gymgirl's workout journal

[arbit]

I'd like a piece of gymgirl's ass

[gymgirl]

Monday, April 16, 2007

boyfriend got this awful cold on the way to China last week, he came home Thursday, sicker then ever. Starting to feel like I am catching something.

Cardio:
2 mile run
800m at 6.7
400m at 7.7, 400m at 6.5
400m at 7.8, 400m at 6.5
400m at 7.9, 400m at 6.5

stretching:
10min of foam rolling and stretching

warm-up:

burgener warm-up x3
OHS with broomstick
db swings x10, 20#

workout:

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (sub 25# dumbbell swing)
12 Pull-ups

time: 8:42 (PR)

3x12 circuit: approx 70% of max

db chest press on ball: (2)20x12, (2)22.5x12, (2)25x12
lat pull-down: 75x12, 75x12, 75x12
25# assisted dips: 12, 12, 12

Overhead Squats WU: 45x6

3x12:
Overhead Squats: 55x12, 55x12, 55x12

comments: Last time Helen was 9:25 with 27.5db, I couldn't find it today and the next highest DB was 35#. I mentioned my back was a bit tight last week and it is just starting to feel better so I didn't want to push it. It actually feels like it did last year when I had a buldging disc. Not as bad this time though. Runs on TM were at 8.3 last run at 8.5. I think I saved sometime because I used a pull-up station that was much closer to the treadmill, instead of the one in the power rack. I watched my clock and first round was compete at 2:47, didn't get the treadmill up to 8.3 until 3:16, almost 30 full seconds of just waiting...that's 1:30 total! Anyway I'm tired.

Food:

carbs: 206g 38%
protein: 163g 37%
fat: 49g 25%

total cals: 1865


My old trainer (I hate that I have to say old trainer now) were planning on going to to the CrossFit Certification in Portland this September. Now that he is jobless he cant get the deposit together. I don't know what to do, I still want to go but...I wish these things didnt sell out so quickly so I could have some time to think about it. If my trainer was still going it would be a no brainer!

[Eric_B]

Very nice. I just tried Overhead Squats for the first time today, fun stuff! I also added in a little crossfit workout today just for you...Awww

Oh P.S. I hate how long it takes Treadmills to get up to speed! It's gotta be especially frustrating with the type of workout you did today.

[gymgirl]

Originally Posted by arbit

I'd like a piece of gymgirl's ass

Well I walked right into that one now, didn't I?

Eric, whooo for crossfit workouts, and OHS! nice work my friend!

yeah those treadmills are annoying when doing timed workouts!

I feel kinda worn out today, but not sick enough to stay home. Just groggy and a bit achy.

[gymgirl]

Tuesday, April 17, 2007

cardio:
1.25 mile run

stretching:
stretched and foam rolled, calves, quads, IT band, piriformis etc.

warm-up:
Burgener warm-up x3
OHS with broomstick x15
db swings: 20# 1x15

workout:

“300” a.k.a the Spartan workout
25x Pull-up
50x Deadlift @ 135# (sub 95#)
50x Push-up
50x Box Jump @ 24” box (bench jumps)
50x Floor Wiper @ 135# (sub 40#)
50x KB Clean and Press @ 36# (20# db)
25x Pull-up

time: 20:10

comments:
oh boy. major sweat angel action after this one. The good news is I hit a PR for kipping pull-ups 20 in one set. I think I could do more if we actually had a REAL BAR. gee what a concept, an actual BAR for pull-ups instead of those ackward contraptions above the squat rack or between the cable machine. deadlifts were killing my booty 30/20, push-ups not really a problem, the jumps were not so great, floor wipers were ok and the worst by far was the DB clean and press. I could not get more then 5 reps per set and my heart felt like it was going to beat through my chest. I got to the KB clean a press at 12:45 didn't get done with them until about 18min, my shoulders were so fried from the db clean and press that pull-ups were atrocious. I only got 7 in the first set and after that it was sets of 3. I was shooting for a sub 20 min time, to no avail. I had planned on doing the high rep squats after this, but once I was one I was too spent and the thought of squatting made me feel ill. I just had to leave.

food:

carbs: 192g 35%
protein: 164g 37%
fat: 54g 28%

total cals: 1863

I also spent another day at work doing absolutley nothing when I could have been at a casting for a print ad for nike boxing. I need a part time job that pays well! I don't mind working 40 hours if I am actually working. I don't understand why I have to sit at my desk and pretend to work just so I can clock 40 hours...I could be doing a lot of other things with my time.

[Eric_B]

That workout looks pretty fun. I might try it Friday. I had to look up what floor wipers were. They look painful!

I've been reading up a lot about Crossfit and I may completely switch over to that style of training. It seems more geared towards my current goals.

[gymgirl]

ooops I should have posted a link to what floor wipers are. For anyone else who wants to know scroll down to the 3rd and 4th picture: http://www.gymjones.com/schedule.php?date=20070309

Eric, they are killer. I felt them mostly in my shoulders. I would have liked to have done more weight but was nervous as it was my first time and i didn't have a spotter. you should try this workout it is really fun! Also that's cool you are thinking of trying crossfit. You can always do the WOD's and suppliment some lifting or extra cardio training based on your goals. I've noticed you are moving to more of a general fitness goal rather then just strength. CF is definitely inline with your new goals! ask away if you have any questions!

[JDR3]

Great workouts Gymgirl!!!

Hope you are planning on going to the CF games. I mean competing in CFG's

[ajarvis]

Originally Posted by gymgirl

amanda, I'll give you a bit of my ass if you want!

I'll take it lol

[minime]

great job on the 300 workout gymgirl!! I have to try this one someday. Question, is one rep of the floor wiper thing a left and a right, or is each side one rep? sorry if that is a badly phrased question haha

also great job on using 20s for the C&P those are heavy dumbells!

[gymgirl]

Originally Posted by minime

great job on the 300 workout gymgirl!! I have to try this one someday. Question, is one rep of the floor wiper thing a left and a right, or is each side one rep? sorry if that is a badly phrased question haha

also great job on using 20s for the C&P those are heavy dumbells!

Hey you made it! I'll be looking for your journal update to see what you have been up to since you arrived in boston!

I totaly know what you are asking..I asked myself the same question. I counted left-right-1 rep, so hitting both sides=1 rep. I thought hmmm which way would be harder...then I did it that way. lol

Wednesday, April 18, 2007

Cardio:
3 mile run
800m warm-up at 6.5
400m at 7.8, 400m at 6.5
400m at 7.9, 400m at 6.5
400m at 8.0, 400m at 6.5
400m at 8.1, 400m at 6.5
400m at 8.2, 400m at 6.5

stretching:
stretched and foam rolled. right calf has been extreamly tight, spent sometime on that.

warm-up:
the dowel 'went missing' a.k.a. gym owner hid it lol so I had to do my warm-up with a 20# bar

Burgener WU x3 with 20#bb
shoulder mobility warm-up
handstand holds: x5

hang power snatch warm-up: 30x5
SDHP warm-up: 30x3

workout:

Three rounds for time of:
Row 500 meters (sub SDHP, 30#)
75 pound Hang power snatch, 21 reps (45#)

time: 13:17

comments:
no rower at the gym so have to sub SDHP's. 30# is what is RX'd for girls. I also calculated the HPS weight according to my weight and it worked out to be exactly 45#. This workout was tough and i was completely drenched and continued to drip for 10 min post workout. My shoulders are fried. Didn't help that I did all those deadlifts yesterday so my booty was sore and that was not good for my SDHP's.

Food:

I have been so hungry, and I don't have PMS, just getting done with TOTM so this makes no sense to me! I woke up at 11:30pm just starving. I ate 1/2 a zone bar drank 12oz of water and went back to bed. Then I woke up at 2:30 absolutely STARVING. so hungry my tummy hurt. I got up and scarfed down an entire zone bar and drank another 12 oz water then when I woke up at 5am I was starving again. I have no idea what is going on. I got about 1900 cals yesterday. Today I have been hungry too.

carbs: 237g 36%
protein: 173g 32%
fat: 74g 31%

total cals: 2235

I added some fat today,more almonds, trail mix and avacado to see if it will help...

[minime]

hey gymgirl! Great workout yesterday! Question : now that you have experienced the C2, is it a lot harder to sub the SDHP? I imagine it takes longer than a 500m row would.

The hunger thing : well i was planning to stay in bed today very late to finally sleep off my jet lag, but i was so hungry i simply couldnt stay in bed. Yesterday too, I woke at six am so hungry it feels like my stomach is eating itself lol. Anyway I just had half a cup of kashi cereal to tide me over, i couldnt wait long enough to actually make something ha

I had a low fat day yesterday, so today I too am going to add more fat and see how i feel.

[gymgirl]

good question minime, I think they both suck equily! I have no idea right now which one is tougher, but I'll let you know after I get to row a few more times. I'm getting better at the SDHP's, so those are ALMOST getting easier. Rowing was butt hard the 1 time I did it...maybe that will get easier with time and practice.

You've got to be on a weird eating schedule too after all that traveling. Don't you hate it when you want to sleep but can't because you are so hungry. My favorite thing is going to bed or taking a nap after a huge meal. So bad, but it feels so good.

[gymgirl]

Thursday, April 19, 2007

warm-up:
foam rolling and static stretching
BW squats
shoulder mobility drills

workout:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

time: 17:18 (PR by :10)

last time 3/26/07: 17:28 time before 2/13/07 19:25

round 1: run 8.5
round 2: run 8.3
round 3: run 8.5, 8.3, 8.7

back extension and sit-ups unbroken...they were like a freckin vacation compared to the run. I wanted to quit on round 2 of the run, but pushed through. this WOD always makes me want to quit.

I felt quite sick after this one and took 10 min to cool down and stretch.I had planned to do 5x5 back squat, clean and press, and bend over rows.

back squat WU: 45x8 (FRIED)

clean and press WU: 45x5

5x5 circuit: supposed to be 90% of PR

Clean and Press: 65x5, 65x5
BOR: 65x5, 65x5

Then I had to quit. should have been doing 90% of PR which would be like 90#i think...I was going to go with 85# but couldn't even get past 65 today. Back squats were supposed to be at 140 but just the bar was almost impossible. I can't remember the last time I quit like this in the middle of a workout. My body felt weak, I felt sick to my stomach and had a little bit of tightness in my chest which scared me a bit...I think it was actually due to tightness in my back/rear delt been tight and sore for a few days now. I feel awful and guilty for quitting mid workout but I really don't think I would have gotten much out of it being so worn out. I'm taking tomorrow as a rest day and will hit CFN on Saturday. I think this week has been a bit metcon heavy...I need to get back into my 5x5,4x8,3x12 circuit.

food:

carbs: 201g 36%
protein: 178g 39%
fat: 53g 26%

total cals: 1952

appitite is cooling down a bit..thank goodness. but last night i ate my zone bar. got into bed and was STARVING again, got up ate about 1/4 cup yogurt, went back to bed...still hungry. got up and had 2 morning star veggie sausage links...then i felt ok. My calories must have ended up near 2400!!!

[CF-OC_gal]

I can never get over how easy Cf looks "on paper", but how brutally it whacks the CV system!

Good work! I'm glad I don't have the eating restrictions on top of everything else.