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Old 02-09-2008, 08:20 PM   #1
Gregory L. Johnson
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GJ On Belay!

I've been attempting Crossfit, including the diet recommendations ,since late November 2007. I'm 45, 6', and 196 lbs. When I started I weighed 206 with 28% body fat. I have been keeping a manual journal and finally decided to track my progress online instead.

Sometimes I will be doing the WOD scaled or substituted or I may decide to just do something else. My primary fitness goals revolve around moving quickly and safely in the mountains and in the ocean.

Today was one of my alternative workouts. It involves a hill which I will refer to as Liberty Hill. Three weeks ago I did two laps hiking up and down this hill in 34:00 minutes. Last weekend I did one lap on this hill carrying my 20 lbs Burly medicine ball--19:40 minutes.

Throw a 15 lbs. kettlebell up Liberty Hill:

1 round
75 kettlebell throws (using a two handed swing)
Time: 24:30


My plans for other workouts on Liberty Hill will include:

Tabata runs
Hiking up the hill with a heavy backpack
Hiking up the hill carrying a sandbag

My goal is to do three laps in under 30 minutes. I'll have take my gps unit up one of these times so I can post distance and elevation gain.

And so it begins...
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Old 02-10-2008, 09:48 PM   #2
Gregory L. Johnson
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Re: GJ On Belay!

Warm-up: Deadlift 15 reps x 95 lbs

WOD: Deadlift 1-1-1-1-1-1-1 reps

205-210-215-220-225 w/2.5 min rests between sets.

PR: +10 lbs. I should have gone for more! I felt strong doing 225. When I did 215 in December I felt my form was failing. Not this time!
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Old 02-10-2008, 09:57 PM   #3
Gregory L. Johnson
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Re: GJ On Belay!

Quote:
Originally Posted by Gregory L. Johnson View Post
PR: +10 lbs. I should have gone for more!
Especially since the WOD of the day prescribed 7 sets not 5--oops!
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Old 02-13-2008, 12:32 AM   #4
Gregory L. Johnson
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Re: GJ On Belay!

I didn't make it into the gym today so I could use the weight assisted pull-up/dip machine for the WOD.

It's 10 p.m. I just finished watching the Biggest Loser. I'm feeling guilty about not working. Time to break out the jump rope.

1000 jumps 16:40
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Old 02-13-2008, 11:34 PM   #5
Gregory L. Johnson
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Re: GJ On Belay!

Another late night workout.

WOD: "Randy" 75 pound Power snatch, 75 reps for time.

Substituted: Clean and press
Scaled: 45 pounds, 75 reps

10:35
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Old 02-14-2008, 10:27 AM   #6
Gregory L. Johnson
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Re: GJ On Belay!

I finally broke down this morning and ordered my Concept II Model D rower.
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Old 02-15-2008, 03:03 PM   #7
Gregory L. Johnson
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Re: GJ On Belay!

Went to the Boulderdash rock climbing gym on my lunch hour. I put in a half hour reacquainting myself with the bouldering wall, shredding my fingertips and pretty much humbling myself. Let's see if I can turn this into a weekly ritual.
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Old 02-17-2008, 11:10 AM   #8
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Re: GJ On Belay!

"Tabata My Hill"

10:30 to the top.

Walked it down.
15:27 round trip

Almost met Pukie on this one.
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Old 02-18-2008, 06:08 PM   #9
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Re: GJ On Belay!

WOD: Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Last time I did these I used 95# for all sets and my form wast terrible. I didn't get my elbows up, using the press position, and on my final sets I didn't feel I was getting deep enough in my squat. Not this time. My elbows were up and I used a burly ball to make sure I got deep enough

95-95-105-105-110-115-120-125-130-135

Power cleaned every set. I really need to get a pair of squat stands
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Old 02-20-2008, 12:31 AM   #10
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Re: GJ On Belay!

I've decided to start working my grip on rest days.

Pinch Grip Tabata
12 rounds 10# each hand
I started with two 10# plates each hand but only lasted 3 rounds before switching to single plates. After 6 minutes I was interrupted by a phone call.

Finger Curls
45# barbell x 50
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