gymgirl's workout journal - Page 123

10-Aug-07, 01:51 PM

Chase your dreams. The money will follow. Trust me on this one.

EliteLift · 11-Aug-07, 03:22 AM

hey gymgirl. thats a very impresive PR with the pull-ups! i am yet to see a girl even attempt a pull-up at my gym. they just they mostly do 5lbs dumbbell curls and lots of cardio..

no-frills · 12-Aug-07, 12:49 AM

gymgirl... have you thought about doing some yoga to help calm your mind? I used to do a 1 hour class of "hot" yoga and at the end of the session my mind and body were like "jello"

**gymgirl** · 13-Aug-07, 02:08 PM

thanks guys. elite lift, i see the same thing at my gym! Girl doing 5lb dumbell curls...lol.

hi, no-frills- great suggestion with yoga. I now just need to find the time, but I bet you are right that would really help. Thanks for the great idea.

well I forgot to post my workout from saturday. This weekend was so busy I was home for maybe 4 hours during the day.

Saturday, August 11, 2007

cardio:
4 mile run on TM

3 miles of intervals:
800m warm-up
400m 7.8, 400m 6.5
400m 7.9, 400m 6.5
400m 8.0, 400m 6.5
400m 8.2, 400m 6.5
400m 8.3, 400m 6.5

1 mile run at 7.0

workout:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP: 65-75-80-85-90(F)-85
PP: 75-75-80-80-85
PJ: 65-70-75-80-85

post: shoulder press: 65x5, 55x5, 55x5, 55x5

comments:
no time for CFS class as I was supposed to run with my friend, but then he ended up having sales appts at work and had to bail. did our run on TM instead. went to dinner then adidas party then out to drinks then out to eat again at 1am with friends. lol what a weekend. got to bed at 3am.

Sunday, August 12, 2007

rest day

slept in until 10:30am!!!! was so lazy and tired and laid on the couch until 2pm then headed over to this guys house who i met on my first nike shoot. we were supposed to do a shoot, but we got caught up working on my computer, then went out to a great dinner and i had more vino. i drank fri 2 beers, sat: 1 beer, 2 glasses of wine, Sun: 1 glass of wine. lol oy!

I had a fantastic weekend aside from being completly busy.

**gymgirl** · 13-Aug-07, 10:49 PM

Monday, August 13, 2007

warm-up:
Burgener WUx2 + Snatch transfer skills

workout:

50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions

time: 53:42

comments:
had to do the swiss ball with feet anchored on lat pull-down machine for GHD sit-ups.

L-pull-ups probably took about 35-40 min of the 53. Had to run downstairs everytime double unders came up, then back upstairs and across the gym for sit-ups. Also everyone seemed to want to chat today. augh. oh well. this workout just felt like 53 min of l-pull-ups.I didn't feel worn out probably because I did lot of sitting around on those L-pull-ups.

**minime** · 13-Aug-07, 11:19 PM

nice work gymgirl! that is a ton of L-pullups! Also good job on the shoulder workout the other day, i can't believe you did another 5x5 afterward, my shoulders were tired from it, i almost quit before completing!

sounds like you had a fun weekend! I had a couple of adult beverages myself, mmm beer

JDR3 · 13-Aug-07, 11:50 PM

Nice job on the workouts!
Pullups were very time consuming.
85 lb. shoulder press is very impressive!

**gymgirl** · 15-Aug-07, 12:58 PM

thanks you guys. boy are my abs sore today. i always get sore on the 2nd day. I could hardly get out of bed and my allergies are nuts today...each sneeze is so painful! Anyway, forgot to log yesterday.

Tuesday, August 15, 2007

short on time

warm-up:
NFWUx2 + Burgner WUx2 + snatch transfer skills
clean and jerk WU: 45x10, 65x6

workout:

"Grace"

135 pound Clean and Jerk, 30 reps (sub 75#)

time: 5:24

post: 1 hour dance class

comments:
still been super busy. glad to get grace done today, and very happy with my performace. was going to do 65# cleans, but was glad I went heavier, it was really tough, but I broke it down like JDR into 6 sets of 5. when i was done one of the regulars asked if I would teach him some stuff. I said sure but also tried to get him to buy training...he can't afford it, so now I don't know if I should give him info for free (maybe scaled down version of an explanation) or not at all. anyway just goes to show that there is a market for power and o-lifting at my current gym, as he's not the first person to ask me to teach him. anyway, didn't do the WOD 5k as today I am running with my runner friend. he wants to do 4 miles minimum. this is going ot kill me, we can't run until 7:15 tonight either and that is like 45 min before my bedtime!

**gymgirl** · 16-Aug-07, 10:37 AM

wednesday, august 15, 2007

augh, exactly 1 month until i go for my crossfit certification. i don't feel ready at all, but am still pretty excited.

workout:

4.8 mile run along seattle waterfront

time: 38:32

comments:
ran at 7:15pm with my friend who is the runner. he said we were doing 4 miles at a slow pace. once we got to our 4 mile mark he kept going. i actually didn't mind. the place we run is this beautiful park along the waterfront, and yesterday was perfect. warm and in the 70's just perfect for an evening run, we even caught a beautiful sunset when we were done and stretching. got home took a hot shower, put on some relaxing lotion and slept like a baby. I have a feeling Murph is going ot be extra tough today.

**minime** · 16-Aug-07, 08:55 PM

wow great job on grace gymgirl! 75lb C&J, woohoo!

Also, 4.8 mile in 38:32 is great, its not that slow of a pace, 8 min miles for a long run is pretty fast.

good job!

**gymgirl** · 17-Aug-07, 12:41 PM

thanks minime! yeah that run felt slow but it was nice to not feel like I was going to die or like my legs were going to fall off!

thursday, august 17, 2007

warm-up:
burgener WUx2

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: 28:38 (PR)

last time: 29:14 was shooting for sub 29 so very happy with effort.

comments:
partioned 20 rounds Cindy style. 1st run 7:50 second run probably a little over 8 min. Did an extra round of cindy just incase i did any miscounting on any reps which is easy when you are in that state of delusion! I almost fell off the treadmill on the first run as the guy next to me was doing some sort of backstreet boys dance moves while running and singing. flayling his arms all around, he even dances in the gym and runs around singning...turns out hes in some production of HS musical around here, so it kind of makes sense. still funny nonetheless.

**minime** · 17-Aug-07, 02:04 PM

WOW

that is all.

**gymgirl** · 18-Aug-07, 03:45 PM

thanks minime!

Friday, August 17, 2007

rest day. co-hosted a bonfire for a friends 30th b-day at the beach. 2 was the number of the night for me. ate 2 veggie dogs (1 with bun one without) 2 smores and 2 beers. damn i forgot how good smores are! man delish!

Saturday August 18, 2007

cardio:

5 mile run along seattle waterfront- 44:38.

convinced my running friend to try his first WOD today after our run and he kicked my butt!

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Nadia-9:12 (PR)
had to use 25# on assisted mock ring dips otherwise as rx'd

Eric- 7:39
sub incline push-ups for HSPU, 25# assisted bar dips for ring dips 1:1

comments:
We had some difficulty today as it was HEMPFEST at that park. We had to navigate our way through 100's of stoners for the first and last mile of our run. Lots of interesting stuff to watch which helped take my mind off my burning legs! anyway, eric said he got a great chest workout from JT which was awesome to hear. he also has sub scap problems and hasn't really done any shoulder work in 6 months. I'm hungry now. off to a luau at my friends place. he puts the pig in the pit at 7am and it comes out at 4pm. should be fun. no piggie for me, just beer! ha. have a great weekend!

JDR3 · 21-Aug-07, 01:13 AM

I think Minime pretty much covered it for the last few days.

WOW!!

**gymgirl** · 21-Aug-07, 11:53 AM

thanks JDR!

I forgot to log yesterday:

Monday, August 20, 2007

warm-up:
NFWUx1

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

time: 16:03 (PR)

post: stretching

comments:
short on time. called in sick as i have been so exhaused. I think these extra longer runs with my friend has really helped my WOD's. my time has improved by over 1 min on Michael and :40 on Murph. cals have been lower then usual.