gymgirl's workout journal

[minime]

wow gymgirl GREAT job on angie! You are rocking those kipping pullups!

I don't have a trainer, but to BF you are 'the girl who is my size, but better than me at everything.. aka my idol' lol

i am reading through CF and there is a guy who got angie in 10 mins, with the only thing broken being pullups

[minime]

also, kelly moore did 59 pullups!! aaah

[gymgirl]

Originally Posted by minime

also, kelly moore did 59 pullups!! aaah

OMG i know! I posted to her saying HOLY COW! Can you imagine 59 unbroken pull-ups? and seriously Angie in 10min? What the heck? When I think I get a decent time I always look at others and think..."wow I still have a long way to go' lol.

minime, you better rephrase that to your b/f. I am the girl who is the same size at you, but no way better then you at everything. You are doing amazing, I just got a little lucky that I was a gymnast so I can do a handstand, so what...you can out run, out squat, out row me遥ou are an animal minime!

And thanks JDR, I'm happy to have taken some time off her.

Hi gymgirl,

That's just an amazing time for "Angie". Your recovery time between broken rounds has got to be nano-seconds. It's been a long time since I've done "Angie". When I get back from vacation, it will be time to pay "her" a visit.

Keep the pedal to the metal!

[gymgirl]

Thanks Perini! I found that breaking the sets down to reps of 5/10 allowed me to use less recovery time, and completing the workout faster. Last time I did sets of 20 i think and needed more recovery time. Can't wait until you return from vacation and take Angie out for a second date!

Tuesday, April 3, 2007

Trainer day! Tomorrow is my trainers birthday, and in February I ordered him this shirt from crossfit: https://store.crossfit.com/cgi-bin/c...atstr=HOME:cft
I also got https://store.crossfit.com/cgi-bin/c...atstr=HOME:cft this one for myself! lol the freckin shirts did not arrive until LAST WEEK, so I'm glad i ordered early. Anyway he loved it and wore it to train me, until the atletic director came over and told him he needed to put on his 'uniform'. lol We were kinda wishing the shirt said 'uncle rhabdo' instead of just rhabdo, but it's pretty funny nonetheless.

warm-up:

foam rolled IT band, it is soooooo tight.

Burgener Warm-up x2

first round with dowel, second round with 45# bar

Clean and Jerk warm-up: 45x10

workout:

Clean & Jerk 1-1-1-1-1-1-1 reps

65x1, 75x1, 80x1, 85x1, 90x1, 95x1, 100x1, 105x1 (FAIL on clean), 105x1(PR)

5x5 ATG squats:

105x5, 95x5, 95x5, 95x5, 95x5

Probably better to not do ATG squats AFTER heavy cleans. lol 95# went up pretty easy but my legs were tired.

Very happy with the clean and jerk PR. I have jerked 105 before, but my clean PR was 90#. I can also now check off another one of my 2007 strength goals of clean and Jerking my bodyweight! The first attempt at 105 I almost fell down on the clean, luckily i caught my balance but was heading for the floor, I just couldn't get under the bar fast enough. Second time was better. It's funny that the jerk is easier for me then the clean, you think it would be vise versa. All full squat cleans, last attempt at 105 was almost full squat clean, somewhere between power and squat, but we counted it anyway, as it was close enough.

food:

carbs: 217g 38%
protein: 169g 37%
fat: 50g 25%

total cals: 1930

ugh I can't believe i have to do more pull-ups for tomorrow WOD. my teres major are very sore.

Congrats on that PR gymgirl, that's great! I really like the anaerobic challenge of the power clean & push press (close cousin to the clean & jerk) done with a demanding weight for anything from a 5x5 to a 3x8. I miss doing them and I realize I may not do them until after my vacation, and then starting with a lower weight to build back up. So I'll be vicariously living through you whenever you do them.

[CF-OC_gal]

That is great work on your C&G! I still am shy to "catch right down low". Do you do a split jerk?

I would have thought the clean alone would be easier too. You must have some amazingly strong rear delts.

Funny you do weighted Burgener warmups. I did them both with the gym trainer and at crossfit and they are never more than broomstick or 10lb bodybar weight for everyone.

[JDR3]

Frickin impressive bwt clean and jerk!!!!!

Outstanding!

[minime]

wow, way to go gymgirl!! bw c&j that is so awesome!

Is your trainer still making you do the squats ATG even after the crossfit guy said you didn't have to?

[gymgirl]

Thanks Everyone!

Pierini, I too like the anerobic challenge of cleaning and pressing or jerking. i always break a good sweat. I know you will be back to your 5x5 days after vacation!

Originally Posted by Brat

That is great work on your C&G! I still am shy to "catch right down low". Do you do a split jerk?

I would have thought the clean alone would be easier too. You must have some amazingly strong rear delts.

Funny you do weighted Burgener warmups. I did them both with the gym trainer and at crossfit and they are never more than broomstick or 10lb bodybar weight for everyone.

Hi, brat! yeah the low catch freaks me out a bit too, especially when the weight is getting heavy. That's why i was just about on my bum on the first attempt at 105. And yes i was doing split jerks, I'm not sure which is easier, they both feel about the same to me. I really like the Burgener warm-up, got my shoulders nice and ready.

minime, yep trainer is making me go ATG, or atleast to where you get the crease in your hips/quad, so below parallel. They were much harder this time after the cleans. Last time I did just slightly below parallel (trainer wasn't there but had a friend watch me) was 5x5 at 135#. Honestly I am sick of ATG squats and am happy just hitting parallel. I feel it more in my quads that way and i dont have the weird hip/groin pain.

I am so tired and sick of work. people are so mean. I got my headshots last night and will try to post a few up tonight if i have time.

20 min and i am off to the gym.

[gymgirl]

Wednesday, April 4, 2007

cardio:
2 mile run
800m warm-up
400m at 7.8, 400m at 6.5
400m at 7.9, 400m at 6.5
400m at 8.0, 400m at 6.5

warm-up:

foam rolled IT band
shoulder PT exercises

Burgener Warm-up x3
snatch balance practice

had to wait for 10 min for some girl who was doing like 60 jumping pull-ups on the assisted dips/pull-up machine. i was so annoyed; that's how people must feel about me. lol

workout:

Three rounds for time:
12 Muscle-ups (sub 3 dips/3 pull-ups x 12) 25# assist round 1, 2 no assist 1/2 ROM round 3
30 Back extensions
Run 400 meters

time: 25:50

no rings had to sub 3 dips/3 pull-ups x12, so 36 pullups and dips per round. Used 25# on assisted dips rounds 1,2 then when i came to do round 3 two guys were using the assisted dip machine so I had to go use this crappy dip station and only got 1/2 ROM. This dip station is part of like an adult jungle gym, mini dip station, roman chair station,pull-up station. When i went to do my pull-ups i couldn't kip because the contraption thing wasn't bolted in very well and was gonna tip over if i pulled too hard. So i had to do 36 dips, then run over and do 36 pull-ups in my regular spot.

I'm surprised at how sore my legs are from yesterday. the runs were extreamly tough. shoulders and chest still sore from angie.

Food:

carbs: 216g 38%
protein: 169g 37%
fat: 52g 25%

total cals: 1935

[minime]

great work gymgirl!!

So far I am liking the atg squats, I guess Ill call them atg though i dont actually touch my calf to the thigh.. i stop a little before that. I like that they hit my hammies and glutes too, its the only time i ever get a pain in my a$$ lol after doing the atg squats.

I do miss those parallel too though.. just cos then I could put up some serious weight! lol

Dips are so annoying arent they?!

looking forward to the headshots!

[gymgirl]

thanks minime! YES i too feel them in the butt and hammys and my trainer says i am not doing them right then because you are supposed to load your quads. I feel like I will never get my form 100% right. It's so frusterating. I felt it much more in my quads if I was going to parellel or just slightly below.

Originally Posted by pierini

You have the perfect personality for event and meeting planning for an association. I have many association clients and the larger ones have major annual conventions and meetings. Check out MPI (Meeting Planners International), an association of meeting planners if you are getting the itch to make a move. I'm sure they have a website and perhaps a classified section of employment opportunities. Something better perhaps to hold you over until your strike gold in the fitness industry.

Pierini- I wanted to respond to your comments but didn't want to take up the music thread...

It's funny you should say I have the perfect personality for meeting and event planning. I feel like I don't at all, I have zero patience (remember that?), people annoy me very easily, and I am not good at being fake nice. Maybe it's because I am now more of a supplier (we supply facility) so people come to us to host their events, and my last job I was the one throwing the event so I was the actual client and people were doing things for me. Also my prior job was at a much cooler facility. I worked for a non-profit music museum, in the fundraisin department. So basically I was in charge of getting new high end members and planning all sorts of fundraising and or appriciation events. It was so much fun because we always had impressive people attending the events (rock stars and local celebs), and it was always based around a cool music exhibit or a rock concert. Some events I planned were for the big donors during rock concerts. I'd get to sit around eat good food and drink while watching a rock concert, most of which were being filmed for some sort of TV special or another. I can't believe I got paid to watch great live bands. The job was so much fun, but then stupid lay off's came around and I went bye bye (i was luckly I lasted 5 years most people didn't make it past 2-3). It was ok though because I worked way too much and wasn't able to take care of myself.

That type of event planning I like, but this
boring meeting/conference/banquets for random companies bores the crap outta me. Before I was invested and I wanted to work hard. Now I am like Peter from Office Space. I do just enough, but would rather not have to work at all. A few months ago I had to write down what I liked most about my job: the only thing I could come up with is that I get to work early and leave early...with my last job I could think of 1,000 things. I keep my eyes open, I don't just hate my job, complain and not do anything about it...these things just take time. Keep your fingers crossed that I explode into the fitness industry! lol

Oh and I have heard of MPI, my boss is a member and I have been to a couple of the events. I was a member of ISES (Internation Speical Events Society) but their meetings were always at night which interefered with my training. Now I just go to random functions/networking events in the industry.

I'm in a bad mood. Sorry for the rant. I also just got a call from my gym that my trainer can't train me tonight. Something is going on and I have a bad feeling about it...

Well you can always marry a fat old rich business man with a big puss gut, fat fingers that look like Little Vienna sausage links, a big and shiny bald head, a fat and hairy back, and the back of his neck that looks like a pack of franks (I'm almost done) who sits around in boxer shorts and a wife beater tank top after a hard day at corporate America who needs a little homemaker princess to showcase to all his rich business cronies. Then you wouldn't have to work at all. Well maybe you would but it would be a different type of work.

You'll find your calling. There's always the self-employed route. I took that path when I was around your current age. Now when I drive past a big office complex and I see the parking lot loaded with cars, I imagine little junior exeuctive wannabes all crammed in little office cubicles, working their guts out and having small-talk at the water cooler about how good their 401k account is doing.

Continue to rant as much as necessary. It's better than stuffing it.

[arbit]

So What do u do Mr P ?