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February 8, 2010
One week ago, I had surgery. Dr. Frisch, of Mission Trauma (Blue Ridge Bone and Joint), removed the titanium nail and two distal screws from my right tibia. Today, I returned to the gym. The body is amazing! January 30, 2010
The last WOD of the latest cycle, and it was a doozy. Weighted ring dips. And a Tabata protocol Mash-Up of Wall Ball shots (12 lbs) with box step-ups (20″), rest 3 min, then Kettlebell Swings (1.5 pood / 53 lbs) and January 23, 2010
An exhausting and difficult WOD, involving Rowing on the Erg, KB swings, and K2Es. Skill work: skin the cats. January 20, 2010
Kettlebell swings, 10 x 45 / 10x 53 / 5 x 10 x 2 pood. Then: 4 rounds of Clean and Jerks and Rowing for Watts, max reps (used 120 lbs): 24 reps and 1276 watts. January 11, 2010
I had a good start to the workout week this morning with a new 1 RM PR in Thrusters (140 lbs) and a decent time in a little kettlebell / box step-up ladder called “Box Jump.” I went lighter than last time, but a lot faster: 6:19. It’s good to be alive. January 4, 2010
Shoulder Press (5 rep max effort, topped out at 105); and a WOD called “singled out” involving kettlebell swings and one arm dumbbell push presses (completed in 10:44). December 14, 2009
Split Jerk 5 Rep Max 125 lbs; Helen with Rowing 400m instead of the 400m run, and 20kg kettlebell: 12:45. Plus my first ever set of 10 kipping pull-ups! December 9, 2009
New PR in shoulder press 1 rep max (125 lbs) and a wicked good 5 rounds of 30 kettlebell swings and 15 knees to elbows, in 12:45. December 5, 2009
An account of my painful, extended experience with the Lumberjack 20 (time: 34:43). |
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