gymgirl's workout journal

[minime]

thats great gymgirl! you can bounce between the two.. it will be cool to be able to go and workout by yourself if you want to.

oh, and great job on the WOD yesterday, 105 pullups wow

[gymgirl]

Originally Posted by GG

"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."

Originally Posted by Brat

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.

Wow that is awesome level 3 cert huh?! I'm planning on going to Level 1 in portland in September. It should be fun...I filled out the paperwork but am trying to justify the price....augh.

Yeah I'm excited that there will be 2 CF's very close to me!

Hey minime, yeah 105 pull-ups=ouch. I honestly didn't even count how many pull-ups were in that workout...now i know why it took me 13:29...i was thinking I was going slow...

P.S. What is up with the quotes? Dosen't seem to be working properly...

[tim_mcf]

Pierre at CCF just got level 3 certified for CF (whatever that means ).

I think that means he's really good.

[gymgirl]

Originally Posted by tim_mcf

I think that means he's really good.

lol, i agree! he must be freckin' amazing Brat! PS thanks for fixing my post brat!

Tuesday, April 24, 2007

Warm-up:
CFWUx2- pull-ups and dips, subbed hanging leg raises for sit-ups
Burgener WUx3
Shoulder mobility drills
handstand holds x5

Clean: 45x8, 65x3
push press: 20x10
bench: 45x8, 65x3
Deadlift: 65x10, 135x5, 155x1

Workout:

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (155# as rx'd)
Bench press: body weight (75#)
Clean: 3/4 body weight (75#, as rx'd)

Set up three bars and storm through for time.

time: 29:12

last time: 29:18 with 135# DL

I'm counting that clean as rx'd but I should be doing 78# but we do not have little weights I can throw on the bar, it's either 75 or 80# and since I had to carry and move the bar from the bench press (which i did in the power rack so I could drop the bar if needed) to the floor each time I switched from bench to clean, i stuck with 75#. I ended up having to add push presses to get the bar out of the bench press over the railings to put it down on the floor to clean. Then after the cleans I had to press it back up to get it back over the railings to put down at the bench area in the power rack. This is where my trainer always came in. He'd move the weights around for me, so I didn't have to waste energy doing that! Oh well, I still beat my time by a few seconds and I had t move around weight and added 20# to my DL so I'm counting that as an improvement. I was drenched with sweat which made the cleans so hard, felt like the bar was going to slip right out of my hands. i'd really like to try this with 3 bars and up the weight on the bench, BP was actually really easy. the cleans are what got me. My hands were TORE up after this 6 of my callusses are now pealing. oh i also got more weird looks then usual when doing Linda compared to other WOD's.

p.s. i'm sore today.

Still no internet at home, which is annoying the piss outta me. I don't know what to do with myself in the evenings! haha.

Food:

carbs: 204g 36%
protein: 169g 35%
fat: 62g 29%

total cals: 1957

[minime]

wow! great job on Linda gymgirl! I can't believe you did all those reps with 155 on the deadlift! You rule. Out of interest how many of the 10 deadlift did you get unbroken at 155?

[gymgirl]

Originally Posted by minime

wow! great job on Linda gymgirl! I can't believe you did all those reps with 155 on the deadlift! You rule. Out of interest how many of the 10 deadlift did you get unbroken at 155?

Thanks Minime

Deadlift went like this if I can remember correctly:

10- unbroken
9- 5/4
8- 5/3
7- 4/3
6- 3/3
5,4,3,2,1- unbroken

Those broken reps were mostly due grip issues. i was dripping with sweat and my hands were so slippery. I think If I had chalk I could have gotten 7 & 6 unbroken as well...

I'm glad I don't have to wear a dress today. My knees and shins are all red same with my collar bone from the cleans. I look like I got beat up! lol

[minime]

you got 10 unbroken at 155?! WOW you are so strong. The last time i was doing 155 i could only get five. Even with 135 nine was the most i could get without resting.

oh i hear ya on the shins, mine look so bad right now, i am going to look weird in a bikini! Maybe i should stay away from DL til after mexico lol

[CF-OC_gal]

lol, i agree! he must be freckin' amazing Brat! PS thanks for fixing my post brat!

He is a super trainer (and only 24 y.o. ). Your welcome GG

Good job on Linda. When gave'er a try (30min+) I had to load and unload the plates and spring collars every single set !!

I still don't know how to beat up shins on deadlifts!

[gymgirl]

He's only 24? I wish I knew about CF when I was in my early 20's. I would have studied sports medicine and minored in business then opened up my own CF when i got out of college which would have been right around his age. augh!

How long has he been personal training, how long has he been training CF style and how long has he had his CF gym open, it's relativly new right? Sorry for all the questions.

yuck, messing with weights and collars must have been a pain in the arse. oh I'm sure you don't want to be beating your shins up on deads...i think i just pull the bar right up my shins because i don't want to have the bar out at all...

minime, i DL'ed right before Hawaii and had to prance around in a bikini with big red shins marks...not cute.

[CF-OC_gal]

CCF - Capital Crossfit, just opened in January. The owner and 2 trainers are all in the military. Most of the members are associated with or in the military (I'm the only one I know who isn't). They have grown by word of mouth only.

Pierre does drill training in the military too. I don't know his rank but he is very good. Wade is a lot like Pierre in how he leads CF classes and Colin is quite a bit different, but can really crank it up during the WOD. Check out Pierre's snatch video on youtube. He too has a gymnastics background.

The trainers at the other gym are very good too, but they are not all equal in their athleticism and don't really have to be considering the cross-section of clientele. The crossfit trainers are not all equal in abilites either but in general they have more skills then the average basic trainer with certification.

[tim_mcf]

Nadia, you did great on Linda! Smoked me... although I pretty used to that by now!

[gymgirl]

Thanks Tim! Whatever you smoke me on WOD's all the time!

Wednesday, April 26, 2007

cardio:
3 mile run
800m 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:
foam rolling, flexability work

warm-up:
Bw squats 2x10
OHS with broomstick: 2x10
Burgener Warm-up x3

OHS: 45x10

Workout: 4x8 day

4x8 Overhead Squat: 65x8, 65x8, 65x8, 65x8

4x8 cirucit:

L-pull-ups: 8, 6/2, 5/3, 6/2
DB push-up w/ renegade row: 20#x8, 20#x8, 15#x8, 15#x8
dips: 1x8 (stopped as shoulder was bothering me)

comments: my body got more sore as the day went on. Lower back extreamly sore from deads, same with glutes. Shoulders and chest sore from bench and clean. I had planned on throwing in split jerks but I just couldn't bear to do any real weight lifting the day after Linda. Still sore today too.

Food:

carbs: 221g 40%
protein: 161g 34%
fat: 56g 26%

total cals: 1935

still no internet at home...had to call my mom at 8pm last night to have her look up todays WOD since I was lying awake in bed wondering what it would be...

[Lady C]

Originally Posted by gymgirl

. . still no internet at home....

I would be keeping track of "down" time and make sure the internet company did not charge you for that portion of the month. Especially, since it was not your fault/cause.

[tim_mcf]

Thanks Tim! Whatever you smoke me on WOD's all the time!

???? Excuse me? What universe have you been living in?

[gymgirl]

Originally Posted by Lady C

I would be keeping track of "down" time and make sure the internet company did not charge you for that portion of the month. Especially, since it was not your fault/cause.

Hey Lady C! Yeah I've been doing that, however we pay for our internet the month before with our rent. So I'm hoping they refund my money for the days of down service. I doubt they will since it's the feds who made the internet company shut down everyone service. I went ahead and ordered comcast interenet (I am planning to pick up the box this afternoon) so hopefully I will be back on line soon. I'm still amazed they can just shut off our service when we did no wrong. Comcast is $40 more per month then what I am currently paying too. I guess I'll pay more for good service though.

Tim, this one!