June 24, 2006

Saturday 060624

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 060407.

WOD Demo - Greg Amundson 2:45, Dave Leys 2:21 [video]

cf-rockford_kids-th.jpg

Enlarge image

CrossFit Rockford Kids

Posted by lauren at June 24, 2006 7:06 PM
Comments

CAN'T WAIT.

Comment #1 - Posted by: Denise at June 23, 2006 7:26 PM

This one is for my daughter...so named Grace. Thanks to all who post comments that help the rest of us newbies out.

Comment #2 - Posted by: Kevin at June 23, 2006 7:26 PM

Too bad I'll miss Grace!

I'll be busy pulling trucks, and flipping 800lb tires.

Grace would be my second choice though. :)

Steveo

Comment #3 - Posted by: Steve Stackpole at June 23, 2006 7:38 PM

Hmm. Is this for time?

Comment #4 - Posted by: Brett_nyc at June 23, 2006 7:41 PM

i just watched the grace off video. that was sick. dave and greg owned that. i will be lucky to get 10 in the time it takes them to get 30. good work, truely impressive.

Comment #5 - Posted by: Thomas at June 23, 2006 7:43 PM

The demo video was very impressive, especially the guy using 225lbs. Was there a reason for the blue bucket between them?

Comment #6 - Posted by: jimmiepop68 at June 23, 2006 8:20 PM

Was he using 225 or just big bumper plates? I hope it's just bigger plates.

Comment #7 - Posted by: MT! at June 23, 2006 8:23 PM

That video freakin' rocks. From now on, if I ever don't feel like doing the workout I will watch this, kick myself in the butt, and go do it. Thanks Greg and Dave!

Comment #8 - Posted by: phillip at June 23, 2006 8:44 PM

comments #6 and # 7:

please correct me if i'm wrong, but i think they're both using 20kg bumper plates, not 2 45lb plates on each side.

and the bucket...maybe for puking?

Comment #9 - Posted by: David Aguasca at June 23, 2006 9:05 PM

I needed the blue bucket just watching that. Very impressive.

Comment #10 - Posted by: Rob F at June 23, 2006 9:12 PM

Bodyweight 175 lbs.

Last time I did grace as prescribed, it took me 14 minutes and gave me a rotator cuff injury. So this time I scaled it back to 115 lbs. Took me five minutes. Now I regret not going for it. Next time, I swear.

Comment #11 - Posted by: dammit at June 23, 2006 9:27 PM

The blue bucket's for chalk.

Comment #12 - Posted by: dammit at June 23, 2006 9:31 PM

brett (#4) yes it is for time.

Use 95 pounds, 65 pounds or broomstick as needed and >post time and load to comments.<

Comment #13 - Posted by: alex at June 23, 2006 9:55 PM

Awwwwwwwwwwwwww maaaaan!!!

Comment #14 - Posted by: gaucoin13 at June 23, 2006 10:31 PM

http://www.maxfitusa.com/photos/991069969.jpg
c&c this link, its a photo of my niece Tiffanie, doing her first turkish get up (8lbs.). just a little bit of motivation for all the kids out in crossfit land. keep up the great work Tiffers, and all you other little champs out there.

Comment #15 - Posted by: isaac williamson at June 23, 2006 10:37 PM

It's MOTHERF*@#ING Oly-Lift Day!

Comment #16 - Posted by: DJ at June 23, 2006 10:45 PM

DJ Im with you on that one!

Comment #17 - Posted by: Vince de leon at June 24, 2006 12:35 AM

Been doing CrossFit for a year now, but have question concerning the WOD today. When it says Clean+Jerk why are Greg and Dave doing a power clean and push jerk instead of the full squat and the split jerk? Is it maybe they want to be as fast as possible? Any thoughts?

Comment #18 - Posted by: Klaus at June 24, 2006 1:15 AM

Klaus- the reason the default is the squat clean and the split jerk is that it encourages good techniques and the "respect" of all weights regardless of size, trains reversal under force, demands good squatting, and allows bigger weights. With this, just from watching feet, you can tell technique is not an issue, each rep is well handled, they are comfortable enough with the hole that Dave automatically fights one out from the bottom, and the weights are pretty trivial for these boys. So given that, the better cycle time and higher pull demands of the power movements works. But is those are big weights for you, don't be getting sloppy with the power versions-cut the weight or slow it down.

Comment #19 - Posted by: Kalen M. at June 24, 2006 1:38 AM

#9: Surely both guys are using 45lb plates - if the writing see on the plates is to be believed.
Question is: Just how many plates does Dave have on each end? If it's two then he's one hellava beast!
A truly inspirational performance.

I think I'll try it with the just the 20kg bar :o(

Comment #20 - Posted by: John Rippon, NZ at June 24, 2006 2:51 AM

So sick....I have been dreaming about this

Comment #21 - Posted by: Onefastbird at June 24, 2006 3:04 AM

Thanks #18 and #19. Good Q&A

I'm off to my big box: gonna start with 135lbs, but no bumpers, and no dumping weights allowed. This might be the day I get kicked out. Stay tuned...

Comment #22 - Posted by: Erik at June 24, 2006 3:04 AM

5:45 as rx'd with split jerk, 4:59 before last time in afternoon, guess that was the difference.
3:42 last time with push jerk, splitting takes time

Comment #23 - Posted by: OPT at June 24, 2006 3:10 AM

Dave is using 45# bumpers as well. They are only thicker and not as dense as Greg's bumbers.

Comment #24 - Posted by: Anthony W. at June 24, 2006 3:47 AM

bumpers*

Comment #25 - Posted by: Anthony W. at June 24, 2006 3:48 AM

Team Peleliu

Tabata Something Else
Lt D - 368
Lt E - 428
Lt M - 427

Comment #26 - Posted by: Mulcahy at June 24, 2006 3:57 AM

Never had the pleasure of making Grace's acquaintance before, so we took it easy for a first date.

Age 42
BW 163

grace

30 reps at 50% Rx weight 67lbs. 4:42

I'll add 5% bodyweight next time - 8lbs, and carry on doing this as long as I can stay under 5 minutes.

Im also beginning to see the CFWU as 'grease the groove' opportunity for the *really * basic moves - I work on unbroken chin ups, which are a problem for me.

Sound like a plan?

Comment #27 - Posted by: Nick K at June 24, 2006 3:58 AM

Bw:125
7:15
Started with 65 for 15 and 16 failed to clean, dropped to 45, completed remaining 15. Taking weight down to 45 slowed my process.

Comment #28 - Posted by: Kimberly at June 24, 2006 4:11 AM

RE: #22

Ok, back from "blank blank" fitness big box:

Scaled down to 115lbs to keep the intensity from the get go. More of a power clean to push press movement than double dip jerk, much like the WOD demo. Finished off with 55lb db snatches, planks...

BW: 205 4:57 at 1151bs Grace

Comment #29 - Posted by: Erik at June 24, 2006 4:24 AM

I like Nick Ks idea to use a weight that allows a 5 minute finish, gradually increasing weight in future Graces while going for the 5 minute time limit. Question for some vets of CF- is 5 minutes a good time to use as a guide? I mean, I could do 30 C&J wiht 135 but it probably take 15 minutes. What is the best approach?

Comment #30 - Posted by: Tbird at June 24, 2006 4:29 AM

#30, with respect, I try to follow the "intensity is where the results are" maxim of Crossfit. Even though Grace is a task constraint WOD, it seems that applying the time constraint with good form, weight scaled back makes sense. I'm with Nick K.

Comment #31 - Posted by: Erik at June 24, 2006 4:38 AM

as rx'd 3:17

Comment #32 - Posted by: FP at June 24, 2006 4:55 AM

Macon, GA

95#
4:55

Jason

Comment #33 - Posted by: jason at June 24, 2006 5:09 AM

Had to use a wall clock for time: about 3:20

Comment #34 - Posted by: Anthony W. at June 24, 2006 5:21 AM

#30 and 31

Thanks for the endorsement guys - however, I should stress that my primary aim is to develop strength, as I am as weak as a kitten compared to most people who post here, but have fair endurance judging by tabata and whatever- that- other- one- with -lots -of - squats was. There's no way I could complete Grace with 135. Doubt I could even do it once. Anyway, it's a plan of sorts!

Comment #35 - Posted by: Nick K at June 24, 2006 5:40 AM

Rest day for me
wrist can't handle Clean and Jerk yet.

Comment #36 - Posted by: Jenn M at June 24, 2006 5:49 AM

I think I will do a squat clean w/this wod. Thats what I did last time..It took me 15 mins. w/ 115# I'll stick with that weight and see if I can beat that time. Anyone else going to do squat cleans.

Comment #37 - Posted by: dennyy at June 24, 2006 5:49 AM

4:17 w/ 95#

tried first rep w/ 115 and failed to lock out (just didnt drive well), took that as an omen to just 95.

Next time will be 105

Broken up as 10/5/4/3/singles
bwt 175

Comment #38 - Posted by: SeanL at June 24, 2006 6:08 AM

Early morning WOD at the track.
1x400m run
4x400m 85lb sandbag sprints
1x400m run

Times all under 3 minutes for sandbag sprints. Later: gymnastics/rope climbs.

Comment #39 - Posted by: brendan melville at June 24, 2006 6:09 AM

Steveo, good luck with the truck pulling!:)

Comment #40 - Posted by: brendan melville at June 24, 2006 6:12 AM

5 minute row to loosen/warm up
Baby Grace with 65lbs in 4.04
will follow above suggestions and keep upping weight while can keep Grace below 5 minutes.

Most important thing is that Crossfit gets me into the gym on the weekend. That has NEVER happened regularly before.

Comment #41 - Posted by: Henry at June 24, 2006 6:16 AM

10:49 as rx'd

Comment #42 - Posted by: Travis_r at June 24, 2006 6:23 AM

65 lbs as Rx'd

Form not the greatest. Time; over 16/under 20. Stopped and reset 100% after each rep.

Comment #43 - Posted by: sgt feather at June 24, 2006 6:25 AM

3:08 @ 65 lbs.

Today I get to help a friend move from an apt. to a new house. I guess that will be the second workout today.

The last time Grace came up, which was the first time for me, I beleve it took me about 10 min. to finish with only the bar.

Comment #44 - Posted by: Neil at June 24, 2006 6:33 AM


the long bar overhead stuff really bothers my shoulder .. but DBs dont...so I did CF CHALLENGE # 2 ...21 reps of thrusters with total wt @ one half body wt in this case two 40# DB in 1:07... rested a bit then did 9 more to total 30 reps
Its actually the "let down"/lowering part of the BB/ long bar that seems to give me the most trouble/misery.

Comment #45 - Posted by: dave k at June 24, 2006 7:19 AM

video= power clean + sloppy push jerk. Why not do real clean and jerks? Good work out, eh? Sometimes form is a good thing.

Comment #46 - Posted by: Rikishi at June 24, 2006 7:24 AM

squat clean and jerk 30 reps 115#
total= 12.06.99

Comment #47 - Posted by: dennyy at June 24, 2006 7:53 AM

bw: 175, age 26
first Grace ever; looking forward to improving time and doing w/out bronchitis. i followed the video...

6:30
95lbs, broken down 10/5/5/5/5

Comment #48 - Posted by: KC at June 24, 2006 7:59 AM

135lbs 3:35

I can get a faster time next time for sure. Pulse up around 175.

Comment #49 - Posted by: ThumperGI @ Loyalty "Currahee!" at June 24, 2006 8:03 AM

BW 170, age 33
Grace with 95#
2:22 ... unbroken to 20, paused at 20 & 25

My first time with Grace. Probably should have started with at least 115#, but was pysched out with my workout partner (BW 205) nearly puking using #135...and I wanted to be true with form. Will go with 135# next time.

Comment #50 - Posted by: johnc at June 24, 2006 8:14 AM

used 135

6:08 as rx'd

Comment #51 - Posted by: paulw at June 24, 2006 8:19 AM

95 lb C+J
6.16

Comment #52 - Posted by: kyle a at June 24, 2006 8:23 AM

As RX'd 135#'s
45 yo 165#
8/3/4/3/3/3/3/3 7:35

Yesterday I was finally able to get multiple (2)Muscle-up's. I've done 2 the last 3 times I've tried. I've been working on that since the last Grace 4/7/06, never thought I'd get it.

Comment #53 - Posted by: Jim D. at June 24, 2006 8:24 AM

4:59 with 15 lb. cambered bar

Comment #54 - Posted by: MOMof3 at June 24, 2006 8:33 AM

8:38 with 135 lbs.

Comment #55 - Posted by: Junior at June 24, 2006 8:36 AM

hey thats me and thanks soooo much 4 putting me on isaac and dont worry i will keep kicking the grls and guyz buttts no matter what !!

Comment #56 - Posted by: tiffanie at June 24, 2006 8:37 AM

As demonstrated... 8:07.17, 135#

Comment #57 - Posted by: Mel Jenkins at June 24, 2006 8:37 AM

65 lb.
1:46
I think I should've gone with 95 lb. Maybe I'll hit it again and see what the difference is after a rest break. We'll see.

Comment #58 - Posted by: phillip bwt 179 at June 24, 2006 8:41 AM

1/2 volume, subbed thrusters for C&J (back doesn't like deads/cleans)
3:20 @ BW = 183

Was hoping to do this in 3 sets, but ended up breaking it 6-3-3-3.

Comment #59 - Posted by: Chris Forbis at June 24, 2006 8:45 AM

CFWU 10x3
95lbs x 30
8:48
concerned about form
shoulders are sore

Comment #60 - Posted by: photoman at June 24, 2006 8:48 AM

as rx'd, BWT=272#; 42 yoa

2:27

First time with Grace. I think this is one of those WOD's that favors the bigger folks. Going to add weight next time.

Comment #61 - Posted by: Kegger at June 24, 2006 8:58 AM

Hey-

#37 Denny, ... yes.

I'll do full c/j best as I can.

Gotta go throw hammers first.

-K

Comment #62 - Posted by: Kevin Rogers at June 24, 2006 9:02 AM

bw 90,1 kg
Grace: used 45 kg
6:11 min, technique is slowly getting better

extra:
1 ladder OH-squats with ring-pull-ups
OHS steps of 5 reps, ring PU steps of 1: up to step 4.
Have fun and live with passion, Johan

Comment #63 - Posted by: Johan Nederhof at June 24, 2006 9:10 AM

-115# x 30 in 7:47
-900 crunches/120 pushups
-2 mile run in 16:30

Comment #64 - Posted by: ***TROOPER*** at June 24, 2006 9:26 AM

Stretch and WU w/ oly bar
WOD
85# CJ partitioned 23/7
Forgot to set clock, only a few seconds rest iot re-grip bar.

Comment #65 - Posted by: TJ at June 24, 2006 9:33 AM

Stretch and WU w/ oly bar
WOD
85# CJ partitioned 23/7
Forgot to set clock, only a few seconds rest iot re-grip bar.

Comment #66 - Posted by: TJ at June 24, 2006 9:34 AM

3:40 hang power clean, push press
bw = 146#

Comment #67 - Posted by: OPT at June 24, 2006 9:42 AM

10mi run
i'll hit grace tomorroe

Comment #68 - Posted by: lgm at June 24, 2006 9:52 AM

*tomorrow*

Comment #69 - Posted by: lgm at June 24, 2006 9:53 AM

5:57
Really felt slow. Last time it was 4:58 and thought that maybe I could get it into the low 4's today. The heat, dropping the weight rather than holding onto it in the descent and split jerking took extra time. BW 155, age 29

Comment #70 - Posted by: masterpayne at June 24, 2006 9:56 AM

2:53 for me, though I have winging scapula (paralyzed serratus) on the right and could not jerk after 10 reps. Used 155lbs. to make up for this. Have been doing Oly lifts for 10 years though.

3:43 for Catherine, first time ever, used 45lbs. (bar). Awesome job Cate!

Comment #71 - Posted by: tim at June 24, 2006 9:59 AM

can we do grace the way dave an greg do in the video - power clean to push jerk - or should we stay traditional and do the clean and jerk all out - full clean with full squat and split jerk? if the first is allowed the time will be so much faster and i may not puke, while if the latter is prescribed, i will def need a bucket other than for chalk.

Comment #72 - Posted by: Matt K at June 24, 2006 10:03 AM

95lb x 30 power C&J's @ 4:49

Comment #73 - Posted by: bwhite at June 24, 2006 10:16 AM

10:16 @ 155#
bw = 215
powercleans to split jerks, now that i think about it i should have done full squat cleans, but then again i dont really like to puke, and that would have added another 5-6 minutes to my time. next time though.

Comment #74 - Posted by: isaac at June 24, 2006 10:19 AM

5:52 on the button as rx'ed, down from 8:02 from last time.

Comment #75 - Posted by: gaucoin at June 24, 2006 10:26 AM

I'm in hell and Grace is The Devil

37 yo
176 lbs

30 clean/jerk @ 95 lbs

7 min, 32 sec

Comment #76 - Posted by: Matt V. at June 24, 2006 10:28 AM

normally do power cleans on this one
this time full, deep cleans
11:15

Comment #77 - Posted by: Hartman at June 24, 2006 10:32 AM

Don't get caught up in this paralysis by analysis. Is the video a clean & jerk? No, but what difference does it make? Put 135 lbs. on the bar and put it over your head 30 times as fast as you can. See if you can match Greg & Dave's time. This is not a technique workout. This is a heart-pumper.

Comment #78 - Posted by: Dave Campbell at June 24, 2006 10:32 AM

As Rx'd
135
3:35

Comment #79 - Posted by: Jason Brown at June 24, 2006 11:04 AM

Did this with 120, and it took me about 12 minutes. It was my first Crossfit workout.

I will drop weight next time, as I don't think I did the clean right: I don't think I dropped into a full front squat, so I think that made it easier.

Comment #80 - Posted by: Matt Weiss at June 24, 2006 11:21 AM

bw 190 age 41
As Rx'd
11:03

Comment #81 - Posted by: stryker at June 24, 2006 11:29 AM

cfwu x15 x3
95# power clean and jerk x30
3:58

Comment #82 - Posted by: ut steve at June 24, 2006 11:32 AM

17:15 ouch

Comment #83 - Posted by: marshall at June 24, 2006 11:35 AM

As RXd
BW 176
8:05
Not a competitive time, but stoked by my improvements in the past few weeks

Comment #84 - Posted by: Ben L at June 24, 2006 11:41 AM

*************************************************

As rx'd (135#); 13:31.

*************************************************

Comment #85 - Posted by: Danny T at June 24, 2006 11:42 AM

Completed in 10:00 using 65lbs.

Comment #86 - Posted by: Jason B at June 24, 2006 11:42 AM

Ben: 4:01 (115# power-clean/push-jerk) Should have went with 135#

Comment #87 - Posted by: USMC Denver at June 24, 2006 11:42 AM

Downtown Gym crew in Norfolk
Jump Rope and 3 sets of CFWUx10 to get loose.

As Rx'ed

Phill 4:52
Shawn 7:34

Comment #88 - Posted by: Phill at June 24, 2006 11:45 AM

used 115lbs, 35lbs plates on each side

3:24
15-5-5-5

felt pretty good. practiced clean and snatch form afterwards

what a racket in the crowded gym basement.

Comment #89 - Posted by: Brett_nyc at June 24, 2006 11:45 AM

65 pounds
7:40

Comment #90 - Posted by: TimW at June 24, 2006 11:47 AM

FIREDAVE no cheating went on at the station today.

135#-8:23 max
95#- 4:17 kyle

Comment #91 - Posted by: Max R. at June 24, 2006 11:54 AM

This one was fun
95
11:13

Comment #92 - Posted by: Sgtterry at June 24, 2006 11:55 AM

Krista:
65lbs
5:48
PR of 5 minutes plus 10lbs more weight!
Starting week off of CrossFit tomorrow...

Ahmik:
135lbs
5:48
PR of 11 minutes and kept weight of 135# for entire w-o. Last time had to drop to 115#.
Starting week off of CrossFit tomorrow...

Comment #93 - Posted by: Krista J. at June 24, 2006 12:06 PM

Subbed 115, power clean and push jerk: 11:25. 20 pounds heavier than last time and about a minutes slower, I consider that progress. Though my knee hurts now from all this lifting.

Comment #94 - Posted by: Josh Brehm at June 24, 2006 12:12 PM

As recommended 4:27. I think I could have pushed a little harder, but not much.

Comment #95 - Posted by: davids at June 24, 2006 12:17 PM

Started with 85 lbs. but had to move down to 65 lbs after 5 reps because of shoulder paid.

7:25

Comment #96 - Posted by: Rick M. at June 24, 2006 12:22 PM

WOD #1 w/ CrossFitters of San Antonio:
For time:
1/2 mile run
50 pull-ups
1/2 mile run
50 push-ups
1/2 mile run
50 sit-ups
1/2 mile run
50 squats

Total time = 28:23

WOD #2
"Grace"

115 pound Clean and Jerk, 30 reps

Total time = 6:57

Notes: Up 20# from last Grace with only a 45 second increase in time. Might be able to do as Rx'd next time.

For those questioning the form on the video, I've read that for Grace the objective is "to get the bar from the ground to overhead however you need to do it". Hope that helps.

Comment #97 - Posted by: Nicholas Burgett at June 24, 2006 12:22 PM

I'm gonna feel this one - woowee!!! Thanx for the inspiration

Comment #98 - Posted by: Joy Beth at June 24, 2006 12:28 PM

Started with 95 then moved down to 65 after 5 sets

5:45

Comment #99 - Posted by: Sam at June 24, 2006 12:30 PM

as rx'd 2:09, 10 sec. slower than last time

Comment #100 - Posted by: brent colson at June 24, 2006 12:32 PM

bw 165#

as rx'd with 135lb

2min 19sec

got some.
did some kb snatchs and manmakers afterwards. Manmakers are great.

"your mom wants you to do crossfit"

Comment #101 - Posted by: bridges at June 24, 2006 12:34 PM

5:29 w/ 95#; 8:54 last time. Enjoy the rest of the weekend, everyone. Go England!

Comment #102 - Posted by: john wopat at June 24, 2006 12:38 PM

2:32 PB

Comment #103 - Posted by: dan colson at June 24, 2006 12:41 PM

as rx 135 lbs

Comment #104 - Posted by: dan colson at June 24, 2006 12:42 PM

Coming off an injury-mandated rest period, I was looking forward to this one. But after the first C&J I developed a sharp pain in the shoulder and a splitting headache. Called it quits. Clearly, I am a wreck. Looking forward to my visit to HQ next week, but I just hope I can handle the abuse without falling to bits.

Tariq

Comment #105 - Posted by: TK at June 24, 2006 12:42 PM

Did some fight training today for a match in a couple weeks (right after making up yesterday's jerks). It will be one 15 minute round so I did a modified fight gone bad:

3 rounds, 1 minute each round, no rests

24" box jump
45lb sdhp
Heavy bag combos
20lb wall ball at 10'
push ups

Not counting anything for the heavy bag rounds I was still able to swing a score for this mutant workout: 307

Comment #106 - Posted by: J Jones at June 24, 2006 12:46 PM

I found this site looking for a new routine after getting bored with the one I had been doing.

I thought I was tough, until today when I got beat up by a girl.

You guys are sick puppies. I'm so glad I found you

Comment #107 - Posted by: JFD4 at June 24, 2006 12:55 PM

95 lbs. @ ~7 min. with power cleans and push jerks.

Comment #108 - Posted by: Chris H at June 24, 2006 12:58 PM

My first WOD.
55 lbs.
7:30

Comment #109 - Posted by: Hari at June 24, 2006 1:07 PM

9:10
135lbs
Almost lost the catch on a few!

Comment #110 - Posted by: ACFD ROOK at June 24, 2006 1:19 PM

Grace
1st 15 at 135#
2nd 15 at 115#
about 10 mins

Comment #111 - Posted by: SteveMD at June 24, 2006 1:20 PM

No Grace today. "Catch" in the upper back to the medial side of the left shoulder blade.

Ran for 45 minutes instead with Avg HR of 155.

Comment #112 - Posted by: anthony at June 24, 2006 1:25 PM

6:47
135lb for 15
115lb for 15

2x muscle ups

Press jerk wo

1x muscle up

Comment #113 - Posted by: ACFire_713 at June 24, 2006 1:26 PM

14:40

132 pound Power Clean and Jerk, 30 reps

Comment #114 - Posted by: Alfie at June 24, 2006 1:31 PM

OK...First time doing Clean and Jerks. I did squat cleans and split jerks. My time seems relatively slow in comparison to others. (I think it was my mental toughness and willingness to push my endurance, not the actual weight...95 lbs. felt like a comfortable weight). I stayed light with the weight to work on better technique. Would it be better to decrease the weight to achieve a better time closer to the 5-7 min. range or should I keep the weight the same next time and go simply for a better time than this one? Any advise would be greatly appreciated. Thanks!

BW = 140 lbs.

Squat Cleans and Split Jerks

95lbs.
11:35

Weak effort...Push your endurance more next time!!!

Comment #115 - Posted by: Huff at June 24, 2006 1:32 PM

Hill sprints and pull ups for W/U
115# X 30 10:00
viva nash vegas!

Comment #116 - Posted by: parker at June 24, 2006 1:37 PM

As RXed.

Total time: 8:31

Set split as follows:
3x6-2-2-1-1F-2-2-2-1

Previous time was 10:03, so improvement of 1:32.

Tried to keep a pace of 3 every 45 seconds, hoping for 7:30 or less. Triples fell apart after 6 rounds and i ended up doing doubles for the rest.

On the one fail i didn't get a good lock out on the arms so couldn't count it.


Followed that about 10 minutes later with:

150 Ball slams for time, 20# ball

Total time: 4:56

Set split as follows:
45-25-30-50

Fast and fun!!!

Found i could push a bit more at the end so i think i might have been able to do a little better.

Comment #117 - Posted by: john v. at June 24, 2006 1:39 PM

As RXed.

Total time: 8:31

Set split as follows:
3x6-2-2-1-1F-2-2-2-1

Previous time was 10:03, so improvement of 1:32.

Tried to keep a pace of 3 every 45 seconds, hoping for 7:30 or less. Triples fell apart after 6 rounds and i ended up doing doubles for the rest.

On the one fail i didn't get a good lock out on the arms so couldn't count it.


Followed that about 10 minutes later with:

150 Ball slams for time, 20# ball

Total time: 4:56

Set split as follows:
45-25-30-50

Fast and fun!!!

Found i could push a bit more at the end so i think i might have been able to do a little better.

Comment #118 - Posted by: john v. at June 24, 2006 1:39 PM

Used 55#; tried w/ 65 and couldn't get the clean. Did squat cleans and split jerks, tried for good form throughout. I did sets of 5 and then wiped the sweat off my hands until I started failing earlier, then some sets of three. Total time 12:29. BW 134.

Comment #119 - Posted by: Sarah at June 24, 2006 1:52 PM

bw3115
3:39 with 45# bar, next time I'll go for 65

Comment #120 - Posted by: Ellen S at June 24, 2006 1:55 PM

"Barbie":
10 Pull-ups, 20 pushups, 30 sit-ups, 40 squats x5
Each round 5ish minutes (wall clock)
10 Oly bar C+J, ran out of time.

Darrell

Comment #121 - Posted by: bingo at June 24, 2006 2:09 PM

crossfit@rawc.org

Age:42, Wt:177

CFWUx3 (+ extra situps to improve my ghastly Barbara results)

3:18 with 75# - Grace #1
6:27 with 95# - Grace #2

This was my first time dancing with Grace, and I think I psyched myself out thinking I'd be dead after doing 30 clean and jerks, so I kept the weight low. It turned out that doing it with 75# was way too light, so I waited about 5 minutes and did Grace again with 95#. The second time was definitely more difficult, but may have just been because it was my second time. Next time I think I should do 115#.

Comment #122 - Posted by: Donald E at June 24, 2006 2:11 PM

6:52

65# 50 Reps

Comment #123 - Posted by: Denise at June 24, 2006 2:18 PM

Group Moffett

"GRACE"

115lb Clean and Jerk

Completed the WOD in 5:47:23.

10,5,5,4,6 reps

Comment #124 - Posted by: Adrian D at June 24, 2006 2:26 PM

cfwux3rds ohs,pushupsx15 dips,back ext,situps x10
pu's 5 sets of 2, 5 sets of 3, and 5 sets of 4

grace
135lb squat clean and jerk
last time: 12:42
this time: 9:38

Comment #125 - Posted by: brian t at June 24, 2006 2:29 PM

Wt# 135
Time: 9:01

Comment #126 - Posted by: Kevin at June 24, 2006 2:53 PM

BW 150#

Scaled weight back to #120
9:03

Comment #127 - Posted by: SDB at June 24, 2006 3:01 PM

bw 140
95# 3:18
30:00 run afterwards

Comment #128 - Posted by: delba at June 24, 2006 3:08 PM

Grace
-BWT 230
-clean and jerk 135#
-time 3:37
-copied Dave and Gregs form; no squat

Comment #129 - Posted by: Mr. White at June 24, 2006 3:13 PM

Age 35
BW 196

30 X 95# C&J
3:15

Comment #130 - Posted by: Allan at June 24, 2006 3:30 PM

50lb dumbbells
5:41

Comment #131 - Posted by: Bohman at June 24, 2006 3:36 PM

4'31" @ 115 Lbs. These are not a strong point for me, so I have been gradually increasing weight each time the Grace comes to visit. I was happy with this and look forward to full weight next time. Today's wer broken down into 10-5-5-5-5 w/abt. 10 sec rests between. Immediately followed by 30 Knee to Elbows and 60 sit ups.

Comment #132 - Posted by: Ian Carver at June 24, 2006 3:41 PM

At home so subbed with a 1.5 and a 2 Pood Kettlebell switching after every 2 to 3 reps

9:00

Comment #133 - Posted by: chrispy at June 24, 2006 3:47 PM

aargh, i'm so behind on workouts! been working too much. :( not sure whether to try to catch up for the last four WODs or just start over.

Comment #134 - Posted by: treelizard at June 24, 2006 3:48 PM

Comment 115: "I stayed light with the weight to work on better technique. Would it be better to decrease the weight to achieve a better time closer to the 5-7 min. range or should I keep the weight the same next time and go simply for a better time than this one? Any advise would be greatly appreciated. Thanks!"

Grace isn't about technique. It is about geting the bar from the floor to overhead 30 times for time. It says clean and jerk but do what they do in the video. That's why the post a demo video for the WOD.

Comment #135 - Posted by: change at June 24, 2006 4:00 PM

Wt# 135
Time: 18:23

Comment #136 - Posted by: John N at June 24, 2006 4:04 PM

135#
Bwt 190
6:10

Comment #137 - Posted by: T-1000 at June 24, 2006 4:22 PM

Bw 202
44yr
95#x30 5:26 min
(kicked it up a notch)
115#x30 10:00 min

Comment #138 - Posted by: Rick at June 24, 2006 4:24 PM

135LB x 30
16:50

Comment #139 - Posted by: DM SOUTH SHORE at June 24, 2006 4:27 PM

As rx'ed

7:40

Comment #140 - Posted by: DC Steve at June 24, 2006 4:29 PM

forgot to time it... kicked my ass regardless, was just glad to do it all period. about 15 minutes though. did first 10 at 115 then rest at 135 in five rep increments... killer wod
HOOAH!!

Comment #141 - Posted by: vcsnover at June 24, 2006 4:35 PM

Wow, I thought I was in shape until I started this Crossfit thing just a few days ago. I haven't been able to successfully complete the full load on a WoD yet out of 4 days of trying. Wow.

Grace
95 lbs
5:35

Comment #142 - Posted by: Jamie at June 24, 2006 4:38 PM

17:15 w/ 135lbs vs 17:45--95x10, 115x10, 135x10 on 11/19/05 vs 11 mins w/ 105-lbs on 10/31/04. like the progress. all power cleans today. 20 min stairmaster w/u 12. hr avg 134, hr max 168.

Comment #143 - Posted by: kevin o at June 24, 2006 4:53 PM

as rxd
9:53

Comment #144 - Posted by: jpf at June 24, 2006 4:53 PM

CFWU
6:43
135# x4
115# x6
95# x20
I hope to some day say "as Rx'd"

Comment #145 - Posted by: ACFD capt dan at June 24, 2006 4:57 PM

BW-201 49YO
95lbx30
6:59

Comment #146 - Posted by: Ben S at June 24, 2006 5:02 PM

One hour of ping pong and CFWUx2 for warmup.

5:15 w/ 85#

Need to up the weight next time.

Comment #147 - Posted by: John Elstad at June 24, 2006 5:08 PM

Brand X this morning

A gauntlet was thrown down before this one was started.

3 Rounds for Time:

Run 200m
15 Bear Complex @ 75 lbs. (Bear Complex = Squat Clean-Thruster-Back Squat-Back Thruster)
Run 200m
15 Strametz @ 75 lbs. (Strametz = Power Snatch-OH Squat-Lunge Each Leg)
Run 200m
5 Beck's Burpees

Jeff 31:30

Comment #148 - Posted by: Jeff at June 24, 2006 5:25 PM

Modified warm-up (ROM, run, warm up Cleans)

WOD :09::02 (135lb)

Easily could of been under :09, but had to go to the other room of the gym to get a drink. Cleans were to parallel. Did extra for the ones that were just above parallel. It's been to long since I've worked on my Cleans!

Vince- How's the PI bro?

Comment #149 - Posted by: DJ at June 24, 2006 5:26 PM

Oh yeah... I feel I could of done better, but this is still over a minute improvement and a new PR.

Comment #150 - Posted by: DJ at June 24, 2006 5:27 PM

Age:37, Wt:129

Couldn't do yesterday's workout until today, so I doubled up today.

CFWUx3

Yesterday's WOD:25x3,35x2,35x2,35x2,35,35,35,35,35
First time doing this lift, had trouble with form. The trouble was in getting under the bar for the catch.

Today's results: 20# in 2:35. Next time I should go at least 10# heavier.

Ran 1 mile on TM afterwards and worked on jumping pullups.

Comment #151 - Posted by: Stelly at June 24, 2006 5:27 PM

Stelly- Be sure to post your loads for yesterdays WOD on yesterdays posts too for easier reference when it comes around again.

Comment #152 - Posted by: DJ at June 24, 2006 5:38 PM

BW-146

70 lbs broken sets
5 minutes

Comment #153 - Posted by: Bryan at June 24, 2006 5:51 PM

Seth 95lbs= 5:35 should have gone heavier next time..

Rox=35lbs=3:35 she should have gone heavier but getting her comfortable with mechanics..Ready to go to bed but will be up to work out real early to do manyana's WOD, want to see what we have in store!!!!

Comment #154 - Posted by: SethBD at June 24, 2006 6:00 PM

6:01
first 15 - 105lbs
2nd 15 - 95lbs

Comment #155 - Posted by: mas at June 24, 2006 6:03 PM

Congratulations to our daughter Sammi Nichols. She just won the 2006 National Schoolage Weightlifting Championship for the 58K weightclass for the 5th year straight. G0 SAMMI!! and she is only 14. Her lifts were 57K snatch and 73K clean & Jerk. For a 9 Kilo PR Total of 130K.
Makes my 62.5 K workout today seem trivial and I can barely lift 73K. I think 80K is my PR C&J. Sammi constantly raves about the New "Pendlay bar" so I tried it today. She is right it is fantastic. Great spin and feel.

Comment #156 - Posted by: Bandit319 at June 24, 2006 6:05 PM

been on the program for exactly 7 days now. Thought I'd better go light and use 65 pds. Didn't squat as low as I should have on the clean. 3:03

Comment #157 - Posted by: Tuber at June 24, 2006 6:07 PM

BW: 185
CFWU x 3
WOD: 95#, 4:59
-- definitely wasn't feeling up to snuff after 2 hours of surfing in the morning. Should be able to do better next time this WOD comes around?

Comment #158 - Posted by: John Spear at June 24, 2006 6:10 PM

J-65# 3:54
SU-33,34,33

M- Wimped out

Comment #159 - Posted by: JM at June 24, 2006 6:11 PM

age 50/BW 240#
used 85# to keep up the intensity
"Grace" in 4:49

Comment #160 - Posted by: stan k at June 24, 2006 6:26 PM

Awesome video!
Great effort and performance Dave and Greg!

Comment #161 - Posted by: Jerry Hill at June 24, 2006 6:37 PM

Tore my Labium (sp?) on my right shoulder, done with therapy and cleared to exercise, but I am not comfortable lifting weight overhead yet. Just did cleans, with bar. First time, I wanted to make sure I had the form down.

Comment #162 - Posted by: Pedro at June 24, 2006 6:39 PM


bw 204

135lb sc&pp 6:10

should have done a better warm up, got a second wind at 20

Comment #163 - Posted by: ryan at June 24, 2006 6:56 PM

bw 190, I've gained a few pounds?
time 4:16
first 15 were quick all of the sudden hit the wall... last 15 were much more deliberate. Suckin' air, I gave blood the other day, but still a PR (since I haven't done this one for a while).

Comment #164 - Posted by: craigv bwt 185 at June 24, 2006 7:01 PM

4:30
45kg Clean and Jerk

3:46 faster and 5kg heavier than 7.4.06

Comment #165 - Posted by: peterh at June 24, 2006 7:13 PM

bw: 180

as rx'd: 7:23

did this one as shown in video (power clean / push press). last time did full squat cleans w/ split jerk at 13:03.

Comment #166 - Posted by: rick510 at June 24, 2006 7:35 PM

27 y/o 170 lb 5’10” approx 12% bf
CFWU x 3
65lb Clean and Jerk, 30 reps
3,4,3,3,3,4,4,4,2
Time: 14:35

Comment #167 - Posted by: Sesoku at June 24, 2006 7:41 PM

Paul Sub 115# 7:53
Jen Sub 73# 7:59

Comment #168 - Posted by: paulf at June 24, 2006 7:51 PM

Chris 3:37
95#
Just testing the waters here. I'll push the weight to 115 next time. This was definately done as two hands anyhow. Elbows locked out at the top, bar stationary for just a second before coming back down.

Julie 4:48
45#
See above. She'll probably go to 55 or 65 next time.

Comment #169 - Posted by: Chris Jordan at June 24, 2006 8:03 PM

Used my 6 foot, 50 lb. log. Way too light, so I did two run throughs. about 4:30 each

Mike Donnelly

Comment #170 - Posted by: rosceaux at June 24, 2006 8:24 PM

135#
4:30

Comment #171 - Posted by: von-paul at June 24, 2006 8:32 PM

As Rx'ed

6:15

Comment #172 - Posted by: JW at June 24, 2006 8:34 PM

43 yo
210lb

135lb - 10
115lb - 6/4/5/5

6:30

Comment #173 - Posted by: RonHarris at June 24, 2006 8:44 PM

As Rx'ed
6:01
first Grace.

Comment #174 - Posted by: a noble at June 24, 2006 8:51 PM

Rob: (First time taking Grace out, fast learner)
75lbs
Time: 00:11:15

Pierre: (Getting used to her after many dates)
BW: 145lbs
135lbs
Time: 00:08:17

Comment #175 - Posted by: Pierre Auge at June 24, 2006 8:55 PM

never done a clean and jerk before today. Never done any of the oly lifts before recently. I spent all of today's workout just trying to get the form down for the clean. Just the bar. Am happy with my progress. The toughest part is getting the hang of pulling yourself under that bar. Anyway, will get better with time. It is fun to try to learn new exercises.

Comment #176 - Posted by: eric at June 24, 2006 8:56 PM

As rx'ed

3:22

Comment #177 - Posted by: kim at June 24, 2006 9:23 PM

CFWU (+10lbs on situps, +20lbs on dips and pullups)
WOD: 95lbs - 11:18
Legendary Abs II - Level A
Next time I'm dropping the weight and shooting for 5 min. Need to work on grip as well.

Comment #178 - Posted by: Jason_S at June 24, 2006 11:07 PM

Yet again, i find a woman causing me excruciating pain.
travis bwt 239 time 13:00 as Rx'd
rob bwt 236 time 6:22 as Rx'd
form got sloppy towards then end, thought my head was going to blow up.

Comment #179 - Posted by: Travis L @ prosperity at June 24, 2006 11:20 PM

95lbs
3:53

Comment #180 - Posted by: DF at June 24, 2006 11:32 PM

had to use a wall clock in a seperate room
about 7 min
135lbs x 30

Comment #181 - Posted by: Thor at June 24, 2006 11:37 PM

bw: 130

65lbs
5:20

Comment #182 - Posted by: jbroshek at June 25, 2006 12:58 AM

No access to Bar or Bumpers
So
KB Day

Long Cycle C&J 30 reps for Time
2x16kg KB
1.42
Rest of WO on Blog

Comment #183 - Posted by: Adc (XfitSydney) at June 25, 2006 1:25 AM

wod: 95lbs 8:05

Comment #184 - Posted by: Onefastbird at June 25, 2006 2:55 AM

First time at prescribed weight (135lbs), which is bodyweight for me.

all cleans from the floor as I needed to do this in mostly singles, and split jerks.
12.16


Comment #185 - Posted by: markb at June 25, 2006 4:19 AM

110 lbs.
5 min 12 sec
Bodyweight 170
Age 33
Touch and go from the floor, power clean and jerk
Must try 135 next time, but know it will be tough...

Comment #186 - Posted by: tranholm at June 25, 2006 4:34 AM

Powercleans followed by a pushpress, need to work my technique on jerks.

BW: 186 lbs
Weight used: 135 lbs
Time: 10:45

Comment #187 - Posted by: Gaso at June 25, 2006 4:35 AM

5th month on crossfit - first Grace

44 y.o. - bwt 140 - used 105#

time: 10.06

I really used to think I was in good shape after 30 years of "working out"

Comment #188 - Posted by: Laine Lindsey at June 25, 2006 4:55 AM

95#: 4:45... shoulder better, increase weight next time

Comment #189 - Posted by: broot at June 25, 2006 5:02 AM

Wrists sore, maybe some tendinitis kicking in, maybe im just a pussy!? i didnt complete workout because my wrists couldnt take it.

Comment #190 - Posted by: Franz at June 25, 2006 6:14 AM

9:45

a little slow back was not feeling good

Comment #191 - Posted by: Laramee at June 25, 2006 7:00 AM

Nice Vid, thats some good work on the clean and jerks!

Comment #192 - Posted by: Franz at June 25, 2006 7:26 AM

bw-201

cfwu x10 x2

wod
as rx'd with 135

6:39

Comment #193 - Posted by: MCORRY at June 25, 2006 8:34 AM

m

bw-201

cfwu x10 x2

wod
as rx'd with 135

6:39

Comment #194 - Posted by: MCORRY at June 25, 2006 8:34 AM

135 lbs.
7:51
power cleans, good jerks.

Camp Liberty, Baghdad

Comment #195 - Posted by: newt66ssa at June 25, 2006 8:36 AM

No Grace. Climbing at Offsets.

Comment #196 - Posted by: John Seiler at June 25, 2006 8:51 AM

30x95# clean and jerk 10m19s
10 jumping pullups
10 knees to elbows
1/4 mile precore eliptical level 7 in 2m19s PR
total time ~20min
40yrs, 218#, 6th WOD every other day

Comment #197 - Posted by: James N at June 25, 2006 9:22 AM

6:25 (PR)
30kg (66lb)

Comment #198 - Posted by: Megan S. at June 25, 2006 9:34 AM

This is my first post and WOD. Needless to say, this is my first taste of "Grace"! I hadn't trained in 3 weeks so didn't have any idea what was in store for me.
33yrs,201#,time 4:58....weight wasn't bad, just sucking some major wind. Better get after it consistently!

Comment #199 - Posted by: Eric at June 25, 2006 9:44 AM

40 y/o bwt 185
first time for grace. trying to find good weight. broken up

75 x 10
95 x 10
115 x 5
135 x 5
about 15 min

will go for better time next grace

Comment #200 - Posted by: fred stl at June 25, 2006 9:51 AM

95 lb's - didn't have watch- about 5 min.

Comment #201 - Posted by: cja at June 25, 2006 10:08 AM

6.29 but I used dumbells - 20lbs.

Comment #202 - Posted by: Abby at June 25, 2006 10:19 AM

AS RX'D

7:53

Comment #203 - Posted by: Fireman Rick at June 25, 2006 10:30 AM

4:39 as rx'd.
5:32 last time.

Comment #204 - Posted by: bradw at June 25, 2006 10:53 AM

BW = 197
Age =39

First time doing this one, used 95 lbs.

3x10 time: 2:07

Next time shoot for

2x15 in time: 1:59

Comment #205 - Posted by: Maximus at June 25, 2006 10:53 AM

15x120 and 15x110 in 15:59. Time would have been better if I hadn't been on a beer diet for the past week.

Comment #206 - Posted by: JD Stephenson at June 25, 2006 11:00 AM


135 lbs

9:27 --started out squatting all the way and then my buddy told me I could power clean--will try for a faster time using this technique next time

Comment #207 - Posted by: gkjake at June 25, 2006 11:08 AM

BWT 250
was looking for 5 minutes...
as rx'd (well not really...power clean/push press)6:06
broken after first 11...

Comment #208 - Posted by: BBH at June 25, 2006 11:09 AM

85# 3:49

Comment #209 - Posted by: Sue Ady at June 25, 2006 11:28 AM

6/25/2006
BW 172 Full CFWU
Time 6;10 95# Breakdown sets of 5
OHS 5x5 75# First set form weak, put board under feet, form better
Pull ups 12,10,10

Comment #210 - Posted by: Kent Kasica at June 25, 2006 11:51 AM

bwt: 150

11:15, 95lb

Comment #211 - Posted by: Mike23 at June 25, 2006 11:52 AM

Worked on form after Friday's workout
95 lbs x 20
105 lbs x 5
115 lbs x 5

Ended at 6:48

Comment #212 - Posted by: tlow at June 25, 2006 1:19 PM

95# 4:37.94

Comment #213 - Posted by: Scott W. at June 25, 2006 1:56 PM

135: 6
115: 12/6
135: 4/2

4'32"

Comment #214 - Posted by: sean d at June 25, 2006 1:59 PM

26yo 200lbs
135 as rx'd
strict adherence to form (no bumper plates)
4:40
thanks to crossfit, this workout was much easier than i thought i would be.

Comment #215 - Posted by: Greg at June 25, 2006 2:05 PM

this took me about 17 min, but could have pused myself more.

Comment #216 - Posted by: juro at June 25, 2006 2:10 PM

failed to complete.

did 20 in 3:29

Form suffered and lower back was upset about it.

Will continue to strive for 30.

Dr Eric killed it pretty good, under 5 minutes-I will look for his time here.

Comment #217 - Posted by: Parker at June 25, 2006 2:10 PM

forgot...

bw: 239
age: 35

2nd crossfit workout. Just getting started.

Comment #218 - Posted by: Parker at June 25, 2006 2:12 PM

3:54 as RX'd

Sloppy at the end, my collarbones are very red and bruised from dropping the weight onto my chest from the press position.

Comment #219 - Posted by: DrEric at June 25, 2006 2:15 PM

btw: 125
50 lbs, 9:40
first time at these. was smoked, but good to practice form.

Comment #220 - Posted by: Ann Marie at June 25, 2006 2:37 PM

BW 197lbs ht 6'0"
as RX'd
Time = 10:01

First time doing clean and jerk - must improve form to improve time

Comment #221 - Posted by: JT at June 25, 2006 2:55 PM

BWT: 170#

CFWU: x3

WOD: 6:58 w/ 95# (next time 115#)

3000m C2 ~15:00

Weighted dips 45# x4, 70# x4, 90# x4

Comment #222 - Posted by: gav at June 25, 2006 2:57 PM

CFWU x 2
111 lb
7:08
row 2000m
should have used more weight, easier than I thought it would be

Comment #223 - Posted by: Chris C at June 25, 2006 2:58 PM

8:12 -- PR by 2:35 since January, though both scaled to 95#.

All squat cleans, though some ugly catches -- I'll probably find some road rash on my sternum & collarbone!

Jerks were push jerks -- don't need to split until the weight gets heavier. Some ugly but made sure I locked out at top.

Comment #224 - Posted by: John Frazer at June 25, 2006 3:00 PM

1:26

only used 95lbs though

tried to go light on the weight in order to match those awesome times on the video

obviously went too light

still a great workout - 5 minutes flat on back afterward thinking happy thoughts

Comment #225 - Posted by: gbass at June 25, 2006 3:05 PM

just learning these.Got some coaching on technique by Max. 111# broken. I sure feel the difference when the technique is better.
Good stuff!

Comment #226 - Posted by: firedave at June 25, 2006 3:10 PM

Grace 4:38 with 95 lbs.
Will have to try 105 or 115 next time.
Followed with two rounds of Barbara, and 15 handstand push-ups

Comment #227 - Posted by: Mark Rosen at June 25, 2006 4:17 PM

age: 15 bwt: 160 height: 5'5

used #95

1:47 (using technique greg and dave used)

Comment #228 - Posted by: Alex at June 25, 2006 4:30 PM

4:50 as rxd.

Comment #229 - Posted by: Paul Si at June 25, 2006 5:11 PM

Haven't made time to workout the last few days. LAZY! Coulda done it. I just didn't make it happen.

Anyway did Grace on Sunday as follows:

Crossfit Warmup 10 X 2 rounds

Clean & Jerk 95# X 30 reps 5:25

Comment #230 - Posted by: wink at June 25, 2006 5:24 PM

around 8 min, 135lbs

Comment #231 - Posted by: johnmcc at June 25, 2006 5:25 PM

BW: 170lb

Grace as rx'd 6:12.

Finished off with a missed push jerk wod and some heavy bag.

Comment #232 - Posted by: LMD_Mike at June 25, 2006 6:31 PM

32 yoa
btw 205

CFWU x2
105# C/J = 9:05
20 minute bike.

It hurt, and I loved it...

Comment #233 - Posted by: SPB at June 25, 2006 6:32 PM

9:22
115# BB
Power Clean and Split Jerks

Comment #234 - Posted by: Chris R at June 25, 2006 6:43 PM

As Rx'ed
7:43

Comment #235 - Posted by: Jon L at June 25, 2006 7:12 PM

6:31

Comment #236 - Posted by: James Hegeman at June 25, 2006 8:39 PM

Didn't perform for time. My first time with Grace. Completed 29 reps w/ 40 lbs. Failed on final rep. Questionable form but working on it.

Comment #237 - Posted by: Prima at June 25, 2006 8:55 PM

Colorado Springs fire
Coop 25 x 105 5 x 115 approx. 8 mins
Don 10 X 95 15 X 105 5 X 115 Approx. 8 mins

Comment #238 - Posted by: Coop at June 25, 2006 9:11 PM

BW=205
141 lbs barbell, power clean, some push jerks:
7:28.00

Comment #239 - Posted by: jimc at June 25, 2006 9:31 PM

Did sub for Grace inspired by the Brand X saturday workout (posted by SDMike above)

"Grizzly" 30 bear complexes for time 45# bar 8:53
Bear complex= Squat Clean, OH Press, Back Squat, press over head back to start again.

Also did 30 strametz's for time: 17 minutes. Strametz = Power Snatch, OHS, Lunge-L, Lunge-R

Comment #240 - Posted by: laurar at June 26, 2006 12:05 AM

11:07 (split jerk)

Form on regular push jerk is awful.

Comment #241 - Posted by: Tommy A. at June 26, 2006 12:18 AM

7:20
137# power cleans with full squat
push jerk, even though at the end it felt like push press

Comment #242 - Posted by: Dbanks at June 26, 2006 2:51 AM

125#

23:10

Comment #243 - Posted by: GeorgeM at June 26, 2006 5:43 AM

"Grace"

55 pound Clean and Jerk, 35 reps

Had to use the wall clock... 5:30 I think.

Had someone from work try to ask me a work related questions right in the middle of the set. GGGRRRR!!!

Did and extra 5 reps just because.....

JFG

Comment #244 - Posted by: JFG at June 26, 2006 9:42 AM

10:28 as Rx'd.

Comment #245 - Posted by: Alex McClung at June 26, 2006 10:16 AM

Grace

145# = BW

5:10 with 65#

Comment #246 - Posted by: Kyle Burns at June 26, 2006 11:20 AM

1st attempt at "Grace"
135# time 19:06
I should have watched the demo video before I did the WOD rather than after. I think I would have been inspired to move a bit faster. Oh well, next time!

Comment #247 - Posted by: SteveT at June 26, 2006 11:25 AM

16:15

made the mistake of dong yesterdays WOD before this one. Hurt my time by three mnutes.

Comment #248 - Posted by: ChadC at June 26, 2006 11:44 AM

bw 196
age 28

As Rx'd
8:04

Comment #249 - Posted by: Stéphane Briand at June 26, 2006 1:25 PM

135lbs. as RX'ed: 5:27
First time, doing Grace; tenatively paced it out when I should've gone harder. Next time shoot for sub 5.

Comment #250 - Posted by: Mone at June 26, 2006 2:03 PM

8:29-as rx'd w/ 135#.

Comment #251 - Posted by: MSR at June 26, 2006 2:17 PM

2.5 mile Training Run then....

111# for 30 Reps as RX'd...7:44

Comment #252 - Posted by: dyagg at June 26, 2006 3:05 PM

What is the difference between the clean and jerk shown in the WOD video demo and the clean and jerk shown in the "Exercises" section of the website? Thanks.

Comment #253 - Posted by: Frank Montalvo at June 26, 2006 3:23 PM

as rx'd, 22:51...kept it slow and really worked on perfecting form...the power lifting is all very new to me still.

Comment #254 - Posted by: greenwombat at June 26, 2006 4:04 PM

15 CJ, 15 C: 8:00

Comment #255 - Posted by: Newlin at June 26, 2006 5:13 PM

bw 185
age 32

65 lbs
about 15:00 (forgot to time it)

Laid down and prayed to puke.

Comment #256 - Posted by: Uwem at June 26, 2006 7:01 PM

Broomstick, 30 reps
2:00

Comment #257 - Posted by: Al Noel at June 26, 2006 8:23 PM

age: 34 btw: 191# ht: 5'8.5"

Time: 7:49
95# broken 6,4,5,4,4,4,3

Comment #258 - Posted by: Kudo at June 26, 2006 8:58 PM

36yo 190lb

135lb 5:57

Comment #259 - Posted by: JackM at June 26, 2006 9:59 PM

BW 125

4:20, 66#

Comment #260 - Posted by: Alicia Zhuang at June 27, 2006 2:13 AM

tuff one

age 21
bwt 149.9 lbs

as rx'd
cfwu

135 lbs

total time 11:31

Girlfriend Diane

age 24
bwt 143 lbs

65 lbs x 8 reps
then 55 lbs x 22 reps

total time 5:06

Comment #261 - Posted by: patrick furphy at June 27, 2006 2:45 AM

bw 165 fem, 5'6"

9:14:58

almost parallel every time
better than my 30 rep snatch time

Comment #262 - Posted by: pam at tulsa at June 27, 2006 6:18 AM

whoops, I used 77lbs...

Comment #263 - Posted by: pam at tulsa at June 27, 2006 6:19 AM

CFWUx2, 8:17 w/70#
Bag work, 5x5 KTEs

Comment #264 - Posted by: john h at June 27, 2006 9:32 AM

4:45.

Comment #265 - Posted by: barry cooper at June 27, 2006 10:53 AM

WOD#8
Age 35
BW 68 kg

With 30kg EZ Barbell. Weird grip. I suck at this weightstuff.

Time: 4:55

Comment #266 - Posted by: mrjling at June 27, 2006 10:53 AM

Grace
95 lbs
9:03

Comment #267 - Posted by: David Burns at June 27, 2006 11:14 AM

4:24

Comment #268 - Posted by: t-bo at June 27, 2006 12:00 PM

BW: 194
As Rx'd, 5:58.

Comment #269 - Posted by: Jamie W. at June 27, 2006 2:15 PM

A little behind but I love this one, 3:27 as RXed, 205 lbs. 41 yoa.

Comment #270 - Posted by: MikeM at June 27, 2006 2:30 PM

As shown on video
rx'd 4:40 need better pressing 'jerking' technique)

Comment #271 - Posted by: AJonusas at June 27, 2006 2:33 PM

Time: 8.48

35 kg.

Comment #272 - Posted by: Christina Sklebar at June 27, 2006 3:13 PM

"Gracie" @ 115 lbs.

Time - 8:48

Max'd Clean and Jerk @ 170 lbs.

Comment #273 - Posted by: tklink at June 27, 2006 3:20 PM

8:48 as RX.

Comment #274 - Posted by: luca.Z at June 27, 2006 4:43 PM

Squat C&Js

85#s

10:54

Comment #275 - Posted by: rick williams at June 27, 2006 5:46 PM

Just under 7 minutes as prescribed

Comment #276 - Posted by: Steve T at June 27, 2006 6:40 PM

BW 186
CFWU 2 rounds
Thought I was HE-MAN
135-7
115-5
95-8
95-6
95-4
Total 5:05
Should have gone with 95lbs the whole time

Comment #277 - Posted by: Rob G at June 27, 2006 7:07 PM

115#
4:11

try 125 next time

Comment #278 - Posted by: lgm at June 27, 2006 8:32 PM

Done 6/27 PM.

As Rx'd 3:35 with 135. PR by 40 seconds!!!!

Comment #279 - Posted by: Andy Shirley at June 27, 2006 9:03 PM

done this one again with a lighter weight

age 21
bwt 149.9

30 kg

time: 5:00

Comment #280 - Posted by: patrick furphy at June 28, 2006 12:54 AM

last time

135# 16:49

this time

95# 8:49

I've been away for a couple of months. Want to ease back into it.

Comment #281 - Posted by: EMelton at June 28, 2006 3:53 AM

About 6:40

Roughly half full squat cleans and half power.

Comment #282 - Posted by: Kramer at June 28, 2006 4:37 AM

Weight - 159.5

Loads:
first 15 - 115
last 15 - 95

Time - 8:50

Comment #283 - Posted by: MJB at June 28, 2006 6:26 AM

9:28 @ 115#

It's interesting that CrossFit is normally a "form stickler", but in the videos I've seen for this workout people are generally doing power cleans and push presses...not a full clean and jerk. I thought all cleans were to be "squat cleans" unless otherwise noted.

Comment #284 - Posted by: JohnP at June 28, 2006 8:13 AM

3:25 as rx'd

Comment #285 - Posted by: DJD at June 28, 2006 9:53 AM

75#

6:38

Comment #286 - Posted by: jenika at June 28, 2006 12:20 PM

Rx'd
BW 190
135lbs.
3:07

Comment #287 - Posted by: Andy Hendel at June 28, 2006 12:41 PM

Rx'd
BW 190
135lbs.
3:07

Comment #288 - Posted by: Andy Hendel at June 28, 2006 12:41 PM

8:00.

Comment #289 - Posted by: morisong at June 28, 2006 1:54 PM

First time back posting in a while . . . young kids = hard to get more in than CFWU. So,

CFUW x15 x3 (substituting 15 dips w/ 10 ring dips)in a.m.

5:45 w/ 95# in evening.

Comment #290 - Posted by: Chris.Mich at June 28, 2006 5:15 PM

Age = 39
Weigt =195 (down from 210, thanks xfit!)

As Px'd

135x30

mostly singles, a few doubles, failed on 24th rep. rested, finishd in 18:00

Comment #291 - Posted by: Maximus at June 28, 2006 6:07 PM

BW 225 age 33 3:01
135lbs 15 x 5 x 5 x 5
first time doing Grace been doing Xfit for 2 1/2 weeks now I still have a little head cold from yesterday
warmed up with 3 sets of 20 pull ups and 3 sets of 20 push ups then did the WOD

Comment #292 - Posted by: TCorey at June 29, 2006 3:44 AM

D-4:42 @ 75lb. Go 95 next.

M-4:56 @ 45lb. Go 55 or 65 next.

1.6 run-16:24

Comment #293 - Posted by: Dylon at June 29, 2006 6:58 AM

4:54 with 60kg

Comment #294 - Posted by: Graham at June 29, 2006 7:17 AM

13:33

115 x 10
135 x 10
155 x 10

probably should have started heavier, but who knew I was getting so much stronger!?!?!? Thank you crossfit!

Comment #295 - Posted by: dandny at June 29, 2006 9:23 AM

#95 lbs.
8:57
Tried to focus on form and get a deep squat but the last five or so still ended up being power cleans. When I can do this under five minutes with full squats, I'll move up. Until then 95 is enough for me.

Comment #296 - Posted by: mws at June 29, 2006 3:41 PM

4.55
used 115
10, then sets of 5.

Comment #297 - Posted by: Mike_h at June 29, 2006 7:41 PM

Had to skip this one due to sickness.

Comment #298 - Posted by: Mike Scott at June 29, 2006 9:33 PM

bw 146#

4:50 with 95#
better late than never

Comment #299 - Posted by: pat d at June 30, 2006 4:02 AM

115. 7:45

Comment #300 - Posted by: Steve72 at June 30, 2006 7:28 AM

CFWU - 7 pullups/11 dips

95 lbs/ 8 minutes

Comment #301 - Posted by: homerba at June 30, 2006 3:26 PM

late post due to trip

as rxd 95 lbs
4:16

Comment #302 - Posted by: Thomas at June 30, 2006 3:54 PM

7:51
sub 115#'s
followed video (power)
wu=run 1 mile, cfwux3, ring dips
bar work to loosen up

Comment #303 - Posted by: GregEv at June 30, 2006 5:23 PM

BW=167 lbs

See June 25, 2006 Sunday 060625 for time.

Comment #304 - Posted by: Ell at June 30, 2006 5:46 PM

BW = 167 lbs

used 95 lbs...little over 6 min...power cleans then press. Didn't need a bucket, will go heavier next time.

Comment #305 - Posted by: Ell at June 30, 2006 9:01 PM

Ok had to drop this in...cut time in half (12 min) from last time! Didn't even realize the improvement.

Comment #306 - Posted by: Ell at June 30, 2006 9:03 PM
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