gymgirl's workout journal

[Lady C]

There is benefit in the 90 mins of cardio. It has to do more with tricking the body than the fat loss. It supposedly helps burn fat more efficiently. It might be interesting to try. Boring and All.

[JDR3]

Gymgirl, good job on the workout, the bench press 5x5 numbers look real good!

[gymgirl]

thanks everyone for all of the feedback and ideas.

maxgain i had no idea about the vinegar or potatoes, thank you.

i've been contracting my abs, i think i'm at about 50 solid contractions for the day. 50 more to go.

i really dislike the idea of 90 min of cardio but as pierini and minime suggested i will try it and break it up into a medly. minime i like the 3 rounds for 10 min that dosen't seem AS bad aso 20+ min per piece of equipment. I'm shooting for cardio only today, maybe a bit of time spent on skills training too.

I also seem to be on the verge of catching this cold that b/f has. my timing is great isn't it? I've been taking my emergency, but the appitite isn't quite here today. I'll shoot for 60-90 min of cardio today, obviously not at full intensity. the more i think about it the more i'm leaning towards 60 min of cardio because i need to get in some handstand practice before sunday, and i don't want to be in the gym for 2 hours tonight! we shall see....

[gymgirl]

wednesday, february 28, 2007

cardio:

60 min cardio medly:

10 min run on treadmill, 6.5 (1.15 mile)
10 min elipical (1.25 mile)
10 min bike (2.65 mile)
10 min run on treadmill, 6.5 (1.15 mile)
10 min elipitcal (1.15 mile)
10 min bike (2.63 mile)

ugh that was awful. i was never really out of breath, but my legs just burned so badly on the eliptical and bike. my hip feels a bit off so i took the runs slower then usual. i don't think i want to do this for 90 min! i might stick with 60 min once every other week or something, but honestly this was boring and when i was done i was sweaty but thought geeez i've been here over an hour and this is all i did?!?! i can't imagine staying on one piece of equipment for the entire 60 min. i really needed that 10 min switch to handle this workout mentally.

stretched and foam rolled before and after cardio.

other stuff:

10 standing straddle press to handstands, straddle down
5 handstand holds

20 hanging leg raises, toes to bar

4x10 hanging leg raises on roman chair

i can't believe i was in the gym for just about 2 hours.

food:

carbs: 206g 41%
protein: 159g 38%
fat: 40g 21%

total cals: 1746

edit: and for something totally nuts check out annie doing "josh" in 5:21 http://media.crossfit.com/cf-video/C...ieDoesJosh.mov

i have never seen a girl do 30 kipping pull-ups consecutively.

That's great that you are doing those ab contractions throughout the day gymgirl, maybe 100 tomorrow. I get better the more I do them, they just take a few seconds and are an excellent reminder that my core should be tight at all times. I should be able to take a punch in my bread-basket without notice and not blink an eye.

Just be careful about the food you eat because if you eat the wrong food and squeeze too hard, you may give birth to a chocolate-covered sweat angel of a different kind (borrowing a Tim-phrase).

Sorry, kind of gross, but funny to me.

[minime]

good work with that cardio gymgirl : that must have been tough! Long cardio sucks! Well its not too bad if you have tvs on the ellipticals....

calories are so low for so much cardio, but i know what u mean about the appetite if its not there its not nice to force feed yourself lol. Anyway you will make up for it in a few days when the appetite returns and you are a hungry hippo again

Im going to start doing these ab contractions too at my desk...

[gymgirl]

Originally Posted by pierini

Just be careful about the food you eat because if you eat the wrong food and squeeze too hard, you may give birth to a chocolate-covered sweat angel of a different kind (borrowing a Tim-phrase).

Sorry, kind of gross, but funny to me.

haha pierini! gross but funny to me also. i thought about that today as i was doing my first 25 contractions while waiting for my soup to heat up in the microwave...lol

hey, minime! yea no freckin TV's on the eliptical. good thing i had a nice mix on my ipod of kelly clarkson, justin timberlake, nelly furtado, and pink. lol it's so funny i only listen to this music while working out. it's good cardio music! i'm sure i will be hungry hungry hippo again once this cold passes!

my head and sinus are all stuffed up. my boss actually told me to go home but i knew if i did go home i couldn't workout tonight so i'm staying. lol plus i can't cancel on my trainer with this short of notice. i think today will be squats which won't be too bad, not like some crazy metcon when im feeling like this. ugh this cold needs to go away by sunday. i don't want pictures with 'cold eyes' all glossed over and red nosed from blowing it so much! lol

[trainerty]

Geez....well I guess you're definitely not undertraining. I look at your log and I think there has got to be an easier way. You are a trooper.

[CF-OC_gal]

Originally Posted by gymgirl

ooops my pic of nicole and her killer abs didn't attach, i think i saved it as a bmp instead of a jpeg.

I think her look comes from altering the contrast and brightness in photoshop. I don't care for the thick abs but her shoulders are enviable!

[gymgirl]

Originally Posted by trainerty

Geez....well I guess you're definitely not undertraining. I look at your log and I think there has got to be an easier way. You are a trooper.

thanks ty.

march 1, 2007

ugh, just bad day. i'm not feeling well and in a foul mood because i just feel blah and i can't get over my body not feeling like it's at its best for sunday. i have no idea what i am doing wrong. maybe because i am so stressed out my cortisol levels are higher or something. i have no idea. i'm frusterated.

trainer day

my trainers wanting me to test for all these skill levels (something he got from CF north, that i can't seem to find on their website)

400m run test: 1:42 (need to get it to 1:16 i think for elite?)

squat therapy:
worked on a lot of bw squats with 100% proper form ATG, knees forward heels on the ground, back straight. 50 reps. need to do 100 to pass the test but i didn't want to fry my legs too badly before squat workout.

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

75x3, 85x3, 105x3, 115x3, 135x3, 95x3, 95x3

all squats ATG. so much harder that way we kept the weights lighter and really focused on keeping my back upright and getting all the way down. i feel like a wuss only doing 135x3 when my 5x5's are 135, but those are not 100% atg.

single arm dumbell snatch:

5 sas each arm: 15x5, 20x5, 27.5x5

single arm snatch test:

girls at my weight is rx'd with a 35# db with a goal of 30 per arm.

35x18 per arm

i just wasn't feeling it today and am kinda out of it.

other stuff done after trainer:

3x10 haning leg raises
3x:20 sec L-sit holds
3x10 cable crunches

food:

carbs: 177g 41%
protein: 158g 44%
fat: 24g 15%

total cals: 1501

side note: i weight in this morning at 105# so nothing has changed on the scale, i felt really good this morning but once i start eating i get like bloated or something. i swear it's this time of year too, come summer it all goes away.

Hang in their gymgirl. This will pass. Young people get sicker more often than older people. You are young so this stuff comes with the turf.

I predict you'll be 100% for Sunday. Think "chisel". I'm doing isometric contractions right now at home and thinking about you. They are tough!

[JDR3]

Hi Gymgirl, you are going to get my 2 cents worth tonight.

First, great job on the workout today!

Very good time on the 400, when running for speed become a priority to you your time will drop like your weights have gone up on your lifts!

Very nice on the squats, I know for me 2 inches is the difference between 360 and 405. And I don't even want to know how light I would have to go if I went ATG (if I could-lol)

Dumbbell snatch is tough. I bet I have to scale tomorrows wod.

And my 2 cents
You are way stressing and way over thinking this!!!

I don't usually disagree with Pierini but QUIT THINKING, you have put in the work now relax that brain and enjoy yourself at the shoot.

You got a great body, now all you have to do is show it off and have fun on Sunday!

[minime]

thats quite a workout for a day when you were feeling 'off' :

135 for an ATG squat is awesome. How did these feel, do you think you will be switching to ATG all the time now? To do an ATG i would probably have to knock 50lbs off my squat. I should try them though.

thats a good time for the 400m, wow 1:16 to be elite? That is a 5 minute mile pace

You are being to hard on yourself about the photos and are probably just imagining the 'bloatedness' (i know thats prob not really a word) Just think to yourself that it is days away now there is nothing you can do now, have fun enjoy it. Really, what can you do? starve yourself and lose that muscle you worked hard for? You are so lean already at 13% bodyfat, you are going to look fabulous!

What time on sunday is the shoot? morning/evening? I'm all excited.. you would think it was me lol

[gymgirl]

thanks everybody for you feedback and advice, i really truley apprciate it. i'll try to stop stressing and over thinking, but i'll contiune those isometric contractions. there isn't much i can do about it now. i'm hoping i feel better by tomorrow so i can get one last good workout in. i'm thinking sprints and todays WOD and maybe some pull-ups to get my back and arms pumped.

Originally Posted by JDR3

Very nice on the squats, I know for me 2 inches is the difference between 360 and 405. And I don't even want to know how light I would have to go if I went ATG (if I could-lol)

JDR thank you, I didn't realise it was going to be such a weight difference only going down a couple of extra inches. thank you for sharing that. i was pretty bummed that 135 was so hard for me, but if that really is the case i feel a bit better, thank you.

minime, i don't think i'll be switching to ATG squats! they seemed to hurt my hip a little more since you have to go so deep, but i did feel them more in my quads, in a good way. i'm going to stick with going below parallel but not all the way down. I've really got to focus on not letting the load travel forward on my way back up.

oh and you know what, 1:19 on the 400m isn't even elite! i just looked and it's 1:04 for elite 1:19 and you are only advanced! here is the skills sheet i was talking about yesterday, you have to scroll to the last page: http://www.crossfitnorth.com/article...ill_Levels.pdf

i have no idea what time the shoot is on sunday. another thing that put me in a foul mood yesterday was i was supposed to meet the photographer at 5pm at my gym to walk through the space, and he texts me at 4:30 saying he's at teh doctors, then 5pm still at the doctors which is 30 min away. 6:15 finaly leaving the doctors and still had to go pick up medicine...i gave up and went home. i'm supposed ot meet him today (if i can i feel worse right now) so hopefully we can nail down a time. apperently 11am is too early for him. i don't want to do it later because i think i look better in the morning...lol we'll see.

i'm hoping i can leave work early and rest as i feel like crap.

EDIT: i also just edited my food from yesterday, i never got around to getting those last 200cals, ended up just over 1500

[minime]

to me the atg seems to hurt my back, but that is probably due to my form being really bad. I remember when I was doing the 110lb high rep squats and i was going below parallel and they felt good so i should work on at least being able to get below parallel.

Its amazing though : i saw several guys doing squats last night and only one of them even came close to parallel, and he was still an inch off.

i know what u mean about the morning : if i work out in the morning I wear a half top, if I work out in the evening i dont.. i would feel hideous! lol i know that sounds ridiculous as surely i couldnt change that much in a few hours. It is a mental thing.

oh i have a long way to go before i could even be 'advanced'. The marine corps obviously have very low standards for fitness....