gymgirl's workout journal - Page 72

**gymgirl** · 05-Mar-07, 11:17 PM

Quote:

Originally Posted by Brat

I've got to thank you for modelling consistent foam roller behaviour! I bought one today for my iliopsoas/hip/groin/leg tightness. It hurt like heck but did a better job than just stretches alone. (An expensive little thing too.)

Do you do both sides or just the places you need it ?

oooh i am so glad you got one! i swear i will walk into the gym limping then spend a good 10 min on that foam roller and i am as good as new! it really does hurt, but works so well that the pain is worth it.

i don't foam roll both sides but i should. i mostly don't because of a lack of time. i should buy one for my house then i can do it when watching tv.
i think you will notice a difference with your hip/groin issue after spending some QT with the foam roller!

**minime** · 06-Mar-07, 05:14 AM

gymgirl : you should have taken yesterday off, having trained 6 days last week!

I too remember those days, a day off was practically unheard of, oh i spent a lot of time with that elliptical trainer... i was weak all the time, and unhappy and for what.. i only weighed like 5lbs less than i do now and i bet i looked like crap! the things we do...

by the way good job on the 5k run

:

06-Mar-07, 10:59 AM

I think that's a great 5k time gymgirl. With a little more training, you'll be doing sub 24 minutes without blinking an eye.

**gymgirl** · 06-Mar-07, 09:10 PM

thanks minime and pierini. i think those 400m intervals are helping my overall running more then i thought.

minime i probably should have taken yesterday off, but i feel so weird missing the gym mon-thursday. lol i've been taking it easy on my workouts, so i'm not feeling burnt out which is good. aren't you glad we smartened up and stopped the hours of cardio...lol

tuesday, march 6, 2007

trainer day!

my trainer is obsessed with this notion that he is going to sign me up for the crossfit games this summer. lol he actually sent me a message saying he already paid the fee. ha so not true as details are not even out, but he gave me a good fright. anyway it's cute, so he's on this kick of testing me on all those fitness levels that are posted on the CFN website.

Skills Testing:

800m run: 3:38 (level 2)

verticle jump: 18 inches (level 2)

tabata active shoulder hang:
16-18-18-19-18-15-14-16

bench press warm up: 45x5, 55x3, 70x3, 80x3

bench press max test: 90x1, 105x1, 110x1 (PR) (level 2)

then we finished up with a quick metcon

3 rounds for time of:

400m run
15 medicine ball push-ups (hands balancing on medicine balls)

time: 9:20

1st run: 8.0, 2nd run: 8.3, 3rd run: 8.5

when i type it out it looks like i did a lot but i felt like i did nothing. lol

food:

carbs: 219g 40%
protein: 169g 39%
fat: 41g 21%

total cals: 1862

JDR3 · 07-Mar-07, 12:06 AM

Gymgirl, good job on the 5K!
Nice BP PR

:

I may go and watch the CF games.
I think you would hang quite well if you decide to do it!

adrian · 07-Mar-07, 04:59 AM

absolutely you should take part in the games! If only once, so you can say you did it

**minime** · 07-Mar-07, 07:25 AM

great job on that bodyweight + bench press gymgirl, very impressive

: Also great work on the 800m run, that is a good time.

i took a look at the CFN website and wow they have high standards! For somethings i couldnt even be counted as a 'beginner'!

I think you should take part in the games i bet it would be a lot of fun. Its in california? Vacation!

ok questions:

1. What is a pistol

2. How much higher is that 18" jump than a regular flat bench? was it super hard?

tim_mcf · 07-Mar-07, 08:12 AM

Pistols:

Untitled Document

I can't do them.

Nadia, you totally should do the Crossfit games. I think you would do great.

**minime** · 07-Mar-07, 08:18 AM

ohh it is a one legged squat : i can do one leg squats but certainly not ATG! I must practice these.

**gymgirl** · 07-Mar-07, 09:46 AM

thanks everyone. it would be a lot of fun, but the idea of competing against the annies, nicoles, kelley's and eva's frightens me. I think I read it would be divided into weight classes though, which would be nice...but still...first i need to pass these skills tests!

JDR how far is it from where you and perini live? I may just end up going to watch, i think it would be so much fun.

Quote:

Originally Posted by minime

i took a look at the CFN website and wow they have high standards! For somethings i couldnt even be counted as a 'beginner'!

I KNOW! seriously, i don't even know many real fitness beginners that could pass any of the tests that would classify them as beginner (level 1's). then there is us who train and still only hit level 1 if that on some tests!

oh and my trainer tested me like this for the 18 inch verticle jump. You stand next to the wall with the hand you are going to jump and hit the wall with, closest to the wall. you stand flat footed and lift your arm up as high as you can. he then put a piece of tape there where my fingertips reached. I then had to stand (no running start) and jump as high as i could and hit the wall. he measured the distance from where the first tape mark was to where i hit the wall with a jump. so i guess the distance between those two points was 18". oh and it wasn't super hard, hard yes but i probably could have jumped higer.

oh and pistols...ha those are killer. my right leg i can do no problem, left leg....eeeh not so good. the ATG part makes them extreamly tough. my trainer can do them standing on a medcine ball. he is nuts.

07-Mar-07, 11:12 AM

Hi gymgirl,

Congrats on the bench press PR.

I just looked up and read that the CF contest is in Aromas, California. I scratched my head and said "where in the heck is that?". Then I searched and found that it is near Monterey which would be around 190 miles from where I live and an extra 30 miles from where JDR3 lives. If you compete, maybe JDR3 and I would go and be your cheerleaders. I think you should go for it. You are competitive and would do great! Then afterwards, we could take a photo of all 3 of us. Me sitting on big JDR3's shoulders and you balancing on my hands doing a handstand. Wouldn't that be great!

Have a great day!

trainerty · 07-Mar-07, 03:18 PM

You got some vert girl...very good. Your trainer is a serious acrobat if he is pistols squatting on a med ball....that's some feat.

**gymgirl** · 07-Mar-07, 09:10 PM

Quote:

Originally Posted by trainerty

You got some vert girl...very good. Your trainer is a serious acrobat if he is pistols squatting on a med ball....that's some feat.

thanks Ty! yeah my trainer is kinda nuts like that. he always wanted to be a gymnast, and surprisingly has a lot of natural talent, always pulling out something that makes my jaw drop.

wendesday, march 7, 2007

warm-up and stretching:
spent a good 30 min foam rolling my quads, hammys and IT band. actually did both sides today! stretched some, and did my PT shoulder exercises.

CF WOD:

Three rounds, 50-30- and 20 reps, for time of:
Double-unders
Push-ups
Pull-ups

time: 18:18

oh. my. gosh.

that was one of the WOD's that looks 100x easier on paper, or as pierini would say, when you are sitting on your butt infront of the computer. ha.

that's 100 double unders, 100 push-ups, 100 pull-ups. i don't know if anyone read all the arguing going on in the CF comments today about this. some people were convinced the WOD was 50 double unders, 50 push-ups, 50 pull-ups, 30 double unders, 30 push-ups, 30 pull-ups, 20 double unders, 20 push-ups, 20 pull-ups THREE TIMES for 300 reps of each instead of 1 time for 100 reps of each. thank goodness most people did it the way i did, which i think is the correct way. i felt pukie coming during the second round (30 reps) of double unders and was so freckin beat by the end of this that i don't know how anybody could or would want to do that 3 times. it reminds me of the WOD that was jackie x3.

oh everything was broken badly on every round. my chest was pretty sore from benching and medicine ball push-ups from yesterday.

my IT band really tightened up after this, i think 4 days of running with sprinting everyday really beat it up. i'm trying to do some stretching but am limping a bit.

food:

carbs: 214g 38%
protein: 172g 38%
fat: 48g 24%

total cals: 1920

I had an early day today and was done with work by 2pm at the gym by 2:30 and out the door by 3:30. i even had time to take my car do the drive through car wash. it's been 60-70 degrees the past few days and figured it was time to wash my car as it's been 6 months now and like 5 snows...it's amazing how well you can see when your windows aren't covered in dust/rain/snow residue! i almost forgot my car is actually silver not gold. lol

JDR3 · 07-Mar-07, 10:49 PM

Great time on that wod!!!!

It will be on my list when I start back.
What exercise was the killer?

**gymgirl** · 07-Mar-07, 11:05 PM

thanks JDR. actually each exercise was killer! haha. the double unders made me feel pukie, but by far the hardest was the pull-ups. the first set was 10/5/5/5/5/5 then pretty much into sets of 2. it seems like most of the time pull-ups are one of the first exercises in the WOD but doing them last in the rotation was awful. my arms were fried from the push-ups and my heart rate was already soring from the double unders.

have fun when you do this one!

oh and make sure you have a good jump rope. i had one of those that have little plastic beads...kinda like a macaroni neclace...lol anyway it kept twisting up and i spent a lot of time trying to untwist it.