gymgirl's workout journal

[gymgirl]

hey, pierini!

yeah i've got the kip down. I have one kip for when I have a ton of pull-ups to do 'i call it marshall style' like brett marshall. you can see his pull-ups here on his fran: http://media.crossfit.com/cf-video/AFT_FRAN.MOV There is no really big swing, or if you watch this video, it's close to what annie (on the far right does) then in the next frame like the girl in the middle http://media.crossfit.com/cf-video/C...g1-Concept.wmv
when i am doing lower volume of pull-ups i do them with more swing, like the others in the video.

As far as shoulder issues, in my humble opinion the jury is still out on that one. I think doing kipping pull-ups incorrectly, or without a proper warm-up can definitely lead to injury. My shoulder started hurting after doing a high volume kipping pull-ups without any shoulder warm-up. I will never make that mistake again. however from what i have read, a good solid kip is really good for your shoulders...

hey jmike! I think my runs were right about 3:40-4min. not so good.

[gymgirl]

wednesday, august, 1, 2007

cardio:
2 mile run on TM

warm-up:
NFWUx2
Burgener WUx2

workout:

For time:
50 Ring Dips (sub 25# assisted ring dips)
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

time: 17:46

comments:
25# assisted 'mock ring dips'. took the extra long handles from the cable machine, hung them over the assisted dip machine handles and worked just like rings. everything else as rx'd.

got to HSPU at 7:50 took almost 7 min to do HSPU. touched top of head to floor. max reps were 3, mostly broken into sets of 2.

food:

carbs: 201g 32%
protein: 214g 42%
fat: 61g 27%

total cals: 2145

was thinking of taking tomorrow off, but since it is a hero's workout, I will go pedal to the metal, in honor of jason, RIP.

[minime]

great job gymgirl!! Are your HSPU with feet against the wall or have you advanced to free standing?

its weird, this three day section of crossfit has no weights! I bet there will be two heavy lifting days in the next cycle.

[JDR3]

Great job on the last 2 wod's!

800/pullup combo had to be brutal!
Have Karate tomorrow so Jason will have to wait till Fri. to make both workouts productive.

[gymgirl]

hey, minime- oh god no! not freestanding! the HSPU are against the wall. I can only do 1 free standing, and that is after several tries! the WOD cycles can be like that, sometimes they are more ME and somedays more metcon. i like to believe coach has a plan that none of us are privy to! I have to say this cycle has been pretty brutal.

Hi, JDR,and thanks! you are right the 800m/pull-up combo was freckin awful. my back has not been this sore in ages. i had trouble washing my hair this evening. i don't like WOD's with 800m runs, 400m's are fine, but the 800's really kick my booty.

good luck with jason on friday, sounds like you've got a smart plan. those heroes workouts really make me sad, but i also push a bit harder in their honor.

[JDR3]

Very funny about the hair washing!lol

Ya those 800's, not to far but just far enough to make you want to puke!!
Good luck on Jason, I'm sure you will rock it.

[minime]

i hear ya, i was thinking hey i do 400s at 10mph all the time, why not the 800s. But they were so hard, amazing how long 3 mins can feel.

gymgirl when you see a WOD do you estimate in your head how long it will take? To look at tomorrows I am thinking WOW 100 squats alone will probably take me like 5 mins and if i sub 3 PU and 3 dip for each MU I may never finish!

It is funny how many on xfit say they were planning to take tomorrow off but now will work out in tribute to the soldier who lost his life. It is very sad to read about a heroes workout.

[Your_Crazy]

I was very sad when I saw that picture. When I was in the NAVY I did the funeral guard and had to do a few of our active duty troops funerals. It was my way of showing them respect during my time state side. It also gave me the chance to give the older generation my respect to. I did a lot of WWII veteran痴 funerals. It gave me a chance to pay my respects to my fallen comrades and meet some true living Americans.

I did a funeral for a man that was on the USS Missouri during the signing of the Japanese surrender of WWII. It gave me a chance to meet a few of his shipmates and listen to some real history.

[gymgirl]

Your_crazy- thanks for sharing your story. I had no idea you were in the Navy. I can't imagine how difficult it would be to do those funerals. The picture today on the CF website really made me sad. I've been thinking about it all day. I love the hero's workouts, but how many more do we need to add to the list? augh, this is nor the time nor the place, but this needs to stop. sigh.

minime, to answer your questions, i sometimes estimate how long it will take, but other times i just go in and do it. if i really have no idea how long a new WOD will take I look up a few specific peoples times and I can gauge from there where my time will be give or take a min or two.

Thursday, August 2, 2007

work is extreamly crazy with the blue angles here. they park *take over* our facility and we have a big party for people to watch their practice. I barley made it to the gym today.

warm-up:

NFWUx1
Burgener WUx2
snatch transfer skills

workout:

"Jason"


S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

For time:
100 Squats
5 Muscle-ups (sub jumping bar muscle ups)
75 Squats
10 Muscle-ups (sub jumping bar muscle ups)
50 Squats
15 Muscle-ups (sub jumping bar muscle ups)
25 Squats
20 Muscle-ups (sub jumping bar muscle ups)

time: 11:59

4x25 weighted declilne sit-ups

comments:
muscle ups done with bar high enough for full arm extension overhead. really pushed through this WOD in honor of Jason.

only had 20 min to workout, and had to meet with my trainer boss. he reviewed my program for my practice client and said it was good. my pracitice clients goal is to gain 5-10lbs of muscle and lose 2% bodyfat. I have him doing some 5x5, 4x8 and on the other days I have him do really tough metcons. So my trainer boss askes if I really think it's possible to put on a little muscle and stay lean or lean out a bit. I told him absoultely, its not easy but it can be done. he thought i should have my client just build mass first and then cut, but my 'client' didn't want to put on any fat, which is why i put in some intense metcons (mostly with some sort of weight involved) the funniest part is my actual practice client says he loves his program , he feels like he is gaining muscle while leaning out. he also says he has never been so sore, or done many of the exercises before. sigh. anyway, my next practice client is a girl who dosn't workout much, so this will give me a much better idea of what most of my clients will be like. I should be getting some real clients later this month!

[minime]

GREAT job gymgirl! Full arm extension overhead, wow!!

your practice client sounds great! If all PT clients were like that, I'd be getting into the business myself! It should be an interesting challenge to train the 'lazy' girl. I would love to see trainers like you operating at my gym, i would consider it money well spent (whereas I scoff at people who pay the trainers at my gym good money to waste their time)

[ajarvis]

Great Job Gymgirl! Good luck with the girl who doesn't work out. I'd love to have access to a trainer like you. That's the kind of training I'd pay for!

[JDR3]

I thought I commented on Jason wod-great job!!
And I'll beat you to your new post, Very nice time on your 4 mile run!! I run much better outside than the tm,
I think its the outside visual stimulus.


How was that KB wod?

[gymgirl]

Thanks Minime and Amanda for the nice comments on training! yeah my guy now is freckin awesome, if only all clients were like that! This girl will definitely be good practice for me.

JDR, thanks! Glad i am not the only one who runs better outside then on the TM! the KB workout was ok, I actually don't like KB's. I'd rather do everything with barbell, I just don't feel like I bulid muscle with those KB workouts. dave was out of town so he had 2 of his assistant trainer teach, i left after the workout others stayed to work on cleans with PVC. The CFS classes haven't really been challenging for me, then they think it's funny beccause I leave and go workout more atmy regular gym. lol

Saturday, August 4, 2007

CFS class, 8am

warm-up:
PVC shoulder warm-up
push-ups
dive bommer
cobra

workout:

10 rounds of:

10 single arm KB swing
10 KB clean
10 squat jumps

13:05

used 12kg kb.

went home took a nap then down to the waterfront for the WOD.

CF WOD: 5k run (ran 4miles or 6.4k)

time: 29:32

comments: well I ended up running 4 miles along the waterfront instead. I screwed myself, and was drunk dialing my friend (the guy i am supposed to start running with) last night, because he's been on me about watching Raising Arizona which is his favorite movie. So i got some wine and watched it last night. Called him after the movie and after seeing the 5k posted as todays WOD. I asked if he wanted to go running this morning and he said yes. After CFS class my legs hurt and I felt really sick and I tried to bail out. He wouldn't let me (I'm glad now that he didnt) and he toldme to get my ass down to the water. This guy was a collegiate runner and rower, and I didn't want him to not get a good run so I pushed a bit harder. We were only supposed to run 3.1 miles but we kept going. When I got home I mapped it on mapmyrun and turns out it was 4 miles. anyway, as I posted on CF I must be the only person who ends up running better outside then on a TM. TM seems easier, but on my outdoor runs, I seem to run faster...I have no idea how that happens.

I've felt nausous and have had a stomach ache all day. Even before my run I felt terrible, but got a nap inbetween CFS class andour 11am run. After the run I felt great, and we got some lunch at whole foods, then I got home and my stomach hurt. i've napped again, have a horrible headache and am now stuck inside when my bf's band is playing this outdoor festival. really wish i could go, but if i am not laying down my tummy hurts, and I feel like I could sleep for days. augh. I'm on the couch watching re-runs of beauty and the geek. lol.

[trainerty]

Wine and running. I think there is a cadence in the Army about that. Something about puking and turning pale....blah...blah....shoot to kill...left right left

[gymgirl]

lol ty!

Monday, August 6, 2007

cardio:
3 mile interval run on TM, same pace as usual

stretching & warm-up:
foam rolled
Burgner WUx2
snatch transfer skills

workout:

Elizabeth

21-15-9 rep rounds of:

135# clean (65#)
ring dips (25# assisted ring dips)

time: 7:04 (PR)

snatch 1-1-1-1-1-1-1

45-50-50-55-55-60-65(f)-65(hit)

comments:
the hard drive on my ibook crapped out last night. my mac friend at work tried to fix it and when i got home kris had a look. he hooked up some firewire thing and was able to see my harddrive on his computer. so the plan was i go buy a new macbook and then we could hook up the firewire and transfer the files on my hard drive of the ibook to my new macbook. we got home after i bought my new macbook and he now cant see the ibook harddrive!!! AUGH. i am screwed i have over 1,000 photos on my iphoto and 3,000 songs on my itunes. plus a lof of files as i have had my ibook for 3 years. i have an appt with a genius tomorrow which is my last resort to restoring my files. augh. i really hope this works. i do like my new macbook but it is taking some getting used to.

as far as the workout. my elizabeth is a pr by over 1 min. full squat cleans, they actually felt alot better, thanks to coach b. snatches were ok couldn't really go for a 1RM as i don't have a place to bail safely. logged my food bt can't figure out how to open another tab yet...where is my shortcut of apple T to open anew window?~? any mac users here?!?!