secret soldiers

is Grace only C&Js?

Michael P.

Yes. "Grace" is C&J 135# (or as needed) 30 reps for time.

Should we assume that it's a clean from the floor unless otherwise specified?

6:32 with 75lbs, that's all the weight I have right now.

I did the WOD accidentally first with only 95 lbs. Time was 3.40. Then I realized that I had put too little weight on the bar. I put on 135 lbs and completed it in 8.33.

I was stupid and did too much work... :)

Do you guys squat clean it every time or powerclean it to go as quickly as possible?

6:22 as written. Sets of 10, 6, 4, 5, 5. 3:11 better than last time!

I think I sort of powerclean... I try to squat, but it is hard when you are trying to do a lot of reps in a short time. I guess I´m doing it wrong.

1st Grace-
4:12 with 95-pounds.
15,5,5,5 reps.
more weight would have doubled or tripled my time.
added DB swings for more fun....

My first "Grace" workout

5:31 as Rx'd

Paul,

My clean was with a little bit of a squat but was far from a Squat Clean. It was definitely closer to a Power Clean.

If you have the CF DVD you'll notice that in the "Gracie" example neither of the guys are doing anything near a text book clean and jerk. It's more like a power clean and a push jerk. At 2:49 still pretty damm impressive.

135 lbs in 4:39 as Rxed.

I still think GRACE should be a two hands anyway.
Tickled with a 2:47:17. That was my treat. The little biscuit crunched the rear end of her unit at the grocery this morning. That was the trick

Paul,

It's from the floor. And yes, you should assume cleans are always from the ground unless otherwise specified (usually they'll specify hang clean).

Mike

Mike,

I knew the bar should be cleaned from the ground; I'm just wondering if you guys perform a deep squat clean or just a powerclean given the high reps here.

Definitely harder than I thought it would be. I was thinking less than 4 minutes. Actually it was 10:40 w/ 95 lbs. After reading this month's CFJ and learning that CF could take a difficult workout to a senior citizens center just by lessening the weights in the workout, I decided to back off the weights a little in order to avoid injuries. Still works with less injuries. Very enlightening! Jack

1st Grace
115 in 9:37

95lb 4:06

First time also

115 lbs in 11:50. Squat cleans and push jerks. Two minutes better than last time.

5:25 - 70# full squat C&J

5# heavier and a wee bit faster than 040624.

Rested 5 minutes

5x10L/10R 36# kb snatches, 4 second tempo. No grip or aerobic issues. 60 second rest between sets. If I can get the time off work Dec 4, there is a GS meet in Chicago that I would like to compete in. I'm terrible at the kb snatch and this training can only help my numbers in any future TSC (which also has snatches, just heavier) competitions I can enter.

2x5 extended 5# cb mills (order to mill followed by a backward circle to the torch postition to forward circle to order position - very fluid with controlled stops). Lots of fun and loosens up my shoulders.
3x10 10# cb swipes, 30 second rest between rounds
3x5 10# cb contour jumps, no rest when changing hands

9:00 @ 135 lb

6:39 at 135 lbs. Nearly 2 minutes better than my 8:28 effort on 6-24-04. Woohoo! I'm more impressed by CrossFit nearly everyday.

3:27 45lbs
first Grace

13:05 90 lbs

My treat to fellow Crossfitters on Halloween, posting the slowest time. as prescribed 16:35 at 150bwt. First effort on this one, started with a set of 5,followed with 3's until the last few which were doubles.

Paul,
If you have the strength to power clean it and they don't specify squat cleans, then by all means power away. It's good to train squat cleans to prepare for heavy weights that are impossible to power clean, but if you're just trying to get the work done, then no need to add the extra distance.

135# 16:58

Power clean, push jerk.

I thought about going with a lower weight, because I didn't have confidence that I could handle the max. I'm glad I went for it.

started morning with a PR 5k-22:58 @ 8am
"grace" as prescribed:
time-3:12
reps-10/6/5/4/4

12:21 ...but only 125#s

As written; 11:17

5-5-5-5-3-3-2-2

Saw the beast on that one... you sub 5:00 people are animals!

135# 13:21 powerclean

My first "Grace". Being my first time I didn't gauge my cababilities very well. I used only 65lbs but I finished in 3:49:25, so I guess I know to up the weight next time.

9:55 with 135 LBs
Could have gone faster, in hindsight. Power cleans...but working on catching lower each workout.

first "grace"
#135
4:17

I am still learning the C&J so I took my time and practiced the technique for the full Squat and no power cleans. All with 135.

23:48

I think I got everyone beat on slowest time, but I am definately sweating. I do feel a lot better with this lift now.

105, 4:35. broken sets.

Well, the elbow tendons are shot. Did an easy warmup with the 10# clubs, and set the elbow on fire simply trying to move the 45# bar. So, needless to say, no Grace.

Instead, 30 reps of 95# Zerchers - 3:59.

65#
15-8-7
9:05

Finished WOD in 6:30 with 135lbs.

10:30. I used 135, up from 115 last time.

3:51.3 @ 135lbs.

also my first Grace.

95# 4:30

Went low in weight in an effort to put less stress on my elbow (tendinitus).

Form on first 10 was non-existent. It was more of a pull-to-chest, military press type of motion. I actually push jerked the rest.

9:56 @ 135#
feeling a little burnt out this weekend.
added 1-arm OHP, OH squats and pullups

14:11 with 135# broken
felt good

Thanks!

10:05 with 135#

8:36/5-5-5-5-5-5 with 90lbs.
Another first timer for the "Grace" work-out (and also a CrossFit newbie). For 20+ plus years my ideas of fitness and working-out were all wrong. Thanks for the website, the journal and leading the way to elite fitness and GPP.

4:30 with 135#, slower than the 3:50 last time, not sure how that happend, unless a timekeeping error last time.

14:12
as prescribed (power cleans) and broken (5/5/5/4/4/3/4) but probably could have had a better time if one dude hadnt decided to work in slooooow pullups and another dude hadnt decided to talk to me about nd. its all good, though, bc i did it w/ the 135# and now ive got room for growth.

~ 15 minutes. Broken into sets of 5x3x3x3x3x3x5x5

65 lbs for first 8 reps, then 85 lbs. for rest. Limited by shoulder tendonitis. Definitely could have had better time. Mostly power cleans. When I remembered and concentrated, I did squat cleans.

one arm c&j with 20 kg (44lb) kettlebell, 30 reps ea arm
7:06

1st Grace.

Definitely felt this one. 8:45 @ 135 all broken into sets of 5. Great workout.

45 lb bar 7 minutes

8 minutes flat, 135lbs...
Joe

Clean and Jerk 135 pounds, 30 reps

5:02
My first Grace. Didn't really pay attention to my breaks, but I think it was 10/8/7/5.

Late entry.
5:58 as Rx w/ mostly power cleans - 10/8/6/6

Wife: 4:22 w/ 45# - needs to go heavier next time.

Some buddies of mine do this workout all the time. Midway into my workout they asked to see if I could do this clean workout as I'm pretty good at doing clean an jerk. I have to say it smoked my ..... ! Ended up with 135X30 in 3:36. I think I'll try this workout for the next couple weeks and see how it goes.

6:09 had to do it on monday though. Better spacing would help. Rep..rest..rep..rest. instead of going as fast as I can then resting a bunch. Always learning.

Done Grace before at 95lbs (if I remember correctly), this time I attempted at 135, then at 115, finally going to 105 for sets of 4, 4, 4, 4, 4, 4, 4, 2. Took me 22 minutes. Weak.

Should've kept a closer eye on the clock and paid less attention to my gasping breaths. Time was 2:55:05. Rutman got me by 8 stinkin' seconds. All reps were power clean and push press/jerks.

Doing this tonight before today's WOD. Played 2 on 2 basketball for 2 hours on Sunday, so couldn't get to the gym.

10:42
135# power cleans
I'm happy, it's up from 95# last go.

My first Grace

~14 min. w/ 11 YO daughter in attendance, so lots of questions and answers. Maybe try again later this week for true time.

Ran 1 mile in 7:30, immediately followed by W.O.D.: 95lbs in 6:40

Used 95lbs, 30 reps in 3:47.
Finished with deadlifts from 135lbs to 175lbs since I missed a few days recently.

Didn't do "Grace" because I had a meet.
Weighed in at 74 kilos.
Did 67.5/70/72.5 (160 lbs.) in the snatch.
Nearly passed out trying to stand up with the last one; legs didn't have it that day. Got big applause for completing the lift.
In the clean & jerk, did 80kg, missed 82.5kg (hit my chest on the way up and stuck), then made 82.5kg (181 pounds.)
Pretty happy with that.

At the meet Colin Ito set two School Age records in the snatch - 127.5kg and 132.5kg (292 pounds) - two in the clean & jerk - 170kg and 175kg (386 lbs.) - and two in the total.

Lincoln, did I misread you are your max snatch and C&J only 7.5kg apart?

10 at 95
10 at 115
10 at 135

BTW=150. 110# like last time. 09:05.

-D.

Ryan, Think of all the things you can do in 8 seconds. Thanks for getting your family interested in Crossfit. Dad

Paul, my snatch and c&j were 10 kilos apart.

Day late again, still doing 50% volume. Did 135 lbs for the first time. 15 reps in 3:51. Getting stronger.... Warmed up with some gymnastic stuff. Will do today's WOD in a few hours.

6:33 FIRST 20 C&J WERE FULL SQUATS THE LAST TEN WERE POWER CLEANS

6:22
power cleans

Then followed up with a triplet of, 400m run 10 db snatches per arm and 15 dips.

did a total of 3 minute l-sit time also

95lb 6:40

12:28 @ 135lbs.

135 lbs - 4:36

First Grace.

11:20 with 95#.

My first Grace too:

8:11 - 135@ 6 sets of 5

exhilerating workout

Oh, man, as Hobbes once said about life: that was "nasty, brutish, and short" (and wonderful)

C&J 135 pounds, bw=157.

8 reps @ 1:00
20 reps @ 4:00
30 reps @ 6:17

Very, very hard. Essence of CrossFit.

I know I've "done" Grace before, just couldn't find the post.
Last time was 95#, this time 115#.
Time: 12:43
Next time under 10 min. guaranteed!
Last time I almost fell over trying 135# and couldn't jerk the 115#.
This time, power cleans and split jerks felt strong. Nimrod doing his 40# barbell curls next to me got too close too often. Why do these jerks need to stare in the mirror right next to the squat and power racks?
/end rant.

5:19 with 65# - first Grace as well.

"Grace"
(power)Clean & (push)Jerk 115# (79% 1RM), 30 reps (broken; 6, 8x 3reps)
TOTAL TIME=10:31
previous Grace was 105# in 9:25

Had to rally to do this today, arms pretty much toasted from the 225 dips on 11/01. This weight is worth repeating on next Grace and in a "fresher" state.

just got to this today on Tuesday.
95x30 (6 sets of 5) in 15 minutes

16 min as Rx

6:39

woooohooo!
Robb

115lbs in 17:31
Form is much improved and cleaned up. Forearms were limiting factors. Broken sets at 6-5-5-4-4-4-2.

95# in 8:43.

135 ..12:10 alolot stronger than I used to be. Never thought I could feel this good and have daily energy like i had as a teen
Thanks guys
Dan

bw 86kg

5.24 @ 135#

first grace

about 11 mins with 105 lb. had to share barbel with 2 trainers.

12'47"
135#

65 # 4:33

thank god cyrus was there to push me. he's such an inspiration.

We finally got to this today at Gym Jones

90#

Jim = 2:43 broke sets at 15,6,6,3
Blitz = 2:51 broke sets at 21,5 ,4
MFT = 3:27 unbroken sets but broken afterward (time improved from 6:06 on 7/1/04)

11:57 @ 52kg

That's 5kg heavier and about 25secs faster than last time.

Clean and Jerk:

30 reps with 95lbs

Time= 5:32 ---PR!

Damn, I am getting better! Last time we did something similar I got 41 reps with the same weight in 19:00!

15 min @ 115 lbs

Split 6/6/6/6/6

Last time weight, time and splits were all different, so it's hard to say if this is better. However, I am pleased with the showing for my second workout after 2 weeks off sick.

UC Davis Rugby took the day off. We've got camp and scrimmages this weekend. I'm trying to get the whole team hooked. Once again were small, but skilled, and trying to break into the top 4 in nation. #6 last year

30:43

135lbs for 10 sets of 3, 3 sets were full squat and the rest power cleans. First "Grace".

bw=178