gymgirl's workout journal

Originally Posted by gymgirl/

I am moving into my own cute little apartment in the city! No BF and i did not break up, I just needed some space, and i think he got a bit too comfortable after 3.5 years of living with me and we've got some stuff to work on. we shall see.

I hope I don't ruffle your feathers gymgirl, but good for you. If you play too much "house", you might miss some of the thrills of marriage when and if that day comes for you.

Best wishes that the stuff you have to work on gets worked . . . if that is what you want.

On a fitness-related note, cool 115 clean. I would have paid the change in my right pocket to see that effort on youtube. On a technical side, how satisified were you with your ATG depth and your rack?

[gymgirl]

no feathers ruffled pierini. it's all good, the only tough part is seeing bf upset, he just didn't see my concers are serious until i started packing. i'm proud of myself to sticking to my guns, as hard as it will be. my friends are all very happy for me and i'm hoping to discover and do a lot of things i put on the back burner for the past 4.5 years. i've always wanted to live right in the heart of the city, so that will definitely be fun!

regarding the 115# clean. i so wish i had a camera for that. i was in my head on teh first attempt and didn't even get to the shrug just bailed. i had to step away for 5 min or so and re-group. my squat depth was not excellent but from what coach burgener taught us, it didn't matter we just need to squat as much or as little to get the weight where it needed to go. ha. i would have liked for a nice full squat clean, but i'd say it was cloer to squat clean then power but definitly NOT atg...maybe next time. 115# feels HEAVY.

[JDR3]

Hi Gymgirl, workouts look great!

Oh btw, 115 feels heavy BECAUSE IT IS HEAVY!!! Nice job

[CF-OC_gal]

You've really hit your stride now in the training arena GG! Your progress shows commitment - good going!

Wow breaking 100# on the clean is a major step! Your new heights keep me motivated to try and keep up! (even though there is no going back for me )

I hope your relationship transition brings you the peace of mind you are after. It's just plain not easy when you got things you want to do.

When you're not on the boards as much I can only assume you are busy working at your goals.

(Tee hee you didn't answer Mr. P 's question about being satisfied with your rack! LOL )

Someday you'll have to make it up to our CF gym. We are rising from the ashes once again this weekend.

[minime]

hey Gymgirl, sorry to hear you and BF are having problems. I hope everything works out for you guys.

Seeing your amazing progress always motivates me too!

[JDR3]

Just checking in, hope you are doing well.

[gymgirl]

Originally Posted by JDR3

Just checking in, hope you are doing well.

thanks for checking in JDR. doing ok, took a few days off due to the move but got back into the gym this week.

Tuesday October 30, 2007

crossfit rest day

1 hour tango class

Wednesday, October 31, 2007

packing, work, clients, no workout

Thursday, November 1, 2007

packing again, work, clients, no workout

Friday, November 2, 2007

Isabel

For time:
Snatch 135 pounds, 30 reps

55# snatches 5:30 (1 min better then last time and 10lbs heavier!)

made up WOD from earlier in week

Front squats 5-5-5-5-5:

95-95-105-105-95

front squats always hurt my vastis medialis (sp?) so went light and i feel ok today!

pre: CFWUx2
post: 2x40 feet handstand walks

Saturday, November 3, 2007

Crossfit Rest Day, made up WOD from earlier in week


"Diane"

21-15-9 reps of:
225 pound Deadlift (sub 135)
Handstand push-ups (head to floor)

5:59 (keep getting progressivly slower! augh)

my shoulder are sore from isabel and i think from the handstand walks which made HSPU BRUTAL!

pre: NFWUx1
post: AMRAP in 5 hours of moving boxes.

my photographer friend had a showing of his photos from katrina, went to that then out to dirnks with a friend. was bad with diet all weekend

Sunday, November 4, 2007

more moving, had to take a rest day from the gym

[gymgirl]

Monday, novemeber 5, 2007

doubled up on sunday's WOD and monday's.

"Nasty Girls"

3 rounds for time of:

50 Squats
7 Muscle-ups (sub bar muscle ups, no jump)
135 pound Hang power cleans, 10 reps (sub 85# HSC! oops did squat cleans!)


12:08 (PR)

then:

Four rounds for time:

Run 400 meters
Rest 2 minutes

1:31
1:31
1:29
1:31

pre: 500m row (2:12) mod CFWUx2 + burgener WUx2
post: stretching

probably could have had faster 400m times but did these on treadmill. last run at 10.0, yet that was a slower time then round 3. stupid treadmill!

Tuesday, November 6, 2007

Back Squat 1-1-1-1-1-1-1 reps

135-145-155-155(f)-155(f)-150-145

pre: 100 single unders: 0:41 + mod CFWUx2
post: HSPU practice + 1 hour waltz class

about 10lbs off PR. Just couldn't get it together. one of my fellow trainers wanted to 'watch me squat' aka check my form, came over and said i was going 3-4 inches past parallel. she means well but went on and on about how it is bad for your knees and will overwork your calves. I try to explain why we squat below parallel but i think some people just will never get it, and i guess that's ok- to each their own. I'm just happy to know im actually getting low enough

[gymgirl]

Originally Posted by CF-OC_gal

You've really hit your stride now in the training arena GG! Your progress shows commitment - good going!

Wow breaking 100# on the clean is a major step! Your new heights keep me motivated to try and keep up! (even though there is no going back for me )

I hope your relationship transition brings you the peace of mind you are after. It's just plain not easy when you got things you want to do.

When you're not on the boards as much I can only assume you are busy working at your goals.

(Tee hee you didn't answer Mr. P 's question about being satisfied with your rack! LOL )

Someday you'll have to make it up to our CF gym. We are rising from the ashes once again this weekend.

thanks br..eh CFOCGAL! I'm glad you have been bitten by the crossfit bug, i stopped in on your new journal, and i know you will hit your goals!

oh yeah mr. p's question! i kindly pmed me because i didn't respond to his question, i misunderstood! my rack was decent. hehe, not great on the 115. i needed to get my elbows up a bit faster! I'd love to make it up to your gym someday, and if you are evern in seattle ill be taking you to CF seattle for a workout with Dave!

minime and JDR, thanks you guys! one day is up one day is down...i do love my new apt location though. starbucks is just downstairs, and great resturats to the left and right. last night i walked 2 steps to grab a late night bite with a friend, gotta love that!

[minime]

ooh starbucks.. dangerous! I have a serious addiction to coffee. Now it is officially too cold for iced coffee I feel a bit sad! five mins away from me is starbucks, au bon pain, Dunkin donuts, and maybe 2 other coffee places! clearly my addiction is shared by many.

Hope you are doing ok in general, good thing you have crossfit to focus your energy on!

Good job on the WODs, 155 on back squat is awesome especially going that low!

Have you decided yet whether you will hit the 08 crossfit games? I bet you would kick a$$

[JDR3]

Huh, and I thought you were busy! lol

Everything looks great, and super job on Nasty Girls PR!

[gymgirl]

minime, i am so addicted too I have graduated from the latte to an americano! seattle is coffee central. i've tried to avoid starbucks and hit the little indie coffee shops as we have so many but im sorry starbucks is more convienent and CONSISTENT! now that it is downstairs i am in trouble. the ohter dangerous part is this amazing bakery is just 1/2 a block form me. they have the best pasteries and quiches around. sounds like youa re in a similar situation, great food/drinks all around where you live!

and thanks JDR and minime for stopping by oh and as far as the CF 08 games, i doubt it, but MAYBE just for fun. I would be in last place. these women are beasts. seriously, i would get smoked.

ok quick update

Wednesday, November 7, 2008

CrossFit Rest day, no rest for gymgirl!

5 rounds for time: rest 2 min then repeate add total times for 10 rounds

1 power clean
3 hang squat cleans
2 jerks
Sub 50 single unders for 200ft sprint

Round 1: 85# 7:49
Round 2: 80# 6:09

Total:14:58

Pre: mod cfwux2 + double under practice + burgener wu
Post: 2x25 ghd sit-ups

This workout was hard! Those hsc's fried my grip

[gymgirl]

thursday, november 8, 2007

Deadlift 3-3-3-3-3 reps.

175x3
185x3
190x3
195x3
200x3 (PR)

pre: NFWUx2
post: stretching

friday, november 9, 2007

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

24 rounds

push-ups gave me a lot of trouble. going all the way down now and shoulder isn't too bothered by it as it was in the past. now it just kills me chest. ;-)

pre: burgener WUx2

post: 5,000m row 26:02 (first time rowing more then 1000m, and maybe 10th time rowing total) time is awful, but i was so spent after cindy.

saturday & sunday

both unscheduled rest days. meant to go to the gym on saturday but was out really late friday night and spent most of saturday in bed watching ANTM marathon (until 2:30pm! have not done that EVER!) then sunday stayed in bed until 11 went to brunch with a friend then napped then shopped. lol god this weekend was awesome. back at it tomorrow.

[gymgirl]

Monday, November 12, 2007

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

9 rounds as rx'd

not a fan of this WOD. HSPU were head to ground L-pull-ups were in sets of 5 then 3 then 2. i had to just stand around on the l-pull-ups and didn't feel like i was working. i know that sounds stupid but for somereason i couldn't push myself with those l-pull-ups.

Then made up Saturday's WOD

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

18:21, as rx'd

pre: mod CFWUx2 + Burgener WUx2
post: 2x5 65# clean and jerks + stretching

[gymgirl]

tuesday, november 13, 2007

crossfit WOD

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps (65# girl rx'd weight)
10 Ring dips

9:27


Pre: mod cfwux1 + burgener wux2 + double under practice
Post: foam rolling this knot in my bum from double unders! + 1 hour waltz class

note: took my bodyfat today with the handheld bioimpedance device and was at 13.5% last time I used the same thing I was at 14.7% so working out less, having more cheat meals PLUS zoning has seemed to HELP reduce body fat...so funny how that works. anyway, happy with my progress wouldn't mind having my arms be a bit bigger, but happy with the rest of my body right now.

can't wait for linda tomorrow!