gymgirl's workout journal

[tim_mcf]

I'm glad that helped. I enjoy cleans too, the butt-hard part just makes them more fun. They're great for overall fitness and explosive power.

[gymgirl]

Originally Posted by tim_mcf

I'm glad that helped. I enjoy cleans too, the butt-hard part just makes them more fun. They're great for overall fitness and explosive power.

they are butt hard and my traps are still SORE!

friday, september 29, 2006

rest day, another long 11+ hour day at work. got home had my cheat meal of light 4 cheese ravioli then went to night one of the b/f's cd release party. left pretty early so i could rest up for sat morning workout. stayed away from the alcohol too!

food:

carbs: 246g 51%
protein: 131g 30%
fat: 37g 19%

total cals: 1778

saturday, september 30, 2006

cardio:
30 min on eliptical, 3.65 miles

did some stretching and foam rolling after that. my hip felt pretty tight, same down my quad.

warm-up:
double dirty dog walks: 100 reps each side*

workout:

Helen

3 rounds for time of:

400m run (subbed 2,000m bike)
21 kettebell swings (20lb db swings)
12 pull-ups

time: 18:27

biking went like this:
round 1: 4:14
round 2: 3:55
round 3: 3:50

all sets of swings-ups and pull-ups unbroken. during this the first round of this workout i was thinking hmmm maybe i'll make up a x-fit type workout to do after this one, maybe with push-press and hspu's. then by the next round i was soooo sweaty, out of breath and tired i said screw it. lol i was drenched after this workout, and my legs felt the burn.

finished up with some quick biceps:

bicep curls: 30lbs 1x12, 40lbs 3x7

2 superset rounds of:
21's on bosu: 10lbs
hammer curls on one leg on bosu: 12.5lbs

arms were so tired after this. finished up with some streching of chest and traps.

* hey pierini if you happen to catch this, these dog walks are starting to get easier. what do you do to make them challenging again? do you raise the bar up or try to find ankle weights? or are these supposed to just get easier and you don't worry about it? i just want this stupid hip/abductor weakness to go away, i'll do anything to strenghten them.

time to enjoy the couch some more before night two of b/f bands cd release party weekend...might have a beer tonight too. oh well.

hope everyone is having a nice weekend!

Hi gymgirl,

You can make them tougher by doing them slower and holding at the top for between 2-5 seconds per rep.

Good workouts. Have a great weekend!

[minime]

hey gymgirl! good work with helen.. i like the look of that actually. Its another one i will have to consider... i havent ever tried the DB swing up but it doesnt look too complicated.

you are getting your moneys worth with the couch lol! mmm i wish i was sitting in a couch now watching tv... damn work!

[gymgirl]

thanks pierini, i'm glad you caught my question; and thanks for the tip. i'll try that next time!

minime, i think you would like helen, subbing the biking worked well, i was very sweaty and tired. definitely a good one for a day when you are low on time and want to get cardio and some weights in there. db swing ups aren't too tough to get. just remember to explode with your legs...atleast that is what my trainer tells me

oh and i too want to be on my couch! i am trying to get my money's worth! gosh i love that thing, can't wait to get home and lie back to watch my DVR. i agree stupid work. grrrr.

so this weekend was CRAZY busy for me. long day on friday, went out both fri and sat night to the b/f cd release party and only had 1 beer! ya for me. didn't get much sleep though and spent sunday cooking and prepping my food for the week, then had to work last night too.

now i need to find a x-fity (as minime called it) workout since i will only have 30 min at the gym today then i have to go to PT. i'll need to go through the archives and find something quick that combines somes cardio and lifting.

food:

saturday: (workout day)

carbs: 207g 41%
protein: 117g 27%
fat: 53g 27%
alcohol: 13g 5%

total cals: 1797

sunday: (rest day)

carbs: 135g 37%
protein: 109g 37%
fat: 35g 26%

total cals: 1233

[tim_mcf]

Here's a nice resource, all the named WOD's on a single page. Makes it easy to find the type of thing you're looking for.

http://crossfitmissoula.typepad.com/..._benchmark.pdf

[gymgirl]

Originally Posted by tim_mcf

Here's a nice resource, all the named WOD's on a single page. Makes it easy to find the type of thing you're looking for.

http://crossfitmissoula.typepad.com/..._benchmark.pdf

oh my THANK YOU TIM! once again comin through with the info! :

i was starting to stress becuse it got busy at work and i haven't had time to come up with a workout! thank you thank you thank you!

p.s. pukie brewster! lol i bet everyone's puking after 150 burpees for time!

[gymgirl]

monday, october 2, 2006 (how is it OCTOBER already?)

low on time today, got to the gym with exactly 30 min until i had my PT appt. i made up my own workout today.

for time:

1,600m on bike
20 push presses, 45lbs
40 hspu (toes on squat bar with the side panels up so the bar wouldn't slip)
3,200m on bike
20 push presses, 45lbs
40 hspu (toes on smith machine)
1,600m on bike

time: 25:15

now that i typed that out i realised i should have swapped the order on push press and hspu after the 3,200m bike. oh well, my shoulders were FRIED. i was drenched again after this one..that biking then push-presses got me going. and HSPU (assisted) after that were so hard.

during my first set of HSPU with toes on the bar, the owner asks me, 'what are you doing' i have to stop and tell him, then he tells me not to do them becuse i might fall and bang my head. so i ask if i can grab a mat to place under my head, and he tells me no i cannot do them in the gym. WTF is that? so by now i've wasted about a 2 minutes and not even done with 1/2 my 40 hspu's. luckily my trainer was near by and pointed to the empy smith machine which is slightly hidden. apperently no more hspu in the gym for anyone (not that i see others doing them but i am sure my trainers clients are). serisouly that is just ridiculous. people can hurt themselves walking down the stairs in the gym! so many rules at my gym. now if you are running on the treadmill and need to stop for water, or to stretch or something you are supposed to stop the treadmill, you can't just hop over to the side, which sucks because how do you track your time or milage? anyway sorry for the rant, just had to get that out.

went to my PT, looks like she is still pretty sure the knee issue is caused by compensating. my glutes and hips are still very fired up and it hurt so bad when she tried to work out the tension. inner thigh on my left side (side where my knee hurts) is quite tight, IT band is still tight. gotta keep up with my PT exercises, and she's now told me instead of iceing my knee to ice my hip/glute. she also thinks sports massage will help, so now i've got another thing to schedule. lol. still not running...i wonder how long this will last. i guess it's better then having a SERIOIUS injury where i would need surgery or something. very thankful it's not that bad.

i'm going to drag myself off this recliner and do my 700 crunches.

food:

carbs: 210g 40%
protein: 167g 39%
fat: 40g 21%

total cals: 1792

[minime]

what? thats ridiculous. Do they allow guys to load up the bar with way too much weight for them? Or toss giant dumbells around? Its stupid because its a GYM and people can get hurt - thats why they have to get liability insurance geez

good lookin workout though! the best thing about the x-fit-y workouts is that u can have your ass kicked even with limited time!

[gymgirl]

that's the thing, i don't think this owner actually wants people to train in non-conventional ways. i believe he likes machines, and group-x classes and dosen't like his trainers or members to train in anyother fashion. i mean you can't even kick up to handstand against the wall, becuse it will mess up the 'look' of the gym. i really like the gym, it's very clean, never really crowded, good location, nice people and it is not a meat/meet market. they've got a good niche as there really aren't nicer gyms for people in their 20's 30's to workout at, that are reasonably priced in my area. yeah most people aren't lifting that much weight, and honestly i don't really see people there that want to work hard and push themselves. maybe becuse i came from golds gym before and almost everyone there would train pedal to the metal, to use pierini's terms. i dunno, it's just not the vibe of that gym.

anyway, i agree i love the x-fity workouts, when you can get your ass handed to you in 30 min or less.

i have my trainer tonight and i think we are doing 'nasty girls'! in a sick way i am excited. ha.

[tim_mcf]

That's one rant of many along the same lines you see often on the x-fit board. Apparently there's TONS of places that don't want people doing this stuff. It just doesn't fit into their business paradigm, which is to get everybody on big machines doing isolation exercises. The real money comes from membership fees from people who don't actually use their memberships. If everybody is doing preacher curls, there's no need for trainers who know anything. If people start doing movements that take some skill and training, they have to hire trainers with a little brains and experience, which costs money.

This could be fun...try to see how long it will take you to get kicked out. Keep doing the HSPU's, but also bring some rings and start working on muscle-ups and levers. Start working on the snatch, and drop the weight from overhead. When you get booted, you can find a x-fit gym or start your own in your garage.

[gymgirl]

Originally Posted by tim_mcf

This could be fun...try to see how long it will take you to get kicked out. Keep doing the HSPU's, but also bring some rings and start working on muscle-ups and levers. Start working on the snatch, and drop the weight from overhead. When you get booted, you can find a x-fit gym or start your own in your garage.

ha, i think i'm on my way there. today i got a 'talking to' by the 'athletic director'. he asked me to please not do HSPU's anymore. he said i'm sorry this isn't coming from me it's coming from the owner. he asked me to talk to you about it. (didn't even do any today!) apprently he talked to my trainer too and he is not allowed to teach this to his clients. i told the guy i didn't learn it from my trainer, and he didn't belive me. i said, you know i was a gymnast 1/2 my life, and you think i learned this from my trainer? i questioned him a bit about what exactly was dangerous and how it was any different from someone falling off the treadmill, or tripping down the stairs. he had no answer but proceeded to tell me, and i quote 'HSPU are too advanced for the average gym-goer'. honestly i don't see the 'average gym-goer' doing hspu's and if they do, i'm sure it is with my trainer. isn't that what trainers are for? to push you and teach you new things that the 'average gym-goer' wouldn't think about trying? oh my i could go on forever. tim, i looked quickly at the crossfit boards and didn't see any threads on this. i was in the exercises section, i'll have to search again tomrrow. i'm interested in hearing what others are going through at their gyms.

oh and tim you'll love this, apperently my trainer brought in his rings and flung them over the cable machine so he could do ring dips and mucles ups. i asked him what the owner said and he mentioned he did it in the middle of the day when the guy was downstairs working in his office. lol i'm surprised this owner has BOSU's at the gym, 'the average gym goer' could get too adventerous and fall off. he always gave me crap for using the BOSU asking me why i just can't do stuff standing on the floor. the fact that he even had to ask that frusterated me, you own a gym, you should know this stuff!

ok sorry again for the long rant.

tuesday, october 3, 2006

had 30 min before my trainer, so did some quick cardio and stretching.

cardio:

15 min on eliptical, 2.06 miles

foam rolled my IT band, quads and glutes. i was pretty sore from my PT working on my legs yesterday.

met up with my trainer after that.

"nasty girls"

3 rounds for time of:
50 Squats
7 Muscle-ups (sub 7 rounds of 4 pull-ups & 4 dips with 25lbs assistance on dips)
55 pound Hang power cleans, 10 reps

time: 19:45

almost met pukie, my goodness this was tough but i loved it. finished the last set of hang power cleans in 40 seconds, which was brutal.

then we did something he called a medicine ball wheel for 4 min.
this consisted of something like 10 sit-ups where you toss the ball on your way up, then holding the 1/2 point of a sit up and throwing the ball back and forth 10 times then taking the ball to the side and throwing it like a shot put, on each side. i can't even remember the rest, it was hard though. abs and hip flexors really felt this.

finaly we did some more stretching then worked on press to handstand. oh yes HANDSTAND. i don't know how these are acceptable, and maybe my trainer just didn't care. we started off with standing straddle press to handstands. then each one after that my trainer had me move my legs closer and closer together pressing up each time, then before i knew it i was in a pike position. never been able to press up from there, but after a couple of tries i got it. totaly stoked! my trainer made his on his first try, lucky dude. he always impresses me.

i had a great workout today! i wish i could workout with my trainer everyday. he has this great ability to push me right to my limit, but is also very supportive overall and understanding about my injuries.

food:

carbs: 182g 36%
protien: 153g 35%
fat: 58g 30%

total cals: 1826

cals and fat kinda high today. my boss took me out to lunch to celebrate my one year anniversary, so i had to eat something! best i could find was a smoked salmon cobb salad. held the bacon but had blue cheese, a whole egg and full fat balsamic vinegrette. oh well, i'm not going to stress about it.

p.s. minime, it is so nice to write this all reclined on my sofa...lol sofa, laptop and the daily show! :

[minime]

ha! what does he think, that a newbie will see u doing handstand pushups and then try them too? I see guys bench pressing 200lbs - do i proceed to load up the bar with that and then break my arms? um -no! coz people arent idiots, and if they are then its their own fault they get injured, not yours!



well sounds like u had a great workout anyway! u did nasty girls - way to go! hang power clean with 55lbs is awesome. Is your trainer expensive? He sounds like he should be! I would never hire a trainer here, they would surely hand me the set of pink dumbells and have me do two thousand curls. Geez the irish are so backwards! when i move to the US ill get a trainer.

oh i was just looking up ANTM on the net - u guys have a cycle seven already? and 6 just started here! None of the cycle seven girls look great from what i can see.

I think your Athletic Director has some control issues. I'd tell him to post in a place that's visible for everyone to see, the exercises that are not permissable, and even publish them in the gym rules or whatever is given to members when they join.

Or have fun with him, and ask him how to do one that would be acceptable to him.

[tim_mcf]

http://www.crossfit.com/discus/messages/3499/19066.html