gymgirl's workout journal

[gymgirl]

Hi, Jmike! Glad to see you back around and very cool to see you doing some crossfit! it is good stuff. Your times will definitely come around, so don't worry about that! Running around waiting and looking for stuff sucks! I keep hearing 'tick tock tick tock" in my head!

Hi,Pierini! We were definitely smiling because it was all over! Wow you know Tim Tolliver? I have never met him, but he competed in the CF chapmionships that I was in a few months ago and won! He is friends with my old old trainer who opened up CFNW and I believe he teaches a couple of classes there too. When I meet himI will definitely tell him you say hello. Thanks for the info on the 1500m, I did track in high school and remembered 1600m but wasn't familiar with the 1500m.

Friday, July 27,2007

BW this morning: 108#

"Linda"

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

Deadlift: 1 1/2 body weight (155#) 1.45%BW
Bench press: body weight (80#) 74% BW
Clean: 3/4 body weight (75#) 69% BW

Set up three bars and storm through for time.

time: 24:51

comments:
last time was 29:18 and only 75# on BP. upped weight and got faster. DL were touch so were cleans, BP was easier should go for 85# next time. We got done with our training 2 hours early so I had time to workout! The guy I am practice training hung around and helped me out with Linda. He cheered me on and was there on BP in case I needed a spot. I told him to be prepared because he's doing this one next week. He is really sore from the WOD I created for him for Wednesday. 5 rounds for time of Barbell OH walking lunge, 45#, 10 burpee pull-ups. I need to get his time, but he said it was the hardest workout he has ever done in his life. He said round 1-2 were easy and he thought it would be a breeze then it caught up to him.

We got this machine it's made my polar, some sort of bodyage thing. it's pretty cool and we will be using it with new clinets as well as to gauge progress. I got 1/2 o my testing done (after I worked out so numbers were quite off) weight 113#, VO2max 55 (he said rested should be up to 10 points higher) body fat: 11%. The bodyfat thing has got to be off, its done with calipers, but it's only a 3 site test. tricep, illiac, and quad. the person testing me couldn't grap anything onthe illiac or on my quad and the machine kept giving a no read error. we finally got a pinch on the quad. I really think this thing measures low, every person doing the BF measurement got a lower reading then what they are used to. I weighed 108# this morning so I'm attributing the 113# to the workout and that it was in the middle of the day.

[minime]

hey gymgirl how are you feeling? I read about your neck on the xfit boards, just wanted to check in to make sure you are ok!

[minime]

also awesome job on Linda, do I need to say it, you rock!

[minime]

also one more question regarding the bench press. How wide of a grip do you take? When doing linda i took a narrower grip than usual and it felt easier, which is odd.

[gymgirl]

Originally Posted by minime

hey gymgirl how are you feeling? I read about your neck on the xfit boards, just wanted to check in to make sure you are ok!

thanks minime! my neck is messed up! augh,I do have to say it is better then this morning.

somehow on one ofmy last cleans during linda i jarred my neck and it was a bit stiff. then last night i could not lie down without it hurting. i'm 99% sure it is muscular. my traps up to the top of my neck are so tight. i've been taking alieve and using a heating pad which seems to help. the worst part was last night around 2:30 am i hear 'bang bang bang bang bang' and there was a drive by shooting outside of our apt. i was startled and yelling to my bf 'get down get down' lol and i jolted up and there goes my neck again! if it's not better by monday i am calling my PT. This is the first Saturday CF workout I have missed since march!

I still had to train my practice client today, I was able to show him thrusters and push presses with a 20# bar so I think i'mgetting better. sigh.

oh and as far as the grip on bench, i take a standard grip. pretty much shoulder width or just slightly farther out. interesting that close grip is easier, maybe because that is how you have been benching since you hurt your shoulder?

anyway thanks for checking in on me,taht was very sweet.

[minime]

oh no that sucks! and a drive by shooting, wow, i would freak out!! does it happen a lot?

oh well by narrower i meant just outside shoulders, not super narrow. I used to take a wider grip on bench though but i felt stronger this way so I will stick with it.

[gymgirl]

no it's never happened before! It was pretty scary, I dont think they shot anyone, just opened fire at the park (I live across the street from the park). Then i was up for an hour after that watching the police outside, thankgoodness we are up high.

oh I see,I thought you meant you benched with your hands pretty close like when people are trying to work their triceps. i've never really benched with a wide grip though...so yea definitely stick with the way you feel stronger!

my neck is feeling better, I might try to do the WOD today. I will have to take it slow on the runs.

[CF-OC_gal]

I've had unexpected neck pain like that before from deadlifting. I know that it was caused because I was tensing up and frustrated (stressed) while lifting heavy. That may not have been your reason, but if you were at all tense about something going on not relaxed it may have done it.

[gymgirl]

Sunday, July 29, 2007

Five rounds for time of:
Run 400 meters
25 Back extensions

13:54

comments:
runs a lot slower then i would have liked due to neck issue. It didn't hurt much but wanted to play it safe. runs at 7.5, 7.7, 7.8, 8.0, 8.0. back extensions unbroken. My back is still super sore from Linda. stayed out too late at boyfriends bands show last night, and only got 5 hours of sleep. napped a lot today. I am seriously depressed about going back to work tomorrow. The idea of sitting there for 40 hours and dealing with annoying clients and my obnoxious co-workers is making me anxious. My co-workers are the nosiest people in the world. I am not friends with them, but every monday they want to know everything that happened over the weekend, if I leave for an appt. they want to know where I am going, why I am going there, what I am going to do. If I am looking at something online this one co-worker will come up behind me 'what are you looking at?" I leave people alone and I want to be left alone when at work. If someone is leaving early all I say is, goodbye. no questions asked, what they do on their own time is their own business.

The blue angles are in town this week and we have to host some stupid party so people can watch them 'practice'. seriously, who cares? my work is going to be crazy this week with them using it as their home base. i can't wait to quit. sorry, I'm just grumpy about going back to work.

food:

carbs: 137g 27%
protein: 159g 38%
fat: 65g 35%

total cals: 1741

[minime]

good job on the WOD gymgirl, i wish i could do back extensions unbroken like that, my time will be totally killed by the BE.

ick your co workers sound annoying!

[gymgirl]

thanks minime. yeah they are very annoying..

monday, july 30, 2007

cardio:
3 mile interval run on TM
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

workout:
kept it light still playing it safe with neck

hamstring curl with ball: 2x15
OHS x 30
Burgner WUx3
snatch practice

3 rounds of:

10 hanging leg raises
1 min handstand hold against wall (inspired by pierini!)

comments:
neck is almost all better. Still tight, so I played it safe. I really wanted tomake up the push jerks from last week but i don't think that or pull-ups would have been smart today.

food:

carbs: 199g 34%
protein: 172g 38%
fat: 56g 28%

total cals: 1899

[JDR3]

Hope your neck feels better, Linda looked great!
The other wod's-awesome as always!

[gymgirl]

thanks JDR! neck is getting better each day!

Tuesday, july 31, 2007

warm-up:

NFWUx2
Burgner WUx2

workout:

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

time: 26:13

comments:
ouchie. that second run was so tough after the L-pull-ups, my legs didn't want to work. first 10 L-pulls unbroken then broken into sets of 2/3. Strict pull-ups were surprisingly difficult (hopefully that is due to all the L-pull-ups before hand) kipping pull-ups were ok got 22 unbroken then sets of 5-8. Lost a good 20 seconds per run waiting for treadmill to start up. runs at 7.8-8.0 on TM.

food:

carbs: 200g 33%
protein: 173g 37%
fat: 60g 29%

total cals: 1941

cals were only at 1794 yesterday as i only ate 1/2my zonebar. didn't wake up once though to eat! appetite has been more under control since i took a few days off last week when out of town. i think it's the really intense metcons/max effort days taht gets my appitite going.

22 kipping pullups at that part of the WOD tells me that you have really mastered the kip.

Every now and then I think that I should learn to kip, but everytime I watch a video of someone doing kipping pullups, I think "shoulder problems". Right now my shoulders feel great, my dips are done with a good full range of motion, and I'd like to keep them 100%.

Do you think your periodic shoulder problems are the result of doing kipping pullups?

Oh, nice job on today's WOD.

[JMike]

That's awesome well done. Any idea how long the run took ?