gymgirl's workout journal

[tim_mcf]

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 repeat

Jeez...

[gymgirl]

Originally Posted by tim_mcf

Jeez...

yeah...i am definitely feeling them today...and it's saturday!

saturday, november 4, 2006

first of all i got pulled over on my way to the gym. the cop comes up to my car and asks me what the speed limit is...i say 35mph he tells no it is 30mph and tells me i was going 37mph. i really wanted to say so...big deal 7mph over the speedlimit...it's not a residential area or anything. he looked at my license and just let me go. didn't write anything down...i guess i just don't see what the point was. oh and the part that pissed me off was that there were other cars PASSING me. on the way back home the only sign i saw posted was 35mph, and he claimed the signs said 30mph. so lame.

anyway, onto the workout!

cardio:
30 min on eliptical, 4.15miles

did some stretching and foam rolling then moved onto my workout.

For Time:

400m run
40 hanging leg raises
50 back extensions
60 squats
70 body rows
80 walking lunges with (10lb db in one hand overhread. 20 each side x2)
800m run
80 walking lunges with (10lb db in one hand overhread. 20 each side x2)
70 body rows
60 squats
50 back extensions
40 hanging leg raises
400m run

time: 33:38

i wanted to do knees to elbows, but the slight roation requried hurt my shoulder so i subbed hanging leg raises...still quite tough for me. my legs were a bit sore from thursday so the squats were really tough.

i'm going to lay around on the couch until the b/f bands show tonight. i made a yummy low fat taco salad cheat meal last night...tonight i think i might make smoked salmon and ricotta stuffed cannelloni with an alfredo sauce...was thinking of making a bechemel, but that might be a bit bland for this dish...however i maynot be able to get off my couch, i am feeling lazy!

have a great weekend everyone!

Hi gymgirl,

I decided to peek at your fitday link and noticed that you appear to be a creature of morning habit. Seems like you have a favorite mix of the same food for your breakfast. Also, are you a vegetarian and, if so, how long have you been one?

Enjoy the rest of your weekend!

[laura817]

Originally Posted by gymgirl

For Time:

400m run
40 hanging leg raises
50 back extensions
60 squats
70 body rows
80 walking lunges with (10lb db in one hand overhread. 20 each side x2)
800m run
80 walking lunges with (10lb db in one hand overhread. 20 each side x2)
70 body rows
60 squats
50 back extensions
40 hanging leg raises
400m run

Hey Gymgirl - That is a lot of exercise movements! You must be exhausted after your workout.

[gymgirl]

hi, pierini!

yeah, actaully i am a creature of habit in almost every aspect of my life...guess that makes me boring and predictable.

my day dosen't seem right unless i start off with my oatmeal/whey concoction. i have tried other breakfasts, but nothing seems to keep me satisfied except for this.

i wouldn't call myself a vegetarian, as i eat fish...i don't know what i am called...semi-veg? i have never liked beef, chicken etc., since i was a young child. i actually used to spit it up in my napkin. lol. at age 16 i decided to give up red meat, by 17 chicken and fish followed, so 10 years now. i reintroduced tuna fish into my diet around age 20 and salmon, halibut in the past couple of years. i feel so much better now that i am eating more fish. i have a lot more energy!

hope you are having a nice weekend!

hey laura! yea i was quite exhaused after my workout! i tried to relax and watch tv.....but you can see below what happened...haha.

[minime]

oh my gosh that saturday workout looks brutal! I was thinking hmmm i might try that...but i think it would take me several hours lol. As for those burpee SDHP - i think i will be passing on that also! ive never even done a SDHP.. i should try them.

u look so sweet sleeping with your cat!

u had such a low calorie day on saturday.. u must have been starving

[gymgirl]

ha..i love my kitty. she loves to curl up with me and the b/f finds it so cute that he takes pictures. lol.

well i went back in and put in my cals for the weekend... they went from 516 at 11am after my workout to....2381!

friday: rest day and cheat meal of low fat taco salad

carbs: 203g 46%
protein: 107g 28%
fat: 35g 21%
alcohol: 10g 4%

total cals: 1544


saturday: workout, and cheat meal of more low fat taco salad, AND smoked salmon and ricotta canelloni with the alfredo sause...THEN i had a glass of wine with dinner and 2 beers when i was out at the show.

carbs:239g 38%
protein: 133g 23%
fat: 74g 29%
alcohol: 35g 11%

total cals: 2381

sunday: rest day went and saw the Borat movie Sun. night and only snacked on 1/2 my protein bar! great movie, haven't laughed so hard in a long time.

carbs: 200g 40%
protein: 137g 32%
fat: 52g 28%

total cals: 1746

i could not stop eating all weekend...

not sure what i am going to do at the gym tonight either. cardio and maybe arms...shoulder is still not 100%

[laura817]

Shhh..I would take a long nap and then some after all that exercise movements you did Saturday.

Your cat looks adorable!

P.S. You got nothing on me on Saturday's diet. I went to a sushi buffet and you can only imagine what I ate.

[gymgirl]

oh sushi! i have tried so hard to like it. one of my closest girlfriends LOVES sushi and i used to go when i was with her. i found the only time i can eat sushi is getting a veggie roll and asking for an entire cup full of the ginger. i pile as much ginger as i can fit into my mouth ontop of the sushi, then i like it.
also isn't sushi good for you?!? how is your sat diet worse then mine? unless you ordered the crunchy rolls or whatever it is they deep fry!

monday, november 6, 2006

aside from all the flooding and street closures i still made it to the gym. it must have detered others as the gym was quite empty for a monday, just the way i like it!

cardio:
30 min on eliptical, 4.2 miles

arms:

three superset rounds of:

21's on the bosu: 1x10lbs, 2x12.5lbs
hammer curls on bosu: 15lbs, 1x10, 1x8, 1x6 (then moved to 12.5lbs 1x6)

three superset rounds of:

bicep combo of preacher curl (PC) and concentration curl (CC) with supination (sp?) on back extension machine:
CC/PC PC/CC CC/PC
10lbs 12.5lbs 12.5lbs
10/10 10/10 10/10

and
overhead tricep press with db: 20lbs 3x12

21-15-9 rep rounds for time of:

dumbell swing ups, 20lbs
hanging leg raises

time: 5:39

i was bored sh$tless during this workout. i wasn't even excited to go to the gym like i normally am. the only time i had any interest in what i was doing was at the very end when i did a quick 21-15-9 workout, and i threw that in there because i felt like i hadn't done anything. i think pierini is onto something, with his comment a few weeks ago about how the workout needs to fit the personality. since starting crossfit when i go back and try to just lift like i used to i am bored and not motivated.maybe that is my fault and i just need to suck it up and do what i need to do, but it's hard when i am not excited about it. i don't know...when i am recovered from these injuries i think i want to try tim's approach of 3 metcon/2 ME days...something i will be thinking about.

food:

carbs:188g 37%
protein: 157g 36%
fat: 51g 27%

total cals: 1798

[JDR3]

Gymgirl, I can't go and just lift anymore either. Same reasons - feel like just standing around, boring. I don't think I will every go back for these reasons.
I try to have a 20 min or so xfit workout for backup. Piece together a few that fit your injuries and keep them in your bag. I don't know if you can, but maybe real light weight for thrusters or light ball for wallballs? At least you would be doing compound body movements and getting the heart rate up.

Hope injuries get better soon.

[minime]

I know what u mean - its so hard to just do regular weightlifting! boredom is a killer.

looks like u had a good workout though - and a good food weekend! What kind of beer do u drink?

yes i too thought sushi was good for u! the idea of it though.. makes me feel a little queasy... i dont think ill ever be able to actually put a peice of raw fish in my mouth!

[gymgirl]

Originally Posted by JDR3

Gymgirl, I can't go and just lift anymore either. Same reasons - feel like just standing around, boring. I don't think I will every go back for these reasons.
I try to have a 20 min or so xfit workout for backup. Piece together a few that fit your injuries and keep them in your bag. I don't know if you can, but maybe real light weight for thrusters or light ball for wallballs? At least you would be doing compound body movements and getting the heart rate up.

Hope injuries get better soon.

thanks jdr. glad to know i'm not just being lame. i found that even doing supersets i was bored. i don't know but i think i am addicted to xfit!

you know what i did...i got so tired of going to the gym and not knowing what to do that i made a workout book. i took the named WOD list that tim hooked us up with, printed it out and put the first 1/2 on the inside cover of my gym book and the second 1/2 on the inside cover of at the end of my gymbook. i also broke down the book into color coded sections.

blue + green=metcon workouts
yellow= ME workouts
pink= trainer workouts
orange= note section

maybe i should have cross-refrenced them too, as some are not 100% ME and have an element of metcon...ahhhh there is only so much time in the day.

great idea on subbing exercises, while i am injured. i need to get better at coming up with those. wall ball throws are ok with my shoulder, and i will try thusters next workout, thanks for the ideas.

hey minime, i like almost any kind of beer, with the excpetion of guinness...eeeek i don't like the dark heavy stuff. i perfer hefeweizen, red hook (almost any except the IPA) and good ol corona. what about you, what kind of beer do you like?

p.s. yeah no raw fish for me either...eeeek.

today i have to skip the gym...have an appt down south...i'm hoping the roads are ok...i'm expecting about 6 hours there and back, especially since my return will be in prime rush hour...(we need a thumbs down emoticon)

[tim_mcf]

since starting crossfit when i go back and try to just lift like i used to i am bored and not motivated.maybe that is my fault and i just need to suck it up and do what i need to do, but it's hard when i am not excited about it. i don't know...when i am recovered from these injuries i think i want to try tim's approach of 3 metcon/2 ME days...something i will be thinking about.

I like it - I just can't handle 5 days in a row of intense metcon stuff, and this gives me a little structure, which I also like. I would be bored out of my mind with the workout you posted earlier too - I'm not excited by your exercise selection. Tons of isolation stuff for biceps? Yawn. I'm doing squat, deadlift, pullups, bench, clean & jerk, and snatch. I figure that covers everything I need covered, each requires a certain amount of skill (tons of skill for the snatch) so I don't get bored, and doing 3 of those in a day with at least 80% of my max is a really challenging and hard workout. I think you might find you like it better if you chose more full-body movements and forgot about the goofy isolation stuff completely. The compound movements are the major mass builders anyway, and I know you want to add mass.

Another route you might want to try is to learn kettlebell lifting; I don't know if you have access to them at your gym, but you can get a heck of a strength workout that way too. I have been doing some reading about it and listening to the archived edition of Crossfit live that talks about kettlebell lifting. It sounds like fun, is challenging, requires skill...won't induce crushing boredom.

[gymgirl]

tuesday, november 7, 2006

rest day. had an appt. 3 hours away so no time for the gym today.
spent most of the day in the car and didn't get to eat much..

food:

carbs: 189g 42%
protein: 135g 35%
fat: 39g 23%

total cals: 1572

Tim: I'm going to respond to your post tomrrow. got home late and it's time for dancing with the stars...

[CF-OC_gal]

I would be bored out of my mind with the workout you posted earlier too - I'm not excited by your exercise selection. Tons of isolation stuff for biceps? Yawn. I'm doing squat, deadlift, pullups, bench, clean & jerk, and snatch. I figure that covers everything I need covered, each requires a certain amount of skill (tons of skill for the snatch) so I don't get bored, and doing 3 of those in a day with at least 80% of my max is a really challenging and hard workout. I think you might find you like it better if you chose more full-body movements and forgot about the goofy isolation stuff completely.

Well put Tim! I've found that my church of fitness where I feel most at home is , yes plain old boring bodybuilding style. There is lots to think about and not get bored especially if you have a goal in mind.

Xfit and other CV sports activities can't be knocked. The circuits I tried were certainly not boring, but the gains were hard to hold onto. I've got to hand it to those who train for races. Those training sessions are the ultimate mind/ focus/pay attention test. The well defined measurable goal is definately the key to workout happiness.


Sushi is good stuff, both the raw and the cooked. Even eating sushi too often can get boring. It all starts to taste the same.