January 29, 2008

Tuesday 080129


135 pound Clean and Jerk, 30 reps

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

Compare to 070921.


Enlarge image

CrossFit Running And Endurance Certification

Workout Demo, CrossFit Kids - video [wmv] [mov]

Posted by lauren at January 29, 2008 6:29 PM

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


Comment #1 - Posted by: JackM at January 28, 2008 7:00 PM

wow im on top! cant wait for this one

Comment #2 - Posted by: PraschFireC12 at January 28, 2008 7:01 PM

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

Comment #3 - Posted by: Clark Petri at January 28, 2008 7:02 PM

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

Comment #4 - Posted by: JackM at January 28, 2008 7:03 PM

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

Comment #5 - Posted by: Jeff at January 28, 2008 7:04 PM

How do you all incorporate cardio into your Crossfit training?

Comment #6 - Posted by: TNTosha at January 28, 2008 7:05 PM


Read the message board.

Comment #7 - Posted by: Grant Scalf at January 28, 2008 7:06 PM

Or the FAQ...

Comment #8 - Posted by: Grant Scalf at January 28, 2008 7:06 PM

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!

Comment #9 - Posted by: Becca at January 28, 2008 7:07 PM

Great 3 day cycle coach, thanks again!

Comment #10 - Posted by: Jason Ackerman - Albany CrossFit at January 28, 2008 7:08 PM

#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.

Comment #11 - Posted by: Ian at January 28, 2008 7:11 PM

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

Comment #12 - Posted by: Jacob Taylor at January 28, 2008 7:12 PM

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

Comment #13 - Posted by: Damon, CFATL at January 28, 2008 7:13 PM

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.


Comment #14 - Posted by: gios at January 28, 2008 7:14 PM

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.


Comment #15 - Posted by: bingo at January 28, 2008 7:16 PM

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.


Comment #16 - Posted by: JTK at January 28, 2008 7:25 PM

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

Comment #17 - Posted by: George W at January 28, 2008 7:28 PM

Yow. I love these ladies.


Comment #18 - Posted by: Neil&Amy in Blacksburg at January 28, 2008 7:30 PM

I want to marry EvaT. :-)

Comment #19 - Posted by: JonnyRingo at January 28, 2008 7:30 PM

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.

Comment #20 - Posted by: Lance at January 28, 2008 7:31 PM


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.


Comment #21 - Posted by: Mark at January 28, 2008 7:34 PM

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."

Comment #22 - Posted by: Small Fry at January 28, 2008 7:35 PM

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

Comment #23 - Posted by: Shannon 32/F/154 in MD at January 28, 2008 7:41 PM

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

Comment #24 - Posted by: Júlíus at January 28, 2008 7:41 PM

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

Comment #25 - Posted by: EricBrandom at January 28, 2008 7:47 PM

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

Comment #26 - Posted by: Joe B. at January 28, 2008 7:49 PM

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.

Comment #27 - Posted by: A_Martinez at January 28, 2008 7:50 PM

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.

Comment #28 - Posted by: Ike at January 28, 2008 7:53 PM

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.

Comment #29 - Posted by: Rob G at January 28, 2008 7:54 PM

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?

Comment #30 - Posted by: cyber shepard at January 28, 2008 7:55 PM

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.

Comment #31 - Posted by: taco at January 28, 2008 7:56 PM

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.

Comment #32 - Posted by: nadia shatila at January 28, 2008 7:56 PM

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

Comment #33 - Posted by: Shawn M at January 28, 2008 7:58 PM

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...

Comment #34 - Posted by: Shawn M at January 28, 2008 8:08 PM

TIME: 6:27 AS RX'D





Comment #35 - Posted by: ROBERT SUTHERLAND at January 28, 2008 8:27 PM

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!

Comment #36 - Posted by: freddy c._one world at January 28, 2008 8:27 PM

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.:)

Comment #37 - Posted by: Ray--26/188 at January 28, 2008 8:30 PM

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?

Comment #38 - Posted by: raisraes at January 28, 2008 8:38 PM

#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.


Comment #39 - Posted by: Mark at January 28, 2008 8:46 PM

Thank you Mark

Comment #40 - Posted by: raisraes at January 28, 2008 8:51 PM

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.

Comment #41 - Posted by: eva t. at January 28, 2008 8:55 PM


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..

Comment #42 - Posted by: Laura Kurth at January 28, 2008 8:58 PM

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.

Comment #43 - Posted by: nadia shatila at January 28, 2008 9:27 PM

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.

Comment #44 - Posted by: the limit at January 28, 2008 9:35 PM

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.

Comment #45 - Posted by: nadia shatila at January 28, 2008 9:37 PM

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

Comment #46 - Posted by: George W at January 28, 2008 9:50 PM


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

Comment #47 - Posted by: devildog at January 28, 2008 9:51 PM

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.

Comment #48 - Posted by: jay at January 28, 2008 9:54 PM

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.

Comment #49 - Posted by: Scheele at January 28, 2008 10:31 PM

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.

Comment #50 - Posted by: oushank at January 28, 2008 10:35 PM

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.

Comment #51 - Posted by: JHOW at January 28, 2008 11:12 PM


as RX'd 19:58

Comment #52 - Posted by: Erik in Schweinfurt, Germany at January 28, 2008 11:32 PM

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

should be fun!

Comment #53 - Posted by: Michael at January 28, 2008 11:35 PM

As Rx'd:

135lbs = 6:12

Comment #54 - Posted by: Todd W. at January 29, 2008 1:24 AM

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

Comment #55 - Posted by: Cris m at January 29, 2008 1:58 AM

As rx'd 12:58. Burned myself out early, suffered later.

Comment #56 - Posted by: josh g at January 29, 2008 2:52 AM

Time 21 min 4 sec

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

Total Time 47 min 2 sec

Comment #57 - Posted by: Jorge E at January 29, 2008 3:08 AM

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

WOD as rx'd: 6.21min

PR by 3 minutes :)

Comment #58 - Posted by: Leroy - Holland - 24yo m 173cm/73Kg at January 29, 2008 3:08 AM

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

Comment #59 - Posted by: Amadraeus at January 29, 2008 3:16 AM


3:57 w/ 135lbs

Comment #60 - Posted by: Danimal, Q-West, Iraq at January 29, 2008 3:17 AM

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

Comment #61 - Posted by: Amadraeus at January 29, 2008 3:38 AM

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!)

Comment #62 - Posted by: J roCk at January 29, 2008 3:39 AM

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.

Comment #63 - Posted by: Gibbo at January 29, 2008 3:41 AM

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

Comment #64 - Posted by: john wopat at January 29, 2008 4:01 AM


135lb as rx'd 5:35

Comment #65 - Posted by: Joe at January 29, 2008 4:04 AM

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

Comment #66 - Posted by: J roCk at January 29, 2008 4:07 AM

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.

Comment #67 - Posted by: Kelly Moore F/44/5'/114# at January 29, 2008 4:08 AM


6:09 with 40 kg

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

Comment #68 - Posted by: Mary Ann at January 29, 2008 4:11 AM


9:05 as rx'd

Comment #69 - Posted by: Woody at January 29, 2008 4:14 AM

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

Comment #70 - Posted by: jef at January 29, 2008 4:20 AM

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!

Comment #71 - Posted by: Andrea at January 29, 2008 4:31 AM

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!

Comment #72 - Posted by: Dillon at January 29, 2008 4:32 AM

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!

Comment #73 - Posted by: Dillon at January 29, 2008 4:32 AM

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?

Comment #74 - Posted by: Justin at January 29, 2008 4:57 AM

pc&j 95# x30 in 12:00

Comment #75 - Posted by: James at January 29, 2008 5:00 AM

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


Comment #76 - Posted by: Boosmith at January 29, 2008 5:00 AM

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

Comment #77 - Posted by: john heins at January 29, 2008 5:01 AM

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.

Comment #78 - Posted by: Wade Smith 47 m 181 at January 29, 2008 5:02 AM

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

Comment #79 - Posted by: GDJ at January 29, 2008 5:17 AM

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

Comment #80 - Posted by: dragoon at January 29, 2008 5:26 AM

Grace with 115 lbs

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

Comment #81 - Posted by: ncsheepdog at January 29, 2008 5:42 AM

bw: 184

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

Comment #82 - Posted by: Rick510 - CrossFit Clarksville at January 29, 2008 5:46 AM

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

Comment #83 - Posted by: seanfhear at January 29, 2008 5:48 AM


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


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

viva la revolution!

Comment #84 - Posted by: JDT at January 29, 2008 5:53 AM


7:14 @ 135lb

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

Comment #85 - Posted by: Beau "Riddler" Rogers at January 29, 2008 5:55 AM


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

Comment #86 - Posted by: TimB at January 29, 2008 6:08 AM


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?

Comment #87 - Posted by: John GVSU at January 29, 2008 6:09 AM

bw 170

6:36 as rx'd

Comment #88 - Posted by: paulw at January 29, 2008 6:11 AM


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

Comment #89 - Posted by: ME at January 29, 2008 6:13 AM


9:04 with pcl's

Comment #90 - Posted by: Stretch at January 29, 2008 6:14 AM


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).

Comment #91 - Posted by: Todd L at January 29, 2008 6:15 AM

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

Comment #92 - Posted by: Mike in the Ro at January 29, 2008 6:22 AM

2:59 as Rx'ed

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

Comment #93 - Posted by: Leonid S. at January 29, 2008 6:25 AM


50# barbell with power cleans

Comment #94 - Posted by: epicurius at January 29, 2008 6:26 AM

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.

Comment #95 - Posted by: ponchoboots at January 29, 2008 6:33 AM

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

I was absolutely _exhausted_!


Comment #96 - Posted by: Mads at January 29, 2008 6:42 AM

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#

Comment #97 - Posted by: Joey at January 29, 2008 6:42 AM

#97 ponchoboots-

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

Comment #98 - Posted by: Shannon 32/F/154 in MD at January 29, 2008 6:43 AM

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.

Comment #99 - Posted by: JCC at January 29, 2008 6:44 AM

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

Comment #100 - Posted by: Kegger at January 29, 2008 6:44 AM


Grace- 135#


Comment #101 - Posted by: Jimbo at January 29, 2008 6:47 AM

wxcfwu 10reps

grace: 5:49

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

Comment #102 - Posted by: difchip/38m/6'2/192 at January 29, 2008 6:50 AM


135 as rx'd


2nd day of CF WOD...awesome!

Comment #103 - Posted by: psychman, iraq at January 29, 2008 6:53 AM

3:54 as Rx'd

Comment #104 - Posted by: MarcusG at January 29, 2008 6:53 AM

New to this movement so I thought that I would play it safe and go for form. Used 65lbs.
Practice , practice, pratice.

Comment #105 - Posted by: Calgary Colin at January 29, 2008 6:57 AM

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

Comment #106 - Posted by: John GVSU at January 29, 2008 7:00 AM

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

Comment #107 - Posted by: Mikey GOBL O at January 29, 2008 7:04 AM


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

Comment #108 - Posted by: steve at January 29, 2008 7:05 AM

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

Comment #109 - Posted by: Mark S. at January 29, 2008 7:05 AM

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?"

Comment #110 - Posted by: eamon at January 29, 2008 7:08 AM


As RX'd: 5:08

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

Comment #111 - Posted by: EricBrandom at January 29, 2008 7:08 AM

30 X 115# clean and 95# shoulder press


Comment #112 - Posted by: Eric C at January 29, 2008 7:10 AM


75# in 7:42 today (PR)

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

Comment #113 - Posted by: Kim Phan at January 29, 2008 7:15 AM

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

Comment #114 - Posted by: Kim Phan at January 29, 2008 7:16 AM

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.


Comment #115 - Posted by: freddy c._one world at January 29, 2008 7:17 AM

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

Comment #116 - Posted by: pwoodruff at January 29, 2008 7:17 AM

John GVSU-

A pint or two of guinness works for me!

Comment #117 - Posted by: brian521 at January 29, 2008 7:21 AM

Grace with 55lbs (half my body weight)
I have got to stop being a baby about heavier weights.

Comment #118 - Posted by: Bev K at January 29, 2008 7:23 AM

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.

Comment #119 - Posted by: Mike Mc 29/5'9"/160 at January 29, 2008 7:24 AM


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

Comment #120 - Posted by: mooch at January 29, 2008 7:25 AM

CFWU X 3, 15 reps

135# full squat clean to split jerk alternating leading leg


Comment #121 - Posted by: Mark R at January 29, 2008 7:29 AM

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!)

Comment #122 - Posted by: GiGi at January 29, 2008 7:30 AM

BW 172

as rx'd


Comment #123 - Posted by: Eric O at January 29, 2008 7:32 AM

45# pc&j x 30

Comment #124 - Posted by: U'i at January 29, 2008 7:32 AM

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?


Comment #125 - Posted by: FAbinader at January 29, 2008 7:35 AM

#125 - GiGi,

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

and scale!

and Welcome!

Comment #126 - Posted by: Buretto at January 29, 2008 7:40 AM

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.


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.

Comment #127 - Posted by: tw at January 29, 2008 7:41 AM

#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?

Comment #128 - Posted by: Buretto at January 29, 2008 7:47 AM

6:19 as rxd

Comment #129 - Posted by: jpf at January 29, 2008 7:48 AM

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.

Comment #130 - Posted by: Mike Erickson at January 29, 2008 7:50 AM

Amy 37/63"/124

Grace, 45#

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!

Comment #131 - Posted by: Neil&Amy in Blacksburg at January 29, 2008 7:51 AM

#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.

Comment #132 - Posted by: Buretto at January 29, 2008 7:53 AM

#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.


Comment #133 - Posted by: WahooCat at January 29, 2008 7:53 AM

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

Comment #134 - Posted by: redviking1 at January 29, 2008 7:55 AM


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.

Comment #135 - Posted by: Ethan at January 29, 2008 7:57 AM


Used 115#


Comment #136 - Posted by: john g at January 29, 2008 7:58 AM


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.

Comment #137 - Posted by: Nick T at January 29, 2008 8:00 AM



Comment #138 - Posted by: peter s. at January 29, 2008 8:01 AM

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.

Comment #139 - Posted by: theresa at January 29, 2008 8:04 AM




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


Comment #140 - Posted by: scott at January 29, 2008 8:10 AM

115# Clean - Press

Comment #141 - Posted by: Jamison at January 29, 2008 8:13 AM



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.

Comment #142 - Posted by: x66F at January 29, 2008 8:22 AM

#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.

Comment #143 - Posted by: the limit at January 29, 2008 8:27 AM

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

As Rx'd

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

Comment #144 - Posted by: JPW at January 29, 2008 8:27 AM


as Rx'ed


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

Comment #145 - Posted by: Mukhtar at January 29, 2008 8:28 AM

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

Comment #146 - Posted by: lisaq at January 29, 2008 8:31 AM


"Grace" as rx'd; 4:26

Comment #147 - Posted by: ChF at January 29, 2008 8:37 AM


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
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.


Comment #148 - Posted by: colleen at January 29, 2008 8:43 AM


As Rx'd:


Comment #149 - Posted by: Nicholas at January 29, 2008 8:48 AM


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

Comment #150 - Posted by: RCL at January 29, 2008 8:49 AM

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


Comment #151 - Posted by: headonkey at January 29, 2008 8:51 AM

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?

Comment #152 - Posted by: Phil_M at January 29, 2008 8:52 AM

Nick C
Inner Strength CrossFit

24 Rounds

Comment #153 - Posted by: Nick at January 29, 2008 8:55 AM

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


Comment #154 - Posted by: PG - 30/M/5'10"/180 at January 29, 2008 8:55 AM


125lb Power Clean/Jerk


Comment #155 - Posted by: tommyg at January 29, 2008 8:56 AM


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

Comment #156 - Posted by: pipes at January 29, 2008 9:01 AM



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

Comment #157 - Posted by: Still can't do a 1-arm pull-up at January 29, 2008 9:12 AM

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.

Comment #158 - Posted by: Shannon 32/F/154 in MD at January 29, 2008 9:17 AM


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

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

Comment #159 - Posted by: Sam at January 29, 2008 9:21 AM

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

With that said.

500m Row
Burgener Warm-up


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!

Comment #160 - Posted by: DJ at January 29, 2008 9:22 AM

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?

Comment #161 - Posted by: JMOvechkin at January 29, 2008 9:24 AM

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.


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.

Comment #162 - Posted by: Deadly Nedly at January 29, 2008 9:27 AM


As RX'd 11 mins.

Comment #163 - Posted by: Steve Cork at January 29, 2008 9:27 AM

d - 29m/170

4:17 as rx'd (pr)

j - 33f/125

4:00 w/75# (pr)

Comment #164 - Posted by: dmarsh at January 29, 2008 9:28 AM

95 lbs
Squat Cleans
Split Jerk

Comment #165 - Posted by: Theresa & Mark at January 29, 2008 9:29 AM


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.

Comment #166 - Posted by: RJF at January 29, 2008 9:30 AM


95 lb

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.

Comment #167 - Posted by: PraschFireC12 at January 29, 2008 9:34 AM

Cannot remember my last grace

Subbed 95lbs


Comment #168 - Posted by: Wayne at January 29, 2008 9:35 AM

CrossFit in the news....

Comment #169 - Posted by: sully at January 29, 2008 9:37 AM

as prescribed

Comment #170 - Posted by: robr526 at January 29, 2008 9:38 AM

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

Comment #171 - Posted by: Fred G at January 29, 2008 9:42 AM


as rx'd

Comment #172 - Posted by: botdoy at January 29, 2008 9:44 AM

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

Comment #173 - Posted by: lauren.j at January 29, 2008 9:48 AM


First time ever doing jerks.

As rx'd

Comment #174 - Posted by: M Miller at January 29, 2008 9:50 AM

#139 Theresa

Right on sistah! Much more diplomatic than I am.


Comment #175 - Posted by: Neil&Amy in Blacksburg at January 29, 2008 9:51 AM

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!


Comment #176 - Posted by: katon at January 29, 2008 9:53 AM

95# at 30 2:30

Comment #177 - Posted by: Cox at January 29, 2008 9:53 AM

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!

Comment #178 - Posted by: drak89 at January 29, 2008 9:57 AM

85# 3:33 pr

Comment #179 - Posted by: Sue Ady at January 29, 2008 10:01 AM

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

Comment #180 - Posted by: brent colson at January 29, 2008 10:02 AM

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.

Comment #181 - Posted by: Jimmy Anderson at January 29, 2008 10:02 AM


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.

Comment #182 - Posted by: Glenn at January 29, 2008 10:02 AM

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!

Comment #183 - Posted by: Steve - CF Ocean City at January 29, 2008 10:03 AM

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

Comment #184 - Posted by: Steve - CF Ocean City at January 29, 2008 10:04 AM

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

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

Comment #185 - Posted by: Hale at January 29, 2008 10:05 AM

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.


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

Comment #186 - Posted by: Edwin M/25/5'8"/170 at January 29, 2008 10:06 AM


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

4:10 mins


Eva, you are a warrior!

Comment #187 - Posted by: Steve Liberati - Steve's Club at January 29, 2008 10:10 AM


from North Shore CrossFit

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

Comment #188 - Posted by: greg d at January 29, 2008 10:12 AM


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

Comment #189 - Posted by: mbur at January 29, 2008 10:14 AM

Scaled to 80#

Comment #190 - Posted by: Jimi_32/5'9/145 at January 29, 2008 10:14 AM



#115, 2:34

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


Comment #191 - Posted by: JR at January 29, 2008 10:17 AM


135 pound Clean and Jerk, 30 reps

Compare to 080921


Comment #192 - Posted by: Louis Herrera Jr 49 70" 176 at January 29, 2008 10:25 AM

as rx'd

Comment #193 - Posted by: JackM at January 29, 2008 10:27 AM

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

Maybe check Rip's forum

Comment #194 - Posted by: tiburon at January 29, 2008 10:30 AM


Grace as rx'd with power cleans:

Comment #195 - Posted by: firekillr at January 29, 2008 10:33 AM


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.

Comment #196 - Posted by: livefast86 at January 29, 2008 10:33 AM


As rx'd

Comment #197 - Posted by: J Fole at January 29, 2008 10:33 AM

#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.

Comment #198 - Posted by: kirez and tash at January 29, 2008 10:34 AM

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

did alternating power and squat cleans - mostly split jerks.

Comment #199 - Posted by: Tamas at January 29, 2008 10:37 AM

as rx'd

Me- 7:07

Partner- 6:22

Comment #200 - Posted by: brian521 at January 29, 2008 10:41 AM

33 m 193

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...

Full squat clean

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!

Comment #201 - Posted by: J roCk at January 29, 2008 10:44 AM


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


Comment #202 - Posted by: Cal Jones at January 29, 2008 10:49 AM


Wt as rxd. (135)

Floor to chest with a jump, push press overhead


Full Cindy this afternoon...

Comment #203 - Posted by: davidorr at January 29, 2008 10:49 AM

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

Comment #204 - Posted by: JDale at January 29, 2008 10:50 AM


As prescribed 9:48

Comment #205 - Posted by: cheney at January 29, 2008 10:50 AM

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.

Comment #206 - Posted by: DJ at January 29, 2008 10:51 AM

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

Comment #207 - Posted by: Becca at January 29, 2008 11:04 AM


As Rx'd


Comment #208 - Posted by: MikeyC at January 29, 2008 11:06 AM

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!

Comment #209 - Posted by: FFChad_M/37/230 at January 29, 2008 11:08 AM

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.

Comment #210 - Posted by: Nolan at January 29, 2008 11:08 AM

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"?

Comment #211 - Posted by: bingo at January 29, 2008 11:09 AM

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

Comment #212 - Posted by: LukeCage at January 29, 2008 11:13 AM

as Rx'd
135# - 7:57

Comment #213 - Posted by: ashleyWheat at January 29, 2008 11:13 AM

This was my first time doing this one.

Scaled to 85# - 9:36


Comment #214 - Posted by: ENS at January 29, 2008 11:14 AM

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

Comment #215 - Posted by: Damon, CFATL at January 29, 2008 11:15 AM

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!

Comment #216 - Posted by: drak89 at January 29, 2008 11:16 AM


Grace as rx'd 6:17 ouch

Comment #217 - Posted by: Gilrogan at January 29, 2008 11:18 AM

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

Comment #218 - Posted by: Angelo 37/250/xfit feb '07 at January 29, 2008 11:21 AM

6:10 as rxed

Comment #219 - Posted by: KSC at January 29, 2008 11:22 AM


135 pound Clean and Jerk, 30 reps


Comment #220 - Posted by: House/40/74"/237 at January 29, 2008 11:23 AM

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.


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.

Comment #221 - Posted by: 2LT Dan at January 29, 2008 11:26 AM

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.

Comment #222 - Posted by: Jimi_32/5'9/145 at January 29, 2008 11:27 AM

3:11 135Lbs

Comment #223 - Posted by: FBC at January 29, 2008 11:28 AM


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


Comment #224 - Posted by: Ann-TPark at January 29, 2008 11:31 AM



Comment #225 - Posted by: brewer at January 29, 2008 11:31 AM


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...

Comment #226 - Posted by: d at January 29, 2008 11:34 AM

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.

Comment #227 - Posted by: ecp2 at January 29, 2008 11:35 AM


My first "Grace" modified/scaled.

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

Comment #228 - Posted by: Joe B. at January 29, 2008 11:36 AM

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

Comment #229 - Posted by: Sam L at January 29, 2008 11:36 AM

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

Comment #230 - Posted by: MikeC1 at January 29, 2008 11:38 AM



as RX'd


Comment #231 - Posted by: Chris L at January 29, 2008 11:40 AM

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

Comment #232 - Posted by: Rob Corson at January 29, 2008 11:40 AM

#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?


Comment #233 - Posted by: Buretto at January 29, 2008 11:43 AM

"Grace" as rx´d /w 135lb.

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

- OlliS

Comment #234 - Posted by: OlliS at January 29, 2008 11:43 AM

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.


Comment #235 - Posted by: MD at January 29, 2008 11:45 AM

2:22 as rx'd PR by :10

Comment #236 - Posted by: dan colson at January 29, 2008 11:46 AM

Are thrusters an acceptable substitute?

Comment #237 - Posted by: Greg at January 29, 2008 11:46 AM

Are thrusters an acceptable substitute?

Comment #238 - Posted by: Greg at January 29, 2008 11:47 AM

As rx'd - 6.52.58

Comment #239 - Posted by: Neal Dickey at January 29, 2008 11:52 AM

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?

Comment #240 - Posted by: drak89 at January 29, 2008 11:53 AM


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

Comment #241 - Posted by: joetoledo m/53/6ft/180 at January 29, 2008 11:53 AM

As Rx'd 9:58

Comment #242 - Posted by: tj mahl at January 29, 2008 11:53 AM

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

Comment #243 - Posted by: Shane at January 29, 2008 11:53 AM


135#; 7:45

Comment #244 - Posted by: RD at January 29, 2008 11:54 AM

as rx'd 7:30

Comment #245 - Posted by: RonS at January 29, 2008 11:54 AM

1st Grace...
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!

Comment #246 - Posted by: GP at January 29, 2008 11:56 AM

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

Comment #247 - Posted by: Rajib at January 29, 2008 11:57 AM

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

Comment #248 - Posted by: Brett_nyc at January 29, 2008 12:00 PM

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!

Comment #249 - Posted by: drak89 at January 29, 2008 12:01 PM

Grace as rx'd


PR by 3:03

Goal for next time -- under 5:30

Comment #250 - Posted by: ut steve at January 29, 2008 12:01 PM


Comment #251 - Posted by: dcyn at January 29, 2008 12:02 PM


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

Comment #252 - Posted by: Ben S. at January 29, 2008 12:03 PM


Ran 4.5 miles in 31:03

Modifed WU x 2


Subbed 95lb for 135lb


Pretty happy with it actually.

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

Comment #253 - Posted by: Greg L at January 29, 2008 12:04 PM

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

Comment #254 - Posted by: EVQ at January 29, 2008 12:06 PM


Grace with 65kg


First time meeting Grace. I'm in love.

Comment #255 - Posted by: William Walshe at January 29, 2008 12:07 PM


Power Clean and Jerk. 30 Reps. 10:58

Comment #256 - Posted by: Arich at January 29, 2008 12:07 PM


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


I'll probably try 115lb next time.

Comment #257 - Posted by: TJB at January 29, 2008 12:14 PM

First Grace- as rx'd 7:00 flat

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

Comment #258 - Posted by: funnymoneyloanshark at January 29, 2008 12:14 PM


Comment #259 - Posted by: yogi at January 29, 2008 12:15 PM

3:42 pr by 18 seconds.

Comment #260 - Posted by: Nickosaurus at January 29, 2008 12:17 PM

#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:


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:

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.

Comment #261 - Posted by: kirez and tash at January 29, 2008 12:18 PM

Grace Scaled
115 Lbs Clean and Jerk
30 Reps

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

Comment #262 - Posted by: superg at January 29, 2008 12:23 PM

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.

Comment #263 - Posted by: Andy Petranek at January 29, 2008 12:25 PM

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

Comment #264 - Posted by: dan colson at January 29, 2008 12:25 PM

2:18 #85 PR

Comment #265 - Posted by: Krista Colson at January 29, 2008 12:27 PM


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

Comment #266 - Posted by: edevine at January 29, 2008 12:28 PM

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.

Comment #267 - Posted by: Rico at January 29, 2008 12:32 PM

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.

Comment #268 - Posted by: Kieran_21/M/165/5'11" at January 29, 2008 12:33 PM



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.

Comment #269 - Posted by: houston at January 29, 2008 12:33 PM

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

Comment #270 - Posted by: LTP at January 29, 2008 12:33 PM


115# hanging clean and jerk

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

Comment #271 - Posted by: Tim Hamilton at January 29, 2008 12:35 PM



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?


Comment #272 - Posted by: Atreyu at January 29, 2008 12:36 PM

grace as:rx
time: 3:03 i know i can do better

Comment #273 - Posted by: Brandon P. rockford,il at January 29, 2008 12:37 PM

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

Comment #274 - Posted by: sam p at January 29, 2008 12:37 PM

#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:

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.

Comment #275 - Posted by: soccerman m/22/185 at January 29, 2008 12:39 PM

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!

Comment #276 - Posted by: drak89 at January 29, 2008 12:43 PM

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?


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

anyway email me.


what a great way to entertain all us crossfitters!

Comment #277 - Posted by: Atreyu at January 29, 2008 12:44 PM

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


Comment #278 - Posted by: in8girl at January 29, 2008 12:46 PM

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.

Comment #279 - Posted by: OPT Mommy at January 29, 2008 12:47 PM

As Rx'd 3:44

Comment #280 - Posted by: DustinW at January 29, 2008 12:49 PM

3:00 as rx'd

CNS was not there today

Comment #281 - Posted by: OPT at January 29, 2008 12:52 PM

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

Comment #282 - Posted by: Tenacious R at January 29, 2008 12:52 PM

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

Comment #283 - Posted by: Tenacious R at January 29, 2008 12:54 PM

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.

Comment #284 - Posted by: Alton at January 29, 2008 12:55 PM


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

Comment #285 - Posted by: Mark Rosen at January 29, 2008 12:57 PM


used 155lbs


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

Comment #286 - Posted by: wade at January 29, 2008 12:57 PM


95# in 11:05


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....

Comment #287 - Posted by: nutfam at January 29, 2008 1:01 PM

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

Comment #288 - Posted by: Chris Stowe at January 29, 2008 1:02 PM


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...

Comment #289 - Posted by: Pierre in cgy at January 29, 2008 1:04 PM

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.

Comment #290 - Posted by: Shannon 32/F/154 in MD at January 29, 2008 1:06 PM


www.angrydalty.com WFS

Comment #291 - Posted by: Shannon 32/F/154 in MD at January 29, 2008 1:06 PM

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.

Comment #292 - Posted by: BarryT at January 29, 2008 1:08 PM


as rx'd

4:37 (PR)

Comment #293 - Posted by: gmack at January 29, 2008 1:09 PM


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.

Comment #294 - Posted by: bylam at January 29, 2008 1:13 PM

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.

Comment #295 - Posted by: mhlane at January 29, 2008 1:14 PM

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

Comment #296 - Posted by: JennieLee at January 29, 2008 1:14 PM

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

Comment #297 - Posted by: john wopat at January 29, 2008 1:16 PM

5:32 @ 135

Horrible push jerk/press something or other.

Comment #298 - Posted by: TJO at January 29, 2008 1:16 PM

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??

Comment #299 - Posted by: Skeletor at January 29, 2008 1:16 PM


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

Comment #300 - Posted by: FunyMoneyLoanShark at January 29, 2008 1:19 PM

800M run + CFWU

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

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!

Comment #301 - Posted by: Sparky 32/M/205/5'5" at January 29, 2008 1:21 PM


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.

Comment #302 - Posted by: Rajib at January 29, 2008 1:24 PM


135lb power clean & jerk

Comment #303 - Posted by: S. Fogle at January 29, 2008 1:27 PM


RX'd 4:22

Comment #304 - Posted by: SARdog at January 29, 2008 1:32 PM

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

Comment #305 - Posted by: STL Jay at January 29, 2008 1:33 PM

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

Comment #306 - Posted by: brian t at January 29, 2008 1:35 PM

Opt...6 per minute...awesome

Comment #307 - Posted by: Calgary Colin at January 29, 2008 1:41 PM


1st attempt, as rx'd


Comment #308 - Posted by: dockray at January 29, 2008 1:47 PM

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...

Comment #309 - Posted by: doodlebug at January 29, 2008 1:47 PM

First time on this one.

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


Comment #310 - Posted by: Maurkov at January 29, 2008 1:50 PM

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

Comment #311 - Posted by: Intent at January 29, 2008 1:51 PM

I need to work on my math skills

Comment #312 - Posted by: Calgary Colin at January 29, 2008 1:52 PM

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...

Comment #313 - Posted by: CJ_6'4/31/199_Ottawa at January 29, 2008 1:53 PM

It is a metric minute ;>)

Comment #314 - Posted by: Calgary Colin at January 29, 2008 1:57 PM

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).

Comment #315 - Posted by: kirez and tash at January 29, 2008 2:03 PM


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.

Comment #316 - Posted by: sully at January 29, 2008 2:08 PM

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

TIME - 6:08(PR)

Comment #317 - Posted by: smithwick's at January 29, 2008 2:08 PM

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!!!!

Comment #318 - Posted by: Mary Jane at January 29, 2008 2:15 PM

115 lbs, full squat cleans


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

Comment #319 - Posted by: Simon 170/m/31 at January 29, 2008 2:18 PM

#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.


Comment #320 - Posted by: wtp at January 29, 2008 2:20 PM

Guess it is our spelling thing?

Calgary Colin (oops!)

Comment #321 - Posted by: wtp at January 29, 2008 2:23 PM

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

Comment #322 - Posted by: Robert D Taylor Jr at January 29, 2008 2:25 PM


135# clean and jerk - 30 reps


Comment #323 - Posted by: MoyToy at January 29, 2008 2:27 PM

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


45# 5:56

Comment #324 - Posted by: Brady and Robin Conger at January 29, 2008 2:36 PM

6:55 as Rx'd

Comment #325 - Posted by: USMC CaptH at January 29, 2008 2:36 PM


135 Clean & Jerk @ 10:16

Comment #326 - Posted by: MMATrainer at January 29, 2008 2:37 PM

Warm up Jump Rope 50X2
Squat/Clean/Overhead Press rehersal for Grace.


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.

Comment #327 - Posted by: OnAMission at January 29, 2008 2:41 PM

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!

Comment #328 - Posted by: Katon at January 29, 2008 2:46 PM

#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.

135# clean and jerk-30 reps

Comment #329 - Posted by: Connor127 at January 29, 2008 2:47 PM

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!

Comment #330 - Posted by: Mosul Moose at January 29, 2008 2:47 PM

8'40 with 15 kg plates

Comment #331 - Posted by: spartacus@45 at January 29, 2008 2:48 PM


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!

Comment #332 - Posted by: Tenacious E at January 29, 2008 2:50 PM

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

Comment #333 - Posted by: AndersI at January 29, 2008 2:53 PM


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.

Comment #334 - Posted by: Eric M at January 29, 2008 2:54 PM



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

Comment #335 - Posted by: sailorcrew at January 29, 2008 2:55 PM

33YOM 191#

2:59 as rx'd (PR)

Comment #336 - Posted by: Ralphy at January 29, 2008 2:58 PM

135# as rx'd

Comment #337 - Posted by: bhub at January 29, 2008 2:58 PM


65# Grace--5:00 flat

Comment #338 - Posted by: Mini at January 29, 2008 2:59 PM

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 :(

Comment #339 - Posted by: JHOW at January 29, 2008 2:59 PM


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

Comment #340 - Posted by: Montez at January 29, 2008 3:00 PM

one day behind...

CINDY 15 rounds (PR; 12 previously)

My first PR since Ive been posting!

Comment #341 - Posted by: Brendan_FL at January 29, 2008 3:05 PM


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

Comment #342 - Posted by: Napaknock at January 29, 2008 3:06 PM


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

Comment #343 - Posted by: Tim at January 29, 2008 3:08 PM

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.

Comment #344 - Posted by: dragoon at January 29, 2008 3:08 PM

31 y/o, 150 lbs.

Scaled load to body weight, 118 lbs.

Grace: 12:14

Comment #345 - Posted by: Deuce at January 29, 2008 3:10 PM

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

Comment #346 - Posted by: Lava 16/m/5'6"/145# at January 29, 2008 3:12 PM


First time attempt at Grace.
Practice: Ring Dips, Ring L-Sits, GHDSU (I really suck at these...), HBE, OHS
Train: Grace, sub'd 115lbs
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.

Comment #347 - Posted by: SMcFarland at January 29, 2008 3:12 PM

First Time doing Grace:

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

Comment #348 - Posted by: soccerman m/22/185 at January 29, 2008 3:15 PM

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.

Comment #349 - Posted by: Angry G at January 29, 2008 3:16 PM


4:12 (PR)

almost a minute faster than last time!

Comment #350 - Posted by: Laura DeMarco at January 29, 2008 3:16 PM

First time on Grace

111 lbs

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

Comment #351 - Posted by: Matt M 22/M/6'4"/182 at January 29, 2008 3:17 PM

95lbs, 6:50

50lbs, 6:04

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

Comment #352 - Posted by: MarknNH at January 29, 2008 3:18 PM


Kicked my butt!

Comment #353 - Posted by: jarhead54 at January 29, 2008 3:20 PM

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.

Comment #354 - Posted by: Matt L. (34/M/5'6"/160) at January 29, 2008 3:21 PM

5:33 as rx'ed

Comment #355 - Posted by: Rory at January 29, 2008 3:22 PM

Anthony (M/29/170)


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.

Comment #356 - Posted by: Anthony Bainbridge - CrossFit Fredericton at January 29, 2008 3:23 PM


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

Comment #357 - Posted by: shiba inu at January 29, 2008 3:23 PM

10:14 as rx'd

First time with Grace. Needs some work.

Semper Fi

Comment #358 - Posted by: Sgt Shuk M/24/185 at January 29, 2008 3:28 PM

scaled down to 95lbs
30 reps in 14:40

Comment #359 - Posted by: BPemberton at January 29, 2008 3:35 PM

Quite a banner day. Awesome work.


Comment #360 - Posted by: mhlane at January 29, 2008 3:35 PM

as Rx'd with 135#

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

Used the rubber plates

Comment #361 - Posted by: mhollis at January 29, 2008 3:36 PM


as Rx'd

that was a killer time post #331 Ralphy

great job

Comment #362 - Posted by: dan at January 29, 2008 3:37 PM


Missed cindy yesterday, made it up this morning

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

Comment #363 - Posted by: ross_clemmons at January 29, 2008 3:39 PM


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


Comment #364 - Posted by: mikeyb at January 29, 2008 3:41 PM

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

Grace utilizing split clean and jerk (135lb)
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".

Comment #365 - Posted by: Anthony Springman at January 29, 2008 3:47 PM


Grace as rx'd

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

Comment #366 - Posted by: Gibbo at January 29, 2008 3:48 PM


6:30 as prescribed

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

Comment #367 - Posted by: browser at January 29, 2008 3:49 PM


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

Comment #368 - Posted by: Fred at January 29, 2008 3:51 PM

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

Comment #369 - Posted by: clemson rob at January 29, 2008 3:52 PM

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.

Comment #370 - Posted by: OSV / 42yo / 170# / m at January 29, 2008 3:54 PM


105# in 7:46

Comment #371 - Posted by: xc_riding_dc at January 29, 2008 3:54 PM

65 pounds
4 mins

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

Comment #372 - Posted by: AVB at January 29, 2008 3:57 PM

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

Comment #373 - Posted by: brower at January 29, 2008 3:58 PM

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

Comment #374 - Posted by: Johan Nederhof/Rotterdam at January 29, 2008 4:02 PM

13:09 using 90#.

Comment #375 - Posted by: Norma at January 29, 2008 4:04 PM




Comment #376 - Posted by: Pete - Decatur GA at January 29, 2008 4:09 PM

#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

Comment #377 - Posted by: Mark'go at January 29, 2008 4:11 PM


as rx'd


Comment #378 - Posted by: Justin at January 29, 2008 4:12 PM

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

Comment #379 - Posted by: ScottMacArthur at January 29, 2008 4:12 PM




Stay safe all

Comment #380 - Posted by: TheWarder at January 29, 2008 4:13 PM


first time with grace

95# full squat cleans

tough workout

Comment #381 - Posted by: duane at January 29, 2008 4:15 PM

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)

Comment #382 - Posted by: Colm O'Reilly at January 29, 2008 4:17 PM


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

Comment #383 - Posted by: Kevin McClellan at January 29, 2008 4:24 PM

As Rxed 9:53

Nate 6:01

Comment #384 - Posted by: Isaac_OKC at January 29, 2008 4:24 PM


As rx'd

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

Comment #385 - Posted by: Derek O from Rapid City, SD at January 29, 2008 4:25 PM

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.


Comment #386 - Posted by: nayls at January 29, 2008 4:25 PM

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.


time: 8:17

Comment #387 - Posted by: Ryan S at January 29, 2008 4:30 PM

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!

Comment #388 - Posted by: Mongo at January 29, 2008 4:36 PM

115 lbs.
9.23 as rxed

Comment #389 - Posted by: Kyle A. at January 29, 2008 4:38 PM


105# power cleans and mostly push jerks


Comment #390 - Posted by: Jarod at January 29, 2008 4:38 PM


40 M 90#

As Rx'd 135 lbs


Comment #391 - Posted by: Sniper 64 at January 29, 2008 4:38 PM

as rx'd 135#


6' 188#

Comment #392 - Posted by: kevin c at January 29, 2008 4:40 PM


88# Power cleans and push jerks


Comment #393 - Posted by: Rodog at January 29, 2008 4:44 PM

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

Comment #394 - Posted by: Jim at January 29, 2008 4:45 PM

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,


Comment #395 - Posted by: Billy at January 29, 2008 4:45 PM


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

Comment #396 - Posted by: VinC at January 29, 2008 4:46 PM

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.

Comment #397 - Posted by: Court at January 29, 2008 4:46 PM

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

Sept. 24 sub 115#, 10:34

Comment #398 - Posted by: Geoff L at January 29, 2008 4:47 PM

Mary as Rx'd
6 rounds +1HSPU

Grace as Rx'd #135



Comment #399 - Posted by: TheMightyTwoOne! at January 29, 2008 4:50 PM

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.

Comment #400 - Posted by: j-seal at January 29, 2008 4:51 PM

28:43 115#


Comment #401 - Posted by: Hooger M/50/225 in Ontario at January 29, 2008 4:51 PM

Mary as Rx'd
6 rounds +1HSPU

Grace as Rx'd @135


Comment #402 - Posted by: TheMightyTwoOne! at January 29, 2008 4:52 PM

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,


Comment #403 - Posted by: Billy at January 29, 2008 4:53 PM

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

Time: 7:30

Comment #404 - Posted by: Mischa: 153 lbs 30 yom at January 29, 2008 4:53 PM

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.

Comment #405 - Posted by: mbalanda at January 29, 2008 4:57 PM

my first real Grace.


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.

Comment #406 - Posted by: Grantonio_FL at January 29, 2008 4:59 PM



with 45 lbs (shoulder pain)

Comment #407 - Posted by: hanneke_chicago at January 29, 2008 5:01 PM

2 k row warmup

"Grace" asrx



Comment #408 - Posted by: shawn hultquist 35m 195lbs CFT 985 at January 29, 2008 5:01 PM



as Rx'd


Yes Yes

Comment #409 - Posted by: BruceUK at January 29, 2008 5:02 PM


Comment #410 - Posted by: SOFA at January 29, 2008 5:03 PM

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

Comment #411 - Posted by: Denver Sheepdog M/34/5'9/166#/CFT=880 at January 29, 2008 5:06 PM

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

Comment #412 - Posted by: bleedCF at January 29, 2008 5:11 PM

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

Comment #413 - Posted by: BONE at January 29, 2008 5:11 PM

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.


Comment #414 - Posted by: Apolloswabbie 6'2" 210 43 yoa at January 29, 2008 5:11 PM

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

Comment #415 - Posted by: Apolloswabbie 6'2" 210 43 yoa at January 29, 2008 5:12 PM

as Rx'd


Comment #416 - Posted by: swelter 29/m/185 - Wyoming at January 29, 2008 5:14 PM


as rx'd


Comment #417 - Posted by: MWade at January 29, 2008 5:16 PM

24/M/200# Crossfit Day 3

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

Comment #418 - Posted by: Adam C Veres at January 29, 2008 5:17 PM


105# power cleans and mostly push jerks


Comment #419 - Posted by: Jarod at January 29, 2008 5:18 PM

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

Comment #420 - Posted by: Neil in Lakeland, Florida. at January 29, 2008 5:18 PM

72 inches
315 lbs
32 yr old

135 "Power Grace"

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.

Comment #421 - Posted by: Stuart at January 29, 2008 5:19 PM

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

Comment #422 - Posted by: AMLove21 at January 29, 2008 5:20 PM



Comment #423 - Posted by: Brutz at January 29, 2008 5:20 PM




Comment #424 - Posted by: JKG at January 29, 2008 5:20 PM

Form got really bad at the end.

Comment #425 - Posted by: Mike 42m 5'9'' 220 at January 29, 2008 5:21 PM

6:41 Sub 105 lbs Power Cleans (PR)

Comment #426 - Posted by: Hari at January 29, 2008 5:21 PM


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.


Comment #427 - Posted by: KLowe at January 29, 2008 5:22 PM

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


Used 95 lbs instead of 135 lbs

Form was tight

Comment #428 - Posted by: Cully24 at January 29, 2008 5:22 PM

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

Comment #429 - Posted by: chris bullard at January 29, 2008 5:23 PM

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

Comment #430 - Posted by: chris bullard at January 29, 2008 5:28 PM

115, power clean & split jerk


Comment #431 - Posted by: domer at January 29, 2008 5:33 PM


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

Comment #432 - Posted by: tpat at January 29, 2008 5:36 PM


as rx'd @ 135

5'12 (PR)

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

Comment #433 - Posted by: Caleb T. at January 29, 2008 5:38 PM



as rxd


Comment #434 - Posted by: Rich K at January 29, 2008 5:39 PM


'Grace' : 95# C&J


1st Grace = PR

Comment #435 - Posted by: Olde English at January 29, 2008 5:39 PM

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

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.

Comment #436 - Posted by: matt parker at January 29, 2008 5:40 PM


grace as r'xd

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

Comment #437 - Posted by: hardcorecm at January 29, 2008 5:46 PM

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

135 lbs as rx'd

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

Comment #438 - Posted by: Sean Carley at January 29, 2008 5:46 PM

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.

Comment #439 - Posted by: Ray--26/188 at January 29, 2008 5:49 PM



Comment #440 - Posted by: Brad at January 29, 2008 5:52 PM


J Rock: congrats on the PR

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


Comment #441 - Posted by: Laconic Cowboy at January 29, 2008 5:54 PM

these were full squat cleans

Comment #442 - Posted by: hardcorecm at January 29, 2008 5:56 PM


Back for more:


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

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

30 next time.

Comment #443 - Posted by: davidorr at January 29, 2008 5:59 PM

M 32 5'10/190

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

I used 65#


Guess I can go heavier next time.

Comment #444 - Posted by: rbst at January 29, 2008 6:07 PM


#135 as prescribed/ time 6:20

Lots of singles near the end. Good Bye Grace!

Comment #445 - Posted by: Leslie at January 29, 2008 6:10 PM


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...

Comment #446 - Posted by: Pfeiffer at January 29, 2008 6:13 PM

135# 25:00

Comment #447 - Posted by: west243 at January 29, 2008 6:19 PM

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

Comment #448 - Posted by: Joe Gasparre_145/M/17 at January 29, 2008 6:21 PM

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.

Comment #449 - Posted by: Lehti at January 29, 2008 6:22 PM


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)

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!

Comment #450 - Posted by: Jeff at January 29, 2008 6:24 PM


Gracie 135# 3:29

Comment #451 - Posted by: M. Ely at January 29, 2008 6:26 PM


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#



Comment #452 - Posted by: AllisonNYC at January 29, 2008 6:27 PM

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

Comment #453 - Posted by: Jamie Maillet at January 29, 2008 6:28 PM

Colorado Springs

3:58 as RX'd

Comment #454 - Posted by: Brent "BWM" Maier at January 29, 2008 6:28 PM

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...:)

Comment #455 - Posted by: Robin at January 29, 2008 6:29 PM

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


stay tuned

Comment #456 - Posted by: AllisonNYC at January 29, 2008 6:29 PM

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.

Comment #457 - Posted by: tejanostylin at January 29, 2008 6:32 PM

As Rx'd 135#

Comment #458 - Posted by: Nick at January 29, 2008 6:33 PM

WOD #11 - Grace

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

Form was reasonably good throughout.

Comment #459 - Posted by: Dave_61/6'/185 at January 29, 2008 6:37 PM

WOD #11 - Grace

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

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

Comment #460 - Posted by: Dave_61/6'/185 at January 29, 2008 6:39 PM

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.

Comment #461 - Posted by: Ian Carver at January 29, 2008 6:39 PM

Ran 3 miles at 23:00
Grace - at 95 lbs - 6:04

Comment #462 - Posted by: Derek at January 29, 2008 6:39 PM


Comment #463 - Posted by: Ben B. at January 29, 2008 6:40 PM

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

Comment #464 - Posted by: Dutch at January 29, 2008 6:40 PM

115# Power clean and jerk

Comment #465 - Posted by: Travis_r 28yom/6"4"/175 at January 29, 2008 6:43 PM


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.

Comment #466 - Posted by: eldano at January 29, 2008 6:45 PM

Jeff in VA 48/70"/195
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
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.

Comment #467 - Posted by: John Folchetti at January 29, 2008 6:49 PM

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

Comment #468 - Posted by: firedave at January 29, 2008 6:50 PM

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.

Comment #469 - Posted by: SJV at January 29, 2008 6:53 PM

as rx'd 7:21

Comment #470 - Posted by: Kristian V at January 29, 2008 6:54 PM

41, 5 9, 175# male

95# = 8:46


Comment #471 - Posted by: the real Brad G at January 29, 2008 6:56 PM

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

Comment #472 - Posted by: coop at January 29, 2008 6:57 PM

run day instead
~10K home from work in 70 minutes

Comment #473 - Posted by: SunDevilStormin at January 29, 2008 7:02 PM

scaled down to 115 # cleans:

Comment #474 - Posted by: jb305 at January 29, 2008 7:03 PM


135 clean and jerk 30 times
as prescribed

Comment #475 - Posted by: clayton at January 29, 2008 7:13 PM

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

Comment #476 - Posted by: Jared at January 29, 2008 7:13 PM


135 pound Clean and Jerk, 30 reps SUB 45 pound


Comment #477 - Posted by: DAH 48 64" 165 at January 29, 2008 7:17 PM

First time doing Grace
as Rx 5:26

Comment #478 - Posted by: Jimmy Anderson at January 29, 2008 7:18 PM


As Rx'd 135X30 reps 10:44.

Comment #479 - Posted by: ryan at January 29, 2008 7:19 PM

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

Comment #480 - Posted by: Adam W 39/5'7"/174 at January 29, 2008 7:25 PM

5'7 199lbs


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

Comment #481 - Posted by: Bryant at January 29, 2008 7:32 PM

2.5 mile run.


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.

Comment #482 - Posted by: tyler - 28/m/200/6'1" at January 29, 2008 7:38 PM

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.

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

Comment #483 - Posted by: DaveB at January 29, 2008 7:38 PM


As RX'ed

Comment #484 - Posted by: Murph/NC at January 29, 2008 7:40 PM

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.

Comment #485 - Posted by: Scott Andresen at January 29, 2008 7:43 PM

As Rx'd 4:55

Bummed 1 min slower than last time.

Comment #486 - Posted by: a noble at January 29, 2008 7:43 PM


9:09 (sets of 5)

Comment #487 - Posted by: Roger Radford at January 29, 2008 7:44 PM

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.

Comment #488 - Posted by: Scott Andresen at January 29, 2008 7:45 PM

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)

Comment #489 - Posted by: Krumdog at January 29, 2008 7:45 PM

42yom 188lbs
a2a squat clean and jerk w/135#x30reps

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.

Comment #490 - Posted by: POI DOG/Crossfit Phoenix at January 29, 2008 7:50 PM

Marcus: 95# in 4:32

Nick: 135# in 4:38

Comment #491 - Posted by: pilk36 at January 29, 2008 8:03 PM

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.

Comment #492 - Posted by: Jonathan/38/m/220/6'4" at January 29, 2008 8:09 PM


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

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

Comment #493 - Posted by: Dave and Belinda at January 29, 2008 8:10 PM

110 Pull-ups

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

SWIM: 1000 yards

Comment #494 - Posted by: MattDurham-Photos-West Seattle/IAFF2950 at January 29, 2008 8:14 PM


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


Comment #495 - Posted by: David Jones at January 29, 2008 8:16 PM

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

Comment #496 - Posted by: celeste b. F | 27 | 5'7" | 140lbs at January 29, 2008 8:16 PM

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

Comment #497 - Posted by: Mark at January 29, 2008 8:16 PM

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

Comment #498 - Posted by: HunterKC at January 29, 2008 8:18 PM

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

Comment #499 - Posted by: JuanMurphy at January 29, 2008 8:19 PM


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

Comment #500 - Posted by: Lance at January 29, 2008 8:20 PM


Power cleans with 135lb: 7:19

First time doing Grace....

Comment #501 - Posted by: JC at January 29, 2008 8:22 PM


as rx'd: 6:49

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

Comment #502 - Posted by: Ben CFC at January 29, 2008 8:23 PM


PB by 93 seconds

Comment #503 - Posted by: Tbear Vancouver 34/M/5'8"/174 at January 29, 2008 8:27 PM

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.

Comment #504 - Posted by: Joel B. at January 29, 2008 8:27 PM


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...

Comment #505 - Posted by: esteban at January 29, 2008 8:33 PM


(95 lbs.)


Comment #506 - Posted by: Huff at January 29, 2008 8:40 PM

60# in 2:54
Sad Sad Sad form.

Comment #507 - Posted by: TenXer at January 29, 2008 8:42 PM

M 25 6'5" 240

135# as Req'd


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

definetly power cln'd on this one

Comment #508 - Posted by: Chappy at January 29, 2008 8:59 PM


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!

Comment #509 - Posted by: Brandon at January 29, 2008 9:02 PM

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...

Comment #510 - Posted by: dmic at January 29, 2008 9:09 PM

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.

Comment #511 - Posted by: krolson 28m/6'2"/185 at January 29, 2008 9:09 PM


115 lbs
time: 8:40

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

Comment #512 - Posted by: Jerel Deitering at January 29, 2008 9:13 PM

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

Comment #513 - Posted by: lawman698 at January 29, 2008 9:13 PM

2:38 min

Comment #514 - Posted by: Keith_5'9"/154lbs at January 29, 2008 9:13 PM

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

Comment #515 - Posted by: dammit at January 29, 2008 9:15 PM

Scaled the weight to 115

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

Comment #516 - Posted by: D Craig at January 29, 2008 9:29 PM


65#, 8:03, first time

Comment #517 - Posted by: bearmo at January 29, 2008 9:44 PM

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.

Comment #518 - Posted by: Mike Scott at January 29, 2008 9:49 PM

46 - 6' - 215#

CFWU x 3 (Moderate Intensity)

As Rx'd (From ground to overhead)


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

Comment #519 - Posted by: wtp at January 29, 2008 9:56 PM

Drew 1st W.O.D as rx's 3:45
Amber #65 4:23

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.

Comment #520 - Posted by: Drew Hill at January 29, 2008 10:04 PM


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

$ time cat
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.

Comment #521 - Posted by: Russell Jackson at January 29, 2008 10:13 PM

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

Comment #522 - Posted by: HOMER 34/M/5-10/165 at January 29, 2008 10:29 PM

9:32 at 105 lbs

Comment #523 - Posted by: DW-m/6/30/165 at January 29, 2008 10:30 PM


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).

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.

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

Post: Stretch!


Comment #524 - Posted by: Bombero559_M/38/71"/265 at January 29, 2008 10:35 PM

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.

Comment #525 - Posted by: freddy c._one world at January 29, 2008 11:01 PM


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.

Comment #526 - Posted by: walter scott binns III at January 29, 2008 11:08 PM


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

Comment #527 - Posted by: jm at January 29, 2008 11:10 PM

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.

Comment #528 - Posted by: Lisa T, 28yrs, 70", 164lbs at January 30, 2008 12:00 AM


As RxD


Comment #529 - Posted by: Khalipa at January 30, 2008 12:00 AM



Comment #530 - Posted by: austinb at January 30, 2008 12:09 AM

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

Comment #531 - Posted by: Apollo Lee at January 30, 2008 12:24 AM

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.

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.

Comment #532 - Posted by: RoJo m/42/217 at January 30, 2008 12:35 AM

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

Comment #533 - Posted by: Bo at January 30, 2008 12:42 AM


"Grace" 95# (43kg)


Tried maintaining proper form with triplets on the minute.

Comment #534 - Posted by: Memuc at January 30, 2008 1:28 AM


14:45 as rx'd

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

Comment #535 - Posted by: Jeff at January 30, 2008 1:39 AM

As Rx'd


Comment #536 - Posted by: Michael 25/M/81k at January 30, 2008 2:02 AM

As Rx'd


Comment #537 - Posted by: Michael 25/M/81k at January 30, 2008 2:04 AM

as Rx'd

Comment #538 - Posted by: TomO at January 30, 2008 3:11 AM


Power C & Js

Comment #539 - Posted by: Brent Dodge at January 30, 2008 3:46 AM


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

Comment #540 - Posted by: Eric Wilson at January 30, 2008 4:02 AM

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

Comment #541 - Posted by: Mike in the Ro at January 30, 2008 4:14 AM

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.

Comment #542 - Posted by: jrod101 at January 30, 2008 4:19 AM

Jodi (F/29/105)
Mobility Drills

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

Comment #543 - Posted by: Jodi Arbeau - CrossFit Fredericton at January 30, 2008 4:26 AM


9:05 with 125#

Comment #544 - Posted by: A_Martinez at January 30, 2008 4:43 AM

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

Comment #545 - Posted by: epicurius at January 30, 2008 4:59 AM

"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.

Comment #546 - Posted by: Troy / 6'4" / 215 / St. Louis at January 30, 2008 5:00 AM

13.23 as rx'd

Comment #547 - Posted by: Rosie in Atl at January 30, 2008 5:14 AM


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

Comment #548 - Posted by: Marty at January 30, 2008 5:26 AM

#548 Marty - LOL

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

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

Comment #549 - Posted by: mikeyb at January 30, 2008 5:42 AM

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.

Comment #550 - Posted by: NateM at January 30, 2008 6:05 AM



30 reps


Comment #551 - Posted by: Jason at January 30, 2008 6:06 AM


Comment #552 - Posted by: nsb at January 30, 2008 6:37 AM

"Grace" scaled to 90#

Comment #553 - Posted by: JENNY O. 36F/130# at January 30, 2008 6:48 AM

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.

Comment #554 - Posted by: Blades at January 30, 2008 7:05 AM

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.

Comment #555 - Posted by: tks99 at January 30, 2008 7:10 AM


95lbs subbed (feeling sick)


135lbs next time.

Comment #556 - Posted by: IanC at January 30, 2008 7:11 AM

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.

Comment #557 - Posted by: IanC at January 30, 2008 7:17 AM

As Rx'd in 5.18

Comment #558 - Posted by: overtime at January 30, 2008 7:27 AM

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


Comment #559 - Posted by: Cesar. at January 30, 2008 7:40 AM


Grace rx'd


Comment #560 - Posted by: JimBo at January 30, 2008 7:48 AM

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.

Comment #561 - Posted by: Mitch at January 30, 2008 7:48 AM

95 lb

Comment #562 - Posted by: footdoc at January 30, 2008 7:49 AM

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.

Comment #563 - Posted by: Jim Evans at January 30, 2008 7:55 AM

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

Comment #564 - Posted by: JP97 at January 30, 2008 7:56 AM

CFWU 3x10
110lbs 12:07

Comment #565 - Posted by: Madhusudhan at January 30, 2008 8:03 AM

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

Comment #566 - Posted by: Denver D at January 30, 2008 8:10 AM



Grace as rx'd

last 10 or so was not full squat


Comment #567 - Posted by: Haas at January 30, 2008 8:25 AM

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.

Comment #568 - Posted by: Matt at January 30, 2008 9:05 AM

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

Comment #569 - Posted by: Canadian Bacon at January 30, 2008 9:42 AM

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.

Comment #570 - Posted by: Rob_31/70/170 at January 30, 2008 9:50 AM

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!


Comment #571 - Posted by: James ATX at January 30, 2008 9:58 AM

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


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

Comment #572 - Posted by: Mo at January 30, 2008 10:14 AM


cfwu x3 -
95# grace 9:08

Comment #573 - Posted by: Dan at January 30, 2008 10:19 AM

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.


Comment #574 - Posted by: SueAnne_5'6"/132 at January 30, 2008 10:22 AM


breakfast: run 45 minutes = 6 miles

cfwu x 2 (12 reps each)

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

Comment #575 - Posted by: cleverhandz at January 30, 2008 10:27 AM

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

Comment #576 - Posted by: rorpen at January 30, 2008 10:38 AM

Burgener warmup
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.

Comment #577 - Posted by: Doug at January 30, 2008 10:45 AM



Grace as rx'd


Form started to suffer near end

Comment #578 - Posted by: Victor at January 30, 2008 11:00 AM

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

33 yo male, 5'5", 160 lbs

Comment #579 - Posted by: Joe C at January 30, 2008 11:11 AM

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

Comment #580 - Posted by: BG42 at January 30, 2008 11:12 AM


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...

Comment #581 - Posted by: davej at January 30, 2008 11:25 AM

135 lbs. 11:32

Comment #582 - Posted by: Kevin Gomes at January 30, 2008 11:44 AM

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


Comment #583 - Posted by: Jeff and Charity at January 30, 2008 11:55 AM

Age 36
BW 185

CFWU 2x15

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

Comment #584 - Posted by: Tim in VT at January 30, 2008 11:56 AM


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

rest 8 minutes

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

Comment #585 - Posted by: gant at January 30, 2008 11:56 AM

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

Comment #586 - Posted by: David L at January 30, 2008 11:57 AM

As Rxd
8:47 on 1-30-08

Comment #587 - Posted by: Jared G at January 30, 2008 12:19 PM


wod as rx'd 135lbs



Comment #588 - Posted by: sam lewis at January 30, 2008 12:42 PM

50 yoa newbie
5'07", 180 lbs

95 lbs 30x in 15'

New to C&J, strict form.

Comment #589 - Posted by: Ron F. at January 30, 2008 12:53 PM

wod as rx'd 135lbs


first time with grace 13:20

Comment #590 - Posted by: Kyle at January 30, 2008 1:02 PM


as rx'd

Comment #591 - Posted by: Bryant at January 30, 2008 1:10 PM


4:16 w/ 95#

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

Comment #592 - Posted by: Annie H at January 30, 2008 1:23 PM

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


Comment #593 - Posted by: wich at January 30, 2008 1:34 PM

As Rx'd

Comment #594 - Posted by: Zim at January 30, 2008 1:36 PM

95 lbs x 30

Comment #595 - Posted by: Ray K at January 30, 2008 1:52 PM

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.


Eva looks so fantastic.

Comment #596 - Posted by: mas at January 30, 2008 2:03 PM


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.

Comment #597 - Posted by: jwm at January 30, 2008 2:14 PM


95 lbs x 30 = 4:54

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

Comment #598 - Posted by: Ack-Attack at January 30, 2008 2:31 PM

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.

Comment #599 - Posted by: jodi colbert at January 30, 2008 2:37 PM

BW 70kg
60kg Power Clean Push Jerk

Note :Hamstring injury

Comment #600 - Posted by: Adc (CrossFit Sydney) at January 30, 2008 2:46 PM

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

Comment #601 - Posted by: Rick Ihrie at January 30, 2008 3:04 PM


Comment #602 - Posted by: --E5fyrman-- at January 30, 2008 3:21 PM


Did power clean and push jerk

Comment #603 - Posted by: Francisco at January 30, 2008 3:24 PM

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.

Comment #604 - Posted by: Joro at January 30, 2008 3:27 PM

34 M 195

As Rx'ed

Comment #605 - Posted by: Brycen G at January 30, 2008 3:29 PM

power cleans and push press 135 lb 3:57

Comment #606 - Posted by: dbones at January 30, 2008 3:56 PM


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


Comment #607 - Posted by: Clovis at January 30, 2008 3:58 PM

M/22/152 cfwux3

As rx'd: 13:20

Comment #608 - Posted by: Y. Zhou at January 30, 2008 4:03 PM

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

Comment #609 - Posted by: Ginn at January 30, 2008 4:30 PM

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

Time: 5.48mins

Comment #610 - Posted by: Duck 31/M/187/6' at January 30, 2008 4:40 PM

10kg barbell sub
Time: 4.20 mins

Comment #611 - Posted by: Shan 29/F/147/5'2" at January 30, 2008 4:46 PM


135 x 10
115 x 20

Total time: 7:37

Comment #612 - Posted by: Casey at January 30, 2008 4:58 PM


As RX: 12:15

Comment #613 - Posted by: Work at January 30, 2008 5:11 PM

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

Post warmup:

Comment #614 - Posted by: Smelly at January 30, 2008 5:30 PM


Floor to over head, full clean with split jerk

Comment #615 - Posted by: lilcombatboots at January 30, 2008 5:31 PM

#75 5:15

Comment #616 - Posted by: Jeff at January 30, 2008 5:32 PM

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!

Comment #617 - Posted by: ash_29m/6'2/195 at January 30, 2008 5:59 PM

as rx'd

Comment #618 - Posted by: Jerome_Chicago_26/m/151/5'6" at January 30, 2008 6:01 PM

As Rx'd
10 pathetic minutes

Comment #619 - Posted by: ACFire Ben at January 30, 2008 6:18 PM

Grace as Rx'd (1st time ever)


Comment #620 - Posted by: mooch at January 30, 2008 6:22 PM

As Rx'd 4:59

Comment #621 - Posted by: Jes at January 30, 2008 6:36 PM

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


New PR (prior was 4:38)

Comment #622 - Posted by: Dr. Eric at January 30, 2008 6:39 PM

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.

Comment #623 - Posted by: David at January 30, 2008 6:40 PM

30yom, 160#
As rx'd

Comment #624 - Posted by: Pierre D at January 30, 2008 6:53 PM

11.04 1st time
didnt feel great training today

Comment #625 - Posted by: nicko at January 30, 2008 7:10 PM

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

Comment #626 - Posted by: CRussell at January 30, 2008 7:37 PM

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

As Rx'd

Comment #627 - Posted by: JLR84 at January 30, 2008 7:41 PM


As Rx'd
Power Cleans
9 minutes faster than 080812

Comment #628 - Posted by: jon h at January 30, 2008 7:48 PM

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

Comment #629 - Posted by: Fat Slice at January 30, 2008 7:51 PM



As rx'd

6:30 (pr by 2+ min)


Comment #630 - Posted by: Travis H at January 30, 2008 7:54 PM


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

Comment #631 - Posted by: Big G at January 30, 2008 8:03 PM

subbed 65lb bar, power cleans

Comment #632 - Posted by: Mike_h at January 30, 2008 8:05 PM

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.

Comment #633 - Posted by: mtvet at January 30, 2008 8:11 PM

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

Comment #634 - Posted by: Jay Millante at January 30, 2008 8:34 PM


As Rx'd
Power Cleans

Comment #635 - Posted by: sfgrey at January 30, 2008 8:40 PM

115 lbs

Comment #636 - Posted by: schmurple at January 30, 2008 8:48 PM


Comment #637 - Posted by: quallnow at January 30, 2008 9:13 PM

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

Comment #638 - Posted by: Christopher at January 30, 2008 11:07 PM

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

Comment #639 - Posted by: Christopher at January 30, 2008 11:07 PM

oops...just did power cleans.

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

Comment #640 - Posted by: jrushton at January 30, 2008 11:35 PM

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

Power clean and push-jerk

4:59 (last Grace was 5:40)

Comment #641 - Posted by: Richard at January 30, 2008 11:54 PM


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

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

Comment #642 - Posted by: Tim T at January 31, 2008 12:08 AM

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

Comment #643 - Posted by: Eeek! M/37/5'8"/150lbs at January 31, 2008 12:28 AM

power clean to push press.
30 reps

Comment #644 - Posted by: Charles Ottawa, Canada at January 31, 2008 3:23 AM

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.

Comment #645 - Posted by: Amadraeus at January 31, 2008 3:31 AM

65 LB

Increase to 95 next time.

Comment #646 - Posted by: westxun at January 31, 2008 4:28 AM

not great:
45# Clean/Jerk

Comment #647 - Posted by: lar at January 31, 2008 5:36 AM

CFWU 15 X 3 25:48

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

Comment #648 - Posted by: longpond at January 31, 2008 5:36 AM


30 x 95
2 x 135

Comment #649 - Posted by: BigCurly13 at January 31, 2008 6:27 AM


as rx'd


Comment #650 - Posted by: MKmapleleaf at January 31, 2008 6:48 AM

Did power cleans and push press with 135 lbs.


Comment #651 - Posted by: Anthony W. at January 31, 2008 7:45 AM

6:05, 135# Pwr Clns.

Freddy you're an animal.

Comment #652 - Posted by: steve hb at January 31, 2008 7:58 AM

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

Comment #653 - Posted by: froto at January 31, 2008 8:33 AM

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

Comment #654 - Posted by: Stan K at January 31, 2008 9:38 AM

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)

Comment #655 - Posted by: Aush at January 31, 2008 10:39 AM

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.

Comment #656 - Posted by: Dave at January 31, 2008 10:57 AM


Comment #657 - Posted by: TP_Tom at January 31, 2008 11:23 AM



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

Comment #658 - Posted by: Brian Crawford at January 31, 2008 12:29 PM

45 lbs clean and jerk 30 reps

4 minutes 26 secs

Comment #659 - Posted by: Michael Orpen at January 31, 2008 3:25 PM



Comment #660 - Posted by: FRED 24/M/205/6'4" at January 31, 2008 4:13 PM

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.

Comment #661 - Posted by: Matt Laney at January 31, 2008 4:18 PM


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

Grace - 6::35

Comment #662 - Posted by: Jake Anderson at January 31, 2008 5:42 PM



did 20 reps in first 1 min

Comment #663 - Posted by: jorge IAFF L3888 at January 31, 2008 6:27 PM


last time: 115# grace 9:58

this time: 115# grace 5:52

Comment #664 - Posted by: highschoolcoach at January 31, 2008 7:06 PM


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

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

Comment #665 - Posted by: jbroshek at January 31, 2008 7:11 PM

115 lb cleans only

Comment #666 - Posted by: homerba at January 31, 2008 8:11 PM


Comment #667 - Posted by: inferno at February 1, 2008 5:56 AM


95lbs, didn't pay attention to time

Comment #668 - Posted by: Ash at February 1, 2008 7:09 AM


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

Comment #669 - Posted by: Sully (Sinai, Egypt) at February 1, 2008 8:56 AM

2 X 200 free on 3:10
2:40 rest
2 X 200 breast 3:35
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.

Comment #670 - Posted by: russ greene at February 1, 2008 10:10 AM

9:25 as Rx'd.

Comment #671 - Posted by: Svor 26yom/175 at February 1, 2008 10:27 AM

3:43 power cleans

Comment #672 - Posted by: Jesse at February 1, 2008 11:53 AM

as rx'd


Comment #673 - Posted by: Magoo at February 1, 2008 1:19 PM

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

Comment #674 - Posted by: BrightonGeoff at February 1, 2008 2:15 PM


As rx'd: 16:47

Comment #675 - Posted by: HC25 at February 1, 2008 3:09 PM



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.


Comment #676 - Posted by: MCORRY at February 1, 2008 4:15 PM

111# Clean and Jerk
30 Reps
bad flu

Comment #677 - Posted by: dyagg at February 1, 2008 5:21 PM


CFWU x 3

Grace w/115lbs:


Improved over 6 minutes.

Comment #678 - Posted by: BrianG at February 1, 2008 5:34 PM

Power Clean and Push Jerk

Power Celan and Push Jerk

Comment #679 - Posted by: B. Rhaly / CrossFit MS at February 1, 2008 9:30 PM

15 min with 60 lbs

Comment #680 - Posted by: rawhide at February 1, 2008 9:45 PM


as rx'd. Full Squat cleans.

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

Comment #681 - Posted by: rowcoach at February 2, 2008 8:07 AM


as rx'd


Comment #682 - Posted by: CAM at February 2, 2008 9:13 AM


8 min 15 sec
5 @ 135
25 @ 115


Comment #683 - Posted by: Matt Crile at February 2, 2008 11:42 AM


Bouldered for 45

As Rx 9:40

1 C&J every 20 sec

Comment #684 - Posted by: Sully at February 2, 2008 3:46 PM

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.

Comment #685 - Posted by: Dave Hodges at February 2, 2008 7:00 PM



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?

Comment #686 - Posted by: moglee at February 2, 2008 8:34 PM


CFWU x 2


175# Clean & Jerk

Comment #687 - Posted by: Les at February 3, 2008 2:19 AM

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

Comment #688 - Posted by: gbk at February 3, 2008 10:45 AM

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

Comment #689 - Posted by: gbk at February 3, 2008 10:49 AM


Run 1/2 mile (1.0 incline trdmll)

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


Comment #690 - Posted by: Lycurgus at February 3, 2008 9:42 PM

Run 1 mile
row 500m

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

Bicep and Forearm work

Tabata Run

Comment #691 - Posted by: kaelder at February 4, 2008 2:42 AM

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

Comment #692 - Posted by: Kira at February 4, 2008 6:43 AM


8:55 as rxd

Comment #693 - Posted by: benny b OKC at February 4, 2008 10:34 AM

95 12:00

Comment #694 - Posted by: Handy Couture at February 4, 2008 6:00 PM


Comment #695 - Posted by: Wade at February 4, 2008 9:50 PM

5:46 as rxd

10:24 as rxd

Comment #696 - Posted by: ahward1977 at February 5, 2008 9:35 AM

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

Comment #697 - Posted by: Geoff L at February 5, 2008 11:52 AM




Comment #698 - Posted by: KEVIN@LFD at February 5, 2008 3:41 PM

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

Comment #699 - Posted by: bcb373 at February 5, 2008 5:53 PM


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

Comment #700 - Posted by: ChadC at February 5, 2008 6:48 PM

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

Comment #701 - Posted by: gregev at February 5, 2008 10:05 PM

As rx'd, first go at it:

Comment #702 - Posted by: DaveRMB at February 6, 2008 6:15 AM

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...

Comment #703 - Posted by: bpgpitt at February 6, 2008 7:28 AM

105 lbs pc/ split jerk

Comment #704 - Posted by: David Burns at February 6, 2008 2:15 PM



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

Tough, but good stuff!

Comment #705 - Posted by: DocO at February 6, 2008 11:16 PM

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

Comment #706 - Posted by: Dagunk at February 7, 2008 6:39 AM


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

Comment #707 - Posted by: jrm at February 7, 2008 6:48 AM

1/2 intensity cycle:

subbed 40kg clean & jerk:


Comment #708 - Posted by: ZG at February 7, 2008 7:35 AM

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

135x30 13:48

Comment #709 - Posted by: Eddie B at February 7, 2008 4:36 PM

17:13 as rx'd
First Grace Attempt. Technique improved gradually and wasn't bad near the end.

Comment #710 - Posted by: RB at February 7, 2008 6:27 PM

subbed 45kg


Comment #711 - Posted by: bcf at February 8, 2008 3:25 AM


115#, 21:30

I used to think cleans were silly


50# (too easy for her)
~15 mins

Comment #712 - Posted by: jmcneal at February 8, 2008 5:40 AM

8:34 @ 90#

Did 11:04 @ 115# last time

Comment #713 - Posted by: JohnP at February 8, 2008 6:26 AM


Comment #714 - Posted by: EJ at February 8, 2008 1:43 PM

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

Comment #715 - Posted by: kcm at February 9, 2008 6:37 PM

Used 202# sandbag.

30 reps in 2:53.

Comment #716 - Posted by: GMA at February 10, 2008 9:46 AM

Meyer PR as Rx'd 5:45

Edler 13:53

Godfrey 95 lbs- 12:17

Comment #717 - Posted by: Meyer at February 10, 2008 7:06 PM


8 @ 115
22 @ 95

Comment #718 - Posted by: mykep at February 11, 2008 7:07 PM


5:07 with 115#

Comment #719 - Posted by: pat d at February 12, 2008 7:35 AM


Comment #720 - Posted by: NYCRaider at February 20, 2008 6:53 AM


Comment #721 - Posted by: SR at March 2, 2008 6:50 PM

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

Comment #722 - Posted by: Dale_Saran at March 19, 2008 9:53 PM


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

Comment #723 - Posted by: Donny DeMent at September 18, 2008 4:33 AM

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.

Comment #724 - Posted by: Eric at September 18, 2008 9:22 AM



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

next time i will take more weights.

CF since june 2008
the Netherlands

Comment #725 - Posted by: erik at September 18, 2008 2:07 PM


First time at "Grace", I love it.

3:00 min

Comment #726 - Posted by: jose rivera at September 18, 2008 2:36 PM

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

Comment #727 - Posted by: troy at September 18, 2008 4:05 PM

Rookie here. 95lb 7:29.

38 yrs old

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

Comment #728 - Posted by: Jason Curran at September 18, 2008 8:48 PM

170/m 30
ran 1 mile

6:04 as rxd

Comment #729 - Posted by: skichiiwa at September 21, 2008 6:06 PM

30 @ 60kg

Comment #730 - Posted by: Bernie 162cm/68kg at September 21, 2008 7:07 PM

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