CAN'T WAIT.

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

Too bad I'll miss Grace!

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

Grace would be my second choice though. :)

Steveo

Hmm. Is this for time?

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.

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

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

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!

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?

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

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.

The blue bucket's for chalk.

brett (#4) yes it is for time.

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

Awwwwwwwwwwwwww maaaaan!!!

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.

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

DJ Im with you on that one!

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?

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.

#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(

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

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...

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

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

bumpers*

Team Peleliu

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

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?

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.

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

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?

#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.

as rx'd 3:17

Macon, GA

95#
4:55

Jason

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

#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!

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

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.

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

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.

Steveo, good luck with the truck pulling!:)

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.

10:49 as rx'd

65 lbs as Rx'd

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

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.

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.

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

squat clean and jerk 30 reps 115#
total= 12.06.99

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

135lbs 3:35

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

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.

used 135

6:08 as rx'd

95 lb C+J
6.16

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.

4:59 with 15 lb. cambered bar

8:38 with 135 lbs.

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 !!

As demonstrated... 8:07.17, 135#

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.

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.

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

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.

Hey-

#37 Denny, ... yes.

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

Gotta go throw hammers first.

-K

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

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

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.

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.

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

10mi run
i'll hit grace tomorroe

*tomorrow*

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

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!

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.

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

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.

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

I'm in hell and Grace is The Devil

37 yo
176 lbs

30 clean/jerk @ 95 lbs

7 min, 32 sec

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

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.

As Rx'd
135
3:35

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.

bw 190 age 41
As Rx'd
11:03

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

17:15 ouch

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

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

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

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

Completed in 10:00 using 65lbs.

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

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

As Rx'ed

Phill 4:52
Shawn 7:34

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.

65 pounds
7:40

FIREDAVE no cheating went on at the station today.

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

This one was fun
95
11:13

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...

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.

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

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

7:25

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.

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

Started with 95 then moved down to 65 after 5 sets

5:45

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

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"

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

2:32 PB

as rx 135 lbs

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

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

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

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

My first WOD.
55 lbs.
7:30

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

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

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.

6:47
135lb for 15
115lb for 15

2x muscle ups

Press jerk wo

1x muscle up

14:40

132 pound Power Clean and Jerk, 30 reps

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!!!

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

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.

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.

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.

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

"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

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#.

6:52

65# 50 Reps

Group Moffett

"GRACE"

115lb Clean and Jerk

Completed the WOD in 5:47:23.

10,5,5,4,6 reps

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

Wt# 135
Time: 9:01

BW 150#

Scaled weight back to #120
9:03

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

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

Age 35
BW 196

30 X 95# C&J
3:15

50lb dumbbells
5:41

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.

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

9:00

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 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.

Wt# 135
Time: 18:23

135#
Bwt 190
6:10

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

135LB x 30
16:50

As rx'ed

7:40

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!!

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

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.

as rxd
9:53

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

BW-201 49YO
95lbx30
6:59

One hour of ping pong and CFWUx2 for warmup.

5:15 w/ 85#

Need to up the weight next time.

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

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?

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

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.

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

BW-146

70 lbs broken sets
5 minutes

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!!!!

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

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.

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

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?

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

M- Wimped out

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

Awesome video!
Great effort and performance Dave and Greg!

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.

bw 204

135lb sc&pp 6:10

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

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).

4:30
45kg Clean and Jerk

3:46 faster and 5kg heavier than 7.4.06

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.

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

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

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.

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

Mike Donnelly

135#
4:30

As Rx'ed

6:15

43 yo
210lb

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

6:30

As Rx'ed
6:01
first Grace.

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

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.

As rx'ed

3:22

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.

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.

95lbs
3:53

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

bw: 130

65lbs
5:20

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

wod: 95lbs 8:05

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

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...

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

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

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"

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

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

9:45

a little slow back was not feeling good

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

bw-201

cfwu x10 x2

wod
as rx'd with 135

6:39

m

bw-201

cfwu x10 x2

wod
as rx'd with 135

6:39

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

Camp Liberty, Baghdad

No Grace. Climbing at Offsets.

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

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

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!

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

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

6.29 but I used dumbells - 20lbs.

AS RX'D

7:53

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

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

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

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

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

85# 3:49

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

bwt: 150

11:15, 95lb

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

Ended at 6:48

95# 4:37.94

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

4'32"

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.

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

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.

forgot...

bw: 239
age: 35

2nd crossfit workout. Just getting started.

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.

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

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

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

BWT: 170#

CFWU: x3

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

3000m C2 ~15:00

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

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

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.

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

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

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

age: 15 bwt: 160 height: 5'5

used #95

1:47 (using technique greg and dave used)

4:50 as rxd.

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

around 8 min, 135lbs

BW: 170lb

Grace as rx'd 6:12.

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

32 yoa
btw 205

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

It hurt, and I loved it...

9:22
115# BB
Power Clean and Split Jerks

As Rx'ed
7:43

6:31

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.

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

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

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

11:07 (split jerk)

Form on regular push jerk is awful.

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

125#

23:10

"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

10:28 as Rx'd.

Grace

145# = BW

5:10 with 65#

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!

16:15

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

bw 196
age 28

As Rx'd
8:04

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.

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

2.5 mile Training Run then....

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

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.

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

15 CJ, 15 C: 8:00

bw 185
age 32

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

Laid down and prayed to puke.

Broomstick, 30 reps
2:00

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

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

36yo 190lb

135lb 5:57

BW 125

4:20, 66#

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

bw 165 fem, 5'6"

9:14:58

almost parallel every time
better than my 30 rep snatch time

whoops, I used 77lbs...

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

WOD#8
Age 35
BW 68 kg

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

Time: 4:55

4:45.

Grace
95 lbs
9:03

4:24

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

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

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

Time: 8.48

35 kg.

"Gracie" @ 115 lbs.

Time - 8:48

Max'd Clean and Jerk @ 170 lbs.

8:48 as RX.

Squat C&Js

85#s

10:54

Just under 7 minutes as prescribed

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

115#
4:11

try 125 next time

Done 6/27 PM.

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

done this one again with a lighter weight

age 21
bwt 149.9

30 kg

time: 5:00

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.

About 6:40

Roughly half full squat cleans and half power.

Weight - 159.5

Loads:
first 15 - 115
last 15 - 95

Time - 8:50

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.

3:25 as rx'd

75#

6:38

Rx'd
BW 190
135lbs.
3:07

Rx'd
BW 190
135lbs.
3:07

8:00.

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.

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

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

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

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

1.6 run-16:24

4:54 with 60kg

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!

#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.

4.55
used 115
10, then sets of 5.

Had to skip this one due to sickness.

bw 146#

4:50 with 95#
better late than never

115. 7:45

CFWU - 7 pullups/11 dips

95 lbs/ 8 minutes

late post due to trip

as rxd 95 lbs
4:16

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

BW=167 lbs

See June 25, 2006 Sunday 060625 for time.

BW = 167 lbs

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

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