gymgirl's workout journal

[.V.]

Looks like a good workout. Eat something for me too. I'm behind on my calories for the day.

[gymgirl]

ok i ate for both of you. had a zone bar while watching both of Justin Timberlakes performances from last nights grammy awards...over and over and over... damn he really brought sexy back. mmmmm. i think he's bumped Chris Isaak and Milo Ventimeglia from the top spots and made his way to number 1 on my celebrity list...minime is going to be so disapointed. lol.

[minime]

great workout gymgirl : is your 3x12 done as a superset? I wouldnt say your workout was a waste! It looks good to me! 3x12 at 65 for cleans is great. That will be me tonight... minus 20lbs... lol!

the hunger can be annoying all right... yesterday i had a 400calorie lunch, and like ten minutes later i was feeling all empty and hungry I need to start eating more veggie to fill me up.

sorry to hear about your knee acting up again, that sucks

[gymgirl]

the 3x12 was supposed to be done in a superset, but those gym friends of mine were chatting me up too much. probably 1 round was a superset the other was maybe 1-2 min between exercises.

tuesday, february 13, 2007

Had my trainer today!

When I showed up he was on his last round of michael. I have never in my life seen anyone do back extensions so fast. he got 20:21.

warm-up:

Turkish get-ups: 17.5# 1x10, 5 reps per side

workout:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

time: 19:26 (PR by 4 seconds! lol)

I just have to say, hell must have frozen over because check this out: Kelly Moore- 20:14. she did sub 800m row for the runs, but whatever i'm counting this one! nadia:1, kelly moore: 300+
1st and 2nd runs at 7.5 last run, 1st 400m at 7.5 last 400m at 8.0-8.3. i think the only way i can significantly improve my time is to bump up my runs. each run took just over 4min.

i needed a good 5 min to recover from that, then we made up Sunday's WOD.

Back Squat 3-3-3-3-3-3-3 reps

45x5 warm-up:

65x3, 85x3, 95x3, 105x3, 115x3, 115x3, 135x3

pull-up ladder: strict pull-up,parallel grip, done during rest period of squats
1 rep, 10 sec rest
2 reps, 15 sec rest
3 reps, 20 sec rest
4 reps, 25 sec rest
5 reps 30 sec rest

pull-up ladder: strict pull-up, wide grip, done during rest period of squats
1 rep, 10 sec rest
2 reps, 15 sec rest
3 reps, 20 sec rest
4 reps, 25 sec rest
5 reps 30 sec rest

my right knee is tight again which i think is from saturdays OHS. I think I am finaly going lower and therefore feeling the pain i feel during front squats. my trainer had my try these back squats with a wider stance to see if it helps. felt good, but i guess i will know for sure tomorrow. weights went up easy probably could have done more weight.

food:

carbs: 211g 36%
protein: 180g 37%
fat: 57g 27%

total cals: 2031

just had salmon burger salad for dinner no more then 20 min ago and i am starving again. i'll eat a zone bar right before bed, but that fitday might change...lol

[JDR3]

Nice PR on Michael!

The first of many defeats to come for Kelly M.

[minime]

wow gymgirl : you kicked kelly moors a$$ - you go girl :

And you beat your trainer too!

good work on the squats also : i bet you could have done more too, but when you are doing pullups in your rest periods, maybe not! i bet you would get better numbers if you just rested during the rest period, however i suppose when you are on your trainers time you want to make every minute count!

Nice job on "Michael" gymgirl!

Of all the CrossFit WODs I have done, interestingly enough, "Michael" got my HR up the highest. I think it was the back extensions coming off some fast 800 meter times.

[gymgirl]

Originally Posted by JDR3

Nice PR on Michael!

The first of many defeats to come for Kelly M.

hahaha. i sure hope so...she got another one on my today. my goodess 8:28 or something? she must be a cyborg or something.

anyway thanks guys. yesterday was a great day at the gym. minime i so didn't want to do pull-ups during the rest periods..lol trainer makes me do it. the funniest part is this one guy we see a lot when we train comes up and says, dude you are always torturing her. lol

wednesday, february 14, 2007

i had my physical therapist this afternoon for some more trigger point therapy. ouch ouch ouch is all i have to say about that. got some more exercises to strengthen my infraspinatus.

quick workout today as it was already past 4pm

warm-up:

1.5 mile run, 0.5% incline: 6.5-6.8

knee was VERY tight. thought of brat as i forgot to pee before my run and was in pain the entire time.

workout:

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

time: 14:37

my shoulders and arms were blasted after this. L pull-ups got really hard around 11 reps. made them unbroken through 7 reps. last 3 sets of L-pull-ups were done in sets of 2 or 3. great workout.

food:

carbs: 216g 38%
protein: 172g 36%
fat: 54g 26%

total cals: 1989

Ok off workout topic but i have to vent. i hate valentine's day but secretly love it. why do guys not get it? every valentines, birthday, anniversary i wait and hope for some flowers, a small gift ANYTHING, and am always disapointed. everytime a holiday comes around i know not to expect anything but i can't help but hope that maybe, just maybe i will be in for a surprise. all day at work flowers would come for people and i would get excited thinking...'YES" finally my turn, but none ended up at my desk. then i came home and b/f wasn't home yet (which is werid he's usually home before me) so i thought he went to the store to pick up flowers or balloons, then he came in with nothing, all normal like it wasn't some special day and i broke down. lol b/f had NO freckin CLUE why i was sad (while i was baking his favorite brownies btw with little candy hearts on top) i kept saying i hate this holiday, and he would say i know me too, but it's almost over. still nothing...i finally said i hate that YOU hate this holiday. then finally i saw the light bulb go on...he's like OMG your sad because you feel left out, because i didn't do anything! he kept saying OMG I am so sorry, i feel awful. he actually feels really bad, I just can't believe that he didn't know i would be sad not getting anything. Anyway he'd made surprise reservations for a belated dinner on sunday (we've aggreed never go to out on valentines day, we went the first year and total disaster) that were going to be a surprise, but he told me tonight as i was in tears. lol. seriously though, how do you not expect your girl to feel sad when everyone is getting flowers or chocolates or something! sorry for the rant. i think i feel better now after typing that all out.

[CF-OC_gal]

I'm sorry to here that Gymgirl. If this wasn't a public forum I would comiserate with you telling stories of Valentine day flops and misses that would break your heart. I guess we are what they call "high" maintenance!

Geez, your warmup was my run! Glad I peed first.

Your BF needs a few more years under his belt, then he will get it. It took me alot of years to get it. Us guys, the man's man, grow up slow.

Give him a night on the couch and he'll learn quicker. Trust me.

[.V.]

gymgirl, terriffic workout. I don't know if it's been mentioned before, but have you thought of finding someone that does active release technique? It can be done by physical therapists, massage therapists, chiropractors, or anyone who wants to spend the two years as an apprentice it takes to really learn to do it well. There aren't many practicioners because it takes so long to learn, but it is one of the most effective ways to get control of things that cause chronic pain (if it's coming from the muscles and effecting the joints). I've had it done once by a friend who's a reflexologist who took a brief clinic and wanted to practice. It was quite effective even though he's not a real practicioner of it yet.

I'm sorry about you not having a good Valentines day. Every woman should be made to feel special and not just on special days or even made up commercial holidays. It's got to be more painful when everyone else is getting something. Sometimes us guys really are slow learners and it is your job as a woman to teach your guy. We just don't naturally think the way you do.

The way we think is simple. Time on the couch means we did bad. Time NOT on the couch means we did good. We like NOT being on the couch. You can't train us as easily as you can a puppy, but it can be done.

Just don't train him so well that you end up living with another girl. Turn him into a girl and you've gone too far. When he does do something special and gets it right be sure to show lots of appreciation and praise his good behavior. We like women to be happy with us, it makes us feel all manly and good inside.

[minime]

great workout gymgirl!

as for the Vday thing : i know what you mean. I think its a total rip-off/money spinner etc. and so does he BUT that doesnt mean I dont want HIM to realise that I still sorta like it... hehe. He said he ordered me a sport clothing store voucher from the internet which is being sent to me (which is a great gift), BUT i got a bit mad and said why didnt he just send me a frickin CARD that he wrote in himself! I sent him a lovely little package with silly valentine things in it... why cant he read my mind!! Anyway sorry for having my little rant in your jornal lol

[gymgirl]

thanks everyone. i didn't mean to be such a downer. lol. i think he learned quickly this time. he's been unbelievably sweet and i didn't even have to send him to the couch. he's promised to do much better next time. he didn't allow me to lift a finger the rest of the evening. it just amazes me that he simply didn't think of it. like welch says i need to teach him...oh and i promise i won't turn him into a girl. i've dated a 'girl' guy before and omg he cried all the time, and was so sensitive, it was quite annoying. i always told him he was the girl and i was the guy in the relationship. damn i was mean in my early 20's! pierini, welch thanks for the guys persepective, sometimes i forget that guys don't think like us girls do!

brat, i'm sorry to hear you have had your fair share of bad valentines days. i hope this one was a good one!

minime, don't ever apologize for ranting in here! it's what i do on a weekly basis! lol i'm sorry to hear you were a bit disapointed too with valentines day. it's almost inevitable, always full of self imposed expectations.

oh and welch, thanks for reminding me about the active release thing. i think dan mentioned it before and i forgot to google it to find out what the scoop is...i'll go do that now.

in other news, i have some serious DOMS today from those L-pull-ups. they always blast my abs and my back is really sore. feels good though.
i'm working on a spreadsheet with all the named WOD's i've completed with times, scales and stats. i'll share it when it's complete (maybe later today) I really am a big nerd, but it's been interesting so far.

[gymgirl]

ok i am a complete nerd, but i love putting data into spreadsheets. i'm so thankful that i have tracked most of my workouts in my journal as i spent hours yesterday finding old workout times and modifications for all the named WOD's i've done.

so here it is if anyone cares, i made a spreadsheet listing all the named WOD's, even ones i have yet to attempt. The ones I have completed I've noted the origional workout as rx'd along with the date completed my time/score/rounds, loads, subs, reason for subs and notes. it's been quite interesting. i've highlighted WOD's that are PR's. in somecases increased load beat out time in regards to PR.

[WolBarret]

Originally Posted by gymgirl

ok i am a complete nerd, but i love putting data into spreadsheets. i'm so thankful that i have tracked most of my workouts in my journal as i spent hours yesterday finding old workout times and modifications for all the named WOD's i've done.

so here it is if anyone cares, i made a spreadsheet listing all the named WOD's, even ones i have yet to attempt. The ones I have completed I've noted the origional workout as rx'd along with the date completed my time/score/rounds, loads, subs, reason for subs and notes. it's been quite interesting. i've highlighted WOD's that are PR's. in somecases increased load beat out time in regards to PR.

You're right. You are a nerd. Not just a complete nerd. A uber nerd. Not just a uber nerd. A uber nerd with abs. :