Greg's Peak Performance

[Gregory L. Johnson]

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]

Sunday 01/11/09

8.5 hours sleep

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

105-110-115-120-125

[Gregory L. Johnson]

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

[Gregory L. Johnson]

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]

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]

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]

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]

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]

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]

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