gymgirl's workout journal

[gymgirl]

Originally Posted by j2bryson

nice work on linda, way to pull through. You're so close to rx! I bet you'll get it next time

q for you... I've noticed people saying they follow your progress on CF, where can I find that?

ya what minime said. i post in the blog comments because if i don't my crossfit friends will blow up my phone with texts asking what my time was lol.

tuesday, march 4, 2008

filthy fifties

For time:
50 Box jump, 24 inch box
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 (12# ball thrown to higher target, no 14#ball at gym)
50 Burpees

24:41

eric 34/m/147

as rx'd

28:39

pre: nswux1 + smr
post: stretching

i did the push presses unbroken which saved me a ton of time, however too sore from linda that doing any sort of movement was painful. my lowerback, delts, and chest are so sore. wallballs and burpees killed me this time as my chest and shoulders were fried. eric lost time on the DB swings at 55# and by the time he got to wall balls then burpees he brought in a bucket. lol. we were both spent, but i have never seen him this bad post workout. it was comical. i hurt and am not looking forward to mary tonight.
50 Double unders

[minime]

great job gymgirl! Is that a PR for you for the fifties?!

[j2bryson]

oh thanks, i'll be checking in on that

good work on those fifties. I really love doing them because it's such a good mix and you know that once you finish an exercise that's it for the rest of the workout.

[minime]

I have to say I used to love the fifties, but the better my time gets the more I dread it! Once I get below 30 minutes I will never want to do it again!

Burpees are the worst. I hate them anyway, and at the end of the 50's they are just brutal.

I bet you will do great with Mary gymgirl!

[JDR3]

Gg, why is 35 girls rx when 1 pood = 36 lbs?
I've always thought the 1 pood was the men's rx?

I'm thinking you set Eric up! lol

[gymgirl]

Originally Posted by JDR3

Gg, why is 35 girls rx when 1 pood = 36 lbs?
I've always thought the 1 pood was the men's rx?

I'm thinking you set Eric up! lol

omg u are totally right! he is going to kill me! I'm so used to anything with KB's being 55 for guys and 35 for girls...oh boy i am going to be in some serious trouble when i tell him. ooops thanks for setting me straight!

mm- no not a pr for me, 21:04 is my PR did that last time right when igot back from santa cruz in january. i was just too sore yesterday. you are right every workout that you get better at makes you dread it more, atleast that is how it is with me. now the one i hate is fran im at that point (since i finally hit sub 4) where i am only cutting down seconds so it is soooo tough and i dread it.

jbryson- that is the only thing i like about the 50s! knowing that once you are done with one exercise it is over! lol

[gymgirl]

Wednesday, March 5, 2008

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

11 rounds + 5 HSPU (PR by 2 rounds)

pre: nswux1 + burgiex 2
post: ghd sit-ups

Mary was much easier this time. Last time I did her was mid- october 2007 and got 9 rounds. this time HSPU and pistols were cake and the pull-ups killed me. i would have had 12 rounds but some dip**** took the squat rack (where my fav pull-up station is) and i had ot use smith rack which killed my hands. first 4 rounds pull-ups unbroken then down to 11+4 for the rest of the rounds, grip was fried. had a client afterwards and had a super bad tummy ache, boss sent me home. i should rest today but tue-thurs is when eric and i workout. he works at the other gym (our boss owns 2 i work at 1 he works at the other) and today is his second day off since 2008 began so he wants to be nowhere near the gym. we have to go find some globo gym to crash and hopefully get kicked out of! lol now i gotta figure out a workout to do.

[minime]

nice work gymgirl! I reaally need to practice pistols, i can still only do one on a good day! Were you ever in that situation? (only doing one) and how did you build up strength on them. Did you just practice regularly, did you do them holding on to something...?

I think getting 4 rounds of that with unbroken pullups is pretty awesome, great job!

[trainerty]

Tuff gal....good stuff. I guess you are a CF spokes model at this point eh

[gymgirl]

wow my journal is still here!

hi, ya'll!

my god time flies, i was sure i had just posted here like 2 weeks ago and it has almost been 2 months! i guess i should do a quick update. been super freckin busy. i'm working my event job full time 40 hours and training 15 hours per week so 55 hour work weeks plus my own workouts are exhausting me! my clientele is picking up big time...i've been turning away clients every week because i cannot fit them into my schedule--its crazy. i am finally to the point where i'm getting people who are asking to work with me, i honestly never thought that day would come.

other then that i've had some great crossfit opporutinites. i was so lucky and got invited to intern for crossfit HQ at a cert. they had me help out and assist the head trainers, i also got to be demo girl. that was super fun, and i was just happy i didn't fall off the damn box! also at that cert there was an open bar when the participants were doing fran theytold me to hop on there. i had no time to even think about it yet warm up and pr'd at 3:28. i learned so much at that cert and had a chance to talk with robb wolf (nutrition guru) which was amazing and eye opening.

last week i went to coronado (wow one of my new favorite places) for my level 2 crossfit cert. my god that was nerve racking. level 1's are more physically demanding but the level 2's are mentally challenging which in turn exhausts you physically. the cool thing about level 2's are they are actually strict with these certs. there are only 15 participants and it is pass or fail. you are not guarneteed a pass, and from what i hear usually around 5 people out of 15 fail. sometimes more. the first day is review and practice and day two is testing. you actually have to run a group like you are teaching at a level 1 cert. you are on a time limit and have to teach the progressions, demo, coach and run the group through while correcting faults all at once. i've never coached in a group setting so that was really tough to be correcting one person, while looking for other errors in others, while managing a group and trying to remember the correct cues and being upbeat! augh! day 2 was terrifying i hate speaking infront of groups. thank god i took a shot of vodka before my first test! anyway, luckily i passed and am now a level 2 crossfit instructor! phew! as terrifying as this cert was i learned so much. we had great headtrainers all the guys i really look up to: nicole, andy stumpf and adrian bozman. to have one on one time/practice and critique from them was amazing. i feel like i am coming back as a stronger trainer after that cert. next up i am working on getting a very small affiliate, business plans, cash flow analysis...my god there are not enough hours in the day but hopefully it will all be worthwhile!

monday, april 28, 2008

Thruster 1-1-1-1-1-1-1 reps

95-105-110-110-115-120 (PR)-125(f)

pre: wux2
mid: 25 ktc on bench between sets
post: 3x :25 L-sit holds

workouts are going well, diet is back on track. nicole asked me to send her my food log for 3 days--her feedback is going to be interesting...hopefully with tweaking my diet a bit i will see even greater results. im weighing about 112 now and hovering around 15-16% bf. i feel good but want to lean out just a tad more for the summer.

i'm gonna try to attach a pic from crossfit coronado. some of the level 2 trainers joined their 5pm regular class for their wod after day 1 of the cert. our workout was brutal:

5 rounds for time of:

15 db snatches (L arm), 25#
20 push-ups
15 db snatches (r arm), 25#
20 KTE

18:22

i finished 4th, after 3 guys, all beasts!

Hey we have a new member here called gymgirl - never heard of her before.

When did the 40 hour event job return? Something has got to be giving with that blitzing work and life schedule. Let me guess - the laundry - why do I have visions of a bunch of sweaty female gym cloths thrown all around your apartment?

Excellent thruster and nice photo. Imagine how you'd look in that photo if you flexed your muscles.

I know adreneline has got to be keeping you going - don't crash!

[gymgirl]

haha yep, new member--gymgirl!

pierini, the full time events job started in january again. HR decided that they could not lose a FT position so either I come back FT or i had to quit. I don't want to bank on training for my salary so I decided to do both. you know what surprisingly, the laundry is getting done! you know what is giving? sleep and TV. remember how i used to watch like 20-30 hours of tv on the weekends and evenings? no more. I am lucky if i even get 1 hour of tv watching per week. i also don't get much sleep which sucks. 6 hours maybe 7 on a good day. my studio apt is so tiny that laundry and housekeeping must get done. plus now that i live right in the middle of the city, actually just 3 blocks from pike place market and all the great bars/resturants etc. friends seem to drop by quite a bit so i have to keep my place presentable!

i do have to admit there are times when i feel like i am going to lose it--there was a period where i went one full month without a single day off..when i finally got a day off i had no idea what to do with myself. ha it's amazing how once you get so busy you forget what you used to do when you had free time.

thanks for the comment on the thrusters, i surprised myself on that one--i hate thrusters. funny comment on the pic. ;-)

p.s. pierini i thought of you, a few weeks ago we had a random beautiful sunny day in seattle, 75 degrees on a sat. CF WOD was run 10k. ran the same route eric and i would run last summer and ran a 49:33 10k. i couldn't believe it, and i was alone just me and my ipod! i need new running shoes though, still wearing the same one from 2 years ago.

[seraph]

welcome back, i was wondering where you went! sounds like you're doing great!!

[7DAYFITNES]

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Get Fit with Passion!!

[gymgirl]

thanks seraph! hope all is well with you!

tuesday, april 29, 2008

5k run

25:49

done on treadmill

pre: wux2
post: stretching

nice easy pace, just chilled out and listened to music

wednesday, april 30, 2008

Complete as many rounds in twenty minutes as you can of:

65 Pound Thruster, 10 reps
10 Pull-ups

12 rounds as rx'd

pre: wux2
post: stretching and abs

probably should have scaled the weight, but wanted to play with the big boys today, and surprisingly held my own. i'm paying for it today as i cannot walk properly. my legs hurt just sitting at my desk.

thursday, may 1, 2008

rest day

as rx'd

i really wanted to work out but eric talked me out of it. have not rested since friday and friday really doesn't count as i was at the cert, and before that last rest day was wednesday the 23rd. i'll probably deviate from my diet this afternoon as we are going to art walk and dinner. i'm actually taking the night off of training clients too! whooo only 8 hours of work today rather then 10-12 like normal!