gymgirl's workout journal - Page 127

tim_mcf · 18-Sep-07, 01:24 PM

Nadia, you are a freckin beast.

That sounds like a completely awesome time. So you're a CF certified trainer now?

**gymgirl** · 18-Sep-07, 03:57 PM

Quote:

Originally Posted by tim_mcf

Nadia, you are a freckin beast.

That sounds like a completely awesome time. So you're a CF certified trainer now?

aww thanks tim. I felt more like a wuss, I cannot even begin to tell you how sore I am.

And yep, I'm a certified Level 1 CrossFit trainer now! I'm hoping to go for level 2 in the next year. They are re-vamping the cert process so I'm interested to find out what the changes will be.

CF-OC_gal · 18-Sep-07, 06:22 PM

I saw you in the CF H.E.L. photo!

Good work!

:

I've had to do that style push up since starting CF here. Sucks but they are right!

**minime** · 18-Sep-07, 06:40 PM

wow!! sounds so cool!!

Sucks that you felt terrible though, that would drive me mad. It seems you made the most of it though! thanks for the detailed report, i enjoyed reading it! I read what you wrote on the xfit board also

that is cool that you met nicole! So you are doing the zone all-out? Did she have recommendations for how many blocks you should have? Did she say how many calories/blocks per day she has?

those pushups sound horrible! I definitely cheat on mine then i don't go down that far that is for sure.

JDR3 · 19-Sep-07, 01:11 AM

Sounds like a ok weekend

Nice group Pic!

**gymgirl** · 19-Sep-07, 09:58 AM

yeah it was just an ok weekend jdr.

brat, yep those push-ups are correct, and that is how we do them at CFS but I was never able to do alllll the way down because it would pinch in my shoulder. I've been going to about 1 inch before hitting the ground, maybe even less. but it's amazing how much more difficult that extra 1/2-1inch is!

minime, yep all out zone still figuring a few things out but nicole gave me some good advice. hope to start sunday. i've been 1/2 assing it. Nicole said she was in tears everyday when she started the hard-core zone I just hope I don't end up like that. If I hate it after 30 days I can go back to my 1/2 zone plan.

Tuesday, September 19, 2007

CFWUx2 - pull-ups and dips + handstand practice

couldn't even get one pass through with the broomstick. couldnt squat either. legs and chest far too sore. tried the burgie WU but couldn't do the 4-5-6- my gym co-worker/friend told me i should just stop. made me feel less guilty. i just couldn' move. i still cannot extent my arms to the side.

post: 2 hour dance class.

boy was holding dance position for 2 whole hours BRUTAL on my sore chest.

**minime** · 19-Sep-07, 11:13 AM

in tears? ohh that sounds horrible!! i too have been half-assing it lately but plan to get back on track soon.. i am sorta doing the zone but not being exact. Will you be logging on fitday when you start? i would like to see your stuff when you are zoneing it

i don't know how you got through that dance class! you remind me of myself in the way you are unable to rest! i have terrible trouble trying to rest lol

my pushups need work..

**gymgirl** · 19-Sep-07, 12:46 PM

yeah she didn't get me too excited with that part of her story.

I've been 1/2 assing the zone for over a year now and will just take the full plunge. I read the book in January but was too lazy to count my blocks and just did roughly 40-30-30 mixing carbs/protein/fat in each meal and snack. Yeah I think I will track in fitday when i start 100% zoning, but I might not, it depends on how much time i have to enter all that crap in but i will keep you posted on here for sure.

yep we have serious trouble resting, you with your toe me with my soreness. one thing i learned this weekend was to take rests. it is very important. coach was saying if you keep doing CF workouts and never rest, nature will eventually MAKE you rest.

**gymgirl** · 20-Sep-07, 11:04 AM

Wednesday, September 19, 2007

warm-up:
CFWUx2 - pull-ups, dips + free standing HSPU practice

workout:

"Michael"

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

time: 17:44

about 1:30 off of PR, decline sit-ups runs on TM at 8.0-8.5

comments:
chest still so sore hurt badly to run but glad to see a WOD i could do!

post: stretching

**minime** · 20-Sep-07, 01:19 PM

great job on micheal gymgirl! you totally smoked me but that is ok i am used to it

i swear I would love to combine my running and your 'faster than the speed of light' situps and BE to make one super 'micheal' machine with a sub 15min time.

I have never been super exact on the zone but generally it seems easy enough. 3oz lean protein, 2c veg, an apple, a few nuts.. however i guess the bad thing is that if you are being super strict you can't have any sugar besides that from fruit really. I wonder what is their stance on sugar in coffee? i am trying to stay away from all artificial sweeteners and i like my coffee sweetened..

Also how many blocks will you do? I am supposed to have 12 for my size, it seems i did ok with 14 or 15 or so and extra fat but as i say i was never exact. I think it does allow you to feel more satisfied on fewer calories.

And what are nicole's views on cheat meals/days? Does she have them herself or is she super good always.

Sorry for all the questions but i am trying to figure out if i should just suck it up and deal with the hunger on less blocks or have extra blocks. i know some girls on the crossfit board were having only the recommended blocks and i think i would probably pass out or at least do really badly on the WODs.

**gymgirl** · 25-Sep-07, 01:50 PM

God I'm working Part time and busier then ever.

Thursday, September 20, 2007

"Diane"

21-15-9 reps of:
225 pound Deadlift (135#)
Handstand push-ups

5:59

one of my wort times ever. had no gas in the tank and was still super sore

Friday, September 21, 2007

5 mile run on treadmill: 43:33

stretching + NCFWx2 + Burgie WUx2

workout:

"Grace"

135 pound Clean and Jerk, 30 reps

sub 75# for C&J

time: 4:48 (PR)

Saturday, September 22, 2007

pre: CFS class, 8am

5 rounds
15 sec work, 15 sec rest:

jumping squats
HSPU
knees to chest
KB swings (24kg)
mountain climbers
hollow rocks

workout at my gym

"Isabel"

For time:
Snatch 135 pounds, 30 reps

6:13 (45#) snatches. some power snatches snuck in here and there...ooops.

post: stretching

sat night: out to wine bar with friends then b-day dinner for a friend. lots of wine and italian food and bread.

Sunday, September 23, 2007

rest day

spent the day with my running friend. breakfast of french toast, followed by 5 hours of oktoberfest. lots of beer and sun, followed by sushi and movie. great day. went all out this weekend

monday, September 24, 2007

30 Muscle-ups for time

subbed jumping bar muscle ups

time: 5:39

6 clients yesterday, worked out at 8am after first client.

**gymgirl** · 25-Sep-07, 01:56 PM

oh and i fogot to metion...i got a text message from my old trainer yesterday telling me i was on the main page of the CF website, he said he saw that arm and would have recognized it anywhere. haha funny i even enlarged that image of dammit (met him at the cert such a cool guy) but i didn't even notice myself. had to check it out when i got home. ha. funny stuff.

25-Sep-07, 02:55 PM

Good that you are busy gymgirl, can't get in trouble that way.

**gymgirl** · 25-Sep-07, 03:33 PM

Quote:

Originally Posted by pierini

Good that you are busy gymgirl, can't get in trouble that way.

haha, the bad part is i am busy playing!

oh pierini. my running partner thinks we need to participate in a 10k next month. good god. http://www.promotionevents.com/event.../dawg_dash-07/

25-Sep-07, 03:44 PM

You've got the 5k option there, but either will spank you if you give your best effort. I say go for it.