gymgirl's workout journal

[gymgirl]

Originally Posted by tim_mcf

Tons of isolation stuff for biceps? Yawn. I'm doing squat, deadlift, pullups, bench, clean & jerk, and snatch.

hey, tim- thanks for your comments and feedback. yea i was not excited by my exercise selection either. right now i feel quite limited with my shoulder still healing. i can't lift heavy as it hurts, and what didn't hurt it was the isolation exercises. i was also having a small day and needed my arms to feel bigger. but yes quite boring which is why i just can't train like that anymore.

i think my new favorite exercise is the clean and jerk..still working on those snatches (so tough). right now no benching, pull-ups and cleans until my shoulder is better. i definitely enjoy the full body movements a lot more, and glad to hear they are mass builders!

i will read more about kettlebell lifting (unfortunately we don't have those at my gym) from what i have read it the past it looks quite tough and takes a lot of skill, which would definitely keep it fun and interesting. i wish my work computer had speakers so i could listen to the cf archives.

the more i think about it the more i am hoping to move towards your plan tim, once my injuries are better (next couple of weeks hopefully).

brat, what did you mean when you said the gains from CF and CV training were hard to hold onto? are you meaning mass wise? I find that I get a nice pump after CF and certain areas of my body have improved quite a bit, but i haven't put on mass in my upper body just have gotten more defined, however i have in my lower body (i think i am getting a crossfit booty)i have put back on some mass i lost with my back/knee deal. is that what you are refering to?

last time i had sushi i got strep throat the next day...maybe that's another reason why i don't like it...bad memories.

i need to come up with a workout for today...left my workout book either at home or in my car...i think today will be metcon as i took yesterday off.

[tim_mcf]

i wish my work computer had speakers so i could listen to the cf archives.

I like to download the mp3 & listen to it on my portable player.

I hope your shoulder heals quickly!

[CF-OC_gal]

brat, what did you mean when you said the gains from CF and CV training were hard to hold onto? are you meaning mass wise? I find that I get a nice pump after CF and certain areas of my body have improved quite a bit, but i haven't put on mass in my upper body just have gotten more defined, however i have in my lower body (i think i am getting a crossfit booty)i have put back on some mass i lost with my back/knee deal. is that what you are refering to?

No not mass. CF and CV training has nothing to do with mass development and are the wrong kinds of things to be doing for mass goals. I meant cardio endurance as usually measured through oxygen uptake, resting and maximal heart rate improvements and endurance times. CF training has more to it than that I'm sure, probably something with co-ordination, joint/tendon strength and fibre recruitment.

Anyhow the "memory" in CV training is not like muscle memory. I can lose 10-30 % of my muscle strength gains over any length of layoff from training, long term or short. I will lose virtually all of my Vo2 max and endurance gains within weeks of cutting back or stopping. Of course the longer and more seriously you train these things the better off you will be if you ever pick it up again, but you have to reach pretty high levels of ability before you see that kind of long term carry over whereas with strength training you get higher long term returns for less time spent developing. My arms, shoulders and back never could look like the same flat small muscles no matter how long the layoff. My mom on the otherhand is prolly as strong as I am functionally even at 79 y.o. but she could never do a gym workout like I do.

[gymgirl]

thanks for clarifing brat. i misread your post as doing CF and CV training was causing you to lose mass. i understand now, that you are saying you lose your Vo2 max and endurance gains quite quickly after taking time off, whereas it takes you longer to lose as much muscle when you take time off. thanks for clairfying.

sorry my posts are jumbled, i'm at work and have to write everything quickly with the phone ringing and people interrupting me every 2 seconds. i can barely get a though out without an inturrpution! don't these people know i have posting to do?

[gymgirl]

wednesday, november 8, 2006

warm-up:

shoulder swings
20lbs db swing ups, 20 reps
1x5 BW pull-ups
1x7 45lbs thurster

finaly got to try a wod i'd really been wanting to do, but hadn't because ofmy shoulder.

"Strung-out, backwards, and upside down Fran"

For time:
Run 1200 meters
9 Pull-ups
95 pound Thruster, 9 reps (sub 45lbs)
Run 800 meters
15 Pull-ups
95 pound Thruster, 15 reps (sub 45lbs)
Run 400 meters
21 Pull-ups
95 pound Thruster, 21 reps (sub 45lbs)

time: 20:57

1st run at 6.3 approx. 7 min 2nd run at 6.5 approx 4:30 3rd run at 6.8 2:15
thrusters unbroken until 21 reps, pull-ups broken after 9. still not doing kipping pull-ups just to play it safe with the shoulder. would have been faster doing kipping pull-ups. good workout, just as tough as it looks.

cardio:
20 min on eliptical, 2.75 miles

legs were tired, this was quite hard.

finished up with some pt exercises, stretching and foam rolling

food:

carbs: 197g 38%
protein: 166g 37%
fat: 51g 26%

total cals: 1861

EDIT: tim, thanks for the quick healing wishes! good idea, i should DL it to my ipod. i haven't even found that section on the CF website yet! i'll take a look tomorrow at work, it would be nice to listen to during my commute to and from work.

[laura817]

Your workout does look tough esp. to incorporate running with weights and no rest in between and then to do more cardio. Good job nonetheless!

[tim_mcf]

i haven't even found that section on the CF website yet!

http://www.crossfitlive.com/

there you go!

Nice job on the strung out Fran. Your times always make me slack-jawed with amazement. How's the shoulder?

[gymgirl]

Originally Posted by tim_mcf

http://www.crossfitlive.com/

there you go!

Nice job on the strung out Fran. Your times always make me slack-jawed with amazement. How's the shoulder?

ahhh thanks tim. you are very sweet. i will check out that link tomorrow...again it's time for dancing with the stars, the results show!

the shoulder is feeling ok. thanks for asking. thursters didn't bother it, pull-ups were ok too. i'm gonna keep taking it slow. i'm hoping it feels ok so i can work on snatches tomorrow with my trainer. tried some push-presses before thrusters and those felt good too!

[minime]

hey gymgirl! Thats great news that your shoulder is feeling better! yippee for pullups!

that was some workout u did, doing the backwards fran and THEN cardio too! and 45lb thruster too, thats heavy!

hope your shoulder feels good for your trainer today.

[gymgirl]

thanks minime! yeah shoulder is feeling alright. got some heat on it now post workout, just to be safe.

thursday, november 9, 2006

warm-up:

foam rolling IT band and quads
50 double dirty dog walks each side. had my trainer and didn't have enough time to finish the 100. did some shoulder swings and forgot to print out pierini's shoulder warm-up. will do it next time.

workout:

we practiced a bit for warm up to see how my shoulder would feel.

OHS: 45lbs 1x5, 1x3
power clean: 45lbs 1x5
power snatch: 45lbs 1x5

my trainer told me i had too much power on the cleans, so i had to focus on not driving so much, which was kind of weird. we then worked on snatches, and after thinking about not driving so much i didn't drive enough on the first one...kinda sloppy but got it up. got better from there.

we did the WOD from sunday

Five rounds for time of:
95 pound Power snatch, 15 reps (45lbs)
Run 400 meters

time: 27:17


round 3 broken 10/5 other 4 unbroken. i really like those power snatches, they are fun! it was quite ackward at first to have to grip the bar so wide, and the really tough part is getting the bar back down after having it overhead. i might have some nice bruises on my thighs tomorrow! first rounds were a lot slower until i got into the groove. fun workout...i was drenched and huffing and puffing. fun times!

food:

carbs: 213g 41%
protein: 146g 34%
fat: 49g 25%

total cals: 1807

tomorrow is a rest day and a birthday party...that means food and drinks! whooo! cheat meal here i come!

[minime]

hey gymgirl

great workout! way to go on those snatches. Ive never done those.

ooh birthday party - looks like we may both be eating birthday cake today!

[JDR3]

Nice work on the Power snatch!
I found that wod very tough and tiring.

[gymgirl]

thanks minime and jdr! i agree with you jdr that workout was very tiring. i was sore in my core too, probably from tightening up when catching.

saturday, november 11, 2006

cardio:
2 mile run on treadmill. tried the last 1/2 mile at 1% incline.

stretched and foam rolled quads and IT band

warm-up:
shoulder swings, then tried what i could remember of pierni's shoulder warm-up. felt quite good, thanks pierini!

power clean warm up: 45lbs 1x10
HSPU warm up: 1x5 against wall

workout:

Seven rounds for time of:
135 pound Clean, 10 reps (subbed 45lbs)
Handstand Push-ups, 10 reps (against wall, head to the mat)

time: 11:42

good workout. probably could have done more weight on the power cleans, but decided against it and remembered i need to take it slow with my shoulder. i was quite pleased the HSPU didn't hurt either of my shoulders today. traps still quite sore from thrusdays snatches. cleans unbroken, HSPU all sets broken....badly

finished up with some interior and exterior shoulder exercises to strengthen whatever it is that is causing me to hurt!

have a good weekend ya'll!

[JDR3]

Nice job Gymgirl, the hspu's kicked my butt!

[laura817]

Wow! Handstand push-ups are so difficult. I guess having a gymnastic background helps.

Have a great weekend, gymgirl!