gymgirl's workout journal

[.V.]

I don't think it's nerdiness girls (and boys). I also don't think it's obsession.

It's dedication.

I plan way ahead, but also stay flexible as was already suggested. Because one has to listen to their body (and re-evaluate the data on what they've done before) and change plans when they need to be changed.

[gymgirl]

Originally Posted by a_welch503

I don't think it's nerdiness girls (and boys). I also don't think it's obsession.

It's dedication.

I plan way ahead, but also stay flexible as was already suggested. Because one has to listen to their body (and re-evaluate the data on what they've done before) and change plans when they need to be changed.

ok good. because for awhile i felt like this probably seems obsessive, even when i showed my last spreadsheet to my trainer (this one with lifts and PR's scaled down to 90%, 80% and 75% of max for quick reference) he was like "wow you spend a lot of time thinking about your workouts" or something like that. i said well if I am going to put time into the gym and into transforming my body I want to do it right and not waste my time. you've got to put in some effort to see results. So i'll go with you welch, it's dedication!

pierini, thanks that means a lot especially coming from you! yes i have cast aside some WOD's, I'm sure I will get to them sooner or later. Right now I am trying to stick (as much as possible) to what is on the website. I think part of my overtraining was due to just picking and choosing things without any rhyme or reason. Hopefully if I stick with what is posted, I can avoid some of those overuse injurys.

minime, surprisingly i got all reps unbroken on the bench press. i don't know how, maybe next time i can move up to 85#. DL and cleans were broken pretty badly. oh and i like the idea of your website! how cool would that be?!

Lady C, Thanks! and I guess you are right I could go a day or a month behind, but as lame as it is one aspect i really enjoy of crossfitting is the community. it's fun to know 100's of others are doing what you are doing and then we all share and post our times. I guess I need to choose what is more important to me right now, planning my workouts ahead or enjoying the sense of community. I'll give it some thought.

oh and thanks everyone for the comments on Linda. my lower back is so sore today!

[CF-OC_gal]

oh and thanks everyone for the comments on Linda. my lower back is so sore today!

That's where I felt it too along with the hamstrings and traps.

[minime]

wow : all unbroken on the bench, way to go! and you rarely bench now, right? I just worry becaue I cant really do bench at the moment as it is the worst for my shoulder and i think that in a few months from not doing it ill be even worse than before when i could only bench 30kg.

I spend WAYYY too much time thinking about my workouts : so you aren't alone. And if i am obsessed so what, other ppl are obsessed with sports teams and soap operas, this is my thing Dedication!

PS i bet you will be hungry today!

[Eric_B]

Just wondering on "Linda" if you do all the sets of each exercise before moving on. Or do you keep switching from deadlift to bench to cleans? Is it prescribed to do it in a certain way?

I plan on trying it once I'm all healed up, so I was just curious how you attacked it.

oh P.S. Very nice job! You'll be able to do "Linda" with the prescribed weights in no time.

[gymgirl]

thanks eric! yes you keep switching from deadlift, to bench to clean. it's very helpful to have 3 bars set up and storm through so you don't have to keep adding and removing weights.

linda works like this:

10 reps deadlift, 10 reps bench, 10 reps clean then
9 reps, 9 reps deadlift, 9 reps bench, 9 reps clean so on and so forth. at first you feel like you will never finish but once you get down to 5-6 reps it seems attainable.

give her a try when you are healed up, i think you will enjoy it.

minime, i think your bench might pick back up. i NEVER bench and was surprised that i could do 75# unbroken. that is more then i used to bench when i benched regularly. you hit your chest in other ways so you should be good, when your shoulder is feeling better! and yes HUNGRY today. very hungry. i think ill go grab food when i'm done with this post.

brat, ok good glad to hear your lowerback was sore too. i have never been this sore from deadlifts before. this morning i thought oh no did i hurt myself? but then i did imaginary deads and WOW sore muscles. i'll do some stretching this evening.

[gymgirl]

friday, february 16, 2007

Crossfit: rest day

As rx'd


food:

carbs: 227g 42%
protein: 152g 33%
fat: 50g 25%

total cals: 1926

cals very high for a rest day but i am starving. i'm finding it so hard to keep my cals down on rest days as they always occur after a hard workout day. had my cheat dinner of ravoili. Also going out to dinner on sunday and will eat whatever i want.

have a great weekend!

Originally Posted by gymgirl

Crossfit: rest day

As rx'd

You know when I saw that this morning I was almost going to post as you did but I was short on time. Good for you, add that one to your Excel spreadsheet.

[seraph]

"linda" sounds brutal, i'll have to give it a shot

[gymgirl]

Originally Posted by pierini

You know when I saw that this morning I was almost going to post as you did but I was short on time. Good for you, add that one to your Excel spreadsheet.

haha. i SHOULD add that one to my excel spread sheet. i wonder what method i would use to judge improvement?

seraph, "linda" is brutal, but in a good way. my lower back has never been this sore in my life. have fun with her!

saturday, february 17, 2007

cardio:
3.5 mile run at 0.5% incline
800m warm-up at 6.5
400m at 7.7
400m at 6.3
400m at 7.8
400m at 6.3
400m at 7.9
400m at 6.3
400m at 8.0
400m at 6.3
400m at 8.1
400m at 6.3
800m at 6.5

stretch, foam roll and PT shoulder exercises

warm-up:

squat: 45x10, 95x5
push jerk: 45x8, 55x3
weighted pull-ups: 10x1, 15x1

5x5 Back Squat:

135x5, 135x5, 135x5, 135x5, 135x5

5x5 circuit: approx 90% of max

push jerk: 65x5, 65x5, 70x5, 70x5, 75x5 (PR)
weighted pull-ups: 20x5, 20x5 (4/1), 20x5 (3/2), 20x5 (3/2), 20x5 (3/2)

Today's WOD was supposed to be the CFT, but I am still extreamly sore from "Linda" and decided to wait for the DOMS to subside and I also want to do it with my trainer.

anyway, i think my old 1RM for push jerks was 75#. Having some hip pain when squatting, same side as all my old lowerback/hip/knee pain. probably due to weak abductors. I found it hurts more when i squat with a slightly wider stance. moved my feet back to shoulder width and it felt better. was going to try for 140x5 on the squats but was nervous with my hip pain. also bumped up the weight on 5x5 weighted pull-ups, had done 15# in the past. runs felt good today too, something about those saturday workouts!

now i'm on the couch for the remainder of the day. got some TV watching and napping to do. have a great weekend ya'll!

[minime]

great job gymgirl! 75lb on the push jerk is heavy, especially for all five sets.. you are just getting stronger and stronger!

[Rufiedodg]

Great job on the 5x5 squats GymGirl.

Not too many women ( especially your size ) can make claim to 135 for that many reps (hope I didn't misread it again). I'm impressed! I'll bet you get a bit of an audience while doing those. I'd love to see that myself!

I'm going through some hip pain from squats too. Like you, I'm not quite sure what the cause is. I know stretching the quads really good has helped. I don't own a foam roller, but have been using a "kong" ( it is a dog toy ) to relive some of the IT band tension. So far it seems to be working, but boy does it hurt!

I really love your enthusiasm GymGirl.


Great work!

Dan

[JDR3]

Great workout:

[gymgirl]

sunday, february 18, 2007

rest day


ugh. i have eaten too much. b.f took me out for our belated valenties dinner. oy. started with caprese appitizer, then goat cheese and roasted pepper salad with grilled salmon, then butternut squash ravioli, then vanillia creme bruele (sp) for dessert. we shared a bottle of vino too...wow. im so full. im frightened to put this into fitday tomorrow. i'll post it later, need som water...haha. gym tomorrow morning for a double WOD.

[CF-OC_gal]

Creme brulé or flan whatever you call it, it is one of my most favourite sensual desserts. It's good for you too since it is basically all baked eggs and sugar.