to make sure its not going up too much.

[gymgirl]

Originally Posted by tim_mcf

Sounds like it. Was the db in one hand or held in both?

one db centered overhead, held with both hands. it was really heard to keep my arms locked out too. the weights have that rubber on the end and my hands were so sweaty, i almost dropped it a couple of times. wouldn't have been good as it was directly above my head!

haha, oh yeah those runs were fun after squats and lunges. i found the first 400 meters the most difficult after the tabata squats.

Originally Posted by JDR3

Sometimes its about completing the workout and not the time, as long as the effort was there.

i like that outlook. thanks for that. i tend to get a little competitive with myself, and i really need to keep your comment in mind.

and thank you too minime, i am hard on myself—i'll just need to keep jdr3's comment in mind.

i don't know why i want to cut calories, maybe it's becuse i haven't had a good run since thursday, and seeing my cals over 2,000 worries me. i am crazy sometimes. i can't remember the last time i weighed/measured and took bodyfat, i think it has been a month now. maybe i should start doing it every week like you do. i just get scared sometimes, becuse if the weight goes up and bodyfat goes up, i might freak out. lol i was happy with my last measurement so i just don't re-measure so it can't get worse— yes this is crazy and pretty stupid, i know. i need to get one of those scales....i'm going to google them now.

[minime]

hey gymgirl, this is the one i got

http://www.argos.co.uk/static/Produc...er/8324733.htm

Hi gymgirl,

That's excellent on the Tabata squats. Last time I did that workout I had a serious case of DOMS that lasted for days, which surprised me because I had been doing high-volume BW squats during that time period and the Tabata volume was hardly anything compared to the 500 rep workouts that I had been doing.

[gymgirl]

thanks minime! i just checked out your scale! looks good, and not too expensive. i love that it stores your previous weigh-ins and settings. i'm gonna have to find out where they sell those around me and pick one up soon. i wonder what percentage of your weight is supposed to be from water.

thanks pierni— yeah i'm wondering if i'll have some DOMS later today. so far so good though, i think the running afterwards may have losened things up a bit. i think my booty will be sore from the lunges though. my goodness though 500 rep bw squats?! you are a machine!

[gymgirl]

Originally Posted by gymgirl

thanks pierni— yeah i'm wondering if i'll have some DOMS later today.

well i can stop wondering. i didn't notice it much until i started running today.

Tuesday 8.8.06

Cardio: 4 mile run

ran at 6.4 for a couple of min then 6.5 for a minute or two then 6.7 was my steady pace. ran for 13 min then started in on HIIT alternating between 6.7 and 7.3.-7.4 did that for 12 min and then went back to running at 6.7 for 7 minutes total 32 minutes.

For time:

150 wall ball shots (12lbs ball)

time 8:30 (time not exact didn't have a stop watch, just regular watch)
i broke them down into sets of 15.

finished up with some handstands and 3 press to handstands. those were so hard after the wall ball shots. this was my first time doing them,and they are tough. when i asked my trainer what i should work today so i am not too sore for our session tomrrow he said do 150 wall ball shots, i said is that it? lol now i know why. that really works your whole body. my shoulders are tight, so are my legs.

Food:


got the cals down a bit today which i am happy about.

carbs: 191g 35%
protein: 184g 41%
fat: 49g 24%

total cals: 1881

i've had an early week at work, getting up at 4:15-4:30am is tough for me this week. i have been ready for bed by 6pm. lol it's nice to be at the gym by 2:30 and home by 4pm though!

[JDR3]

Nice job on the wall ball shots, total body work is right.
Good luck on that not being sore tomorrow!!!