gymgirl's workout journal

Hi gymgirl,

Congrats on that PR. Over a solid minute improvement is impressive.

Bummer about the mac. There is a data recovery business nearby where I live that I often walk past. They have a sign on the window that says if they can't recover your data that you don't pay. If I ever had a problem with my computer, that is where I would go. Hope you are able to retrieve your stuff.

I have been reading Tommy Kono's book on Olympic weightlifting and he describes the first, second and third pulls for the snatch. Has your coaching for the snatch made a three-level distinction for the snatch pull?

Also, I had a chance to talk to Mr. Kono and tell him about the time I gave you the suggestion to practice your Oly lifts with your eyes closed. I think that was you I told that to, or was it minime? Anyway, he said that is a good thing to do and actually a Russian weightlifting coach advocated that years ago. He had me to the split jerk without any weight with my eyes closed to demonstrate his point and it was quite challenging (although it was about 2:00 a.m. in the morning when we were having that discussion).

Keep the pedal to the metal!

[gymgirl]

thanks mr. p. If I can't find someone here that can retrieve my data, I may just be sending my laptop to the place you walk by! I think retreiving over 1,000 photos and all my music would be well worth the money spent. What I'd like to know is, why does nobody mention this whole notion of 'backing up your hard drive' until AFTER something happens to your computer?! seriously, I've never heard much of it becides at work, and now all of a sudden people are like 'did you back it up' WTF? where were you when I purchsed my laptop with this valuable information? My next purchase is an external harddrive...The good thing is I just got my first modeling check and I have two more in the mail..the bad thing, I just spent $400 on jeans on Sunday. lol go figure.

As far as the snatch, yes coach burgener is all about the 3 pulls. I think he spent about 50% of our seminar talking about the second pull alone. I find the 3rd pull is where I have the most difficulty. It sounds like you learned a lot from Tommy Kono during his stay! I do remember the tip (can't remember if it was to me or not) about doing the lifts with eyes closed...I have yet to try that, but maybe today with the light bar. Did Mr. Kono test you to see if you are a right jerker or left? I am so stoked for your article!

[trainerty]

Originally Posted by pierini

Also, I had a chance to talk to Mr. Kono and tell him about the time I gave you the suggestion to practice your Oly lifts with your eyes closed. I think that was you I told that to, or was it minime? Anyway, he said that is a good thing to do and actually a Russian weightlifting coach advocated that years ago. He had me to the split jerk without any weight with my eyes closed to demonstrate his point and it was quite challenging (although it was about 2:00 a.m. in the morning when we were having that discussion).

Keep the pedal to the metal!

Ah, increasing instability of training by taking out one of your five senses. Hopefully that works well for you gymgirl. It will definitely increase your awarness of proper posture and dynamic movement.

Originally Posted by gymgirl

Did Mr. Kono test you to see if you are a right jerker or left? I am so stoked for your article!

No he did not as I am still concentrating on the power clean and push press for my workout.

But he did show me how to do a correct Olympic style squat doing it bodyweight with the middle of my back touching the edge of a corner. I am now calling these "Tommy Kono bodyweight squats" (my term, not his) and it will be a standard warmup exercise for me.

Good news is that I have completed my article. Actually I was in the middle of writing it last night when he called me to give me the telephone number where he is staying with his brother. And he told me to drop off the article and he'll read it and make additional comments before he returns to Hawaii so I dropped it off for him this morning on the way to work. We had a good conversation last night - I think he likes me - and I have a hunch that I will see him again before he returns to Hawaii on Thursday.

I hope you are successful in retreiving your data.

[minime]

nice work gymgirl! wow seven minutes for elizabeth, that is pretty darn fast! Also good job on the snatches. I was planning to do the snatches also, but I chickened out. Snatches with any weight I think are a while off for me. I am thinking I will need some instruction from a trainer. What night is good for you?

[gymgirl]

my schedule is filling up fast, but for you minime, i will clear it!

busy busy day, just getting around to posting. hope to catch up on everyones journals tomorrow.

Tuesday, August 7, 2007

warm-up:
NFWUx2 + Burgener WUx2 + snatch transfer skills

push press WU: 45x10, 65x5

workout:

3x12

push press: 75x12, 75x12, 75x12
BOR: 75x12, 75x12, 75x12

Deadlift: 135x12, 135x12, 135x12

Then off to 1 hour dance class. That's counting as part of my workout. My calfs are going to be sore I can already tell!

comments:
I think I am done with 5x5 for leg workouts, or atleast I am cutting back. I think shooting for PR's isn't really a priorty for me now, getting my body back is. I've gotten pretty bulky in the legs, and I want to focus more on getting defined and not mass. I think my leg days will be 3x12 with the exception of CF posted WOD's. I'll keep the 5x5 stuff in there for cleans, snatches, push presses etc. just not for back squats or deads.

food as usual, gotta get to bed too lazy to look it up.

[gymgirl]

wednesday, august 8, 2007

only had 30 min at the gym today.

bodyweight squats: 2x15
back squat WU: 45x10, 95x5

workout:
gym 3:30pm

Back Squat 3-3-3-3-3-3-3 reps

135-135-140-140-140-140-135

home for dinner and tried to nap twice to no avail.

7:15pm on seattle waterfront

2.8 mile run: 21:28

comments:
since this whole computer mess i haven't slept well. been busy, lots on my mind. i can't believe 2 attempts at napping when i got home and nothing! i was practically narcaleptic at work today, then i get home in bed and nothing. my run was awful today, legs were tired from squatting, body was tired from everything. im so glad my friend is patient with me as he is such a great runner. when we got done pukie was right around the corner. i looked at him and said, 'i'm gonna puke' he told me to walk it off which helped. for a good min i was sure i was going ot lose it at this beautiful park. i think i need a xanex tonight to help me sleep.

Hi gymgirl,

Eating carbs after a workout and a good shower makes me sleepy. So does reading while laying down. Sounds with all that you have going on, you may have a case of "monkey mind", a mind full of thoughts one after another like a cage of monkeys swinging from bar to bar and making a bunch of noise.

Nice run. Good to have a training partner who is better than you at something. And the weather is nice this time of the year for outdoor runs.

[Maxgain]

Originally Posted by pierini

Hi gymgirl,

Eating carbs after a workout and a good shower makes me sleepy.

Is this from creating an insulin crash though? May not be the greatest idea

[Your_Crazy]

I read that in Men's Health. So it must be a bad idea.

[gymgirl]

pierini, yep must be monkey mind. the computer, the job thing, people...it's all been on my mind! It is definitely good to train with someone who is better then you, it's tough but it's doing me good. poor guy though, i doubt he is even getting a workout in. I read before bed and that usually puts me to sleep too, but nothing was working this week. the xanex did the trick, i was out, slept like a baby and feel so much better! unfortch the weather has been CRAPPY here. for the past week it's been cloudy and 70, it's not even sunny, WTF it's AUGUST! it looks like october. hopeuflly we will get some sun this weekend I've got lots of plans and want to wear my summer dresses. lol

I too am curious about this carb thing....i didn't think an insulin crash was good either...

your_crazy LOL and so true!

Thursday, August 9, 2007

warm-up:

NFWUx2 + Burgener WUx2+ snatch transfer skills

workout:

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

6 rounds:

pull-ups: (PR) 30-15-14-15-12-17

comments:
30 is my new PR on pull-ups. I think that is 103 pull-ups and 1.5 mile run in 20 min. not too shabby when i look at it that way! i could have done more on other rounds but my grip was FRIIIIED! great workout, legs were so sore from squats and running yesterday so todays runs were tough, all done at 8.0.

[minime]

great job gymgirl, on the squats AND on nicole! 30 pullups, wow!! very impressive.

That sucks about sleep, i hate to lose sleep as I do not function well without my 8hours. I have had nights where I cannot sleep and it is so annoying! Luckily it happens rarely, i feel so sorry for people who are perpetually bad sleepers. Even after a good nights sleep i always feel i could sleep more! mmm... sleep

[JDR3]

30 pullups - that is awesome ::

I agree with you on chasing the PR's, plus it can be tough on the
body after a while.

Oh, and great Elizabeth!

Very, very good gymgirl . . . the 30 pullups.

[gymgirl]

thanks guys. i am sore today, and feel like i need a day off! im usually a great sleeper, but last night again woke up at 1:15 wide awake thinking about personal training...lol sigh. then up 3 more times to eat. minime i'm with ya i need my 8 hours or i just don't function!

today will be slow at work so i've brought a project. i've printed out all my CFJ's and additional articles, and am putting them in sheet protectors. I've gotten a binder with monthly dividers and organizing the CFJ's by month then printing out addtional copies so I can cross refrence articles. It's pretty sad taht this is what gets me excited. lol this way i can atleast be organized and if I have a client taht wants to learn more about improving x y or z i can whip out my binder and photo copy them an article.

I also got ok'd to start getting real clients and taking new member orientations. I've gotta figure out my schedule so I can actually have time for this. I'm hoping to go PT at my current job and that will open up more time for me to spend at the gym building my client base. One of the guy trainers is leaving and has told his clients they should train with me. that was pretty nice of him, but we will see what the gym has to say about that.

anyway, TGIF. I'm heading to a block party this afternoon for some food, drink and music, should be fun, but not logging the food today! lol