gymgirl's workout journal

[arbit]

I feel sorry for u girls, u dont get to eat much do u ???

Originally Posted by gymgirl

pierini i learned about isometrics today.

Here's one you can try if you are up to it.

Place both hands in front of you. Have your right hand lower than your left hand, now clasp your hands palms facing each other with the right hand below your left hand. Now perform a curl with your right bicep upward while pressing downward with your left tricep. Curl as hard as you can with your right bicep and press down as hard as you can with your left tricep with maximum and equal effort so that you are at a standstill and neither side is moving at all. Make sure you breathe and engage in this maximum contraction standstill for 7-10 seconds, then slowly release the contraction.

You've just performed a classic isometric contraction that should have really worked both your right bicep and your left tricep, not to mention many other upper body muscles if you really exerted yourself.

Now switch sides and work the left bicep and right tricep.

[minime]

woohoo for squat butt : If you are gaining muscle and not gaining scale weight, then that can only mean you are also losing bodyfat which is great!

its actually pretty easy to have no salt : i did it accidentally. All i ate all day was yogurt, whey, fruit, chicken, mushrooms, oats w/nut butter (unsalted).

surplus calories ( if not used for muscle gain) will be stored as fat no matter WHAT they are : protein, carbs or fat, it doesnt matter. And in your case, i cant imagine there is a single surplus calorie to be stored as fat so don't worry

[Lady C]

Originally Posted by gymgirl

the higher carbs 40%-50% really scares me because i'm pretty sure the excess will store to body fat.

ONLY if you don't burn it. Monitoring how you look, you can make modifications before you gain too much. The carbs will help you with your energy.

[tim_mcf]

Nadia - I saw your post on the Crossfit Comments board - great time on "Josh"! You finished the whole workout about a minute after I finished round 1.

[gymgirl]

Originally Posted by minime

surplus calories ( if not used for muscle gain) will be stored as fat no matter WHAT they are : protein, carbs or fat, it doesnt matter. And in your case, i cant imagine there is a single surplus calorie to be stored as fat so don't worry

i get that but, i feel that my body just dosen't like excess carbs. i haven't noticed any difference when i have excess protein though. i think i'm going to stick to a 'zone-ish' plan like i have been doing. i don't usualy hit the 40/30/30 and i think 30% protein is a bit low and 30% fat is a bit high for me so i'll keep shooting for 40%carbs /35% protein/ 25% fat.

huh i don't think i could do the no salt thing for more then a day. i have a salt tooth rather then a sweet tooth. i love cheese, and most of the soups i make have a about a teaspoon of salt. i never add salt to my foods after they are made though.

pierni, thanks for the tips. i just tried it! I'll make sure to do them on sunday.

no arbit, us girls NEVER get to eat. lol

[gymgirl]

Originally Posted by tim_mcf

Nadia - I saw your post on the Crossfit Comments board - great time on "Josh"! You finished the whole workout about a minute after I finished round 1.

awwww thanks tim. that workout had too many pull-ups!

monday, february 26, 2007

had the day off work so got a nice 9am workout. gym was pretty empty, gotta love that.

cardio:
3 mile run, 0.5% incline

800m warm-up 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
400m cooldown at 6.5

stretched, foam rolled and did shoulder PT exercises

"Josh"

For time:
95 pound Overhead squat, 21 reps (sub 55#)
42 Pull-ups
95 pound Overhead squat, 15 reps (sub 55#)
30 Pull-ups
95 pound Overhead squat, 9 reps (sub 55#)
18 Pull-ups

posted under the WOD and picture: "SSG Joshua Hagar, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh."

time: 9:29

the WOD's named after those who have lost their lives in the war are so touching and really make me push that extra bit.

OHS unbroken, pull-ups broken very very badly.

3 rounds of:

10 hanging leg raises
:20 sec L-sit holds

[dana82]

Great job your such an inspiration!:

[gymgirl]

thanks dana!

food for today: 2/26/07

carbs: 172g 38%
protein: 135g 35%
fat: 48g 27%

total cals: 1606

cals really low today, probably because i wasn't at work.

[WolBarret]

Originally Posted by gymgirl

awwww thanks tim. that workout had too many pull-ups!

monday, february 26, 2007

had the day off work so got a nice 9am workout. gym was pretty empty, gotta love that.

cardio:
3 mile run, 0.5% incline

800m warm-up 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
400m cooldown at 6.5

stretched, foam rolled and did shoulder PT exercises

"Josh"

For time:
95 pound Overhead squat, 21 reps (sub 55#)
42 Pull-ups
95 pound Overhead squat, 15 reps (sub 55#)
30 Pull-ups
95 pound Overhead squat, 9 reps (sub 55#)
18 Pull-ups

posted under the WOD and picture: "SSG Joshua Hagar, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh."

time: 9:29

the WOD's named after those who have lost their lives in the war are so touching and really make me push that extra bit.

OHS unbroken, pull-ups broken very very badly.

3 rounds of:

10 hanging leg raises
:20 sec L-sit holds

Good workout, good everything. This Josh guy is really working you hard.

You go girl! *snaps fingers*

[minime]

great workout gymgirl! that is some nice work on those overhead squats!

i know what u mean about the carbs : even if it sounds ridiculous for us 'thin' girls to worry, i worry all the time. Oh i had so many carbs, too much fruit, too much oatmeal etc. I always have an irrational fear that its all just going to turn to fat overnight lol! looking back on my fitday I think that split 35/40/25 is around where i am a lot of the time. When i look at the grams i think aah 220gram of carbs! but if its only 40% of my total calories then I guess thats fine.

I don't think i could do the salt thing for more than a day either : also it would be bad for you i suspect. The body needs salt. I love gravy, but that stuff is crazy high in salt! I still have it several times a week though Also I add salt to my chicken most of the time.

As usual gymgirl, another great training performance.

I don't know how you run 3 miles before the rest of the stuff you do. I'd be a wet mess if I ran first.

Keep moving forward. Photo shoots are right around the corner. Think "chisel".

Hi gymgirl,

I just took a peek at the CrossFit WOD for today and am looking forward to seeing what your CrossFit regulars do with this one. I'd like to do it but will have to save it for a spring or summer day on the all-weather track.

Make sure you warm your hammies up before you fire your pistons.

[minime]

oh i just looked at todays WOD too, and if the rain holds off here im considering it!

[minime]

oh i just looked and already people are doing it in 12 seconds. Jeez stupid crossfit people... lol