Power-Endurance

Warm Up:
Light rowing
easy deadlift working up to 225

Workout:
"JonesCrawl"
10x Deadlift at 115% BW (225)
25 Box Jumps

Then:
2x 10 min. of 30/30 on the erg at 90% 2k pace.  5 min rest between sets 

I started doing JonesCrawl not warm enough.  The workout itself today was tough to get motivated for.  I almost talked myself out of it.  The weight was heavy, the box jumps slow, my mind screaming to quit.  This time I didn't quite, but it was another slap in the face that I'm too heavy, too weak and my endurance is weak.  Great.

Then, the mvo2 set.  90% of 2k pace is not very fast, 1:49 or something.  The first 5 or so I hit at this pace, but found it was too easy.  So I kicked things up to 1:40 or faster for the remainder.  That was about right.

Cool Down:
easy row for a few minutes
then walk 400m

Update 3-9-10:  This morning as I was doing the math for one of the gym members I realized that I had put way more weight on the bar last night on JonesCrawl than what I needed.  I was supposed to be lifting 225 (still too much because I weigh too much...) but I was actually lifting 275.  That explains quite a bit.