gymgirl's workout journal

[gymgirl]

oh i see what you were asking brat. thanks tim for clarifying.

thursday, february 1, 2007

trainer day!

warm-up:

21-15-9

push press, 30#
drop squat

3x straddle press to handstand/straddle down
L-sit holds: :20 sec, :16 sec, :22 sec

workout:

today's WOD:

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (scaled to 55#)
Pull-ups

time: 5:38

thrusters: 16/5, 6/6/3, 9
pull-ups: 10/6/5, 6/4/3/2, 4/2/2/1

last time 10/24/06 i did fran with 45# thrusters with a time of 6:41. I'm happy with the time and weight improvement. since the WOD's are rx'd for 170 or 175# (i cant remember) male, my trainer calculated what the rx'd version for someone my weight would be. i think it came out to 56#. I don't like Fran. my feelings for thrusters are like JDR's for SDHP's!

spent about 5 min lying on the floor then we decided to do some 4x8.

4x8 circuit of:

handstand push-ups: done on dumbells for extra ROM (these are much harder!)
body rows: wide grip

i'm spent. my arm is still aching from monday, and tomorrow is a rest day! yipee!

food:

carbs: 204g 37%
protein: 187g 41%
fat: 45g 22%

total cals: 1931

p.s. i bought this super cute wool dress from BR this past fall, wore it once and forgot about it. i put it on for work yesterday and i couldn't even zip it up! the waist, hips, stomach all fit fine but i could not get it to zip once i got to my mid back. it's not my boobs, so i'm guessing maybe my back is finally growing? i love the dress so much and only got to wear it once and i want to get my money's worth so i threw a shrug over it. you couldn't tell it wasn't zipped, but it was not comfortable! lol.

[CF-OC_gal]

You did handstand PUs on dumbells?

I'm really glad you found DF. You are raising the bar for everyone here who trains the same way and you are encouraging others to give it a try!

:

(That's what I thought Tim, not taking out the rest times. I'll need more conditioning before I can rest less. When I rest it's because I can't move a muscle or jump)

[gymgirl]

awwww. thanks brat that is really sweet and means a lot to me. i am really glad i have found DF too. i've learned so much from everyone here, and you guys are always so supportive and give me that extra push i need.

btw i should note my trainer held my ankles on the HSPU. he also put the dumbells on a squishy mat so they wouldn't roll (i was quite scared on the first set.)

[minime]

wow gymgirl : i think you will really be needing this rest day!

great workout! HSPU on dumbells? You are scaring me...

[JDR3]

Great job on Fran!
Real good weight on the thrusters.
And to think I thought I might get you time wise on this one - wrong again!

[gymgirl]

thanks minime and jdr! yes i really do need the rest day. i actually think i need to take it easy on saturday too, i was planning on doing my 3x12, but if I am still really sore I may only run and work on skills or something.

well in other news, i think i finally found my photographer! I have a second meeting tonight so discuss what kind of shots i need to get. my trainer has been showing me some cool holds that i am hoping i can get them down and encorporate them into the pictures. I keep delaying this because i never feel like my body is 'ready' i want to look, cut and lean and everytime i feel like i am getting close, i think, but i can look better. i think i need to just get over it and do these damn pictures. i guess i can always add more later if i am not happy. i need to get rolling on this as one of my goals is to actually book a job this year!

Hi gymgirl,

I believe I look leaner in the morning, particuarly after a workout.

I'm sure your photographer knows, the trick to good photos is to take lots of them. If you take a 100, there's bound to be 3 great ones.

I do believe incorporating some isometric contractions and posing flexes, working the same muscles you are working with your workout, will make for a good photo shoot day.

Sounds exciting.

[tim_mcf]

I don't like Fran.

Lol...I don't think anybody likes Fran. Great great work on the weight increase and shorter time. I predict that within the year you will be doing it with 95 lbs, under 5 minutes.

[gymgirl]

Originally Posted by tim_mcf

Lol...I don't think anybody likes Fran.

i think AFT/OPT (can't remember his name) might. This video of his Fran is absolutely nuts. i've never seen anyone kip like that. http://www.youtube.com/watch?v=PyXTguBCpv8

the song is just perfect too.

last night i met up with the photographer i am working with and my trainer, (i actually met the photog through my trainer) for dinner at this whole in the wall thai place that is supposed to be really good. after waiting 40 min for a table we finaly eat.i had my favorite phad thai with tofu, but it did not agree with me or something. my stomach felt so heavy last night and i was super sluggish this morning, even a little sick feeling. kinda sad to waste a cheat meal like that, but oh well atleast it was a really fun time. I haven't even put everthing into fitday yet...i think it's going to be bad.

saturday, february 3, 2007

warm-up:
2,400m run on treadmill 0.5% incline ran at 6.5-7.0

workout:

deadlift warm-up: 45x10, 95x3, 100x1

For time:
225 pound Deadlift, 21 reps (sub 100#)
Run 800 meters
225 pound Deadlift, 15 reps (sub 100#)
Run 800 meters
225 pound Deadlift, 9 reps (sub 100#)
Run 800 meters

time: 16:21

unbroken all 3 sets. probably should have done 105# on DL but since I already did heavy and a lot of reps on tuesday, I decided to play it safe, the DL actually felt good.

clean & jerk warm-up: 45x10, 55x5, 65x2

3x12 circuit: about 70%-75% of max

clean & jerk: 65x12 (6/6), 65x12 (6/6), 65x12 (5/4/3)
bent over bb rows: 65x12, 65x12, 65x12

boy this was super hard today. I don't think i ever sweated like this when i used to lift the old way. i didn't do any leg work since i did the deads in the WOD and I was just fried. I'll be keeping the weight here until i can get all those C&J's unbroken.

finished up with some stretching and flexability.

i actually spent 2 hours in the gym today, but it was nice. i took a lot of time to warm-up and stretch, foam roll etc. spending the rest of the day on the couch and possibly baking. have a great weekend everyone.

p.s. thanks pierini for those tips.i think you are right. i'll be keeping those in mind.

That video is absolutely unbelievable.

That's alot of volume in your workout today gymgirl. The C&Js are really are demanding whole-body exercise. Hard to imagine doing them after the volume you already had done. I put them in the same category with hard running and burpees. They bring me to a bent-over position with hands on my knees.

Enjoy the rest your weekend!

[tim_mcf]

That Fran is insane!

That's actually the workout that started me on Crossfit. Pierini posted that video of Greg and Annie, and that's what inspired me. I haven't done the workout all that often, I'm really kind of afraid of it...

I agree with Pierini, that's a ton of volume. And the C&J is leg work, so you got it in there!

[JDR3]

Way to push the weight around!!!!!:

[minime]

gymgirl great workout yesterday! All those deadlifts at 100# is awesome! wow that is a lot of deadlifts. And unbroken too! way to go!

oh and great job on those clean and jerks too!

that video is unbelievable. The thrusters look like more than 95# even but i guess its just as Rx'd right? wow. I'd like to see this done though with regular pullups : ive never done kipping so ive no idea but it sort of seems like cheating to me (though ive heard people say its harder?!)

Anyway i'd not have believed a 2min fran was possible but now i have seen it with my own eyes.

you know, you arent too far off that yourself... you'll be up there soon, doing it in less than three minutes.

[Rufiedodg]

225 pound dead-lift for that many reps ( not to mention an 800 meter run between) is absolutely amazing for a girl your size!

You are one fit girl Gymgirl!!

Dan

[.V.]

225 deadlifts for any reps is hard by my definition. For someone your size it's nothing short of amazing.