gymgirl's workout journal

[gymgirl]

Originally Posted by arbit

125 ish

huh, interesting!

friday, march 16, 2007

crossfit rest day
as rx'd

food:

carbs: 257g 46%
protein: 154g 32%
fat: 47g 22%

total cals: 2031

had cheat meal of ravioli then ben and jerry's fro-yo! i was very hungry so i ate despite it being a rest day.

saturday, march 17, 2007

gym was empty this morning, prob. due to st. paddy's day and march madness.

cardio:

3 mile run
800m warm-up at 6.5
400m at 7.6, 400m at 6.5
400m at 7.8, 400m at 6.5
400m at 8.0, 400m at 6.5
400m at 8.2, 400m at 6.5
400m at 8.4, 400m at 6.5

about 30 min of PT and stretching/foam rolling. my hip/glute was in a lot of pain this morning when i woke up. right near my tail bone is super tight. I think my sacrum is off again. I was thinking of doing the 300 movie workout, but i forgot my watch at home, and being in a lot of pain I decided to save it for another day.

CFWUx2 - pull-ups and dips

5x5 day:

squat warm-up: 45x10, 65x5, 95x3, 115x2

squat 5x5: 135x5, 135x5, 135x5, 135x5, 140x5

foam rolled between sets, glute in pain.

clean and push press warm-up: 45x8

clean and push press 5x5: 65x5, 70x5, 70x5, 70x5, 75x5

Hi gymgirl,

I have empathy for your glute pain as my glutes and lower back have the biggest muscle knot on the face of the earth. I have been in excruciating discomfort since yesterday. What a pain in the butt getting in and out of my car or standing up after sitting a long time.

Hopefully yours isn't like mine and you'll do all the right things to be 100% for Monday. Enjoy your weekend. I'll be privately cheering that you do as I sit on my office working like a madman.

[JDR3]

I'm a little behind but great job on the deads!!!!!!

Looks like double bwt is already there!:

[gymgirl]

pierini,my glute STILL has a knot in it! i feel mine mostly when i pivot. I've been icing quite a bit and will take some aleive later. hope yours is feeling better. I'm scared i might have to scale things down tomorrow.

went to see the 300 movie on saturday. cool movie, but i would have rather seen a documentery on their training to prepare for the movie. lol

food for saturday:

trained, cardio and 5x5

carbs: 216g 39%
protein: 175g 37%
fat: 51g 24%

total cals: 1985

sunday, march 18, 2007

2 hours of climbing at the climbing gym

wow, what a great workout. i'd never been before, but went with my trainer today. it really worked my grip. i know you are supposed to use your legs but i felt it quite a bit in my shoulders. after 2 hours my hands and fingers were fried! so much fun, I'd like to go again soon.

food:

carbs: 191g 37%
protein: 138g 34%
fat: 53g 29%

total cals: 1735

oh my booty knot is painful! more stretching and icing tonight. gotta be good to go tomorrow.

[arbit]

Want me to come over aand massage that booty ???

[Bob44]

Wow! 2 hours on the wall your first time out, I am impressed. Did you use the auto belay? I love the free ride down after a climb. My tendons in my fingers and forearms get fried the next couple of days.

I felt it in my back the first couple of times, but now it is mainly in my arms. Did your hands get ripped up? When I started, I lost a lot of skin on my hands until they toughened up. With your fitness, I bet you will be an unbelievable climber.

Thanks for sharing.

[JDR3]

Sounds like you had fun and got a good workout!

[gymgirl]

Originally Posted by Bob44

Wow! 2 hours on the wall your first time out, I am impressed. Did you use the auto belay? I love the free ride down after a climb. My tendons in my fingers and forearms get fried the next couple of days.

I felt it in my back the first couple of times, but now it is mainly in my arms. Did your hands get ripped up? When I started, I lost a lot of skin on my hands until they toughened up. With your fitness, I bet you will be an unbelievable climber.

Thanks for sharing.

Hey Bob! No belay, I guess you have to take a class for that. We just 'bouldered' or whatever...lol. I thought you could just climb up using whatever little things you could grab or put your foot onto. then when I learned the real way about climbing up the specific colors, i quickly realized how hard it was. i made it to the top of a few V-0's and V-1's. Then we played some game "add one" or "add on" or something one person would start by picking one rock then the next person would have to use that rock and pick a new one...you keep going until one person can't make it any further. so much fun, but ya after 2 hours my hands and fingers were fried, i didn't fully rip but my calluses are peeling apart and all red! I think I would like the free ride down too, because I'm not going to jump down and had to climb all the way back down. I'm trying to post a pic but it says it's too big...and i dont have photoshop or anything like that at work to resize.

so if climbing is supposed to really work your legs, how come all the girls there had the most amazing backs i have ever seen?! seriously, best backs' ever! oh and bob i too felt it in my shoulders this time...maybe next time i will feel it in my arms. so much fun i can't wait to do it again! took me 20 min in the shower to get all the chalk, dirt out from under my fingernails, and they are short too!

Bob, how long have you been climbing?

arbit, lol you are funny! and thanks JDR, great workout and lots of fun!

my piriformis is still very sore. been icing all morning. gotta figure out what to do at the gym today. i don't want to hurt myself too much as tomorrow is CFT and i need to squat and DL.

Hi gymgirl,

You should be able to use this website to host your photo. You can resize it so that you can then link it to your thread.

ImageShackｮ - Hosting

[trainerty]

Excellent workout gymgirl Spartans have nothing on you

[gymgirl]

http://img111.imageshack.us/img111/4986/boulder2za7.png

thank you pierini. lets' see if this work.

Yup, it works.

[gymgirl]

Originally Posted by trainerty

Excellent workout gymgirl Spartans have nothing on you

awwww thanks ty!

monday, march 19, 2007

piriformis (sp?) felt a bit better by the time i got to the gym so i decided to go ahead with some running. spent some time foam rolling before hand though.

cardio:

1600m warm-up: 6.5, 8:58

WOD

Four rounds for time:
Run 400 meters
Rest 2 minutes

1) 1:45 (8.0)
2) 1:49 (8.3)
3) 1:38 (8.5-8.7)
4) 1:38 (8.7)

it's hard to get an accurate time on the treadmill. I'd wait until the treadmill speed picked up a bit before i would start the clock, I'd be at about 0.03-0.04 miles already so i would just tag that extra onto the end. also hard to stop the stopwatch when running fast. probably could have ran at 9.0+ but playing it safe with my glute/hip pain, felt some pain on the rest periods.

stretching: foam rolling and some PT shoulder work.

workout:

30 manmakers for time: (2) 15#db's

time: 7:38

4x8 circuit:

dumbell chest press on stability ball: 20#(each hand)x8, 20x8, 22.5x8, 22.5x8

lat pull-down: 75x8, 75x8, 75x8, 75x8

toes on ball hands on ground push-up: 8, 8, 8, 8

today i should have done cindy or mary, but with my shoulder tendonitis and knowing im doing the CFT tomorrow i decided todays theme would be to work my weaknesses. my PT tells me my pushing (especially on unstable surfaces) is weaker then my pulling,and she added DB chest press on the ball and those toes on the ball push-ups into my physical therapy exercises.
also I've been putting off those manmakers for a long time now. I think Tim put it best when he said something like they are burpess from hell. lol For those who are not familiar with them Gym Jones - Schedule - November 23, 2005
basically you hold dumbells,do a burpee, push-up, renegade row each side, jump to squat, then clean and press the dumbells that equils 1 rep. they started out easy, but i was beat by 10 reps then broke them down into 4x5. i was soaked with sweat after those. for somereason i was thinking pierini would like them.

food:

carbs: 197g 39%
protein: 162g 38%
fat: 43g 23%

total cals: 1774

[tim_mcf]

Manmakers are butt hard. I have been avoiding them for some time now. Suppose that means I had better do a few.

[minime]

oh we've got one of those climbing walls in our gym (its far less impressive than the one you used!) but I'd be terrified of it. They harness you though so if you fall its ok. Usually it is just kids that use it, for parties and stuff...

those manmakers look horrible... i dont think i could do even one! You did a great job on them!

also good job on the 400s! Where is the nearest track to you? You should go sometime i bet you would be super fast on a track.. especially if your trainer was with you, kicking your butt!

and arbit i cant believe u said she looked like she weighed 125 ... men! you guys just say the dumbest things... i remember one time BF told me i had a similar body to lindsay lohan back when she was curvy, I was horrified but he thought he was complimenting me! Sorry, irrelevant .. off topic...