Greg's Peak Performance

[Gregory L. Johnson]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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