255 posts and counting...

Skill Work:
- Snatch Pull - 54,5 kg x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 54,5 kg x 3 Sets

Strength:

Box Squat - Set a new 1 Rep Max
5 x 1 x 92,5 kg

WOD: Grace

30 x Clean + Jerk 56,5 kg
Time: 08:24 (-01:05)

Skill Work:
Muscle Snatch - Heavy Single 1 x 46,5 kg
Snatch Deadlift - 56,5 kg x 3 x 2

Strength:
Bench Press (Close Grip) - Find your 1 Rep Max
1 x 62,5 kg

WOD:
"Grace"
For time:
- 30 Clean & Jerks, 56,5 kg

Time: 09:29

Improved by over 3 minutes and 4 kg compared to 01/09/09!

Skill Work:
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes

WOD:
"Running Grace"
- 15 Clean & Jerks, 56,5 kg
- Run 200 meters
- 10 Clean & Jerks, 56,5 kg
- Run 200 meters
- 5 Clean & Jerks, 56,5 kg
- Run 200 meters

I subbed 10 Burpees for the runs.
Time: 16:12

Long time, no post... Now I'm back again! :)

In the meantime, I did several of my usual strength training workouts, a few crossfit workouts, and lots of crate moving, furniture moving, and stair climbing. The result is a nice new flat, with several new toys (Super-Fridge!), and - finally - net access.
On the up side, I now have a squat rack, and I'm pretty eager to do back squats and all sorts of goodness. Around x-mas, I'll add a bench, and add bench presses after that (Rippetoe has them in Starting Strength, so they can't be that bad...).
On the down side, the doors can't handle my pull-up bar, so I'll have to figure out some way to get my PU fix. I guess I'll try to use my squat rack as a stop-gap measure.

Anyway. These were the crossfit wo's:

20.08.
Karen
150 x Dumbbell Thruster 2 x 10 kg for time
13:08 (37 °C)

25.08.
AMRAP in 20min
5 x Thruster 42,5 kg
7 x Hang Power Clean 42,5 kg
10 x Sumo Deadlift Highpull 42,5 kg
Completed 5 rounds, and 5 Thrusters on top of that.

01.09.
Grace
30 x Clean & Jerk 52,5 kg for time
12:40

My weight training wo's were too uneventful to post. I'll get back to my regular schedule next week.