gymgirl's workout journal

[gymgirl]

Originally Posted by Bob44

Hi gymgirl,

I loved watching your interview. Your are a great spokeswoman for crossfit. The only thing I could not figure out was your pic on the main page. Did they catch you exercising or were you practicing some of your dance moves?

I bet it won't be long before one of your handstand pic are featured on crossfit's site. Keep inspiring us with your workouts.

haha. i know funny pic. i was doing my air squats in the demo WOD which was Cindy. I use my arms a lot, learned that from watching nicoles videos so it looks like i am breaking out the funky chicken!

brat- funny, i was reading all the nice comments that day and saw someone post and i didn't recognize the name as one of the 'regular posters' so i clicked on the email addy and it gave it away! thanks for the nice words! no figure comp for me, maybe crossfit games someday!

lady c- thanks!

minime, yes finally feeling better, so weird. yeah doing the zone properly isn't much different then what i was doing before, just less protein. i haven't had to change my food much just portion sizes i had actually been doing the zone for the past year just not as strict. when i say starting the zone now i mean like 100% strict, and measuring everything not eyeballing. so far so good, just takes a little extra time.

god i havent had time to post my workouts.

sunday, september 30, 2007

6 mile outdoor run along seattle waterfront, IN THE POURING RAIN!

51:44 (i think, too lazy to look up on crossfit)

we stopped the watch at our 3 mile mark and ran one of the steepest hills in seattle. omg is was 10+ blocks of straight-up hill. i was huffing like i was doing Fran. god that sucked. It was cool to finally get to the top and look down, it was like running up a mountain.

it was pouring, with typical sideways seattle rain. my running friend LOVES to run in the rain. when we were done i coulnd't even get out of my clothes. my hat was dreanched, everything just soaked. then we went out for phad thai which i ended up barfing up all night. I got one of my weird tummy aches during the run and it only got worse after i ate. i puked 4 times then got hungry ate a bit of peanut butter and puked that right back up. you know how hard peanut butter is to get down, imagine it coming back up! ha.

Monday, October 1, 2007

rest day

tummy still messed up, so trained a couple people and rested the remainder of the day

Tuesday, October 2, 2007

Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps (sub 65#)
15 Pull-ups

16:55

pre: NFWUx2 + Burgiex2 + snatch transfer skills
post: 1 hour tango class

spent all day at a work tradeshow. packed my food but decided to make it a cheat day. ate lots of salmon, scallops, cheese, wine, beer, champagne, cornbread...ummmm lots of yummy stuff. finished off with sushi dinner with a friend before dance.

[JDR3]

Nice work Gymgirl!

I thought that was a very tough wod, my last rd of double unders was ugly!
Glad to see you're feeling better.

[gymgirl]

omg i have gotten so lazy with posting my workouts! working part time has actually kept me busy at the office and on my days off i don't get around to posting!

Wednesday, October 3, 3007

For time:
Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters


24:27

12# ball for walball's
HSPU against wall, mostly singles.

pre: modified CFWUx1 + Burgener x2
post: stretching

this workout was brutal!

[gymgirl]

thrusday, october 4, 2007

back squat: 3-3-3-3-3-3

115-135-135-140-140-145 (ugly)

also made up DL between back squat sets:

Deadlift 1-1-1-1-1-1-1

185-205-205-210-215-220-205

10lbs off PR, but very happy since I have not deadlifted in what seems like forever! happy to do 2xbw.

pre: modified CFWUx2 + Burgie X2
post: stretching

Friday, October 5, 2007

For time:
Run 400 meters
75 pound Powerclean, 50 reps
40 L Pull-ups
Run 400 meters
75 pound Powerclean, 40 reps
30 L Pull-ups
Run 400 meters
75 pound Powerclean, 30 reps
20 L Pull-ups
Run 400 meters


35:47

45# cleans

L-pull-ups took up so much time. mostly singles or 2 if i was lucky. PC''s unbroken and runs at 1:30

Friday night: out super late drinking with a friend got home at 2am, no way was i going to make crossfit class.

Saturday, October 6, 2007

rest day

Sunday, October 7, 2007

rest day. had to work at 6am and only got 3 hours of sleep. went out to breakfast of french toast with a friend afterwards and napped the rest of the afternoon, freckin rocked!

Monday, October 8, 2007

Weighted pull-ups 1-1-1-1-1-1-1 reps

15-25-30-35-40-45-50 (nose to bar no chin though, so close to PR!)

"J.T."

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

11:51

first time as rx'd. made fake rings by taking the cable handles and looping them over the dip station. usally use 25# assistance this time no assistance. need to work on ROM on ring dips, they were ugly, also bothered my shoulder.

pre: modified CFWUx2 + Burg x2
post: stretching

phew! things have been nuts! been getting out more, having fun eating out, drinking and seeing friends! training is going well. I have one client who would not deadlift or squat when we started training. now i've got him squatting (well!) and deadlifting, and he actaully likes it! I've got him doing CF too. He tells me how fun working out with me is and that this is his 'fun part of the day'. I love it when clients not only see results but are having fun and don't dread coming to the gym! makes me so happy!

Hi gymgirl, thanks for the update.

Seem like your employer is getting better value for their money with you now that you are part-time as you have less slack time.

Reading your workouts always poop me out so reading a whole week at one time has made me exhausted!

[minime]

nice work overall gymgirl! woohoo for unassisted ring dips! how bad is your ROM? even unassisted bar dips bother my shoulder. grr.

having fun is good! i too have enjoyed some eating out and drinking.. what is the point of killing yourself on the WODs and being strict on your diet if you can't cut loose now and then!

I am super impressed that you completed all those power cleans unbroken. Did you take them from the floor or from hang? Your time was barely higher than mine and i did cheater jumping pullups! you rock!

[gymgirl]

pierini-

yes they are getting more bang for their buck now! no time to screw around!

hi minime, yes took the power cleans from the floor if i remember correctly. my ROM on ring dips is very poor i'm probably going 1/2 way down, got full ROM on a few but really bothered the shoulder. i agree having fun is so important, but then i feel guilty when i think of nicole who rarley ever cheats! when i go out ive been trying to balance out my carb blocks with some nuts an cheese and make my cheat into very large blocks. haha.

anyway workouts:

tuesday, october 9, 2007

workout at home in my apartment

Five rounds for time of:
50 Squats
100 Rope jumps

time: 7:01

pre: modified CFWUx1 + HSPU
post: abs + 1 hour tango class

Wednesday, october 10, 2007

"The Bear"

power clean--->front squat--->push press--->back squat--->push press

7 times at each weight, rest as needed but only put the bar down in between rounds; no time factor; 5 rounds for max weight

45-55-65-75-85 (3x through then failed)- 80 (for last 4x)

DAMN this was exhausting. my shoulders were on fire, and i was so pumped up after this workout. looks much easier on paper.

pre: NFWUx2 + Burgie x2
post: shaking

Funny story: went to a show last night with bf and his bff. some guy says to me 'hey i saw you on the crossfit website, you were on the main page with an interview'. ha, talk about random!

today will most likey be a rest day. 7-3 at regular job then trainer meeting at 4 then meeting with my gym boss at 5 then 1 hour break then client at 7pm. no time for linda will have to make her up tomorrow or saturday.

Originally Posted by gymgirl

workout at home in my apartment

Five rounds for time of:
50 Squats
100 Rope jumps

Is your apartment on the first or second floor?

Originally Posted by gymgirl

Funny story: went to a show last night with bf and his bff. some guy says to me 'hey i saw you on the crossfit website, you were on the main page with an interview'. ha, talk about random!

Better that than to here him say: "hey, weren't you the stripper at my best friend's bachelor party?"

[gymgirl]

Originally Posted by pierini

Is your apartment on the first or second floor?

3rd floor! i jumped light, buddy lee style, on my toes shoeless. Also 2:30 in the afternoon so hopeuflly noone was around! hehe.

Originally Posted by pierini

Better that than to here him say: "hey, weren't you the stripper at my best friend's bachelor party?"

hahahahaha, very good point!

[JDR3]

Nice work on JT and the Bear ::

JT kicked my butt as usual!

[seraph]

workouts are looking great as usual gymgirl, i sent your journal to a friend of mine to give her some idea's, hope you don't mind!

i think i'm going to throw some crossfit into my weekly workouts now

[minime]

workouts are looking great gymgirl! the bear looks horrible! it doesn't look easy on paper at all! I'd like to see if i could get through even one round with a 45lb bar!

[gymgirl]

Seraph! Cool, let me know if your friend has any questions!

Hi, JDR and minime, and thanks! god the bear was BRUTAL. I have bruises on my neck bones from dropping the bar after the push press before backsquatting!

Thursday, October 11, 2007

rest day no time for workout
work and more work

then out to dinner and drinking with a friend until 2am!

Friday, October 12, 2007

came home at 2am after a long night of drinking and saw murph. I knew I was going to get up at 9am and go balls to the wall. Actually got up, made it to the gym only to find they took out all the treadmills and were getting new ones. I ended up having to do Linda instead.

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

Linda
DL; 160 (1.49 % bw)
BP: 85 (78% bw)
PC: 75 (70% bw)

time: 30:14

6 min slower but 5lbs heavier on BP and DL. I had to stop several times and just sit there as my heart was beating way to hard. Also felt quite lightheaded. Hungover linda= not fun. Things got better after round 6.

pre: NFWU x2 + Burgie x2
post: nothing

Saturday, October 13, 2007

Friday night was another late night of dinner and drinking with a girlfriend. got done at 12am then another friend called and wanted to meet so was out again until 2am.

at the gym at 9:30am for workout

"Mary"

Complete as many rounds as possible in twenty minutes of:
5 Handstand Push-ups
10 One legged squats
15 Pull-ups

9 rounds (PR)

First time doing pistols unassisted, did butt to bottom of decline/ab bench. I think I could have made 10 rounds but spent too much time running around looking for a place to do pull-ups each round as everyone wanted to use the squat rack or weird dip/pull-up station this morning.

pre: NFWU x2 + Burgener WUx2 + L-pull-ups
post: stretching

Sunday, October 14, 2007

complete rest day. went to brunch with a friend which included a smoked salmon omlette, mimossa and coffee. then off to the pumkpin patch for pumpkin pickin and hot cider. then to the brewery for a beer tour! so much fun and only $1. got a nice afternoon buzz then had dinner at a vientemese resturant. so good. finally saw that old movie Seven. that is now one of my favs.

Monday, October 15, 2007

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (sub 35#db)
12 Pull-ups

9:25

lost a lot of time waiting for stupid treadmill to start up each round. also only had 5 hours of sleep.

pre: NFWUx1
post: fighting off pukie

[gymgirl]

Tuesday, October 16, 2007

run 10k

52:20 (PR)

run done on TM. 3+ min shaved off time from last may. my 6 miles flat run outside with my runing friend have been clocking in around 51:30-53 min so very happy with this time Thank goodness I took the time to load up some re-mixes onto the ipod. rihanna, madonna and timberland sure got me through this run! :-)

stomach was making that gurgling sound, but not as bad as a few weeks ago when I ran 6 miles out in the pouring rain. this guy on the CF boards told me taht OPT mentioned the stomach thing is most likely from the digestive linging being thrown around on those longer runs. their suggestion was to not drink or eat much for 4 hours or so post run. Tried that last night which seemed to help.

pre: stretching
post: 1 hour tango class

also my weight has been dropping like crazy, 3-4 weeks ago weighed in at 113, now at 107-108. weighed in at night after eating all day and was 109. crazy.

Originally Posted by gymgirl

also my weight has been dropping like crazy, 3-4 weeks ago weighed in at 113, now at 107-108. weighed in at night after eating all day and was 109. crazy.

Hi gymgirl, weight may be down because you are dehydrated from all that late night boozing you have been doing.

Nice 10k treadmill run. Bet you were glad when it was over.