gymgirl's workout journal

Hi no-frills.

My suggestion: do ab plank holds and side plank holds (both right and left).

For the ab planks, start with 30 second holds, rest 15 seconds, then repeat until you've had enough. The side planks are tougher so try 15 second holds, rest 15 seconds, then repeat until you've had enough.

These simple exercises will strengthen your core and work to keep the lower abs tight so you can see your toes when looking at them when taking a shower.

[gymgirl]

thanks everyone! i have to say it is literally a pain in the ass to walk today. i cannot believe how sore my glutes and inner thighs are from those SDHP's.

Pierini, probably a good idea to wait until the fun run is over before attempting this WOD!

Originally Posted by JDR3

Gymgirl you are not exactly getting me fired up for tomorrow!
I'm sure Mr. Pukie will be close by tomorrow, I'm just hoping I can hide from him!!
I'm almost to the point to where I'd be willing to buy a rower for the gym!!!!!!!

sorry, JDR. i should be motivating, not discouraging! i'm sure this workout will be easier for you then me. i too would almost be willing to buy a rower for the gym to keep away from those SDHP's!

Originally Posted by tim_mcf

That's a great performance on "Jackie times 3". I'm really impressed by your improvement in round 3 over round 2. I wimped out and only did one round of this one.

i told my trainer the same thing. i said, no wonder jackie alone is a WOD, after 1 round i was so exhaused. i really didn't improve that much between round 2 and 3, round 2 just consisted of that little almost pukie break...

hey minime! congrats on YOUR ba-donk-a-donk too! : it must be those squats and deadlifts. i don't know if i am ready to leave the size sero days behind...but i think we are both enjoying having a little booty.

hey, no-frills! yeah i too have to make myself do abs. i've found that i never do them at the gym. the only thing that gets me to do them is planting myself and the ab roller infront of the TV. i do think pierini has a great suggestion with the planks. those are tough, but easy to build up and will help make the crunches easier for you. i can't remember but do you do knees to elbows with JDR at the gym? those really get me good, can't do more then 10 in a row. oh and that roman chair thing at the gym is great too. the one that you hang by resting your forarms on pads then you can left your legs up, bent or straight.

other then that, just keep at it with the crunches and you will be able to up your reps and sets in no time! you have been doing great and are always progressing, so with a little attention to ab training your sit-ups should be no different!

less then 2 hours of work and then i am on vacation for 12 days!

[gymgirl]

saturday, december 30, 2006

EDIT: i had originally posted 3x8 below, but it was actually 3x12.

cardio:
3 mile run
800m warm up at 6.5-7.0
400m at 7.6 x 400m at 6.3
400m at 7.7 x 400m at 6.3
400m at 7.8 x 400m at 6.3
400m at 7.9 x 400m at 6.3
400m at 8.0 x 400m at 6.3

warm-up:

clean & jerk: 45lbs 1x8, 55lbs 1x4
bb row: 45lbs 1x8, 55lbs 1x4

3x12 circuit 70%-75% of max:
:60 sec rest between exercises and circuits

clean & jerk: 55lbs
bb row: 55lbs

3x12 70%-75% of max:

back squat: 90lbs

stretching:
stretched and foam rolled IT bands. right side is very tight. legs still quite sore from thursday, but the run helped loosen them up a bit.

[hou059]

Hey gymgirl, I just checked out the website for crossfit and added to my fitness fav. folder. I was watching the WOD vids, they are some pretty instensified workouts! I am pumped now, I am getting ready to head to the fitness center...I think I got a workout in mind for today! Have a great and healthy day!!!

[.V.]

Gymgirl, it appears your workouts are going great.

One big warning about those HIGH REP ab workouts though. 700 reps in a day? Wow. That much volume may end up making you thick in the middle. Big, thick, ab muscles. Personally, I think that looks great, but I don't know if it's exactly what you are going for.

Remember the "before and after" comparison pics (the older ones above the waist, not the most recent ones) of Brittney Spears a while back that were floating around? She was way thicker in the middle from doing 1000 rep crunches daily...in only a year's time.

Either way, you are looking good in your avatar pic. Your workouts are awe inspiring.

[gymgirl]

Originally Posted by hou059

Hey gymgirl, I just checked out the website for crossfit and added to my fitness fav. folder. I was watching the WOD vids, they are some pretty instensified workouts! I am pumped now, I am getting ready to head to the fitness center...I think I got a workout in mind for today! Have a great and healthy day!!!

hi hou059!

glad you enjoyed the crossfit website! those WOD's are very challenging but in a good way. I just saw your new workout journal too! : I'm excited to follow your workout journal!

Welch! HI! Wow funn you should mention britney spears. i've always really liked her body circa 2000. unfortunately i don't recal the comparison pictures. very good point about the high rep abs workouts. i think you are right, and i know it is pretty ridiculous to do that many ab roller crunches, but honestly, i have been doing them like that with the ab roller for 9 years now! i used to do 1,000 like brit, but cut back to 700. i fully understand how crazy it is, but for somereason it seems to be the only thing that keeps my abs visable. i've stopped for a couple of months here over the years to see what would happen and moved to things like crunches with a weight, or v-ups or shot-guns and those exercises are what made my waist get thicker! isn't that weird? i don't know what it is, maybe it's becuse the only time i know how to activaite my TA while doing abs is the way i do them know. after i get back from vacation i'm going to try to squeeze in more leg raises, knees to elbows and roman chair type abs and less of the ab roller, just to change it up a bit and see what happens now...i just seem to run out of time at the gym!

anyway thanks for stopping in and for the comments.

Sunday, December 31, 2006

rest day!

did some light stretching and 700 crunches on ab roller (bikini time in 2 days!)

Food:

friday: rest day and cheat meal

carbs: 156g 35%
protien: 231g 45%
fat: 39g 29%

total cals: 1837

saturday: workout

carbs: 173g 37%
protein: 148g 36%
fat: 49g 27%

total cals: 1668

sunday: rest day

Still logging food for today!
this is the first year in 4 years the b/f and i actually get to stay in on NYE and we couldn't be more excited! we've got a couple of bottles of vino, and some bread and cheese to snack on while watching the countdown's on TV!

Happy New Year everyone!

If we don't cross post paths before you take off for Hawaii, Happy New Years gymgirl and best wishes for your good health and fortune in 2007.

Thanks for all your cyberspace support during the year. I really appreciate it.

Flash your stuff in Hawaii!

[gymgirl]

thanks pierini, and happy new year to you too!

thanks everyone for all of the support, tips and encouragement over the past 6 months. it's nice to have a support group who understands why fitness is so important! i'm looking forward to another year of pedal to the metal training with you all! cheers and happy new year!

monday, january 1, 2007

10am workout

cardio:
2 mile run on treadmill at 0.5% incline.
800m warm-up 6.5-6.7, rest of the run at 7.0

workout:

Five rounds for time of:
400 meter run
225 pound Deadlift, 12 reps (sub 90lbs)

time: 16:23

probably could have gone a little heavier,100lbs. but my legs are STILL sore from Thursday's WOD! i definitely felt the burn with 90lbs though! runs got hard around round 3 legs just didn't want to work properly!
very sweaty after this, but decided to throw in a little bit more, because well...i'm going to miss lifting on vacation!

clean & jerk: 45lbs 1x10, 55lbs 1x8, 65lbs 1x5
squat cleans: 65lbs 2x5
pull-ups: 1x10
bb bent over rows: 65lbs 3x8
bb curls: 45lbs 2x5
windsheild wipers: 2x15
hanging leg raises: 1x10

i haven't done windsheild wipers in YEARS. forgot how hard they are! well i've got some packing to do today and we leave tomorrow morning. can't wait to get some sun. it's been below 50 degrees and raining here for 2 months, so it will be nice to be warm!

i'm planning to take my jump rope and hopefully can do workouts like Annie, and maybe even pukie brewseter. i perfer working out in the morning after eating a huge bowl of oats. i can't workout without a decent amount of food in me, so we will see, hopefully there will be enough food around! if not i need to remember i should be taking 1 week off every now and then...last week off was the first week of september, so i'm due for anotherone.

happy new year everyone!

[gymgirl]

forgot to post my food:

sunday 12/31/06

rest day

carbs: 188g 41%
protien: 106g 27%
fat: 43g 24%
alcohol: 19g 8%

total cals: 1670

monday 1/1/07

workout day

carbs: 146g 36%
protein: 129g 38%
fat: 40g 26%

total cals:1445

Alright, I'm off. see ya'll in about a week.

[gymgirl]

well i'm back. boy did i miss working out and DF! I did have a great time in hawaii too. i made sure to take another 'handstand pic'. i'll have to post that later. first couple of days were busy running around the island of kauai, and i only managed to squeeze one workout in. boyfriend and i love spending time with his family, but it's very hard to 'vacation' when it's not only his family, but his brothers girlfriends family too. too many people, with too many different things to do. we got a couple of good beach days though, then of corse only I would get sick in hawaii! i spent the last 3 days feeling awful. just made it in this morning at 8am PST and called straight away to my doctor and got an appt a few hours later. so either i have strep (which won't be so bad) or if my throat culture comes back negative i have to go in to be tested for mono. how the hell does a 28 year old get strep throat,let alone possibly mono? i never had either as a kid and first got strep at age 25! i thought these are kids illnesses! anyway dr. started me on antibiotics and i should find out friday if it is strep or not. anyway, i had planned on getting some workouts in starting tomorrow, but guess that won't be happening. i realised something while on vacation...i think i might be addicted to working out...if that is such a thing. i really miss training. i miss lifting, i miss it all, and it's only been 1 week!

i'm in bed now and too lazy to go look up my one workout. i'll have to post it later. i'm really glad to be back, but will be even happier when i can resume the pedal to the metal workouts.

oh i also didn't do too bad with the food. had french toast twice, but i also picked up 'enter the zone' book (great book BTW) and i think that really helped remind me to keep eating as good as possible while on vacation. i didn't deprive myself, (had a couple bites of the best macadamia nut cream pie) and ate a couple of b/f french fries 3 times on the trip, but other then that i had a lot of fish, broccoli and salad....oh and beer.

i'll be home sick the rest of the week and plan on catching up on everyones journals. happy 2007 to you all!

Welcome back gymgirl. As I posted on minime's thread welcoming her back, when you and her first left for your vacation, it sort of felt like how it feels when parents drop their children off at grandparents' house to get some time out. Great at first but then you start to miss them.

Glad you are back. Get well. We have some new members here, one of whom is a CrossFitter and I've told him to keep an eye out on your log because you are the "real deal". More interesting stuff later.

[Azanmi]

Hey on the strep thing, I just turned 30 and I just had the worst case of strep ever! I usually get it once a year but this time was particularly nasty.

[gymgirl]

thanks for the welcome back pierini. lol. glad you were only happy to get rid of us for a little while... i'll have to look for the new crossfitters journal! you are right so many new journals, and i hope to check them out over the weekend.

hi, azanmi! haven't seen you around DF in awhile! interesting to know that you still get it once a year even now that you are 30! this time also feels a bit different..eyes watering, lots of phelmb, headache....usualy it's just the sore throat! anyway bummer that you got it so bad and hope you are feeling better soon. strep is no fun!

guess i should post my food, first time logging this year i think!

wednesday, january 10, 2006

rest day

food:

carbs: 128g 39%
protein: 91g 33%
fat: 35g 28%

total cals: 1160

still don't have my appitite back. had to force a lot of food down today.

[judo]

hey gymgirl,

i'm glad to meet you. i have heard that your a crossfitter too from pierini. he told me about this forum and how i might have a better home here because of what i do (in terms of working out). i hope you feel better too. i know that being sick sucks but i found out it is the best time to train becasue it shows what your made out of or maybe i'm just crazy like that. well take care.

andy (aka- judo)

[JDR3]

Good to have you back!!!!!

Get better quick.