gymgirl's workout journal

[minime]

oh no, thats awful about your shoulder! i hope pierini is right and this means its getting better. I sometimes get pain in the other shoulder too.. then I get confused for a second and think 'wait, which shoulder was it again..'

still though at least you got a workout in :

[gymgirl]

awww thanks no frills. that is really kind. i'm really making an effort to NOT push through the pain anymore. i think it comes from the gymnastics...if you didn't have a broken bone or you weren't beeding...you didn't stop. i'm working hard to unlearn that.

hi minime! yeah i'm hoping i will be over this soon. after some research and my self diagnosis...i'm thinking i have subscapulais tendonitis if that is even the correct term. anyway the other shoulder hurt for about 1 1/2 weeks, this shoulder has been hurting since thursday morning...but getting better each day.

tuesday, october 31, 2006

happy halloween!

had my trainer today...didn't have time to do cardio.

we warmed up my shoulders and started in with deadlifts.

deadlifts:

10-5-5-5-5

65lbs-75lbs-85lbs-PR!95lbs-95lbs

actually i dont think i have ever deadlifted over 65lbs, so this was quite a surprise for me.

i really wanted to do saturdays WOD "Strung-out, backwards, and upside down Fran" so my trainer modifed some exercises and used the same format:

For Time:

Run 1200m
85lbs deadlift, 9 reps
90lbs seated row, 9 reps
Run 800m
85lbs deadlift, 15 reps
90lbs seated row, 15 reps
Run 400m
85lbs deadlift, 21 reps
90lbs seated row, 21 reps

time: 22:51

1st run at 6.3, 2nd run at 6.4, 3rd run at 6.5. had to keep the runs pretty slow as it was my first day back, and my PT didn't want me running fast at all. the runs definitely slowed down my overall time. reps of deadlifts and rows unbroken until last round. rows were then broken quite badly and deads were 12/9. i was quite sweaty after this one! it felt good to be able to workout again.

food:

carbs: 203g 41%
protein: 149g 35%
fat: 47g 25%

total cals: 1772

i think i am going to have a handful of butterscotch chips that i have in my freezer as my halloween treat. yum

[tim_mcf]

Nice job on the deadlifts.

[minime]

wow - lotta deadlifts yesterday!!

Do u get any low back pain when u do deadlifts? I just know I am doing them wrong - so I'm not doing them anymore until i get some instruction. It would SO not be worth another injury!!

i like that workout though, you did great, even with the runs slowing down your time.

:

[gymgirl]

thanks tim and minime! yeah lots of deadlifts yesterday...i am feeling it today.

luckily they do not hurt my back. my trainer watches my form very closely. when i started my form was quite poor and he told me not to do them when i worked out without him. he said my form is improving...still not perfect. i just really focus on arching my back and keeping my headup and shoulders back. i also really try to push my feet/heals into the ground so i don't use my back. i wanted to stop where we didi yesterday becuse i didn't want to risk any injury, becuse i agree...lifting heavier to me is not worth injury. i'd rather go lighter and be safe.

also when doing WOD's i do my deadlifts SLOW...i'm no AFT (did you guys see that video on crossfit last week, the 1:47 or something Diane?) I will never do my deadlifts like that. I'm too scared to hurt myself.

i am so hungry it is not even 7am yet and i have already consumed 439 calories!

[laura817]

Hey Gymgirl - Good job on the new PR for deadlifts. Like Minime, my deadlift forms is not great. I am going to do some different exercise for the lower back instead.

You probably hungry this morning because you had a great workout last night.

[no-frills]

I have tried deadlifts a bunch of different times, but no matter how many or what weight I always have problems the next day. According to crossfit.com they recommend sub'ing back extensions which is what I do for my lower back. a killer work-out.

[gymgirl]

thanks laura! yeah the form is definitely a work in progress for me.

no-frills i love back extensions and i feel those a lot more in my lower back then when i do deads. DL really work my hammys...probably becuse they are sooooo weak.

wednesday, november 1, 2006

eeek it is november, which means we are getting into our super busy time at work. i hate work. sorry, i had an awful day. i was so pissed/frusterated that i almost skipped my workout. i know i am upset when i even think about skipping the gym. i made it and during my workout i realised that i had competely left all my frusterations behind, and that is one of the reasons i love working out so much. i completely escaped and was happy again for the 1.5 hours at the gym.

todays WOD was Kelly, and i wasn't sure how my knee and shoulder would fare.

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box (bench jump)
30 Wall ball shots, 20 pound ball (sub 11lbs ball)

time: 27:17

took the runs slow again at 6.3 2:22 per run. knee was getting a bit tight so i stopped between theh run and jumps for about 20 sec of stretching. kept the wall ball shots lighter, just to be safe with the shoulder. the weirdest part was i warmed everything up and wall balls felt fine on my shoulder the only thing that bothered it was box jumps! :confused: the arm swing is what got me...so i did the box jumps with minimal arm swinging.

followed up with about 15 min of foam rolling my IT band and quads.

cardio:
20 min on eliptical 2.6 miles

this was quite tough,legs were tired.

did another 10 min or so of foam rolling and stretching, hoping my knee won't tighten up again. the good news is my shoulder is feeling much much better. i think the heat/ice combo is working.

food:

started off the day hungry then lost my appetite after all the work frusteration...still got the cals up by the end of the day.

carbs: 197g 36%
protein: 180g 38%
fat: 55g 26%

total cals: 1953

[laura817]

Hey Gymgirl - Nice work on "Kelly". "Kelly" is very similar to plyometrics that I do with only the exception of 30 seconds resting for me.

How's the shoulder?

[minime]

hey gymgirl - you did great with kelly! I like the look of that. oh i am excited to think of running again! our gym doesnt have medicine balls.

i know what u mean about the hunger. Sometimes i wake up and i just eat eat eat and have like half my cals before noon! then it just cools off.

that sucks about work being busy - but well done for still going to the gym!

Hi gymgirl,

That sure is alot of box jump volume. I miss my box jump workouts. They seemed to add to my left knee problems. I hope to resume them after my 10k fun run.

[gymgirl]

Originally Posted by pierini

That sure is alot of box jump volume. I miss my box jump workouts. They seemed to add to my left knee problems. I hope to resume them after my 10k fun run.

hi, pierini! thanks for stopping in. i really like those bj workouts, they were a bit hard on my knees, however they really got my heart rate up. i was panting by the last round. my legs are really feeling it today too. i made sure to do a lot of foam rolling afterwards which i think helped. you will be back to your bj workouts before you know it! only a couple of weeks until the fun run!

hey, laura i've been checking out your plyo workouts, they look great! we used to do tons of those in gymnastics and soccer. great stuff! oh and the shoulder is feeling much much better. the only pain i get is when twisting a handle and pulling open a heavy door. and it is minor pain compared to last week/earlier this week. thanks for asking!

yea it's so weird how the appetite works. i'll be starving one day then ok the next...one thing i will not do is starve myself! i've never noticed these things until i started keeping this journal and logging my food.

work schmerk...i need to vent for a second....sorry.
i don't know if i have said this before but i wish i was one of those people who knew when they were young what they wanted to do. i've always had jobs that were ok, but nothing i was ever excited about. i feel like peter from office space, "it's not that i am lazy, it's that i just don't care". gosh i love that movie. ahhhh ok enough complaining.

[gymgirl]

thursday, november 2, 2006

was late getting to the gym again due to work.

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

met up with my trainer today and he put me through one of his lovely creations.

AMRAP in 30 min of:

150ft agility course x2 (running between hanging bags and plates)
15 bosu walking lunges
5 double unders with weighted rope
5 burpee SDHP, 25lbs barbell*
12 bicep curls, 25lbs barbell
12 skull crushers on ball, 25lbs bb

8 rounds + agility course x2 and 10 bosu walking lunges

*ok JDR and tim i know how much you both love SDHP and burpess... those two combined into one exercise=ass kicker...i dont know if you have done them before, but the way my trainer had me do them was to start with a close grip on the barbell, jump back into the burpee position, jump back to a wide stance toes under the bar, and in a super low squat postion and explode right away into a SDHP, then repeate. 5 of those after the double unders and i was huffing away. made those 25lbs curls seem like i was curling 100lbs! fun workout, but i was having an off day. my legs were quite tired already from tuesdays DL's and yesterdays jumping.

tomorrow is a well needed rest day.

food:

carbs: 208g 43%
protein: 139g 34%
fat: 42g 23%

total cals: 1709

i can't understand why when i make an omlette with 2 egg whites and 1 whole egg i feel far more satisfied then when i make the same amount of eggs but scrambled? if i put anything in my omlette it is olive tapanade..well more like an olive spread as there are no capers...i think you need capers to make it a tapanade...whatever..when i make scrambled eggs i still sometimes put the olive spread but am starving about 20 min later. just thought it was weird as it is the same amount of food, just prepared differently. sorry, random ramble there...

[minime]

your trainer has a sadistic streak!

getting in over eight rounds of that in 30mins is no 'off day' you crazy, girlfrien' !

oh yeah, if i put oats in my protein shake - it doenst fill me up for as long as if i had the shake PLUS oats cooked in water. Which makes no sense! I guess it must be in our imagination right?

[gymgirl]

ha i know that was a mean workout he made me do! i have never felt so weak doing bicep curls before!

maybe it is our imagination...atleast i am not crazy and you have the same issue only with different foods...so weird though.

now i need to decide what to have for my cheat meal. i'm going out tomorrow night so i will have a few beers most likely...maybe some vino tonight if i am not asleep by 9pm.