Calling all Women Lifters

Well, like I said, I do "mostly" Paleo. See now, I can handle the dairy (even though I don't care for it too much) but the grains definitely affect me. We all have our foods we're sensitive too. And as for chocolate...oh hell no. Everything in moderation.

Hi - I saw Guardup's post in another thread and thought this may be an interesting place for me. :glasses:

I don't exclusively lift - I do CrossFit, which incorporates a lot of O-lifting.

Today we did a strength practice of snatch-grip deadlifts - basically a wider grip deadlift. 3 x 5 (1st set 115lbs, 2nd set 125lbs, 3rd set 130lbs) - I could've gone heavier, but working on the lock grip and it's a little uncomfortable.

The WOD was 30-20-15-10 Wall Balls (14lbs), Kettle Bell Swings (16kg) - I Rx'd it in 13:09

As for protein, I stick to the basics - lean meats, chicken, eggs and the occasional whey protein isolate. I sometimes use recovery aids such as recoup & BCAA's or Beta Alanine. I tried Hemp once and couldn't swallow it!:sick: I'm also following Paleo 80-20. In November I did it 100% and lost 6 pounds all while maintaining my muscle.

Hope you don't mind me jumping in here.

Workouts have been great all week! Today is my rest day - did 5 CF days in a row (this is my weekly goal)

Monday: Pull Up Ladder & Overhead Squat (65-70-75-80-85-85)
Tuesday: DIANE 21-15-9 (150lb deadlift & Handstand Push Ups)
Wednesday:20 min AMRAP 5 Thrusters, 7 Power Cleans, 10 Sumo Deadlift High Pulls (65lb) - 7 rounds + 2/3rds
Thursday: 1K Row, 21 ring dips, 500m row, 15 ring dips, 250m row, 9 ring dips & Floor Press 3 x 5 reps (95-100-105)
Friday: 30-20-15-10 Wall Balls (14lbs)/KBS 16kg & Snatch Grip Deadlifts 3 x 5 reps (115, 125, 130)
Saturday: REST (taking my girls tobogganing)
Sunday a METCON day.

Diet: pretty good all week - back to 80-20 Paleo eating. Yesterday was a cheat day - Had alcohol. Tonight is a "Girls Night Out", and Indian is being ordered. Will try to stick to tandoori's and spinach but me some Dal Mahkani! And likely to have some wine again tonight.

I'm starting New Rules Stage 4 tomorrow. The only shift I've seen in measurements for the past two months is 1/2 inch down in my calves and a 1/2 inch up in my thighs. Considering, I was a bad girl through the holidays I won't complain...too much.

I'm starting New Rules Stage 4 tomorrow. The only shift I've seen in measurements for the past two months is 1/2 inch down in my calves and a 1/2 inch up in my thighs. Considering, I was a bad girl through the holidays I won't complain...too much.

Oh! I start stage 4 next week (this is my rest week). How are you liking it so far? Since I've started I've lost 7lbs of fat!

I'm starting New Rules Stage 4 tomorrow. The only shift I've seen in measurements for the past two months is 1/2 inch down in my calves and a 1/2 inch up in my thighs. Considering, I was a bad girl through the holidays I won't complain...too much.

Oh! I start stage 4 next week (this is my rest week). How are you liking it so far? Since I've started I've lost 7lbs of fat!

Pretty much the same as Stage 2 with rep differences and longer planks. I guess my body is recomping. I've stayed pretty steady on weight and inches. My last two month measurments had my calves down 1/2 inch and my thighs up 1/2 inch with everything else staying the same. The really weird thing is that I went shopping the other day and had to go down a size in pants.

I had been eating at maintenance, but I'm trying to go back to a deficit. It's really hard to do that on this program. I've actually awaken in the middle of the night and be in low blood sugar, so it's been a balancing act.

Nice Rose! I think we all have things in CF we're good at and things we suck at. My weaknesses...well there are a ton, but the ones that pop into my mind are OHS, snatches and box jumps. So much of it is mental, though. I had only done 45# OHS until the other day. Somehow I managed 75#!!!! That was amazing to me, and obviously some kind of breakthrough. I still have such a hard time getting down in to the squat. Blah.

Workout (posted it earlier) was great today. 195, 195,195,195,195,200,200,200,205,195. Tried 210 for the last set, but it wasn't budging. I'm already feeling my *kitten*. Tomorrow should be fun. :sad:

So someone fill me in...what's this New Rules?

There's CrossFitters on here! :drinker:
I've been trying to find a CF forum on here and hadn't found anything other than people asking what it's like.
I've been doing CF for about a year now.
Just now getting below 20% bf again, but honestly my body's much more comfortable lower. I'm striving for 15%.
About 15 lbs. to go (if I didn't gain any muscle).

XFitMom - isn't it annoying to not be able to go somedays? It's honestly an addiction.
cbarber - I envy your DL #. I was in a car accident a few years ago that really killed my back. My legs can get the bar up, but my back can't straighten it out :laugh: Hoping to get up to 200# this year. 1 RM a week ago was 181.

My biggest trouble area is Overhead Squats. I can only do a few at 65#. Usually I go with 55# or lighter. Could be a product of weak back from car accident still or my core. I'm leaning towards core.
My goals for this year are 15% BF, 1 muscle-up, 10 kipping pull-ups in a row, 200# DL, and 75# OH squat.
I'm great at MetCon, not so great at heavy lifting, but I'm working on it. Oh, and running :grumble:

I've posted topics before trying to get interested parties to join my CrossFitting addiction. You are right - total addiction - probably has a lot to do with the endorphin high :laugh:
I'm sooooo far from a low BF composition. My issue is that I have hereditary diabetes - right now it's insulin resistance and my body just stores fat, no matter my diet or workouts. The minute I deviate from eating a strictly Paleo diet, I gain weight like mad! :brokenheart: It's totally maddening and frustrating, but at least I know I am healthy and strong and in shape despite the fat.

My 1RM DL is 225; my OHS is 85 (but my wrists are really taped up); Shoulder Press 92; back Squat 172
I'm working on getting a Kip, I suppose muscle ups would follow suit. I suck at running too, but that's an injury - both ankles are riddled with tendonitis.

I love to squat too, but always feel a little sick when I see Thrusters on the menu :sick: :laugh:
My weakness is pull ups/I can jump, but my ankles kill me for 2 weeks after, as does running. I think the tendonitis will diminish significantly once I lose 20 - so that is my major goal for 2011 (Rx is 30 )

BARBER - Again, thanks for that Link... i bookmarked it and will be using it!

I've posted topics before trying to get interested parties to join my CrossFitting addiction. You are right - total addiction - probably has a lot to do with the endorphin high :laugh:
I'm sooooo far from a low BF composition. My issue is that I have hereditary diabetes - right now it's insulin resistance and my body just stores fat, no matter my diet or workouts. The minute I deviate from eating a strictly Paleo diet, I gain weight like mad! :brokenheart: It's totally maddening and frustrating, but at least I know I am healthy and strong and in shape despite the fat.

My 1RM DL is 225; my OHS is 85 (but my wrists are really taped up); Shoulder Press 92; back Squat 172
I'm working on getting a Kip, I suppose muscle ups would follow suit. I suck at running too, but that's an injury - both ankles are riddled with tendonitis.

I love to squat too, but always feel a little sick when I see Thrusters on the menu :sick: :laugh:
My weakness is pull ups/I can jump, but my ankles kill me for 2 weeks after, as does running. I think the tendonitis will diminish significantly once I lose 20 - so that is my major goal for 2011 (Rx is 30 )

BARBER - Again, thanks for that Link... i bookmarked it and will be using it!

I understand your IR. I am slightly IR as well. I was in danger of being pre-diabetic, but killed it with healthy eating. I can't do paleo 100% because I have a chronic thyroid disease (hence the me trying to lose 35 pounds... well, 19 now) and need the nutrients that dairy has to offer. I'm about 80/20 though. More Zone I guess than anything. Anyway I gain weight like crazy and really quick due to sodium and high carbs late in the day. My body can't process it quickly enough so it packs on.
You go girl on your maxes! I did a 3RM on backsquat at 129 yesterday and 165 on DL. I was definitely taking it easy because I had a back slip up last week. Was just the muscle, though and it healed really quickly (3 days).
Speaking of thrusters.... today's WOD is AMRAP 15: 3 heavy thrusters (I think 95#), 7 burpees, 10 double unders.

Hi Idekker! Good for you for getting into CF so early! I wish I had started CF 6 years ago, I'd be a beast now. :laugh: I can only do 2-3 reps kipping pull-ups, but I'm working to get up to 10. Toes to bar is much easier when you kip. I'm trying to get faster at that, too. And i hate running, so good on ya for getting that out of the way. I always put it off If I were you I'd recruit as many females as possible to join your gym. We have a pretty even keel in that department, but working out with the men always gives me PRs because I try too hard to beat them (not on weights, but on MetCon). :bigsmile:

Training with the guys and trying to keep up with them has impacted on me hugely! I don't think I would have progressed as quickly as I have against ladies. In saying that though, the other female who I train with is a MACHINE - she recently went to the CrossFit competition in Gosford, NSW, Australia and placed 6th!

I suppose the only difficult thing is that I can't really determine what level I am at because I don't have anyone to compare myself to (other than the men and the 'machine', haha). In that sense, I'm hoping threads on the CrossFit sites and this thread will give me a better idea.

Knowing for instance that 2-3 reps of kipping pull-ups is rose1617's max helps me understand that I am not expected to be able to do 21 of the damn things straight up!

wow you are inspiring! what an amazing transformation. how long did it take you to get ripped like that?

My weaknesses at this point are strength, power, speed and stamina. I struggle particularly with upperbody strength exercises such as the push-press, hang-clean and snatch.

My strengths would be cardiovascular/respiratory endurance, coordination and flexibility. I have found I am particularly good at double-unders and have a strong core with an 'Annie' time of 3 minutes and 45 seconds.

Haha! I think that we can all agree that the 'eye-candy' while working out is always very motivating! However, I look like a soggy beetroot at the end of a training session so sometimes wish that the guys wouldn't see me in such a state