gymgirl's workout journal

[The Flash]

Pierini, I would have figured Adidas would be #1 in all of Europe. Then again I think I remember someone telling me Adidas and Reebok were merging but I'm not sure how true that was.

gymgirl, I could totally see you as one of the girls in an advertisement for one of the big three sport outfitters. You should go for it! :

[gymgirl]

Thanks everyone. That was definitely an ass kickin' WOD. Usually after my CFN session I can still go to my gym for a second dose but this time I was done.

Originally Posted by Brat

Nice workout as always GG. Do you get really sore in the hips after doing a lot of CF work that required "hip-popping" like KB swings? I think my new saying is, "Oh my aching loins of pain!"

haha aching loins of pain! No I don't get sore in the hips, the hip popping exercises, especially KB swings gets me sore in my glutes!

Pierini, 8 reps of KTE/pull-up? Wow, I could only do 4 then broke them down into sets of 2. My grip was failing after those KB swings. I'd like to try a regular Helen at CFN with a real pull-up bar and no treadmill to start. I'd like to make their sub-ten_club. Oh I also can't wait to see your pic of Nike Roma! Man I love Nike. When I went on Saturday I had a huge bag full of clothes to try and the sales girl asked if I was really going to try on everything and if I was on a shopping spree. lol I didn't end up buying too much just a couple pair of my standard black nike pants that were onsale and 3 new sports bras for summer, oh and some shorts.

Lady C, I have no idea where my energy comes from. When I don't feel like I have energy I just tell myself, 3, 2,1...GO! one of the trainers jokingly asked me what I am 'on' when I go to the gym. lol.

Sunday, May 13, 2007

rest day

did 700 sit-ups on ab roller while watching the bachelor on my DVR.

Spent mothers day preparing dinner for the folks. Got my mom a boquet of violet and pink tulips which my cat tried to eat.

My parents eat like me, whole grains, fish, no creams, good fats etc. They are pickier then me at times!

I made a roasted eggplant, bell pepper and onion dip with some toasted pita chips for hours d'eourves. WE also had some stuffed olives and cheese.

For dinner I made grilled halibut (on my new Le Creuset grill pan! Williams-Sonoma | Catalog) served over an artichoke and tomato broth. For dessert I made thse whole wheat fruit dessert crepes I made for b/f and I last week. This time I used fresh strawberries which was even better! Parents enjoyed the meal and we relaxed for the evening.

Saturday I went to the new whole foods downtown and spent an hour just walking around looking at stuff. The fruits were smelling so good and the basil is starting to show up...mmmm that is my favorite smell, I want basil perfume!


Food:

I'm too lazy too look it up right now, but I did pretty well. Tried to get more protein and fats in, but am still hungry in the middle of the night. Only waking up 1-2times per night now, which is better I guess.

Today I think I will do my 3 mile running intervals and todays WOD, then tomorrow I will make up saturdays 50-40-30-20-10 DU's, back ext and situps along with back squat 5x5.

[gymgirl]

Originally Posted by The Flash

Pierini, I would have figured Adidas would be #1 in all of Europe. Then again I think I remember someone telling me Adidas and Reebok were merging but I'm not sure how true that was.

gymgirl, I could totally see you as one of the girls in an advertisement for one of the big three sport outfitters. You should go for it! :

HI, the Flash, thanks for stopping by! You must have posted while I was replying, as I didn't see your post until now.

I agree I would have thought Adidas would have been #1 in Europe not Reebok, Reebok seems so 1980's. haha.

And thank you The Flash what a nice comment! I'm trying to work on that...If only I could get a job that would not interfere with casting calls! Oh speaking of which the agency just put together my comp card with the photos I submitted. Once I approve (still reviewing I'm not sure I am 100% happy with their selections) I will be posted on their website and will be 'official'! Finally, this process feels like it has taken forever. I've been reviewing other girls cards on the website and I want to make sure mine is up to snuff.

Here is Nike Roma just for you gymgirl:

Nike Roma

Also, your Le Creuset link doesn't work. I bought a La Creuset wok years ago, a major investment. It will outlive me.

Maybe Adidas is number one in Italy and Europe. I was just judging on the basis of advertisements I saw and Reebock was a whole lot more aggressive with Nike number 2. Didn't see much visible Adidas advertising.

[gymgirl]

Thank you for the picture Pierini! Very cool!

I fixed the link now, thanks for telling me. I think my Le Creuset will outlast me too! It was a workout just trying to wash the thing. Definitely an investment, but I have been eyeing those for over a year now. It was actually my b-day present from my parents, they just didn't have them in stock in December.

[minime]

wow that is a pricy pan! Was it worth it? I guess if they last forever then its a small price to pay. Do the retain their 'non stick' forever? I hate when pans lose the nonstick quality and stuff starts sticking to them.

Sounds like you made a great dinner gymgirl! Crepe recipe? I just purchased a tub of ricotta cheese today. I got the part skim as i figured nonfat would taste gross.

[tim_mcf]

For dinner I made grilled halibut (on my new Le Creuset grill pan! Williams-Sonoma | Catalog) served over an artichoke and tomato broth.

That sounds fantastic. I have some halibut in the freezer; care to post a recipe?

[gymgirl]

Originally Posted by tim_mcf

That sounds fantastic. I have some halibut in the freezer; care to post a recipe?

here ya go tim, it's from my homegirl Giada DeLaurentiis

Recipes : Halibut in Artichoke and Tomato Broth : Food Network

I skipped the white wine and just used extra veggie stock (I didn't have chicken on hand) I also used canned artichoke instead of frozed. Very easy and light yet filling.

Hey Minime! Yeah I normally would not want to spend that much on a pan but it was a b-day present from my folks they gave me the money and I just had to go buy it...too bad I spent that $ months ago...lol I figured If I am still eyeing it after a year I really wanted it, plus le creuset lasts FOREVER. It's cast iron, so things stick a bit but I guess that is how it supposed to be. I just used a little non-stick spray and olive oil on the fish then soaked the pan when I was done. But I can see how it may be hard to clean. Most of the time I use non-stick like when making eggs, but when I saute I like stainless steal...I hear ya though soooooo frusterating when things stick. I don't know how the peeps on the food network cook chicken in stainless steel pans. Everytime I have done that the chicken sticks...it does look nice and golden but I dont like cleaning the pans afterwards!

oooh that's right I noticed you got some ricotta! it's good stuff, what are you planning to use it in? Your ingredeients list looked like you could make lasagna! minime letme know if you want the crepe receipe, it does taste a bit healthy with the whole wheat flour and all, but still good.

I'll be back to post my workout.

[gymgirl]

Monday, May 14, 2007

cardio:
3 mile interval running
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 8.5, 400m at 6.5

warm-up:
samson stretch
Burgener WU x3
handstand holds x3

squat cleans: 45x5
power cleans: 45x5
hang squat cleans: 45x3
hang power cleans: 45x3

workout:

15-12-9 reps of:
155 pound Hang power cleans (sub 65#)
Muscle-ups (45, 36, 27 pull-ups and dips)

time: 19:58

decline weighted crunches: 3x25 with 10# plate

comments:
running today was much easier. The last real run I did was the 10k last tuesday and this went by so much faster! WOD was exhausing, my grip was toast after 15 pull-ups on the first round and I still had 30 more to go. I was shooting for 20min and just barely made it! Grip was definitely the limiting factor. 15 and 9 reps of HPC unbroken, everything else broken very badly.
When I was doing abs this guy I have seen only a couple of times came up and told me I need 'take it down a notch' because I am making him and everyone else look bad. lol Then he asked me what I was training for...I said 'life'. I never know what to say when people ask me that question.

Food:

carbs: 194g 35%
protein: 163g 36%
fat: 59g 29%

total cals: 1897

[minime]

great job on the WOD gymgirl! wow that is a lot of pullups/dips. Do u use an assistance for the dips? Dips are the one thing that i feel like i will never be able to do unassisted again! they always hurt my shoulder. I can do them on a bench ok though. Cleans are coming up a lot lately in the WODS! i really must do some tomorrow.

Yes i'll take the crepe recipe please! Ive a bag of extrafine wholemeal flour here waiting to be used!

Hmm lasagne, yes i must make that soon. I will need to find wholemeal lasagne sheets which I'm pretty sure i saw at wholefoods last time i was there

[JDR3]

Great job, those hpc just kill the grip!
Will get to this one by the weekend.

Originally Posted by gymgirl

When I was doing abs this guy I have seen only a couple of times came up and told me I need 'take it down a notch' because I am making him and everyone else look bad. lol Then he asked me what I was training for...I said 'life'. I never know what to say when people ask me that question.

I couldn't think of a better answer.

Nice progressive build-up with your 400 meter repeats. You are progressing really good with that part of your workout.

[gymgirl]

Originally Posted by minime

great job on the WOD gymgirl! wow that is a lot of pullups/dips. Do u use an assistance for the dips? Dips are the one thing that i feel like i will never be able to do unassisted again! they always hurt my shoulder. I can do them on a bench ok though. Cleans are coming up a lot lately in the WODS! i really must do some tomorrow.

Yes i'll take the crepe recipe please! Ive a bag of extrafine wholemeal flour here waiting to be used!

Hmm lasagne, yes i must make that soon. I will need to find wholemeal lasagne sheets which I'm pretty sure i saw at wholefoods last time i was there

Oh yes assistance! I forgot to put that in there, I did that on CF website too but caught it at the last minute! 25# assistance. I too don't think I will be doing unassisted dips due tothe shoulder either...the shoulder coupled with my sternum injury from gymnastics. peeling off the high bar smaking your hamstrings against the lower bar causing one to flip really fast and land on the back of their neck with legs over their head really does a number on your sternum. I actually completely eliminated dips until I started CF, the pain the next day was just awful, it's been better though now.

oh and here is the crepe recipe: http://www.williams-sonoma.com/recip...e63e8bd47ad3e5

i used whole wheat flour, non-fat milk and part skim ricotta cheese. yummy I hope you enjoy.

JDR good to know that others have problems with grip on HPC's...I don't know what it is...even after the first 15 I was struggling! Enjoy this one JDR!

Pierini, glad you liked my answer, I think I got that from you actually!Also thanks for the comments on my interval runs...I'm bumping the speeds up slowly, and cut out 1 day of running and am down to 2. My IT band and hips were getting way too sore.

[gymgirl]

Tuesday, May 15, 2007

warm-up:
foam roll and static stretches
BW squats x 15
CFWUx2 - pull-ups/dips sub haning leg raises for sit-ups
handstand holds

Turkish Get-ups': 20x5 per side
DB swings: 20x10

workout:

Back Squat: 5-5-5-5-5 reps:

warm-up: 45x10, 95x5

115x5, 135x5, 125x5, 125x5, 125x5

50-40-30-20- and 10 rep rounds of:
Double unders
Glute-ham sit-ups
Back extensions

time: 21:59

cooldown:
foam rollling
static stretching
back bridge holds 2x:30

comments:
today was our hottest day so far hitting a high of 83 degrees. I don't know if it was that or the fact that all last week and this week I have been getting up at 4:30am instead of 5am (or 5:30 if I really push it) but I am beat. I had zero energy going into the workout today. My squats sure showed that. Also my lower back was tight I think from running yesterday. The first set of 135 was way too tough so I went back to 125. that felt good. the double unders held me up on that WOD. They need to make jump ropes for short people. I always get tangled up in the rope and if I wrap it around my wrist to shorten it it just gets twisted up! Anyway today I got the weirdest looks while doing double unders. Has nobody skipped rope before? geez. On the 40 rep round I accidently did 50 reps of sit-ups and back extension...I forgot whatI was doing and thought I was doing Michael. ha.

I got into a bit of a spat with a co-worker today. one of my work friends and I had this thing between the two of us where we would count down the week based on percentages. So monday morning we would be at 0% Tuesday 20% so on until Friday when we leave we would be at 100% and ready for the weekend. Anyway the two of us will look at the clock periodically and say to the other...30% or somethinglike that. Our department assistant is nosey and asked what are you guys talking about. We casually told her not going into detail and she rolles her eyes. Today she is telling our new manager about this meeting she thinks we should have with everyone involved in events so basically people can complain about things that go wrong. My new boss and I both didn't agree that we needed a weekly meeting for these things and tried to explain why and before I can even express my opinion on the matter she says "Nadia, some of us actually want to be here". LOL my friend who does the % thing with me (mind you we do this quietly between the two of us this lady is just nosey) looked over with this look like 'oh no she didn't' hahaha. Seriously the nerve of this women saying that infront of our new boss. The funniest part is she pretends to be so dedicated but she tellsme she is always grumpy on fridays becuase she just wants to get on with the weekend and dosen't want to sit at her desk all day. Who dosen't look forward to the weekend and why does she care if I want to be there or not? I do my job and I do it well. Yes I would rather be elsewhere, but that is my choice to not dedicate my life to my job. It is her choice if she wants to but she shouldn't be annoyed that I don't choose to live my life in that manner. The funniest part is all day long random people from other departments would come in our office and say thingslike 'geez is it the weekend yet? or "i can't believe we have to be at work when it is so nice out" I didn't see her getting upset with anyone else for not wanting to be at work. Then she refused to speak to me the rest of the day too. oh well...oh and I am at 40% now, tomorrow at 10am will be 50%.

Food:

carbs: 208g 37%
protein: 162g 35%
fat: 59g 28%

total cals: 1954

[minime]

geez! like, hello, who WANTS to be at work?! lol

great job on the double wod, i have to do that double under one again soon. I have my jump rope i bought at target for 3 dollars, i just tied a double knot on either side where the handle is and it works great so u could try that! I get strange looks too especially since i have to go in the hallway to do mine (they dont allow it in the aerobic room and the main gym has too low a ceiling plus fans everywhere) but i guess its coz u do double unders and most people just do regular

yesterday it was so hot here : it was raining in the morning so i went to meet BF mother and i wear boots and a sweater and by the time i get downtown it is like 80 degrees! Very strange May weather.. but i won't complain! Anything but rain