gymgirl's workout journal

[gymgirl]

Originally Posted by tim_mcf

: Thank you! Careful, you don't want your gym owner to see that. He probably doesn't want people sweating on his floors.

you're welcome! and i know, wouldn't want to get sweat on his nice hardwood floors...i mean it's not like it's a GYM or anything!

tuesday, october 24, 2006

had my trainer today, which i always look forward to. it's a nice change from dreading going to my last trainer.

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

turkish get-ups or turkish 'g's as my trainer calls them. ha

3-3-3-2

10lbs-15lbs-17.5lbs-20lbs

the 20lbs started to bother my shoulder so we stopped there

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (sub 45lbs)
Pull-ups

time: 6:41

finished up with some arm work:

bicep combo of preacher curl (PC) and concentration curl (CC) with supination (sp?) on back extension machine:

CC/PC PC/CC CC/PC CC/PC
15lbs 12.5lbs 12.5lbs 10lbs
10/6* 10/6 6/12 10/6

*negatives

overhead tricep extension:

12/9/8/12
22.5lbs/25lbs/22.5lbs/20lbs

comments: fran is much harder then she looks, at least for me she was! first time doing thrusters with a barbell, i actually liked them more, but they were tough. i think i would have shaved a minute off my time if i could have done kipping pull-ups. stuck to regular ones as they are easier on my shoulder. the pull-ups were brutal, and those last thrusters in the 21 rep round were not pretty...my arms were beat. thrusters were unbroken, pull-ups badly broken...even on the last round. i also felt a bit dizzy afterwards! arms are feeling it too from that curl combo thing. i want another shot at fran when my shoulder is better.

food:

carbs: 197g 38%
protein: 166g 37%
fat: 48g 24%

total cals: 1836

[gymgirl]

wednesday, october 25, 2006

cardio:
30 min on eliptical, 4 miles

did some stretching and interior/exterior roator cuff exercises.

today's WOD was cindy or mary...i wanted to try mary, but with my shoulder still not 100% i decided to go with cindy as there are less pull-ups. next time i'd really like to attempt mary.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

26 rounds + 5 pull-ups. PR by 6 rounds! all sets unbroken.

i was quite shocked by this one. i was shooting for 20 again, then at 20 rounds i had 4:48 left. i recounted my tally 3 times to be sure. i did little kips as not to aggrivate my shoulder...push-ups were about 1 inch from ground also to not aggrivate my shoulder. i was in the downstairs area so no one was around which was nice becuse i was making some loud and unattractive noises...one would think i was a dude benching 400lbs by the grunting that was coming from me. lol almost had a visit from pukie around round 20, and i was a bit light headed after this one, but at least my shoulder didn't hurt. cindy is one that always scares me and i find myself having to really prepare mentally for her.

food:

carbs: 207g 40%
protein: 161g 36%
fat: 48g 24%

total cals: 1859

[tim_mcf]

26 rounds + 5 pull-ups. PR by 6 rounds! all sets unbroken.

Damn, girl. Just...damn.

[JDR3]

That is just awesome! No-Frill's says you can make any noise you want if you're busting out 26! I modified my pushups also for my shoulders. You are right about the mental part and Cindy is not one of my favorites(damn pushups). Most the WOD's I can get mentally prepared for.I'll remember you're comment next time around and adjust my attitude properly before hand.

Fantastic Job!

[no-frills]

Dang girl...that is just amazing!!!!

Very, very good!

[Lady C]

I've done Cindy's and they are nothing to laugh at, but I question the full range of motion. Cindy's are 30 exercise movements (5+10+15) x 26 rounds = 780 movements. That is .65 movements PER SECOND (780/1200). Those can't be full range of motion squats or push-ups at that rate. Is that considered acceptable by Xfiters? I would think you wanted to make sure the full movement has been made to count it as a movement. Am I wrong? If partials count then fantastic.

[gymgirl]

thanks guys. boy am i sore today, and pukie ended up paying me a visit...just was a bit late and in the shower...

lady C, as i explained in my earlier post, the push-ups were to about 1 inch from the ground, due to my shoulder. as far as i can tell from reading other crossfitters posts on their site, that is exceptable when you are dealing with injury. i showed my trainer how low i was going (because i did think well maybe i'm not going low enough) and he said it was quite low and fine. and yes the squats were full ROM, i was thinking about it this morning and i believe those tabata squats are what helped improve my time/rounds. obviously i cannot go ass to the grass due to my knee, however i did lower then 90 degrees all sets. the big difference between this time and last is that i did not rest. i usualy stop for water breaks etc, but this time i stopped every 3-5 rounds to jot down tallys...no other rest. oh also what helped my time/rounds were the pull-ups. once i got the mini-kip down pull-ups took no more then 5-8 seconds per round. the push-ups were what took the longest.

what i have learned is some (probably all) of these crossfit workout are very mental, some days i just get into this werid place (i call it my gymnastics mind) where you just block everything out, and you are so focused...you don't hear or see or feel anything or anyone else around you. i know it sounds really weird but my trainer has even pointed it out saying i had 'my gymnastics look' going on...i guess that's when i mean business.

[tim_mcf]

Lady C, the point of a workout like that is to maximize power output, so "cheating" or "partial" reps are o.k., you just try to avoid cheating too much. For myself, I strive to bring my chest to the bar, but I still count it until I can't get my chin over the top. Blasting out 130 pullups, even partials, in 20 minutes means a greater power output than a lesser number with stricter form.

[Lady C]

I'm too much of a perfectionist. I will never hold a record with half ROMs. I want to complete whole movements instead of half movements. I guess the old adage "Do it right the first time or don't do it at all" keeps ringing in my ears the whole time I'm doing it.

[gymgirl]

Originally Posted by tim_mcf

For myself, I strive to bring my chest to the bar, but I still count it until I can't get my chin over the top.

that's funny,my trainer calls chest to the bar "gym jones style" and chin to the bar "crossft style". i usualy do chin to the bar, then sometimes he will yell over to me...get em' gym jones style!

he must have been proud of me or something, because i got an email from one of my gym friends telling me my trainer told him about 'cindy'. then when i walked in the gym today the athletic director asked me how i felt. lol, he said my trainer told him...it's nice to have trainers who are supportive. my last trainer would have said...'why didn't you get 30 rounds?'

thursday, october 26, 2006

i got a flat tire on the way to the gym, so i had to skip out on my cardio. luckily i made it just in time for my trainer.

now my left shoulder is bothering me...(the right one,the one i have been complaining about feels fine!) i have the same symptoms but on the other side now. i may have been overcompensating yesterday. apperently i have a huge knot in my subscapularis (sp?). we took it quite easy today spent the first 30 min stretching and warming up the shoulders.

2 rounds of 1 min of each exercises with 1 min rest between rounds:

mountain climbers
jumping jacks
sit-ups with legs exteneded
flutter kicks

(he didn't write down reps for this! )

"Diane"

21-15-9 reps of:
225 pound Deadlift (65lbs)
Handstand push-ups (subbed seated rows on hammer strength 100lbs/50llbs)

6:31

HSPU hurt my left shoulder so we subbed seated rows. the 100lbs was way too heavy for me today, i only did about 10 in the first round then we took it down to 50lbs which was much better. my trainer thinks i could be doing some weird flair thing with my back on push-ups or pull-ups that cause my shoulders to pull forward. the rows make it feel a lot better as it pulls them back again. that was it for today. i'm taking tomorrow off, and possibly sat and sunday too. maybe sat i will just do cardio, but my body is feeling like it could use a few days off of weights/crossfit.

food:

carbs: 185g 36%
protein: 163g 36%
fat: 56g 28%

total cals: 1854

fat is high today...had a salmon burger and smoked salmon...and some goat cheese

[CF-OC_gal]

fat is high today...had a salmon burger and smoked salmon...and some goat cheese

Nice pig-out gym girl! :

Just kidding! You know you'd grow visible muscles if you'd eat more....

I don't need to go to the gym. I visualize your workouts and I'm wasted. Where you get the energy and strength I don't know?!

[gymgirl]

hey brat!

haha i know...i'm pigin out! after talking to welch a bit, i'm trying to get more calories in me...but slowly! i was looking back at my earlier journal entries...i was eating 1,000-1,500 cals! i'm also working on listening to my body more...if i am hungry i am going to keep eating...even if my cals creep up over 2k! it's just taking me awhile, however i am starting to feel less guilty when my cals are higher...so i guess that is some progress. lol

[CF-OC_gal]

Geez...! If you are pigging out then I'm a flaming Glutton!

Did you ever get caught up in the anorexia/bulimina BS when you were in gymnastics? I knew a few girls who were. Nasty stuff! It haunts you for a lifetime.

[gymgirl]

Originally Posted by Brat

Geez...! If you are pigging out then I'm a flaming Glutton!

Did you ever get caught up in the anorexia/bulimina BS when you were in gymnastics? I knew a few girls who were. Nasty stuff! It haunts you for a lifetime.

ha..no no that was not pigging out..tomorrow is my pigout night...and sat too!

funny you just asked that. i started to post something about that in my last message and deleted it. thankfully i never really got caught up in the anorexia/bulimia thing in gymnastics. what i was going to post was i am actually shocked i didn't. when i was about 9 years old i had male gymnastics coach who infront of everyone told me i needed to cut out the snacks becuse i was getting chubby. the unfortunate part was i was already 10-15lbs underweight for my age/height. i told my mom and she went ballistic.
my parents have always cooked healthy. i was very fortunate in that my mom was able to stay at home, and always prepared me very healthful meals and snacks...both of my parents always encouraged me to eat as much as i wanted and reminded me that i was growing and also burning off so many calories. (we trained 4-5 times per week for 4-5 hours per day) we never had junk around the house but my mom would get me ice cream or pizza every so often, but i never thought of it as 'fattening or unhealthy' but more of a treat...like getting a new toy or something!

when i was 15 i competed in nationals and decided to retire after that. now here is when the problems started. i knew i was going to grow EVERYWHERE, and i did. i had been 4'9" and 92-95lbs...by my senior year in high school i was 5'2 and about 110-115lbs, and i had to get back into a leotard for a year of high school gymnastics. i tried the not eating thing and could not do it...it lasted for maybe a week until my guy friends sat me down and told me how stupid i was being and threatened to tell my parents. it ended right then and there.

then when i was 19 i was working at a gym and met with a nutritionist who worked there. she analized my diet and told me that i was eating way too many carbs. however i have this tendancy to take thing to the extreame. if i am going to do something i do not do it 1/2 ass. so instead of reducing carbs slightly i reduced them to maybe 50g a day....for 3 months. i did an hour of cardio followed by 1 hour of raquetball and 1 hour of weights. i really leaned out, but i started getting these awful dizzy spells. one day on the highway i almost blacked out and luckily made it to the side of the road, until my friends were able to come pick me up. these dizzy spells became quite frequent and i had no engery and was quite moody. one day at the gym i was shaking uncontrollably and they called the ambulance who then told me i was hypoglycemic. my parents made me see my doctor who ran all sorts of tests and determined that everything was caused by my lack of carbs/food. i was burning a lot more then i was eating, so my doctor told me to eat carbs and gain weight! my parents kept me home for a week and fed me until my engergy was up. it took a while if i recall to regain my appitite. the problem was i didn't do any research and took things to the extreame, i thought i was doing the right thing becuse i was eating...little did i know the importance of a balanced diet!

anyway, that is why i was quite nervous at first about using fitday. i know i have the tendancy to go overboard. luckily fitday has helped me, i feel like i have found a good balance right now. sorry for the long ramble...hope that wasn't too much info.