gymgirl's workout journal

[gymgirl]

ha! I have ZERO time pierini, it is freckin' crazy. I am so exhaused. My stupid FT job is now taking even longer to get it approved for me to go part time.I was supposed to start part time as of 9/1, but now it might not be until october.I cant believe i have another month of this crap.
Yep no food network, or TV period for me. I try to catch up on Sundays (thank goodness i have a DVR) but that's about it right now. Thankfully I read my celeb gossip every morning at work!

Wednesday, August 29, 2007

workout:

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

(sub jumping bar muscle ups) 6 minutes + 6 muscle ups

post:

3 mile run along seattle waterfront with my running friend. (7:30pm)

22:48 (PR)

comments:
muscle ups were a mess, because I had to work in on the smith machine with a trainer who was doing a circuit. at the 4th minute I had to sub dips and pull-ups which took up a all but 3 sec of that minute. If i had done muscle ups I would have had more energy/strength to go past the 6 min mark i believe. I also had 3 different people tell me I made them nervous because they though I would hit my head, also lots of wierd looks and theh gym was busy so I was kinda distracted.

The run was so hard. My legs were on fire, but I'm happy I did it. My friend is so great and patient with me. He kept reminding me to take a couple of deep breaths and to keep pushing through. He set the pace and said we didn't break it. I think I perfer the longer slower runs to the shorter fast runs, unless it's only a 400m sprint!

Got home at 9:30 (soooooo late for me) fell asleep around 10:30 due to a stomach ache. I don't know why but the past two times that we have ran shorer distances, but faster I get a stomache ache an hour or so post run. so weird.

I'm exhaused today, have to work my regular job then workout then work at the gym until 7:30, and all I want to do is sleeeeeeeeeeeeeeeeeeppppppp.

Running time looks good to me.

As I suspected, no time to clean house. At least get the laundry done, especially those sweaty gym clothes!

Have a great day!

p.s. you know you are too darn busy once fast food eating enters the picture.

[gymgirl]

pierini, last night i almost ate out. i don't think i would succum to fast food, but eating out during the week is a sign that i am waaaay to busy. i made the most of it and snacked until i got home.

Thursday, August 30, 2007

warm-up:
NFWUx1

workout:

"Roaming Diane"

135# deadlift, 21 reps
handstand walk, 21meters
135# deadlift, 15 reps
handstand walk, 15 meters
135# deadlidlift, 9 reps
handstand walk, 9 meters

time: 5:42

WOD from 8/28/07

400m walking lunge

time: 11:47

347 steps I think. done on treadmill.

my buns are sore!

comments:
Did "roaming Diane" from the video posted a few days ago! Boy was that fun! People already think I train 'wierd' but the looks I got walking on my hands up and down the straightaway inbetween the machines at the gym were priceless.
Day was so busy. work 7am until 3pm, run home for 20 min to grab some food, then to the gym for the workout, then had a client from 6-7 then drove to the east side for a casting at 7:45, got home at 9:30! AUGH i was so wiped out but had insomnia. was up until 1am, then up again for 4:30 for a bit finally got up at 6:30 for good. starving all night, kept getting up to eat.

oh minime, i hope you catch this. At my casting i look over and look at the model next to me. it finally dawns on me that it is Cassandra from ANTM (last cycle cant remember hte number 7 or 8?) not the girl who cried when they tried to give her the mia farrow hair from rosemarys baby, but the black girl who seemed pretty mellow and low key. she is sooooooooooooo freckin skinny in person. all these girls looked like LA models not fitness models, weird casting.

today is my restday. have trained 5 days straight, need a day off. got wine tonight with a friend.

enjoy your long weekend everyone!

[Lady C]

Originally Posted by gymgirl

today is my restday. have trained 5 days straight, need a day off. got wine tonight with a friend.

Yes - relax and enjoy yourself!!

[CF-OC_gal]

Roaming Diane!?!?! Geez girl, is there any crossfit workout you can't do as rx-ed? :

Good work!

[JDR3]

I guess one day off won't hurt you.

[gymgirl]

Originally Posted by Brat

Roaming Diane!?!?! Geez girl, is there any crossfit workout you can't do as rx-ed? :

Good work!

haha, yes PLENTY! I actually can'd DL 225# for reps like an rx'd diane!

Hi, LadyC and JDR. I sure enjoyed my rest day. lets hope the one day didn't do too much damange, see below!

Friday, August 31, 2007

rest day

so freckin exhaused from the week, but still managed to go out with a friend for drinks. Had my friday night ravioli, then met up with my friend for 2 glasses of a beautiful rose. I've never really been a fan of the coppola wines, but this rose was just exquisite. I decided to also order some crap spring rolls. They were soooooooo delish but fried! yum yum. what a cheat day...

Saturday, September 1, 2007

8am CFS class
have not been in 1 month, due to my sat morning runs.

team workout:
3 teams, each team had 4 participants. each person started at one of the 4 exercises and the team could not rotate until the last person finished the reps that were rx'd.

5 rounds for time of:

10 knees to chest/pull-up combo
300m row
20 KB snatches or single arm KB swings
20 squat jumps with dynamax ball overhead

we placed 2nd, not sure what our time was. Everyone was held up on the row. I got lucky and finished early on each station which bought me some time to rest between exercises.

then off to the gym to meet my friend/co-worker stephen for a quick workout. HE wanted to do a workout Rob miller of CFHQ did in one of the videos

10 rounds for time of: (sub 5 rounds)

3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

nadia: 11:33: 15#db first round, 10# last 4 rounds
Stephen: 12:34: 45# first round, 35 next couple and last round 30#db

comments:
after the first round we looked at each other and said lets only do 5 rounds! My shoulders/back and grip were already fried from the 50 pull-ups I had just done at CFS. Rob of CFHQ did this wod with 45#, 10 rounds and it took 14 min!
Also had some cheat meal, went out for sushi. could have done worse. had salmon rolls, but the white rice was not so good. also 1 beer.

Sunday, September 2, 2007

supposed to be my rest day, but since we couldn't run yesterday, my running friend suggested we do it today.

10am run along seattle waterfront:

3.75 miles: 30:45

we stopped at the pull-ups bars in the park, and I introduced him to Cindy. We were tired before we even began running, both of us struggled with the run today so we made it a 1/2 cindy.

1/2 cindy

AMRAP in 10 min of:

5 pull-ups
10 push-ups
15 squats

Nadia: 15 rounds + 5 pull-ups
Eric: 10-12 rounds (he lost count but he actually kept up very well)

after the 1/2 cindy he said there was no way in hell he could do that for 20 min.

post: nice relaxing 1/2 mile walk back. then out to breakfast, OMG so freckin good. we had a salmon, brie, basil, tomato and egg panini!! also shared a french press of coffee. We were so high from the workout, then the coffee! Took my friend home, pull-up infront of his apt and I look out the window and reconize this guy walking down the road, so does Eric and then it dawns on me, it's Fred Armison (sp?) from Saturday Night Live! I love him! He's in town performing stand-up at this huge music festival we have in seattle each Labor day weekend.

tonight is another cheat meal. going out to mexican witha couple of trainers from the gym then to see SUPERBAD! ha! Saw it yesterday with b/f and it was so freckin' funny. Been eating and living it up a bit this summer. I've also been very bad about logging my food. I was getting a bit too addicted and after some relfection I realised I always skip out on dinners/drinks/parties because I don't want to ruin my workout or eat bad. I decided I need to live it up a little more and actaully have a life. Thus the dance classes, more time with friends and more eating out abit. I've got to find balance and not only worry about my training and my diet. It actually feels really good and I feel much happier. I'm sure once it starts raining again I won't be out as much, but it was really nice to enjoy the summer, got to try a lot of new food, and fun resturants I would have never gone to before.

[JMike]

Lol, I'm so impressed. 10 miler must've been fun. I also love how many cheat meals you're having It's not a party if it happens every night.

Mike

[gymgirl]

yep, it's been pretty much a cheat weekend! I'm loving every minute of it though!

Monday, September 3, 2007

CFS class, 9am

warm-up:
400m run with 12# medicine ball
samson stretch
push-ups
divebommers
cobra

partner competition workout

each team of 2 started at one station, you were competing with your partner for reps. I partnered with this guy named Ben, who's been CF'ing for years and also former gymnast.

round 1: 60 sec at each station

squats:
N: 67
B: 67

push press: both 65#
N: 23
B: 35

wall ball:
N: 6# ball: 26 reps
B: 12# ball: 23

row:
N: 234m
B: 250m

pull-ups:
N: 21
B: 20

KB swings:
N: 36kg: 26 reps
B: 32 reps

v-ups:
N: 47
B: 43

Round 1: TIE

Round 2: 45 sec at each station

squats:
N: 54
B: 53

push press: B 65#, N 45#
N: 36
B: 34

wall ball:
N: 6# ball: 19 reps
B: 12# ball: 14

row:
N: 140m
B: 177m

pull-ups:
N: 17
B: 13

KB swings:
N: 36kg: 16 reps
B: 0 reps

v-ups:
N: 33
B: 33

round 2: N wins

round 3: 30 sec at each station
at this point my partner got a visit from pukie and left for the rest room for 1/2 the circuit...

squats:
N: 36
B: 35

push press: B 65#, N 45#
N: 25
B: 25

wall ball:
N: 6# ball: 15 reps
B: 12# ball: 15

row:
N: 95m
B: 0

pull-ups:
N: 15
B: 0

KB swings:
N: 36kg: 15 reps
B: 0

v-ups:
N: 26
B: 0

round 3: N wins

comments:
that was an ass kicker of a workout. decided to skip the second WOD at my reuglar gym and relax today. Loved beating a dude today, feel bad that he puked. He said the first round of squats are what got him.

[JDR3]

Very very tough workout!

Great job!!

Question: clock running the whole time or 1 min rest between rds?
Either way, brutal.

[gymgirl]

oh yes! 1 min rest between rounds! Sorry forgot to type that. The rest REALLY helped!

Tuesday, September 4, 2007

warm-up:
BW squats x10
45# OHSx10

no time for more

Workout:

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (sub 65#)

time: 18:49

post: now off to 2 hour dance class! my feet already hurt!

comments:
very happy with the workout. last time did 55# OHS took 16:34 i think. 65# OHS were tough, but I got full ROM and they really felt good today. Last rep of last round I almost lost the bar, had to press it back up in the middle of the rep, completely fatigued. Probably didn't help that my legs and shoulders are so sore from yesterdays WOD. Past two weeks have been training 6 days with 1 day off. I feel good though, but will cut back a bit next week before the CF cert.gotta run 2 hours of foxtrot here I come!

[gymgirl]

Wednesday, September 5, 2007

warm-up:

NFWUx1 + Burgener WUx2 + Snatch transfer skills

workout:

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds ( sub. 65#)
Ring dips (25# assist on mock rings for dips)

time: 7:02 (PR by 2 sec)

post: no time for anything. had to eat and had a client afterwards.

[gymgirl]

Thursday, September 6, 2007

no time for warm-up or cool-down. Had 15 min between meeting with the gym owner and my client.

workout:

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (sub 30#)
12 Pull-ups

time: 9:34

comments: about 20-30 sec off my PR. wasn't warmed up so couldn't sprint my first run, only ran at 8.0 first round of DB swings and pull-ups were slow. I let the DB just fall on the way back down rather then pulling it down like i normally do to increase speed. Finally felt warm by round 3 and ran at 8.5-9.0 but already was too far behind.

Friday, September 7, 2007

rest day

worked 1/2 day at full time job then had a shoot on the UW campus. So nice to be back at my alma mater, gosh that campus is soooooo beautiful and it was a very nice day. done with work and shoot by 2pm! gotta love that!

[JDR3]

Great job on the 3 girls!!!!

You kicked Elizabeth's ass! Very nice.

You are wearing alot of hats right now gymgirl!

Event planner by day, personal trainer by afternoon, fitness model by catch as catch can, athlete by day, and dancer by night.

Have I forgot anything?

Oh, good job on keeping the pedal to the metal with all you are doing, but don't forget to do your laundry!