gymgirl's workout journal

[gymgirl]

tuesday, august 21, 2007

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

workout:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.


pull-ups: 15-8-6-6-6-6-6-6= 59
push-ups: 14-15-12-10-9-9-9-9= 87
sit-ups: 21-20-19-16-15-15-14-15= 135
squats: 20-19-18-17-14-18-16-16= 138

Total: 419

post: 1 hour dance class, tonight is rhumba!

comments: way worse then last time. I have no idea how I scored 480 before. push-ups worse, squats way worse...the only thing I improved on was pull-ups, and by only 1 rep! augh. oh well.

food:

carbs: 186g 33%
protein: 168 37%
fat: 60g 30%

total cals: 1889

Well those Tabata numbers look good to me, and besides, you said in an earlier post that you have been exhausted and called in sick.

I think your body is adjusting to the new stuff you are subjecting it to - the dance classes and running.

Enjoy your youth!

[minime]

Tabata numbers look good to me too! I'm not surprised you are exhausted, if you have lowered calories in conjunction with adding extra cardio (runs and dance) It will take your body time to adjust to the extra workload and decreased fuel.

Aren't those longer runs killer on the legs?! i am used to running 5k at most whenever i go past that my knees tighten up and my legs burn!!

[gymgirl]

thanks pierini and minime. I think I am tired due to stress. stress=less sleep=me very tired! I'm sure the runs and dance have something to do with it too though.

Wednesday, August 22, 2007

warm-up:
burgener x2

workout:

Shoulder Press 5-5-5-5-5 reps

55x5-65x5-70x5-75x4 (f on 5th rep)-70x1-70x5

cardio:
3.9 mile run along waterfront- 29:24, about 14 sec faster then last time.

comments:
got checked during the run, as some a-hole wouldn't move over and rammed into me which in turn broke my watch. I didn't realise it for a good :20 sec then had ot run back and get it, while my friend yelled out and called him a douche. haha. gotta love it when your guys friends get all pissed off/protective. got home and had the worst stomach ache i've had in awhile. Laid on the couch until 12:30am in pain. feeling a bit better today, but still have a bit of a tummy ache.

[JDR3]

I know it wasn't a PR but the press weight is very impressive!

[gymgirl]

thanks jdr! you know it might be a PR for 5 reps, but i am to lazy to look it up.

Thursday, August 23, 2007

warm-up:
NFWUx2 + Burgener WUx2

workout:

5x5

clean & push press: 65x5, 65x5, 70x5, 75x5, 75x5
BOR: 65x5, 65x10, 70x10, 75x5, 75x10
deadlift: 135x5, 145x5, 155x5, 165x5, 165x5

comments: I've been negliecting my additional strength work, and picked up running instead while the weather is nice. It definitely shows, in that I used to be able to do 185x5, and maybe I could have if I didn't feel so weak from lack of sleep and not feeling well. On the bright side I don't have to do stretches everyday when I put my freckin jeans on!

food:

carbs: 185g 33%
protein: 198g 42%
fat: 53g 25%

total cals: 1971

[gymgirl]

Friday, august 24, 2007

rest day

BBQ with the trainers from my gym. had two beers, but didn't eat anything so that was my main cheat. went out of sushi afterwards.

saturday, august 25, 2007

cardio:

6 mile run along seattle waterfront with running friend

50:00

we took a nice slow pace so i could complete the whole 6 miles. we stopped at 3 miles to stretch for about 5 min. my legs and shins were killing me. lots of wind made the run extra tough for me.

afterwards we went to a great breakfast. i had a salmon omlette with potatoes and my friend got ome pancakes for us to try so we could go to the pancake bar and top them witha ll sorts of goodness. every berry imaginable was available, and brownsugar, whipped cream, butter...every freckin thing! so good.

Sunday, August 26, 2007

warm-up:
burgener WU x2

thrusters: 45x10, 55x5

workout:

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (sub 65#)
Pull-ups

time: 5:28

comments:
last time 4:14 with 55# thrusters. amazing how much heavier 10 lbs is! still happy with the time.

[Lady C]

Just stopping by . . . . couple of curious questions

How do you feel about your physical results with more running?
Are you sleeping all night or still waking up hungry?
Do you prefer the endurance or strength workouts more?

[gymgirl]

Hi, Lady C! thanks for stopping by.

Originally Posted by Lady C

How do you feel about your physical results with more running?

Funny you should ask this. I was just telling my running partner on saturday, that I have lost 4lbs from running with him. We only run 2x per week, but I have lost muscle. I can feel it. my legs and butt are smaller. I like not feeling so 'large' but I was telling him I almost feel 'skinny fat'. When I was 'bigger' a month ago before the running, I felt huge but felt totally firm. Now I feel smaller, but a little saggy, if that makes any sense. This is all in the booty, upper thigh area. I do like the fact that I don't feel bulky and that my pants fit me properly now...I'm sort of in a dilemma, why can't i be small and muscluar, why do i only get big in the legs and butt when i lift heavy?

Originally Posted by Lady C

Are you sleeping all night or still waking up hungry?

I cann't remember the last time I slept a full night without waking up hungry. What I am noticing is that if I run and don't lift I will only wake up 1 maybe 2 times. yesterday for example all I did was FRAN, a 5 min workout, but woke up 4 times last night starving. calories stayed the same, if not slighly higher then the days when I go for a long run, and today i have been starving all day. just had 5 slices of tofurky with low fat laughing cow cheese, an apple and yogurt and am hungry again, it's only been 20 min...I'm starting ot really notice the hunger differences on Crossfit Days versus running/regular 5x5 lifting days.

Originally Posted by Lady C

Do you prefer the endurance or strength workouts more?

I definitely perfer strength workouts more. I hate the longer runs. I would never ever do them on my own. The only thing I am enjoying is spending time with my friend that I would never really see, and the high I get afterwards! I also like not being so damn hungry too!

have you been doing some longer runs lady C? or just curious?

[Lady C]

I try to do longer runs but my knees won't let me, no matter what I've tried - wraps, new shoes, shorter strides, I can't go more than a couple miles. If I do I can't walk for two days (knee pain). I noticed a new track being put in at a local park. I think I will try it out once it opens. I'm thinking my old joints don't like the pavement. The bad thing is I like running. It really gives me a sense of accomplishment - that high you speak of.

I want less fat and you seem to get there by more aerobics than me. My old body hates me if push it. I don't like low carb ideas but I keep reading that it works for most folks. My system doesn't handle fats too well, so I don't know if I could do higher fats.

Just toying with new ideas!

[CF-OC_gal]

Hey gymgirl,

Just reading through your changes in training, you might try getting more protein from animal sources - same numbers when you count it, but make 95% of it fish or meat. I've noticed a big difference changing peanut butter and cheese/dairy based protein meals to meat. (It's hard to do, but boy it's almost as if I require less calories in a day when I do.)

[JDR3]

Hi GG,

Great job on Fran and the heavier thrusters!
Your running times look great :

[gymgirl]

Hi, Lady C

bummer about your joints. hopefully the new track will help alievate some pain for you. I also tried the higher fats (30+%) and found that my body didn't like that either. What I have found to work for me, with my traning is 30%-35% carbs, 35%-40% protein, and 25%-30% fat. Any higher on the fat and I start to put on weight (not lean muscle!) Have you tried much crossfit, or not really your cup of tea? Anyway, best of luck Lady C...you always look rockin!

Hi, Brat- great thought about animal protein. I'll try to make more of an effort. Sadly that means eating much more fish, and how much is too much fish?!

Thanks JDR! boy those heavy thrusters were BRUTAL! I don't know how annie does it. 65# thrusters and she's done in 2:47 or something!

Monday, August 27, 2007

warm-up:
NFWUx2 + Burgener WUx2

workout:

5 rounds for time of:

1 squat snatch
10 OHS
1 squat snatch
10 OHS
15 pull-ups

13:28

Used 45# barbell, no added weight!

post: 1 hour spent training another new trainer at my gym on oly lifts. It was a great opportunity for me to practice coaching. I actually got a good workout too!

comments:
holy crap this was TOUGH. I was thinking of doing 50# as 65# is Rx'd for guys. After 2 rounds of 45# I had enough, hardly finished the workout.

anyway, been exhaused. yesterday worked from 6:30am-2:30 at FT job, then worked out, worked with my new co-worker, spent an hour prospecting, and shadowed an orientation. didn't get done working until 7:30pm. what a long day. Anyway, I have 3 clients right now and that's about all I can manage until I go part time at my current full time job. and ontop of taht I still have my running committments and next month my dance class goes from 1 hour to 2 hours on tuesdays. I am so busy but I have to say I am actaully enjoying my time at the gym, even though it is work! Dance has been a great addtional workout and a time for me to escape for a bit.

food:
carbs: 21g 37%
protein: 207g 38%
fat: 62g 26%

total cals: 2303

yesterday i was so hungry. woke up 4 times last night and ate 2 full zone bars!!! 2 days of tough CF WOD's really did a number on my appetite.

[gymgirl]

Tuesday, August 28, 2007

warm-up:
NFWUx2 + Burgener WUx2

workout:

4x8 circuit

bench press: 75x8, 75x8, 80x8, 85x8
push press: 70x8, 75x8, 75x8, 75x8
weighted pull-ups: 10#x8, 10#x8, 10#x8, 10#x8

post:
1 hour dance class, tonight was east coast swing. so much fun, really worked up a sweat

food:

carbs: 185g 38%
protein: 152g 39%
fat: 40g 23%

total cals: 1638

comments:
cals were much lower then usual. started the day off hungry but hunger went away later after my workout, which i think is due to no CFWOD. I actaully slept through the night too without eating! It probably also helped that I took a xanex so I could actually get a good nights sleep instead of waking up multiple times thinking about work. now im super tired.

Darn gymgirl you are super busy. When do you clean house?

I bet you're having a tougher time watching your food channel programs and keeping up with the soaps gossip stuff. Watch those pills!