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

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

wow im on top! cant wait for this one

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

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

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

How do you all incorporate cardio into your Crossfit training?

#6

Read the message board.

Or the FAQ...

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

Great 3 day cycle coach, thanks again!

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

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

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

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

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

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

Gio

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

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

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

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

3-2-1...Go.

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

Peace!

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

Yow. I love these ladies.

Amy

I want to marry EvaT. :-)

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

51yo/m/185lbs

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

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

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

Mark

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

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

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

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

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

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

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

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

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

Mark - Congrats thats faster than this young buck=)

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

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

god eva is ripped!

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

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

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

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

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

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

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

SLEEP TIME! MY BEST EVENT!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Eva you look fantastic as always!

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

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

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

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

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

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

Mark

Thank you Mark

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

F/25/106

15 rounds plus 5 pullups

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

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

Ray #38-

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

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

freddy c- congrats on your total PR!

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

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

Ray #38-

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

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

freddy c- congrats on your total PR!

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

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

Much love,
George W

25/M/5'8"/160

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

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

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

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

#45 the limit-

Are you one of the lucky few that purchased the Allison NYC "Hurt So Good" shirt before it was "discontinued" ? If so I thank you, as do the SF Bay Area inner city youth that benefit from the proceeds.

What Would Coach Do?

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

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

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

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

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

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

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

27/M/5'10"/172

as RX'd 19:58

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

should be fun!

As Rx'd:

135lbs = 6:12

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

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

CFWU X 3
Time 21 min 4 sec

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

Total Time 47 min 2 sec

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

WOD as rx'd: 6.21min

PR by 3 minutes :)

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

27/M/6'1"/208.9

3:57 w/ 135lbs

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

Morning all!

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

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

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

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

(I'm pumped now!)

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

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

33/M/200

135lb as rx'd 5:35

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

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

5 minute break

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

25/5'9"/130

6:09 with 40 kg

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

27/6'6"/200

9:05 as rx'd

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

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

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

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

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

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

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

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

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

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

pc&j 95# x30 in 12:00

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

Boo: 10:53
Beck: 10:37

SWEET.

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

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

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

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

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

Grace with 115 lbs

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

bw: 184

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

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

25/m/185/5'9"

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

13:56(PR)

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

viva la revolution!

36/M/155lb

7:14 @ 135lb

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

M/38/215/77"

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

24/m/225lb

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

bw 170

6:36 as rx'd

m/29/180lbs

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

26/6'8"/210

9:04 with pcl's

29/M/185

as RX'd 8:27

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

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

2:59 as Rx'ed

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

37/m/165

50# barbell with power cleans
2:00

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

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

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

I was absolutely _exhausted_!

m/22/183/72

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

#97 ponchoboots-

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

John GVSU-

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

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

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

44 yom and 283#'s

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

7:08 (~30 sec behind PR)

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

m/5'9"/155

Grace- 135#

8:35

wxcfwu 10reps

grace: 5:49

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

M/24/205/5'11''

135 as rx'd

8:39

2nd day of CF WOD...awesome!

3:54 as Rx'd

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

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

5'8, 285 lbs, 30 y/o

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

2 min 18 seconds

M/45/173

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

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

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

M/22/6'1"/185

As RX'd: 5:08

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

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

30 X 115# clean and 95# shoulder press

12:31

26/F/115

75# in 7:42 today (PR)

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

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

John GVSU-

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

>:-)

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

John GVSU-

A pint or two of guinness works for me!

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

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

Last time: 95# in 6:10

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

John GVSU

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

CFWU X 3, 15 reps

135# full squat clean to split jerk alternating leading leg

19:55

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

BW 172

as rx'd

4:56

45# pc&j x 30
5.33

about to give this a shot...

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

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

thanks

#125 - GiGi,

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

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

and Welcome!

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

6:59

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

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

#6 - TNTosha,

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

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

6:19 as rxd

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

Amy 37/63"/124

Grace, 45#
2:50

compare to 10/2/07 - 5:01

Time to go up in weight.

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

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

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

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

#125 Gigi-

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

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

Cheers!

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

M23/158lbs/5'11.5"

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

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

30/M/190

Used 115#

7:21

28/m/6'2"/190

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

Brutal to say the least...

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

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

26/M/227

4:07
133#

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

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

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

Just my $.02.

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

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

M/40/192/72"

CFWU x1

Grace

Used 95 lbs.

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

8:13

115# Clean - Press

34/M/170

5:06

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

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

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

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

As Rx'd
14:10

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

M/27/6'1"/195#

"Grace"
as Rx'ed

16:14

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

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

M/25/212/6'4"

"Grace" as rx'd; 4:26

31/f/159/68"

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

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

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

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

ck

34/M/75kg

As Rx'd:

5:36

42/m/5'`0"/194

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

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

14:00

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

Nick C
Inner Strength CrossFit

"Cindy"
24 Rounds

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

8:39

M/51/174

125lb Power Clean/Jerk

9:29

M/24/180

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

30-M-173-6'

14:57

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

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

30 reps - 10:30

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

M/28/88kg/188cm

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

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

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

With that said.

500m Row
Burgener Warm-up

WOD
:06::14

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

Get some, Go again!

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

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

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

#152

1st - Read Bingo's post at the top

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

M/33/76kg

As RX'd 11 mins.

d - 29m/170

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

j - 33f/125

4:00 w/75# (pr)

12:30
95 lbs
Squat Cleans
Split Jerk

36M/5'10"/164.5#

As Rx: 10:23.

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

m/23/6'1"/165

95 lb
7:50

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

Cannot remember my last grace

Subbed 95lbs

11:57

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

as prescribed
17:55

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

M/36/5'11"/178

"Grace"
as rx'd
13:04

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

22/m/170

First time ever doing jerks.

As rx'd
8:09

#139 Theresa

Right on sistah! Much more diplomatic than I am.

Amy

13:30 at 95#

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

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

Katon

95# at 30 2:30

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

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

Thanks, and any other suggestions would we welcome!

85# 3:33 pr

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

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

M/37/187/70"

CFWU x 1

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

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

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

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

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

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

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

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

11:19

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

Age=28
BW=185

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

4:10 mins

http://www.firstgiving.com/stevesclub

Eva, you are a warrior!

M/23/5'9"/175#

from North Shore CrossFit

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

47/M/216

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

Scaled to 80#
6:35

JRJRJRJRJRJRJRJRJRJRJRJR

30/M/190

#115, 2:34

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

JRJRJRJRJRJRJRJRJRJRJRJR

"Grace"

135 pound Clean and Jerk, 30 reps

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

24:15

as rx'd
6:46

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

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

M/36/190

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

24/m/5-11/230

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

22/m/172

As rx'd
4:45

#87, John GVSU:

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

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

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

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

did alternating power and squat cleans - mostly split jerks.

as rx'd

Me- 7:07

Partner- 6:22

33 m 193

135#
Hang Clean
Split jerk

2:13 as rx'd unbroken (PR)

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

95#
Full squat clean
Jerk

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

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

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

F/40/148lbs

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

6:50

M/56/202/70"

Wt as rxd. (135)

Floor to chest with a jump, push press overhead

5:18

Full Cindy this afternoon...

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

33/M/195/6'1"

CFWU X 2
As prescribed 9:48

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

Hope it helps.

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

M/215/6'4"/26

As Rx'd

10:10

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

Thanks Coach!

23 M 210lbs

I like this one.

30 C&J 4:15 ish

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

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

22:55 PR (for this version)

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

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

as Rx'd
135# - 7:57

This was my first time doing this one.

Scaled to 85# - 9:36

Erika

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

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

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

Thanks, and any other suggestions would we welcome!

26M/165

Grace as rx'd 6:17 ouch

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

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

6:10 as rxed

"Grace"

135 pound Clean and Jerk, 30 reps

20:34

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

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

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

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

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

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

3:11 135Lbs

32/F/140

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

4:40

M/33/205

4:59

40/M/175

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

Time: 14:01 (PR)

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

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

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

My first "Grace" modified/scaled.

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

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

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

21/m/160lb

"Grace"

as RX'd

5:35

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

#212 - drak89,

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

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

Swim!

"Grace" as rx´d /w 135lb.

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

- OlliS

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

MD

2:22 as rx'd PR by :10

Are thrusters an acceptable substitute?

Are thrusters an acceptable substitute?

As rx'd - 6.52.58

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

That all sounds great and I appreciate that!

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

drak89

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

As Rx'd 9:58

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

21/m/185

135#; 7:45

as rx'd 7:30

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

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

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

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

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

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

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

Grace as rx'd

6:15

PR by 3:03

Goal for next time -- under 5:30

24:08

50/197

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

26/M/185

Ran 4.5 miles in 31:03

Modifed WU x 2

"Grace"

Subbed 95lb for 135lb

7:57

Pretty happy with it actually.

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

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

23/M/80kg

Grace with 65kg

5:22

First time meeting Grace. I'm in love.

M/235/6'2"

Power Clean and Jerk. 30 Reps. 10:58

37/m/150lb

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

6:29

I'll probably try 115lb next time.

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

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

12:15

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

#6, Latosha:

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

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

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

http://cbass.com/Sprintendurance.htm

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

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

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

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

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

In which case --- welcome to the future.

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

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

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

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

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

2:18 #85 PR

29/M/175

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

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

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

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

m/26/6'3/185

15:15

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

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

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

41/m/182

115# hanging clean and jerk

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

30/M/158

6:43

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

Thanks!

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

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

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

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

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

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

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

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

who could i talk to about that?

coach?

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

anyway email me.

charles.mahon@yahoo.com

what a great way to entertain all us crossfitters!

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

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

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

Erin

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

As Rx'd 3:44

3:00 as rx'd

CNS was not there today
bwt-163

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

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

28yo, 5'11", 168lbs

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

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

47/M/5"9"/175

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

31/m/200

used 155lbs

7:56

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

M/40/5'11"/190

95# in 11:05

F/37/5'6"/140

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

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

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

35/m/158

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

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

4x5 reps with 95 lb.