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Old 03-02-2008, 08:52 PM   #21
Gregory L. Johnson
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Re: GJ On Belay!

Warm-up
25 x 10# two-handed kettlebell swing

Workout
75 x 35# two-handed dumbbell swing

5:25

In my opinion this is the best functional Crossfit exercise for dynamic movement in rock climbing or bouldering. When performing "dynos" you extend by straightening the knees and thrusting your hips into the wall or rock while simultaneously making your reach to the next handhold.
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Old 03-05-2008, 12:21 AM   #22
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Re: GJ On Belay!

Tuesday 03/04/08

10 pm at night is no time to do the "Filthy Fifty"...

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

even if it is scaled:

35 Box jump, 20 inch box
35 Barbell rows, 45 pounds
35 Kettlebell swings, 15 pounds
Walking Lunge, 35 steps
35 Abmat sit-ups, reaching through the knees
35 Push press, 45 pounds
35 Good Mornings, 45 pounds
35 Wall ball shots, 12.5 pound ball
35 Incline push-ups, 20 inch
35 Standard rope jumps

34:57
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Old 03-05-2008, 11:01 PM   #23
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Re: GJ On Belay!

Wednesday 03/05/08

Another 12 hour workday and late night workout.

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

Substituted 20 minutes rowing:

4252 meters
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Old 03-06-2008, 02:14 PM   #24
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Re: GJ On Belay!

Thursday 03/06/08

Weekly bouldering session at Boulderdash.

"20 in 20": 20 dynos in 20 minutes
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Old 03-08-2008, 12:27 PM   #25
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Don't forget to "Spring Forward" tonight!

Saturday 03/08/08

Liberty Hill: 2 laps for time

28:28 without running

Previous time in mid January was 34:00
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Old 03-09-2008, 12:48 PM   #26
Gregory L. Johnson
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Hang what?

Sunday 03/10/08

Hang squat clean 3-3-3-3-3-3-3 reps

Warm-up: Bergener warm-up and 3 hang squat cleans with PVC

45-45-45-45-45-45-45
This was my first time doing hang squat cleans. Had to focus on technique. My biggest problem is the receiving position. Some wrist pain indicated my technique was off. I started making adjustments and it eventually went away. I still need work. I wasn't consistently balanced in the landing position.

ME Deadlift:

5 - 105
1 - 205
1 - 235
1 - 240 +15 PR (see 2/15)
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Old 03-10-2008, 07:48 PM   #27
Gregory L. Johnson
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Re: GJ On Belay!

I guess that should have been Sunday March 9.

Monday 03/10/08

Rest Day

My squat stands arrived today. I haven't unwrapped them yet. They look like they are ready to go no assembly required.

Last edited by Gregory L. Johnson; 03-10-2008 at 07:50 PM..
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Old 03-11-2008, 10:45 PM   #28
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Re: GJ On Belay!

Tuesday 03/11/08

WOD: Run 5 K

I hate running. I really do. I almost skipped today's WOD and was going to g climbing instead but I know I need to run.


Scaled: Run and walk 3.5 K on treadmill 2% incline.

26:00
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Old 03-12-2008, 09:46 PM   #29
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Re: GJ On Belay!

Wednesday 3/12/08

Since today's WOD (Tommy V) included rope climbing I decided it was a good day to sub bouldering at Boulderdash.

Maximum Effort Climbing

V1 to failure no finish

I got within 2 moves of finishing the climb on my second to last attempt. Even got through the crux. Ripped a callous on my final attempt but I was spent. After taping up I tried a V0 which turned into an exercise in futility.
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Old 03-13-2008, 09:46 PM   #30
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Re: GJ On Belay!

Thursday 3/13/08

WOD: "Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Scaled:

Run 400 meters on treadmill 2% grade
25 Back Extensions
25 Sit-ups (reaching through the legs)

Estimated 20:00
I didn't start the stopwatch so estimate is based on running 5 mph and the general amount of time I spent in the gym.
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Last edited by Gregory L. Johnson; 03-13-2008 at 09:55 PM..
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