gymgirl's workout journal

Before you scrap what you have been doing which has worked well for you, let me say that I think both minime and you look great. There are alot of women who would sell their souls to have bodies like yours. Obviously there are genes at play here, plus youth, but I'm guessing the work required to give you grapefruit looking deltoids may not be worth the work.

Then there is another factor: the program has got to match the personality. My guess is that you are an anaerobic junkie. I can relate to that as so am I. You just may not get the buzz with bulk training that you get with your current training and let's not forget there's got to be an element of fun in what we do and fun is in the eyes of the beholder.

So don't let the tail wag the dog as you contemplate changes in your training. While it's important to constantly change the stuff we do to keep our muscles guessing, large scale changes need to be more carefully thought out.

My guess is that when both of you are 50 years old, you'll have a little more bulk than you now do, but both of you will probably never have a "bubble butt".

[gymgirl]

thanks pierini. ok here it is. i am a perfectionist sometimes. obviously not with things like spelling or typing, but with things i enjoy like working out. i was telling minime this, i can always find something i want to work on with regards to my body, even when i am totally happy with it. i do think i am pretty lucky (and i work hard), but i always find something to improve. i'm not getting super down on myself just identifying what i would like to change. i also agree with what you said about the training needing to match with the personality. crossfit for me is perfect. i'm a bit competitive and working hard each time to get more rounds during an AMRAP training or beating my time on a WOD is very rewarding. it keeps me motivated, i love crossfit, and sorry if i wasn't clear but i in no way want to scrap that part of my training! i just want to possibly add on some weightlifting to supplement the crossfit stuff. maybe a few heavy arm exercises on a short WOD day, or back or shoulders. and you are correct, i am an anaerobic junkie, i love the high and i love feeling lean afterwards.

i have seen my body change a great deal since starting more crossfit style training, i am leaner and meaner! ;-) i just want my arms to be a little bit bigger!

[tim_mcf]

Look at this:

http://www.crossfitnorth.com/visit_us.htm

[Lady C]

Originally Posted by gymgirl

maybe i should start doing crossfit workouts for cardio and adding some additional weightlifting after x-fit to add on muscle.

Not in that order. Do weight training then the x-fit. OR better yet do them on different days. A three day split [chest/shoulders, back/triceps, legs/biceps] separated by x-fit days would put you at 6 days a week training with one day rest.

The weight lifting should be similar to your x-fit mentality. Better numbers, either in reps or amt of wt, each time to gain improvements. I can post some of my lifts if you need a guideline.

There is an old member here Laura817 that was quite petite and could out lift me. She was strong! Here is a link to her pictures and Her journal This is similar to my mentality. I'm just old and can't keep up with you young whipper snappers!

Edit: GymGirl; who are the ladies in the pic - nice abs. I'm jealous!

[CF-OC_gal]

Those girls have a really cute look but I would never sacrifice boob volume for ab definition at any age!

Laura was amazing for her size. I thought her look was a great combination of feminine and fit!

[Lady C]

Originally Posted by Brat

Laura was amazing for her size. I thought her look was a great combination of feminine and fit!

I second that :

Originally Posted by Brat

. . .I would never sacrifice boob volume for ab definition at any age!

Brat thanks for adding to my vocabulary. I've not heard that term before and I think you expressed yourself well. I'm never too old to learn new terms.

[CF-OC_gal]

I've been biting my tongue through reading about "little lambs" and stuff.

Pierini you are all man - no doubt about it. I could have called it "fat" but that would scare off or turn off most of the members here on DF. Sorry those 2 girls in the previous picture look like teenage boys with female heads. The alternative is defined abs and surgically induced breasts. Why not just eat good clean well rounded meals and keep your god given girly parts?

Pancakes and fried eggs look better on a breakfast plate than a breast bone.

[gymgirl]

Originally Posted by tim_mcf

Look at this:

http://www.crossfitnorth.com/visit_us.htm

I KNOW!!!!: isn't that awesome? i looked at that site but am quite intimidated. i'd love to go there sometime. it would be fun to do those required private lessons. i wonder if people just show up and do the WOD's on their own, or if you do it in a class type thing. i'll have to look more tomrrow. thanks for posting that!

thank you for that link to larua817's journal and pictures lady c! you know what? about a year before i signed up here (i stumbled here from discuss cooking) i was lurking and saw laura's progress pictures. i was amazed, i remember thinking, ok she's petitie too and can put on some nice muscle. thank you for the reminder, i had forgotten all about her pictures. that last one where she is 107lbs and 15% bodyfat is amazing. she made a great transformation, those biceps are awesome! i just took a quick glance at her journal,(holy cow you are not kidding she lifts heavy!) but i am going to go back and read some more of the posts.

brat, i agree she is the perfect combination of femine and fit! so brat are you saying you would rather have bigger boobs then more defined abs?! :confused: i've always wanted to get rid of my boobs (not that i have much at all) but i perfer the flat chest look, just seems more athletic!

oh and i'm not sure who those girls are, one i believe is eva twardokens (the one on the right maybe?) who i think was an olympic skiier. the other one is named nicole according to crossfit.

anyhow, still listening and absorbing everyones comments and suggestions. i really appriciate every last one. right now i think i am going to play around for a bit and see if i can find a groove. i really like tim's approach (and i think lady c suggested something like this as well) one day metcon/one day max effort lifting/one day metcon/ one day max lifting/rest/ metcon/rest. i dunno, just playing around right now. i'd like to keep doing some cardio on the maxlift days.

this week is going to be all over the place. i mentioned two of my gym friends who are the two bigger and heavy lifting guys at my gym. i had them do the tabata something else workout with me a month or so ago and ever since they always ask me about crossfit. they'd like me to lead them through crossfit wednesdays, and maybe saturdays too. i forgot that i promised them we would do a workout tomrrow. i'm going to go over that list tim posted and find one that is more lifting oriented for us to do tomrrow. btw tim i printed out that list and it's on the front and back inside covers of my new workout book. i plan on writing in all the other unnamed WOD's in this book so i can have them at my fingertips when at the gym.

ok finally made it to the gym.

tuesday, october 10, 2006

cardio:

20 min on eliptical, 2.75 miles

wod: heavily modified! i only did two exercises as rx'd!

For time:
20 inch Box jump, 50 reps (subbed single leg step-ups)
Rope climb, 5 ascents (subbed 50 pull-ups)
1.5 pood Kettlebell swing, 50 reps (subbed 20lbs db swing up)
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps (subbed 45lbs bb)
800 meter Run (subbed 1,600m bike)
50 Back extensions

time: 24:01

subbed so much! no towels for towel pull-ups, but regular kipping were hard enough. i am still feeling a bit ill and very weak. hang power cleans really got my shoulders.

finished up with some stretching, foam rolling and pt.

food:

carbs: 211g 42%
protein: 159g 37%
fat: 41g 21%

total cals: 1750

gotta work on the diet.

[tim_mcf]

i looked at that site but am quite intimidated. i'd love to go there sometime.

Oh, please. Anybody who can do a 20 round "Cindy" has absolutely no reason to be intimidated about anything. The nearest affiliate to me is 3 hours away, I would be all over it if I had one closer.

[JDR3]

I second Tim's post. There are very few women who can out perform you on any WOD.

[gymgirl]

thanks guys, you are too nice. yeah ONCE i busted out a 20 round 'cindy' but i can't put up squat or any power lifting numbrs like those girls! oh well, i guess it would be a good experience. i took the first step today and sent an email to be added to their mailing list. the prices are very expensive! definitely something to think about though. tim where are you, it looks like there are crossfit affilates almost everywhere! where do you live, BFE?

october 11, 2006

cardio:

30 min on eliptical, 3.7miles

warm-up:
100 double dirty dog walks, focusing on holding the movment at the top.

3x16 interior rotater cuff exercise
3x12 exterior rotater cuff exercse
(can't remember what they are called but my trainer has me doing them to help alivate my nagging shoulder soreness/pain.

workout:

had one of my gym buddies with me,the other dude bailed. lol

this was the WOD from 5.5.06

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

*we decided to use the barbell instead of dumbells. my friend had not done hang cleans since college which was 10 years ago, and he'd never done push presses.

round one: 45lbs
round two: 55lbs
round three: 60lbs
round four: 60lbs
round five: 55lbs

rested about 3 min between rounds

my lower back was tight and i felt a tiny bit of pain so i took it back down to 55lbs for the last round. good workout. my buddy was commenting on how much he was sweating for 'not doing anything' lol. deadlifts and squats were definitely the easist, hang cleans and push presses were pretty tough.

finaly starting to feel better, however still pretty weak. everything seems so hard!

food:

carbs: 199g 40%
protein: 157g 36%
fat: 46g 24%

total cals: 1773

ANTM in T-5 minutes! minime, how was last nights cycle 6 episode?

[tim_mcf]

tim where are you, it looks like there are crossfit affilates almost everywhere! where do you live, BFE?

northwestern Montana

[minime]

hey gymgirl - great job on the workouts, especially those push presses! 60lbs is great!

ANTM was great - they kept that girl jade though, who was really annoying me! she's freaky lookin too like, and she is so full of it 'oh im so gorgeous, all the others are jealous of me!' That girl furonda looks like an alien i think. i mean, come on she must be like a hundred pounds and about five eight. Icky.

oh i remember the pics of Laura too! where did she disappear to anyway? she looked great. I am happy to see a petite person put on some muscle too - i must have a better look through her journal soon.

oh, i havent looked at the blogs yet today! im addicted now gymgirl, damn u!

[gymgirl]

Originally Posted by minime

they kept that girl jade though, who was really annoying me! she's freaky lookin too like, and she is so full of it 'oh im so gorgeous, all the others are jealous of me!'

oh jade the self proclaimed 'undescoverd supermodel'? she is totaly out there and looks too masculine for me/ nice body but her face is a bit harsh at times. furonda does look slightly like an alien! i really loved danielle, she is beautiful and unique. i think jonie is pretty too in that blone hair blue eyed just normal pretty way.

i just got done with the blogs...little slow today, but they are ADDICTING. i did enjoy the tara reid plastic surgery story. eeeeek, i hope it prevents young girls from going that route. i don't understand why she would need lyposuction. i have seen her in person and i was shocked at how freckin skinny she was. when i saw her she couldn't have been over 100lbs, i couldn't see her eyes either with all that black eyeliner she wore.

oh and tim for somereason i thought you lived in alaska!