20090228 1930hrs
WOD090223:
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Used 50kg (95% of Rx) for PP, othewise as Rx'd
t = 18:40

20090227

20090227 1900hrs
WOD090215: 3 rds of row 500m, 21 Burpees, run 400m
Did 3 rds of 1 km row and 21 Burpees in t = 17:45

20090226: SDLHP/Ring-Dips

20090226 1400hrs
WOD090214: Seven rounds of 10 Sumo-deadlift high-pull (95#), 10 Ring dips
Did 7rds, 10 each of SDLHP (40kg) and 10 dips into a narrow chair
13:09
Had to be very quiet with the SDLHPs and the baby sleeping

20090224: Fran

20090224 0515hrs (near end of 12hr shift)
WOD090213: Fran: Three rounds, 21-15- and 9 reps, for time of: Thrusters (95#), Pull-ups
Used 40kg for thrusters, otherwise as Rx'd.
t=9:54

20090221

Took it easy for a few days.
My knee thanks me. Had a spill on the ice about a month ago, and knee pain started a day or two later. Thankfully, the pain was a no-show. I took it easy a did CFWU 15 x 3 to see what my knee was at before jumping back into full on WODs. So far so good.

20090213: KBs

20090213 2130hrs
KB work
sets of 2H Russian swings of 50, 40, 30, 20 and 10 alternating with long cycle clean and press 5/5, 4/4, 3/3, 2/2 and 1/1. All set done with 24kg 'bell. Was going for 10mins total, finished in 9:50.

20090208: Press - Push - Jerk

20090208 0530hrs

WOD090206:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP: 70kg x 1, 72.5kg x F, 70kg x 1, 67.5kg x 1, 67.5kg x 1
PP: 65kg x 3, 67.5kg x 3, 70kg x 3, 72.5kg x 3, 75kg x 3
PJ: 65kg x 5, 67.5kg x 5, 70kg x 5, 72.5kg x 4+1F, 70kg x 5

20090207

20090207 0530hrs (near end of 12hr night)
WOD090205: Five rounds for time of: 25 Kettlebell swings (32kg), 25 GHD Sit-ups, 25 Back Extensions, 25 Knees to Elbows
Did 4 rds of 25 Kettlebell swings (24kg), 25 anchored sit-ups, 25 supermen, 25 Knees to Elbows.
t = 28:37 = 6:51 + 6:57 + 7:20 + 7:28
Those KtoEs ripped up my hands (as usual)

20090205: "Kelly"

20090205 0600hrs (end of 12hr night)
WOD090201: "Kelly": Five rounds for time of 400m run, 30 Box jump (24"), 30 Wall ball shots (20#).
Did 3rds(short on time) of 15 Burpees, 30 BJ (20"), 30 thrusters (20kg)
t = 16:53