gymgirl's workout journal

[gymgirl]

picked up our new comcast modem and are all set again! woot woot!

Thrusday, April 26, 2007

light workout today, in and out in 1 hour. still very sore from Linda. Abs are sore from L-pull-ups yesterday.

warm-up:
CFWUx2 - dips/pull-ups sub hanging leg raises for sit-ups
Burgener Warm-up x3

workout:

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

pull-ups: 120, 6x20
dips: 120, 6x20 (25# assistance)

time: 14:40

alternated between pull-ups and dips, sets of 20 reps. Actually got first set of 20 pull-ups unbroken!


high rep squats:

squat warm-up: 45x10, 95x5

squat: 110x40

OUCH. that was tough. planned on doing 20, got there and said ok 25, then said 30, then 32 then I took it 2 at a time and said 40. I was drenched with sweat and very disoriented after this. I almost pulled over on the drive home because i could not see straight. Ate 1/2 the zone bar that was inmy gymbag then had a protein shake when I got home and felt much better. I've only had that disoriented feeling after a very intense cardio session.

food:

carbs: 207g 37%
protein: 188g 40%
fat: 50g 24%

total cals: 1952

tomorrow is a needed rest day!

[JDR3]

Hi Gymgirl,

I haven't posted on your journal in a while but do read yours daily and to be honest your numbers are so freak-en good and the PR's keep coming that I don't have much to add!!!!! except to sit back and enjoy the show.

Keep kicking butt!

CF Games? I definitely think so!

[gymgirl]

Originally Posted by JDR3

Hi Gymgirl,

I haven't posted on your journal in a while but do read yours daily and to be honest your numbers are so freak-en good and the PR's keep coming that I don't have much to add!!!!! except to sit back and enjoy the show.

Keep kicking butt!

CF Games? I definitely think so!

awwww JDR you are too nice. I feel a bit stagnant right now, but I am having fun so it's all good.

CF games...haha I don't think that will be happening. My trainer is job-less at the moment so I have nobody to go with! It would be fun though.

Friday, April 27, 2007

complete rest day

lounged around watching TV and relaxing last night. It felt so good.

Saturday, April 28, 2007

CFN class 8am

warm-up:
CFWU
BW squats
OHS with pvc
drop squats
db snatch practice

workout:

AMRAP in 20 min of:

2 per side single arm db snatch straight into lunge with DB overhead (total 4 per round)
5 push-ups

30 rounds

this was a partner workout so I started on push-ups my partner started on DB snatch. If I finished push-ups before he finished the snatches I had to wait until he completed his snatches before I could begin. Anyway both of us through equils 1 round. I used 15# db partner used 20# for first 10 min then he dropped to 15#. My partner and I had the highest score out of 5 partner groups. They had the scores on the board from yesterdays group and we beat yesterdays class too! woot woot!

my shoulders are pretty tight. I was supposed to go to the gym and teach my friend oly lifts and possibly do yesterdays WOD, but I thinkI am too fried. I really want to go but I have had a hard training week and decided to just relax today.

[gymgirl]

Sunday, April 29, 2007

rest day

2 hour nap on the couch

700 crunches on ab-roller

monday, April 30, 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, and static stretching

warm-up:

CFWUx2 - pull-ups/dips sub hanging leg raises for sit-ups
Burgener WUx3
handstand holds
shoulder mobility drills

db swings: 20x10, 25x5

workout:

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing (sub 30#db)
Pull-ups

time: 10:15

comments:
grip failed misrably during WOD. Rounds 21,18 and 15 just seemed to take FOREVER.

Food:

carbs: 230g 39%
protein: 196g 42%
fat: 39g 19%

total cals: 1986

I'm tired. 1 day down, 4 to go!

[ajarvis]

I know I'm late, but good job on the pullups from thurs. 20 unbroken reps is awesome!

[gymgirl]

Thanks Amanda!

Tuesday, May 1, 2007

5 days till Pierini comes back!

warm-up:
foam rolling, static stretching

CFWUx2- pull-ups/dips. sub hanging leg raises for sit-ups
Burgener WUx3

workout:
made up Friday's WOD

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps (sub 45#)
7 Pull-ups

12 rounds

Push press 3-3-3-3-3-3-3 reps

45x3, 55x3, 65x3, 75x3, 80x3, 85x3, 95x3 (ties PR)

comments:
grip failied misrably during the HSC/pull-up WOD. started having problems at round 2! most HSC broken into 8/4. pull-ups mostly 5/2 or 4/3.
No rest before Push press WOD, running low on time. Probably could have set a new PR if I had done the PP workout first, but I just wanted to get the AMRAP one out of the way.

Got introuble today at the gym. They threw away my broomstick so I have been using the light 2-5# bars that are in the aerobics room to do my burgener WU and CFWU. Now I can't use them anymore they are only for aerobics. I don't get what hte big deal is since I always put the bar away and I am never there when aerobics classes are going on! Then the owner asked me why i was wearing a crossfit shirt in his gym. He said I am not allowed to. I said that i see people with chain gym t-shirts on all the time. He said i cannot promote other gyms, I said this isn't promoting any gym...it's not aCFN shirt just a generic "crossfit, smoke ya like cheap crack" shirt with the website on it. So stupid. I never know if this guy is serious too or giving me a hard time. I told himI am going ot wear it everyday now.

Food:
carbs: 223g 38%
protein: 176g 36%
fat: 55g 26%

total cals: 2031

woke up 3 times last night STARVING. 1:30am, 2am and 5am ate 2 zone bars in the middle of the night then got up at 5:30 when my alarm went off STARVING for my breakfast.... this is getting out of control....

[tim_mcf]

12 rounds is awesome. Great work.

The gym owner is a dick. You know, that entire business model is predicated on people buying memberships and not using them - he doesn't want you there, but he also doesn't want to refund any of your money. Dick.

Eat!

[gymgirl]

Thanks Tim! My grip was FRIED! Yeah the gym owner is a total dick. When I told him I was going to leave he said good. what a great way to treat your members. I was one of his first members when he opened the gym almost 4 years ago. I've brought tons of people most of which have purchased a lot of personal training as well, not to mention the year of twice a week PT I paid myself. Then today called me high maintanance. I responded with, I'm actually low maintanence, I just need a pull-up bar, a bar or two some weights, rings a few db's, dynamax balls, kettlebells and a jump rope and i'd be good. I need a few things opposed to his 100's of machines. Anyway we argued again about CF and I gave up and went on to do my workout. Then later this guy who is always working out when I am there came to help me load some plates on the bar (I feel like a dumbass I can't load 45#plates on the bar when it is on the ground). He thenasked if my trainer quit. I told him ya something like that. He went on to say that my trainer really seemed to know his stuff. He then made a comment about how he always sees me getting in trouble from the owner...lol he said he saw me get introuble for handstand push-ups. he said he thought it was impressive, but not impressive to the owner. haha.

Wednesday, May 2, 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 rolled and static stretching. IT band and vastus medialis is REALLY tight.

warm-up:

CFWUx2 - pull-ups dips, sub hanging leg raises for sit-ups
handstand holds

workout:

For time:
225 pound Deadlift, 21 reps (sub 155#)
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps (sub 155#)
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps (sub 155#)
10 Glute-ham sit-ups

time: 6:38

L-sits: :10, :10, :10
handstand walk: 20ft, 15ft

comments:
I am not good at math but I think I scaled the WOD appropriately. it is written for a male at 175# so I subtracted 225 from 175 and got 50# so I added 50# to my BW for my deadlifts. No GHD so did sit-ups on decline bench and extended hands overhead to touch the floor.

Food:

carbs: 220g 37%
protein: 167g 35%
fat: 60g 28%

total cals: 2017

[JDR3]

Awesome job on the WOD!

I think you did heavier than rx'd.

You should have divided 225 by 175 and gotten 1.286
And then multiplied 105 by 1.286 = 135

By the looks of it the 155 was no problem:

[gymgirl]

Originally Posted by JDR3

Awesome job on the WOD!

I think you did heavier than rx'd.

You should have divided 225 by 175 and gotten 1.286
And then multiplied 105 by 1.286 = 135

By the looks of it the 155 was no problem:

OMG that is exactly what I did at first! I sent it to my gymfriend who is just now getting into the WOD's, and I said does this make sense? I did the math like you just showed and came up with 135 also! He didn't understand how I came up with it, so I assumed I just did it wrong! My problem is I always forget what number to divide into...I sometimes do it backwards but end up figuring it out. Guess I did it heavier then RX'd...oh well.

Thanks JDR for breaking down the math for me. and nice to see you around...I always miss you and No-Frills.

[arbit]

Originally Posted by gymgirl

woke up 3 times last night STARVING. 1:30am, 2am and 5am ate 2 zone bars in the middle of the night then got up at 5:30 when my alarm went off STARVING for my breakfast.... this is getting out of control....

I see that your gymnastics days have done a number on you, you still cant bring yourslef to eat some real food so that you dont wake up 3 time a night starving.

[gymgirl]

Originally Posted by arbit

I see that your gymnastics days have done a number on you, you still cant bring yourslef to eat some real food so that you dont wake up 3 time a night starving.

I don't know if you are joking or not! I guess what I am learning is that I need more calories then I used to. Last night I started dipping my zone bar in almond butter which helped a bit as I only woke up once last night to eat!

Thursday, May 3, 2007

warm-up:

CWFUx2 - dips/pull-ups sub hanging leg raises for sit-ups
BW squats
handstand holds x5
Burgener WUx3

squat WU: 45x10, 95x5, 110x3
clean and jerk WU: 45x5

workout:

5x5 workout:

back squat: 115x5, 135x5, 135x5, 135x5, 135x5

5x5 circuit:

clean & jerk: 65x5, 70x5, 75x5, 75x5, 75x5
BOR: 65x5, 70x5, 75x5, 75x5, 75x5

comments:
surprisingly I was a sweaty mess after this one. While I was warming up this guy was benching 135 pretty buff lookin bodybuilder dude. We don't have many of them at my gym and I had never seen this guy before. He was racking the weight and completely missed...he didn't have collars on either! I ran over and helped him rack the weight and grabbed the plate before it fell off the bar. Surprisingly he was nice about it and thanked me, and talked for awhile. thought me might be embarrassed having some little girl run over and help. My lower back is sore from yesterday's WOD. Glad tomorrow is a rest day.

Food:
carbs: 205g 36%
protein: 180g 39%
fat: 53g 25%

total cals: 1966

[arbit]

Of corse I'm pulling u'r leg gymgirl !!! We need access to more smilies to avoid this sort of confusion...

[gymgirl]

thanks arbit!

Friday, May 4, 2007

rest day

needed it.

Saturday, May 5, 2007

8am class at CFN

warm-up
samson stretch
bw squats
downward dog
push-ups
knees to chest
OHS with pvc

Burgener WU
medicine ball cleans

workout:

team workout:

1 person on rower for calories while the rest of team did the following:

100m team farmers walk transporting varying KB's: (1) 12kg, (2) 16kg, (1) 24kg
20 KB swings
20 push-ups
100m farmers walk transporting all KB's back

4 times through until each team member completed 1 turn on the rower.

team time 12:50

after that went to regular gym to do yesterdays WOD with my friend who I am slowly converting to CF.

Complete as many rounds in twenty minutes as you can of:
65 pound barbell Thruster, 15 reps (sub 45#)
21 Jumping pull-ups

Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.

10 rounds.

comments:
my friend got 5 rounds in 12 min then had to stop. He was fried and his shoulder started bothering him. I was drenched and exhaused afterwards. On the floor for a good 5min post WOD.
all this done by 10am! went home for lunch and a 2 hour nap! still tired.

[midgetcop]

Lordy! You did 2 CF WODs in one day! Holy crumb!!