gymgirl's workout journal

[ajarvis]

Good Time on WOD! I was thinking it looked easy. Turned out not to be so lol.

[minime]

lol gymgirl, im sure that anybody who finished Micheal in 17 minutes would be unable to do squats! or anything else, that you even managed the 65 is great!

Oh, i meant to say I have discovered this yogurt called Fage at the grocery store. It is plain greek nofat yogurt but each pot has 13gram of protein for 80calories which is great! Its expensive though, i paid 1.69 for one pot but I bet you can get it cheaper if you shop around. I mix some whey and cocoa into it.. yum

I just cant get over how you can do the back extensions and situps unbroken! If we could somehow merge ourselves together into one (i do the run, you do the rest) we could get Micheal done in under 15!

[gymgirl]

Thanks everyone! Yeah Michael Kicked my ass. minime i guess you are right. i still feel guilty today.i keep lookin in the mirror thinking damn my arms looks small.

that yougert sounds great! i've been looking for greek yogert since it has so much more protein, but the only stuff i can find here is not lowfat or fat free. I'll have to look at whole foods for that brand you mentioned! sounds great!

oh we should definitely merge together. think of how we could totaly kick ass on the WOD's! you squat and run. I'll do pull-ups and back extensions!We'd kick kelley moores ass everytime...BTW i beat her on Michael! WHOOOO gymgirl 3, kelley moore 10,000,000.

Friday, 4/20/07

Rest day

Happy 420 for those of you who celebrate! I remember when this used to be my favorite holiday of the year. I'd lay out in the quad at college and celebrate all day, sporting my 420 t-shirt and all. listened to a lot of bob marley...haha those were the days.

went out for happy hour with some girlfriends i never get to see. had a glass of wine and some terrible appitizer. it was a hummus plate with veggies and pita bread. the hummus was nasty and i ate mostly carrrots and a couple of pita pieces. came home for my ravoili. now it's bed time. CFN in the morning.

[gymgirl]

Saturday, April 21, 2007

CFN class 8am

warm-up:
bw squats
pvc pipe OHS
static bar hangs
samson stretch

Workout:

We ended up doing a partner circuit today 1 min work then 1 min rest while your partner completed the exercise then we'd rotate stations, each couple started at a different station. It was kinda like FGB but with 1 min rest between stations. We went through the each station once then did the circuit again.

Station 1: SLDL with BOR: 65#
Round 1: 17
Round 2: 19

you do SLDL stop at 90degrees or is it 45? and do a BOR then stand up and finish the SLDL. That's one rep.

Station 2: DB push-up with renegade row: 15# db's
Round 1: 22
Round 2: 23

this time we did a push-up between each row. So push-up, row right side, push-up row left side. Each push-up counted as 1 rep.

Station 3: GHD sit-up
Round 1: 33
Round 2: 37

Station 4: Wall Ball, 12# ball
Round 1: 25
Round 2: 25

Station 5: GHD back extension with wall ball toss: 12# ball
Round 1: 22
Round 2: 28

here you would come up to extension and catch the ball your partner would toss you then throw it back and complete the flexion part of the back extension. that's 1 rep.

Great workout, but not killer. My partner showed up right before we started this circuit and she didn't even care if I kept count of her reps! haha I'm like WHAT? Are you sure you don't want to count? It's so werid to me, but atleast she got a good workout in. no whiteboard today we just kept score on paper, so I don't know how I did overeall. oh then dave wanted to keep our papers...and I had to go ask for mine back. ha, I had to tell him my dirty secret that I am one of those weridos who keeps spreadsheets and tracks my workouts.

Went to my regular gym after that to get caught up on my strength workouts.

5x5 circuit

Back Squat: 95x5, 115x5, 135x5, 135x5, 135x5

clean and press: 65x5, 75x5, 75x5, 75x5 ,75x5

I'm fried now. I should have been doing squats at 140 and C&P at 85 but this was hard enough.

[minime]

wow 3x5 at 135! way to go! i did 2x5 at that yesterday and i couldnt do the third set.. too hard! And i hadnt even done anything before hand! That looks like a fun workout you had at CF!

[gymgirl]

Yeah 135 for 3 sets was hard. I can't belive i was doing 135x5 with no problem a few months ago. I guess I'm going lower now, but still.

Sunday, April 22, 2007

rest day

did 700 sit-ups on ab roller, and some flexability practice

I have a feeling "Murph" is comming up soon.

Food:

carbs: 210g 38%
protein: 173g 35%
fat: 58g 27%

total cals: 1981

been starving all day. appitite has been out of control this whole week. I'm so depressed that tomorrow is monday and back to work. I dread going to my job.

[minime]

i know, i remember i was almost up to 150 before i started going low on the squats, and now 135 is killer. It sucks!

ooh murph i dont think ill be taking up that challenge

[trainerty]

Damn you are training pretty hard there.

Question:
Why static stretch before heavy or power lifts??

[gymgirl]

Hi, Ty

I do static stretching then because I have usually just finished running, and it feels good to stretch after I run. I also do some before I run too, I dunno it feels good! Also I'm trying to work on flexability and I usually run out of time so I just do it then. Would you suggest otherwise? I also do a little dynamic stretching right before heavy lifting but I never write that down...what do you suggest?

[trainerty]

With your regiment, I would be only throwing a guess at you. I believe in the studies done on static stretching. My favorite study shows Rugby players losing 30% of maximal type II recruitment during workouts (after static stretching).

Very tough call though, when you put aerobics in front of anaerobic training.

Hey, if it feels good....go with it.

[gymgirl]

Originally Posted by trainerty

With your regiment, I would be only throwing a guess at you. I believe in the studies done on static stretching. My favorite study shows Rugby players losing 30% of maximal type II recruitment during workouts (after static stretching).

Very tough call though, when you put aerobics in front of anaerobic training.

Hey, if it feels good....go with it.

ahhhh I see what you are saying now. See my problem is I will not do my aerobic training if I were to put it after anaerobic. Anaerobic wipes be out and, well when I'm done I've got nothing left! Thanks for the feedback, it is always appreiciated.

[gymgirl]

Some moron in our apt building has been downloading movies from HBO illegally so the internet company that provides T-1 for our building shut everyones internet off with no warning. They don't even know when it will be back on. Boy was i LIVID. you don't mess with my internet or TV. This company is going to get a call and an ear full from me today before I cancel my service and switch to another provider who dosen't punish the whole bunch for one persons abuse. Anyway didn't get to post yesterdays workout NOR did I get to know what todays WOD was going to be. I usualy can't go to bed until I know what the next WOD is going to be. I'll hit refresh, and even go to bed lie down then get back up and check to see if it is posted yet. lol

Monday, April 23, 2007

cardio:
3 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
400m at 8.1, 400m at 6.5
400m at 8.2, 400m at 6.5

stretching:
stretched and foam rolled, not much time today

warm-up:
shoulder mobility drills
hand stand holds x10

workout:

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

time: 13:29

Had to use a 10# med ball because my stupid brachiallis and bicep have that weird pain again, shot for a 12-15ft target to compensate. This time the pain is due to my muscle up attempts at the newest crossfit in Seattle. Went there on Sat after CFN and my regular gym. Anyway got super close to a muscle up, just can't seem to get my chest forward enough on the transisition.

pull-ups were the time suck per usual. I'll post my food later, got some crap to do before the rest of the folks come into the office...

[CF-OC_gal]

Are you saying that you are attending a new crossfit gym now?

That was a hellatious amount of volume especially in the cardio department!:

[gymgirl]

Originally Posted by Brat

Are you saying that you are attending a new crossfit gym now?

That was a hellatious amount of volume especially in the cardio department!:

I haven't decided...this is an interesting story. So my most recent trainer at my regular gym (we'll call him trainer #2), went buh-bye...you guys knew that. Well he approached CFN about training there, then we noticed a new CF on the affiliates page opening up in Seattle. He emailed then got a meeting with the guy. Turns out this guy is opening CFNorthwest. The most interesting part of this is CFNW is located in the private studio/taqwuan-do (however you spell it) place that my old trainer (trainer #1) owns and runs! Trainer #1 is the guy I used to go to for legs and left last June when I realised I didn't need 2 trainers. I also told Trainer #1 about CF but he totally didn't get it and thought it was a waste of my time, so I left for Trainer #2. You can imagine how shocked I was to find out he's having CF at his gym where he normally just does persnal training. Anyway turns out the guy who is opening CFNW contacted Trainer #1 about training there, turned Trainer #1 onto CF and now he is only training his clients CF style. He used to train me NASM style all the way which was boring and why I left. Anyway, Trainer #2 is possibly going to be training out of CFNW, with the CFNW founder and Trainer #1! totally werid, and hard to follow, I know.

CFNW is only about 5-10 min from my place, and since Trainer #1 owns the place he said I can come there anytime and workout on my own. Here is the thing CFN is moving June 1 and will also be about 5-10 min from my place but in the opposite direction! haha, now I have no idea what I am going to do. Maybe bounce between the two. I'll see what the new CFN facility is like. I really like Dave there and he knows his stuff, so I'm kinda leaning towards staying there...

[CF-OC_gal]

QUOTE]CFNW is only about 5-10 min from my place, and since Trainer #1 owns the place he said I can come there anytime and workout on my own. Here is the thing CFN is moving June 1 and will also be about 5-10 min from my place but in the opposite direction! [IMG]../ugala/forums/images/smilies/biggrin.gif[/IMG] haha, now I have no idea what I am going to do. Maybe bounce between the two.[/quote]

Now that is a nice situation to be in I would think!

Pierre at CCF just got level 3 certified for CF (whatever that means ). He's back this week. I'm sticking to 2 CF workouts a week only.