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Old 11-30-2008, 11:07 PM   #51
Gregory L. Johnson
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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
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Old 12-03-2008, 11:24 PM   #52
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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
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Old 12-09-2008, 11:43 PM   #53
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Saturday 12/06/08

Row 2K: 9:21
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Old 12-10-2008, 12:08 AM   #54
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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
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Old 12-10-2008, 11:54 PM   #55
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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
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Old 12-13-2008, 12:43 AM   #56
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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.
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Old 12-15-2008, 11:24 PM   #57
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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)
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Old 01-07-2009, 12:35 AM   #58
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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!
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Old 01-07-2009, 12:51 AM   #59
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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
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Old 01-07-2009, 11:48 PM   #60
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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
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