gymgirl's workout journal

[gymgirl]

Thanks Sweetdream and amanda for the nice comments on the pics!

minime you are so funny, with your mind in the gutter. 5 BJ's then thought to myself "wow I'm kind of a slut" haha.

They have the easiest thing as 5 reps because glassman is sadistic! j/k good point on the treadmill vs outdoor running. I think also the only time I have run outside is around the lake, and when I can look across the lake and see how much further I have I push a little harder.

pierini, LOL at your senic view comment. No 5k fun run for me this year. Maybe next year after I am abit more settled. I seem to have zero time these days. I can't believe I am adding a 3rd job.

hi, JDR! Thanks, yeah that 6 rounds WOD was brutal. I am so sore today.

Wednesday, June 27, 2007

warm-up:
mix of Burgener WU and CFWUx3
handstand holds x3

workout:

Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups

time: 19:26

comments:
boy did that WOD suck! thursters 25/25, 15/10/15/10, 10/10/10/10/10. pull-ups mostly 10/5/5/5/5/5. on the ground for 5 min post workout. Didn't stop sweating for a good 15 min post workout. Probably didn't help that I made up that WOD with allthose L-pull-ups and KTE yesterday. my back and hips were so sore. Only had 30 min today so that was all I did. Got to get 2 hours of shadowing the athletic director in after the workout. He was really good with his clients but I saw girl trainer (who saw me do fran on sat) trying to teach her client something that looked like a very messy clean with a bit of a thruster. I couldn't tell if she was trying to teach them thrusters or clean and press. either way it was dreadful. even one ofmy goodfriends who i have gotten into CF waslike WTF is that girl teaching her client? he couldn't tell what it was either. I also saw 2 guys both who I talk to regularly at the gym doing deadlifts for the first time. One asked me how his form was and since I was shadowing I couldn't really help much but I was proud that I actually knew what he was doing wrong. back was very rounded, shoulders were not over the bar, head was down...bar was out away from the shins...oh man not good. Next week I get to start training one of the front desk guys which should be fun.

food:

carbs: 236g 36%
protien: 200g 37%
fat: 63g 26%

total cals: 2219

[minime]

great job gymgirl! thats a lotta pullups the last couple of days!

I've seen some bad personal training myself, the female trainers at my gym seem to only use 5lb dumbells when training their clients. Also they teach the use of the smith for squats, and to do the clean without releasing the bar : so that you are just twisting the bar upwards. I'm not sure if they call it a clean or not, but surely that is worse for wrists than the conventional clean?!!

When I saw a sign yesterday '3 sessions for 99$ special' i laughed at the thought of handing over even 99c to be trained so inefficiently.

[gymgirl]

yes! that's almost exactly what this girl was having her client do, pretty much a reverse curl but adding a little jump. There was no pull. It was like reverse curl catch in power clean position and from the 1/2 squat do a press (badly) that's why we were like is that supposed to be a wierd thruster or a horrible clean and press. so sad. These girls also have their clients squat on the smith machine!

The other scary thing is there is one trainer who has his clients deadlift, and the form is terrifying. I hope that if I suck as a trainer, that atleast my clients will be safe and not practicing bad form. I plan on starting fromthe basics. no cleans with bars to begin, cleans with medine balls. I've got to start brainstorming some workout ideas for this front desk guy I am supposed to start practice training on. maybe I'll post em up and you guys can give me some feedback. Lucky for me I hear he is in pretty good shape, so I can have him go pedal to the metal.

Pierini, one thing I learned yesterday, I think I am going to be using your phraze quite a bit with clients. 'how bad do you want it?'

[gymgirl]

Thursday, June 28, 2007

warm-up:
been doing a mix of CFWU + Burgener WUx2
BW squats
OHS with light bar
samson stretch
hanging leg raises
back extension
push-ups
handstand holds
BurgenerWU and repeate

workout:

power snatch: 45x5
bench press WU: 45x12, 65x8

5x5 circuit:

snatch: 45x5, 45x5, 45x5, 45x5, 50x5
bench press: 85x5, 85x5, 85x5, 85x5, 85x5

5x5 circuit:

OHS: 50x5, 55x5, 60x5, 65x5, 65x5
shoulder press: 50x5, 55x5, 60x5, 65x5, 65x5

comments:
snatches felt much better today. focued on the tips ya'll gave me. tried to keep the bar really close and exploded more through the hips and focued on getting down under the weight. had a couple balance issues on a couple of reps, but over all getting more comfortable catching in the full squat position. my shoulder has been bothering me a little bit and I think it's because I am sore and my chest is sore so I didn't push it on the bench. I could have done 90 maybe even 95x5, but no spotter. OHS superset with shoulder press is ROUGH. had to take 1 min break between those two exercises once I got past 60#. the last set of 65# OHS felt really good and I was doing full squats too which was great. I think on that last set I really found that balance point where the weight was directly above my body and everything was in line so it felt like no weight whatsoever. hopefully I can remember how i did that next time!

food:

carbs: 237g 37%
protein: 203g 38%
fat: 58g 25%

total cals: 2219

I've been starving today. I think it's due to preTOTM. I woke up 3 times starving last night and ate 1.5 zone bars. today someone brought bagel chips into work, and I only had 2 small pieces, but they were so good and I was starving and almost out of food.

[minime]

Great job gymgirl! That is a lot of volume!

I think your shoulder maybe hurting you due to the fact that you have had a pretty heavy upper body workout now for several days in a row!

[gymgirl]

thanks, and yep you are probably right. but i think it will be better once the soreness subsides. lifting my arms overhead and i feel soreness in my lats and shoulders, even my chest!

last night I was emailing back and forth with this crossfit girl from texas and then they posted the WOD, she writes me 'OMG tomorrow is Murph!" I got so excited since I posted in the comments on Tuesday that I was hoping for Murph and low and behold here he is, but unfortunately onmy rest day. I have been going back and forth this morning wondering if I should tough it out and do it today or rest as usual and hit Murph on Monday when I am fresh after resting on Sunday. Given that i have done a buttload of pull-ups this week, and I'm quite sore all over (holy crap those 150 thrusters fried my legs!) I thikn I will wait until Monday, eventough I feel a bit guilty about not doing this one with the rest of the CF community today.

Today is firefighter day at work! All the figherfighters come and take over the parking lot. There is food, music and hot guys in uniform. Good thing I brought my sunglasses, I think I'll be partaking in an afternoon game of cento!

[Lady C]

Originally Posted by gymgirl

I think I'll be partaking in an afternoon game of cento!

Take a couple of cellphone pics and post the best ones. I will give you my opinion:

[gymgirl]

Originally Posted by Lady C

Take a couple of cellphone pics and post the best ones. I will give you my opinion:

augh, dang, I just got a blackberry a few weeks ago and no more camera phone. shoot and funny how when I was at AT&T I said, I don't really use my camera phone for anything....now I'm kicking myself....sorry Lady C.

[minime]

NOT doing murph today is a good idea! You would be just asking for trouble, you have done so many pullups this week already, your body needs a rest!

firefighter day sounds like fun

[gymgirl]

didn't do murph on Friday. My car battery died when I was leaving work. Got security to jump it then went to Shuck's to purchase a new battery. Everyone was tellilng me they will replace it for you, but these people did not. So then my car was dead again and I was stuck. BF came and picked me up we had to go get tools then come backand he changed my battery. Now I'm good to go.

Saturday, June 30, 2007

CFS class, 8am

2000m row
50 hanging leg raises
2000m row
50 hanging leg raises

we didn't time it because we were staggered and some had to wait between rounds to use the rower. hard workout, hip flexors were killing me. Dave comes up and i was rowing around 2:25 pace and he says c'mon try to get down to 2:05 so I do and maintain for like 4-5 pulls and he says ok, now try to keep it there for the next 800m! ya right. rowing is hard. hanging leg raises really killed my hip flexors, did 5x10 for those.

then did some KB stuff with a few other CF'ers and off to my regular gym for a quick WOD.

Hang power clean 1-1-1-1-1-1-1 reps

WU: 45x5, 55x5

65-75-75-75-80-85-85

comments:
HPC's much harder then regular PC. less momentum to get the weigh up high enough so you can get under it. did mutliple reps at 75 as I wasn't catching with my elbows high enough on the first 2 reps.

spent a couple hours learning about sales training and taking orientations, then coffee with a friend, lunch with bf and 3 hours of power shopping. i was wiped out. got lots of cute summer dresses though!

food:

carbs: 176g 31%
protein: 158g 34%
fat: 66g 32%
alcohol: 10g 4%

total cals: 1953

[gymgirl]

sunday, july 1, 2007

rest day

700 crunches on ab roller

today is my dad's 78th b-day, took mom, day and bf out to lunch at one of my favorite resturants. we had a great view of the sound. i had grilled wild alaskan salmon ontop of mashed potatoes with a cucumber topping and side of asparagus. good stuff. anyway, this past weekend through next weekend i'm on a mini-vacation. i only have to work mon-tue and am taking next wed-sun off work! I've been in vacation mode, been eating and drinking, but still working out. it's amazing how great my mindset is when i think of beingon vacation. i get somuch more done and i am in a great mood! i have 2 more nights of dinner plans this week and one lunch date so lots of eating out. i still haven't decided if i will track my food wed-sunday, but we will see.

food:

carbs: 188g 32%
protein: 184g 38%
fat: 61g 29%
alcohol: 10g 3%

total cals: 2068

[JDR3]

Hope your Dad had a great B-day!

I'm on the same work schedule as you this week, can't wait!
No-frills B-day is Sat.!!
We have a lot of baseball this week with all-star and my oldest has
a tournament Thurs. thru Sun., but I plan on getting my workouts
this week.

Here's a brelated happy birthday wish for your Dad. He obviously was a good fitness role model. Take notes because how he lives his life at a mature 78 provides clues of what life might be like for you in about 50 years. I take notes all the time. Lots of wisdom and lessons to be learned.

[gymgirl]

thanks JDR and pierini. My dad had a nice b-day. I'm definitely taking fitness notes from both my mom and dad. my dad's a great runner and my mom in her 60's actually lifts weights. I definitely be happy if my life in 50 years is 1/2 as good as theirs is now.

JDR, hooray for the short week! can't wait for 5 days with no work! happy birthday to no-frills, are you two doing anything special? sounds like you will be keeping busy with baseball too. enjoy your days off!

Monday, July 2, 2007

warm-up:
some SMR on IT band, static stretching
DB swings, 20#x10
handstand holds x3
shoulder mobility drills

workout:

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

time: 29:14

comments:
wow what a workout was shooing for 35 min and i am thrilled with my time! did the pull-ups, push-ups, squats 'Cindy' style x20. ran 1st mile: 7:50 which is a PR for me. second mile must have been right around 8min as well. I'm guessing roughly 16 min spent on running which leaves about 13 min for the 20 rounds of cindy. when i started my last mile I got 0.06 miles and accidenetly hit the stop button with my hand, so had to wait a good 30 seconds to get the treadmill to restart and back up to speed. My ponytail was soaked with sweat after this WOD and I looked like I just stepped out of the shower. Last time I did Murph (also the first time) 8/2/06 my time was 56:58 and I only did 85 pull-ups(ripped and was bleeding) did bar push-ups and regular squats, but did not do it Cindy style.

I was thinking about doingsome more but once I finished I thought no-way I was lightheaded and exhaused, ended up just going home. Felt a bit guilty but my body said that's enough for today.

Food:

carbs: 196g 33%
protein: 195g 40%
fat: 57g 27%

total cals: 2009

last night i slept through my first night without waking up to eat! yipee! however i think tonight might be different, i just ate my dinner and am hungry again.

[minime]

oh my goodness you did murph in less than thirty minutes! that is INSANE! you go girl!