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Gregory L. Johnson
08-18-2008, 09:15 PM
I've been maintaining a training log over on the Crossfit main site. Since I've been doing the weightlifting portion of the CA WOD since July 4 and plan on doing so for the next 16 weeks I've decided to move my log here.

I've found the schedule that works best for me is a T, W, Th, and a Sa or Sun. This means I usually do the CA WOD from M, T, W, and Sa skipping Friday's workout.

My goal during the next sixteen weeks will be improving my Olympic lifts. We'll see to what extent I will add in the core work. At some point I will need to add GPP or move back over to CF WOD in order to meet my other goals like getting out and climbing mountains or diving, things admittedly I have not had time to do this year. However, CA and CF do help me cope.

Allen Yeh
08-19-2008, 06:20 AM
Welcome to the board.

What is your technical proficiency with the lifts? That will decide what day you should cut out. I had a similiar question for Greg a few months ago since I couldn't get in the gym all the days as required for the CA WOD.

Gregory L. Johnson
08-19-2008, 01:20 PM
Allen, my technical proficiency is that of a beginner attempting to learn the lifts on my own.

Technique is definitely holding me back. In eight weeks my snatch has gone from 105 to 110 lbs. However, my C&J was better having gone from from 125 to 140 lbs. Progress in the C&J was held back by a shoulder problem that did not effect my snatch. For a few weeks I had to limit myself to Cleans.

Let me know if there is a better day to cut out.

Greg

Gregory L. Johnson
08-19-2008, 08:59 PM
Tuesday 08/19/08

Back squat - 83% x 3 x 5: 177#
Snatch deadlift - 110% (of sn) x 3 x 3: 121#
Push press - 80% x 5 x 5: 96#

Allen Yeh
08-20-2008, 03:15 AM
In that case I would skip the Saturday workouts and include the Friday workouts. Typically the Saturday workouts are max days or heavy singles. Or you could try to combine the 2 in a way like below:

This coming's Friday workout is:
* Tall snatch + 2 snatch balance - heavy single sn bal; 85% of single x 1 x 3
* Overhead squat - heavy single; 85% of single x 2 x 3
* Chin-ups - 3 x 12 (add weight if needed)

+ Metcon

Saturday is:
* Snatch - heavy single
* Clean & jerk - heavy single
* Back squat - heavy single
* Ab work of choice

Combination would be:
* Tall snatch + 2 snatch balance - heavy single sn bal; 85% of single x 1 x 3
* Snatch - go for a heavy single, once you miss, stop
* Overhead squat - 85% of single x 2 x 3

ETC.....

Gregory L. Johnson
08-20-2008, 08:57 PM
Allen, thanks for the reply. I'll keep that in mind. Maybe, I'll do Friday's WOD over the weekend and if I have time I'll do Saturday's max day. I like the max day. It help keeps me motivated especially when I see progress.

Gregory L. Johnson
08-20-2008, 08:59 PM
Wednesday 08/20/08

Muscle snatch - heavy single: 95-100-105#
Tall clean + push press + push jerk - 50% (of clean) x 2 x 4: 70#

Gregory L. Johnson
08-21-2008, 09:18 PM
Thursday 08/21/08

Front squat - 73% x 3 x 5: 115#
Snatch pull - 100% x 3 x 3: 115#
Rack jerk behind neck - heavy single: Failed on 135#
Rack jerk behind neck 85% of single x 1 x 3: 115#

Gregory L. Johnson
08-24-2008, 10:25 AM
Saturday 08/23/08

Tall snatch + 2 snatch balance - heaviest for day: 80#
85% of single x 1 x 3: 70#

Overhead squat - heavy single: 105#
85% of single x 2 x 3: 90#

Gregory L. Johnson
08-26-2008, 08:40 PM
Tuesday 08/26/08

Back squat - 85% x 3 x 5: 183#
Clean deadlift - 115% (of clean) x 3 x 3: 161#
Push press - 83% x 4 x 5: 99#

Gregory L. Johnson
08-27-2008, 08:47 PM
Wednesday 08/27/08

Muscle snatch - heavy single: 105-110#
Power clean + push jerk - 75% (of power clean) x 2 x 3: 105#

You would think if I can muscle snatch 110# I could snatch more than #110

Allen Yeh
08-28-2008, 04:37 AM
Wednesday 08/27/08
You would think if I can muscle snatch 110# I could snatch more than #110

You can, your mind just doesn't know it yet.

Gregory L. Johnson
08-28-2008, 08:23 PM
You can, your mind just doesn't know it yet.

You got that right!

Gregory L. Johnson
08-28-2008, 08:27 PM
Thursday 08/28/08

Front squat - 77% x 3 x 5: 115# Oops! I needed to lift 125#
Snatch pull - 103% x 3 x 3: 115#
Rack jerk - heavy single: 135#
85% of single x 1 x 3: 115#

Gregory L. Johnson
08-31-2008, 07:46 PM
Saturday 8/29/08

3-position snatch - 70% x 3 sets: 80#
Snatch balance - heavy single; 85% x 1 x 2: 95#

Gregory L. Johnson
08-31-2008, 07:48 PM
Sunday 8/31/08

Snatch - heavy single: 125# PR
Clean & jerk - heavy single: 145# PR
Back squat - heavy single: 220# PR

Arien Malec
08-31-2008, 08:10 PM
Sunday 8/31/08

Snatch - heavy single: 125# PR
Clean & jerk - heavy single: 145# PR
Back squat - heavy single: 220# PR

Congratulations!

Arien Malec
08-31-2008, 08:12 PM
You would think if I can muscle snatch 110# I could snatch more than #110

More tall snatches and snatch balances! If you've got the pull to do that, you just need more comfort pulling under.

Gregory L. Johnson
09-02-2008, 04:56 PM
Hey Arien, thanks for the support and the tips. I definitely need to get more aggressive getting under the bar. I even have trouble with snatch balances! However, I am feeling a little better having made some progress on my snatch ME.

Gregory L. Johnson
09-03-2008, 10:13 PM
Wednesday 09/03/08

I had to skip my workout yesterday since I ended up working until 10 pm. So, I did Monday's workout today.

Back squat - 87% x 2 x 5: 191#
Snatch deadlift - 118% x 2 x 3: 150#
Push press - 85% x 3 x 5: 115#

Gregory L. Johnson
09-04-2008, 09:45 PM
Thursday 9/04/08

Muscle snatch - 90% of last Tues x 1 x 3: 100#
Push jerk + jerk - 60% (of jerk) x 2 + 1 x 1: 87# Oops! That was supposed to be 1x3. I wrote it down wrong. I thought the workout felt light.

Gregory L. Johnson
09-05-2008, 10:15 PM
Friday 9/05/08

Front squat - 80% x 3 x 5: 135#
Snatch pull - 105% (of snatch) x 3 x 3: 130#
Rack jerk behind neck - heavy single: 145#

Gregory L. Johnson
09-07-2008, 10:31 PM
Sunday 9/7/08

Snatch - heavy single: 115#
Clean & jerk - heavy single: 135#
Front squat - heavy single: 170# PR

Gregory L. Johnson
09-09-2008, 07:43 PM
Tuesday 9/9/08

Back squat - 90% x 2 x 3: 195#
Snatch pull - 107% x 2 x 3: 135#
Press - 4 x 4 med-heavy weight: 85#
Pendlay Rows- 3 x 90%: 155#

Gregory L. Johnson
09-10-2008, 10:21 PM
Wednesday 9/10/08

Muscle snatch - to med-heavy single: 95#
3-position clean (mid-hang, hang, floor) - 65% x 3 sets: 95#
Push jerk + jerk - 65% (of jerk) x 3 sets: 95#

Gregory L. Johnson
09-11-2008, 09:29 PM
Thursday 09/11/08

Overhead squat - heavy double: 115#
Front squat - heavy single; not max: 150#
Rack jerk - heavy single: 145#

Gregory L. Johnson
09-12-2008, 09:04 AM
I'm off to Monterey tonight to visit my parents and do some diving. I won't be getting any more lifting in this weekend. I'm kinda of bummed about that since tomorrow's workout is a max effort. It would have been nice to see if I could have hit some new PR's. I'v hung some rings in my parent's garage so I'll still get a workout in on Saturday then on Sunday I'll be diving.

Gregory L. Johnson
09-15-2008, 09:23 AM
Saturday 9/13/08

Ring Pull-Ups

3-3-3-3-3

I was going to do 7 sets but I was interrupted and had to do other things

Gregory L. Johnson
09-15-2008, 10:31 AM
Sunday 9/14/08

Just another beautiful day in Monterey. After the morning fog burned off it was sunny and Monterey Bay was flat as a lake. As my buddy and I were suiting up for our dive we could see dolphins breaching just on the edge of the kelp beds. Today we dove the San Carlos Beach at the start of Cannery Row. We followed the Pipes out to the Metridium Fields. Conditions could not have been much better with 0 surge and 25-30 foot visibility. Due to a few technical complications on the dive after reaching the Metridium fields we had to surface and surface swim back to the beach which gave my legs including ankles and shins a very good work-out.

Gregory L. Johnson
09-16-2008, 09:17 PM
Tuesday 9/16/08

Back to lifting:

Snatch - 85% x 1 x 3: 101# should have been 106
Clean & jerk - 85% x 1 x 3: 123#
Front squat - 85% x 2 x 3: 145#
Jerk dip squat - 110% (of jerk) x 5 x 2: 165#

Gregory L. Johnson
09-17-2008, 09:01 PM
Wednesday 9/17/08

Muscle snatch - 85% x 2 x 2: 93.5#
Snatch - (70% x 1, 75% x 1, 80% x 1) x 3: 87.5, 94, 100#
Clean & jerk - 80% x 1 x 4: 115#

Gregory L. Johnson
09-18-2008, 08:55 PM
Thursday 9/18/08

Snatch - 85% x 1 x 4: 106#
Clean & jerk - 85% x 1 x 4: 123#
Back squat - 90% x 2 x 3: 202#

Gregory L. Johnson
09-21-2008, 06:18 PM
Rest Friday and Saturday

Sunday 9/21/08

I missed out on last weeks ME workout so i went for it today. I felt I could have hit new PRs last week. I also want to make sure I am using the appropriate weight going forward.

Snatch - Max: 130# PR
Clean & jerk - Max: 150# PR
Clean: 155#
Back squat - Max: 230#

Ab Rollouts: 15x1

Gregory L. Johnson
09-23-2008, 10:27 PM
Rest Monday

Tuesday 09/23/08

I normally get about 7 hours of sleep but last night only managed to get 5 1/2 hours. Still, it didn't seem to affect my workout. Let's see if I can manage 8 hours sleep tonight.

Snatch - 85% x 1 x 4: 110#
Clean & jerk - 85% x 1 x 4: 127.5#
Front squat - 85% x 2 x 3: 145#
Pendlay Rows 3 x 10: 125#

3 sets of:
A. Abmat sit-ups - 10
B. Sidebends - 10/side: 25#

Gregory L. Johnson
09-24-2008, 10:19 PM
Wednesday 9/24/08 9-10pm

I actually managed to get 8 hours of sleep in last night.

Muscle snatch - heavy single: 105#
Snatch - 80% x 1, 70% x 2, 80% x 1, 70% x 2, 80% x 1: 105, 90, 105, 90, 105#
Clean & jerk - 80% x 1 x 5: 115# (should have been 120# but I forgot to put the change on.)
Front Plank: 1 minute
Lateral Planks: 0.5 minutes each

This was the first time I've done planks. They are humbling

Gregory L. Johnson
09-25-2008, 11:02 PM
Thursday 9/25/08 7:15-8:30 pm

On 7 hours sleep.

Snatch - 90% x 1 x 3: 117#
Clean & jerk - 90% x 1 x 3: 135#
Back squat - 90% x 2 x 2: 207#

3 rounds for time as Rx'd:
10 (Sand bag clean to shoulder + 2 lunges)
15 push ball
20 sit-ups


3 rounds for time as performed:
5 (Sand bag clean to shoulder + 2 lunges) 50#
10 push ball 20#
10 sit-ups

10:10

Gregory L. Johnson
09-27-2008, 07:59 PM
Saturday 09/27/08 7:20 - 7:35 pm

On 8 hours sleep

Row 2k: 9:11 or 2:17/500m

Shoulder was sore today. I think it was from the Push Ball on Thursday night. I took it easy today because of the shoulder and I want to go for PRs again tomorrow.

Gregory L. Johnson
09-28-2008, 09:01 PM
Sunday 9/28/08 6:30-7:30 On 7 hours sleep.

Rowing 3 minutes + DROM

Snatch Warm-up: Drills x55, 1x75, 1x105, 1x125,
Snatch - Max: 132.5# PR

C&J Warm-up: Drills x55, 1x105, 1x125, 1x145,
Clean & jerk - Max: 155# PR

Front squat Warm-up: 1x170,
Front squat - Max: 175# PR

Shoulder was sore in the morning but did not inhibit my lifting. I didn't even notice it.

Gregory L. Johnson
10-02-2008, 10:38 PM
Between family commitments and work I have not been able to workout for the last three days.

Thursday 10/2/04 8-9pm On 7 hours sleep:

Rowing 3 minutes + DROM + Snatch drills x 55# + C&J drills x 55#

Muscle snatch warm-up: 1x70#, 1x85,
Muscle snatch - 85% x 2 x 2: 100#

Snatch warm-up: 1x80, 1x95,
Snatch - 80% x 1 x 3: 105#

C&J Warm-up: 1x105, 1x115,
Clean & jerk - 80% x 1 x 3: 125#

Gregory L. Johnson
10-03-2008, 10:47 AM
Doh!

I've been wanting to videotape my lifting so in lieu of a coach I could get some feedback and make some corrections or submit some video clips to this site for some feedback. I was getting ready to buy that little FLIP video. Then I read some reviews and in one of them the guy compared the clips to what he could get from his Canon digicam. It was about here the lightbulb went off. I own a Canon powershot that I use when I go diving. It shoots video...
:rolleyes:

Gregory L. Johnson
10-05-2008, 07:37 PM
Sunday 10/05/08 5:15 - 6:30 pm on 8 hours sleep.

Work really screwed up my workout schedule this week. I ended up working a long day again yesterday. So I thought today would be a good day to check on my Crossfit Total:

Strict Press: 115# PR
Deadlift: 290# PR
Back Squat: 225#

Total = 630 PR

Gregory L. Johnson
10-07-2008, 11:06 PM
Tuesday 10/07/08 8-9 pm on 7 hours sleep.

Rowing 3 minutes + Snatch drills x 45# + C&J drills x 55#


Snatch Warm-up: 1x55, 1x65, 1x85
Snatch - 80% x 1 x 3: 105#

C&J Warm-up: 1x75, 1x95, 1x110
Clean & jerk - 80% x 1 x 3: 125#

Front squat - 90% x 2 x 2: 157.5#


3 rounds for time as Rx'd:
500 m row
30 sit-ups

3 rounds for time as performed:
250 m row
15 sit-ups
6:59

Gregory L. Johnson
10-08-2008, 10:42 PM
Wednesday 10/08/09 8-9 pm on 7 hours sleep.

Rowing 3 minutes + Snatch drills x 45# + C&J drills x 55#

Muscle snatch warm-up: 2x55, 1x75, 1x95,
Muscle snatch - heavy single: 115# PR

Snatch Warm-up: 1x75, 1x95,
Snatch - 85% x 1 x 2: 115#

C&J: 2x75, 1x105, 1x125,
Clean & jerk - 85% x 1 x 2: 135#

Pull-ups - 3 x max, substituted
Pendlay Rows: 1x165, 1x175, 1x185

TGU sit-ups - 3 x 8: 15# First time performing this exercise.

Gregory L. Johnson
10-09-2008, 09:29 PM
Thursday 10/08/09 8-9 pm on 7 hours sleep.

Rowing 3 minutes + Snatch drills x 45# + C&J drills x 55#

Snatch Warm-up: 1x65, 1x85,
Snatch - 80% x 1 x 2: 105#

C&J: 1x85, 1x105,
Clean & jerk - 80% x 1 x 2: 125#

Ab workout of choice:
Ab rollouts - 3 x 10

Gregory L. Johnson
10-13-2008, 09:33 AM
Sunday 10/12/08 2-2:30 pm on 8 hours sleep.

Todays WOD:
Snatch - Max
Clean & jerk - max
Front squat - max

My previous PR was 132.5# on the Snatch so I went for 135#. On the first attempt on the third pull I wasn't aggressive enough in getting under the bar and was not able to lock out. The bar ended up giving me a light tap on the head before I dropped the bar. On my second attempt I didn't even get under the bar. So I backed off and did a 125# snatch. However when I dropped the bar the bounce smashed both of my thumbs. Thankfully I didn't get a sprain. After my thumbs where somewhat recovered I moved on to the Clean & Jerk. On my second warm-up lift something went wrong. The bar must have been to far forward because I didn't receive it well and was off balance. I was able to recover the clean but did not Jerk. Afterwords my wrists felt sore. I decided to call it a day and move on to the Strength cycle.

Gregory L. Johnson
10-16-2008, 05:56 PM
So much for moving on to the strength cycle. I'll be in maintenance mode for the next 3 weeks. I realized in order to meet some personal goals I will be restricted to lifting only on weekends. I am going to follow Greg Everett's advice and lift to heavy singles in the Snatch, C&J, Front-Squat, and Back-Squat.

Gregory L. Johnson
11-11-2008, 11:26 PM
Tuesday 11/11/08 10:15 - 11:00 pm on 7.5 hours sleep.

Rowing 3 minutes + Snatch drills x 55#

Snatch Warm-up: 3x55, 1x75, 1x95
Snatch - 85% x 1 x 4: 110#

Weighted TGU sit-ups - 3 x 10: 15#


After 4 weeks off I finally jumped back into the CA WOD. While I only did a part of the WOD it felt good to finally get a workout in. However, I managed to clear an area in the garage to do my workouts. Now that it's getting colder at night and there's always a chance for rain I don't want an excuse for not working out. Hopefully I can avoid taking out the garage door.

Gregory L. Johnson
11-16-2008, 11:05 PM
Sun 11/16/08

Rowing 3 minutes
FS: 5x55, 5x105, 5x110, 5x115
SP: 5x45, 5x55, 5x65, 5x75, 5x80
Push Ups: 3x5
Side Bends: 3 rounds 5x25 each side


I don't know why but I am feeling more motivated to focus on the slow lifts so I am going on a Starting Strength cycle for about 12 weeks and see how it goes before jumping back into the CA WODs or CF WODs. My version of SS will rotate the three squats, Overhead, Front, and Back.

Gregory L. Johnson
11-18-2008, 11:21 PM
Tuesday 11/18/08 8:30 - 9:00 on 7.5 hours sleep

Rowing 3 minutes
OHS: 5x45, 5x65, 5x75, 5x85
SP: 5x55, 5x75, 5x80, 5x85
Evil Wheel: 10, 8, 6

Gregory L. Johnson
11-20-2008, 11:59 PM
Thursday 11/20/08 7:00 - 8:00 pm on 7.5 hours sleep

Rowing 3 minutes
BS: 5x125, 5x145, 5x150, 5x155
DL: 1x145, 1x195, 1x215, 1x225, 1x235
TGU Sit-ups: 3 rounds 10x15

Gregory L. Johnson
11-30-2008, 10:07 PM
Sun 11/30/08

Rowing 3 minutes
FS: 5x55, 5x75, 5x110, 5x115, 5x120
SP: 5x55, 5x80, 5x85, 5x90
Push Ups: 3x7
Side Bends: 3 rounds 7x25 each side

Gregory L. Johnson
12-03-2008, 10:24 PM
Thursday 12/03/08 9:00 - 10:30 pm on 7.5 hours sleep

Rowing 3 minutes
BS: 5x125, 5x150, 5x155, 5x160
DL: 3x145, 1x215, 1x225, 1x230, 1x235, 1x240
TGU Sit-ups: 3 rounds 10x20

Gregory L. Johnson
12-09-2008, 10:43 PM
Saturday 12/06/08

Row 2K: 9:21

Gregory L. Johnson
12-09-2008, 11:08 PM
Monday 12/8/08 9 - 10 pm on 7 hours sleep

Rowing 3 minutes
OHS: 5x55, 5x80, 5x85, 5x90
SP: 5x55, 5x85, 5x90, 5x95

3 rounds Abmat sit-ups + Abmat back extensions: 3x 15 +10

Gregory L. Johnson
12-10-2008, 10:54 PM
Wednesday 12/10/08 9:30 - 10:30 pm on 7 hours sleep

Rowing 3 minutes
FS: 5x55, 5x75, 5x115, 5x120, 5x125
Push Ups: 3x10
Side Bends: 3 rounds 10x25 each side

Gregory L. Johnson
12-12-2008, 11:43 PM
Friday 12/12/08 8:00 - 9:15 pm on 7 hours sleep

Rowing 3 minutes
BS: 10x55, 5x125, 5x155, 5x160, 5x165
DL: 3x145, 1x215, 1x230, 1x255, 1x260, 1x265
Evil Wheel: 10x3

TGIF! I'm on vacation for a week. I won't be going anywhere until Thursday when I head up to Monterey for 4 days. Otherwise I'll just be puttering around the house, doing errands and my Christmas shopping. Oh yeah, and I'll be doing the occasional workout.

Gregory L. Johnson
12-15-2008, 10:24 PM
Monday 12/15/08 8 - 9 pm on 7.5 hours sleep

Rowing 3 minutes
OHS: 5x55, 5x85, 5x90, 5x95
SP: 5x55, 5x90, 5x95, 5x97.5
5 rounds 20 sit-ups (hands through the legs)

Gregory L. Johnson
01-06-2009, 11:35 PM
Sunday 12/28/08

Not the best of ideas...

After being off for two weeks with the last week being sick I decided to try to get one more Crossfit Total in before the new year. After warming up with the deadlift up to 265# I went for 300# even though I wasn't feeling all that strong. I couldn't even get the bar off the floor and then when I relaxed I felt something in my lower back pull. Oh shit!

Gregory L. Johnson
01-06-2009, 11:51 PM
Tuesday 01/06/09

It's a New Year, time for some new resolutions: climb a few peaks, do some diving, lose the fat, and get stronger.

For the next few months I'll be doing more GPP work, mixing Crossfit with some time in the climbing gym and working out on my favorite hill (hiking, running, and carrying heavy shit up and down it)

I've recovered for the most part from my lower back pull. Today I kicked off the new year with some rowing on 8 hours sleep and weighing 199 in the AM

Row 2K:

9:30/105w

Gregory L. Johnson
01-07-2009, 10:48 PM
Wednesday 01/07/09

7.5 hours sleep
201# in the a.m.

9-9:30 pm
Warm-Up: DROM +Hang power clean 10 x 55#
Hang power clean 1-1-1-1-1-1-1 reps

105-110-115-120-125-125-105

Gregory L. Johnson
01-08-2009, 11:24 PM
Thursday 01/09/09

7.5 hours sleep
201# in the a.m.

4 rounds for time:

400 meters rowing
Shoulder Press 55 lbs x15

22:00

Only 10 reps of the shoulder press on the last round before nearly puking. This was a substitution for the following Crossfit workout:

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

I can't do handstand pushups and I don't have rope to climb.

Gregory L. Johnson
01-11-2009, 09:53 PM
Sunday 01/11/09

8.5 hours sleep

Front Squat 5-5-5-5-5 reps

105-110-115-120-125

Gregory L. Johnson
01-13-2009, 11:39 PM
Tuesday 01/13/09

7.5 hours sleep
199.5 lbs. in the a.m.

For time:

As Rx'd
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

As performed and substituted
105 pound Power clean 15 reps
15 Push-ups
105 pound Power clean 9 reps
9 Push-ups
155 pound Power clean 3 reps
3 Push-ups

12:40

Even scaling this work-out almost had me puking...welcome back to CF :p

Gregory L. Johnson
01-14-2009, 10:42 PM
Wednesday 01/14/09

6.5 hours sleep
191 lbs in the a.m.

Overhead squat 3-3-3-3-3 reps

85-90-95-100-105

Gregory L. Johnson
01-15-2009, 11:41 PM
Thursday 01/15/08

7.5 hours sleep
200 lbs. in the a.m.

Row 5K

25.09.8 minutes
102 average watts

Gregory L. Johnson
01-17-2009, 04:45 PM
Saturday 01/17/09

7.5 hours sleep
199 lbs. in the a.m.

"Liberty Hill"

.61 miles / 980 meters in length
325 ft / 99 meters in elevation gain

One of the things I love about this hill is the angle steepens from beginning to end. It starts out relatively flat and hits it's steepest point at the end.

On 4/6/08 I ran about 1/4 to 1/3 of the way up at the beginning of the climb and ran all the way down for my best time in 2008.

8:15 up
2:31 down
11:46 Total

Today kicks off my 2009 Liberty Hill Saturday morning workouts.

10:05 up
4:15 down
14:20 total

We'll I didn't feel like puking after hiking all the way to the top and jogging back down. Now that I've established a baseline I can start upping the intensity. Maybe this year I'll be able to run the whole thing round trip.

Gregory L. Johnson
01-18-2009, 09:04 PM
Sunday 01/18/09

8.5 hours sleep
199 in the a.m.

Warm-Up: Hang power clean 10 x 55#

Hang power clean 1-1-1-1-1-1-1 reps

105-110-115-120-125-125-125

Gregory L. Johnson
01-20-2009, 11:38 PM
Tuesday 01/20/09

7 hours sleep
199 lbs. in the a.m.

As Rx'd:
"Mr. Joshua"
Five rounds for time of
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

As Performed:
Five rounds for time of
Row 400 meters
10 Ab Mat sit-ups
150 pound Deadlift, 10 reps

30:43

Gregory L. Johnson
01-27-2009, 11:04 PM
Tuesday 01/27/09 After a week off due to taking a long weekend in Monterey

On 7 hours sleep
201 lbs. in the a.m.

As Rx'd
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

As Performed

Five rounds for time of:
10 AbMat sit-ups
10 AbMat back extensions

13:15

Gregory L. Johnson
01-28-2009, 09:24 PM
Wednesday 01/29/09

On 7 hours sleep
200 lbs. in the a.m.

Warm-up: DROM, Jump Rope, 55 lbs thruster x5

Thruster 1-1-1-1-1-1-1 reps

105-105-110-110-115-115-120

Gregory L. Johnson
01-30-2009, 08:34 PM
Thursday 01/29/09

On 7 hours sleep
201 lbs. in the a.m.

"Elizabeth" as Rx'd
21-15-9 reps of:
Clean 135 pounds
Ring dips

As Performed:

21-5-0 reps of:
Clean 55
Incline Push-ups
11:40

How embarassing! I thought I scaled this down to something I could perform. I even tried to moderate my pace. I was about ready to puke after the first round of 21. I rested and tried to do the second round but was only able to do 5 reps without succumbing to Pukie. Next time it's going to have to be performed with a 20 lbs. medicine ball.

Gregory L. Johnson
01-31-2009, 11:28 AM
Saturday 1/31/09

On 7.5 hour sleep

"Liberty Hill" Tabata Intervals

Run 20 seconds Walk/Rest 10 seconds to the top of the hill

10:20 Walked the first interval. After 8 minutes of Tabatas I walked to the top.

Walk/Jog down

5:10 After those intervals I just wanted to rest so I took it easy on the downhill.

Gregory L. Johnson
02-01-2009, 11:44 PM
Sunday 2/1/09

On 8 hours sleep
200 lbs. in the a.m.

I finally set-up a pull-up bar. Since they are one of my biggest weaknesses and don't get worked on very often I have to settle for a max effort workout.

Pull-ups 1-1-1-1-1-1-1 reps

Gregory L. Johnson
02-03-2009, 10:34 PM
Tuesday 02/03/09

On 6.5 hours sleep
201 lbs. in the a.m.

Warm-up: Row 3 minutes , 55x5 back squat

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

150-155-160-165-170

Gregory L. Johnson
02-04-2009, 09:20 PM
Wednesday 02/04/09

199 lbs. in the a.m.
On 7.5 hours sleep

Warm-up:
Light Kettlebell swings and jumping rope.

As Rx'd:
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

As Performed
3 rounds:
1 pood dumbell swings, 15 reps
15 Abmat Sit-ups
15 Abmat Extensions
15 Abmat Knees to Elbows

16:42

I intended to do 5 rounds but stomach muscle failure prevented completion of all rounds and slowed down the third round significantly

Gregory L. Johnson
02-05-2009, 11:27 PM
Thursday 2/5/09

201 in the a.m.
On 7.5 hours sleep

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

75-80-85-90-95
80-85-90-95-100
85-90-95-100-105

Gregory L. Johnson
02-08-2009, 10:19 PM
Liberty Hill was canceled due to rain yesterday.

Sunday 2/08/09

198.5 in the a.m.
On 8 hours sleep

As Rx'd:
Complete as many rounds in 20 minutes as you can of
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

As Performed:
Complete as many rounds in 20 minutes as you can of
Row 250 meters
Sumo deadlift highpull 25 pounds, 21 reps
Pendlay rows, 55 pounds, 15 reps

4 rounds

Gregory L. Johnson
02-11-2009, 07:31 PM
Tuesday 2/11/09

197.5 lbs. in the a.m.
On 7 hours sleep

Deadlift 1-1-1-1-1-1-1 reps

145-215-265-275-280(fail)-270(fail)-250(x2)

Gregory L. Johnson
02-12-2009, 11:54 PM
Thursday 2/12/09

197.5 in the a.m.
On 7.5 hours sleep

For time as Rx'd:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders


For time as performed:
45 Double-unders
20 pound medicine ball Squat cleans, 45 reps
45 Incline Push-ups
45 Double-unders

23:18

Gregory L. Johnson
02-14-2009, 10:34 PM
Saturday 2/14/09

I'm saving Liberty Hill for tomorrow due to some scheduling conflicts. I'm also still a little sore from Thursday's workout. The double-under's blasted my calves. Instead, I manage to do some pull-ups and chin-ups tonight.

20 in 20 minutes

I tried to work on my kipping pull-ups...I'm not there yet...

Gregory L. Johnson
02-15-2009, 11:14 AM
Sunday 2/15/09

On 8 hours sleep

"Liberty Hill"

46 lbs. Sandbag Carry

14:00 minutes up
1:30 rest
8:00 minutes down

23:30

Gregory L. Johnson
02-17-2009, 10:48 PM
Tuesday 02/17/09

198.5 lbs. in the a.m.
On 7 hours sleep

Squat clean 1-1-1-1-1-1-1 reps

105-110-115-120-125-135-140(failure)

Gregory L. Johnson
02-18-2009, 07:09 PM
Wednesday 02/18/09

199 lbs. in the a.m.
On 7 hours sleep

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

As performed with chair assisted pull-ups:

7 minutes

Gregory L. Johnson
02-20-2009, 09:08 AM
Thursday 2/19/2009

197 lbs. in the a.m.
On 7 hours sleep

For time as Rx'd:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

For time as Performed:
Row 400 meters
30 Push-ups
Row 400 meters
30 Push Press 55#
Row 400 meters

21:04

Gregory L. Johnson
02-21-2009, 10:26 PM
Saturday 02/21/09

I'm spending the weekend in Monterey without much equipment or time to workout.
On 6 hours sleep

For time: 150 squats

10:04

Sleep wasn't much of a factor as much as my legs getting too pumped.

Gregory L. Johnson
02-24-2009, 08:11 PM
Tuesday 2/24/09

198.5 lbs. in the a.m.
On 8 hours sleep

Pull-ups
3-3-3-3-3

Using a heavy Woody band I did 15 more reps to failure.

I've been barely able to walk for the last couple of days. Who would have thought that 150 air squats would have destroyed my legs they way they did. As a result I passed on doing a CF WOD and focused on developing my pull-ups.

Gregory L. Johnson
02-25-2009, 10:59 PM
Wednesday 2/25/09

198 lbs. in the a.m.
On 8 hours sleep

Push Jerk 1-1-1-1-1-1-1 reps

105-115-125-130-135-140-145

Gregory L. Johnson
02-26-2009, 10:48 PM
Thursday 2/26/09

198 lbs. in the a.m.
On 7.5 hours sleep

As Rx'd:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

As Performed:
Walking lunge 100 ft.
21 Pull-ups with a heavy Woody band
21 Sit-ups
Walking lunge 100 ft.
12 Pull-ups with a heavy Woody band
12 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups with a heavy Woody band
6 Sit-ups

12:09

Gregory L. Johnson
03-01-2009, 12:13 AM
Saturday 02/28/09

198 lbs. in the a.m.
On 7.5 hours sleep

I was on my way to do Liberty Hill after getting a smog check when my wife calls and tells me I have to go pick something up. Oh well I can still do it tomorrow. Tonight I did

pull-ups 5x5

I finally got my kip! Originally I was thinking I would do 3x5 strict pull-ups. The first five were a struggle. I thought I was going to have to use a light band. When I went for the second set using a chin-up grip I was determined to power through the five reps. In trying to generate that power the kip kicked in.

Gregory L. Johnson
03-03-2009, 11:19 PM
Tuesday 3/03/09

So much for doing "Liberty Hill" on Sunday...to many "honey dos".

198 lbs. in the a.m.
On 7.5 hour sleep ( but I got up at 6 instead of 7:30 a.m.)

"Helen"

Three rounds for time as Rx'd:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Three rounds for time as performed:
Row 400 meters
35 pound dumbell X 21 swings
12 Push-ups

18:19

Gregory L. Johnson
03-06-2009, 04:35 PM
Friday 3/06/09

Spending the day at home yesterday and today monitoring the bathroom remodel.

On 7 hours sleep:

Deadlift 1-1-1-1-1-1-1 reps

145-215-265-270-275-280-n/a

I beat my previous effort and didn't feel like I could pull 285 so I skipped the last rep.

Gregory L. Johnson
03-08-2009, 05:26 PM
Saturday 3/07/09

196 lbs. in the a.m.
On 8 hours sleep

Functional Workout

Unload tile from car and stack inside the house.

30 minutes

Gregory L. Johnson
03-09-2009, 09:12 PM
Sunday 3/08/09

197 lbs. in the a.m.
On 7.5 hours sleep

Odd object lifting:

One 107 lbs toilet lifted from the ground into the back of my car.:)

Gregory L. Johnson
03-25-2009, 09:41 PM
Wednesday 03/25/09

Took two weeks off due to the flu and dealing with a bathroom remodel.

193 in the a.m.
On 6 hours sleep

Four rounds, each for time of:
800 meter row

3:43 (128 watts)
3:44 (128 watts)
3:43 (129 watts)
3:49 (119 watts)

I did not feel like I had much energy tonight. I think it's a combination of lack of sleep, and coming off of two weeks of rest in which I was sick.

I've been moving towards a zone favorable diet over the last three months and my tweaking of the diet without weighing an measuring is finally paying off having lost 5 lbs. over the last month. A pound a week is all I ask!

Gregory L. Johnson
03-26-2009, 09:06 PM
Thursday 03/26/09

193 lbs. in the a.m.
On 7 hours sleep

For time:
50 Wallball shots, 20 pound ball

4:51

Gregory L. Johnson
03-29-2009, 07:50 PM
Sunday 3/29/09

194 in the a.m.
On 8 hours sleep

As Rx'd
10 rounds for time of:
10 Pull-ups
10 Ring dips

As performed:
6 rounds for time of:
5 Pull-ups with heavy Iron Woody band
5 Push-ups

6:04

At 6 rounds I hit muscle failure on the push-ups and came close to muscle failure on the pull-ups with the band thus ending the metcon

Gregory L. Johnson
03-31-2009, 11:25 PM
Tuesday 3/31/09

193 lbs. in the a.m.
On 7 hours sleep

Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

As performed:
Row 400 meters
Max rep Pull-ups

5-5-5-4-2

Gregory L. Johnson
04-01-2009, 09:03 PM
Wednesday 04/01/09

193 lbs. in the a.m.
On 6 hours sleep

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

As performed:
15 Abmat sit-ups
10 Abmat back extensions

5:58

Gregory L. Johnson
04-06-2009, 12:07 AM
Sunday 04/05/09

193 lbs. in the a.m.
On 8 hours sleep

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

As performed:

Five rounds for time of:
400 meter row
45 pound Overhead squat, 15 reps

25:13

Gregory L. Johnson
04-06-2009, 10:17 PM
Monday 04/06/09

193 lbs. in the a.m.
On 7 hours sleep

Hang power clean and jerk 1-1-1-1-1-1-1 reps

105-110-115-120-125-120-110

Gregory L. Johnson
04-11-2009, 08:30 PM
Saturday 04/11/09

On 8 hours sleep

Crossfit Total

Back squat, 205
Shoulder Press, 110
Deadlift, 265

580

Gregory L. Johnson
04-12-2009, 10:10 PM
Sunday 04/12/09

194.5 lbs in the a.m.
On 9 hours sleep

As Rx'd
30 Muscle-ups for time

As Performed
30 Pull-ups for time

10:55

Gregory L. Johnson
04-14-2009, 11:17 PM
Tuesday 04/14/09

194 lbs. in the a.m.
On 6 hours sleep

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

As performed
Five rounds for time of:
55 pound Deadlift, 12 reps
55 pound Hang power clean, 9 reps
55 pound Push jerk, 6 reps

13:29

Gregory L. Johnson
04-15-2009, 09:55 PM
Wednesday 04/15/09

194 lbs. in the a.m.
On 7 hours sleep

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

As performed

Three rounds for time:
Row 400 meters
35 lbs. dumbell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups with a heavy Woody Band

17:40

Gregory L. Johnson
04-18-2009, 09:15 PM
Thursday 04/17/2009

193 lbs. in the a.m.
On 7.5 hours sleep


"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

As performed

5 rounds for time:
18 inch Box Jump, 6 reps
105 pound Push Press, 4 reps
6 Pull-ups

13:24

Gregory L. Johnson
04-21-2009, 08:04 PM
Tuesday 4/21/09

I spent a long weekend in Monterey and didn't get any workouts in.

195 lbs. in the a.m.
On 7.5 hours sleep

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

As performed

30 Pull-ups with a heavy Woody band
30 Push-ups
30 Sit-ups
30 Squats

14:38

Gregory L. Johnson
04-22-2009, 07:58 PM
Wednesday 4/22/09

194 lbs. in the a.m.
On 7.5 hours sleep

Back Squat 3-3-3-3-3 reps

165-170-175-155-150

Gregory L. Johnson
04-25-2009, 12:50 PM
Saturday 4/25/09

I felt beat-up from Angie and the squats and felt the need to recuperate for two days.

On 8 hours sleep

"Liberty Hill"

Running and walking

9:40 up
3:22 down
13:02

Gregory L. Johnson
04-27-2009, 10:19 PM
Monday 4/27/09

195 lbs. in the a.m.
On 6.5 hours sleep

Deadlift 1-1-1-1-1-1-1 reps

145-215-235-245-265-275-285

Gregory L. Johnson
04-28-2009, 10:41 PM
Tuesday 4/28/09

195 lbs. in the a.m.
On 7.5 hours sleep

Shoulder Press 1-1-1-1-1-1-1 reps

75-85-95-105-110-100-95

Gregory L. Johnson
04-30-2009, 09:59 PM
Thursday 4/30/09

192.5 in the a.m.
On 7.5 hours sleep

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips


As performed

21-9-3 reps of:
Clean 55 pounds
Incline Push-Ups

12:55

Compare to 01/29

Gregory L. Johnson
05-01-2009, 09:36 PM
Friday 5/01/09

193.5 in the a.m.
On 6 hours sleep

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull-ups: 16
Push-ups: 30
Sit-ups: 40
Squats: 64

150

Gregory L. Johnson
05-04-2009, 10:08 PM
Sunday 05/03/09

On 8 hours sleep

Front squat 3-3-3-3-3 reps

125-130-135-140-145

Gregory L. Johnson
05-05-2009, 08:02 PM
Tuesday 5/05/09

196 lbs. in the a.m.
On 6 hours sleep

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

As performed
3 Kipping Pull-up x 10

9:58

Gregory L. Johnson
05-07-2009, 10:24 PM
Thursday 5/07/09

193 lbs. in the a.m.
On 7.5 hours sleep


Push Jerk 1-1-1-1-1-1-1 reps

125-130-135-140-150(PR)

Gregory L. Johnson
05-09-2009, 08:55 PM
Saturday 05/09/2009

On 9 hours sleep

"Grace"

135 pound Clean and Jerk, 30 reps

As performed

65 pound Clean and Jerk, 30 reps

9:31

Gregory L. Johnson
05-10-2009, 10:32 PM
Sunday 5/10/09

On 8 hours sleep

"Greasing the Groove"

Strict Pull-ups 3X5

Gregory L. Johnson
05-11-2009, 10:17 PM
Monday 05/11/09

195 lbs. in the a.m.
On 7 hours sleep

Four rounds, each for time of:
800 meter row

3:30/156 watts
3:24/168 watts
3:41/143 watts
3:23/172 watts

Gregory L. Johnson
05-13-2009, 10:25 PM
Wednesday 5/13/09

195 lbs. in the a.m.
On 6.5 hours sleep

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

145-150-155-160-165

Gregory L. Johnson
05-15-2009, 10:46 PM
Friday 05/15/09

On 8 hours sleep

Power clean 1-1-1-1-1-1-1 reps

105-110-115-120-125-135-145(PR)

Gregory L. Johnson
05-19-2009, 06:42 PM
Saturday 5/16/09

Functional Work:

Emptied three rooms so our contractor could replace the carpet and install laminated wood flooring.

Gregory L. Johnson
05-19-2009, 06:45 PM
Sunday 5/17/09

It's Summer in Woodland Hills! May has warmed up and so has my pool.

Swim 400 meters Breast Stroke for time:

6:00

Gregory L. Johnson
05-19-2009, 06:50 PM
Monday 5/18/09

Swim 400 meters Freestyle for time:

4:50

Gregory L. Johnson
05-20-2009, 09:00 PM
Wednesday 05/20/09

On 8 hours sleep

150 Squats for time:

9:10

Gregory L. Johnson
05-21-2009, 11:06 PM
Thursday 5/21/09

195 lbs. in the a.m.
On 7 hours sleep

"Twins" Part I

Two rounds for time of:
750 meter Row
20 Handstand Push-ups

As performed
750 meter row
20 Handstand Push-ups using pike position and my 18" Pylo Box.

15:20

Gregory L. Johnson
05-22-2009, 10:57 PM
Friday 05/22/09

195 lbs. in the a.m.
On 7.5 hours sleep

"Twins" Part II

Two rounds for time of:
115 pound Thruster, 20 reps
20 L-Pull-ups

As Performed
55 pound Thruster, 20 reps
20 (Heavy) band assisted L-Pull-ups

14:20

Gregory L. Johnson
05-28-2009, 09:36 PM
Sunday 5/24/09

One Tank Dive in Monterey.

Generally the conditions were bad. It was a cold day and there was a heavy swell in Carme Bay so we drove around the Peninsula coming full circle back to San Carlos Beach inside Monterey Bay where the visibility sucked. Still, it was good to get back in the water after 8 months.

Gregory L. Johnson
05-28-2009, 09:44 PM
Thursday 05/29/09

195 lbs. in the a.m.
On 6.5 hours sleep
and a 14.5 hour overnight fast


Thruster 1-1-1-1-1-1-1 reps

115-105-110-115-120-125(PR)

Finished @ 9:20 p.m.

Gregory L. Johnson
05-29-2009, 09:49 PM
Friday 05/29/09

195 lbs. in the a.m.
On 6.5 hours sleep
and an 10.5 hour overnight fast

30 Muscle-ups for time

As performed:

50 Pull-ups for time

14:30

Finished workout at 9:30 p.m.

Gregory L. Johnson
05-30-2009, 12:14 PM
Sunday 5/31/09

194 lbs. in the a.m.
On 7.5 hours sleep
and during a 13 hour fast

Calabasas Peak: 4 miles round trip 1000 feet elevation gain/loss.

http://www.summitpost.org/mountain/rock/193503/calabasas-peak.html

38 min. walking to the top
27 min. jogging back to the car

65 minutes

Finished the hike at 11:15 a.m. It was a nice overcast morning which kept things cool. I had about about 5 minutes compared to May of last year.

Gregory L. Johnson
06-09-2009, 09:35 PM
Saturday 6/6/09

Malibu Creek State Park circumnavigation hike.

http://www.summitpost.org/area/range/403051/malibu-creek-state-park.html

15 miles round trip

5 hours 40 minutes

Finished at 11:40 a.m.

Gregory L. Johnson
06-10-2009, 09:32 PM
Tuesday 06/09/09

195 lbs. in the a.m.
On 7.5 hours sleep
and a 13 hour overnight fast

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

6 Rounds

Finished at 9:30 p.m.

Gregory L. Johnson
06-10-2009, 09:36 PM
Wednesday 06/10/09

194 lbs. in the a.m.
On 7.5 hours sleep
and 12 hour overnight fast

Back Squat 1-1-1-1-1-1-1 reps

115-145-195-205-210-215-220

Finished at 9:00 p.m.

Gregory L. Johnson
06-12-2009, 07:19 PM
Thursday 6/11/09

194 lbs. in the a.m.
On 7 hours sleep
and a 12 hour overnight fast

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

As performed:
55-pound Hang clean, 12 reps
12 Ring dips with a Green Woody Band
12 Sit-ups

6 Rounds

Finished at 8:30 p.m.

Chris Salvato
06-12-2009, 09:26 PM
Hey-o...just wondering -- what are your goals?

Gregory L. Johnson
06-13-2009, 11:27 AM
Hey-o...just wondering -- what are your goals?

Good question:

1) To grow old gracefully (just as Coach Glassman eloquently describes in his 3rd dimension of fitness) and to continue diving and climbing for the next 20+ years.

2) Perform Crossfit workouts as prescribed.

3) Become technically proficient in the Olympic Lifts.

4) Climb Silver Peak in two weeks and maybe a few more in August.

5) Dive whenever I'm in Monterey and the conditions allow.

6) Swim more when my pool heats up (this has been a cold June for So Cal)

7) Get back in the climbing gym once a week.

Unfortunately my goals get compromised by other career and life goals. Primarily, I don't get out and climb mountains or dive as much as I would like. Working out at home, whether I'm doing crossfit, Olympic lifting or swimming in my pool, have made this fact much more tolerable.

The bottom line is I'm trying to stay fit and have fun.

Greg

Gregory L. Johnson
06-14-2009, 10:10 PM
Sunday 6/14/09

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

As performed:
50 Squats
10 band assisted ring dips (light blue woody band)
75 pound Hang power cleans, 10 reps

16:29

Finished at 9:45 p.m.

Gregory L. Johnson
06-15-2009, 08:55 PM
Monday 06/15/09

On 6.5 hours sleep

Run 5 K

As performed:

Row 5K

24:44/107 watts

Finished at 8:30 p.m.

Gregory L. Johnson
06-17-2009, 09:12 PM
Wednesday 06/17/09

194 lbs. in the a.m.
On 7.5 hours sleep

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

55-65-75-80-85-90-95-97.5-100-NL

Finished at 6:30 p.m.

Gregory L. Johnson
06-19-2009, 07:34 AM
Thursday 06/18/09

194 lbs. in the a.m.
On 7.5 hours sleep

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

As performed

21 Pull-ups
21 Wall-ball shots
15 Pull-ups
15 Wall-ball shots
9 Pull-ups
9 Wall-ball shots

14:52

Finished at 9:30 p.m.

Gregory L. Johnson
06-19-2009, 06:14 PM
Friday 6/19/09

194 lbs. in the a.m.
On 7 hours sleep

Ring Dips 1-1-1-1-1-1-1-1-1-1

Ring dips are a weakness I need to work on. I focused on pull-ups over the last 6 months and made significance. Now I need to work on dips. Maybe I can get a muscle-up by year-end.

Finished at 6 p.m.

Gregory L. Johnson
06-22-2009, 10:44 PM
Monday 6/22/09

On 7.5 hours sleep

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

As performed:
Row 400 meters
35 lbs dumbbell X 21 swings
12 Handstand push-ups with feet on a 18" plyo box

16:21

Finished at 9:30 p.m.

Gregory L. Johnson
07-04-2009, 10:20 AM
Saturday and Sunday 06/27 - 06/28/09


Silver Peak:

Friday night I drove up to Lake Edison

http://tiny.cc/Edison521

On Saturday morning I met my other 7 climbing companions, hit the trail at 7 a.m., hiked up to Devils Bathtub,

http://tiny.cc/DevilsBathtub

made camp, and continued onward towards Silver Peak. At about 2:30 we figured out we weren't going to make the peak so we turned around

http://tiny.cc/turnaround

and headed back to our camp at Devil's Bathtub. On Sunday we hiked out and drove home.

I've posted pictures over on Facebook

http://tiny.cc/SilverPix

Gregory L. Johnson
07-04-2009, 10:23 AM
Friday 7/3/09

193 lbs. in the a.m.
On 6 hours sleep

"Randy"

75 pound Power snatch, 75 reps for time.

as performed

55 pound Power snatch, 55 reps for time.

13:41

Finished at 8:30 p.m.

Gregory L. Johnson
07-05-2009, 11:05 PM
Sunday 7/05/09

195 lbs. in the a.m.
On 9 hours sleep

Swim 500 meters breaststroke

15:03

Finished at 10 p.m.

Gregory L. Johnson
07-07-2009, 10:07 PM
Tuesday 7/07/09

195 lbs. in the a.m.
On 7.5 hours sleep

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

As performed

12-9-6-3 rep rounds of:
105 pound Front squat
Abmat Sit-up

9:34

Finished at 10 p.m.

Gregory L. Johnson
07-13-2009, 10:37 PM
Saturday 7/11/09

193 lbs. in the a.m.
On 8 hours sleep

Four rounds for time of:
Run 400 meters
50 Squats

As performed

Three rounds for time:
Swim 200 meters freestyle
25 squats

11:56

Finished at 10 p.m.

Gregory L. Johnson
07-13-2009, 11:17 PM
Monday 7/13/09

192 lbs. in the a.m.
On 6 hours sleep

Swim 800 meters breaststroke

27:38

Finish at 11 p.m.

Gregory L. Johnson
07-15-2009, 10:47 PM
Wednesday 7/15/09

193 lbs. in the a.m.
On 7 hours sleep

200 meters Butterfly stroke

9:49

Who needs kipping pull-ups! Finished at 10:40 p.m.

Gregory L. Johnson
07-16-2009, 09:21 PM
Thursday 07/16/09

193 lbs. in the a.m.
On 7.5 hours sleep

Hang power clean 1-1-1-1-1-1-1 reps

105-110-115-120-125-127.5-130

Finished at 9:15 p.m.

Gregory L. Johnson
07-18-2009, 12:30 PM
Friday 07/17/09

194 in the a.m.
On 6.5 hours sleep

30 Muscle-ups for time

As performed

30 Ring dips for time

Using a light (blue) Woody Band

4:36

Finished at 8 p.m.

Gregory L. Johnson
07-21-2009, 10:17 PM
Sunday 07/19/09

194 lbs. in the a.m.
On 8.5 hours sleep

Swim 800 meters breaststroke

25:06

Finished at 11:30 p.m.

Gregory L. Johnson
07-21-2009, 10:56 PM
Tuesday 07/21/09

194 lbs. in the a.m.
On 7.5 hours sleep

Swim 400 meters freestyle

9:27

Finished at 10:45 p.m.

Gregory L. Johnson
07-22-2009, 09:18 PM
Wednesday 07/22/09

193 lbs. in the a.m.
On 6.5 hours sleep

Deadlift 1-1-1-1-1-1-1 reps

125-195-265-270-275(NL)-225(2x)

Finished at 9 p.m.

Gregory L. Johnson
07-28-2009, 10:55 PM
Sunday 07/26/09

On 5 hours sleep

Wharf to Wharf 2009

I was a spectator at this 6 mile run from the wharf in Santa Cruz to the Wharf in Capitola. I walked and took pictures of this annual event.

Approximately 2 hours

Finished at 10 a.m.

Gregory L. Johnson
07-28-2009, 10:58 PM
Tuesday 07/28/09

193 lbs. in the a.m.
On 7.5 hours sleep

Swim 200 meters butterfly

10:42

Finished at 10:30 p.m.

Gregory L. Johnson
08-01-2009, 09:58 PM
Saturday 08/01/09

On 8 hours sleep

Back Squat 1-1-1-1-1-1-1 reps

105-145-195-200-205-210-215

Finished at 7:30 p.m/

Gregory L. Johnson
08-04-2009, 08:45 PM
Sunday 08/02/09


Swim 800 meters breaststroke

25:29

Finished at 11:00 p.m.

Gregory L. Johnson
08-09-2009, 08:24 PM
Friday 8/7/09

On 7.5 hours sleep
194 lbs. in the a.m.


For Time:
21-15-9
Pull-ups
Hanging leg-lifts

19:26

Gregory L. Johnson
08-09-2009, 08:56 PM
Saturday 08/08/09

On 8 hours sleep

Deadlift 5-5-5-5-5 reps

105-145-195-205-215-225

Gregory L. Johnson
08-13-2009, 08:40 PM
Tuesday 8/11/09

184 lbs. in the a.m.
On 6 hours sleep

Four rounds, each for time of:
800 meter run

As performed
Four rounds, each for time of
800 meter row

3:32
3:29
3:40
3:25

Finished at 9:30 p.m. Why was my last time the fastest? Because I learned something. I brought my bought as far forward as I could at the beginning of each strock which allowed me to generate more power each stroke

Gregory L. Johnson
08-13-2009, 08:45 PM
Thursday 8/13/09

185 lbs. in the a.m.
On 7.5 hours sleep

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

7:12 Had to finish that last rep (28 total).

Finished at 8:15

Gregory L. Johnson
08-14-2009, 10:05 PM
Friday 08/14/09

196 lbs. in the a.m.
On 7 hours sleep

Front squat 1-1-1-1-1-1-1 reps

105-125-145-150-155-160-165

Finished 9:15 p.m.

Gregory L. Johnson
08-23-2009, 10:00 PM
Thursday 08/21/09


Push Press 1-1-1-1-1-1-1 reps

As performed:

Dumbell Push-Press

60 lbs. x5
70 lbs. x5
80 lbs. x5
90 lbs. x3
100 lbs. x 1

While on vacation I managed to squeeze one workout in while at the Courtyard Marriot in Wilmington Delaware. Finished at 12:30 p.m.

Gregory L. Johnson
08-23-2009, 10:03 PM
Sunday 08/23/09

On 8 hours sleep.

Hang power clean 1-1-1-1-1-1-1 reps

105-110-115-120-125-130-135

Finished at 9:45 p.m.

Gregory L. Johnson
08-29-2009, 07:40 PM
Wednesday 8/26/09

195 lbs. in the a.m.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

As performed
5 Rounds:
5 Pull-ups
5 Push-ups
10 Squats

10:22

Finished at 9:30 p.m.

Gregory L. Johnson
08-29-2009, 07:43 PM
Saturday 8/29/09

On 8 hours sleep

Overhead Squat 3-3-3-3-3 reps

85-90-95-100(2x)-105(fail)

Finished at 7:30 p.m.

Gregory L. Johnson
09-15-2009, 09:28 PM
Wednesday 09/02/09

Swim 400 meter breastroke

11:20

Gregory L. Johnson
09-15-2009, 09:32 PM
Tuesday 09/15/09

195 lbs. in the a.m.
On 7.5 hours sleep

Row 2K

9:36

Finished at 9:15 p.m.

Gregory L. Johnson
09-29-2009, 10:16 PM
Tuesday 09/22/09

I'm spending the week in Denver and trying to make the most of the hotel gym

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

As performed:

Dumbbell Shoulder press 1-1-1-1-1 reps
Dumbbell Push press 3-3-3-3-3 reps
Dumbbell Push Jerk 5-5-5-5-5 reps

60-70-80-90-100(failure)
50-60-70-80-90
50-60-70-80(3x)-90(2x)

Finished at 6 p.m.

Gregory L. Johnson
09-29-2009, 10:20 PM
Wednesday 09/23/09

In the hotel gym

Back Squat 1-1-1-1-1-1-1 reps

As performed:

Smith Machine Back Squat 1-1-1-1-1-1-1 reps

160-170-180-190-195-200-205

Finished at 6 p.m.

Gregory L. Johnson
09-29-2009, 10:23 PM
Thursday 09/24/09

In the hotel Gym

Smith Machine Bench Press 3-3-3-3-3-reps

50-70-90-110-120

Finished at 5:30 p.m.

Gregory L. Johnson
09-29-2009, 10:29 PM
Tuesday 9/29/09

196 lbs. in the a.m.
On 7 hours sleep

Snatch 1-1-1-1-1-1-1 reps

65-70-75-80-85-90-95

Finished at 9:30

Gregory L. Johnson
10-01-2009, 09:02 PM
Thursday 10/01/09

195 lbs. in the a.m.
On 7.5 hours sleep

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

As performed:
Row 400 meters
1 pood dumbbell x 12 swings
6 pull-ups

13:56

Finished at 8:30 p.m.

Gregory L. Johnson
10-04-2009, 09:19 PM
Sunday 10/04/09

196 lbs. in the a.m.
On 6 hours sleep

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

As performed:

Hanging power cleans 55 pound
21-18-15-12-9-6
Sit-ups
14-12-10-8-6-4-2
Good Mornings
21-18-15-12-9-6

14:55

Finished at 9 p.m.

Gregory L. Johnson
10-06-2009, 09:45 PM
Monday 10/06/09

196 in the a.m.
On 7.5 hours sleep

100 Ring Dips with a medium Woody Band

13:58

Finished at 9 p.m.

Gregory L. Johnson
10-07-2009, 11:57 PM
Wednesday 10/7/09

On 7 hours sleep

Thruster 1-1-1-1-1-1-1 reps

55-65-75-85-95-105-110

Finished at 9:30 p.m.

Gregory L. Johnson
10-22-2009, 08:24 PM
Thursday 10/15/09

Row 5k

24:32

Gregory L. Johnson
10-22-2009, 08:28 PM
Wednesday 10/21/09

197 lbs. in the a.m.
On 7.5 hours

Four rounds for time of:
Squat 25 reps
Sit-ups, 15 reps

9:30

Gregory L. Johnson
12-15-2009, 09:08 PM
Sunday 12/13/09

After a layoff due to studying for the CFP exam and my father passing away it's time to return to my garage gym.

Row 2K

9:19/128w

Gregory L. Johnson
12-15-2009, 09:10 PM
Tuesday 12/15/09

Back Squat 3-3-3-3-3 reps

105-115-125-135-145

Finished at 9 p.m.

Gregory L. Johnson
12-16-2009, 09:08 PM
Wednesday 12/16/09

200 lbs. in the a.m.
7.5 hours sleep

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

As performed:

For time:

15 OH Press 45 lbs
3 Pull-ups
12 OH Press 45 lbs
3 Pull-ups
9 OH Press 45 lbs
3 Pull-ups
6 OH Press 45 lbs
3 Pull-ups
3 OH Press 45 lbs
3 Pull-ups
pull-ups are kipping.

8:25

Finished at 9 p.m.

Gregory L. Johnson
01-09-2010, 06:24 PM
Thursday 12/17/09

Squat Cleans

55-75-95-105-115-125-130

Gregory L. Johnson
01-09-2010, 06:26 PM
Tuesday 12/29/09

Snatch

65-75-85-90-95-100-90

Gregory L. Johnson
01-09-2010, 06:27 PM
Wednesday 12/30/09

Row 5K

24:55

Gregory L. Johnson
01-09-2010, 06:30 PM
Saturday 01/02/09

Happy New Year!

Took the Christmas present out for a spin.

Mountain Biking

8 miles
900 ft elevation gain/loss
1 hour 40 minutes

Santa Monica Mountains. Trail was at the end of Reseda. We rode up to the Nike missile site and back

Gregory L. Johnson
01-09-2010, 06:33 PM
Friday 01/08/09

Registered for the Big Sur International Marathon (10 miler) on Sunday April 25.

Need some motivation to work out after slacking off for the last few months which will help me get in shape for some summer climbing.

Gregory L. Johnson
01-09-2010, 06:40 PM
Saturday 01/09/09

Mountain Biking

10 miles
1400 ft elevation gain/loss
2 hrs 20 min.

Second ride and I still feel like puking on the uphill. I'm getting addicted to the downhill especially doing some of the more technical stuff

Rode in Cheseboro starting in Oak Park near JS's house

Gregory L. Johnson
01-26-2010, 09:50 PM
Saturday 01/23/09

Mountain Biking

7.2 miles
1250 ft elevation gain/loss
2 hrs 31 min.

Third ride and I continue to feel like puking on the uphill. This was the most technical ride yet adding in switchbacks, more singletrack, and some mud to boot after a week of ran. Thankfully, the trail was granite based and not clay so it wasn't to that muddy but muddy enough to fill the lugs..

Rode in the Santa Monica Mountains from Moorpark Road.

Gregory L. Johnson
01-26-2010, 09:54 PM
Tuesday 01/26/10

199 in the a.m.
On 7.5 hours sleep


Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

As performed:
Five Rounds
Row 500 meters
45 pound thruster, 7 reps

17:44

Finished at 9 p.m.

Gregory L. Johnson
01-31-2010, 08:18 PM
Thursday 1/21/10

Muscle Snatch + Overhead Squat

1-1-1-1-1-1-1

65-75-85-90-95-100-105

Gregory L. Johnson
02-03-2010, 09:09 PM
Saturday 01/30/09

Mountain Biking

13.5 miles
1800 ft elevation gain/loss
2:55

De Anza Park to Malibu Park to the first leg of Bulldog roadway.

Longest ride yet. Tried out the clipless pedal system and had one fall while trying to stop an walk the bike through a technical section.

Gregory L. Johnson
02-03-2010, 09:12 PM
Wednesday 2/3/10

198 lbs. in the a.m.
On 7.5 hours sleep

It's been awhile since I've done some pull-ups...

24 kipping pull-ups in 15 minutes

and it shows!

Finished at 9 p.m.

Gregory L. Johnson
02-04-2010, 10:02 PM
Thursday 2/04/10

198 lbs. in the a.m.
On 7.5 hours sleep

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

As Performed
Row 400 meters
10 Box jump, 20 inch box
7 Thrusters, 65 pounds

20:33

Finished at 10 p.m.

Gregory L. Johnson
02-07-2010, 09:04 PM
Sunday 2/7/10


Deadlift 5-5-5-5-5-5-5 reps

105-125-145-165-175-180-185

Finished at 8:45

Gregory L. Johnson
02-10-2010, 10:03 PM
Tuesday 2/9/10

198 lbs. in the a.m.
On 7.5 hours sleep

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

145-150-155-160-165-170-165-160-150-145

Finished at 9:30 p.m.

Gregory L. Johnson
02-10-2010, 10:07 PM
Wednesday 2/10/09

198 lbs. in the a.m.
On 7 hours sleep

Attempted to do intervals of Roman Chair Sit-ups and Back Extensions. After 10 Roman chair sit-ups I couldn't do any more so I modified the work-out and did the following.

10-8-6-4-2
Sit-ups
Back Extensions

4:57

Finished at 9 p.m.

Gregory L. Johnson
02-23-2010, 09:44 PM
Thursday 2/11/10

4 rounds
Run 400 meters
Squat 15 reps

16:43

Run was on the treadmill 5.0/4.8/4.6/4.4 mph

Gregory L. Johnson
02-23-2010, 09:50 PM
Saturday 2/20/10

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

As performed:
1/2 body weight thruster (95 lbs.)
Pull-ups

5/5
4/4
3/3
3/3
3/3

Gregory L. Johnson
02-23-2010, 09:53 PM
Tuesday 2/23/10

196 lbs. in the a.m.
On 7.5 hours sleep

Row 5k

23:18
133 average watts

Finished at 9:30 p.m.

Gregory L. Johnson
02-27-2010, 04:35 PM
Thursday 02/25/09

197 lbs. in the a.m.
On 5.5 hours sleep

Mountain Biking

10.2 miles
1400 ft elevation gain/loss
2 hrs 15 min.


A muddy day. I had to walk some technical downhill because it was too slippery for me. The mud caked tires slowed things down also. I'm still getting used to the cleats-fell twice. Finished at 8:45 a.m.

Rode in Cheseboro starting in Oak Park near JS's house

(Compare to Saturday 01/09/09)

Gregory L. Johnson
02-28-2010, 05:02 PM
Saturday 2/27/10

197 lbs. in the a.m.
On 7.5 hours sleep


Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

85-90-95-100-105
110-115-120-125-130
135-145-155-165-175

Finished at 6:45 p.m.

Gregory L. Johnson
02-28-2010, 05:05 PM
Sunday 2/28/10

198 lbs. in the a.m.
On 6.5 hours sleep

Run 2 miles

23:15 (5.2 mph)

Finished at 4:45

Gregory L. Johnson
03-03-2010, 09:03 PM
Wednesday 3/3/10

196 lbs. in the a.m.
On 7 hours sleep

Shoulder Press 3-3-3-3-3-3-3

45-55-65-70-75-80-85

Finished at 9 p.m.

Gregory L. Johnson
03-07-2010, 06:01 PM
Friday 3/05/10

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

As performed:
21-15-9 reps of:
115 pound Deadlift
65 pound Overhead squat

14:48

Gregory L. Johnson
03-07-2010, 06:07 PM
Sunday 3/7/10

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

As performed:
5 Pull-ups, 5 Push-ups
45 pound Back squat, 5 reps
5 Pull-ups, 5 Push-ups
45 pound Back squat, 10 reps
5 Pull-ups, 5 Push-ups
45 pound Back squat, 15 reps
5 Pull-ups, 5 Push-ups
45 pound Back squat, 10 reps
5 Pull-ups, 5 Push-ups
45 pound Back squat, 5 reps

13:21

Gregory L. Johnson
03-09-2010, 09:50 PM
Tuesday 3/9/10

197 in the a.m.
On 7 hours sleep.

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

As performed:
45 pound barbell shoulder press, 5 reps
45 pound barbell overhead squat, 10 reps
95 pound Pendlay row, 10 reps

15:11

Finished at 9:30 p.m.

Gregory L. Johnson
03-18-2010, 09:58 PM
Thursday 03/11/10

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

As performed:
Three rounds
30 lateral barbell jumps
10 roman chair sit-ups
55 pound barbell squat clean, 20 reps

18:27

Gregory L. Johnson
03-18-2010, 10:02 PM
Saturday 3/13/10

Mountain Biking

15 miles (7 miles fire road, 8 miles single track)
2000 feet elevation gain/loss
3:29

1 fall, 1 endo, 1 skinned knee.

Gregory L. Johnson
03-18-2010, 10:04 PM
Thursday 3/18/10

197 lbs. in the a.m.
On 6.5 hours sleep

Deadlift 1-1-1-1-1-1-1 reps

145-175-215-235-245-250-255

Finished at 9:30 p.m.

Gregory L. Johnson
03-19-2010, 12:09 PM
Friday 3/19/10

"Liberty Hill"

Run/Walk

13:13

9:21 up
2:52 down

Finished at 10:30 a.m.

Gregory L. Johnson
04-11-2010, 09:25 PM
Sunday 4/4/10

Run 2 miles

24 minutes

Gregory L. Johnson
04-11-2010, 09:29 PM
Saturday 4/10/10

Calabasas Peak

4 miles 1000 feet elevation gain

Run/Walk

38:26 up
26:08 down
1:04:34 total(PR)

Gregory L. Johnson
04-13-2010, 10:05 PM
Tuesday 4/13/10

196 lbs. in the a.m.
On 7 hours sleep

Snatch balance 1-1-1-1-1-1-1

45-65-85-105

WTF was I thinking. I've been struggling with lower back problems the last week and was finally pain free until that last lift...

Gregory L. Johnson
04-17-2010, 02:50 PM
Saturday 4/17/10

Run/Hike Malibu Creek State Park (end-to-end and back again via the M.A.S.H. site)

7.63 miles

2:01:00

Finished at 12:30 p.m.

Gregory L. Johnson
04-18-2010, 09:34 PM
Sunday 4/18/10

"Grease the Groove" Strict pull-ups 12x throughout the day

Shoulder Press 5x5

45-55-65-75-85

Finished at 9:15 p.m.

Gregory L. Johnson
04-28-2010, 11:40 PM
Sunday 4/25/10

Big Sur International Marathon
10.6 mile run

2:40:28

Official Tag Time

Gregory L. Johnson
05-05-2010, 09:26 PM
Saturday 5/2/10

Mountain Biking

13.5 miles
1800 ft elevation gain/loss
2:57

Compare to 1/30

De Anza Park to Crags Road and back via Bulldog. Finished at 4 p.m.

Gregory L. Johnson
05-05-2010, 09:30 PM
Wednesday 5/5/10

Row 500m x 4 (rest as needed between intervals)

1:59.6 / 205 watts
1:51.7 / 251 watts
2:00.8 / 199 watts
2:08.2 / 166 watts

Finished at 9 p.m.

Gregory L. Johnson
05-09-2010, 09:03 PM
Friday 05/07/10

Mountain Biking

10.2 miles
1400 ft elevation gain/loss
1 hrs 57 min.


Only walked one hill and only for a short distance. Finished at 8:00 a.m.

Rode in Cheseboro starting in Oak Park near JS's house

(Compare to Saturday 02/25/09)

Gregory L. Johnson
05-09-2010, 09:06 PM
Sunday 5/09/10

"Crossfit Total"

SP 100 lbs.
BS 185 lbs.
DL 225 lbs.

410 lbs.

Gregory L. Johnson
05-16-2010, 11:28 AM
Sunday 5/16/10

"Liberty Hill"

13:29

Compare to 3/19

Gregory L. Johnson
05-17-2010, 09:18 PM
Monday 5/17/10

Snatch balance 1-1-1-1-1-1-1

75-85-95-100(drop)-90-85-80-75

Finished at 9 p.m.

Gregory L. Johnson
05-26-2010, 09:51 PM
Wednesday 5/26/10

150 Kettlebell Swings 15 lbs.

4:25

Finished at 9:30 p.m.

Gregory L. Johnson
05-28-2010, 09:53 PM
Friday 05/28/10

Mountain Biking

10.2 miles
1400 ft elevation gain/loss
1 hrs 56 min.

Finished at 8:10 a.m.

Rode in Cheseboro starting in Oak Park near JS's house

(Compare to Saturday 05/7/10)

Gregory L. Johnson
06-01-2010, 10:02 PM
Sunday 6/01/10

198 lbs. in the a.m.
On 6.5 hours sleep

Shoulder Press 5-5-5-5-5

55-65-75-85-90(3x)

Finished at 9:55

(compare to 4/18)

Gregory L. Johnson
06-03-2010, 11:06 PM
Thursday 06/03/10

197 lbs. in the a.m.
On 7 hours sleep

"Randy"

75 pound Power snatch, 75 reps for time.

As performed:

55 pound Power snatch, 55 reps for time.

14:00

Finished at 9 p.m.

Gregory L. Johnson
06-07-2010, 10:02 PM
Monday 6/7/10

197 lbs. in the a.m.
On 7 hours sleep

Snatch - up to max for day; at least 10-12 reps
55-60-65-70-75-80-85-90(f)-90(f)-90

Snatch pull - 3 x 3
105-125-130

Finished at 9:30

Gregory L. Johnson
06-08-2010, 10:23 PM
Tuesday 6/8/10

198 lbs. in the a.m.
On 6.5 hours sleep

OHS - 5 x 3
45-60-70-80-90

Snatch push press - 5x5
55-60-65-70-75

RDL - 3x5
75-95-110

Finished at 10 p.m.

Gregory L. Johnson
06-09-2010, 11:29 PM
Wednesday 6/9/10

199 lbs. in the a.m.
On 6.5 hours sleep

Clean & jerk - up to max for day; at least 8-10 reps
65-75-80-85-90-95-100-105-110-115(fail)

Clean pull - 3 x 3
115-125-135

Too tired to do the 5x5 back squat. This was day 3 of a 3 day a week plan that was probably intended to have rest days in-between. Finished at 10 p.m.

Gregory L. Johnson
06-11-2010, 07:44 PM
Friday 06/11/10

197 lbs. in the a.m.
On 5.5 hours sleep

Mountain Biking

10.2 miles
1400 ft elevation gain/loss
1 hrs 51 min.

Finished at 8:00 a.m.

Rode in Cheseboro starting in Oak Park near JS's house

(Compare to Saturday 05/28/10)

Gregory L. Johnson
06-15-2010, 12:27 PM
Monday 6/14/10

First visit to the Catalyst Athletics Gym:

2 hours personal training with Kara Yessie working through the progressions for the Snatch, Clean and Jerk.

Finished at 11:30. I definitely got a workout and learned a few things. I'm looking forward to future visits and more PT with Kara.

Gregory L. Johnson
06-17-2010, 10:03 PM
Thursday 6/17/10

197 lbs. in the a.m.
On 7.5 hours sleep

Snatch - up to max for day; at least 10-12 reps
45-55-65-75-85-90-95-100(Power Snatch)

Snatch pull - 3 x 3
115-125-135

Front squat - 5 x 3
115-125-130-135-140

Finished at 9:45 p.m.

Gregory L. Johnson
06-20-2010, 08:18 PM
Saturday 6/21/10

On 9 hours sleep

Snatch balance - 5 x 3
75-85-90-95-100
Push press - 5x5
65-70-75-85-90
RDL - 3x5
105-125-145

While listening to Metallica's Black Album on my iPod.

Finished at 10:15 p.m.

Gregory L. Johnson
06-20-2010, 08:20 PM
Sunday 6/21/10

On 8 hours sleep

Run 1.5 miles

19:35

Gregory L. Johnson
06-21-2010, 10:21 PM
Monday 6/21/10

199 lbs. in the a.m.
On 7 hours sleep

Clean & jerk - up to max for day; at least 8-10 reps
75-80-85-90-95-100-105-110-115-120
Clean pull - 3 x 3
125-135-145
Back squat - 5 x 5
105-125-135-140-145

with Linkin Park's Hybrid Theory on the iPod

Finished at 10 p.m.

Gregory L. Johnson
06-23-2010, 09:04 PM
Wednesday 6/23/2010

199 lbs. in the a.m.
On 7 hours sleep

Mountain Biking

Mullholland Drive to Sullivan Fire Road
11.8 miles
1400 ft. Elevation gain/loss

1:32

All dirt road, non-technical. Kept the gear ratio constant in the mid range approximating a single speed bike. Finished at 8:05 p.m.

Gregory L. Johnson
06-26-2010, 10:02 AM
Friday 6/25/10

199 lbs. in the a.m.
On 7.5 hours sleep

Snatch - up to max for day; at least 10-12 reps
55-65-70-75-85-90-95-100-105 (Power Snatch last 2 reps)
Snatch pull - 3 x 3
125-135-145
Front squat - 5 x 3
125-130-135-140-145

while listening to Nirvana's In Utero on the iPod.

Finished at 10:00 p.m.

Gregory L. Johnson
06-26-2010, 07:45 PM
Saturday 6/26/10

On 9 hours sleep

Run 2.0 miles

25:48

Finished at 7:30 p.m.

Gregory L. Johnson
06-29-2010, 10:23 PM
Tuesday 6/29/10

198 lbs. in the a.m.
On 6.5 hours sleep

OHS - 5 x 3
55-65-75-85-95
Snatch push press - 5x5
60-70-80-90-95
RDL - 3x5
125-145-165

while listening to Rancid's Life Won't Wait on the iPod.

Finished at 10 p.m.

Gregory L. Johnson
06-29-2010, 10:34 PM
I just wanted to make notes of my current programming. In a recent newsletter Greg Everette recommended the following 3-day/week program for a novice.

DAY 1
Snatch - up to max for day; at least 10-12 reps
Snatch pull - 3 x 3
Front squat - 5 x 3

DAY 2
OHS/Snatch balance - 5 x 3
Push press/snatch push press - 5x5
RDL - 3x5

DAY 3
Clean & jerk - up to max for day; at least 8-10 reps
Clean pull - 3 x 3
Back squat - 5 x 5

With something like that, you're working out weights as you go - as a novice, percentages aren't very helpful. For the first week, your weights should feel like a bit of challenge, but well under your max. Then try adding a bit each week. When you can't add anymore, take a week of reduced volume and weight and start again at a higher weight (or move into a different program). On Day 2, alternate overhead squats / snatch balance each week; same for push press and snatch push press.

A simple template like this can be modified in numerous ways to address your individual needs, as well as to increase or decrease volume as necessary.

This template has been working great allowing me to work it in activities like running and mountain biking. It's been working so great I am working out more than twice a week now:) (Probably because I enjoy lifting weights more than metcons.)

Additionally with this program my standard warm-up has become:
3 minutes rowing
10 dislocates with pvc
10 air squats

Gregory L. Johnson
07-01-2010, 10:20 PM
Thursday 7/1/10

198 lbs. in the a.m.
On 6.5 hours sleep

Clean & jerk - up to max for day; at least 8-10 reps
85-90-95-100-105-110-115-120-125-130
Clean pull - 3 x 3
135-145-155
Back squat - 5 x 5
125-135-145-150-155

with Metallica's St. Anger on the iPod

Finished at 10 p.m.

Gregory L. Johnson
07-08-2010, 10:04 PM
Thursday 7/8/10

200 lbs. in the a.m.
On 7.5 hours sleep

Snatch - up to max for day; at least 10-12 reps
70-55-65-75-85-90-95-100-105-110-115 (Power Snatch last 2 reps)
Snatch pull - 3 x 3
130-135-150
Front squat - 5 x 3
125-135-140-145-150

while listening to Smashing Pumpkins Siamese Dream on the iPod.

Finished at 10:00 p.m.

Gregory L. Johnson
07-10-2010, 06:56 PM
Saturday 7/10/10

On 9 hours sleep

Snatch balance - 5 x 3
95-75-85-100-105
Push press - 5x5
75-80-85-90-95
RDL - 3x5
155-160-165

While listening to Velvet Revolver's Contraband Album on my iPod.

Finished at 6:45

Gregory L. Johnson
07-11-2010, 08:25 PM
Sunday 7/11/10

On 8 hours sleep.

Run 2.58 miles

37:26

Finished at 7:40

Gregory L. Johnson
07-14-2010, 06:33 PM
Tuesday 7/13/10

198 lbs. in the a.m.
On 7 hours sleep

Clean & jerk - up to max for day; at least 8-10 reps
90-95-100-105-110-115-120-125-130-135
Clean pull - 3 x 3
145-155-165
Back squat - 5 x 5
135-140-145-150-155

with Kid Rock's History of Rock on the iPod

Finished at 10:30 p.m.

Gregory L. Johnson
07-16-2010, 06:07 PM
Thursday 7/15/10

198.5 lbs. in the a.m.
On 7 hours sleep

Snatch - up to max for day; at least 10-12 reps
65-70-75-80-85-90-95-100-105(fail 3x)-85-80-75
Snatch pull - 3 x 3
145-150-155
Front squat - 5 x 3
135-140-145-150-155

while listening to Porno for Pyros on the iPod.

Finished at 9:30 p.m.

Gregory L. Johnson
07-18-2010, 04:50 PM
Saturday 7/17/10

On 8 hours sleep

Swim 800 meters breastroke

25 minutes

Finished at 9:10 p.m.

Gregory L. Johnson
07-21-2010, 09:39 PM
Monday 7/19/10

200 lbs. in the a.m.
On 7 hours sleep

OHS - 5 x 3
80-85-90-95-100
Snatch push press - 5x5
80-85-90-95-100
RDL - 3x5
160x3,165x3,170x2,175x5

while listening to The White Stripes' Elephant on the iPod.

Finished at 9:30 p.m.

Gregory L. Johnson
07-21-2010, 09:45 PM
Wednesday 7/21/10

201 lbs. in the a.m.
On 7 hours sleep

Clean & jerk - up to max for day; at least 8-10 reps
75-85-95-105-110-115-120-125-110
Clean pull - 3 x 3
155-165-175
Back squat - 5 x 5
145-150-155-160-165

with Creed's Human Clay on the iPod

Finished at 9:30 p.m.