gymgirl's workout journal

[tim_mcf]

Turkish get-ups are butt hard...I always feel it in my entire pelvic girdle for days afterwards.

The CFWU can be modified as you like. If dips are a problem, do some other pushing exercise, like pushups on a bench. I basically do a modified version and just write it out every time in my journal.

As far as strengthening the wrists, I was listening to an archived edition of "Crossfit live" last week where they were interviewing Roger Harrell, who is one of the big gymnastics gurus over there. He mentioned some pushup variations that are good for the wrists:

-fingertip pushups: get in pushup position with your hands flat, then push up on to your fingertips (arms don't bend, this is basically just a finger exercise)
-"wrist pushups" (I forget what he actually called this): in pushup position, with your weight on your knuckles, then roll your hands down so you're resting on the back of your hands, and roll back up

It sounds like you have more of a flexibility issue than a strength issue, though. Are you allowing the bar to roll out on to your fingers, or are you trying to keep it in the palm of your hand?

[gymgirl]

thanks tim for all the info. i will have to give the fingertip and wrist push-ups a try.

yeah i'm trying to let the bar roll onto my fingertips. i feel a pull/stretch on the back side of my wrist when doing it. so yeah maybe it is flexibility, my wrists don't like to bend back that far with 45lbs ontop of them too! lol once i focused more on letting the bar rest on my shoulders the pain eased up a bit.

[minime]

way to go on the weighted pullups - impressive stuff.

those fingertip pushups sound like they might result in broken fingers lol wouldnt that be a funny injury to sustain at the gym

[gymgirl]

Originally Posted by minime

those fingertip pushups sound like they might result in broken fingers lol wouldnt that be a funny injury to sustain at the gym

lol, i know! let's cross our fingers ha, that no injuries are sustained as a result of this exercise!

Thursday 8.17.06

my workout sucked today. i was having an off day.

i went in planning to do a 1 mile run warm up then do 'daniel', didn't go that way. my glutes were hurting in the place they do when my sacrum is off from running.

cardio:

1 mile run at 6.7

went to start 'daniel' and was doing some thusters but it was bothering my glutes so i decided to skip it for the day, and didn't want to hurt myself.

10 pull-ups

biceps & triceps

3 superset rounds of:
21's on the bosu 10lbs, 12.5lbs, 12.5lbs
db hammer curls 12.5lbs 1x15, 15lbs 2x8

3 superset rounds of:
tricep press down with rope 15lbs 3x16
overhead tricep extention with rope 15lbs 3x16

Cardio:

2 mile run at 6.7

biceps & triceps

3 superset rounds of:
ez curl bar curls 40lbs 3x10
tricep kickbacks 15lbs 3x12
reverse push-ups, feet on stability ball 3x16

finished up with some stretching and foam rolling, then some physical therapy. i feel like i didn't do anything today, i was so unorganized and with my glutes all screwed up i was frusterated. i think running 4 days in a row got them all flared up. my physical therapist said i would definitely feel it if i was trying to sprint and do intervals. she didn't say not to do it, but she said i would definitelyl feel the pain. i think i will skip running tomorrow, and just workout with my trainer. i'm a bit sore from the push presses and weighted pull-ups from yesterday.

food:

carbs: 194g 37%
protein: 143g 31%
fat: 65g 32%

total cals 1923

cals were a little high today. the 1/2 avacado and salmon burger patty threw my cals and fat through the roof!

Off days are a blessing. They keep us humble. That is good. We don't want to be full of ourselves. That would be annoying to others and even ourselves if not kept in check.

What matters is our effort, not our performance. Because in the long run, if the effort is there then so will be our performance.

Sleep it off, take a day of rest if necessary, and come back like a roaring lioness.

[gymgirl]

thanks pireini you are right. i just get mad at myself when i don't feel like i've done enough. i guess we all have our off days. hopefully today will be better, then i am taking two days in a row off. i think my body will be happy about that.

oh, and i have been feeling some soreness/pain in my right acheillis tendon (sp?) it's more like tightness i think. it started when i began those intervals 400m then 200m. it was pretty sore/tight for a day or two when i would get up after sitting for a prolonged period of time at work. i could run and didn't really notice it if i was going only 6.5-6.7 but once i ran faster i felt it. ever have this trouble before? i've been stretching and it's starting to feel better. maybe a couple days off running will help too.

I believe your rest speeds are too fast. When you are back in the saddle and up to trying this workout again, may I suggest that your 200 meter recovery speed be 4.0 mph of walking for 100 meters then 6.0 mph of jogging at 6.0 mph, gradually increasing the speed as you get closer to your next 400 meter repeat. Then, if you can, increase the speed of the last two 400 meter repeats at, say, 8.0 to 8.5 mph for a great closer.

But do listen to your body and don't do this workout if it is not meant for you. It's my kind of workout and I like the HR challenge it provides me.

Enjoy your weekend!

edit: oh, by the way, I wouldn't do this type of running training more than twice a week. Actually, with what you are doing, once a week is probably sufficient.

[gymgirl]

ahhh thank you pierini. you are always so helpful. next week i will try taking my recovery speeds down as you suggested. this may sound ridiculous, but (i haven't held back on here before so why start now) the stupid part is when i'm doing intervals i never want my recovery period to be very slow becuse i have this stupid idea in my head that i must run 3 miles to have had a good cardio session. so most of the time i am just trying to get it over with as quickly as possible, which is why i keep my pace up when i should be slowing down to recover. i know it's a messed up thought process and i need to get over it. i just feel like i spend so much time at the gym between, warm up, 3mile run, cool down, stretching and then my workout.

also, thanks for the info on only doing this workout once to twice a week. i used to only do interval training 2x per week and i would throw in a couple steady state 3 mile runs, but those seemed to take FOREVER. lol i just started doing intervals every day before i hurt my back because it made my cardio go by faster. like you said i need to listen to my body. i think my body is telling me, no more then a 1-2x per week. just had to shed somelight on my crazy thought process.

Friday, 8.18.06

i usualy don't workout on fridays, but i wanted to get another session in with my trainer. also i'm skipping tomrrow.

farmers walk: with 35lbs db in each hand down the gym and back
waiter walk: with 25lbs db held above head down the gym and back 1x right, 1x left
double waiter walk: with 20lbs db in each hand, holding above head down the gym and back

down the gym and back = approx 30 steps each way, 60 steps total

4 rounds for time:

20 SDHP 45lbs
15 push press 45lbs
15 suspended push-ups
10 pull-ups

time: 28:30

SDHP 10/10
push press 10/5
suspended push-ups 5/5/5
pullups round 1 unbroken, round 2 7/3, round 3 6/4, round 4 5/3/2

this was a great workout. i was pretty sweaty and breathing hard. the SDHP and suspended push-ups were brutal.

finished up with superset rounds of:

double concentration curls 12.5lbs 2x10
preacher curls 12.5lbs 2x10

Food:

had my cheat ravioli and wine tonight. cals are probaly not as high as i've posted, as i put in some bread that i haven't gotten around to eating yet.

carbs: 240 48%
protein: 138g 32%
fat: 32% 17%

total cals: 1829

taking saturday and sunday off. i think my body will thank me.

have a great weekend ya'll!

[minime]

hey gymgirl - your workout looks great! 45lb on the SDHP is great! Ive never done these but i dont think id be able to do them with 45.

and even with your cheat u only had 1829 - thats great!

enjoy your two days off!

[JDR3]

Great job, Sumo's are down right tough!!

[gymgirl]

Originally Posted by JDR3

Great job, Sumo's are down right tough!!

let me just tell you both, i am feeling it today. wasn't so bad this morning but feeling it now. also feeling it from the suspended push-ups.

didn't log my food today. did alright, but i always let myself indugle a bit on saturdays. had a nice sub sandwhich and a blueberry apple bar thing that has granola on it. went to a luau at my friends (didnt eat or drink tough!) and afterwards the boyfriend and i went out for ice cream again. i got frozen yogert so i don't feel that bad, and only ate about 1/4 of my waffle cone. now i'm sitting down to my glass of vino. hehe. i love the weekend.

oh and i did buy a watch today so i can time my workouts more efficiently. the girl at niketown didn't really know the watches so i hope the one i got has a stopwatch capability. i know it can time intervals and laps for running, but i don't know how it works exactly. i'm going to go mess with it now.

[no-frills]

R&R and a casual day all around will help both mentally and physically for the week to come.

glad to hear you decided to get a watch. I noticed when you time your sets, etc. you push harder during the workout.

[gymgirl]

my rest day was awesome. i did chores, cooked and preped my food for the week.i still managed to squeeze in a nap and a lot of tv watching.

Food for Sunday 8.20.06

made some yummy balsamic glazed halibut with sun dried tomato couscous and roasted asparagus for dinner.

carbs: 173g 33%
protein: 176g 41%
fat: 49g 26%

total cals: 1763

cals were a bit high for a rest day but i have been STARVING all day.

[gymgirl]

monday 8.21.06

i was planning to get in a better workout and longer run, but my physical therapist called to say she wanted to see me today. so i had to cut my workout short.

cardio:

ran 1.5 miles at 6.7

workout:

AMRAP in 20 min of:

agility course: running inbetween/around 5 punching bags then across the room to a wall about 15 feet away, then back the other way through the bags.
10 walking bosu lunges
monster run back feet outside the bosu (20 steps)
1 HSPU feet against the wall
5 push-ups
5 pinch grip body rows using the bag

12 rounds, + agility course, walking bosu lunges and monster run

i was sweaty and tired after this. i can't belive i was actually supposed to go for 30 min, i don't know if i would have made it. those pinch brip body rows using the bag were HARD. my hands were so sweaty i kept slipping off the bag.

anyway, not a great workout today, but i guess it's better then nothing at all.

went to the physical theripist, my glutes are still acting up quite a bit from running. i also learned that my left leg is shorter then the right by more then the normal 1/4 inch. this may be causing some of the pain in my glutes as the right leg may be taking a lot more impact. got more strenghtening exercies and am told not to run if it hurts, which is a step back from my last visit. hopefully i won't have much pain because i don't want to deal with not running again.

oh and i don't know who saw that chick on the crossfit website today. HOLY COW look at the abs on the girl in the black sports bra. WOW her abs are better then the guy next to her.
http://www.crossfit.com/



food:

carbs: 205g 39%
protein: 181g 41%
fat: 40g 20%

total cals: 1830

[tim_mcf]

That's Eva Twarkodens, one of the elite monsters. Used to be a professional skiier, and was pretty durn good, too. She regularly logs times that make my eyes bug out.