This ia a very worth while cause...and gives it CrossFit it's props!!

http://www.active.com/donate/17thscottstairclimb/jackwmurrin

wow im on top! cant wait for this one

Gotta love Grace. I WILL beat my time for the last one.

Sorry for the typo's...if you have any questions please shoot me an email.

Let's all do full squat cleans? How does that sounds? Everyone do the same thing so times can be compared.

How do you all incorporate cardio into your Crossfit training?

#6

Read the message board.

Or the FAQ...

I definitely recommend the running certification to everybody out there -- great information and very well presented. I learned a lot and can't wait to share with my students!

Great 3 day cycle coach, thanks again!

#6 Crossfit is a cardio workout. I used to run 5 miles, 4 times a week. This works my lungs and over all endurance far more.

30 broomstick reps in 1:21. I feel so good I think I could do 30 more. ;-)

#6
Try a little "Murph"....or even get with "Cindy" for a while!!

I took POSE method of running seminar 3 years ago in South Beach with Dr. Romanov. Very engaging individual and really hands on training by the creator of the POSE.

Will debate on this cert. for the future. Oly Cert first.

Eva, Love the pacer on the tank top. My little gadget ran out of life this year! Bummed, now have to go get a new one. Can't seem to open it so I can replace battery.

Gio

Howdy. WOD appears just as the State of the Union Address ends. Nice.

"Grace". As Rx'd 135# Clean and Jerk. As Jeff Martin at BrandX is fond of saying, if you haven't done C&J before your weight is zero. Use a broomstick and work on form.

There is always lots of banter about what constitutes "C&J" for Grace. At the end of the day I still hold that it's "you vs. you" so choose whatever form you wish, record your choice for future comparison, and have at it. For the record, Coach and several others in position to know his view have stated clearly that "Grace" is 135#'s up over your head any which way, as fast as you can, 30 times. So if you are into comparing your times with others here on the comments, past discussions and videos in which Coach has participated were clear: as Rx'd is any which way, from the ground to overhead, 30 times, as fast as you can. Most will do some form of C&J. The comparison is TIME.

From the ground.
Over your head.
30 times.
For time.

3-2-1...Go.

Sweet. I'm pretty excited for this tomorrow. Never done it as Rx'd, yet. Its weird cause I was trying to get a guy at the gym to try this today. Good luck everyone.

Peace!

I'm half decent at CJ's, what do you think 5 every mintue?

Yow. I love these ladies.

Amy

I want to marry EvaT. :-)

Can't wait for this one. Been waiting for Grace, need to practice on my Oly's anyway. Hopefully I can put up a worhty time, will have to watch Greg's vid for some bust a-- motivation.

51yo/m/185lbs

Not the WOD however, pretty stoked about a 500 mtr erg PR this am while waiting for buddy to show. 1:32:7. Not that anyone cares, but it felt nice to this old goat. Recovery took longer than the sprint! Could hardly get feet straps loose fast enough to prevent falling off.

Workout buddy is at 1:30 and getting faster all the time.

Back to WOD in the am after a 2 week rest. Ready, Set, Go.

Mark

I was taking a look at workouts since November to try and gauge how this was going to be for me tomorrow. After hemming and hawing for a bit, I've decided it's going to be punishing. I'm just thinking how much easier it will be having done the CFT and Cindy in this cycle...

"Whatever doesn't kill you makes you stronger."

Awesome kids video! Great job guys! Wish this program had been around when I was a kiddo!

I was going to ask if power cleans were accepted but bingo already covered that, so thanks.

Bingo's a champ. They do power cleans in the videos, ergo I do power cleans, that's just the way it goes

This will be first time being done by Grace. Think I'll scale it back on the poundage.

Sounds like a challenge. I can't clean 135# just yet, but I can get it overhead. Let's see how I feel on this one.

I am "sans automobile" for at least tomorrow, so I'm thinking I'll find a way to do Tabata Something Else here at the house.
Would've liked to have seen how I've improved on Grace, will have to work her in.

JTK (#6)
Most of the WOD's are cardio orientated. Most of the WOD's are gymnastic orientated. Most of the WOD's are geared towards Olympic style lifting. CrossFit is about mixing these elements in as many different ways as possible. For more info check out the FAQ. Or check this out. http://www.crossfit.com/cf-info/start-how.html
Have fun and don't be weak.

Mark - Congrats thats faster than this young buck=)

I am going to use a sandbag tommorrow. After seeing K-Star and Adrian in Bag 0' Grace I went right out and made a sandbag. Also the CF Journal has some really useful tips in January's edition. I'm conviced. I can't wait to say that I to have gotten monkey claw from sandbag grace. Anyone else?

51yo/m/185lbs. Way to go Mark. You are my new hero. Very impressive numbers. 1:32:7 After a 2week break?? Stay tuned...this guys not done.

god eva is ripped!

i'm trying to figure out what to do tomorrow- missed the CFT sunday, missed the evil twins today and workout with eric tomorrow who has never cleaned. i'll figure something out might double up.

side note re: zone: i've had friends/co-workers comment on my attitude/sensitivity over the past two weeks since i got back on the zone. i'm hypersensitive and exhausted. thankfully they realized it was due to the lower calories and feeling like everything i eat is bland. :P my mood has been noticeably better as the weekend rolled around and i got to have sushi, some wine and french toast. hopefully this will pass, i've gotta thank nicole though for her 'getting off the crack article' i read it everyday to help me through this.

#6
Fran in 5:00 would most definately give a good cardio-blast.

TNToshua your heart and lungs will be placed under intense pressure to supply your muscles with the O2 that they need, and this will happen alot faster in the WOD's than you will experience from things like jogging, or biking, etc. At the end of the day you will experience greater aerobic endurance by doing the WOD's then you would derive from conventional aerobic exercise. Coach has found a great way to improve fitness, and keep it fun...

44/M/6'/185
TIME: 6:27 AS RX'D

DID WED WOD TODAY (TUE) DUE TO A TRAVEL DAY WED.

30 , 135 POUND CLEAN FROM FLOOR THEN SNATCH TO OVERHEAD WITH ARMS LOCKED AND SHOULDERS HIGH. SETS WERE BROKEN IN AS MANY AS 10 AND AS FEW AS 4.

SLEEP TIME! MY BEST EVENT!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Eva you look fantastic as always!

I appreciate bingo's post regarding this workout. Yes, get the weight overhead, but, this workout is AWESOME if you do full squat cleans. I have done it sub-ten minutes with full squat cleans. I know some of you beasts out there can crush that time. Power cleans are cool. Full squat cleans wreck the house!

On a side note, I PR'd my Total tonight by 5#!
937#, woohoo!

Can't wait or this one. Speaking of cardio, i find this workout to be one of the most tiring.

Nadia: are you sure the zones for you? As i understand it, its supposed to give u more energy and make u feel better not worse. It sounds like its having a negitive affect on you. Remember lifes about quality, if having a glass of wine and some french toast makes u feel good then i say stick with that. If anything it will give you more motivation to work hard the next day in the gym. Just some food for thought.:)

Just looking for some advice. I am interested in crossfit however I am just getting into it. I would like some advice on how to start pull ups without injury. I am about 6 3" 275 LBS (Moderately active) and I know right now that the amount of pulls ups I can do is only a few. If anyone would be able to give some good advice, I would be open to hearing it. What would be a good way to progress without hurting myself or overtraining?

#39 A few thoughts: 1. buy the rubber bands. Expensive but will get you up the bar a few more times. 2. In between now and then, get your bar low enough so you can do "jumping pull ups" once you've burned yourself out. Or build a sturdy box to get you higher. Keep raising the bar as you improve. 3. Then, learn to Kip as soon as you can. 4. Finally, get as lean as your body will allow.....soon you'll be flying over the bar.

Mark

Thank you Mark

This was a great cert! I feel as motivated to nail my running as any other of the skills in the CrossFit menu of movement. Mike and Brian have turned running into a SKILL, instead of the crap shoot I took every time I headed out on a WOD run. GOOD STUFF.

F/25/106

15 rounds plus 5 pullups

last time i only got 12 so i am happy. Kipping pullups and squats unbroken.. Just those darn pushups!

feeling awesome at the gym the last few days due to extra calories.. 1600 cal on the zone was leaving me feeling crappy 2000 feels good but have to stay away from the evil scale..

Ray #38-

good points. I'm going to stick with it for 4 more weeks and see what happens. last time i started the zone (in september) i got pretty lean and hit some PR's, and never felt exhausted/deprived/cranky etc. hopefully it will pass soon. I don't know what I would do without the cheat meals here and there. It makes me realize why i should not go crazy in december because i just feel like crap all around in january. going from 2000 cal to 1650 might be part of the reason i am so tired too...sigh, we shall see. thanks for the food for thought, i appreciate it.

p.s. i agree with you regarding the cardio. i looked up my last grace time and saw that i posted that this WOD would be more 'cardio' then my 5 miles run. :P

freddy c- congrats on your total PR!

i still cannot stop looking at that eva t picture, not in a creepy way, but in total awe. i'm ready to hit it hard tomorrow.

Allison, I wore your T-shirt tonight and for the first time I understand what it must be like to be reading these boards. Every other guy was asking who that was on my shirt. My answer...check out CrossFit.com. Just spreading the love, one person at a time.

Ray #38-

good points. I'm going to stick with it for 4 more weeks and see what happens. last time i started the zone (in september) i got pretty lean and hit some PR's, and never felt exhausted/deprived/cranky etc. hopefully it will pass soon. I don't know what I would do without the cheat meals here and there. It makes me realize why i should not go crazy in december because i just feel like crap all around in january. going from 2000 cal to 1650 might be part of the reason i am so tired too...sigh, we shall see. thanks for the food for thought, i appreciate it.

p.s. i agree with you regarding the cardio. i looked up my last grace time and saw that i posted that this WOD would be more 'cardio' then my 5 miles run. :P

freddy c- congrats on your total PR!

i still cannot stop looking at that eva t picture, not in a creepy way, but in total awe. i'm ready to hit it hard tomorrow.

Hey crossfit_salad comment #35,
I think your confusing strength with masculinity. In reality the majority of guys don't looked ripped in anyway shape or form. But you know who does look ripped, Eva T. She's rocking out an image of strength and elite fitness, and certainly not masculinity.

Much love,
George W

25/M/5'8"/160

Did a cross between josh and nancy today
9 overhead squats 95lb
18 pullups
run 200m
15 OHS
30 PU
200m
21 OHS
42 PU
200m
15 OHS
30 PU
200m
9 OHS
18 PU

This one really kicked my ass. One of the best ones I ever made up.
My time 21:32
Shain 26:08
Danny 29:47

# 35 Yeah her arms are bigger than mine. She is in excellent shape, but a little to masculine for me. I think that's why some women have a misconception about working out with weights.

13, the murph is easy, dude. i recommend running up a mtn, doing 200 burpees at the peak and then running back down instead. the run up stinks (4 miles, i guess), the burpees stink, but the run down isn't bad.

Crossfit,
The crossfit community motivates me daily. My motivation for supreme overall fitness used to be unmatched by friends and acquaintances alike, and thankfully now, it continues to grow and is continuously supported and inspired by the spirit of this community.

Everyone of you who sweats, tears, pukes, and bleeds on crossfit-->bravo and well done!

I attended the crossfit enduro-running cert this last weekend, I've been involved in some endurance sports since the age of 13--rowing, and mountaineering. After heart-surgery at the age of 24, I decided after my recovery that it was time to test the ticker, so at 13 months out of surgery I ran a marathon. I continued running often, short and long runs, 13 mile runs frequently, and I went out and ran an 18.5 mile run on the monday before the cert. My coach Brian Mckenzie, who runs, along with Mike Collins, the enduro-running cert, when he heard I was running 18.5miles looked at me and asked me, "how would you feel if I told you that you could learn to run much more efficiently, in less time, with less miles and become a much better and faster runner." i said, "I'm in".

At the cert, they showed us just that, I learned a great new form of running, more efficient, less effort with more power, just as fast, with lots of potential for increased speed-->plainly put, this cert made me a much better runner, and taught me how to train myself and others for races long and short.
Couldn't have been happier with the weekend.
And to all of the attendees, your influence and company is always a blast.
Cheers

Did this one on Sunday instead of the Total, my time was 6:49.

Maybe I'll do the Total later today and post it on here.

i know that we are supposed to do full power cleans for this WOD, but is it acceptable to do the reps as hang cleans with the jerk??? the reason that i ask is b/c i will be maxing on bench/squat/DL at the end of this week (today was only my 2nd day of CF so this is to get my starting point), and i think that hang cleans will be less taxing on the legs.

27/M/5'10"/172

as RX'd 19:58

re: #52
As Bingo said,
Grace = From the ground to over the head

should be fun!

As Rx'd:

135lbs = 6:12

32/F/145#
Grace with #65: 4:20
Light weight and power cleans due to hip and quad injuries. Still a good workout.

30/m/218
As rx'd 12:58. Burned myself out early, suffered later.

CFWU X 3
Time 21 min 4 sec

Grace:
5-30, 5-35, 5-40, 5-45, 5-50, 5-60;
Time Time 25min 58sec

Total Time 47 min 2 sec

5min rope skipping + CFWUx2 (No PU's and push press for dips)

WOD as rx'd: 6.21min

PR by 3 minutes :)

#21
Mark, You One Badd Ass Old Goat. Good Job!

27/M/6'1"/208.9

3:57 w/ 135lbs

#36, Congrats, Freddy! I only need like another 200#'s or so and I'll be able to beat you. pfft.

Morning all!

Eva DOES rock...but all of the Crossfit ladies are flippin incredible!

AlliCali trailing second in that picture, isn't it? AlliCali, is that you? You who hated running 2 months ago? Your "nemasis", as you refered to it as?

THAT IS WHAT I LOVE ABOUT CROSSFIT WOMEN.... the whole "I hate this exercise" or "this exercise is my nemasis" or "this one is very hard for me"...FOLLOWED IMMEDIATELY BY "So frickin BRING IT!"

Crossfit women are certainly not the only ones that have this mentality, certainly I and so many others in this community share that same drive. It is just so bloody attractive for women to have "I can do muscle-ups, jerk bodyweight, and Fran in under 4 minutes....SO KISS MY A$$!" on their tee-shirts!

(I'm pumped now!)

Is that a cadence monitor that Eva has on her t-shirt? If so, what type is it and are they expensive? I am looking to buy one but don't want to spend a small fortune either. Cheers.

#21, Mark: Very impressive. Bingo, thanks for today and yesterday and the day before that...

33/M/200

135lb as rx'd 5:35

...and the day before that and the day before that and the day before that.....

6 minute 16k kb snatch set: 63L/61R. 21/20 rpm. Left hand had more remaining; right hand cramping near end of set, forcing a few seconds overhead resting.

5 minute break

Grace - 4:52 65# ATA squat cleans and overhead paused jerks (definitely jerks, not the push presses of old). I reduced the weight to keep my technique as good as possible.

25/5'9"/130

6:09 with 40 kg

A little slower than last time, but increased weight (from 39 kg).

27/6'6"/200

9:05 as rx'd

As rx'd 12:23. Broken down to 2's and 1's, but gotter done.

I'm looking forward to this one today! This will be my 4th Crossfit workout ever- gonna give it a shot with 40kg.

Oh yeah, and I love this picture. I'm jealous- my arms are long, so even though they're muscular, they never get that large!

ok
this is the first time I ever did clean and jerk, so i went with 95# to make sure i did the form right.

Finished in 4:22, so I did another round after a 5 minute break.
Finished round 2 in 4:12 with 95#

Next time I will try it with 135#
I love this stuff!

ok
this is the first time I ever did clean and jerk, so i went with 95# to make sure i did the form right.

Finished in 4:22, so I did another round after a 5 minute break.
Finished round 2 in 4:12 with 95#

Next time I will try it with 135#
I love this stuff!

23/m/205
15:16
I think I performed it as RX'd, but I do full squat cleans. Is that proper form or is suppose to me more of a power clean?

pc&j 95# x30 in 12:00

What a wonderful way to the the cycle. Grace mixes strength with explosive power making your whole body burn. Wrists sore, forearms burning, legs on fire. Mmmmm, going to feel this tomorrow. As Rx'd, from the ground, 135#, and begin:

Boo: 10:53
Beck: 10:37

SWEET.

stopwatch broke, but i'm guessing 10 mins (probably less, but i want to feel good about myself next time) with 95#.

Cycling to work today (yes, another rainy day) 50 miles roundtrip. Wish I had a heavy bag to do Grace with. All I have is a 20lb Dynamax ball. I guess I'll have to cycle home, change, drive over to the gym, and do the Grace.

Or I could just do multiple Graces with the 20 pounder and work on form. Decisions. Decisions.

95# power C&J...20 reps in about 6 minutes...my lumbar region then advised me to cease and desist

At the risk of rehashing an old discussion: what is the preferred movement, the split-jerk or a the push-jerk?

Grace with 115 lbs

Gary 51/M/205 4:28
Jim 48/M/170 6:04

bw: 184

As rx'd: 4:20. PR by 30 seconds. Was tracking for a sub 4:00, but last 10 reps crushed me.

m 44 6'4" 217lbs
30 @ 65lbs 20 minutes Bad, bad form bad!

25/m/185/5'9"

As Rx'd(could only do 105# in september, 135# this time!)

13:56(PR)

that's PR's every day this week and please believe I feel annihilated!

viva la revolution!

36/M/155lb

7:14 @ 135lb

Crossfit Pentagon - "It's OK to cry, but you can't quit!"

M/38/215/77"

12:20 As Rx'd. Full squat cleans. Split jerks.

24/m/225lb

3:43 as rx'd. Does anyone have any advice for easing the evening carb cravings? Im struggling with the diet, thinking I need an appetite supressant any ideas?

bw 170

6:36 as rx'd

m/29/180lbs

I had to scale the weight down to 95, 'cause I'm still pretty new to the lifts, but I got 8:49.

26/6'8"/210

9:04 with pcl's

29/M/185

as RX'd 8:27

#87 It's not hang anything, it's from the floor to overhead. Either full squat cleans or power cleans (only difference is where you catch it as both come off the floor much like a deadlift).

Dragoon,
My take on this is what ever is faster for you while maintaining a decent quality in the form.

2:59 as Rx'ed

Playing by old rules - floor to overhead anyhow - did power cleans and push jerks.
PR by 1:03.

37/m/165

50# barbell with power cleans
2:00

John GVSU-
Here are a few suggestions for the evening carb craves:
1. ducktape yourself in a closet and pray for daylight.
2. lock yourself out of the house until morning.
3. only consume carbs that you can eat while performing perfect handstand pushups so hopefully there will be a tradeoff.

I struggle with the eating part every day. Unfortunately, my zone ends up in fast food parking lots more than I wish to admit. Good luck.
PB

First time with Crossfit at all! Couldn't find a stopwatch but did 30 reps with 40 kg.

I was absolutely _exhausted_!

m/22/183/72

Clean and Jerk on an ez curl bar because the weights here at work don't have a free straight bar yet, and the machine that we have sucks for doing just about everything.
3:53 w/ 95#

#97 ponchoboots-

LMAO! love idea #1, may have to employ that one soon!

John GVSU-

I feel your pain; late-night pizza cravings kill me.

I've had some success cutting late-night carbs by eating almonds and other raw nuts and seeds at night. They've got good nutritional value anyway, but I've found that they can satisfy the munchies as well. Plus, it's safer and cheaper than some awful diet pill.

if that fails, I defer to ponchboots's wise words.

44 yom and 283#'s

"Heavy" Grace 185# C&J, 30 reps

7:08 (~30 sec behind PR)

SP 5x5 135/145/155/165/177

m/5'9"/155

Grace- 135#

8:35

wxcfwu 10reps

grace: 5:49

sp: 5x115/115/115 3x115/115

M/24/205/5'11''

135 as rx'd

8:39

2nd day of CF WOD...awesome!

3:54 as Rx'd

M/52/184
New to this movement so I thought that I would play it safe and go for form. Used 65lbs.
=5:16
Practice , practice, pratice.

Thanks for the advice PB and JCC, I think the almonds sound a little better than the duct tape, although it might work better!

5'8, 285 lbs, 30 y/o

I did 30 clean and jerks with pretzle sticks. After each rep, I would eat the pretzle stick, then get a new one for the next rep.

2 min 18 seconds

M/45/173

10 reps 95
5 reps 105
5 reps 115
5 reps 120
5 reps 125

37/m/6'/150
5:20 but i scaled back to 95 lbs as this was my first shot at it. hopefully next time will be as rx'd

27.m.168.5'8
as rx'd 6:15
felt good til I was done, then my wrist tweeked out a little. all sets of 5's, everyone was staring like "what is this crazy bastard doing?"

M/22/6'1"/185

As RX'd: 5:08

Post:
BP (185)
DL (185)
10-9-8-7-6-5-4-3-2-1 = 6:11

About to do my swimming for polo training, I think my coach is going to whip the snot out of me

30 X 115# clean and 95# shoulder press

12:31

26/F/115

75# in 7:42 today (PR)

Last time I did 15x75 and 15x55 in 9:37. Much better form today!

Also, did half push jerk and half split jerks today.

John GVSU-

Don't listen to those other guys. The best way to suppress those carb cravings is to eat chocolate chip cookies with milk, or vanilla ice cream with chocolate syrup. It ALWAYS works for me.

>:-)

Cleared to increase to max gradually over next three weeks. Did 20 with 45, then 15 with 65#. No problems, things looking up.

John GVSU-

A pint or two of guinness works for me!

F39/48kg/152cm
Grace with 55lbs (half my body weight)
4:29
I have got to stop being a baby about heavier weights.

Scaled to 115# today. I really tried to apply better form using the advice learned at the cert at Camp Pendleton last weekend. Overall the cleans felt much better than last time.

Last time: 95# in 6:10

Today: 115# in 7:24 - soon I will have 135# but I'd like to get my form more solid first.

John GVSU

I think the key to the carb craving is to eat quality carbs (broccoli and green veggies) at your meals. You will be able to eat a greater quantity of the favorable carbs which will satisfy your cravings, and make sure you have the prescribed fats and protien with them at every meal and snack. Balance is the key

CFWU X 3, 15 reps

135# full squat clean to split jerk alternating leading leg

19:55

Just started crossfit...
today will be my 4th WOD.
Each one has been super emotionally charged for me.
After the first... I cried uncontrollably...
and have teared up during and after each one thus far.
Hoping that someone else has had this type of emotional surge.
(and that its normal???)
(and yes I am a girl)
(but I did great time!)

BW 172

as rx'd

4:56

45# pc&j x 30
5.33

about to give this a shot...

any reason why the video's for grace all show a power clean to jerk, this is not the case in burgener's demo?

we're doing full cleans, followed by a quick reset to the jerk...right?

thanks

#125 - GiGi,

watch
http://media.crossfit.com/cf-video/051204.wmv (Lyrics might not be WFS)

and scale!
http://www.crossfit.com/cf-info/start-how.html

and Welcome!

My WODs are still spotty, and haven't done oly lifts in a while...so I decided to start with just a bar then see about working up during the WOD.

6:59

10 x 45#
10 x 65#
10 x 75#

Next time I should just start at 75# and work from there, I think my time was too good for the effort I put forth...not enough weight.

#6 - TNTosha,

I was working with a woman who is in recovery from Lupus this morning. She uses a heart rate monitor to measure her stress levels (particularly resting HR as an indicator of her auto-immune response getting overactive). I happened to glance at her watch/HRM this morning while she was on her 8 or 9th minute/4th round for her of Cindy. It read 160 bpm!

Would you consider maintaining a HR of ~160 or higher for 20 minutes cardio?

6:19 as rxd

Eva T. is one of the most beautiful women I've ever seen. All of the crossfit women are the perfect prescription for raising my testosterone levels (very helpful at my age). As for the "too masculine for me" comment, god that makes me laugh. A little uncertain about our masculinity are we boys? You should be comparing Eva to Greg A. and not to yourselves.

Amy 37/63"/124

Grace, 45#
2:50

compare to 10/2/07 - 5:01

Time to go up in weight.

Post - practice free handstands, and actually got a good few. Thanks for the links about the handstands. They helped a lot!

#44 - Limit
There's an Allison T-shirt!?

#87 - Susie
You doan need no stinkin' shoes! Use the clock on the wall and finish the WOD. There are no excuses!

#89 - John GSVU,
Get a tub of plain yogurt and some berries. Hungry? Have a lil' bowl. It'll fill you up. Is this Zone? I dunno, but it helps my cravings and digestion overnight.

#125 Gigi-

It seems that some people vomit, some people pass out, and some people cry. Some people do all three at once.

Bawled like a baby during a half-Cindy when I first started. And other times since. Just means you're digging deep, pushing through, and changing yourself - breaking barriers. Nasty Girls vid linked in #129 Buretto's post highly recommended. If Nicole Carroll cries, guess it means we're in good company.

Cheers!

Could anyone tell me about the process of being a trainer @ a cert.
I'm hearing there's a new format crossfit is following.

M23/158lbs/5'11.5"

So this is the first time I've ever done a Clean and Jerk, so I stuck with 65lbs, did it in 8:26.

Also, I began working out about a month ago, so is there any advice on what I should do when I first encounter new workouts? Low weights, work on form, that kinda stuff? Thanks.

30/M/190

Used 115#

7:21

28/m/6'2"/190

4:27, as Rx'd (135#)

Brutal to say the least...

rested for about 20 minutes afterwards (two other C-fitters through Grace; 4:55 and 13:06) and then practiced Muscle Ups. Managed 12 as singles, still can't get the lowering part down. Maybe it's because we're doing muscle-ups with a cut/welded HMMWV spring section dangling from chains, hah!

The Crossfit Afghanistan T-shirts are going like mad, pictures to follow shortly.

26/M/227

4:07
133#

Eva T is awesome! Plain and simple. I hope to be able to meet her one day.

My issue with those who thought it necesary to advise the community that she is "too masculine" is that it seems women must always be judged on the basis of their attractiveness to some people--not all.

Let's talk instead about her positivity, her example, her accomplishments, her intelligence, her strength, how she glows from within because she's doing what she loves. Those things are important and relevant to a community such as this, one that seeks to build others up rather than tear them down based on superficial analysis.

Just my $.02.

I hope to get to Grace today...everyone at work is sick so things are hectic around here!

Let's also remember that being called "too masculine" is not a comment any woman wants to hear, and if you're unable to turn off that part of yourself that judges people, then just please refrain from sharing such a harsh viewpoint.

M/40/192/72"

CFWU x1

Grace

Used 95 lbs.

Reps 1-15 Did Full Clean Squat with Split Jerk
Reps 16-25 Did Power Clean with Split Jerk
Reps 26-30 Did Full Clean Squat with Split Jerk

8:13

115# Clean - Press

34/M/170

5:06

135lbs each rep started with the bar on the floor and ended with it overhead. Did power cleans and a mix of push jerks and push presses.

#49 WWCD - yes I was one of the very few that grabbed that as quick as I could and when I told all my fellow CFers they were pretty upset they couldn't get one too. Tell the kids I am glad to help especially if it means splashing Allison, a personal hero of mine, across the front of a t-shirt.

#135 Buretto - unfortunately, there WAS an Allison shirt but it was short lived...call it good timing or getting lucky but I just happened to nab one and it is truly spectacular. Sorry to rub it in but perhaps now people will check the boards more often.

Coming off the flu. Could not find any old Grace times, but I know that I've done it. Nonetheless

As Rx'd
14:10

Are there any crossfitters at NAS Lemoore? I will be there for 3 to 5 weeks starting next week.

M/27/6'1"/195#

"Grace"
as Rx'ed

16:14

This was my first Crossfit workout done as prescribed, and I am proud to have completed it, albeit at a somewhat pedestrian pace.

41yo/f/159#
Grace 85# 5:40
full clean from floor, recieved at chest and split jerk
spin class 33 min 13 miles

M/25/212/6'4"

"Grace" as rx'd; 4:26

31/f/159/68"

today, i had 2 buddies with me! Lyn joined me again and so did one of the CSCS here, Marcellus. we did livelong's WOD from yesterday, "4X"

20 wall ball
20 box jumps
20 SDHP
400m run
4 rounds for time

lyn -- treadmill warm up 5', 8lb wall ball, 12" box, 15lb SDHP -- modified to 10 reps per round, but decided to do 5 rounds! 24:15
marcellus -- elliptical warm up 5', 16lb wall ball, 36" box, 55lb SDHP -- 27:26
ck -- CFWUx2, 12lb wall ball, 18" box, 25lb SDHP -- 27:00

they did great! we only had one treadmill, so we either ran around the gym, used the elliptical, or the bike (.8 mile) if there was a back up. this was marcellus' first CF workout. he started out using the oly bar with 20kg on it (99lb) for the SDHP, but changed QUICK to a dumbbell.

ck

34/M/75kg

As Rx'd:

5:36

42/m/5'`0"/194

65 lbs: stopped at 16 reps because my left shoulder was getting sore...I hurt it yesterday. 8:40.

First time doing this as rx'd. Broke it down into sets of 2 for the most part.

14:00

I was just curious as to the form for the clean and jerk....I find that when I do quick overhead pushes, where a slight jump is required, it is easier to land with my feet on the same plane, just spread apart to the sides. I saw that in all the videos the people go into a sort of lunge. Is it bad for your body to instead spread your feet from side to side instead of front to back?

Nick C
Inner Strength CrossFit

"Cindy"
24 Rounds

"Baby Grace" (sub 95#)
Full-squat cleans

8:39

M/51/174

125lb Power Clean/Jerk

9:29

M/24/180

rxd w/135, 8:11
shouldve pushed harder at the beginning, get down to 6:00

30-M-173-6'

14:57

Power Cleaned a couple of em just trying to push through. Still needs work, but happy with this as a 1st time performance.

"Grace"
65lbs.....really need to stop being a baby about going heavier....

30 reps - 10:30

after practiced KTE using AbWings cuz my grip sucks and the stupid bar is too high.

M/28/88kg/188cm

My crossfit debut :)
Power clean, split jerk
rxd: 60kg, 14.30

Thanks alot for the website and the whole training concept :)

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

With that said.

500m Row
Burgener Warm-up

WOD
:06::14

Mostly Power Cleans. Pretty surprised that after a back issue has kept me from going heavy on the lifts lately, 135 was going up like that. Smoked! Swim work and grappling this afternoon.

Get some, Go again!

I am confused, are we supposed to power clean and jerk or hang clean and jerk? I don't mean to be a jerk but the description needs to be cleaned. I guess it says clean and jerk so we can do whichever we want? wait, I think I am more confused now......or maybe your confused, huh?

m/23/165
23:00 as rx'd

Pretty slow, could have pushed harder in retrospect, but I'm not comfortable enough with the weight to really blow it up quite yet. Did mostly power cleans and split jerks.

#152

1st - Read Bingo's post at the top

2nd - Sounds like you're describing the old school "quarter squat" landing. If so, that's fine for this WOD so far as I know. Get it from the ground to overhead, whichever way feels faster, just take note of your form for comparison next time. So far as I understand this WOD, time is the quantifying factor, form is variable to a degree on this WOD.

M/33/76kg

As RX'd 11 mins.

d - 29m/170

4:17 as rx'd (pr)
10,5,5,4,3,3

j - 33f/125

4:00 w/75# (pr)

12:30
95 lbs
Squat Cleans
Split Jerk

36M/5'10"/164.5#

As Rx: 10:23.

2:30 slower than last time. But squats prob lower than last time. Maybe some adjustment for a morning WOD rather than usual evening.

m/23/6'1"/165

95 lb
7:50

Question...how low are you supposed to go on the jerk. I've watched the videos and some seem to go almost into a full lunge and others dip slightly.

Cannot remember my last grace

Subbed 95lbs

11:57

CrossFit in the news....
http://www.saultstar.com/ArticleDisplay.aspx?e=878059

as prescribed
17:55

m/42/73kg
Subbed 50kg (110#)
10 sets of 3 reps
Time: 14:10. A killer.

M/36/5'11"/178

"Grace"
as rx'd
13:04

If you are impressed with EvaT, ya gotta see her calendar!

22/m/170

First time ever doing jerks.

As rx'd
8:09

#139 Theresa

Right on sistah! Much more diplomatic than I am.

Amy

13:30 at 95#

first time doing these. This is one tough excersise. I enjoyed it though, i am going to feel this later. This made me sweat a ton!! Love it!

dude Jared, well done doing 135, that is awesome!

Katon

95# at 30 2:30

So, I have a fracture in my wrist and have to get surgery and after surgery I can't do any kind of weight bearing or pressure activities on my wrist for 3 months...

Clearly I won't be able to do most CF workouts, are there any others that I can complete besides Michael?

Thanks, and any other suggestions would we welcome!

85# 3:33 pr

m/197/6,2/26yo
Been doing crossfit for 3 weeks. Trained with Josh Everett at UCR (great guy). But my core is the weak link, what sould i do in addition to the WOD to get caught up? Any suggestions would be greatly appreciated.

as rx'd 2:21 a little off pr all good reps

M/37/187/70"

CFWU x 1

Grace with 75#: 11:39. Not my best performance.

I received my copy of Rippetoe's book last night and tried really hard to get that clean rack position correct today. After 30+ min of stretching I was still not there so I did the WO.

Has anyone found another way to get their elbows up and under the bar like he prescribes? My biceps, forearms and elbows do not want to bend enough and my wrists are killing me. Thanks.

This past weekend's CF Running Technique and Endurance Cert at CF Newport Beach was fantastic! The POSE method is definitely the way to run and the information provided for those who love endurance racing was invaluable. It was awesome to meet and learn from longtime endurance athletes Mike Collins and Brian Mackensie. Awesome instruction, valuable take-aways for my affiliate, and a true validation of using CF methods to train for long races. The days of running 80 - 100 miles per week for marathoners is over! Learn from Brian and Mike and you'll run a faster 10k, 1/2 marathon, marathon, or longer race while training six or fewer hours per week (CF WODs included)! Don't miss an opportunity to attend this cert - especially affiliates!

Eva T - you look awesome! Great to see you again this past weekend.

135: 1-3
95: 4-16
65: 17-30

total time: 6:45, 23 sec faster than last time

As rx'd with 135. I was a definitely afraid of getting close to failure and dropping it on my head so I took it a bit slower.

11:19

I'm so impressed with those of you who did it in 1/2 - 1/3 of my time!

Age=28
BW=185

As rx'd. "Grace-Off" style from the WOD videos.

4:10 mins

http://www.firstgiving.com/stevesclub

Eva, you are a warrior!

M/23/5'9"/175#

from North Shore CrossFit

grace
as rx'd
4:20 pr
previous time 5:22

47/M/216

7:30 power cleans, still not comfortable with the full squat clean for that many reps.

Scaled to 80#
6:35

JRJRJRJRJRJRJRJRJRJRJRJR

30/M/190

#115, 2:34

Going to use #135 next time. Wanted to get form down since it's been a while....

JRJRJRJRJRJRJRJRJRJRJRJR

"Grace"

135 pound Clean and Jerk, 30 reps

20:47
---------------------------------------------
Compare to 080921

24:15

as rx'd
6:46

#180 Glenn-
Practice Practice Practice. The flexibility will come. Wrists and forearms will be sore or a while.

Maybe check Rip's forum
http://strengthmill.net/forum/forumdisplay.php?f=36

M/36/190

Grace as rx'd with power cleans:
4:29

24/m/5-11/230

135# in around 3.5 mins, had to time myself on a wall clock on the other side of the gym so the time isnt to accurate.

22/m/172

As rx'd
4:45

#87, John GVSU:

"Does anyone have any advice for easing the evening carb cravings?"

Hookers and combat. If you're in a 'peace' zone, armed robbery. Works every time, I guarantee.

I took this question to the CF forum, and got the following advice in spades:
1. substitute nuts & seeds -- many people +1 this.
2. carb cravings *almost always* a result of sleep deprivation and/or stress. This was true in my case.

42.5kg C&J x30 in 7:19 (prev 8:45)

did alternating power and squat cleans - mostly split jerks.

as rx'd

Me- 7:07

Partner- 6:22

33 m 193

135#
Hang Clean
Split jerk

2:13 as rx'd unbroken (PR)

My back has really been bothering me lately, but I felt really strong today. I then lightened the load and went at it a different way...

95#
Full squat clean
Jerk

2:51 as rx'd unbroken (another PR)

Two PR's back to back... I am totally stoked! The pain in L3 L4 area FORCED me to keep my form tight. My form was better than it has ever been on both rounds, and the pain was minimal (of course I am paying a price right now though).

Great job to everyone who banged this out and to all those who are preping for attack! GET SOME!

F/40/148lbs

30kg (66lbs)
Power clean (knee too busted for squatting)
Non-split jerk

6:50

M/56/202/70"

Wt as rxd. (135)

Floor to chest with a jump, push press overhead

5:18

Full Cindy this afternoon...

"Grace" as Rx'd- Full squat clean and jerks
13:37

33/M/195/6'1"

CFWU X 2
As prescribed 9:48

JMOvechkin- Unless other wise stated, Clean is taken as Squat Clean, from the floor up. If it is to be Hanging Power Cleans, it will state Hanging Power Cleans, etc.. Some of us get cought up at times and start knocking out Power Cleans, from the floor each rep, instead of meeting the weight in the full Squat. I find myself going to a deep Power Squat often w/lighter weights. I've been trying to work on that for a long while now. lol..

Hope it helps.

#63 Gibbo - yes, it's a Finish tempo trainer. They were selling them at the running seminar for $25 a piece.

M/215/6'4"/26

As Rx'd

10:10

Starting a 50% week so I scaled Grace to 70#.
Then my stopwatch quit so I am estimating my time at around 4 minutes.
Hang Power Cleans and Push Jerk.

Thanks Coach!

23 M 210lbs

I like this one.

30 C&J 4:15 ish

follow up with some heavy one arm snatch 10 sets of 3 each arm. I won't be able to feel my traps tomorrow.

Can't clean. Did "Rowing Michael" instead:
3 rounds for time
Row 1000M
50 sit-ups
50 bakc ext.

22:55 PR (for this version)

Aye, DJ, I agree, but for "Grace" don't you remember Coach's commments about one of the Grace videos, that it's an "any way you can, as fast as you can"?

CFWU 10x3 7:51
C&J: 95# x15 , 85# x10, 65# x5. 6:01

as Rx'd
135# - 7:57

This was my first time doing this one.

Scaled to 85# - 9:36

Erika

29yo/M/6'4"/206#
Last time I did 3:58(PR), it was sloppy and I racing a buddy and the Queen. This time was with a lot better form and it almost doubled my time.
As Rx(Power) 7:36
Ended with "10 Minute Cindy", 7 rounds

So, I have a fracture in my wrist and have to get surgery and after surgery I can't do any kind of weight bearing or pressure activities on my wrist for 3 months...

Clearly I won't be able to do most CF workouts, are there any others that I can complete besides Michael?

Thanks, and any other suggestions would we welcome!

26M/165

Grace as rx'd 6:17 ouch

pre: cfwu plus some jump roping
post: some more cfwu

Last time: 4m20s with 115
This time: 5m20s as rx'd, first 10 in 1m12s.. last 10 in 2m20s I need to work on that
Power Output
184.12 watts
0.25 horsepower
135.8 ft-lbs/sec did not think that it was that much wow

6:10 as rxed

"Grace"

135 pound Clean and Jerk, 30 reps

20:34

PLEASE SAVE CROSSFIT!
I am asking for all Cross Fitters help in alerting the Glassman’s and preserving the integrity and principles of CrossFit. Gold’s Gym in Boise, Idaho has recently opened a CrossFit corner of their gym, which is only open to gym goers who pay an extra $31 per session to use the facilities. I have been Cross Fitting for 2 years now in Idaho with a medium sized group of CrossFit insurgents and I volunteered to test out the new (and only) CrossFit facility in the Boise Area.

THEY ARE NOT TEACHING CROSSFIT, THEY ARE TAKING ADVANTAGE OF THE FACT THAT PEOPLE UP HERE DON’T KNOW WHAT CROSSFIT IS BY ASKING THEM TO PAY FOR THE CROSSFIT NAME AND NOT TEACHING/TRAINING THE CROSSFIT WAY.

I asked every trainer there with a CrossFit shirt on if they were certified. They all said yes; however, when I asked one of the “Certed” trainers if they do any of “the girls” workouts, he looked at me in disgust and stated “No, men and women all do the same workout.” Coincidence? My first workout they asked me what I wanted to do, I asked to do Fight Gone Bad and take advantage of a paid trainer who could keep my time and score. The “Certified” trainer had to print off a copy of Fight Gone Bad from the website and have me explain it to him – then it got worse. The only other person in the class was an elderly woman who had never done CrossFit before, and instead of having her perform a different workout, he said she could do Fight Gone Bad as well. I figured this to be strange, but I gave him the benefit of the doubt and figured he’d have her go either before or after me (in the 3 round model). Nope, instead he had me do my first round and then I asked him to time my rest period. Then he asked me to time and keep her score for her first round – which subsequently took 20 minutes. It obviously destroyed the principles of Fight Gone Bad. Then I tried a different “CrossFit Certified” Gold’s Gym trainer – who put together a circuit of pull-ups, power cleans, wall-ball, etc. I quickly realized that the “CrossFit” Gold’s Gym facility DOES NOT HAVE PULLUP BARS. They have a swinging chain with a pipe around it. I asked him how I should kip while doing pull-ups on a trapeze, and he said – “we don’t want people to kip. We want good pull-ups.” I want someone from Gold’s to show me Angie without kipping. Also, the Olympic platforms and rubber plates they advertise (and that I paid for the use of) might as well be decorative because THEY DON’T ALLOW DROPPING OF OLYMPIC WEIGHTS ON THE OLYMPIC PLATFORMS because other customers (who did not pay extra for “CrossFit”) complained. They told me flat out that “CrossFit Total” could be done while lowering the weights to the ground without a banging noise. They are going to hurt someone by asking them to attempt a max clean but telling them not to let it drop or hit the ground hard.

I talked with the store manager after much B.S. and he, who was not certified, obviously gave nay f*ck about the integrity of CrossFit, nor the fact that his gym was taking advantage of the Idaho populace that does not know CrossFit. Please, help spread the word and stop these people from misinforming and dangerously mis-training Idahoans who are actually paying for the franchised cookie-cutter aborted version of CrossFit. Please, stop them from spreading the disease.

A couple of days, maybe a week back, we had a workout that had a ton of bodyweight exercises (particularly pullups). One of our "clydesdales" was frustrated seeing our lighter athletes pumping out an insane amount of reps.

I think today is a good example of how the pendulum can swing the other way. 135# C&J has got to be less taxing at 200lbs bodyweight than 150, assuming similar fitness levels.

3:11 135Lbs

32/F/140

Grace subbed 65lbs (back issues)
Broke in sets: 10-5-5-4-3-3

4:40

M/33/205

4:59

40/M/175

Wow...some really amazing times. This was only my second time with Grace, and my first as RX'd (used 95# last time). I did full squats with no bumpers.

Time: 14:01 (PR)

Not great compared to some of you monsters, I realize...

35M/170
Subbed 95 lbs...6:43
My form is not so good. Probably should have used a lighter weight. I'll start practicing at home with just the bar and try to grasp the elusive double knee bend.

39/M/5'10"/195lbs.

My first "Grace" modified/scaled.

95lb. Power clean & jerk, 30 reps in 8:40. Kicked my butt! Feelin' the love!

35/m/185
9:56 with 120#, 2:22 faster than last time. I'll go up to 125# next time.

M/51/206/74"
20:30 - 95 x 5 Squat C&J, 115 x 5 Squat C&J,
135 x 3,2,3,2,3 Power C&J
95 x 4, 3 Squat C&J

21/m/160lb

"Grace"

as RX'd

5:35

long wu to get the back loosened up, increasing wy c&j to 135#
WOD-as rx'd power cleans, push jerk to 22 then split jerk 5:30 PR by 3 sec, 42 yom, 173#
post-bwt BP and pull up practise

#212 - drak89,

Lunges, Pistols, sprints, squats, hollow rocking, box jumps, jumping squats (vest), ... Are pull-ups out of the question? Jump rope?

Your legs and midline should come away strong, but, I know, what about my arms, man?

Swim!

"Grace" as rx´d /w 135lb.

Time 12:10 (last time 19:48).

- OlliS

Don't have access to full weights, used 80 lb heavy punching bag. Awkward weight, good thing it's padded, my head is very thankful.
30 reps, 4:25.

MD

2:22 as rx'd PR by :10

Are thrusters an acceptable substitute?

Are thrusters an acceptable substitute?

As rx'd - 6.52.58

Pull-ups are unfortunately out of the question... as far as jump roping goes, I think that's out of the question as well because it requires some wrist rotation/movement.

That all sounds great and I appreciate that!

Unfortunately, I can't swim for about 5 weeks after my surgery because I can't get the cast wet... after I get a removable brace I'm clear for some swimming. Any other ideas to sub for swimming during those 5 weeks?

drak89

You have the opposite problem that I have. I have a knee that needs surgery so I can't do lower body knee bend movements.
I just take all the exercises I can do and mix them up to create my own WODs until I am back on line with my whole body. Be creative and have fun.
Good luck

As Rx'd 9:58

Someone puts the weight back on the rack for these kids? Oh man I wish I crossfitted as a kid.

21/m/185

135#; 7:45

as rx'd 7:30

33/M/180
1st Grace...
4:37
Tried KStar special of a 135# Sand Bag (just one) C & J... Nope! F$#K!

Eva... Thanks for coming this weekend. There is no doubt why you are such a huge part of this thing. All the other Posts about this weekend... Thanks Guys and Becca! It was an absolute pleasure o have everyone of you here, and I look forward to a future with you! Thank YOU!

Going to do it right now I don't know how much weight I can do for 30 reps, I ll be back to post weight

8:20 as rx'd. full squats. 135lbs. 1st time with full squats. lots of room improvement.

Is there anything I can do for cardio outside my own WOD and running?

Anything for my arms besides swimming that doesn't involve wrist pressure or a lot of wrist movement?

Thanks again for the advice, it's a blessing!

Grace as rx'd

6:15

PR by 3:03

Goal for next time -- under 5:30

24:08

50/197

Power cleans and push jerks. As rx'd, 13:08. Last time 15:32. 18:46 before that. Should below 10 minutes next time.

26/M/185

Ran 4.5 miles in 31:03

Modifed WU x 2

"Grace"

Subbed 95lb for 135lb

7:57

Pretty happy with it actually.

Need to get my form down better and then bump up to as rx'd

Grace as rx'd 3:26
Cindy + 20lb. vest 15 rounds, 5 pulls, 10 push

23/M/80kg

Grace with 65kg

5:22

First time meeting Grace. I'm in love.

M/235/6'2"

Power Clean and Jerk. 30 Reps. 10:58

37/m/150lb

Subbed 95lb. Pretty much power clean, jerks the whole time.

6:29

I'll probably try 115lb next time.

Wow!!
First Grace- as rx'd 7:00 flat

absolutely positive that my form was nothing short of CRIMINAL!!!

12:15

24/m/198
3:42 pr by 18 seconds.

#6, Latosha:

Coach addresses this (cardio) early (introductory documents like What Is Fitness?, Foundations), and often.

One of his statements I found helpful was, my paraphrase: We blur the lines between the glycolytic and oxidative (cardio) pathways, as you can see many of our workouts stretch well into the cardio range of greater than 5 minutes.

My answer is slightly different -- I'll point you to a couple links:

http://cbass.com/Sprintendurance.htm

This is THE BEST introduction and overview of the subject, including comparison of original (2005) findings at McMasters University, versus the Tabata protocol.

And here's the link that started it all for me, my conversion away from endurance athlete to (many months later) crossfit:
http://www.powerrunning.com/Exercise%20Physiology/The%20Surprising%20Aerobic%20Benefit%20of%20Sprinting.htm

We've had a long development of sport and fitness culture that put endurance athletics on a pedestal. I bought into this culture entirely (and young... I first aspired to run marathons when I was 9 years old). This culture has grown and grown, arriving at the Ironman Triathlons in the early 80s and Adventure Races in the 1990s.

Naturally, the cultural bias towards endurance sports is going to be with us for a long time. You can see the studies that cracked open the blinders and let the light in only began in 2005.

But superior athleticism, fitness (and thus: health) belong to those willing to pay the price in intensive, short-burst, short-rest interval and anaerobic training.

In which case --- welcome to the future.

35/m/180
CFWU
Grace Scaled
115 Lbs Clean and Jerk
30 Reps
7:45

Post WOD
5 Rds
10 GHD Sit-Ups
5 L Pull-Ups
5:59

Mike and Brian ran an AWESOME running and endurance cert this past weekend. Coming from a long distance running background, I went into it thinking I didn't have much to learn... boy was I wrong! As Eva said in her post, they have (with the help of Dr. Romanov and his Pose method) turned running into a SKILL to be learned, just like all of the other skills we teach and learn in CrossFit.

I've already shared some great information with my students at Petranek Fitness - and can't wait to continue to learn more and get better at this method.

#247 EVQ haven't seen you in a while. Hope your doing well

2:18 #85 PR

29/M/175

A day behind. "Cindy": 19 rounds. Will shoot for "Grace" as Rx'd tomorrow, but I'm already feeling whipped.

7 minutes flat, 98# squat cleans. Squats are a weakness of mine so I always work them when Grace shows up. Today was a PR by 1:14.

First time attempting Grace, so I used 95# and alternated 6 sets of five. Took about ten minutes. Focused a lot on form and it felt good. Maybe next time I'll bump up to 135.

And I'm lucky I didn't get yelled at for doing clean and jerks at my rec center since they're "not allowed." F!#$ing Globo gyms.

m/26/6'3/185

15:15

1st time on Grace, did clean with the push press. wanted to use 135 thats why i did the push press instead of the jerk. no one to teach me proper form, and the videos are good, but don't point out my flaws.

finished with my normal sholder workout, abs, and a mile run.

3:55- 90lbs
next time focus on keeping hands on the bar.

41/m/182

115# hanging clean and jerk

No watch ....took me around 5-7 minutes based on the songs playin on the cd

30/M/158

6:43

I have a question. If these workouts are based on the average 175 male, and if you were to scale 75% body weight as it suggests in the faqs, can you still say you did the wod as rx'd?

Thanks!

23/m/190
grace as:rx
time: 3:03 i know i can do better

cfwu & burgener warm up
95# 4:12. Will do 115 or 135 next Grace.

#179 Jimmy Anderson
I have only been doing crossfit for a little over 2 months, but I have been doing this thing called Legendary Abs for years. It is a great ab program and it recommends hyperextensions in addition to the program I think 4 days a week (maybe more). I recommend getting the book which can be found at this link:
http://www.amazon.com/Legendary-Abs-Health-Life-Staff/dp/0944831206

Crossfit also has some great excercises for core such as Overhead Squats and knees-to-elbows. I recently started doing GHD situps (almost the reverse of hyperextensions). Just start doing some extra stuff for your core before or after the WOD.

Is there anything I can do for cardio outside my own WOD and running?

Anything for my arms besides swimming that doesn't involve wrist pressure or a lot of wrist movement?

Thanks again for the advice, it's a blessing!

I was thinking it would be so cool if a group of bands who were involved in crossfit did a crossfit gym tour. does anyone have any interest in helping me put together something like that?

who could i talk to about that?

coach?

i just don't want to step on any toes if something like this would cause that.

anyway email me.

charles.mahon@yahoo.com

what a great way to entertain all us crossfitters!

“Mary”
5 HSPU (to ab mat, ROM getting better and better)
10 Pistols (5 each leg)
15 Asst pull ups

= 7 rounds and 3 HSPU (today pull ups were not a favorite for whatever reason)

Last time I did Mary this month, I had not written it down and did 10 reps of each part. I did 2 more rounds doing so and got really pumped with doing 90 HSPU. I might have to do it my way again. Not because it was a better workout, but because I was so giddy and pumped after. Ha ha

Erin

back still not doing great, needed to do something today so did:
amrap in 8 min of:
65# bench press
30 single jump ropes
5 rounds plus 3 bench pres
+
amrap in 10 min of:
3 assisted pull up's
3 full depth push ups
10 squats
13 rounds
look forward to getting back at the main site wod's.

As Rx'd 3:44

3:00 as rx'd

CNS was not there today
bwt-163

FIrst time doing Grace, so i went with 95, got her done in 17:39. LOVED IT. WANT MORE... but a lil sore.

can we get the WOD sent to our cell somehow? THAT would be amazing

28yo, 5'11", 168lbs

8:10 as Rx'd.
All power cleans and push jerks.

A notable improvement over my 10:00 time back in September. This is my second go at Grace and she is a fun one.

47/M/5"9"/175

First time with Grace,
As Rx'd 5:51 at CFSC

31/m/200

used 155lbs

7:56

broken into 11/4/3/3/3/3/3

M/40/5'11"/190

95# in 11:05

F/37/5'6"/140

first 5 with 45# & 55#, remainder with 65#

missed the piece about doing it for time--would've been a better work out, duh. Will try 70# or 75# for next Grace...and start the timer....

Grace as Rx'd(135lbs)in 5:04. Last 10 smoked me.

35/m/158

Last time I did a lunchtime WOD and then went to Crossfit Calgary in the evening, I promised myself NEVER AGAIN MWOD.

...but I really wanted to do some cleans & I recently learned the split jerk, so I just had to go the the gym at lunch. I'm calling it a "technical session", not a workout...

4x5 reps with 95 lb. Squat clean + Split jerk. Not timed. Will see what tonight brings...

Tenacious R-

go here.....http://www.angrydalty.com scroll down to the XFit Notifier....

love this! has saved me quite a few times when i forgot to write the WOD down.

duh

www.angrydalty.com WFS

as rx'd. 6:07mins.

Took 50 secs off last time which I'm very happy about.

My hat goes off to those Cfitter hitting the 3 or even the 2 min mark. Something to aspire to!

Have a good day everyone.

m/34/173

as rx'd

4:37 (PR)

34/M/168#/6'0"

CFWU/BE: 15x(pullups/pushups/OHS/GHDsits/BE) X3

WOD: 135# Grace

(10:38) (pr)

To the Zone inquiries I saw today...
I have been on the zone for a few months now thanks mostly to Nicole and Greg's influences. I was a low fat, high(all) carb guy for years but found that the carb cravings are not so tough to get past if you adhere to the balance of protien/fat/GOOD carbs. I find that if I actually eat 80% of my carbs in broccoli, asparagus, greens, etc. coupled with 5-6oz of fish and maybe 4-5 crackers with 5tsp of peanut butter for dinner then I am hard pressed to eat again before I go to bed.
I am in no way trying to lose weight and eat a couple blocks if I find myself hungry. Yet, without even trying, I still average only about 1700 cal. when I keep things balanced as suggested.
I'm in aggreement with comment #120 - eat all the green veggies you can force down and the carb cravings are a non-issue.

42yom / 149

6:29(PR) as rx'd

Over a minute improvement over last time and I think I can still do better, next time. This one makes my lungs burn just like Fran.

Jennie: 26 F 160# 5'9"
"Gracie"
95# Clean&Jerk 30 reps
Time= 11:30

12:31 as rx'ed with power cleans. First time doing this with 135# so, guess what, it's a pr! Thanks, Coach. BW:170 Y/A:59

5:32 @ 135

Horrible push jerk/press something or other.

26 yom 6'2" 155#

Postponed grace to make up CFT. Results posted there. Is it odd that my front squat and back squat max weight is the same??

#217:

Yes, that "clydesdale" was me (255lbs)...My lament was in doing 400 meter intervals on a 1/16 mile track.(run, only to slow down immediately for turn- repeat every 25 meters. Oh well.

I cannot imagine a 30 rep set of Grace with just under my bodyweight. You have my sympathy, as well as my respect.
It seems there is at least one work out there, for each of us, which reveals one(or more) of the dimensions of fitness that needs work.

Never stop training

800M run + CFWU

135# C&J (Full Squat) broken sets.
5-135
5-135
5-135 immediately to 5-115
5-135
5-135

Time: 13:52 not bad but definately needs improvement.

Why hasn't Allison posted yet. Love to see you run... Do you really hate it? Looks like you're doing all right.
EvaT...WOW! You could crush me! Awesome!

20/m/6'1/165

First time doing this. 10 reps at 95. 10 reps at 105. 2 reps at 115 ( my wrists have out, I don't know how to rest the bar on my shoulders). Didn't time all this. Also did 50 situps and 5 medicine ball pushups for 3 sets.

7:47

135lb power clean & jerk

30/m/165

RX'd 4:22

WOD As Rx'd 95 pounds
Time of 10:40

speed and agility training 20 minutes (ladders and sprints)

135 lb squat clean and jerk
time 11:00.23
2 minutes faster than previous time of 13 still shy of pr of 9:38
32 yom bwt 248

Opt...6 per minute...awesome

33/M/225

1st attempt, as rx'd

19:36

33/5'11/175
First time posting WOD results since coming back from an extended (read too long) holiday break.
Grace as rx'd 7:48, 9 seconds off PR. Gotta get stronger. Or stop staring at the danged bar so much.

PS: Eva's hot...

First time on this one.

95# power cleans with a mix of split and push jerks.

6:46

46 y/o male 152#
as rx'd - from ground to above the head - power cleans and push presses/jerks = 4:48
lot's of pop in the hips so cleans felt easy it was the getting it over head that was tough. Reps broken into mostly doubles and singles only much shorter rest periods this time. It helped that OPT and I went simutaneously.
Since I have been asking for "Annie" and the CF Gods weren't listening or waiting for another time OPT challenged me to head to head Annie
OPT - 4:51 new pb
Intent - 7:44 new pb

I need to work on my math skills

skipped Cindy yesterday - will make it up tomorrow.

Grace - #115 Power C&J. Time : 5:05

A little slower than last time, (4:21), but took a little more time getting reset each rep. Didn't have bumper plates, so it was loud and I was getting strange looks...

It is a metric minute ;>)

Tash 24/f/5'6"/110#

weight: 45# 5:55

Kirez 34/m/5'10"/195#

as RXd weight: 133# 3:04

Tash did Grace exactly one month ago -- 13:00
PR by 7 minutes!

I did Grace 4 days ago, 3:47, but that was following 15 snatches at 133#, and a day after doing Filthy Fifty, so I was curious to see my time (curious whether performance would suffer from all the work recently).

m/37/185

as rx'd 6:58....not sure what the issue was but my feet gave out on me early. I think it is the new gym I'm stuck in (military deal)...it has a rubberized floor and it really gives so feels like you have to push harder to get the weight up....either that or I'm just lazy...curious what others might think?

On a lighter note...enjoyed the Commander and Chief's last State of the Union...he will be missed.

135# for 15 reps, then 95# for the last 15

TIME - 6:08(PR)

I'm a newbie, 2nd WOD ever. I'm also one day behind. I just did Cindy. Only 8 sets, but I can barely type this message. My arms are shot. It was great. I love Crossfit!!!!

115 lbs, full squat cleans

14:58(PR)

PR by 2:40 (and weight, last time I used 95lbs)

#302 Clagary Colin

Oh, it is that Canadian math stuff.

I thought you Canadians are so darned fast because there is something in the water up there. I was hoping to get a couple of gallons or two, wait, make that a few liters.

:-)

Guess it is our spelling thing?

Calgary Colin (oops!)

20'14" as rxed. Dismally slow I know but my 1st time using 135. After some diligent work my cleans are coming along nicely. That is to say it's 135 overhead anyhow right? otherwise not as rxed. Still pumped though, I remember when 135 1 time was a max effort and it went over my head only on a really good day

M/28/185/6'0"

135# clean and jerk - 30 reps

9:36

Brady 38/204/5'10"
135# 3:52

Robin

45# 5:56

6:55 as Rx'd

M/35/210/5'10"

135 Clean & Jerk @ 10:16

M/40/6'/281.5
Warm up Jump Rope 50X2
Squat/Clean/Overhead Press rehersal for Grace.

Grace

65x10
95x5
65x15
Time: 9.49

Still not in great shape. Tried to go up to 95 and only completed 5. Gym not couducive to dropping weights and afraid of failing and dropping.

as the day goes on my muscles are feeling it more and more!! This straight up dominated me. I have never felt a progression of tiredness in a day like this before. Something must be working right, haha. As Jared says.

Viva la revolution!

#304 I think I had the same problem. Post WOD both of my feet cramped up pretty bad.
Anyone have any suggestions as to what could be causing it.

M/34/5'8"/180
135# clean and jerk-30 reps
5:40

Justin 33/m/212

I was a day behind again, so I did "Cindy", got 11 rounds with real pull-ups, rested 20 min and then did "Grace" 135 lbs/30 reps/ 8:58.
That's the first time I ever let a pair of hard- bodied girls get the better of me :)

Thank you Mr. & Mrs. Coach!

8'40 with 15 kg plates

23/m/218/6'1"

Damn, was that intense. 21:54 using 95 for most of it. Used 135 for the first few reps (4 or 5 I think), then had to drop back. Cleans were UGLY, gotta work on receiving the weight in a full squat. Thus my upper body is on fire. Bring on the rest day!

44/m/71 kg
3xCFWU
First time "Grace" with 40 kg, time 15:24. Power cleans.

23/m/177

Platform was in use, so started off with a Mash-up. Wall balls and box jumps.

Was really bagged, but went prompted into a scaled Grace.

6:30 @ 65lbs

Great form.

45/180

4:06

135lb C&J, all PC. Tweaked hip flexor was not going to allow going deep.

33YOM 191#

2:59 as rx'd (PR)

M/31/5'7/179
135# as rx'd
9:45

24/F/5'8/130#

65# Grace--5:00 flat

OH GRACE!! First time with this one...

as rx'd - 9:43
broke into sets: 5,5,3,3,3,2,2,2,2,1,1,1 =30

shoulders have been a weak point for me so i really focused on getting a good lock out on the jerk...

left the workout with a bloody bar, tore a calus on the last rep :(

34/M/160

Stupid me...I forgot to double check the workout and assumed it to be 30 cleans so did that in lieu of the clean AND JERKS.....

otherwise 30 cleans @ 135#'s - 6:13

one day behind...

CINDY 15 rounds (PR; 12 previously)

My first PR since Ive been posting!

23/M/159

Pre: dynamic stretch,500m row, CFWU 2x10

"Grace" (on a 1/2 wk)
70#, 30x, 3:01

Post: worked on MU's 3,3,2...K2E 3x10

39/M/255lb

115# 6:30 (I guess, couldn't see the second hand real well after rep #30)

33 m 200#

"Grace" (light)

Clean & Jerk, 95#, full squat, alternating feet on jerk

15:05 (pr)

Finished with 3 x C&J, 135 lbs. No problems -- I think I'll move up to the big leagues next and do it as rx.

27 days until I deploy to the 'Ghan.

31 y/o, 150 lbs.

Scaled load to body weight, 118 lbs.

Grace: 12:14

CFWU + work on OHS and Split Jerk technique

95# 9:09

received in 1/4 squat, split jerk going overhead

most sets were broken up into 2s and 1s

31/M/6'0/189

First time attempt at Grace.
Practice: Ring Dips, Ring L-Sits, GHDSU (I really suck at these...), HBE, OHS
Train: Grace, sub'd 115lbs
4:28
My clean form felt pretty good, but I think the majority of my reps were more push press than a true jerk. Gotta keep working on my flexibility.

First Time doing Grace:

first 10 reps 105#
last 20 reps 95#
time 8:27

5:48 (135#) - with an interruption.

I swear if someone at the gym asks me again what I'm doing in the middle of my WOD - I'm going to beat them into doing it with me.

32/F/5'10"/154#

95#
4:12 (PR)

almost a minute faster than last time!

First time on Grace

111 lbs
13:22

I was defiently to tenitive with this workout, but I did rip off my first callous.

43/M/192
95lbs, 6:50

39/F/150
50lbs, 6:04

Looks easy when you look at the sheet, doesn't feel that way after 20 reps.

13:13

Kicked my butt!

12lb body bar. 7:17, doing more of a Clean and Shoulder Dislocate motion. Had to keep a snatch width grip to keep the pinch out of my shoulder.

A lot of warmup, shoulder prehab, stretching and practice beforehand.

5:33 as rx'ed

Anthony (M/29/170)

CFWUx2

"Grace"
30 Clean & Jerks, 135 pounds

Time: 2:57 (29 seconds faster than last time)

I have a bit of a cold that didn't really bother me until I started breathing heavy ... by then it was too late. My throat felt like someone took a cheese grater to it. I have a bit of a cough now, but hopefully things clear up before the tournament.

42/f/5'3/120

Grace
(happens to be my name also :),
therefore, one of my fav WODs)
CFWU x 1
C&J(split) 55 lbs - 6:05

10:14 as rx'd

First time with Grace. Needs some work.

Semper Fi

"Grace"
scaled down to 95lbs
30 reps in 14:40

Intent:
Quite a banner day. Awesome work.

Mike

40/m/160
as Rx'd with 135#
9:20

could have gone faster, but the weight room started to get crowded.

Used the rubber plates

21yrs/m/#195/6-2

6:06
as Rx'd

that was a killer time post #331 Ralphy

great job

33/M/185

Missed cindy yesterday, made it up this morning

Grace tonight
As Rx'd 135#
8:52
Deep catch squat cleans
Split jerk

47/m/180

was going to skip this one, but since my 10 month old little girl is named Grace, I had no choice but to giv'er

135# clean and jerk - 30 reps

9:47

Stairmaster 6mins interval @ L-8
CFWU 3 rounds of 10 reps

Grace utilizing split clean and jerk (135lb)
6:45
Front Sqts 135/2 185/2 205/2 225/2 250/2

My legs were still shot from yesterdays Cindy. My lead split leg was numb after the first 10 reps. Each rep was a legit split clean, recover, split jerk, recover- drop to the floor and start over. A couple of times I caught myself either not fully recovering, or doing more of a power type clean- NADA! clean it up and do the work! The front squats were done to test my left knee stability but alas, were an exercise in futility, gave all I had to "Grace".

m/38/215/6'3

Grace as rx'd
11:27

First time doing Grace. Jerks were awful - need to practice.

32\6'2"\238

6:30 as prescribed

Now for some spaghetti and meatballs with biscuits. M&Ms before bed. I love the zone diet.

39.5yom/190

as rx'd 14mns. Many broken sets, but I did it w the prescribed weight for the first time.

almost too embarassed to post considering the other times up here...

23:55 @ 135# full squat cleans

here's where i make some excuses...
just kidding, though i decided to do the squat clean because i figured it would help me down the road

As rx'd... man that was painful...

Last time on 9/21 I did it with half of them as jerk-splits in 8.28.

I guess 20 rounds of Cindy yesterday had an effect?

This time I did all 30 reps with 135# with jerk splits.
8.50

m/33/175

105# in 7:46

65 pounds
4 mins

Personal Note: may want to consider upping the weight next time.

Forgot to post that I used power cleans and push jerks.

my wod: 30x 60 kg OH squat, for time
after 5 reps with 60 kg, I lowered the weight to 50 kg for the remaining 25 reps. The total time, with weight changing, was 11:45 min.
have fun, Johan

13:09 using 90#.

44/76"/191

95#

10:49

#61 Amadraeus and #64 John....Thanks guys. We work about five days behind the WOD. Today we snatched.....which I such at royally. So once again, Crossfit is a grand equalizer. Mark

5:46

as rx'd

25/m/192

7:00 even, full squat cleans, split jerks, full stop after every rep. Owww.

38M/175

95#

9:10

Stay safe all

m/39/150

first time with grace

95# full squat cleans
11:03

tough workout

At 6 minutes 10 seconds in, my shoulder finally gave way and said no more (13 reps)

55Kg - shaky technique, difficultly getting the weight overhead, gassed almost instantly.

Hmmm (previously 7 flat at 50Kg)

46/196

as rxed 3:24 Pr

VERRY HAPPY with time, pr by over 45 seconds

first 10 unbroken in 43 seconds,5,3,3,2,3,2,2,

Never thought I would be under 4 let alone 3:30

As Rxed 9:53

Nate 6:01

15/M

As rx'd

Old time: 9:12
New time: 8:53

as Rx'd, w/ 135lbs - 30 reps, 25:51

first time doing this one, so my pace was a little slow - will push it harder next time, and try to break 15:00.

also, ran 5k - 33:52, improvement from last time, but still disappointing.

25m/244lbs

"Grace"
Apparently modified as I went with full squat cleans and jerks at 135#. Now I have to decide if I want to jump on the boat and go with power cleans, or keep going squat clean to keep my times comparable.

m/29/155

time: 8:17

32/M/204
Grace in 15:36 with 135#! New PR.

The only negative was when I went deep I heard a "POP!" in my knee. My knee has been a little sore not painful though. I did the icing and anti-inflammatory deal all day. Thankfully tomorrow's a well deserved rest day.

Started getting into the Zone more and began that whole thing as well. Happy I was 20% body fat!

115 lbs.
9.23 as rxed

27/m/168

105# power cleans and mostly push jerks

6:06

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsddsdsdsdsdsd

40 M 90#
CFWU 3X

As Rx'd 135 lbs
7:15

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

as rx'd 135#

5:42m

6' 188#

20/M/145

88# Power cleans and push jerks

7:20

First time with grace, did 95# in 4:11. Should have done 115 or manned up and done 135 I guess.

Me: 41yo/M/5'10"/190lbs

CFWU + HSPU 3sets / 15reps per set

WOD: 24:10

Man, 30 reps of the clean and jerk with 135lbs is right at what I can accomplish. I had to do singles and tell myself that I'll just go to 5, then 10, then 15 etc. I did not jump and land and I did not get a deep squat on the cleans and I did not do the lunge on the jerk. For what its worth, thats what I did. I look forward to cleaning up my clean and jerks so that someday soon I can have decent form.

Have Fun, Train Hard,

Billy

30/M/5'5"/168

135lbs power clean, 30 rep 8:07
135lbs push jerk, 30 rep 5:58

Total time: 14:05

I think I did something wrong and didn't understand the work out because my time seems to be off or i'm just really slow... =P

Oh Sweet Lord.

I haven't had a workout high this good in a LONG time.

28yo male 240 lbs 6'

6:24 using 95 lbs.

bw 254
135#, from floor each rep. 9:32

Sept. 24 sub 115#, 10:34

Mary as Rx'd
6 rounds +1HSPU

Grace as Rx'd #135

4:46

26/M/200

230#/m/6"0/32 yo

as Rx'ed in 07:07

broken up into 7, 3, 5, 5, 2, 2, 3, 3

not full squat clean's, push press to get it over head. kind of like the video where Greg and the other guy are going head to head.

28:43 115#

Livestrong!

Mary as Rx'd
6 rounds +1HSPU

Grace as Rx'd @135
4:46

26/M/200

Cyber Shepard, comment #30

135lbs Bag "O" Grace,

Please let me know if the bag you use holds up, I would like to make one as well.

Have Fun, Train Hard,

Billy

Subbed 2 35lbs. Dumbells, broke up into sets of 5.

Time: 7:30

Clean & Jerk is not happening w/ my shoulder. Even a hang clean was going to be borderline. Did the CFWUx3, some K2E, some heavy, dynamic calf raises, and stretched quite a bit. Got hockey tomorrow nite.

my first real Grace.

28/185#/M/6'1"

I didn't realize that time was the factor here. It read "post time and loads." I wasn't sure which was the best.

I worked on form and figured out what a valid max was.

65, 75, 85, 95, 105, 115, 95, 100 (x3)
95 (x 20)

Next time I will go for time.
Then I will up my loads.

The form felt good, though.

42/f/5'6

Grace

with 45 lbs (shoulder pain)
4:25

2 k row warmup

"Grace" asrx

6:50

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

M:31:6'3":284lbs

Grace

as Rx'd

6'15"

Yes Yes

m/200/6'6"/29
Grace
10x85#
20x95#
13'40"

Grace as Rx'd, with full squat cleans on every rep
13:12-broken into sets of 5.

5:05 as rxed pr is 3:50.
never loosened up after 30 min warmup, body pretty tired, much needed rest day coming up.
post-light deadlifts

27m 6'1 195
4:48
my slowest yet.
but acceptable for being in the cone of chlorine all day.

Wow, go Eva T.

Bit o' Grace - 4.53.

Would be disappointed w the time except I've felt like crap since Cindy yesterday - dizzy/light headed and a moody bitch to boot. I was glad to face Grace and get her done.

Good job of 'recaging' my attitude, also.

Paul

BTW - should have said Power Grace, I've never done a squat clean Grace.

as Rx'd
135#

6:35

30/m/190

as rx'd

4:26

24/M/200# Crossfit Day 3

First date with Ms. Grace.
95#
10 in 1:27
20 in 3:55
30 in 6:50

27/m/168

105# power cleans and mostly push jerks

6:06

Neil: First time doing as Rx'd 15:24.
Sarah: 15:30 using 20lb wall ball

72 inches
315 lbs
32 yr old

135 "Power Grace"
6:00

I know that I can do it faster. I am trying to get it to the point where I can do five reps in 20 secs, rest for 10, 20 secs, 10, etc.

As RX'ed, huge PR of 3:07.

m/34/70/190

8:23pr

36yom/6'/205

Grace

11:45

65#
4:35
Form got really bad at the end.

6:41 Sub 105 lbs Power Cleans (PR)

31/m/210
"mary"

as rx'd
full "warm-up"
30 reps in 10:08

-first time with Mary. 7th CF work-out. Was sucking wind pretty bad but it felt great. Made me feel "alive". I absolutely LOVE the way that all the others in the gym look at me like I'm a freak. I work-out at a typical suburban YMCA with most everyone doing "suburban" workouts.

I've had a few folks ask about the work-out so I got to preach the gospel of Cross Fit.

Lovin it.

KLowe

M/27/5'11''/195 lbs

17:06

Used 95 lbs instead of 135 lbs

Form was tight

m/183/5'9"/36
Grace as Rx'd
2nd WOD today
a.m.-Tabata SDLHP/Atomic SU/KB swing/V-ups/Burpee
Grace 5:04 (slow and steady 10/5/5/5/5...
approx. 5-10 secs rest between sets
Followed by 2 x 25 Windshield Wipers w/135 and 2 x 500m row
Didn't try hard enough-try harder next time
Shoot for 4:30 next time- 1 rep/9 sec

reference for above #428 stats for me...
Fran yesterday as Rx'd 3:36, previous best 4:19

115, power clean & split jerk

10:32

m/172/5'9"/21

as RX'd 4:40
legs went early after the roadmarch this morning.

M/26/220

as rx'd @ 135

5'12 (PR)

2 minutes better than last time, one minute better than previous PR

male/35yrs/190lbs

95lbs

as rxd

10m39s

25/M/6'2"/200

'Grace' : 95# C&J

5:23

1st Grace = PR

38/m/100kg/190cm (makes me sound taller and thinner than standard)

100#
7:11
First 20 done in 4:18
Last 10 took another 3 mintues! Kept form, though! My older brother dogged me by nailing it in 6:28.

26/m/195

grace as r'xd

7:01 3 1/2 min faster than last time

Male / 36 years / 6'0" / 245 lbs

135 lbs as rx'd
10:17

First time I've done this workout. Maybe the first time I've done something completely as prescribed. I'm ecstatic.

as Rx'd 9.34

Some very impesive times today. For being one of the more skilled wokouts i was very suprised by all the good times. Well done everyone!

That Golds story is interesting to say the least. Maybe who ever wrote that should e-mail Coach personally. Sounds like copyright infringement to me.

30/205/m

8:27
135lbs

44m/6'/175

J Rock: congrats on the PR

first time with Grace, subbed 110
11:06 mostly sets of 3-6

LC

these were full squat cleans

M/56/203/70"

Back for more:

"Cindy"

28 rounds + 5 pu, 10 pushups, 2 squats (pr)

Had the wife count and keep time to keep me honest.

30 next time.

M 32 5'10/190

CFWU
one round of good mornings for back x
crunches for su
110# of help on pullup and dips

I used 65#

5:13

Guess I can go heavier next time.

M/46/168#/5'9"

#135 as prescribed/ time 6:20

Lots of singles near the end. Good Bye Grace!

23yom/6'2"/220

as rx'd
first time doing full squat cleans for this workout.

man o man did than make a difference!

last time with power cleans i did in the low 4 min range.
this time with full squat cleans i only managed it in 8 mins.

sucking wind big time...

135# 25:00

Did it with 135 pounds.
Form wasn't perfect. Some where around the middle I stopped jumping under the bar and brought the bar up more. I worked hard, very hard. I am happy with it.

My friend Jon tried as well with 85 pounds. Still having trouble with it but a few more sessions I'll having him cleaning a lot better.

Joe: 6:50
Jon: 9:07

m 32 / 181# / 6’2”
grace with 115 lbs
sets of 7,4,4,5,4,3,3 reps
not happy with form
need to work on this
5:34 min

not full squat clean's, push press to get it over head. kind of like the video where Greg and the other guy are going head to head.

26/m/235
25/f/125

dont have any free weights so my wife and i used our kb's instead. did 30 full reps each side (ground to chest then jerk)

CFWU
Grace
wife - 5:30
me - 5:00

also did 20 wall balls (with a heavy pillow because baby was down for the night)
10 OHS
5 burpees with jump

worked her skills with broomstick on squat clean and snatch as well. i think she's in love with Crossfit!

M/33/185#

Gracie 135# 3:29

OMG!

I just saw the coolest hottest thing ever of all time!

I just did GRACE at THE PIT

GLOVER TEIXEIRA saw and decided he wanted to do it:

with 140#

1:50

1:50!

31/M/190
10min run on treadmill, 1 mile
WOD
10 reps 95lbs
10 reps 115lbs
10 reps 135lbs
10 reps 95lbs
done in 8:10
20min run on treadmill, 2 miles

m/36/6'2"/192
Colorado Springs

3:58 as RX'd

Im a newbie but it felt good to really get my form right and finish in a good time. My boyfriend put me onto Crossfit and I think I'm working harder now than I ever have on a treadmill in the gym. And much more sore too...:)

P.S. IT'S ON FILM. Hackleman timed it I counted reps.

HOT

stay tuned

7:47 1st time Grace so (PR) I'm psyched about my time for my first Grace. Gotta say it's the last several weeks of Coach's free workouts (Thanks), my progress sticking to the zone, and having a training partner who's as dedicated and driven to completing the WOD's as I am. Thanks A Martinez.

As Rx'd 135#
"Grace"
8:03

WOD #11 - Grace

79# (35# oly. bar + 2 x 10kg. bumper plates)

Form was reasonably good throughout.

WOD #11 - Grace

79# (35# oly. bar + 2 x 10kg. bumper plates)

Form was reasonably good throughout.
10 min. 46 sec.

As RX'd - 11'03"

Full, from the floor, ass to grass cleans w/full extension push jerk to lockout.

PR by about 30 seconds at 135 Lbs. I was shooting for around 10 minutes, but it wasn't going to happen today.

40/m/72/185
Ran 3 miles at 23:00
Grace - at 95 lbs - 6:04

13:21

bwt: 155
A Rx'd 4:21
That was unusually heavy and sucked.

115# Power clean and jerk
7:32

M/27/6'1"/194#

95# did 10 push press first then remembered it was a clean and jerk day, so did 20 clean and jerks with 95# as well.

Jeff in VA 48/70"/195
Stretch
CFWU x 1
½ intensity: 135 x 15 (power cleans followed by more of a push jerk)
Time – 3:23 (to get 30 at 135 would have taken more than twice as long

John in NY 48/68"/160
Stretch
CFWU x 1
½ intensity : 133 x 3, could not activate shoulders & lock out at top after this rep so dropped to 115 & did the last 12 there. 3:55. Y'all who can do 30 of these as Rx’d in the sub 5 min times you're posting is an animal...well done.

as rx'd 10:21 ?
getting over the flu, still paying for it

8:31 First time power clean. I've done almost as fast at full clean. Hav'nt had it for a week, need some rest I think.

m/35/238
as rx'd 7:21

41, 5 9, 175# male

95# = 8:46

fun

BW 155 age 39
As rx'd 135#
17:50
First 15 7:40
Second 15 10:10
Little heavy for me.

M/38/220/6'2"
run day instead
~10K home from work in 70 minutes

scaled down to 115 # cleans:
13:14

6:40

135 clean and jerk 30 times
as prescribed

Jared (26/5'7"/135)

Sub 120 lbs Time: 9:24. First time with Grace... harder than I thought, and I didn't think it'd be easy! Then again, 120 is the most I've ever C&J'd too.

Candi (24/5'3"/125)

Sub 2x 15 lb DB's, Time: 8:44

"Grace"

135 pound Clean and Jerk, 30 reps SUB 45 pound

32:00

197/26yom/6'2"
First time doing Grace
as Rx 5:26

Grace

As Rx'd 135X30 reps 10:44.

WOD, no can do due to leg brace. Did yesterdays WOD Mary and posted results accordingly.

5'7 199lbs

Grace:

This was my first Grace I did. 135lbs then dropped to 115 for the final two sets. I did 8-7-7-5-3

2.5 mile run.

grace

as rx'd

first time. i decided i was going to do 1 rep every 20 seconds. stayed that way for 10 mins. could have gone faster for sure. next time!

goal, sub 5 mins :-)

1800 yds swim.

Power Grace - having trouble with the flexibility with full squat cleans, even with overhead squats. I hope to have that fixed in the not too distant future.
65-10,5,5
95-5,5
5:40

Full 95 next time and working on form.
Thanks for letting me find CF and the awesome workouts.

M/45/6'/220

As RX'ed
3:13

Grace- 85#. About 5 Mins.

Could have done higher weight, but I have very little confidence in this lift. Getting better, though. Did the bar and as high as 65# last time, so I guess that is progress? Just gonna have to keep at it. Shoot for 115 next time.

As Rx'd 4:55

Bummed 1 min slower than last time.

M/42/170/70"

9:09 (sets of 5)

Oh yeah, they were power cleans but I finished up with some reps at squat cleans with just the bar. Rest days are good things. I start on our bike squad tomorrow. Just for one day until the orders come all the way through, but it will still be interesting. I am so gonna crash.

Clean and Jerk
15 @ 95#
15 @ 115#

Focused on form not time - about 15minutes
Should do all @ 115# next time.

2 sets of 10:
Pull-ups (12)
Dips (12)

42yom 188lbs
"grace"
a2a squat clean and jerk w/135#x30reps
5:29

2LTDAN AND ALL OTHER CROSSFITTERS;
Dont Allow these big box gyms to water down and
pusify crossfit. It doesnt surprise me that a trainer at a big box doesnt know crossfit, they cant even handle the 3sets of 10 reps junk that they are prescribing tto the unknowing masses. My advice to you 2LTDAN is to inform the unknowing that golds trainers dont teach crossfit. You ought to consider cleaning out your garage filling it with usefull equipment and start your own garage gym. If anything else you'll have great place to w.o. Good luck bruddah.
POI DOG

Marcus: 95# in 4:32

Nick: 135# in 4:38

95# squat clean/push jerk - 9:38. Still working on that push jerk. It feels really awkward.

Yeah, I've been a trainer at a Big Box gym for a while, and I can guarantee they don't like CF trainers! I've had to hold off on having people use max weights on the o-lifts until I have my own place set up, but at least they have decent squat racks, pullup bars, and a place for me to hang my rings.

Grace

57/M/189 9:42 w/ 95 lbs next time I'll use 115

47/F/125 17:33 w/ 42 lbs

110 Pull-ups

3 Rounds 10 X-Wt Circuit at Full Stack:
Leg Press
Leg Curl
Leg Ext
Deep Squat
Fly's
Weighted torso twist
Abductors
Adductor

SWIM: 1000 yards

"Grace"

20 pound dumbbells (all I have access to at the moment) Clean and Jerk, 30 reps

8:52

1st time with Grace. I'm pretty pleased, actually... Not phenomenal or anything, but way better than I anticipated.

I also took my sister with me, which was awesome. She occasionally does the WODs with me, and is just getting back into shape, so it's with pride that I note her perseverance today. She's just getting over the flu, and after the warmup, she ended up meeting our friend pukie in the bathroom. But hot damn if she didn't pick herself up, get back out on the floor, and get her some Grace. Good job, sis!!

Celeste: 65lbs. | 7:31

Melina (F | 25 | 5'2" | 155lbs): 30lbs. (scaled to 20 reps) | 11:21

That was brutal. Time was 4:50 at 110 lbs. Thanks for the workout.

Allison, get that TEIXEIRA video up...I'm holding my breath.

40y/o M
75" 203#
Grace as Rx'd
8:30

m/210/35

Turn in a 2:51 in Grace today, not bad for the first time, rested a little to much on the last few reps. Next time will break 2:30

30/M/197

Power cleans with 135lb: 7:19

First time doing Grace....

bwt:151

as rx'd: 6:49

maxed on C&J: 175/185/195x2 (got the clean, missed the jerk)

3:32

PB by 93 seconds

Grace as RX'd: 7:55

PR by 2:08!

Pre: 5 min C2, CFWU, Burg WUX3, several C&J warm up sets.

Post: cool down row, L-sit and L-hang practice. I suck at L stuff and mid section sore for days after last L-PU WOD.

28/m/188

still nursing a sore patella, and C&Js would cause some serious pain, so i decided to make it a skill day with about 20 minutes of jump rope work and 30 reps of handstands, each for as long as i could hold it. nothing more than 5 seconds today, though that is definitely my best handstand work to date. can't wait to get back to the real WODs...

"Grace"

(95 lbs.)

12:05

Grace
60# in 2:54
Sad Sad Sad form.

M 25 6'5" 240

135# as Req'd

6:00

10 in the first set, 8 in the second, 7 in the third, 5 to finish

definetly power cln'd on this one

M/29/190/6'2

Arms are still tired from yesterdays push-ups. Still working on weak upper body so I did 65lbs.

3:07 @ 65lbs

I used more of a press than a 'real' jerk.
I see what you guys mean by not needing cardio on crossfit!

37m 185
first time with this one so scaled to 115, glad i did. Was using globogym wall clock and was so gassed after i forgot to check my time, but it was someplace in the neighborhood of 9 minutes. C&Js are not bad at first, but get very hard very fast. I was reminded of my first tango with thrusters doing fran. It's burned in my memory...

135# as RXed
Power Cleans and Split Jerks
Time = 13:14

I didn't record my time from the last Grace but I definitely did NOT do 135#. And I was dizzy for quite a while afterwards. Feeling much better today. Strength was limiting, so I broke this up into sets of 5, then 3, then 2.

m/26/190

115 lbs
time: 8:40

Good form, but could have gone a little bit deeper in the squat if I wasnt already so sore.

jake-105lbs 6:30
laura-65lbs 8:37

65#
2:38 min

grace as rx'd (full squat cleans): 12:48

Scaled the weight to 115

11:46 (Mixture of squat cleans and power cleans)

m/43/227

65#, 8:03, first time

16:02...162/178
95# squat C&J's; 1st half push jerks, 2nd split; had some grip issues at the rack position; a far cry from my pr, but a good effort. Need to keep building the momentum.

46 - 6' - 215#

CFWU x 3 (Moderate Intensity)

As Rx'd (From ground to overhead)

3:28

40 seconds faster than last one. 23 seconds off PR (Slower). Note to self: Did this at home gym.

m/31/69"/220
Drew 1st W.O.D as rx's 3:45
f/30/61"/120
Amber #65 4:23
http://www.teammannatech.com/TheTeam.html#Hill

Heart rate was near max after 10reps
I am not receiveing the clean well at all, shoulders
tight & arms bind! Any stretch or grip modifications, ect...? My grip is elbow to elbow.

27/M/180#

95# Barbell. Mix of squat and power cleans with split jerks.

$ time cat
^D
real 12m40.131s
user 0m0.011s
sys 0m0.002s

I had a distraction during the WOD, so it's probably should have been 10-11 minutes but who knows.

22:24 @ 135#
Better form will lead to better time

9:32 at 105 lbs

NB

Feeling the soreness coming from my CFT yesterday (I was a day behind, and hit all pr's)...I'm talking the kind of soreness that fries the nervous system. Reminds me of my old powerlifting days...only max weights can bring that! I know I need tomorrow's rest day, so I decided to play "catch-up" today, and, for my first time, do two WOD's. It turned out to be a good day. Not bad for a "Clydesdale," I guess.

Pre: 400m jog, 300 rope jumps, CFWUx1, Burg WUx1, Light barbell wu's (BS, FS, OHS, GM's).

"Grace"
7:45(pr). Broken into sets of 5 with short breaks in between. First 2 sets were squat cleans with split jerks, until they got ugly...then became power cleans with push jerks. Average HR: 154.

Rest 10 minutes.

"Cindy"
14 rounds, exactly(pr). Jumping PU's (can't kip here-crappy bar), otherwise, as Rx'd. Average HR: 158.

Post: Stretch!

NB

I became more and more sore as the day wore on today. This evening, I agreed wholeheartedly with Austin when he suggested we do Grace with power cleans instead of full squat cleans "so we can see where we are at."

4:41 with split jerk.

I was not into this workout at all tonight. Seriously, I am wrecked. So happy it is a rest day tomorrow.

195/38/m

That is ridiculous...GLOVER TEXIERA did it in under 2 minutes! I feel embarrased because it took me 20 minutes and I know that guy must have used perfect form. I guess I better stop taking breaks and just rep it out next time.

Congratulations Glover...can't wait to see your next fight bro! See you at the Pit Santa Maria some Saturday.

M/30/77kg

12:50 at 50kgs full squat clean and jerk

Weight was a bit light! Next time at least 55 to 60 kg and will go for under 10min

Ruck: 2miles, road, 20lbs, 21:13
218Cal / 45%Fat; 172MHR / 145AHR

GRACE: 18Min 224Cal / 50% Fat; 174 MHR / 148 AHR
135- F
115- F
95- 1rep (sloppy form & no spotter / coach, backed it off to be safe)
85- 29reps

Good weight for now, caught a nice buzz off of it & was flyin high for the rest of the night.

M/22/215

As RxD

2:08

m28/204/6'2"

3:41

M 36 5'10" 149.5#

Grace, using dumbbells

2 reps @ 70# (2x35#)
14 reps @ 60# (2x30#)
14 reps @ 50# (2x25#)

Trying to match Annie's form in the Dumbbell Split Lifts video. Slipped on the floor twice, but completed all 30.

14:28, HR: 165 avg, 189 max

"Grace"
135 pound Clean and Jerk, 30 reps.
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

WOW, Great workout.

strech,warm-up.
45# x10 to practice form.
135# x 5 w/ deep squat. could not get 6.
115# x25 w/o squat.

time=23:50 Adding and removing weights took a little extra time.

Male 29 5'9" 163lbs
30 @ 95lbs
24 minutes
ouch

39/m/176cm/68kg

"Grace" 95# (43kg)

16:45

Tried maintaining proper form with triplets on the minute.

24/m/165#

14:45 as rx'd

First time with Grace, so I wasn't sure about pacing. Probably could've gone a bit faster.

As Rx'd

7:44

As Rx'd

7:44

11:57
as Rx'd

6:30

Power C & Js

CFWU

No weights in the home gym yet. Both of us worked C&J form with broomsticks. Not for time.

Eric: 10 reps of 75 lb heavy bag jerks

Mike: As rx'd 12:02, should have done split jerks I think it would have been faster. Losing some strength in the shoulder press facet of things...not sure why

6:08 with full squat cleans. Started at 135 but worked down to 95 to try and keep intensity up. Elbows are on fire from tendentious. Can't believe how different crossfit work outs are after a seminar and learning the true fundamentals behind a workout. thanks again coach.

Jodi (F/29/105)
Mobility Drills

Notes: used 75 pounds
Time: 5:10 (PR by 1:47)

m/25/159/5'6

9:05 with 125#

37/m/165 this is an addition to my intial post (#94)
Modified 3 Round Fight Gone Bad:
10# Wall ball 31-30-31
75# SDLHP 16-16-16
Burpees 12-11-11
75# Push press 15-14-14
Jump rope (reps/5)21.2-20-21
Total 279.2

& Grace 95# 4:33

"Grace" 135# - 6:06 (PR)

I did power clean & jerks with each rep starting from the floor. Previous time was 8:31. Broken into sets 10/5/5/5/5.

13.23 as rx'd

M/39/185

Grace as rx'd: 7:25. (3 1/2 mins better than my previous effort. And, more to the point, 2:22 faster than my brother-in-law. Phew!)

More better faster

#548 Marty - LOL

we all know this isn't a competition (ya, right)

Great time and scary improvement - I am still the grasshopper...

Took me far too long. Pushing 4 mins 30 secs. Notwithstanding, just learnt how to PROPERLY clean and jerk as well as to properly push-jerk from my guru instructor, Ian. Worked on skipping and kipping as well.

27/m/194

135lbs

30 reps

7:13

8:36

"Grace" scaled to 90#
5:24

135 pound Clean and Jerk, 30 reps (subbed 105#, power clean, push press kind of thing, a la the videos)

Time: 10 minutes exactly.

Weight was 10# more than last time. Felt pretty good about PC's, now have bar landing on shoulders, touching neck. Not sure my jump is there yet. I could be a lot better on the jerk portion. Need to use push jerk.

32 / M / 240

CFWU x 3; some C&J warm-ups to become more familiar with the movement.

30 x 135# C&Js in 8:05. First time attempting this lift that I can recall.

Grace:

95lbs subbed (feeling sick)

2:04

135lbs next time.

Nate, "Comment #550"

please refrain from the "guru-ness"
and make sure you post that it was only 95lbs you panzy, trying to make everyone here think your all that, I see how it is....HA! Way to kip through those pullups, I was impressed, remember push away at the top.

As Rx'd in 5.18

I had a couple of interruptions and I only did 1/2 of the reps with 100#

10:18

49/M/220

Grace rx'd

9:32

I decided to try something a little different with Grace. I used 155lbs and did a full ass to ankles squat clean and a full split jerk on all 30 reps. It took me 15:06. I got five nonstop reps at the start, then it was pretty much two's and three's from then on out. I was absolutely sucking when it was over, but I think I'm going to continue this version for a while.

95 lb
14:20

46m 200#

6:45 slower than last time of 6:25, sure felt hard enough to be faster, oh well

did power cleans with push press to up the intensity.

33 yom/195#/5'11"
CFWUx3
WOD w/ 95# 8:10. It's time to graduate up to 135#

26m/5'9"/162lbs
CFWU 3x10
110lbs 12:07

ddddddddd
Did grace on the 26th:
Power Cleans and Split Jerks
6:35

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

Grace as rx'd
7:45

last 10 or so was not full squat

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Grace as rx'd @135

Rhett 30 yr. m/205 bw - 11:43
Fred 32 yr. m/270 bw - 6:35
Matt 27 yr. m/225 bw - 4:18

first time for all of us, great workout.

first time doing GRACE, 95lbs. in 9:41
wow... enough said, that was a killer.

Grace at 95#, ~12 minutes. Broke it up into little setlets of 5, w/short rests between, but never so long that my heart stopped cranking. That is such a satisfying workout.

Playing catch up.. had a horribly painful ingrown nail on my toe yesterday so I swapped rest days for today..

WOD: 10:48 w/95lbs - form getting a bit better on this lift. Last time I only used the bar. Been working on these with my broomstick a lot and I can certainly see the benefits from it!

Cheers,

Making up Grace today (1/30), but posting here for comparisions:

35/f/133

85# "grace" with full squat cleans ~ 8:16

m/30/165/66"

cfwu x3 -
95# grace 9:08

On the Olympic lifts form tends to go south really quickly if I go too fast. Focused on good form. Used 65lb, full squat cleans, split jerks throughout.

16:28

25/f/5'2/132#

breakfast: run 45 minutes = 6 miles

cfwu x 2 (12 reps each)

WOD:
"Grace"
30 reps clean & jerk (full squat clean, push jerk) @ 95#
time = 5:45
next time will try power clean & push jerk.

post: "Mary"
13 rounds + hspu + 5 pistols

95 lbs....3 sets of 10 in 3:35...next time try 20 more pounds

CFWUx2
Burgener warmup
12:11
Set watch for 24 second intervals, did 1 rep per interval, rested during the 16th interval.
Clean form deteriorated during the work out, weren't really deep enough especially near the end.

M/32/285

CFWU

Grace as rx'd

6:10

Form started to suffer near end

20 min with 115 lbs... best performance yet.

33 yo male, 5'5", 160 lbs

As Rx'd "Grace"

30 min. worked on Form.
Did not know what to do.
I went slow to do it right.

3,3,4-rest 3,3,4-rest 3,3,4-rest=30 reps

M/31/198

CFWUx2, muscleups and lever rockers
WOD: stopwatch malfunction, no time, which is too bad since I was trying for 3 prs in 3 days, didn't slouch this one! Based on previous efforts, I'd say this was about 3:45 or so, but we'll never know...
10-5-5-5-5

135 lbs. 11:32

Jeff @ home
PC & PJ
4:44
Over a minute off pr.
Stood up all the way after PC before dipping for PJ. First time doing this.

Charity
90#
PC & PJ
4:24

Age 36
BW 185

CFWU 2x15

135 pounds, 7:25(pr) vs. 7:32 last time.

33/m/195

Grace 4:34 as rx'd
(4:24 PR)

rest 8 minutes

Annie 9:37 as rx'd
(4:15 PR)

15 minutes (5 sets of 6) but scaled the weight waaaaaay down (10s x 2, 15s x 2, 20s x 1).

As Rxd
8:47 on 1-30-08

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd 135lbs
22/218

4:22

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

50 yoa newbie
5'07", 180 lbs

95 lbs 30x in 15'

New to C&J, strict form.

wod as rx'd 135lbs

39/m/175

first time with grace 13:20

M/38/180/5'11"

as rx'd
11:24

f/28/112#

4:16 w/ 95#

got to get to an oly cert. and learn how to do those right!

30 yom 200#

first time with grace after attending a cert, and accepting perfection as non-negotiable makes a huge difference in ones performance, as we didn't know that already. my time slowed a little but not too drastically. i feel the movements better and certainly have a greater sense of acheivement

Grace as rx'd

2:10

M/46/180
As Rx'd
16:55

95 lbs x 30
15:57

My legs are still sore as heck from Cindy, but in the end, heart & lungs were the weak point. Subbed 105 lbs. About half were squat cleans, other half power cleans.

12:09

Eva looks so fantastic.

m/28/195

As rx'd: 7:22.

It's the first time I did it with full squat cleans. Last time was much faster but with power cleans. Full squat cleans KILL me.

M/19/165

95 lbs x 30 = 4:54

full squat clean, split leg jerk, can't decide what is most sore, haha.

65# to maintain perfect form, ATA squat clean and jerks 7:20 followed by 10 rounds of 7 pullups and 7 ring dips in 11 minutes.

BW 70kg
8.13
60kg Power Clean Push Jerk

Note :Hamstring injury

08.01.29
Grace - some cleans but mostly all were power cleans and all split jerks w/ 135# in just under 9 minutes.

48/m/140
115#
13:00

7:58

Did power clean and push jerk

I didn't do this one. I went to the gym late, hoping for small crowds but no such luck. I rode the bike for 15 mins waiting for it to clear. Then decided to go to another gym in town but half way there decided it was getting too late.

I really hate my gym, Fitness 19, but I pay $9/month. A gym here in Colo Spgs I really like is Flex Gym Fitness. Is open and lots of space. There is a platform for olympic type lifts and there is chalk all over the floor. My type of place but is $20/mon more and its 5 miles further.

I guess I'll stick with my small, crowded, soccer-mom gym.

34 M 195

As Rx'ed
5:45

power cleans and push press 135 lb 3:57

29/m/220

Grace, power cleans, push press- 3:24 (pr)

Whew.

M/22/152 cfwux3

As rx'd: 13:20

30 broomstick reps for the beginner. :) 4:15

Grace
2 x 1.5 pood (24kg) Kettlebells (due to a low ceiling in my garage gym)

Time: 5.48mins

Grace
10kg barbell sub
Time: 4.20 mins

32/M/200lbs

135 x 10
115 x 20

Total time: 7:37

32/m/161

As RX: 12:15

1x400 sprint 2:00
OH squat 20# 3x15
Pushups 3x15
Chair Dips 3x10
Kip Pulls 3x5 (blister from battling Cindy) ;)

Post warmup:
34/m/195
75#
5:15

F/30/105

Floor to over head, full clean with split jerk
45lbs
6:19

34/m/195
#75 5:15

8:21 as rx'd

My form really suffered, since this was my first time doing so many in a row. Probably could have made the moves a lot more efficiently, so lots of work to do for next time!

as rx'd
8:55

As Rx'd
10 pathetic minutes

Grace as Rx'd (1st time ever)

11:22
43/M/160

As Rx'd 4:59
135#
M/35/185

Grace as RX'd (except all were power cleans for speed)

4:01

New PR (prior was 4:38)

As Rx'd:

38yoa male. 6'5", 230 lbs.
135lbsx30 in 9:27. Probably used about 10 secs of that setting for the first rep.

30yom, 160#
As rx'd
9:37

11.04 1st time
didnt feel great training today

13:13 5 @ a time roatated with Geoff @ 12

I guess I took it a little too easy on this one...
(Goal was 1 per 30 secs)

As Rx'd
135#
14:12
M/23/170

M/46/145
CFWU

As Rx'd
17:03
Power Cleans
9 minutes faster than 080812

Back after a lull ...
CFWU
30 @ 95#
D/n track time

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/152

As rx'd

6:30 (pr by 2+ min)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

36/M/307lbs/5'9"

"Cindy"
135lbs power cleans and push jerks 30 reps for time.
Total time 9:15

Olivia
subbed 65lb bar, power cleans
7.02

43 m 215#
cleans and i don't get along. and i'm not graceful at grace. 12:18 had to do in sets of 5 to 6. can't seem to get a breating pattern on cleans. all cleans were full squat cleans. jerks were mostly push jerks. thrusters, cleans, and sdlhp make me fight for air something fierce. wt wasn't an issue, the motion is.

took my time; first time doing Grace and worked on technique.
135lbsx30reps= 40min
Will go harder next time...

m/42/6'/185

As Rx'd
15:01
Power Cleans

1/29/08
115 lbs
7:29

8:18

This was my first time dooing this and I got it done in
7:40
Not bad I don't think.
We were also doing 135lb full cleans (with squat) and then into the overhead push!!

This was my first time doing this and I got it done in
7:40
Not bad I don't think.
We were also doing 135lb full cleans (with squat) and then into the overhead push!!

oops...just did power cleans.

10 reps of 95
10 reps of 115
10 reps of 135

30 yom 6'4 95kg
(31st January)

Power clean and push-jerk

4:59 (last Grace was 5:40)

Tim:

~6 minutes as rx'ed ( a Personal Worst )

Not entirely sure what happened here, flu must not be totally out of my system. Grim.

First time doing a full clean with a jerk at the end so I started with a safe weight of 95 and worked on form. I'm also taking a cranial/sacral course this week so I took extra care not to overdue it.

Grace = 8:15

135#
power clean to push press.
30 reps

Greetings, from CrossFit Marin.

Amadraeus: (M/176#/5'10''/32yo) 7:10 as Rx'd (almost all were power cleans.)

Isaac Notman: (M/192#/6'2''/25yo) 7:00 @ 110#s
(First time doing Grace? Very strong/athletic noobie.)

Freddy, #115: Same for me, just make sure it's PREMIUM ice-cream!

JHow, #339: you should be happy, Not sad... leaving blood on the bar is Good!

Allison, #452: I've worked out at The Pit before while visiting. It's amazing what a bunch of hospitable bad asses live down there. Glover and the Pit Masta are awesome.

65 LB
4:13

Increase to 95 next time.

not great:
10:45
45# Clean/Jerk

CFWU 15 X 3 25:48

Grace - first time - scaled 30 x 65 - forgot to hit stopwatch - 3 sets of 10

12:30

30 x 95
2 x 135

m/28/160

as rx'd

5:40

Did power cleans and push press with 135 lbs.

2:05

6:05, 135# Pwr Clns.

Freddy you're an animal.

first time trying clean and jerks
no time posted, doing 65 pounds in a tutorial fashion

Age 52/BW 250# "GRACE" subbed sigle arm snatches w/55# "big bar" 30/side (9:25)

The glare from that bald Swedish dudes head almost blinded me watching that vid...shouldn't those vids come with a disclaimer... NBSDS (Not Bald Swedish Dude Safe)

135 lbs. Did this more like power cleans and push press, didn't do full squat cleans and didn't do split jerks because I wasn't sure about the form. 6:56

I'll go lighter next time and work on the form, I think that would've been a better call.

32/m/215
7:45

39/M/170

cfwu

95#, 8 minutes. Tried to work on form.

45 lbs clean and jerk 30 reps

4 minutes 26 secs

8:00

135#

dag...clean AND jerk. :(

not as Rx'd 30 x 125 squat clean (no jerk): 6:57

I had planned on taking it light anyway. I was sick most of the week.

m/27/165/5'10"

Used 95 lbs., trying to learn the form of clean and jerk.

Grace - 6::35

m/35/221/6'

1:59

did 20 reps in first 1 min

40/m/190

last time: 115# grace 9:58

this time: 115# grace 5:52

m/25/135

My first workout since my daughter was born on Dec. 7.

Did it at 95lbs. Didn't watch the time.

115 lb cleans only
4:32

4:05

31/m/190

95lbs, didn't pay attention to time

38/m/194

14:54 as rx'd (full power cleans)

swimming
2 X 200 free on 3:10
2:40 rest
2 X 200 breast 3:35
rest
2 X 50free/50 breast, on 1:40

WOD - 4:07 as rx'd. Legs gave out and I started having to press out the jerks. This wasn't too hard metabolically. Limiting factor was my weak legs and hips.

9:25 as Rx'd.

23/m/198lb
3:43 power cleans

as rx'd

7:00

Did this a few days ago @ 50kg
Clean's were ass to floor not power clean
Approx 19 mins.

27/m/196

As rx'd: 16:47

DONE JAN 30-COMBINED WITH GRACE

bw-198

Crossfit Total-690
Press 140
Squat 275
Dead 305

Grace-as rx'd
7:03 total

Bad stuff. CFT low by about 70 pounds and Grace slow by half a minute. Bad diet, no sleep and inconsistant work outs have caught up.

MC

111# Clean and Jerk
30 Reps
7:16
bad flu

144lbs/31yoa

CFWU x 3

Grace w/115lbs:

9:54

Improved over 6 minutes.

Power Clean and Push Jerk
5:39

080921
Power Celan and Push Jerk
7:30

15 min with 60 lbs

M/29/162

as rx'd. Full Squat cleans.
9:54

last time 15:09. Paced myself. I'm sure I could be better b/c jerks slowed me down, having done my 1st Mary yesterday

28/m/210

as rx'd

7:04

M/39/185/5'10"

8 min 15 sec
5 @ 135
25 @ 115

&&&&&&&&&&

m/27/6'2"/215

Bouldered for 45

As Rx 9:40

1 C&J every 20 sec

I am a 29-year-old male
I have a mass of 77.5 kg
I am 170 centimetres tall

First time doing Grace.
I did this workout in 18:00.
I did it as Rx'd.

43/m/165

8:35

two min. off PR, form has really deteriorated, have not done much O.Lifting past few months, did not think times would suffer this much, ?poor sleep and nutrition?

30/M/200

CFWU x 2

19:24

175# Clean & Jerk

95lbs
sub 5min (had to time with my cellphone)
definitely should have gone heavier

*did the jerk part as straight presses because it was light

M/34/186

Run 1/2 mile (1.0 incline trdmll)
CFWU x2

"Grace" as rx'd. (135#/30x)

6:45

Run 1 mile
row 500m
CFWU

About 30 minutes....still concentrating on form, felt good during this and not too sore today.

Bicep and Forearm work

Tabata Run

45/f/143 50 X 15, 70 X 15, 14:42 (stopped halfway through to watch the video for form).

20/m/6'1"/187

8:55 as rxd

95 12:00

6.25

Andy
30/m/196
5:46 as rxd

Mark
80(ish)/m/200
10:24 as rxd

tuesday dec 29, bw 254
9:3from floor each rep

XXXXXXXXXXXXXXXXXXXXXXX

10:55

XXXXXXXXXXXXXXXXXXXXXXXX

CFWUx3
used 95 lbs
9:54 (18:35 last time) - increase weight to 115lb next time

10:41

previous = 11:41
previous = 16:32
previous = 16:15

oops. did cleans only. 3:40 sub 95#'s wu=two 10 min jogs, cfwux1

last time:8:40 sub 95#
wu=30 min hard stairs aerobic lvl 13
cfwux1

As rx'd, first go at it:
8:59

First time with Grace

CFWU 10x2 (still hurting from Cindy!)
75# - 7:50

Did 15 more not for time since I scaled down on the weight so much...

Grace
105 lbs pc/ split jerk
14+minutes

36/m/148/67"

"Grace"

Subbed 105#, didn't really time it, but took over 15 min.

Tough, but good stuff!

38/M/191--Syracuse NY
As Rx'd: 5:06 (+0:14 off pr)

m/34/5'9/177

6:48. Only 115. Need to work on tech, especially jerk portion.

1/2 intensity cycle:

subbed 40kg clean & jerk:

8.28

First time doing clean n jerks. Thought it wouldnt be hard. LOL, man was I wrong!

135x30 13:48

CFWU
17:13 as rx'd
First Grace Attempt. Technique improved gradually and wasn't bad near the end.
M/47/195#/72"

subbed 45kg

7:20

34m178

115#, 21:30

I used to think cleans were silly

34F

50# (too easy for her)
~15 mins

8:34 @ 90#

Did 11:04 @ 115# last time

EJEJJEJJEEEJEJEJJEJEJEJJJEJJEEEJJEJEJJEJE
M/34/168
8:50 AS RXED FULL SQUAT CLEANS

Short stretch/ab/burg wu
full squat cleans w/ 115#
30 reps in 10:13

Used 202# sandbag.

30 reps in 2:53.

Meyer PR as Rx'd 5:45

Edler 13:53

Godfrey 95 lbs- 12:17

9:30

8 @ 115
22 @ 95

M/44/156#

5:07 with 115#

19:33

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/167
7:43

Done on 2/23.
3/3 cfwu, burgener wu
4:45 or so. Like an idiot, I did 29. Posted on my youtube page.

M/28/205

As rxd
9:45
Not a cardio time but really tried to focus on form, holding the lock out, and I incorporated some negatives.

This is only the second time I've done Grace. The first time I did Grace it was one of the very first Crossfit workouts I had ever done and it took me about 20 minutes to finish; I wasn't right for about 3 days after. Today, I finished in 8:18 and couldn't be more pumped. Next time I'm going to break 5 minutes.

m/36/1.96/102kg

“Grace”

30 kg Clean and Jerk, 30 reps time 3:45

next time i will take more weights.

CF since june 2008
the Netherlands

45/m/233

First time at "Grace", I love it.

135lb
3:00 min

first 'grace', after 1.5 weeks on Crossfit.
135lbs, 4:40.
Should have done 2X15 instead of 3X10.
Lovin' Crossfit

Rookie here. 95lb 7:29.

38 yrs old
165

I can do better, the toughest part was lowering the weight down to the floor.

170/m 30
ran 1 mile

6:04 as rxd

3:55
30 @ 60kg
complete