gymgirl's workout journal

[minime]

arbit, get your mind out of the gutter

[gymgirl]

Friday, March 23, 2007

rest day

Food:

cheat meal of ravioli and ben and jerry's froyo!

carbs: 219g 47%
protein: 142g 35%
fat: 33g 18%

total cals: 1727

saturday, march 24, 2007

Crossfit North Day! woot woot!

I had an appt at 9am with Dave one of the CFN founders. When we met he asked me what brought me to CFN today. I said, "well my gym is tired of me. I always get in trouble for doing HSPU, or pretty much any CF workout." He laughed and we talked about my gymnastics background and my hip/shoulder problems. He ended up changing what he normally does with first timers since I've already been doing CF. We did some BW squats so he could check my form. Apperently my form is fine! When I go completely ATG i round my back slightly so he had me work on going down just until i hit that point. I was so happy I didn't have to go full ATG, it was deep but not like my trainer has me do. We then did light deadlifts so he could watch my form. He asked what my 1RM was and said that was great and that we would be able to do his WOD as rx'd!

warm-up:

deadlift: 65x10, 95x10, 105x5

Apperently my DL form is very good, and he gave me a pointer which i will post here because I know minime will be interested. He said i did well at keeping the bar close to shins and knees but on the way up i would let the bar come out just a little bit to get it over my knees. Instead he suggested I lift my hips slightly which pulls your knees back and keeps the bar moving straight up, instead of out a bit to clear your knees. Practiced that a few times and it felt even better then before. He then said I could do something my gym probably dosen't let me do....dropping the weight! haha That was so much fun. I got to practice that for a bit, and I learned how to DL fast when you are going for time, you come down with the bar but drop it at the bottome and reset then go again for the next rep. That is going ot take some getting used to.

Rowing on the C2 pactice:

never been on a C2 before. He showed me how to row properly and when you inhale/exhale. I finaly got the groove, felt it quite a bit in my calfs.

then we went through some box jump practice and onto the WOD for first timers!

Christine

3 rounds for time of:

500m row
BW deadlift 105#, 12 reps
21 box jumps

time: 11:26 (?) I heard 11:2something! I think it was 6.

WOW I wasn't even expecting that I would get to do a workout. I thought it would be all CFWU stuff. This kicked my booty. my legs were JELLO after the rowing, DL and jumps were harder then ever after that. I really enjoyed the coaching along the way too. He always reminded me when to breathe on the rowing and helped me push through. He said I did really well especially for a first time rower, and the top guys there do this WOD in 9:30. Rowing was what slowed me down and he said my DL and box jumps were right on.

We then did some kipping pull-ups because I told him about how they hurt my shoulder and I feared I was doing them wrong. He checked it out and apperently I kip correctly, then I told him i have to do them parallel grip and he said that is probably putting more strain on my shoulder joints.

Phew what a relief. I really expected to get ripped apart today. I figured my form was going to be considered horrible, but I was plesently surprised. He said I don't need to go through the regular 4 personal training session before I can take classes, but he wanted to do 1 more session since we didn't have time to go over squats, cleans and someother stuff. He said we should be able to blow through it all next weekend. So back to CFN I go next saturday and I can't wait!

[tim_mcf]

That's awesome. What fun!

You're going to fit right in at CFN.

[minime]

yippee!! thats great gymgirl, that looks like some workout! How high was the box? Ive never done box jumps only to a flat bench and i dont know how high that is but i guess 18" at the very most.

Thats a really fast time, it takes me close to 3 minutes just to do a 500m row, so you must have been rowing pretty frickin fast!

thanks for that DL tip, it makes sense!! i know i do that anyway, move the bar out slightly as i pass the knees, so ill work on moving hips next time...

[gymgirl]

Originally Posted by tim_mcf

That's awesome. What fun!

You're going to fit right in at CFN.

awww thanks tim. I sure hope so. I just loved it. They don't have bathrooms there which is weird though.

and thanks minime! I have no idea how high the box was. We actually didn't even use a real box it was like stacked up mats. not much higher then our regular bench though. I have no idea how fast I was rowing i think he told me a good rowing speen is to stay around 2:00-2:20? I don't know if that means strokes, speed or time...lol I stayed around 2:15-2:30 and he did tell me the first round was done in about 3:40. Rowing is hard. Oh i forgot one other great tip/comment he made regarding rowing. He said to think of it like a deadlift, which makes sense but I had never thought of it that way before. He also said to pull very quickly and when you are coming back try to take about 3 counts, so the pull part is 1 quick movement and you glide back down for 3 counts...i guess it's easier to breathe/recover...I feel like for a free session i learned so much that if I had paid $75 it still would be a bargin.

So this weekened was crazy busy, I didn't even log my food for sunday.

Sunday I had my second shoot with the photog to do more headshots. I was not happy with my first batch, I looked completely washed out eventhough I felt like I had on a ton of make up. so this time around I decided to get some help from the make-up pros. Saturday after CFN I went to the MAC stand at Nordstrom and told the lady I needed photoshoot make-up without making me look like a whore. lol She did this pretty gold eye-shadow, lined my eyes, did this blending of colors things on the eyes and some 'highlighter' for your cheecks/forehead/nose and then she's like you need conceler for a picture. I'm like what the heck is that? Is it the stuff you put on zits or under your eyes? anyway she ended up putting it under my eyes and gave me the following advice "for a photoshoot, when you look in the mirrior and think, I have too much make-up on, put on MORE" so I ended up walking out looking like a hooker! i even scared the b/f when i got home!

So sunday I was able to re-create the hooker look (toned down slightly) for my shoot. My trainer suggested we go to this park with a beautiful bluff, but photog and I couldn't find it, so we shot in this beautiful park by the locks, until my trainer got there. I think we got some decent shots, then off to dinner we went and then tried to find this bluff. we ended up hiking up there to try to catch the sunset, by the time we tried to head back it was completely dark and we got a bit lost in the woods. I thought for sure we were going to be stranded and on the evening news or something...luckily we made it back to the car! I was wiped out, so I guess I kinda got a workout with the 1.5 hours of hiking! Anyway took the day off from tracking my food. Ate well during the day but splurged on indian food and a beer.

Weighed in this morning at 104.

Feel like I'm fighting a cold and am super tired today. Probably going to do a quick Michael and get home to bed.

Hope everyone had a great weekend!

Originally Posted by gymgirl

Saturday after CFN I went to the MAC stand at Nordstrom and told the lady I needed photoshoot make-up without making me look like a whore.

That's funny gymgirl.

Next time you get made up like that, go home and put on a silky black nightgown and growl at your BF when he comes home, watching the big lump in his throat as he takes a swallow. He might get some performance anxiety.

[trainerty]

Awesome gymgirl. I'm glad you actually absorbed what the guy was coaching you on. I'm sure that will prove priceless on more complicated movements. Have a great shoot

[tim_mcf]

They don't have bathrooms there which is weird though.

:confused: that's odd...where are you supposed to throw up?

[gymgirl]

Originally Posted by tim_mcf

:confused: that's odd...where are you supposed to throw up?

Tim, that was EXACTLY my initial thought! I almost asked that too. Then I thought maybe they have a 'pukie's bucket'? lol Is it sad that we both thought about puking? lol

Pierini, you crack me up. I don't think bf would be able to get past the make-up even if i had a black silky nightgown on! When I got home he kindly asked me when I was going to wash it off. lol he perfers me with the au naturelle (sp?) look.

p.s. thanks ty.

[CF-OC_gal]

Originally Posted by tim_mcf

:confused: that's odd...where are you supposed to throw up?

At CCF here you open the bay door so you can puke, spit or whatever...

Nice introduction GG. I knew you'd do well. Also nice to see some consistency across the different affiliates. They did not spend much time teaching me squats either and they did the same thing, saw where I was pelvic tilting under and stopping me just before. All the BW or air squats are to a medicine ball touchdown anyways. Also the emphasis was on deadlifts. They drilled me about the consistent back angle, straight line bar (no going around knees) and then the tricep/lat squeeze to standing position, staying on heels and engaging the hammies the whole time. It is an incredibly strong lift - much better than I've done before and no shin scraping at all!

I predict you are going to kick some butt in timing there soon. I also will never use my normal weights for reps at CCF either for the time being.

We have one toilet.

[JDR3]

Glad to hear you had a great time at CFN.

Like always with you I bet the next time you do Christine you'll be in the 9's!
Still hope you are considering doing the CF games.

[gymgirl]

Originally Posted by JDR3

Glad to hear you had a great time at CFN.

Like always with you I bet the next time you do Christine you'll be in the 9's!
Still hope you are considering doing the CF games.

awwww thanks JDR. I sure would love to get a sub 10 min time. I wish my gym had a rower so i could practice. My trainer still keeps getting on me about the CF games. we'll see, I tried to tell him I'd do it if he would, but he says no way. I did see the entry form and I'm glad you can pick which events you want to compete in.There is no way I'd go for the trail run!

Brat, thank you too. I know what you mean, it is very cool that there is consistency across the affiliates. I feel like if you get a cerified CF trainer you know what you are going to get, not like when you go to a commercial gym. I'm glad you got some good coaching on the deadlifts, it makes such a difference!

oh did you have trouble figuring out how to get into CCF? I spent about 10 min outside trying to figure out where the door was. finally i saw a cute fit guy drive up and i thought oh good he must be going there...so i asked him if he knew how to get into CF. He's like what's crossfit? I thought he was kidding and he made me explain it. turns out this guy was there to play indoor beach volley ball in the adjoining werehouse, he asked me to come play but obviously i had to pass. anyway you have to go in through the beach volleyball place and there is a tiny little sign that says CFN and puts you in the next warehouse...so werid how hidden it is.

p.s. i'm jealous that you have a toilet!

monday, march 26, 2007

cardio:
1.5 mile run warm-up, 6.5-7.0

5 min rest and stretching/foam rolling

"Michael"

Three rounds for time of:
Run 800 meters (8.5, 8.3, 8.3)
50 Back Extensions
50 Sit-ups

time: 17:29 (PR by 1:57) last time 19:26

Round 1: 5:40, lost track after that.I timed the transition and didn't get fully running until 26 seconds later. I almost quit on the second and third round, i felt like i was going to puke. sit-ups and back extensions were like a break for me, and the run were so extreamly tough.
Last time I did Michael backwards did sit-ups first then back extensions...maybe it was harder that way. This time everything was unbroken.
spent about 10 min recovering them made up Friday's WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

20-25-30-35-40-45(PR)-50(fail)-40

got the 50# 1/2 way up. I was pretty fatigued and spent a lot of energy moving the freckin dumbell around so it was secure in my thighs. I'm hoping to hit 50 next time, but happy with the PR. Pierini I don't know how you can do BW pull-ups so easily after weighted singles! I could only do 3, and i know they are super easy for you after weighted...

anyway will do tabata FGB tomorrow with my trainer.

food:

carbs: 204g 39%
protein: 162g 37%
fat: 46g 24%

total cals: 1781

Hi gymgirl,

I'm sure you would have a better performance with the weighted single rep pullups if you did them before "Michael". Good time on "Michael". You had to have completed the 50 reps of situps and back extensions in under a minute each to get that time.

[gymgirl]

Hi, Pierini! you are right, i should do my weighted singles before "michael" but all that anticipation, makes me just want to get it over with. those metcons are very mental for me, and I can't wait to get them done! lol. I also think my singles might have been better if I had someone tohelp me situation the dumbell.

Tuesday, March 27, 2007

woke up at 4:20am as I had to be at work at 5:30am and i have a 30 min commute. got done with work at 1:30pm and tried to grab a quick nap before my trainer this afternoon. couldn't fall asleep and went to the gym kinda tired.

warm-up:
shoulder PT exercises, free standing HSPU practice, CFWUx2- pull-ups and dips

Trainer Day! woot woot!

ab-slide, 5,4,5

then we made up yesterdays WOD

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps) (sub 12# ball)
Sumo deadlift high-pull 75 pounds (Reps) (sub 50#)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps) (sub 50#)
Row (Calories) (no rower subed double unders)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

wall ball: 9-9-9-9-9-8-8-8, Score: 8
SDHP: 10-10-10-8-7-7-7, Score: 7
20" Box Jump: 10-10-10-10-10-9-9-9, Score: 9
Push press: 10-10-10-9-7-7-7-7, Score: 7
Double Unders: 3-3-3-3-6-4-3-5, Score: 3

Total Score: 34

Oh.My.Goodness. FGB is one of my LEAST favorite WOD's, but I was stupid and thought tabata style once through might not be as bad, as regular. Boy was I wrong. I was wiped 1/2 way through the wall balls. During push presses I actually yelled 'F-you, you stupid barbell", then kicked it. My poor trainer was trying not to laugh, while yelling to me 'thats right get pissed at that barbell!" I must have looked like a phsyco. A few more F words came out of my mouth during those push-presses. I could have done more double unders but my arms were so fried and feet were cramping. Last time I did FBG i only used 30# for push-press and SDHP, so this 20# increase was super tough. oh we used aerobocs steps for the box jump and used a tape measure to make sure it was 20", it was actually a bit higher.

I was lightheaded for a good 10 min but only got about 5 min rest before we had to move on.

then we did today's WOD

Front Squat 1-1-1-1-1-1-1 reps

warm-up: 45x10

65x1, 70x1, 80x1, 85x1, 90x1, 90x1, 90x1

Free standing HSPU practice during rest periods:

1-1-1-1-1-1-1

arms were shot could not get full ROM.

So the last time I did this weight in front squats, october 2006 I got that severe knee pain in what I am guessing is either my vastus medialis, or my sartorius. I have no idea why I get this. My trainer said my form is better then ever, but I felt it tighten up right around 85#. Ty if you happen to stop by and see this, any idea what is going on? It always occurs on my left side and feels sore/tender/tight. Last time lasted for almost 2 months. Have had more minor cases after doing bw squats to dynamax ball and the pain/soreness lasted 1 week. I never feel the pain when doing cleans or back squats and minor pain every once in awhile after a day of OHS.Also the pain seems to come the following day. I make sure to do self-myofascial release and static stretching which seem to help. It's so frusterating.

Food:

carbs: 225g 40%
protein: 173g 39%
fat: 42g 21%

total cals: 1877

tomorrow is a rest day because i have to go to the dentist for 2 fillings. I am terrified. I can't take any xanex because i have to take antiboitics due to my heart murmor. I'm terrified of getting my teeth cleaned and now TWO fillings?! The worst part is i take care of my teeth so i don't have to do this, but they are both on the top all the way in the back. I have a gag issue and pretty much everytime I try to brush my top teeth in the back i gag and or puke. every single day i deal with this. no wonder i got two cavities. I'm scared. I hope I don't puke on the dentist.
p.s. how does someone who dosen't drink soda or eat candy get cavities?!?!

Hi gymgirl,

When I read the part about you getting up at 4:30 a.m. I thought I was reading my post.

Nice workout, a heck-of-a-lot as a matter of fact. You made up for what I didn't do today. I'm exhausted just reading it. Feels like I did "Helen" or "Murph".

Originally Posted by gymgirl

I have a gag issue and pretty much everytime I try to brush my top teeth in the back i gag and or puke.

This reminds me of when I was in the Army many moons ago before you were born. There was a guy in the barracks named Louie from Los Angeles who would get up early and go to the bathroom to wash up, shave, etc. including brushing his teeth. Well Louie would also go through this gigantic gag session when he was brushing his teeth. I don't know if he tried too hard or was brushing his tongue, but 100% of the time he would make this super-loud gag sound, waking all of us other soldiers up. We didn't need an alarm clock, we had good old Louie. Someone would always yell at him to cut that crap out but Louie was persistent. I'm not a gagger, but every now and then I'll get a mini-one and I'll think of good old Louie. Now I will also be able to think of you.