gymgirl's workout journal

[tim_mcf]

Nice Murph!

That's just an awesome performance, nothing else to say!

[gymgirl]

thanks guys. my legs are quite sore. i actually beat kelly moores time, she was at 35 something. I think i've got 3 WOD's on her nowand she's got like 1M on me!

Tuesday, July 3, 2007

cardio:

3 mile interval run on TM
800m warm-up 6.5
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


cooldown:
SMR and static stretching

workout:

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

16:04

comments:
sucked it up on annie today, the jump rope wasn't cooperating with me. the stupid thing was so long and i had to wrap it around my hands but it just got twisted, so i had to stop and readjust every few jumps. i also worked on doing the double unders 'brenden' style, straight legs rather then tucking or bedning them slightly like i normally do, that combined with my stupid rope screwed me today. sit-ups were a breeze i felt like i spent my entire time on double unders. i'm too lazy to look up my last annie time, but i'm sure it was better then today's performance.

too lazy too look up my food for today too. just got home from a friends b-day party. it was golf themed and everyone dressed up in golf attire and we went on some sort of 9 hole (bar) crawl he even made score cards where you keep track of yoru shots, and drinks per bar stop. i was surprised how many people (mostly guys) dresssed up. thebirthday boy even had a whistle around his neck and blew the whistle when it was time to change bars and he would yell 4! haha, so much fun. i did good only had 1 beer wanted more but i know i will be drinking the rest of the week.

CFS class tomorrow morning.

[minime]

sounds like a fun party gymgirl! well except for the golf associations lol I think of golf as the most boring sport though bf insists I am wrong, as of course does everybody who golfs.

How on earth do you do a DU without bending your knees?! to me this seems like an impossibility.

I meant to ask you, have you ever heard of almond milk? I got some the other day, unsweetened and its only 45calories per cup, it might be good for you to mix in your protein shake before bed, its 3fat, 3carb, 2protein i think. It's not sweet at all, but the whey is sweet so it should be fine. Also you could add splenda or something if you wanted.

Anyway just thought i would share, it would be a good idea if you were watching pre bed carbs (better than regular skim milk)

[gymgirl]

golf is boring to me too, but seeing everyone dressed up was just hilarous. then everyone walking down the street in golf attire was classic. these guys really got into it.

here are the double unders http://media.crossfit.com/cf-video/C...bleUnders2.mov the way the say is 'inefficient' is how I do them but I was working on the straight leg version Brendan does in the video, much more difficult for me that way.

Never heard of almond milk! I definitely need to look for it next time I am in the store, good idea for the pre-bed shake, thanks minime!!! I'll let you know what i find, i'm running out the door right now but will look and post later.

Wednesday, July 4, 2007

CFS class 9am

scott was our instructor today, I've never taken his class but have talked with him and he's helped me out on my KB snatches. good instructor!

group warm-up x 2:

2 min jump rope
jumping jacks
samson stretch
sit-ups
push-ups
squats
dive bommer
downward dog

workout:

partners take barbell (ours was 55#) each shoulder it and jog 400m

break into teams of 4

team workout:

3000m row
wall balls
KB swings
sit-ups

one person rows, one person wall ball, one person KB swings, 1 person sit-ups. our team decided to break the rows into 500m each. then switch. I started on wall balls so I only had to row 500m once. I didn't even see our time but we finished dead last.


post: KB snatch practice with one other CF'er. also attempted some bar muscle ups.

Happy 4th everyone!

[minime]

the way i do them is not efficient either! I do them with the high jump. Next time I will try to keep my legs straight but I really can't see myself getting even one like that! Also I always alternate singles with dus and just count the doubles.

great workout today!

[JDR3]

Hi Gymgirl, workout look great.

Way to smoke Murph!!!!!

[gymgirl]

thanks you guys.

yesterday was not only the 4th of july, but also bf and my 4 year anniversary! we spent our first real date together 4 years ago when we BBQ'd and watched the fireworks on the beach. Yesterday we went to whole foods and got sandwhiches sat outside (85 degrees and beautiful for ONCE on the 4th!) then we drove to the beach where we went on our first date, but it was already crowded by 2pm so we just drove around and enjoyed the day. we went for ice cream at cold stone, then home to take a quick nap. we spent the evening at our friends place who has a great condo overlooking the water where one of the big firework shows take place. lots of wine, cheese, dips and crackers. i ate and drank waaaaay too much and was hung over this morning. had planned on hitting the 7am CFS class but at 6am i turned off my alarm and kept sleeping until 9am! I don't know the last time I have slept in so late. Hell i'm on a mini-vacation I'm going ot enjoy it. made it to my gym around 11am.

Thursday, July 5, 2007

cardio:

3 mile interval run on TM
800m warm-up 6.5
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

warm-up:

OHS with bar
burgener WUx3
clean and jerk: 45x5, 55x5
jerk: 65x3

workout:

Row 1 K (sub SDHP's, 30#)
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps (75#)

time: 17:56

comments:
not feeling so good when i showed up at the gym. I had only planned on doing a 1 mile warm-up run, but the running felt great so i kept going and did my interval workout. the WOD was tough, but not that hard. I rested quite a bit because i didn't want to injur myself on heavier PJ's. when i was doing my warm-up I noticed a guy doing OHS with the light bar, i don't know why but i KNEW he was a CF'er, never seen him before in my life. then is saw him doing the rest of the CFWU including kipping pull-ups. when i walked by him i said 'you must be a crossfitter' lol he said yea and said he was about to do the WOD. I told him the kipping pull-ups gave him away. It was great he and I both doing the WOD and some other dude who looked like a real althlete doing 135 clean and presses, i love seeing that in the gym!

tonight i am going out to a late dinner with my friend, which means another bad meal and im sure drinks! i'm living it up this weekend.

[CF-OC_gal]

Going strong GG! :

Nice WOD for being hungover!

Almond milk is just raw almonds blended or food processored with water. After it's done you are supposed to strain it through cheesecloth (or fine gauze). It tastes great but is expensive, not sure if it is worth the money. You can also use the leftover almond sludge as a face scrub!

[minime]

Great workout Gymgirl! 75 on the PJ is pretty heavy!

I paid 1.79 for the almond milk, but it was on sale at that. I saw it in wholefoods today and it was priced at 2.49 if i remember correctly.

I can't believe you were planning to get up at 6 to go to the gym after drinking yesterday! I woke up at seven, made the man a sandwich for breakfast then went back to bed at 8 and slept til ten! It felt so great. I love sleeping

[gymgirl]

thanks brat and minime. is still have not looked for that almond milk, maybe today.

Friday, July 6, 2007

normally my rest day, but hell im on vacation and eating and drinking too much. i made it to the 9am CFS class with Scott.

warm-up:
same ol' stuff
2 min jump rope
divebommers
downward dog
hip mobility stuff
random stretching

skill practice:
KB snatches

workout:

5 rounds for time of:

10 KB deadlifts (16kg per arm)
10 lunges (1 lunge on each side=1 rep)
100 jump rope jumps or 25 double unders

time: 8:38

I did 100 regular jumps then after the 1st round scott asked if I can do double unders. he said to try and i would only have to do 25 reps so the last 4 rounds i did that, he said this should slow you down. lol surprisingly i was able do to the DU's today which leads me ot believe it is all in the rope. this rope was a good length and didn't twist up. i was able to get 20 in a row (i jump between DU's) and they were much easier, even brendan style. Finished 1st today which was good since I feel like I have been sucking on the WOD's lately.

Pick your skill time:
we had about 20 min left and Scott said we could work on whatever skill we wanted. I picked cleans. It was nice to get more coaching on the lift. My form sucks with the PVC or no weight bar, but once we but some weight on there it was much easier.

I'm gonna lounge today then bf and I are going out for our anniversary dinner. Yesterday I ended up doing a wine flight with my friend and snacking on more cheese. then we went to another wine bar and I had a glass of rose and some risotto cakes served with a pomodoro sauce. so damn good. After this weekend I gotta cut the drinking out.

[minime]

great job finishing first gymgirl!!

damn alcohol.. why does it have to be so delicious..

Take gymgirl out of her controlled work environment and the truth comes out: she is a cheese glutton, wine junkie and party animal!

I tell all my middle-age men clients that work is cheap adult day care. It keeps us out of trouble. As sad as it is true, I'd be a bum without it.

[gymgirl]

Originally Posted by pierini

Take gymgirl out of her controlled work environment and the truth comes out: she is a cheese glutton, wine junkie and party animal!

I tell all my middle-age men clients that work is cheap adult day care. It keeps us out of trouble. As sad as it is true, I'd be a bum without it.

you nailed it right there pierini! as much as i hate work, i do like some structure. it forces me to go to bed early, i eat better (because i have to plan ahead) and i definitely stay out of trouble. i laughed so hard at your statement about adult daycare, you couldn't be more correct.
gymgirl (wow i just referred to myself in 3rd person) is definitely a wino, cheese glutton and semi-party animal. i have been getting home by 12am so not full on party animal...yet. forsome reason i find myself going out more, and drinking more in the summer. seattle is really beautiful when it is nice out, with so many great bars and resturants, a lot of them on the water which makes al freso dining just perfect on a warm summer evening. it's only nice here for what 8 weeks so i feel like i have to take advantage of every single day!

minime you are right, why does the alcohol have to taste so damn good? i swear nothing like a nice glass of rose or a cold beer on a hot summer night. augh

oh i also picked up some almond milk at the store and kefir (thanks lady C for posting up what it was a few weeks ago). I'll try them both out and see what happens. still waking up but only 2x per night now.

[lostparrot]

Almond milk? Never heard of it.