This will be my first time doing Grace.
Also is it alright to workout with a muscle contusion in your calf muscle?

as Veronica says:

If it hurts - Ice it
If it's torn - Tape it
If it's heavy - Lift it!

Seriously, use your judgment though. Only you know if you should be working out with the injury you have.

Mmmmm,

I'll have Grace for dinner.

Crazy. I did this yesterday for the first time.

#80

4:45

Here's to bein' "fallen from Grace" before the day is out!

-Tim

"The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge, while an ordinary man takes everything as a blessing or a curse."
-Carlos Castaneda

Neil(50)

Power clean and jerk or Squat clean and jerk?

The exercise demo " The girls do Grace" Annie, Nicole and the other girl (sorry I don't know her name) all did power clean and jerk.

Could somebody please clarify which one is the default technique for this WOD.

Crosfit rocks bigtime.

Have a good one.

Neilfit

Is anyone else reminded of Rex the martial arts instructor in Napoleon Dynamite when they watch Blauer videos? I mean no disrespect but seriously, I always expect him to bust out with, "Take a look at what I'm wearing, people. You think anybody wants a roundhouse kick to the face while I'm wearing these bad boys? Forget about it. Last off, my students will learn about self respect. You think anybody thinks I'm a failure because I go home to Starla at night? Forget about it!"
Oh, and I shall eat Grace with some Zone-Approved-hummus and a nice chianti.

Looking forward to my first date with Grace…

Tony, also looking forward to one of your seminars…unable this year but hopefully next…Looks like solid training and foundational material.

Wayne.

Sounds like a great workout tomorrow as i am about to go out and purchase my first olympic barbell and weight set! Can't wait!

Also i was wondering if there is a way i can purchase a crossfit poster to hang in my soon to be crossfit home gym. If not i think it would be a great idea and if you guys decided to make them you can count me in for buying atleast one.

-Marty

Dave,

I suffered a torn calf muscle about two and a half weeks ago and "ran" for the first time last Thursday when doing Nicole (more like a slow jog). I used the r.i.c.e. treatment when the injury first occurred. I also stayed away from running or anything that would put increased pressure on my leg but continued to work upper body. Like mentioned above use your judgement, if it hurts while attempting, don't do it.

Neil,
Click on the "compare to . . ." link and there is a WOD demo video that is pretty amazing. It should answer all questions re: expectations.
Hope that helps.

Scooter#

Power clean and jerk it is(Thank God!)

Thanks Scooter, you're right, the demo is amazing.

Have a good one.

Neilfit.

Cool - first WOD since my neck and shoulder problems over the last week and a bit. I think I'll do this with a piece of dowel. I'm just stoked that I am working out at all. A weeks break ended up being a blessing in disguise. I feel I am coming back refreshed and more motivated than ever.

That is my advice for anyone who gets an injury. Accept what has happened, get the required treatment done and be patient.

Thanks Nadia for your encouraging words. It helps when a fellow crossfitter can relate to what you are going through, and helps you get through it.

One of the great things about this Crossfit blog. I love how people who do not even know each other, will help each other out as they would a good friend. It shows how Crossfit brings strangers together, because everyone has the same thing in common.THE CROSSFIT LIFESTYLE!

Wishing everyone a great week

split jerk or push jerk

Another AWESOME workout!

I used 95 pounds, since I have never done this workout bofore.

Time; 4:58 w/95 pounds

after that I did 115x3
followed by 135x3

Good Luck to all!

-Chris
USMC 2/1

Shoulders gonna be DOMS'd tomorrow, gonna love Grace. =)

Brandon

This exercise is to be done as fast as possible. That said, would it be faster for you to split? Probably not, but if it helps you, go for it. I believe the only real requirements here are that the weight hits the ground every rep and you go to full extension over head every rep. As low as you can go to as high as you can go as fast as possible. Repeat thirty times. That generates a tremendous amount of power.

I'm trying to break the two minute mark for the first time. Last time was a 2:10. Kudos to all you sub 2 minute guys and gals. Probably the only time it is good to be a minute man.

5:36 w/ 135lbs. Split jerk.

I'm pretty sure Dave did 31 reps in that "compare to" video.

Comment #7

lmao, and also totally agree with, no disrepect either..

This is gonna suck. Bring on the pain.

m 37
Right well is my first time this one but i think im having a bad day today..lol..
50kg and 13min ( just having a Meow day!)
Will do better next go!!

I don't currently have access to a gym so my workouts are improvised and based on older WOD's modified to my level.

Today for time:

-100 body weight Squats
-30 Strict pull-ups + 10 jumping at end
-50 bar dips

Time: 10mins 22 seconds

Plus 1.5k jog home and CF Warm-up (Minus chinning and dipping)

Can't wait to have access to a gym though I love olympic lifts

k: 26 minutes. 35 X 10, 45 X 10, 65 X 10.

#12 nielfit

right there with ya dude. Squat clean and jerk is my nemesis.

95#

Did 20 reps in 12:53

57/185

Tried 65lbs way to light 1:30 30 reps

34yr old, bwt: 134

As rx'd

5:46

34yr old, bwt: 194

As rx'd

5:46

40yof

Shoulders and lats fried from the last two WODs despite resting yesterday so went into this one cautiously.

25kg (55lbs)
4:20
Will go for 30kg (66lbs) next time.

5k (3.1 mile) run
32:20

Grace is a great workout and if you go into it no holes barred you will definitely achieve fatigue especially in the fore arms and grip. Today was my first time actually doing Grace but was able to blaze through it pretty well.

26 yr, 210

135 lbs
2:58

115#
15:48

25/M/71.3Kg

45Kg - 7:44 (Full Squat Cleans and Split Jerks)

Relatively new to Crossfit, 4 months in, and did cleans recently with some concern for forearm and wrist hyperflexion/extension injuries (surgeon by trade). Anyone with advice for injury prevention in these regions with cleans and clean&jerks (my disability insurance just won't meet the bills).

Hi all

First time trying the clean and jerk as a two piece movement.

Question on the clean - When you snatch the weight up and drop into the squat, is the bar going directly onto your upper chest? I find myself holding the bar away from my body too much. I know I'll fail when I increase weight that way. I had a hard time telling from the videos if the weight was on the chest, or just close to it.

Thanks

AS RXed
3:42

Age:50
BW:170

125lbs/6:27

What are you supposed to do if your ceiling is to low to fully extend? I had this same problem with the workout on friday. :(

5min Rope skipping + CFWUx3

First time Helen. Used 50KG (110lbs)

5:28 min

Was still suffering from some serious lower back muscle ache from friday's WOD..

#35 "Clean" means to rack on shoulders in final position. Snatch = overhead. Keep bar close - try to make contact w/body as you jump/shrug.

Just discovered Crossfit about a week ago so thought I'd try my first WOD today. what a day to start on! managed with the full 135lbs but bit slow... 9:12.... plenty room for improvement I guess!

Rick and Dave - When dealing with injuries, you only know when you're ready for full action. But a word of advice when utilizing RICE... it does not take into account the need for motion in the injured area. As much as possible, you need to be moving the injury in a pain-free range of motion. It might be tight, but if it is not painful you need to be moving it, this will allow the collagen (connective tissue) fibers to repair along the proper stress lines. This will shorten your rehab and prevent excessive scar tissue formation. As well, ice should be applied no more than 15 minutes every hour... excessive ice will actually have the reverse affect of what you're looking for. The ice will reduce blood flow/inflammation but too much will result in an increased blood flow in attempt to warm the area. Compression should not cut off blood supply, but just be enough to prevent excessive swelling. Elevation needs to be above the heart. Good luck with your injuries.

44/176

As rx'ed: 9:40, squat cleans although caught some high but always sank down, split jerks.

I used 57 kg (126 pounds) with the time 06:13.

In the WOD demo video from 060624 ("compare to..."), the Greg (on the left) completes the clean and stands up, then does a jerk press. Whereas, Dave starts the jerk press from the catch in the clean.

Standing up might mean that the jerk is more controlled since the start position is better, but it makes the rep slower. I'll probably find that I need to stand up before doing the jerk press when I start to get tired. Is one more correct though?

BW: 165
"Grace"
Did with power clean and press
Time: 3:46

M/29yo/6'4"/202#
Time-6:12
Used 115#, bad knee & achillies. I couldn't generate much power. I probably need to take a couple weeks off, but I'm addicted!

F/32yo/5'10"/153#
Time-5:55
As Rx:
Used 95#, getting better with form :)

M/38/5'11"/167 lbs

First day back from a week off. (Although my week "off" included playing golf in 100 deg, 100% humidity!)

Very cautious, given I never did jerks and have a tender knee:

Hang Clean + Jerk
65 lbs x 30, broken into 5 rep sets

15:15

I will try 95 lbs next time.

Jake #34

Ophthalmologist by trade, I've said a couple of times here that the quality of my kids' diet depends on the health of my hands (the first time in response to a question about wearing gloves). Here's my take on your question, consistent with my shared thoughts here lo these 19 months:

At the end of the day this is YOUR CF and nobodies else's. Need to drop down in weight, go ahead. Get nervous with a particular exercise, sub. I don't do the 3 on 1 off because I simply can't do a WOD the day before I operate because I will see a tremor under the microscope that next day. You may find that this is not a problem depending on your particular type of surgery. A good friend is an orthopedic surgeon and he exercises in the morning before he starts operating.

Technique is critical. My first cleans (and front squats) really hurt my hands and wrists because I was doing them wrong. Practice, practice, practice with little or no weight until you are comfortable and without pain. Then, and only then, move up the weight scale. It's important to strive for the fitness ideal that is proposed here, but each of us has a unique and personal experience that affects our own CF. It's important to stay safe.

Hope that's helpful. Welcome aboard. Fasten your seatbelt.

It doesn't have to be easy
It doesn't have to be fair
It just has to be
-Rod-

Bingo-
good points in your post!

K-
WU- Row 1k
55lb Grace
Time 6:31
Wanted to go heavier, but was glad that I didnt because there would have been a lot of fails in there.

J-
WU 65lb clean & jerk x 10
as Rx'd
Time 7:39
1x F (made it up) 1 Shoulder Press (not made up)

Arthur Dent, You're a jerk!

Kate

bw: 186

As rx'd: 5:42. A PR by 1:41 and first WOD after a nice week long break.

subbed 95 lbs.
5:19

Not that I'm competitive or anything, but since Big John Messano and Super Anne are cathcing up to us in the baby race, we're going to have another one in March.

Mike 2 Big John 1

Mike Donnelly

Rode bike - 15 miles of hills (17.2 mph avg)
CFWUx1

Grace
6:48 (39kg/~85lb)

CFWUx2

As Rx'd
8:10 (power cleans)

Question, when you look at the video of the clean and jerk, you see that your suppose to jump one foot forward and one foot back on the jerk. Should we be alternating the foot stances throughout the thirty reps so that there isnt a leg imbalance?

As Rx'd

135#
17:13

Took a few too many breaks to answer questions from one of my partners. Felt crazy strong. I can't believe the improvements I'm making.

135 lb, 30 reps, 8:07

I kept myself going by remembering the comment in the video a few days ago: "That's a man doing that. I'm a man, I can do it too, I'm just going to be really slow."

287#/43 yom

Big Grace: 30 reps of 185# C&J in 6:18 (Power Cleans and Push Jerk) then 30 reps 225# BP in 5:32 and 30 reps KTE in 2:56.

46 / 178

as rx'd

16:54 full squat-cleans to lock-out overhead

I just passed the one year mark on CrossFit. It's been great. Looking forward to many more. Improvements have been just incredible to me. From 1 pull-up in a day to over 200. From 11 Cindy's to 22. From deadlifting 185 to 340. Not to mention the 10 pounds I've lost or the inches from my waist. Never have I seen more progress with such 'simple' and 'short' workouts. Thanks coach, workout partners (David - who got me started with this, Frank, and Patrick), and the rest of you who motivate me your accomplishments and insights.

Anthony (BW=180)
Notes: as rx'd
Time: 6:23

First time doing Grace and haven't practised cleans in long time, so I paced myself. Confident I can be under 5 min if I pushed.

20:20
14 135#
16 115#

Couldn't get 135 to a full extension above my head anymore.

42yom, 195.

5:55 @ 132lbs. (60kg)

PR, halved my time from last year..

Thanks Coach!

27 y/o male 170 lbs

"Grace"

135 lb full clean and jerk: 4:13

34/M/5'4"/150

8:47 w/ 125 lbs
Power Cleans & Split Jerk

46 y/0 male; BW 190 lbs

As Rx'd

4:07

41/185/6'

As Rx'd 3:58

#52 - Mike Donnelly - CONGRATULATIONS! Now we know the "WODS" you've been doing! Woo-hoo! OH-yeah!

me: "If it's a girl, let's name her Grace!?!"
anne: "(sigh!) No! We're not naming a baby after a workout"
me: "how about the middle name?"

"Grace": 9:15 as rx'd

New to crossfit...started last Weds.

43 yom
250#
6'3

as rx'd
split jerks
6:43

it has been while since I challenged myself this way...unloading and stacking hay at 200 bales a pop every third week has helped me keep Clean stuff going but pullups are at 2 tops, dips are coming along tho

30/m/190

Load - 135
Time - 6:58

A very humbling experience. Great job to all--no matter the time.

27 Yr old 190lb male

as rx'ed, 135#, 6:44.43.

finished it off with a little four mile run, 26:58.22. Felt every last foot change in elevation, thanks to some smoked quads.

Shoulder still has nagging pain and jerks hurt, so I did 30 #125 back squats for time, 10:47. Bw=128.

First time doing "Grace". 18:37 as prescribed. BW=155#

Tariq

41/168

My left shoulder felt questionable so I used 95 lbs.

9:02

Thanks for your comments Duvall. I went for a short, slow run this morning and the leg is feeling much better. This was more of a test to see if I could detect any pain, felt no pain, everything is coming together...

as Rx'd

135# x 30 reps

8:26

3:21
Power cleans and push jerk.

bingo #49
Thanks for the pearls. I substituted dumbbells for the clean&jerks today. Seemed to be much less forgiving on the wrists and forearms. I will heed your advice and practice with very light weight until I'm more comfortable with the barbell versions.

M/36/215 lbs

Damn, I was not at my best today.

500m row in 1:50
CFWU

95#

5,5,5,7,8

10:21

-- 1st set I did cleans into full squat, but that didn't last long
-- form broke down on very last rep of last set

Yes, I am weak, but I am also strong.

should we alternative which leg goes forward in the split?

6:46 Sub 95 lbs.

This was the first WOD I did at CrossFit NYC. It has not shown up again until today.

I had been going to the gym 6 days per week without fail for the previous six months, so in theory, I was not a complete wreck, although Josh Newman, the instructor that day, remembers it differently. He tells me that a heart attack was a near certainty, and my never returning was an absolute given. (My only clear memory is of needing two hands on the railings to walk down the stairs.)

It is interesting to compare the difference between then (7:30 and 55 lbs) and today (6:46 and 95 lbs).

Using Power = Force x Distance / Time, my power output has increased 91% in just over one year.

26/m/170

95#

11:32

Went for 50 reps....

got em....9:17....all at 8500 ft elevation...

almost met pukie

steve/50/165

115lbs 5:40
last few times with grace I used 95lbs.

patty/49
30lbs 5:37

bw 175

used 135

6:47

43/m/151#
3:07 with 95#

135# C+J 30 reps for time.

5.38m

20 in 3m

sets broken down 10,5,4,1,5,5

just started these WOD's/ this place is a great resource, thanks!

bw 175
105lbs @ 4:13

29/M/180

4:25 with 95#

As Rx'd
4min dead. Full Power Clean and Jerk.

'Pain is temporary'
or in this case Pain is 4 mins.

Neil: 95lbs 8:52
Sarah: Worked on learning cleans using the 20lb wall ball.

M/19/152
134lb. squat cleans & split jerks - 11:37

M/60kg

60kg load
combination SJ and PP overhead.
7:56

Took a two hour fixed gear bicycle ride with a couple of fast 40kph sections as a warm up.

Cheers,

Kong

I don't know how anyone goes sub 2 minutes on Grace, simply amazing. I had to break this into six sets of 5's.

bladeboy- glad to hear you are feeling better and able to get back to the workouts!

today is my scheduled rest day. Will get back at it tomorrow, which will be interesting after a busy weekend with lots of eating and drinking. Awful I know, but sometimes you've got to live a little right?! Atleast that's what I am telling myself...

50505050505050505050505550505050505050505050505050

M/34/187/6'
today I did the
Overhead lunge 50 foot, burpieX21 5 times
Time: 13:45

followed by
25yard overspeed rope drill X 2min
2 man 400 yard overspeed rope drill
2 man medicine ball sit ups (tossing back and forth)

what a way to start a Sunday! thanks CF!

50505050505050505050505050505050505050505050505050

As rx'd Approx 14 mins. forgot to start timer. First time with full clean and split jerk. Broken into very small sets. Definitely sweat out this weekends poison, good self-punishment.

First Grace.

28/m/200

8 min.

I've been working really hard on my body weight exercises and cleans have taken a back seat. Need to get it back going as I think a sub 5 grace is in my future.

bw 70kg

wu : run to gym 5min

42.5kg C&PJ x30 in 8:75

Never underestimate the ladies...

8:57... bah a reason to preview posts !

M/22/168

135lbs. clean and jerk 30 reps for time.
19m?s.
I realize looking at other peoples times that I cheated myself on this work out. I treated it as a strength exercise taking breaks as opposed to an anerobically exhausting one going as fast as I could. I look forward to the next time that I meet 'Grace' so that I can redeem myself for my poor performance today.
I did feel very strong though and I don't suppose it matters too much. I can just play lacrosse harder this afternoon.

Ducks

#55 Rafiki,
I am curious too, but I don't think you switch it up. I don't see Olympic weightlifters practicing the opposite foot formation. I read a t-nation article where they jerked both ways and it was funny (videos included). My guess is that since your knees are same distance from your hips, and you are not falling over, your legs will be getting the same loading.

#35 JackG13
The front squat rack position is sort of above the clavicle, in a "pocket" formed by your deltoids when you lift your elbows parallel to the ground. The only painful aspect there might be would be against your neck/trachea, because you're supposed to press it right in there. But there shouldn't be any load on your wrists, and especially not the chest. Raise them elbows!

39/195

15mns w 115. Too many squat cleans. Next time I need to do the power cleans and increase the weight.

37/m/163

Used 115#

8:56

Looking forward to getting faster!

32y/o male
first time meeting grace
CFWUx3
10 muscle ups
95# clean and jerk, concentrating on form 10x
135#" 20X
16:09

This workout was a perfect opportunity for me to state the obvious...........there are a lot of crazy strong people in this community.

good job. hope to cut my time in half for the next time i see grace.

46/201

4:40 as rxed

CFWU x3 (10 reps)

Didn't have it today--shoulders still fatigued from Friday's workout.

Clean and jerk 35 pounds for 30 reps in 4:07 (broken into sets of 10)

Worked on achieving proper form. Will try 45 pounds next time.

5:59

43/m/168

As Rx.

8:06

Mark 95 lbs 5:24
Theresa 45 lbs 5:43

12.32 as rxd

2:43 as rx'd

power clean and push jerk - 135 lbs
(10,..doubles)

am - skip/abs - 20 min

as rxed 7:32 with full squat cleans

2:49 - 55 lbs power clean and push jerk

pre-bike ride with Red
post - lunges/squats/knee raises/pull ups

Grace"
135lb. Clean and (Push) Jerk, 30 reps

7:30

29m/170
4mi bike ride to gym

Grace: 135# - 6:27

Finished with 500m row in 1:35.7

4mi bike ride home

2:50 with 65 #
Almost half the time it took me on my last attempt.
Thank you CrossFit.

2:50 with 65 #
Almost half the time it took me on my last attempt.
Thank you CrossFit.

26 yom

192#

105 # - Squat Clean and Push Jerk - 30 reps

13:13

135#
9:13

slow, but as rx'd

185x7x3

31/m/215/6'5"

5:47 as rx'd 135 lbs.

as rx'd in 19:55
then played home run derby for 2 hours and hit 11 homers in 7 innings

38/m/174/5'7"

As rx'd in 13:42. This is my 4th week and loving it!

Any CrossFitters at Ft. Rucker, AL?

42yom / 147

CFWU x3 x15 (-PU, Dips)
WOD - Grace as RX'd, 1st time for Grace
7:49

Post - 1 arm 1 pood swings 2 sets of 10 each arm and windmills, GHD Bench Press 5 sets of 10 (45#, 55#, 65#, 75#, 45#), and GHD situp 3 sets of 12

135 Clean and Jerk x 30

1:32 . . felt good

"Diane" as Rx'd

Time: 14:29

Still trying to figure out if it's better to use the prescribed weight w/ breaks or use a lower weight and blow through the WOD.

CROSSFIT ROCKS!

105#
8:17
increase weight next time

50/195

Did not have it today. First time as Rx'd.
18:46

30yo M/200lbs
As rx'd

7:25

Impressing time Greg - good work!

Charity-5:22
91#

WU
.5 mi. walk on treadmill and stretch
WOD
105# PCJ
9:14

3 person rotation,

135lbs
30reps
20reps
10reps
5reps

Rotating through people at end of each set.

CFWU X2
Bergener WU X2

Scaled down to 85 lbs.
Broken sets 10-5-5-5-5
6:03:32

17:35 as rx'd
I was happy with the as rx'd but know I could have pushed harder. Certainly wasn't touch and go as I had to pause and reset everytime. What I was happy with was that my aggression or as OPT put's it "my intent" was better to get the 135 over my head.

pre: modified cfwu and bwu then technical build up to 135#
post: glute/ham raises and stretching

Although it's Sunday, not much to say today.
Last shoulder WOD blasted me. "Grace" would have been my 4th day so will pass and add her to a WOD this week. Did instead:

"Honey Do"
For time:
Mow lawn, front and back
Vacuum, up and down
Laundry x 5 loads
Grocery shopping

Forgot to wear watch, time unknown; all sets completed :=)

See you all this week. Thanks again, Coach, for having me.

Neil(50) & Ellie(52)

Ellie

Power clean and p/jerk 25 kgs X 30

4.59

SDHP 25 kgs X 10
Pull ups X 10
S/A snatch 10 kgs X 10 R/L
Situp to stand up X 20

3 Laps 12.37

Neil

Power clean and p/jerk 60 kgs X 30

7.00

SDHP 45 kgs X 10
Pull ups X 10
S/A snatch 20 kgs X 10 R/L
Situp to stand up X 20

2 Laps 9.45 (ran out of time, gym was due to shut)

Have a good one.

Neilfit.

First ever Grace: 6:30. Nice WOD, I like that. Definitely could have pushed it up a notch. Something to shoot for next time. Oh, only used 55#, as I was really trying to emphasize form. Also had someone with me who knows a thing or 2 about o-lifts, so wanted his expertise, and was also a little self-conscious.

30yom, 185#......btwn 4-5 min (no stop watch today, just digital wall clock) with 95#....felt like i didn't quite push it far enough so finished out with a couple of 5 rep rounds at 105# and some power cleans.....reading a fighter's heart by sam sheridan, pretty good so far....

20y/o 205#/m

135#, 30 reps

9 min

95lbs.
3:46
Will go to 135 next time.

As written... 7:07
BW 165

bw - 195.5
95 lbs.
5:08

6'2" 34 yom 185# (6mo. Crossfitting)

135# x 30 14:47

... and yesterday, at the Rock Bowl, with mild precipitation, and a nasty headwind on the last turn, a BrianB World Record 1:17 in the 400m dash - woohoo! Crossfit rules!

Anybody Crossfitting in DBQ, IA, USA please get in touch with me! :)

rx'd 8:37

m/35/215 lbs

Load: 115 lbs
Time: 19:02

24/m/175

As rx'd, 115 lbs, 7:49

28/f/154#

65#, 11:45. I didn't have much power today, and some of my reps were sketchy. At least the bar went up every time.

45 y/o - 6' - 225#

CFWU x 3

As RX'd

3:05

Next time bust 3:00...just push.

Steve
95 lb
5:53
Was sucking air 5 or 6 reps in, but my form felt REALLY good.

41 yom/ 207#
First day back after being at school for two weeks. I ran or did body weight resistance crossfit-type workouts three days on and one day off for the two weeks. No computer access or gym equipment to stay up withe WODs and no equipment at home today.

Ran 3.4 miles in 30 min - Jeez, that sucked!

17/m/160
10:38
105#
didn't rest yesterday
body ached

No Grace for me today - I know my hands will pay if I do. I'm attending a kettlebell sport coaching workshop run by Valery Federenko this coming weekend (thank you Catherine!!) and need my hands in good condition to receive an accurate assessment of my technique.

****

6 minute double 36# kb jerk set - 45 reps. Had at least another strong minute in me. No overlapping bell handles or heel raising in the rack. I don't think I held the bells quite right - my thumbs were sore and fatigued by the end of the set.

6 minute rest.

4 minute double 36# jerk set - 42 reps. Found the sweet spot in my heels of my hands; thumbs not feeling stressed.

4 minute rest.

2 minute double 36# jerk set - 20 reps. Solid with good rack and overhead lockout position, but definitely getting tired.

Not being able to put down the weights to rest and trying to breathe while holding the bells on your chest is not a pleasant experience.

On week 3 of cf and wasn't sure about my form and potential back strain so I took it easy with 10 kilo plates (95 lbs) I could have done 115 for sure and maybe 135. next time grace.

45/m/180

as rx'd with 95 lbs time 2m24s

m/33/5'9"/175-[103 days since CF Columbus Ohio]

95 lb

7:50

Form looked better today.

37 yom 195

Yesterday run 10km

CFWU x 3 (with 3 sets of ankles to bar, pullups at 10 and dips at 10)

then 5 x warm ups clean and jerk 45,75,95

First time doing Grace

Scaled:

32 reps (lost count) x 115
8:32

Will go up in weight next time.

Definately had to break it up. But my form felt really explosive today. Watched a lot of videos and FAQ time yesterday really helped.

still sweating an hour later even after a shower.

I was really motivated by watching the WOD with the girls. Can not say enough times how much I am impressed with this community.

Thanks for all the resources Crossfit.

Luc

38/m/195

Warm: 200 Abs
Stretched the back out

95# 32 reps...just for good measure, in case I lost count. 5 minutes. Got a good sweat going.

Grace =>15:10. lots of room for improvement.

200# 29yom
as Rx'd 11:30

d - 29m/175
9:30 - used 60# DBs and performed hang cleans. They were a bit heavy and very awkward. After the first 7 in a row had to take them 2-3 at a time.

j - 33f/125
5:50 - 75# hang cleans

37/m/178

8:38

Sub'd 115#.

220# 28yom
as RX'd: 7:32
got too cocky after 8-10 reps, rested too long. I'll get you tomorrow, Mark!

36/m 185

32 reps

135lb 5X
125 27X

19:05

7:31 w/ 115#; 5 and change last time w/ 95#. I love doing c&j's although you could hardly tell it from watching me. 115# seemed like a good compromise between trying to smoke the WOD w/ 95# or take forever at the rx'ed weight. Frankly, after Friday's WOD ,I thought 115# would feel rather easy. Right! Thanks Coach! BW:176 Y/A:58

32/M/72"/165

As rx'ed
135lbs in 6:36

M/22 bwt:149 cfwux3

As rx'd: 10:01

4.39 @ 115

22yom/6'2"/212#

rode for about 20 mins then rowed for about 30 mins.

as rx'd @ 135#
4:43

Bwt: 133

As Rx'd:

8:14

This is heavy :) Need some work

Forgot... I did full squat cleans, not sure if that is how we were supposed to do it... just assumed

Grace
135 lb clean and jerk
7:30
This was my first time doing grace.

18/m/170
Been doing CrossFit for about 2 weeks now and I am addicted. First time doing Grace today.

Warm-up: CFWU x2
Grace- 95lb
13:50 (can do much better next time)

50 pull-up burpees

Thanks Crossfit

This will be fun. I love cleans.
Should make me good and sore for the family trip to Schlitterbhan tomorrow!

D

1:52 with 65 lbs.... prob should of went heavier...

then biked to parents house for dinner.... mmmm.

40/79.1/13.3%
17:30, PR.

bw-200

wu
squats, pullups, goodmornings, front squats, presses, deadlifts, cleans, jerks

wod-as rx'd @135

6:45 total vs. 6:39 last time

Did the press, pushpress, pushjerk wod yesterday and the shoulders were feeling it today.

MC

37/175/5'11

Did 115 for broken sets. Worked on form

11:22

Q > When I get to where I can do the weight straight through, in good form, then I move up in weight right?

43yo/male 2nd week of CF

CFWU minus pullups and dips

clean and jerk 115#
split into many small sets - 18:21
man, I'm slow.

First time doing C&J - form was shaky and I did a lot of push pressing on some reps. Still, I finished all and got to full overhead extension. Left a lot of room for improvement too.

Did pullups and dips afterwards.

165/m/5feet8/20
8:00
used 85 pounds for the first 20 reps to master the technique
last10 reps were 95

25/M/170

As RX'd. Power cleans, and push-press. A few of the later reps were pretty much power cleans to a power-jerks/jerks.

7:00. This was my first time with this workout. I could have gone faster if I would have known how to pace myself. I busted out the first 10 in about 45 seconds. I was so winded that it took me another minute to get back on the bar. Then I squeezed out 5 at a time. Ugh.

To those who got under 3:00... wow. Thats 10 reps a minute. I envy you.

S/F

m/19/73.5kg

Grace, 45kg: 4:45
Will increase weight next time.

Tested for max. C&J:
75kg(pr),85(f1),75,80(f2),3x60

f1: Caught the bar very low and couldn't come up. Since my max. front squat (calc. from 3RM) is only 70kg, I'm not really surprised.
f2: Managed to get the clean, but didn't commit to the jerk.

It was the first time testing for my max. clean and jerk so anything would have been a PR. ;p I was so, so happy with my form (and performance in general) on the heavies. Smiling all the way home. I'm going to get someone to film me so I can get some pointers on my technique.

Max. kipping PU: 22 (counted a break in rhythmn as failure. I could have done more though)

Max. bar dips: 16 (not happy will that... Excuse: the shoulder WOD and the CnJ's wouldn't have helped...)

5:09 - 135#, pwr clns / psh jrks

7:31 (95lbs)

AM: Ran 2 miles plus 5 sets of 5 KB snatches.

WOD: 115# power clean and push jerks. 5:07

36/M/195

135X30=10:00

42yo/175#/5'10"/m

135# x 30

9:20

almost as Rx'd my clean and jerk is more like a clean and push press... was very challenging!

Todd and Christopher

Modified "Grace"

6 rounds

5x C&P 135#/65#
5x Chinups
Run 1 lap around fenced 3/4acre

Time 14:17 (Christopher)
Time 14:18 (Todd)

Recovery Drink:
5 egg frozen mixed fruit smoothie (forgot the banana)

Oops.
I'm 38 and 165#
Son is 12 and 90#

36/165#/5'10"

125# x 30 in 8:35

21/M/5'8"/180

As Rx'd:
5:48

first time with grace. very tough.

Age 30
BW 200
135 lbs. Clean and jerk 30 reps 7:14

Followed by 30 body squats on Bosu ball and 20 lounges.

I don't think I pusshe dmy self hard enough, Faster next time.

skip 5:00
clean & jerk 30 x 95# in 4:48
row 500m 2:24
3x2 mu -55#
total <15:00

m/34/150

135lbs

6:53

m/34/215

135lbs - 13:01

Ryan
21/m/125
95#, 5:46

Alex
21/f/115
45#, 8:00

Miles
21/m/150
95#, 10:55

Got a whole bunch of looks from the crowd at the bench presses today! One guy started Grace right after we left...I met up with him later for some sprints. This is catching on!

The commissary line sucked away all my gym time so I had to do it at home.
Sub 45lb db C&J
5:48
I lost track at either 24 or 22 so I assumed it was 22 and might have done 2 extra.

I did a 20s handstand today. My old PR was 10s. My 7 year old daughter got 22s so I need to ramp up my game if I'm going to beat her.

24yom, 5'11", 160lb

20x85lb clean & jerk
10x65lb clean & jerk
4:58

12:13

1-10: 95 lbs
11-30: 65 lbs

J: 2:43
135# PC/PJ (just like Mike A. in the old video). This is the one workout i'll do as power cleans when not specifically stated.

6:53
135# power cleans from the floor

4:28 as Rx'd

MC

32 M 182#
1st time Grace subbed 95#
4:15

M/37/175

First Grace. First time Clean and Jerk together. Open to vast improvement...

Subbed 65#
9:42

Finished with some shoulder presses, ring supports, and rope climbs.

age 41
bwt 210
15 min stationary bike
15 min c2 rower
3/4 mile run w/ 20# vest
300 jump ropes w/ 20# vest
CFWU X 3
WOD as rx'd w/ 135#s
time: 5:23

1st time meeting Grace; what a beauty!
Used 65# (couldve gone higher but not 95# yet):5:39
Then played with others @CFNYC w/ varying pushup fun, watching amazing boz jumps up to 51" and then did oly class--practiced sotz presses/heaving snatch balance etc!
An amazinng WOD followed by a trip to the beach for a bit!!

Just wanted to mention i beat JonR in HR derby today, i hit 16!!

Forgot 45yof/137#

Just wanted to mention i beat JonR in HR derby today, i hit 16. LOL

14 minutes, used 95#, felt great, 115 next time.

Ring practice after.

61 m
83 lbs
17+ min

35/M/175

First time meeting Grace as well. She's a very dirty girl; just when I thought she was done with me she demanded more! Kept it to a push jerk instead of split jerk.

I scaled it using 95# for a total time of 4:08. That was broken into roughly three sets of ten. I think next time I'll increase to 115#.

55 y.o. 155lb 5'10"
Used 65 lbs. 5:35
I coulda/shoulda used more weight, but in the 1.5+ years I've been doing CrossFit, I've severely injured myself using incorrect techiniques with weights. So, in an effort to keep myself intact I'm not using "hard" weights until I'm told my someone who knows how to lift weights that my technique is satisfactory.

sprints
clean & jerk 135x30 (no more than 5 per set). not timed, but didn't dilly-dally.
not a fan of timing self in such a lift. not a fan of high rep clean and/or snatch sets.

4:35 as RX'd

160#/33yom

CFWUx3 (8:51)
WOD: 30 135# C&J as Rx'd

(14:31)

Post WOD:
95# Shoulder Press: 5-5

Great workout - I am continuously impressed with the use of the oly lifts in crossfit. I would never have realized how much benefit they bring to the table. I used to think they were only for enormous guys in unitards - now I can't believe that they aren't more popular with average people than all the ridiculous machines at every gym I've ever been to - I love the oly lift days. Let's think about that... 1000's of $'s of machines or a $100 oly set. No brainer to me.

32/M/185

135lb
12:27

32/m/220
135lbs 30 reps 10 minutes
recovery drink FAT TIRE

46 YO 65lbs 12 Mins.

22/M/215

as rx'd

8:43

22yom 170#

I did the first 10 @ 105 then had to scale back to do the last 20 reps @ 80. I had never done the old clean and jerk before and I got a little ambitious. I probably could have completed the workout at 95#. Total time was 7:35

29yo M 170lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 2 negative HSPU per round. Deadlift 95lbs x 10.

Grace w/95lbs @ 16:37
Compared to 060624: 65lbs @ 14:35

22yo M 195
3:35
Complex with:
KB Snatches 1 Pood
Tire Flips
Hang Power Cleans 135
Thrusters 2 x 30lb DB
Bear Crawl/Renegade Row 2 x 40 lb DB (fun!)
SDHP 1 Pood

First time with Grace - this was overdue (did power cleans).

2:59

m/37/6ft/168

First encounter with Grace.

Modified XFit warmup, some form practice with dowel and bar, then Grace w/75lbs (full squat cleans).

Time: ~12min.

Yikes, another ass kicker. Shoulders were still toast from Friday.

BWT:152.5
:20::00
35x2,45x3,55x5,65x10,75x5,and 85x5
I start crossfit back in December. Have lost 50lbs pounds. The gains are strength and self pride. There is another 22lbs I'd like to loose. Crossfit has taught me that if you not good at something then find a way to become good at it. No matter what finish the job. For all those who know 155 was my scuba lesson mark, the money is getting put away for those lesson. I have not made up my mind what treat I won't for 130. Probable a cook out with some of closes friends. Thanks to every one who put in all awesome effort into this site it has made a world of differences in me,
Brandy

f/38
55 #
3:59

95# as rx'd. Time 9:36

45/m/185

135 as rx'd

15:27

As RX'd 135#

6:30

nolan: 7:51 @ 115 lbs
chris: 13:21 @ 65 lbs

next time as rx'd

m/23/190

As rx'ed 8:11

as rx'd
4:54
Power Cleans/Push Press (more like dave in than greg - from the vid)

Thanks!

m/26/155

7:10 @ 80 lbs.

20/M/148

95 lb Grace

4:46

been away for a week and first time back on the site since moving. Good news is new home is next to gym, bad is that its LA Fitness. Been doing nothing, but needed it since I moved the same day as JASON.

love #5 and #15 comments

95x10, 115x10, 135x3, 135x3, 135x3, 135x1 rested a total of 9:15 total time 13:00

as Rx'd- 4:13

1:48 faster than last time

26/F/115

65# x 30

7:21

First time with Grace:

Scaled to 95#

6:32

Age 29
BW 165#

15/M
As Rx'd 9:12
Feels good!

BW 70kg

5.01
as Rxed
60kg
Power Clean Push Jerk

male 27 180lbs

30 reps w/115lbs 7:37

28 yom, 180 lbs

Scaled down to 115

10:24

26yom/175

95#, 8:31

11:36 @ 115

First time with this lift.

17:47

start CF about 1 month,and love it.Workout very hard, ,Looking forward get certificate,but miss the Quantico seminar,ua!ua!Thanks very much for all this ,thanks crossfit! Need a tshirt!!

M 34/169

115# Grace: 4:47

First crossfit or C&J effort.

95 lbs, 30 reps, 10 minutes

9 min. @ 115#. grace is a btch.

100# squat cleans and split jerks
No bumpers at home so no dropping the weight.
9:50

95 lbs x 30 reps in 5:17. But right now my lower back is telling me my form wasn't so hot. No bumpers might have hurt that.

bwt: 155ish
95lb
9:41

BW=207.5, 47yom, 72"
All Power Clean, exp 2 Squat Clean
as Rx:
8:09.02

Grace @ 115 - 7 mins flat

42/m/195#

Started out with higher weight than I should have Would have been better to focus on technique since it's been a while since I've lifted.

135# for the first 20 then dropped to 95# for the last 10. Took about 15 min. Right elbow still not recovered from accident three months ago.

Hey, Happy Bday to the first guy in Comment #193.

33/m/205

As RX'ed 5:34

195#

3:34

13:32 as Rx'd

27/m/205
as rx'd
6:39

25/f/127#

feelin a bit dizzy from lotsa alkie lastnite..... scale seemed to indicate a bit of dehydration.

breakfast: run 46 mins, varied tempo = 6.04 miles

WOD: first time with Grace
75# power clean + jerk x 30

4:36
hmm....should prob'ly try heavier weight next time.

post: playing and winning the league championship bball game in the hot muggy no air circulation rec center gym.

post-game: lots of beer at Gordon Biersch. i really don't drink much usually . . . .

mdmdmdmdmdmdmdmdmdmdmdmdmdmdmdmdmdmdmdmdmd
I wish I read these time before I paced myself
Full Squat clean/jerks
~14 rested between each rep and focused on form

M/181#/37yoa

4:35

33M / 185# / WOD #157 / CFT 825

CFWU

"Grace"

135 pound Clean and Jerk, 30 reps

5:55

On a 3min pace with GymBoss for first 15. Felt some pain in right knee so slowed it down a bit. Pain from catching all the presses/jerks yesterday. Next time go 2reps every 18sec for 4:30.

33/M/210#

CFWU (3 sets of: stretch
6 pullups
15 dips
25 situps
10 OHSQ)

"Grace" (sub'd clean/jerk with clean push press)

135#
8'42"

^^As rx'd.
forgot to start the timer and guessed

11:00 or so.

35yo M 88Kg, 50Kg x 30 reps, 26minutes

M/34/89kg

40kg
18:45

28/m/5'11"/195
135lbs, 7:05

23/5'10"/205
135lbs for 30 reps in 3:03

Had to take a break at 15, 20, and 25

36yo/m/200
Rx'd
6:17
disappointed. :(

30yom/6'/160#

I'm a bit of a gangley feller so I didn't anticipate being able to knock out 30 w/ 135#. Started out w/ 115# expecting to have to drop down to 95, but was able to stay w/ 115. Will start out with 135 next time.

115#, 30 reps mostly by sets of 2, 18:41

m/45/185

3 X cfwu

"Anorexic Grace" 80 pounds - 3:50

Readier than I thought for one of Grace's slightly heavier sisters.

My boys did scaled down versions, being more unfamiliar with C @ J.

Chris m/14/105 #45 Grace - 2:40
Nat m/8/56 #25 Grace - 3:20

age 30, 5'10", 177.5#

15:20 as rx'd. broken into sets of 3

27m/198#
first day back from a week of sickness that was awful, so i took it easy.
cfwu x 3 (12)
10 c&j 45 lbs
10 knees to elbows

45m200#

grace as rx'd (first time with 135)
new best time, too: 9:50

been doing Crossfit about 2 months now and it is fanatastic.

M/48/5'10"/171

135 Clean & Jerk, 30 reps

32:55

7:47 as Rx'd

Form was a bit questionable, as I did not catch the weight in full-squat position.

35/195
Colorado Springs

3:58 as RX'd

Typically I do all full squat cleans with any excercise but according to the last video of this WOD, it was a power clean & jerk. Considerably easier without adding the ATF squat.

Mike: as Rx'd-11:10
Erin: 95 lb scaled- 9:03

As Rx'd

4:48

7:01 as rxd

24M/265#

As rx'd: 9:18 (could have been more intense, will do better next time).

Scaled to 115#.

8:35

F/30/116lbs.

cfwu- as rx'd except sets of 10 for dips, pu's (70&40 assist)

30lbs
9 minutes

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

27/m/153

scaled to 115
13:00

10- 95
20- 115

7:50

18:00
95 lbs

18:00
95 lbs

4:05
70 lbs

Age 51/BW 245#
used 105# up from 85# of last "GRACE" (9:40)

M/31/196

CFWUx2
WOD @ 138#
in 4:48 (10,5,5,5,5)

Did power cleans.

2:43

16:32

previous = 16:15

CFWU x3 (p/u x11)

WOD - 30 Squat cleans w/split jerk, 95# - 15:40

17:15 as prescribed

7:41 as rxd.

CFWU.

Grace @ 115 lbs
Time: 7.12

Breakdown: 10-5-5-5-5

bwt 240 age 32
grace 135
squat clean and jerk 30 reps

13:04 really poor showing and saved alot for the last ten.
previous two times 9:38 and 12:42

CFWUx1
BGWUx2
Grace rx'd 4:51
OHS 95x5 bwx10
Ring pu 100

First grace
10m5s
135#
full squat clean, split jerk.

bw 170

37yom
70" 204#

As rx'd=135lb/5:48
Recovering from being sick...didn't feel so hot after workout.

pre cfwu 12x3
post jump rope singles for 100reps and 100 sit ups

used 115 first time on grace want to set a mark for rx'd
4minutes 20 seconds
first 12 in one minute need to change that

scaled to 115
10:08

A slow 12:40 with a 45lb bar.

Took a 3 hour parkour class on Friday and I am still stiff and a tad sore.

31m/6'3/215

Grace as rxd 135 x 30

3:58

"They were nihilists, Dude?"

My first "Grace" as well - missed two workouts over fri-sun due to putting my neck out, and a weekend visiting friends.

started at 135# as rx'd, realized it was too much.
30 reps C&J - done in sets of three, alternating split both sides and squat jerk for coordination and symmetry.

3 @ 135#
27 @ 115#
T = 10:52

did 30 cleans at 95 lb, just under 4:00.

then I read it again and realized I should have done clean AND JERK, so I did 30 jerks of 95lb, alternating splits and squat jerks, after the following days workout (an hour long monster), and added, for a total of 7:20

33/205

135#, more of a power clean/push jerk for 30 reps in 4:38.

27yoM
68kg
5'9"

"Grace"

as rx'd (60kg)

13.32

all full cleans/split jerk.

M/28/175
95#
About 13min.

#213
I agree with you. I use to think that doing Olympic lifts were just for hardcore lifters. Now I know differently. I love doing olimpic lifts...am I allowed to type olympic without having to pay any copywrite fees? Well I am going to anyway. Olympic lifts have improved my core strength power and coordination. I was working on my jump split today which was my first time doing the jump split and it wasn't so hard. I am still having trouble keeping the bar close on my cleans. Does anyone have any avice in that regard?

07:30 @ 95 lbs

Age 35
BW 145#

As rx'd:

8:22

I'm a little late posting, internet was down.
Grace as rx'd 1:59.
First time under two min, Stoked.

Subbed 95 lbs...five sets of six...6 minutes. First ever Grace, I do believe.

Started light

75 x 12
85 x 8
95 x 10

7:46

28m/5'6"/165#

Warmed up with 60 minutes of spinning class.

95# C&J x 30: 5:50

Still new to oly lifts so decided to do this one light. Should have tried it as Rx'd. The sun is still up & could still try... hmmm... Giggidy, giggidy.

first time completing grace as rx'd.
5:26

033103310331033103310331033103310331033103310331

As rx'd 16:38.

ML7ML7ML7ML7ML7ML7ML7ML7ML7ML7ML7ML7ML7ML7ML7ML7

36 yom, 175

115 for first 10, 95 for next 20. 6:04
(soreness in anterior deltoids)

27/m/198#

As rx'ed
4:26 min

17/M/175

Gracie as RX'ed

7:38

16yrs/ 155lbs/ 5'8

I used 95 lbs and it was pretty easy
4:00 minutes flat and i wasn't really that tired, should've gone faster and done as rx'd.

202lbs 31 year old man

135 as Rx'd
4:53

Did 10 fast around :53
second 10 was way slower
than the third set was a burnout out
pain and push jerk combo.
did a bullshit warm up, Deadlifted 135 10 times. I was on my feet all day so not to bad, did about 10-12 snatch's with 135 for cool down.

Petey

38/m/193#

Subbed w/ 100#

Broken into sets of 5 - 9:35

AL

39 M 175

Thought about doing this as Rx'd in hopes that I'd injure myself and not be able to do today's ab workout tomorrow, but went with

105# 7:55

22yom/155#

9:25

135x30 as RX'd
(5,3,3,3,1,3,3,3,2,4 on the minute kinda)
Power cleans and push jerks w/o much more "sitting" in either then necessary to cushion blow to the knees.
Finished w/ 5 sets of two pullups w/ 45#DB

41/163
as rx'd (135#)
7.48

25/m/205

As RX w/ 135 lbs.

4:54

46 yom 160#
10/5/3/3/4/5
9:59
Each rep from the floor

15:43 vs
17:15 w/ 135lbs 6/24/06
17:45--95x10, 115x10, 135x10 on 11/19/05
11 mins w/ 105-lbs on 10/31/04.
all power cleans today. 10 min ellip w/u 17/17. hr avg 124, hr max 168.

42yo/180#

Second workout of the day.

9:24 rx'd (full squat cleans)

35/M/180
CFWU
WOD as Rx'd
10 min

6:57, full stop at ground after every rep. I think I could go sub 5, but been congested past 2 days, blah, blah, blah...

13:33

135 pound Power Clean and Push Jerk, 30 reps

M/26/200

crossfit warmup x3

as rx'd

6'02

cfwux2 + 45#c&jx5

95# Grace

6:17

35/175

Jake w/115 lbs 6:58
laura w/45 lbs 7:52

#327 Kelletor,

Strong work young warrior...You took alot of heat out there training in the 100 degrees.

Crap, now I have to keep an eye on you as well as Shook and Record...You guys are going to bury me trying to keep up with you.

Wel