gymgirl's workout journal

[pseudonym]

Originally Posted by gymgirl

...can't wait for linda tomorrow!

That's an illness for sure ...

More power to ya!! I'm still a ways off being able to do Linda as RX'd in anything under probably an hour and a half (BW Bench is my achilles heel)!!

Look forward to see your results.

[minime]

nice work gymgirl! wow you made it in a great time, considering you did the girls rx'd weight and proper ring dips! I still have not managed to do ring dips, i just do the jump up ones

I couldn't get to sleep last night, i kept thinking about linda! 'i won't do it'.. 'but then again.. maybe i could just scale down more than usual...' 'i should go for it with 135 on DL' etc. etc.

I still have not decided but I will think of you to motivate me.. i know you will kill it!

[minime]

and pseudonym : i too am so far from doing as rx'd in fact it would be impossible for me as my 1RM on bench is not close to my bodyweight!

[gymgirl]

Originally Posted by pseudonym

That's an illness for sure ...

i know, I am a sick, twisted girl.

I too am pretty far off from doing linda as rx'd. like minime my 1RM bench is pretty damn close to my bodyweight! last time I did linda as follows:

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

we will see what ican do today.

minime, just scale linda as much as you can and go for it! you can do it! oh and those ring dips will come, you are making great progress. it takes awhile to get all the exercises down, so don't fret it will come!

[gymgirl]

wednesday, november 14, 2007


"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight 160# (150% bw, rx'd!)
Bench press: body weight 85# (80% bw)
Clean: 3/4 body weight 80# (75% bw, rx'd!)

Set up three bars and storm through for time.

bwt: 107#

time: 25:07 (PR)

So close to rx'd! This is closest ever! Obviously need to work on bench, and I think my math is pretty close.

pre: NFWUx1 + Burgener WUx2
post: lots of sweating

oh im effin starving, I've already had 14 2 block meals and need to eat more!

[minime]

wow!! wow!! you did totally awesome nadia! way to go! i mean seriously, you are almost there! just that darn bench. But having watched nicole today, i feel a bit better about bench as it seems even the best have trouble with it!

you had 28 blocks yesterday?!! jeez i have been trying to stick to 14 with extra fat but am feeling hunger too. I was doing 12 only last week but i am eating more now. Have you been doing mostly veggies for your carb? I have been bad and eating too much fruit & oatmeal.

I would love to see the video of your linda, i bet you drew some strange looks!

[CF-OC_gal]

Nice work on Linda! You are really pushing your limits and it's getting you places. I can't believe how little you eat - you eat about half of what I do, but then you look twice as lean!

[gymgirl]

oh god no not 28 block meals sorry should have been more clear. 14 total each meal/snack was 2 blocks so i should have said 7 2 block meals, in my head i had 14 meal blocks each broken into 2...im overcomplicating it...lol i have been sticking to 12 so eating 14 and still being starving was weird. oh and yes mostly veggies, green beans and lettuce during the week. on the weekends fri-sat-sun i eat my zone meals and have breakfast or dinner whatever the hell i want on all 2 days. sometimes i do a bad breakfast AND dinner. last night i ddin't go out to dinner once but TWICE. had halibut at dinner #1 and my carbs were the wine. ha, then dinner #2 was a mini veggie burger and beer at 10pm after the movies. tonight my cheat meal will be sushi and more drinks. a bunch of us trainers are going to watch our co-workers drag show. then tomorrow my running parter is taking me to this dinner party thing where it is all veggie food and wine pairings. apperently these dinner parties are to die for, i will be completely foodtarded after this weekend.

oh and thanks minime and CF ocgal! Yea that stupid bench. i too felt better after watching nicole struggle with her bench press, but atleast she is doing it as rx'd! on and CF-OC Gal, thanks it's funny i am spending less time in the gym and seeing better results. those 5x5 4x8 3x12 was fun but i just don't have time for it anymore and now am able to put more into my CF WOD's.

I just signed up for my next crossfit cert, this one in Santa Cruz so I gotta get on it and go balls to the wall with my workouts until then.

Anyway, workouts!

Thursday, november 15, 2007

CF rest day, i also took a rest day. was supposed to workout with a trainer at my gym but our meeting ran over and we both had clients so no workout.

Friday, November 16, 2007

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65# girl rx'd weight)
Pull-ups

4:15 (PR)

DAMN! didn't meet my goal of sub 4 min. made it through the 21's unbroken but didn't manage my rest periods well on the 15 round. sigh.

pre: dance practice + mod CFWUx2 + Burgener WUx2
post: lots of shaking

Saturday, November 17, 2007

stuck in the office all day and need a nap before tonight, so no workout.

[CF-OC_gal]

Oooo... another cert! Good luck with that.

[minime]

nice work on fran! wow!

you have been sticking to the 12 blocks? do you have 2x fat? When i was doing 12 and 2x fat I was still ending up at like 1500 calories and it just seemed too low. THis week I am doing 1700 calories so 14 blocks. I usually eat whatever for most of the weekend, some meals will be zoned some not. Cheat meals are good, you don't want your metabolism getting sluggish, a carb load is good for it i think.

Anyway you did so awesome on fran : I can't wait til I can do this workout in less than half an hour ha ha

I was looking for your Micheal time in the CF comments

Allow time when in Santa Cruz to go to the Boardwalk and ride the Giant Dipper roller-coaster. I never miss doing that when I go there.

There's a great coffee shop there too where they brew your coffee one cup at a time using the drip method. Coffee so strong it will break my HR monitor.

Have you ever video taped a shorter WOD like Fran? I'm sure watching it would provide alot of clues about improving your rest management. Good job!

[JDR3]

Nice Fran!

You'll only be a couple of hours away from Pierini and I when you're in Santa Cruz.
The Boardwalk is a fun spot.

[gymgirl]

awesome i can't wait! I think i will take a few days before and after and spend time in Santa Cruz! Waht is the weather like in January? I love boardwalks! mmmm coffee! you and JDR should come down to Santa Cruz!

oh and no i haven't taped a shorter WOD i don't have a video camera. when i taped my snatches awhile ago i used my digital camera it takes short video. ill see if i can atleast get 4 min on tape that should't be too long.

Saturday, November 17, 2007

never got around to doing michael. had to work saturday then went to my friends drag show. went out to dinner with friends before and had CRAB lasanga. so effin good. i drank WAY too much saturday, and stayed out until 2am 1 glass of wine and 4 martinis later...

Sunday, November 18, 2007

oy. woke up early sunday with a killer headache then puked then felt better. stayed in bed until 1pm nursing the hangover, and didn't make it to the gym for the filthy fifties. I had every intention of doing it even not feelin well but had to get a lot of stuff done. Sunday night went to this underground dinner party thing. it was all veggie. we had some sort of tart with carmelized onions and then a farrow risotto with butternut squash, and dessert was homemade chocolate and hazelut ice cream with this yummy chocolate/peanut tart it was like peanut brittle pie, but with a bit of softness. so freckin good. all courses had a wine parining and i am surprised i was able to drink anything after saturday!

Monday, November 19, 2007

Filthy Fifties

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35#db girl weight)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


29:32 as rx'd

first time using 20# ball

pre: CFWUx1
post: 500m row 2:06

didn't have time for a real breakfast (so bad i never do that) which made the workout really tough

Ahh, the Giant Dipper in Santa Cruz - wish I was taking a ride on it right now!

Giant Dipper Rollercoaster at the Santa Cruz Beach Boardwalk

The weather in Santa Cruz in January will be nicer than Seattle.

Gymgirl, there is a cool hostel in Santa Cruz if you are in to affordable lodging within walking distance to the boardwalk. I like hosteling.

Santa Cruz,CA Hostel - Carmelita Cottages - Home - Official Website

[gymgirl]

thanks pierini, that boardwalk and dipper look amazing. i think i have seen them in movies! I will make sure to hit it up when in Santa Cruz. I can't wait to go to CFHQ it's like the mothership for us crossfitters.

I know this sounds terrible but i am scared of hosteling. Do you know any large hotels in the area? I'll do some research on the web but the ones they recomended for portland were not so good. i like room service, jaccuzi, resturant, bar etc in my hotel. cable and wifi internet is a must too. god, I'm needy sometimes, but **** if I'm 'vacationing' i want to live it up!

Tuesday, November 20, 2007

Clean and Jerk 3-3-3-3-3 reps

75x3-85x3-90x3-95x3-105x3-110x3! (PR)

Had to do an extra set because I found 105 to be managable. 115 is my
1RM, have no idea how I did this today, was shooting for 95x3. I'm so floored, I'm wondering what my new C&J PR is going to be for 1 rep. I was also shocked that my form felt pretty damn good and my rack felt good as well.

Pre: L-pull-ups + 500m row (1:59)pr! Finally under min still bad time
Post: 2x30 ghd situps + 2x10 hspu

Then went to check out a friend of mines new crossfit gym in downtown. he wants me to teach a daily class there so i went in to observe the group. turns out i had to workout as they were doing a partner workout and only had 3 people.

workout #2

warm-up:

300 partner squats: 1 partner 10 reps, next partner 10 reps repete till at 300
150 parnter push-ups: altnernating 5 reps then partner does 5 reps until 150

workout:

partner1 row/partner 2 work

row/burpees
row/push-press
row/DB cleans
row/v-ups
row/med ball twists

one partner starts on rowing. they row 300m as fast as possible, their pace controls how long the person on the opposing team is doing "work" (i.e. burpees, push-press etc) we were going for max number of reps so if you row faster you allow the person on the opposing team less time to do the work, there for greater chance of lower reps. Once the first group of partners finished rowing we swapped and the people on burpees moved to rowing and the rowers went to burpees. This workout was exhausing, especially after I had already rowed and done heavy C&J's 20 min earlier!

I think I got 20 burpees, 40 push presses (45# bar) 15 DB cleans with 25# db, 48 v-ups, and 38 med ball twists.

After that i had 1 hour waltz class. I was so tired, i treated myself to some garlic mashed potatoes form whole foods, in zone portions of corse! so yummy.