20090327: "Karen"

20090327 2230hrs
WOD090323: "Karen": For time 150 Wallball shots, 20 pound ball
Subbed 150 Thrusters (20kg) for t = 16:10

20090325: Dead Lifts with 800m runs

20090325 2230hrs
Warm up inside
WOD090321: 21-15-9 DLs (100kg) with 800m runs following each round
Lift times of 1:01, 1:17, 00:58
runs 4:56, 4:47, 4:42
total time: 17:45
Scaled to 15-12-9 DL with 100kg, 800m runs mostly snow and ice (fell on the last lap) with a dog (cost me about 40 sec stopping when Dawson chased some dog that was clearly doing his 'duty' on the neighbour's lawn).
-12C

20090325: FS 3 x 5

20090325 0530hrs
CFWU 15x2, 10 OHS (20kg), 8 FS (20kg), 5 FS (40kg)
WOD090325: FS 3 x 5:
3 x 70kg
3 x 80kg
3 x 85kg
3 x 87.5kg
3 x 90kg

20090321: "Murph"

20090321 0545hrs
WOD090317: "Murph":
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

As rx'd (without vest), 20 rds cindy (5-10-15)
t = 53:05 = 7:18 (1st mile) + 38:08 (20rds Cindy) + 7:39 (2nd mile)
Push ups were the hardest, along with that 2nd run.

20090318: "J.T."

20090318 0715hrs
WOD090315: "J.T." :21-15-9 reps of: Handstand push-ups, Ring dips and Push-ups.
Did 21-15-9 of HSPU Negatives, Dips into chairs (1:1), Standard Push-ups.
t = 20:19 = 8:17(21s) + 7:48(15s) + 4:13(9s)

20090317: Hang Squat Cleans and Rope Climbs

20090317 0515hrs
WOD090314: Five rounds for time of: 9 reps Hang squat clean (70kg), 3 ascents of 15 ft Rope climb.
Did 5 rds of 9 HSC (60kg), 30 PU (door-way/2x4)
28:24 = 4:12 + 6:43 + 6:00 + 6:09 + 5:18
Grip smoked!

20090310: HB-Ext and 400s

20090310 0515hrs
WOD090227: For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Did 16kg KB Good Mornings. Double checked my 400s and turns out they're only ~360m.
12:29

20090309: 600ft of Lunges with PUs and Sit Ups

20090309 0515hrs
WOD090226
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

As Rx'd in 18:36

20090304:

20090304 0515hrs
WOD090219: For time: 50 Ring Dips, Run 400 meters, 50 Push-ups, Run 400 meters, 50 Handstand push-ups, Run 400 meters

Did regular dips and only 20 HSPU negatives.
t = 20:16

20090303: Death by PUs and Cleans (1x7)

20090303 0515hrs BW = 95kg
WOD090218: Death by Pull Ups: 10rds completed on a 2x4

WOD090217: Squat Cleans 1 x 7:
1 x 80kg, 1 x 85kg, 1 x 90kg, 1 x 95kg, 1 x 97.5kg, 1 x 100kg, 1 x 102.5kg (just barely)

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