gymgirl's workout journal

[seraph]

i'm going tohave to give "badger" a shot, nice work gymgirl

[JDR3]

PR's everywhere

Great job and then some!!

[minime]

when I saw this workout I thought it was a misprint.. NINETY squat cleans?! kudos to you for pushing through this one gymgirl, you did a great job.

[JDR3]

Merry Christmas Gg!

[pseudonym]

Hope your new year is a good one so far GG!

How's that shoulder feeling? hope it's not sidelined you!!

I look forward to reading of your (significant) exploits in '08 my friend .

[gymgirl]

hi guys!

sorry life has been so busy. ill be posting an update very soon. been crossfitting, got the flu and am just getting back into the swing of things. heading to santa cruz for another crossfit cert next weekend. will be great to see the 'mothership' ha. thanks for stopping by and checking in!

[seraph]

looking forward to seeing you progress more

[gymgirl]

Originally Posted by seraph

looking forward to seeing you progress more

thanks seraph! i haven't hit any crazy new PR's really with the expection of my CFT a few weeks ago.

I think I finally hit 520

back squat: 180 (PR)
shoulder press: 90
Deadlift: 250 (PR)

total: 520

front squats also have PR'd

175 1 rep max

i'm off to santa cruz for the crossfit cert. will post about it when i get back.

[gymgirl]

i love santa cruz.

Friday, January 11, 2007

flew into san jose, got my rental car drove immedietly to the beach. had a nice lunch on the warf per pierini's suggestion and checked out the boardwalk. met up with a crossfit friend who was just there for the level 2 cert that day for dinner.

Saturday, January 12, 2008

got up early had my oats and off to CFHQ! I was so excited/nervous I could hardly stand it. got checked in, got my hello hugs from the trainers i knew and grabbed a seat in the front for the lectures. no coach at the certs anymore (which was fine as I already met him in portland). The new format is great, no more level 2 trainers there just the big wigs and the level 1 attendees. much better and more indepth coaching. lectures, break into groups work on movements, learn coaching tips, the bottom to bottom tabata squats!!! AUGH. GOD AWFUL. Annie is a squatting machine. what a site to see. back to working on movements, rotate, lecture, movement practice. good stuff. afternoon consisted of more lectures then Fight Gone Bad! oh dear god.

4-6 guys stations set-up outside and 2 womens stations inside, 1 as rx'd and one modified.

I partnered up with a girl she went first then it was my turn. I was frightened, I hate FGB. I started on SDHP got 32 reps, then box jumps 20 something, then push-press 30 reps, then row then wall ball. Nicole was a doll and stayed with me practically the entire time, coaching me through each station. she would count 2 deep breaths and go. during my 1 min break between rounds she gave me the best advice. 'when you need to rest, take a couple of breaths and go 1 second before you actually feel ready'. Kelly was also a gem and stayed with me yelling and making sure i didn't rest too long. I don't think I would have pushed as hard had they not been there coaching me along. FGB score- 287 second place female. OPT's wife beat me by 4 i believe. FGB ends and jamie shows up with an SUV full of beer. it's beer social time. what fun! we all drank and chatted, Eva T showed up, that was awesome. Then OPT shows up (his wife attended the cert he stayed at hotel) and he decides to go for a sub 7 helen on camera. It's dark by this point, tony gets the lights set up and OPT does the longest warm-up I have ever witnessed. I could not believe my eyes, he barly makes it with a 6:59 time. so freckin awesome. After the beer party, I went out to dinner with the head trainers and a trainer from CFNSC. It was an interesting turn as this time these trainers who are my heroes (especially nicole) were more like normal people then the last cert. I didn't feel so in awe, it was fun to just talk with them like I would my friends. I did have one freak out moment and sadly it was on camera. haha I was doing an interview and all of a sudden i stop as this guy walks by and i say 'omg is that greg a?!' haha. only freakout moment of the weekend. I didn't even flip when I met Eva and Annie!

Sunday, January 13, 2008

woke up so sore from FGB. lecture, warm-up, running, burpees, movements, lecture, WOD.

PHAT HELEN

5 rounds for time:

600m run (I think they said it was actually 680m)
21 KB swings, 35# girls
12 pull-ups

24:31

I got first place girl. This workout almost killed me. top guy finished in 22 something. again couldn't have done it without the amazing coaching of the crew. annie and kelly were yelling for me, and even in the complete haze I remember resting on my 4th round of pull-ups and turing to the camera and saying the F word, tony (the media guy) says, Nadia what was that? I said the F word again really loud. lol then again in a haze I remember annie saying use that agression for this run, take it easy the first 1/2 and really push the last part. some great coaching, and I am so thankful I got to experience that. god i love those CF trainers. lunch after that then more lectures and movements/coaching. talked with nicole more about diet, she put me back on 11 blocks with 3-4x the fat. she is super sweet, not only an amazing athelete but just an amazing lady all around. oh and annie is a fantastic coach, picked up some great tips on how to coach the push-jerk and kipping pull-ups from her. she really has a great way of coaching.

After we wrapped up for the second day, OPT showed up again and went head to head with Freddy C (my buddy!) from CrossFit One World. They did the 7 rounds for time of 10 SDHP's at 75# and 10 ring dips. Freddy had OPT early on but he lost it on the ring dips, OPT scored around 7 min and Freddy 8 min. It was neck in neck for awhile. We wend to BBQ for lunch after phat helen and Freddy had ribs, not such a good idea before that workout. I think that slowed him down.

I am still on a high from this weekend, I learned so much and had a great time with everyone. I can't wait to do my level 2 cert.

Monday, January 14, 2008

rest day, body incredibly sore.

Tuesday, January 15, 2008

Filthy Fifties

For time:
50 Box jump, 24 inch box (bench)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35#db girl rx'd weight)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (14# wall ball)
50 Burpees
50 Double unders

Post time to comments.

21:41

eric: 23:11

I'm sore!

[trainerty]

hey gymgal,....are you one of the instructors now? 250 deads...very nice. I'm surprised the back squat is not higher....still big numbers.

[pseudonym]

Awesome wrap-up GG; fantastic reading!

Nice work on the WOD's too; I guess it's official that you're one of the CrossFit elite now eh! 2nd place in FGB and toping the sheet for Phat Helen (which looks like a beast of a workout BTW ); not that we didn't all know it anyway of course.

Apparently there is talk/a chance that CrossFit HQ might swing down under mid this year for a cert with all us Aussie CrossFitters - having read this writeup I think I'm going to do everything in my power to get there.

[minime]

great job gymgirl! I have missed your journal posts

someday I hope to make it to one of these certs, it sounds awesome. Looks like they put you through the ringer though, FGB and 'phat helen' eh, that sounds horrid! Nice work getting 2nd and first places respectively, you truly are an 'elite' now!

Nice work on the fifties yesterday, that is a phenomenal time, amazing.

3-4x fat, wow! you better stock up on nuts and olive oil!

[minime]

so does that mean you are getting over 100g of fat per day? Do you have trouble with that? you will have to start eating meat! that way you can take care of a chunk of your fat with a nice juicy steak or a rack of ribs I know that probably makes you gag lol

[gymgirl]

Originally Posted by trainerty

hey gymgal,....are you one of the instructors now? 250 deads...very nice. I'm surprised the back squat is not higher....still big numbers.

no not one of the main instructors, just level 1 crossfit certified, this was my second though. shooting to get my level 2 cert by the end of the year. might be teaching at a local crossfit very soon too so needed to brush up on my stuff!

regarding the back squat, i KNOW seriously i can't believe it is so low relative to my deadlift. im really struggling with the back squat.

pseudonym- thanks, i had a blast, and i've heard those rumblings too re: cert down under! if they make the treck you better go. it is well worth your time and money. definitely not one of the crossfit elite, but hoping to get my ass up there someday. lots of work to do!

minime, thanks too! yeah i am still sore form this weekend. i even took monday off and my traps have not recovered from phat helen. my legs too from bottom to bottom tabata squats. what a weekend. im gonna try to attatch some pictures that another crossfitter sent me.

oh and re: fat. im only doing 2x fat i think. some meals is 3x fat. i have no idea how many total grams per day. ill have to look into that but running into a meeting right now. the reason nicole prescribed me so much extra fat is she didn't know until we were at dinner that i don't eat red meat. she thought i was getting protein from meat sources and whole fat products. when she found it out was tofu and fish she said to up the fat. she also suggested i use full fat cottage cheese and dairy products. i'm at 2% right now and might stick there for a bit, but doing full fat cheese.

[gymgirl]

wednesday, january 16, 2008

Run or Row 5K

row: 24:06 (horrible performance today)

post: Diane

21-15-9

155# deadlift
HSPU

8:00

(worst time ever, but added 20# to DL) this was so hard today. hammy's were fried and traps are still sore from phat helen and filthy fifties. Might have done better if I had time to rest between the 5k row and diane. oh well.

thursday, january 17, 2008

"Lynne"

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

Post reps for both exercises in all rounds.

BWT: 110, as rx'd

BP/PU

BP/PU
3/22
2/18
2/22
2/22
2/19

Total: 124 (finally broke 100!)

had eric there to spot me which was nice. he did great as well:

eric: 34/m/137

21/21
15/16
12/14
12/12
10/12

Total: 145

Friday, january 18, 2007

rest day, as rx'd!

i'm gonna try to post some pics from this weekend.