gymgirl's workout journal

[gymgirl]

Originally Posted by minime

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

LOL I know. She still isn't speaking to me today. I've been sweet as pie and she just snaps back. My co-worker and I keep exchanging these eye rolls with each other when she does that. She even had to email me happy 40% this morning as to not piss off cranky pants co-worker.

I'll have to try tying the knots at the end! I just bought a new jump rope too from the sports store. Do you get headaches from double unders? I must slam my feet into the ground because my head always hurts after these.

Yea what is up with the weather, it was sunny and 70's all last week then Sat-Sun cloudy and kinda rainy then mon, tues sunny and 80's today cloudy. augh!

Anyway in other news I know it is not as exciting as the CrossFit Games, but I did sign up for the CrossFit Championships to be held this Sunday at CFN. The last one they held was in 2005 and here is a link to the format and reults: CrossFit North

I have no idea if it will be the same format as last time, guess I will find out. Oh and here are pictures form 2005 CrossFit Championship 2005 album | Meenen | Fotki.com

and a CFJ article about the 2004 championship http://www.crossfit.com/journal/libr...ampionship.pdf

Should be fun, if fun=getting your butt kicked.

[trainerty]

Little competitione eh. I haven't been in your thread for a while....my gawd lady...you would think you were at war with yourself.

Those pics turned out good...showing folks in action.
My only crit is the dead form looks pretty brutal on just about everyone. Hopefully, they are getting coached a bit.

The smaller guys looked way in over their heads with the weight (too much lumbar flexion).

[gymgirl]

Originally Posted by trainerty

Little competitione eh. I haven't been in your thread for a while....my gawd lady...you would think you were at war with yourself.

Those pics turned out good...showing folks in action.
My only crit is the dead form looks pretty brutal on just about everyone. Hopefully, they are getting coached a bit.

The smaller guys looked way in over their heads with the weight (too much lumbar flexion).

I know I am a little crazy with my workouts, but I have always enjoyed pushing myself to the limit. I haven't looked closely at the pics, they are from the 2005 championships and I am not sure how many of those people even still go to CrossFit North. I'll have to check out their form. Kinda weird as the coaches there, especially Dave are sticklers on proper form...wonder what happened. Anyway glad to see ya Ty, missed seeing ya around the board!

Wednesday, May 16, 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 8.2, 400m at 6.5

stretching:
foam rolled legs and piriformis. glute medius and piriformis in a lot of pain today.

workout:

3 rounds for time of:

Walking lunge, 100 ft
50 Squats
25 Back extensions

time: 8:59 (beat annie! holy cow!)

cooldown:
more QT with foam roller

comments:
Was sore going into this workout. I must have finally done my squats properly as my booty and quads are super sore today. Was only going to run 2 miles as I had zero gas in the tank when I got to the gym. once I got going I decided to finish my 3 miles. WOD was painful. walking lunges not so bad, but the squats....omg I could not do more then 8 in a row. my legs felt swollen when I was done. Definitely one that looks easy when you are sitting on your butt infront of the computer, but much harder when you do it. glad I ran first.

food:

carbs: 187g 33%
protein: 170g 37%
fat: 62g 30%

total cals: 1932

Tomorrow I have to get up at 3:45 am so I can be at work at 5:15am. I might have to hit snooze until 4am, because seriously 3:45 is just too early.

Minime, tonight is the ANTM finale! Did you watch? I have to DVR since I need to go to bed at like 7:30pm

[JDR3]

Annie who!!!!! LOL - Awesome :

My experience with those damn lunges is they really get you the next day, you'll have to let me know!

[gymgirl]

Originally Posted by JDR3

Annie who!!!!! LOL - Awesome :

My experience with those damn lunges is they really get you the next day, you'll have to let me know!

THEY HURT today! not terribly bad, but enough that after being seated at my desk for an hour they are tight when I get up!

Ty, I see what you are saying now that I look closely. This one frightens me: Photo: IMG_2969.JPG | CrossFit Championship 2005 album | Meenen | Fotki.com

[gymgirl]

Thursday, May 17, 2007

warm-up:
CFWUx2 (-dips/pull-ups) sub push-ups and hanging leg raises for sit-ups
Burgener WUx3
Turkish Get-ups: 20#db 5 reps per side
downward dog/divebomber/cobra combo x5

push press WU: 20x10, 45x8, 55x5

workout:

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

65x3, 75x3, 85x3, 90x3, 95(f), 90x3, 90x3, 95x3 (ties PR for 3rd time)

alternating with deadlifts:

Deadlift 3-3-3-3-3-3-3

135x3, 145x3, 155x3, 135x3, 135x6, 135x3

L-sit holds: 3x:30

comments:
my legs are sooooooo sore, and surprisingly so is my lower back. I am never sore from back extensions so maybe it is due to the lunges as well. sitting on my butt at work I thought oh yeah I can totally do 7x3 deadlifts during my rest period of push presses. once I got into the gym I realised how tired and sore I was. I'm blaming my horrible deadlift performance on my sore legs and booty. Seriously my legs ache just sitting on my couch. I probably could have done more weight even being this sore but I wanted to play it safe. No use in injuring myself. I am seriously beat, getting up at 3:45am is just way too early. Tomorrow I get to sleep in intul 4:30! :

Food:

carbs: 197g 38%
protein: 179g 40%
fat: 43g 22%

total cals: 1863

I accidently found out who got sent home from DWTS, AND American Idol. I need to watch the ANTM finale tonight so that I don't have that one spoiled for me too. I hope Natasha wins but my $ is on Renee.

I believe it was the walking lunges gymgirl for sure. Does it every time. Impressive though is your ability to go 3 rounds of 30 seconds for the L-sit. Nothing like some super sore wheels to make for a good night of flopping on the couch watching some serious TV.

[trainerty]

Another impressive workout. You're like a wounded soldier that won't stop fighting.

I hope the low back ache is just muscle soreness. Backs can be a doozy. Especially if you have too much "lumbar flexion" (think situps the upper body position) in your exercises.

Happy recovery and eat girl EAT

[gymgirl]

Originally Posted by trainerty

Another impressive workout. You're like a wounded soldier that won't stop fighting.

I hope the low back ache is just muscle soreness. Backs can be a doozy. Especially if you have too much "lumbar flexion" (think situps the upper body position) in your exercises.

Happy recovery and eat girl EAT

Thanks Mr. P and Ty. Yeah I think Pierini is right and the lower back ache was from lunges. It is 100% gone today, thank goodness. It did feel like muscle soreness but I was just surprised as I only feel taht sore after heavy deadlifts. Never from back extension or walking lunges, but then again I have never paired them together! I agree lumbar flexion scares me. I was reading somewhere that most back injuries are caused by too much lumbar flexion not extension as most would imagine. oh and I'll eat eat eat! I woke up twice last night to eat, just starving. I was good all week actually sleeping through the night.

P- those Lsits were HARD. I was shaking like crazy. I thought of bob when doing them, wonder where he has been.

1 hour of work left, HAPPY FRIDAY!

[no-frills]

I enjoy reading your posts. Always lots of good "dirt" on your office-mates and love the extra commentary.

I have to say I am not only impressed by how hard you work out, but also how consistently hard you work out.

Thanks for setting the bar high for everyone else.

[Bob44]

Hi gymgirl,

I'm still around enjoying reading the posts. Spring time is just a busy time for me. When the grass starts to grow, the yardwork and getting a garden started just takes too much time. I am also one of those extremely slow posters that take forever to post. I am always amazed at how hard the mods and administrators work here at DF.

Let me get this right. You were doing L-Sits and shaking like crazy and that made you think of me. That is a good description of me doing L-Sits, except I would have to add my legs slowly sinking to the floor.

Keep working hard and keep inspiring us. Also don't forget the final Heroes on Monday.

Bob, you are a hunk. Everytime gymgirl thinks of you, she gets the shakes. Little does she know you are a dirty old man as I commented in your thread.

[gymgirl]

Originally Posted by no-frills

I enjoy reading your posts. Always lots of good "dirt" on your office-mates and love the extra commentary.

I have to say I am not only impressed by how hard you work out, but also how consistently hard you work out.

Thanks for setting the bar high for everyone else.

awwww thanks no-frills. You have no idea how much that means to me. Also glad you like the 'dirt' and commentary. This turned out to be more like a real journal thenjust a workout journal for me.

Bob, thanks for the nice words. I hear ya, spring time makes me want to be out doing things not sitting infront of a computer.

damn those L-sits! I forgot to add my legs were sinking as well, especially on that last set. oy!

p.s. I bet bob is a hunk. I read about his game of cento at the university. hahaha that's awesome!

[gymgirl]

oh and some big news!

After 3+ months of intense studying I passed my NASM-CPT exam this morning! I am thrilled, it feels like I have been preparing for this for so long and it is nice to finally have a personal training certification to show for all the hard work. Now I'm onto the next phaze, figuring out how I want to use my certification!

off to run around the lake, will post todays workout later.

Happy Saturday!

[gymgirl]

Friday, May 18, 2007

rest day

700 sit-ups on ab roller

cheat meal of light ravioli. Was too tired to even have some bread, crawled in bed at 8pm and was asleep by 9pm on a Friday night. kinda lame for a 28 year old. It's even more sad that I go to bed before my parents. They are up until atleast 11 usually 12am. haha.

Saturday, May 19, 2007

CFN class 8am

There were only 4 of us today and Dave said they have been doing a back off week. Partially because of the CF championships tomorrow and also I guess it had been awhile.

warm-up:

windmills: these are awesome. Dave says they are a great shoulder stretch/strenghtening exercise. I did them with no weight ot get the feel then used a 12kg kettlebell
Kettlebells
example all the way at the bottom of the page and a video here: YouTube - Kettlebell Windmill Clip

skills practice:

medicine ball cleans:
lots of breakdown. worked on shrug, then the jump into the catch position then lots of med ball cleans. got my HR up.

barbell cleans:
lots of practice with just the bar. It was really nice to get some coaching from someone who really knows what is up.My old trainer was good but Dave was able to really pick up on a couple things with my clean. on the drive I tend to lean back a bit and push my hips towards the bar. I know why too! it's from watching all those videos on CF and they always emphasize the pulls, so I was overdoing the pull. Dave taught me to pull straight up and I can really feel a difference. After that tweak he said my cleans are looking really good which is nice to hear as I never know if I am doing them correctly or not.

65#cleans:
onto the weighted cleans. I had to do this infront of the class. Anyway we did about 30 min worth of cleans and I got a good sweat going. It was nice to go a bit lighter and really work on form. this isn't something I would have done on my own so it was nice to have someone make me do it!

1:30pm

3 mile run around greenlake

time: 22:40

I think the loop is 2.8 miles but I ran a bit further then where i started to make up the difference. When i was running I kept seeing men with sunglasses on. I couldn't help but wonder how many of them were playing their own version on cento. lots of attractive women wearing less clothes then normal.

stretching:
stretched for 20 min in the grass. beautiful day out, cool around 65 but beautiful. I enjoyed sitting by the lake in the park people watching and enjoying my day.

tonight my girlfriend is coming over for wine, cheese and movie night. We are watching Stick It! Yes the gymnastics movie! We've been planing to see this for a year now, and finally we are both free! Her husband and my bf are in the band together and they love calling us 14 year old girls because we both love the cheesy girlie flicks and reality TV and celeb gossip. not going to drink too much as my tummy feels off and I need to be ready for the competition tomrrow.

have a good weekend.