gymgirl's workout journal

[CF-OC_gal]

Now that (pic) is a cool result to get from x-fit training!:

[JDR3]

Great pic. - I'd settle for one of me propped against a wall!

Originally Posted by JDR3

Great pic. - I'd settle for one of me propped against a wall!

JDR3, even if you were in a bikini during that pose, I'd still pick gymgirl's photo over yours.

[gymgirl]

thanks everyone. and lol jdr and pierini!

well i am home, slept like a rock last night and got up early excited for my workout at my gym!

saturday, november 18, 2006

cardio:
1.5 mile run on treadmill at 1% incline. started slower at 6.3 and worked my way up to 7.0.

rested and stretched for 3:30 then went into todays WOD:


Three efforts for time of:
Run 800 meters, all runs at 1% incline

Post times to comments and Rest between efforts.

1st effort: 4:03
rest: 2:30

2nd effort: 3:59
rest: 3:00

3rd effort: 3:44
cool down: 5 min walk

stretching:
knee was tight so spent about 10 min foam rolling and stretching

warm-up:
shoulder swings, and egyption thing

deadlift: 45lbs 1x10, 65lbs 1x7, 85lbs 1x5
HSPU: against wall 1x5

made up yesterdays WOD today:

"Diane"

21-15-9 reps of:
225 pound Deadlift , (sub 85lbs)
Handstand push-ups (against wall head to mat)

time: 5:24

three superset rounds of:
21's on bosu: 12.5lbs
hammer curls on bosu on one leg: 15lbs 3x8

overhead tricep ext: 20lbs 1x15, 22.5lbs 1x12, 1x10

pull-ups: 1x10, 1x8
scapula was hurting so i stopped.

comments: well the runs were quite tough and times are pretty pathetic. 1st effort i was gauging everything, and hoping my knee wouldn't tighten up ran about 7.0. wasn't out of breath, and just slight knee tightness. 2nd effort: speed it up a bit still not out of breath, ran about 7.3-7.5. 3rd effort was out of breath and knee was tight ran at 7.9. happy with the efforts as it has been over 3 months since i have run hard, i have a lot of room for improvement.

diane went better then expected. looked at my last diane from 10/19 did 65lbs deadlift and hspu against wall, time was 8:04. this time upped the DL weight by 20lbs and improved my time by a couple of minutes. pleasently surprised by that one.
threw is some iso. arm exercises and pull-ups because i am going to a wedding today and have a halter/backless dress. wanted a little pump.

oh the best part, i was doing diane, my trainer had a client doing diane and this other guy (who was wearing a krav maga shirt) was doing diane as well! it was like a mini crossfit gathering. when we were all done the krav maga shirt guy was like...ohhh now i know why you run back into that alcove thing, thats where you sneak your HSPU .

food:

foods lookin good so far, love my macros right now
carbs: 37%
protein: 44%
fat: 19%

wish they would stay that way...will update my food after the wedding.

enjoy your weekend everyone!

Hi gymgirl,

I thought your 800 meter times were good considering you haven't been running lately.

Enjoy your weekend!

[minime]

wow - u did a lot of stuff at the gym! i think your times were good too. That knee tightness sucks - thats what happens to me too. Did your physical therapist say what it was? Mine said cartilige buildup.

good job on diane - 85lbs deadlift is quite hard especially for 21 reps :

french toast.. yummy. I prefer pancakes though,which are far worse! Last time I went for pancakes last march in New Hampshire it was this tiny little diner cost like five bucks for this HUGE plate of pancakes with whipped cream and strawberries. And i ate the whole thing too! mmm...

sorry bit off topic there... must stop thinking about pancakes...

oh wait, i meant to ask u, can i have your power pancake recipe? I hope it doesnt contain cottage cheese.. blech

[JDR3]

Great job on Diane! Nice improvement!
Nice welcome home double WOD workout.

[gymgirl]

thanks for stopping by pierini. i guess i can look at my attempts as something to improve on. i'm looking forward to trying this one again when the knee tightness subsides.

hey minime, thank you too. yeah got a lot done today at the gym. just was ina good groove today. isn't the knee tightness horrible? it's frusterating becuse like you mentioned it's not that we getout of breath its that our knee gets tight. i feel endurance wise i could run miles and miles, but me knee/hip/leg won't allow me to run more then 1.5 miles without stretching.

yum yum i love all breakfast food...well more like all food in general! french toast is my fav but pankaes and waffles run a close second!

oh and of corse you can have my power pancakes recipe. i got if from shape magazine. no cottage cheese (thank goodness,makesme want to puke)

power pancakes

4 servings

2 cups cooked steel-cut oatmeal ( i use uncooked quick cooking oats)
8 egg whites
2 cups water
1 teaspoon cinnamon
4 scoops whey protein powder
non fat cooking spray
1 cup sliced strawberries
4 tablespoons nonfat plain yougurt (optional)

in large bowl, combine the oatmeal, egg whites, water, cinnamon and protein powder. caot medium nonstick skillet witih cooking spray, and heat on medium-high. place two heaping tablespoons of batter on the skillet. cook 3 min or until they're dry around the edges. turn and cook the other side until golden brown. top with yogurt and berries.

nutrition:
281 calories,
fat (5g; 0 sat) 16%
carbs: 24g, 34%
protein: 35g 50%
fiber 5g
calcium: 40mg
iron: 2mg
sodium 114mg

this recipe makes a lot. one serving must be 2-4 pancakes. i usualy make 1/2 the recipe and it comes to about 6-8. they taste a bit dry but it works for me with a little bit of peanut butter. next time i will try cooking the oatmeal first. enjoy!

wen to the wedding today...lots of good food and i even had cake. this guy who is 6'3 piled up his plate full of food and i came back with more food then him. he tells me there is no way you can eat all that...10 min later my plate was clean. he was astonished. had salmon, roasted baby potatoes, veggies, salad, bread, fruit salad...ummm it was soooo good. the wedding was at the world trade center which is right on the water with 180 degree views of the puget sound, it was just amazing. so here is the food for today.

food:

carbs: 198g 37%
protein: 144g 30%
fat: 55g 26%

total cals: 1964

[gymgirl]

Originally Posted by JDR3

Great job on Diane! Nice improvement!
Nice welcome home double WOOD workout.

oops missed that! thanks jdr! felt good to get back into the groove!

[no-frills]

gymgirl - Those power pancakes sound yummy. thanks for sharing. I am going to try them out on my family. I have 2 teenage sons (and JDFR3) who all like to eat...... they eat me out of house and home...;0)

[minime]

yummy - pancakes! but wait, is that 2cups cooked? so if i were making half it, i would use only half a cup dry oats and then that makes one cup cooked? Im sorry im such a dummy What flavor is your protein powder? mine is strawberry and i dont know if it would make my pancakes taste weird..

you did great on the calories considering you had a wedding and all : How u only ate half a peice of cake is beyond me.. i would probalby have had four slices lol

yes the knee tightness sucks! I hate being compromised by something i cannot control (like if it were just an endurance issue, then i would just work harder on my endurance!)

[JDR3]

My Wife and I can't spell I guess, Oops!!!!

[gymgirl]

Originally Posted by no-frills

I have 2 teenage sons (and JDFR3)

lol i thought JDFR3 was one of your sons! i can't spell either, so we are all good!

so quick warning about these power pancakes you guys. they taste decent, but nothing like the real thing. just don't want you to be disappointed and expect them to taste like regular pancakes! they do taste abit oaty, but if you like oats i think you will like them! enjoy!

oh and minime, i've actually never followed the recipe properly, i didn't realise until last night when i was typing this out that you are suposed to cook the oats first! i would say yes you are correct if you want to 1/2 the recipe then i would use 1/2 cup uncooked oats to make 1 cup cooked oats, that is a good question! as much as i love to cook, i am not good at following recipes...i'm more of a pinch of this, a dash of that...it's a mircle i can bake as that is quite percise. lol my protein powder is chocolate, the recipe calls for vanilla, but chocolate tasted fine for me. i think strawberry would be fine though.

yeah i was surprised that i did ok with the cals considering i was at a wedding. i forgot to add the wine to my breakdown..that was 7% of my cals. free wine and lots of good food! yeah i'm not a huge cake fan, so i just had a few bites to be polite...

yes the stupid knee. i forgot to answer your question about my PT. when i described my pain to her she first thought it was cartilidge,like you said yours is. especially when i described how my knee feels week and feels like it to give out when i run or that dead leg feeling i get. after she examined it she said she didn't feel any weird cartiledge and said that from what she has observed my abductors are weak and then i am compensating which is putting strain on my IT band, then when my IT band tightens it pulls my knee into a weird allignment. she also thinks this has all stemmed from my minor back injury in june. she said that was like the straw that broke the camels back, and it just threw everything off. it's so frusterating not to be able to fix it! i've felt this werid tightness/pain on andoff for the past 3-4 years, i just ignored it and kept running, so now i am paying for it. i guess it was bound to catch up to me someday. like you said it's tough when you can't fix it, you can't keep working on it!

[gymgirl]

sunday, november 19, 2006

rest day. spent the whole day cooking or on the couch!

food

carbs: 175g 40%
protein: 137g 37%
fat: 40g 24%

total cals: 1566

[gymgirl]

monday, november 20, 2006

cardio:
2 mile run on treadmill at 1% incline

warm-up:
right quad was very tight, spend some time stretching and foam rolling. shoulder swings, egyption

20lbs db swing-ups 1x10

workout:

yesterdays WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (subbed 20 pound dumbbell swing)
12 Pull-ups

time: 11:19

i felt pukie comin' after round 1. runs were 2:06, 1% incline and 7.9 on treadmill. not fantastic, but not awful for me. i was so glad this is only 3 rounds. pull-ups which are normally the easiest were the toughest for me. by back/shoulder was bothering me slightly. next time will use heavier db on swing ups.

can't really compare my helen to anything, as the last two time i did her i subbed biking 1,600m inplace of the 400m run.

food:

carbs: 207g 42%
protein: 145g 36%
fat: 40g 22%

total cals: 1678

EDIT: updated food for today. skipped the last 1/4 cup cous cous with my salad tonight.