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

20090131: "Elizabeth"

20090131 0530hrs
WOD090129: "Elizabeth": 21-15-9 reps of Clean (60kg), Ring dips
Did full cleans with 50kg, regular (chair) dips 1:1
t = 14:42 = 7:04 + 5:17 + 2:21

20090130: Thrusters 1 x 7

20090130 0530hrs
WOD090128: Thrusters 1 x 7
80kg
82.5kg
85kg
87.5kg slight jerk
87.5kg PR
80kg
80kg
Hook grip helped keep the bar in the right spot, following the clean (then FS + PP) in my hand on the 2nd go at 87.5kg.

20090128: "Barbara"

20090128 0500hrs
WOD090125: "Barbara": 5 rds, each for time of: 20 Pull-ups, 30 Push-ups, 40 Sit-ups (unanchored), 50 Squats. 3 min rest between rds.
First time with this WOD. Only did 4 rounds, but otherwise as rx'd.
t = 8:34, 9:14, 10:18, 9:37
That's a tough WOD. Next time 5 rds.

20090124: Lunges, Burpees

20090124 0400hrs
WOD090122: Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
as rx'd (with crappy claps and all) in 15:22...
Plesantly surprised by a sub 20 time.
BB was 20kg.
BW = 95kg

20090122: "Mr. Joshua"

20090122 0500hrs
WOD090120: "Mr. Joshua": Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
sub'd anchored Sit Ups and 100kg DLs (88% of rx)
t = 28:57 = 5:03 + 5:46 + 6:10 + 6:20 + 5:35
back is smoked

20090120: Run

20090120 0340hrs
WOD090117: 10km run. Only got through 2 and some miles in 18 some mins. In FiveFingers on a treadmill. Wasn't expecting to have to cut it short.

20090118

20090118 0300hrs
WOD090116:For time:
10 GHD Sit-ups
10 Hip & Back Extensions
30 Thrusters (40kg)
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
20 Thrusters (40kg)
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
10 Thrusters (40kg)
20 Pull-ups

Sub'd anchored Sit-Ups, 10kg good mornings, 40kg thrusters, otherwise as RX
t = 35:27 = 13:27 + 13:04 + 8:56
Wow that was tough
95kg post WOD

20090116: 3 x 5 OHS

20090116 0400hrs (near end of 12 hr night)
WOD090114: 3 x 5 sets OHS
3 x 40kg, 3 x 50kg, 3 x 55kg, 3 x 57.5kg, 3 x 60kg

20090115: Power Cleans / Dips

20090115 0300
WOD090113: For time:
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
Did first 10 PC with 65kg, then 60kg from there on. Regular dips. t = 17:42

20090114: Shoveling / Pull Ups

20090114 0430hrs (near end of 12 hr night)
WOD090112: For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling, Pull-ups
As rx'd with 20kg bar, 20kg plate to 24"
t = 30:25 = 8:35 + 7:19 + 6:01 + 4:29 + 2:43 + 1:16