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Old 02-20-2008, 11:12 PM   #11
Gregory L. Johnson
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Re: GJ On Belay!

Having done power cleans with my front squats two days ago I don't feel the need to do today's WOD:Hang squat clean 3-3-3-3-3-3-3 reps. Rather, I find myself inspired by the Mark Rippetoe video and instead substitute dumbbell bench presses.

Warmup 20# x 10 reps
30-35-40-45-50-55-60

Also, my Concept II Model D rower arrived today!

Last edited by Gregory L. Johnson; 02-20-2008 at 11:15 PM..
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Old 02-22-2008, 12:35 AM   #12
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Re: GJ On Belay!

Ok, my boss took a few of us out for drinks after work. A couple of beers is not conducive to working out so after waiting for the alcohol metabolize I kept it light and took my Model D for a test drive.

1500m 8:20
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Old 02-24-2008, 11:07 PM   #13
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Re: GJ On Belay!

Took a couple of days off from working out while visiting the parents. I drove back tonight and took the Model D for another test drive. This time I amped up the pace a little bit.

2K 9:15
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Old 02-26-2008, 12:07 AM   #14
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Re: GJ On Belay!

Experimented with various grip and forearm exercises.

Plate Seesaw: 5# 10x 5 rounds
Support grip on 2.5# plates using a dumbbell: 15# hold 1:00
Lever dumbbell bar vertical to horizontal using a mid-grip: 5# 20x
Lever dumbbell bar side-to-side using a mid-grip: 5# 10x
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Old 02-26-2008, 11:08 PM   #15
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Re: GJ On Belay!

Ok, back to the WOD:
5 rounds
400 meter Run
50 Squats
30 Back extensions

Scaled:
4 rounds
200 meter run (treadmill 2% incline)
30 squats
10 good mornings 40#

Est. 20:24 I didn't set the time for 3 rounds so I used my time for round 4

I should have used more weight or more reps on the good mornings. Otherwise, this still kicked my butt.
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Old 02-27-2008, 02:20 PM   #16
Gregory L. Johnson
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Re: GJ On Belay!

Went to Boulderdash on my lunch hour.

"Wooden Handhold Traverse"

4 Cruxes I came off the wall 4x due to difficulty
12:10 One way
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Old 02-28-2008, 02:23 PM   #17
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Re: GJ On Belay!

My workouts have been fairly random since starting this log. This is primarily due to various excuses: limitations of my home gym, heavy work schedule, family commitments, recovering from an injured rib, yada, yada

I've been giving some thought to my programming as I get ready for my Sierra peak climbing season. My goal is to climb at least 5 Sierra peaks between June and September and maybe into October. The last couple of years have not been very productive.

I need to schedule around a 7 day week. When performing the WOD I need the option of working out in the company gym so I can do weight assisted pull-ups, weight assisted dips, and use the treadmill for running which limits the WOD to M-F. The climbing gym (Boulderdash) is near my office so getting in there needs to occur during the week also. I need to do my hill work and hiking on the weekends especially when I start hiking longer and higher.

Here are my goals for a typical 7 day week:

1 day hiking/hill work
1 day bouldering
2 days Crossfit WOD
1 day maximum effort lifting (could be a WOD)
2 days rest

Here would be a sample week:

M Rest Day
T CF WOD
W Bouldering
T CF WOD
F Rest Day
S Hiking
S ME

As I start building my hiking endurance I might shift my programming to allow a longer rest after a hiking day:

M Rest Day
T Rest Day
W CF WOD
T Bouldering
F CF WOD
S ME
S Hiking

We'll see if I can maintain this schedule.
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Old 02-28-2008, 11:55 PM   #18
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Re: GJ On Belay!

WOD:
7 rounds
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Scaled:
7 rounds
45# SDHP 10X
10 Incline push-ups

12:35
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Old 02-29-2008, 11:15 AM   #19
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Re: GJ On Belay!

Just ordered my Muscle Maxx Self Standing Squat Stands from Power Systems

$189.00
Shipping (UPS Ground): $57.68
Tax: $15.59
Total: $262.27



.
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Old 03-01-2008, 01:09 PM   #20
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Re: GJ On Belay!

"Liberty Hill"

Farmers Walk
25# Dumbbells

21:39

Pure misery. My grip got blasted. I don't think I will be doing deadlifts or any bouldering tomorrow.
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