gymgirl's workout journal

[gymgirl]

thanks every, still very happy with the DL PR!

CF oc gal- i haven't been foam rolling as much, but i haven't had as many hip/leg issues since i eased up on the running. i have been foam rolling the past few days though, just been abit sore. hope you get your issues all worked out, being injured sucks!

thursday, november 29, 2007

CF WOD was 5k, skipped that and got some rowing coaching from my running parter from this summer, he was also a former collegite rower. then we did this wod i found:


just got back from the gym and got some rowing coaching from my friend. we did an old WOD that i found

workout:

1,000m row
45# thrusters, 50 reps
30 pull-ups
750m row
45# thrusters, 25 reps
15 pull-ups
500m row
45# thrusters, 15 reps
9 pull-ups

as rx'd 21:44

rows at about 2:16 split (not good but once i got tired everything eric taught me went out the window!)


eric: 34/m/145

as rx'd 31:11

only erics 5th or 6th CF workout. he said he almost gave up after the first round, but pushed through! hes my crossfit protege!


friday, november 30, 2007

rest day, had to finish up my move, no time for gym

Saturuday, December 1, 2007

rest day and b-day

was going to work out but was busy meeting up with friends. it snowed liek crazy in the middle of the day and spent the day walking around with a friend downtown and doing some furnature shopping, it was perfect. went home and got ready for dinner with friends at a really yummy resturant. i saw it on the food network, giada delaruentis went there and had the donugts for dessert, they even brought them out for us too! i had salmon with grains, bread, and cocunut creme pie for dessert, also had bites of friends carrot cake, chocolate and a dougnut, had wine then met up with a friend and we went out until 1am. more wine and a a belini. went home and made a pizza and had a beer with my friend. pretty decent birthday, all thigns considered.

Sunday, December 2, 2007

5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk

Post reps to comments.

as rx'd

161/12
92/6
50/3

the C&J's killed me, maybe i shouldn't have used 95#'s! had zero energy today, hungover and dehydrated.

pre: mod CFWUx2 + Burgener WUx2
post: 500m row: 2:12 + stretching

monday, december 3, 2007

"Michael"

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

17:58

just about 2 min off of my PR. was at our new gym, and no back extension device there so i had to use the aerobics ball on the end of the lat pull-down machine, really slowed me down. runs on TM round 1-2 9.0 round 3 8.7. also lost about :30 per round waiting for TM to start up.


pre: mod CFWUx2
post: stretching and bridges and press to handstand practice

tuesday, december 4, 2007

Front Squat 5-5-5-5-5 reps

75x5
95x5
105x5
115x5
125x5 (PR)

happy with this as i never front squat. it always hurts my right vastis medialis the following day. hope i didn't overdo it today. front squats seem easier then back for some reason.

pre: mod CFWUx2 + Burgener WU + double under practice

post: 1 hour dance class then back to the gym later tonight for a rowing/push-up WOD with my rowing/running friend. so glad tomorrow is a rest day

[The Flash]

I'm glad you had a nice birthday and went a little crazy with your diet on your special day!

[minime]

Hey gymgirl! happy belated birthday, good to hear you had a good time and let your hair down!

workouts are looking great of course... nice work on that 125x5 front squat! I guess getting stronger on cleans helped your front squats, that is an impressive number. Your 'rack' must have been awesome

[gymgirl]

thanks the flash and minime!
it turned into birthday week! yikes!

tuesday, december 4, 2007

workout #2
after the front squats went back and did this wod with my rowing/running friend. i thought he would whoop me as he did crew in college. he kept a 1:50 split for the first 1,000m but was around 2:13 for the last 1,000m, i made up time on the push-ups, but almost met pukie.

for time:
50 push-ups
1,000m row
30 push-ups
1,000m row
20 push-ups

nadia: 12:31

eric
34/m/145

13:39

wednesday, december 5, 2007

crossfit rest day

thrusday, december 6, 2007

rowing/running friend wanted to workout in the evening but didn't want to do the official WOD so i went in early and did it then back to workout with him that evening.

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps (55#)
75 pound Thruster, 21 reps (55#)

time: 28:53


damn that WOD was BRUTAL. I really wanted to quit after the 1st round. almost met pukie several times. ouch.

pre: burgener WUx2
post: WOD below

3 hours later:

Air Assault

3 Rounds for Time:

Jump Rope 100
10 Pullups
10 Ring Dips (sub reg bar dips)
Row 200m
20 KB Swings (35#db)
20 Ball Slams(subbed 12# wall ball shots)
Run 400m
40 Air Squats
40 Situps

nadia 29/f/108

29:21

eric 34/m/145

31:06

probably would have done better had i not done that brutal WOD before hand!


friday, december 7, 2007

woke up feeling like i had been hit by a truck, my booty and traps are killing me. warm-up took a good 30 min and i almost met pukie during the burgener WU.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.


ALMOST rx'd! damn it!
bwt: 110#
used 105# for bench

5/13 (ipod flew off on kipping pull-ups screwed up my reps)
2/13
2/16
2/18
1/20

pre: mod CFWUx1 + burgener WUx2
post: 2x20 GHD sit-ups

[JDR3]

Glad I wasn't hanging out with you on thursday! Nice double

Super job on Lynne!

[j2bryson]

Hi gymgirl,

I'm new to the forum and lifting in general. Just wanted to say hi and let you know that you're definitely an inspiration to everyone. I'll definitely be keeping an eye on your journal. keep up the good work!

[gymgirl]

Originally Posted by JDR3

Glad I wasn't hanging out with you on thursday! Nice double

Super job on Lynne!

JDR, today is monday. monday evening to be exact and guess what? I am STILL sore from thursday. those SDHP's just kill me. my inner things are in pain!

j3bryson-

hi welcome to DF and thanks for stopping by my journal! lifting can be confusing and intimidating when you first start, but everyone here is helpful so feel free to ask a lot of questions!

Saturday, December 8, 2007

rest day. went out friday night with a few girlfriends. went to a really cool wine party. drank tons of different wine, ate a ton of dips, pizza, snacks etc. then went out dancing until 2am! woke up at 6am and spend the day with a friend, then worked. then only 1 beer and a shot sat night, but also had ravioli, then shared a pizza when we got back. oh also had like 4 brownie/cookie bars i made. yikes.

sunday, december 9, 2007

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

175x3
185x3
190x3
200x3
200x3

pre: mod CFWUx2 + Burgener WUx2
post: nothing, had to work

was really super sore still from thursday, couldn't get more then 200 up.

monday, december 10, 2007

Push Jerk 3-3-3-3-3-3-3 reps

btw: 110

85x3
95x3
105x3
110x3
110x3
115x3 (PR)
120x2 (f) on 3rd rep

pre: mod CFWUx2 + Burgener WUx2 + double unders
post: 5k row, 23:41 PR by close to 2 min

[minime]

wowza nice work on those jerks gymgirl!

[JDR3]

Nice pr's Gg

The pj body weight + is awesome!

[gymgirl]

thanks you guys, i was stoked about that!

tuesday, december 11, 2007

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

nadia: 16:03 (PR)

eric: 34/m/145

17:41

pull-ups sucked up 7 min. i thought eric was going to have me beat on this one. we finished pull-ups at the same time (he did strict i did kipping!) and he went to town on the push-ups doing 50 unbroken, then it caught up with him, and he had to rest a lot. can't let him beat me just yet!


pre: snatch practice (worked on form didn't count reps got up to 60# with deep catch) + 1 hour dance class
post: stretching

[minime]

Great job on Angie gymgirl, I know it was a few days ago but I forgot to comment. I can't believe you did pushups, situps and squats in 9 minutes, you must have looked comical! In a good way of course

Your friend must be pretty strong if he did 100 strict pullups in 7 minutes! kipping is one thing, 100 strict would take me several days!

[gymgirl]

thanks minime! yeah eric is really strong, and small which is to his benefit. he needs to work on getting full ROM on the pull-ups, but first things first, getting him to do the WOD!

wednesday, december 12, 2007

i hate back squats

Back Squat 5-3-3-3-1-1-1-1-1 reps

95x5
135x3
135x3
140x3
145x1
150x1
155x1
160x1
170x1 (f)

170 would have been a PR, needed a spot to get up.

eric/m/145

135x5
155x3
155x3
155x3
185x1
185x1
185x1
185x1
190x1

thrusday, december 13, 2007

rest day

friday, december 14, 2007

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder press 80x1, 85x1, 90x1, 95(f), 95(f)
Push press: 85x3, 85x3, 90x3, 90x3, 95x3(PR)
Push Jerk: 95x5, 100x5, 105x5, 105x4 (fail on last rep), 100x5 (PR)

pre: 1,000m row
post: nothing

saturday, december 15, 2007


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

25-30-40-40-45-50(f)-50-53(PR)

pre: class at crossfit seattle
3x15
push-ups
pull-ups
sit-ups
squats

6x5 back squat: all done at 110#

sunday, december 16, 2007

4 hour photo shoot. so sore lots of ab shots, butt is sore from clenching everything.

monday, december 17, 2007

crossfit friend was in town from texas, we went to my gym to do jackie

jackie

1,000m row
45# thrusters, 50 reps
30 pull-ups

9:02

ken: 8:55

pre: CFWUx2+ burgener WUx2
post: deadlift, squat, bench practice

tuesday, december 18, 2007

"Fran"

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

3:52 (PR!)

FINALLY sub 4!

last time 4:15, time before 4:50

god that sucked. glad i had eric there to yell at me to keep going. fran is really mental with me, i normally pace around for 30 min or so. last night i got to the gym at 8:45 and eric had ben waiting since 8pm (when he gets off work) so we didnt have time for that BS. I got a quick warm-up and i had no time to mess around. he said 3-2-1 go and cheered me on. my lungs were on fire. i didn't stop coughing until about midnight last night. fran is brutal.

pre: 1 hour dance class, burgener WUx2
post: coughing, shaking, sweating and more coughing

eric's first fran

34/m/145

fran with 65#

5:02

been eating and drinking it up this holiday season but feel ok with my bod. there are donughts in the office and i really want 1/2 of one. last night i had low fat B&J's ice cream while watching the finale of the everest show. also been doing more wine and cheese with crackers when i workout late at night.

[pseudonym]

Originally Posted by gymgirl

...jackie

1,000m row
45# thrusters, 50 reps
30 pull-ups

9:02

ken: 8:55...

Yikes!! now that's a Jackie time!! well done GG, I'm very impressed.

Originally Posted by gymgirl

"Fran"

... 3:52 (PR!) ...

Double (if not triple) YIKES!!! Sub 4 Fran as rx'd ... you are a machine my friend - that is ridiculous (in a very very good way ).

[minime]

WOW!! sub 4 fran, way to go gymgirl! I agree, you are a machine. Surely you are not human? lol

Also that is a great Jackie time, and great strength work on the pullups and squats. I too hate back squats, I kept planning to do that BS workout and putting it off. Just like every time fran comes up...

Glad to hear you are livin' it up for the holiday season, if you can stop at half a doughnut you are a better woman than me. I cannot resist a boston creme every now and again, yum.

[gymgirl]

pseudonym, minime- thanks...a machine huh? funny stuff. i'm really enjoying the strenght workouts minus the back squats! lol

minime, god it took so much control to only eat 1/2 the doughnut. i wanted it all. there were so many i had to take a bite of a few. later we had cheese and crackers. then after my workout i took a bubble bath and ate some low fat ben and jerrys while in the tub, also while reading us weekly. lol rough life i know. oh i've never had a boston creame but it sounds lovely! i think i am going to be in trouble when i head ot santa cruz. pierini sent me a link to a bakery, i checked out the website and it looks devilish!

Wednesday, December 19, 2007

"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps (sub 65# girl rx weight)
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.

time: 43:07

oh dear god that was BRUTAL. I almost quit after the first 10 squat cleans, had zero gas in the tank. everything was difficult. my friend/co-worker was there so came and talked to me for most of the workout. slowed me down but i was gassed anyway, so it was a welcome distraction. shoulder tendonitis was acting up and grip was shot for pull-ups. i need a pull-up break. runs were much slower then usual, around 7.8-8.2 just couldn't get it together, happy just to finish. finished first round in under 10 min...lol all went downhill from there.

pre: NFWUx2 + Burgener WUx2
post: nothing