JUST did it. First cleans since shoulder surgery. 4 minutes.

my first grace :)

I love this wod. Looking for pr!!!

Ok the question that always pop with this WOD....CLEANS OR POWER CLEANS????!!!! What's the Coach best choice??? PLEASE help

very excite.

and s'more, cleans = squat cleans

i do grace both ways, but if you really want to compare to the beasts, make em squat cleans

I don't follow the main site wod, but this is my favorite workout. Looking to do it in 1:38 in 2009 - current PR is 1:44 and that felt almost impossible

very nice

s'more asks a good question. I know that unless power clean is stated in the WOD that its supposed to be a full squat clean. However, isn't the typical movement for a clean and jerk start with a power clean?

my daughters name is Grace,easily one wod that i love!

Never mind. The question was answered before I could even reiterate it. Thanks USC MIDN.

Thanks. "Man grace" in a decent time is also a goal

First time doing Grace, and first WOD after almost one week beacuse pretty much every gym in Mexico was closed because of the swine flu, that sucks
...Lets see how I do tomorrow and set a PR...

Good luck to every one...

Yikes those regionals are way too intense! I can't imagine doing that wod in 15 minutes. That's insane. Aromas is gonna be way too much!

USC MIDN thanks bro yeah with all the overhead anyhow thing i get confused but yeah clean sounds BETTER...more if i want to improve my leg strenght....my first GRACE

Even though it says Clean & Jerk, Grace is typically done as a 'ground to overhead anyhow with a clean grip' workout.

I guess Squat cleans are better for you, but just about every video with "Grace" (including the one posted above) has power cleans. I'll start there and probably end in a full squat clean.

Great technique on the girl! That's not the girl in the demo videos in the site is it?

I've been practicing for this one.

what a day to come back. ready to go in an hour or so.

big hi to the FRAT

I've been waiting for this one. Can't wait to knock it out tomorrow.

favorite wod
gonna do it justice

Power cleans equal faster cycle time
Squat cleans equal greater distance

The question is, where is your weakness? Which of the 10 general physical skills does each address, and which of the 10 are your weaknesses?

Worry about your weakness and not the time.

Hollar at the PURDUE on the "undefeated" banner in Mike's GYM!

Love the 'demonstrating agility component' in the NorCal qualifiers vid. Had to watch it 10 times.

Did you see how much weight Casey has lost!!!!???

He looks awesome!!

Angel wasn't third in that workout. Will Dotterweich finished in 16:29. Give the kid some credit.

**Noob Post**

After the last cycle...i kind of saw this comin.

We've already got questions as to if this is full squat clean or power clean. To that I say: It's at your own discretion, just make note of it. Videos show power cleans mostly as far as i've seen, yet "clean" is listed insinuating squat clean. It's a mystery to all! You get to make the decision today.
As you can see there are already some scaled weights posted as well. Everyone can join in on the fun of Grace! Brand X may have further scaling so if you think you need a bit more hit that up! (Mainpage-Start Here-BrandX Scaled Workouts).
Exercises and Demos, as always is a wonderful resource. Here's today's freebie, that even has some explanation and critique's to go with the bada$$ery:
WMV: http://media.crossfit.com/cf-video/CrossFit_SCL1ToshDoesGrace.wmv
MOV: http://media.crossfit.com/cf-video/CrossFit_SCL1ToshDoesGrace.mov

Good luck and have fuuunnn :)

**Noob Out**

oh dear god.

#17 jimmy

No, that's Natalie Woolfolk-Burgener. She represented the USA at the 2008 Olympics in Beijing. She is one of the best weightlifters in the US, with national records in both the snatch and clean & jerk. The girl in the demo videos is Sage Burgener, her sister-in-law.

Mike - comment #25

What heat did Will Dotterweich run in ?

The video is just representing the last heat.

BTW - Good Job Will!

#28

Thanks Byron. What an amazing family of legends. So much respect to all of them for their amazing achievements, Trully inspirational and motivational, thank you.

Coach,

Is there a plan to drug test at the games? With the hoards of athletes CF is finally attracting, its only a matter of time before the juicers start calling. My guess is they are already here. People are in denial to think otherwise. When I was in high school in 1978, guys were juicing on the football team. There were other guys taking the needle just to look good, they didn't even compete in anything.

Since testing is so expensive maybe just the top 3-5 could get tested. I just hate cheaters.

Keep us the awesome work!
Regards.

Comment #94 - Posted by: silver at May 4, 2009 5:38 AM

The Burgeners are fantastic people.
We are super fortunate at CF Invictus (as well as CFSD) to have Sage teaching weekly oly classes. I can't tell you how beneficial Sage's instruction has been in terms of mechanics/execution. The girl is a machine.

I assume by jerk it means split jerk and not push jerk?

it's finally here!!!

Shooting for sub 1 minute! I want to be the first to do it!

You guys wish me luck.

i'm going to try to video this one.

After the Oly Cert I went to, I have nothing but the highest respect for Coach Burgener, Sage, and anyone else in that family. They're all BAMFs in my book! Awesome video!
And as for that Qualifier WOD...I never imagined anyone finishing that in the 15 minute range. That's insane!

Rookie-
Welcome back man! Hope the rest did you well, I'm sure I'll find out soon or in the morning when i check the posts again lol

LCPL BROWN!! KILL!!

Rookie wellcome back brother time to kick some a$$ (mine included)

Thanks to the commets and you are right people have to train hard my weakness...CLEANS

Big hugs to the FRAT

I haven't been reading the daily comments regularly. What's all the "FRAT" business?

16:50 as rx

10/19/08: 1:55 as Rx'ed. Going to wait till I heal before attempting again. Not trying this 1-armed.

Coach answered the power vs. squat clean on the message board some time ago..."two hands anyhow" seems to be the answer from HQ. Use the links below (wfs) and read through the thread yourself.

http://board.crossfit.com/showthread.php?t=21719&highlight=grace and http://www.board.crossfit.com/showthread.php?t=36714&highlight=Grace

Otherwise, you can just do it however you want because in the end, it doesn't matter that much.

Gonna try this out before our meeting for work. Gotta love working at a gym. Probably going to have to drop it to 95lbs though.

A month into Crossfit and im in love.

underneath the clock in mikes gym (the garage in the burgener movie), where are those three helmets from? are those buds helmets?

Theresa the "FRAT" is just a bunch of friends it all started when Playoff Beard or Jakers mention it's nothing exclusive just some friends here un the post...many people hate it but is just because they don't know that they can skip the FRAT posts....big hugs

#38 theresa

Congratulations! You're the first person i get to use the "copy & paste" function for on the short explanation of the meaning of "FRAT". haha :)

"FRAT" was originally started by jakers as an acronym for "F Reading All That". In other words, the post was mostly social and lengthy rather than about a time or result of a workout.
There are a few of us that keep in touch with one another quite a bit, giving encouragement or props or a good kick in the rear when needed/deserved. So in essence it has somewhat evolved from a "F.R.A.T." to just plain "FRAT", but holding the meanings of both. By no means is this meant to exclude anyone, as it is entirely open to all Crossfitters at all times. :)

And there you have it! I should also mention that the lengthy posts are also labeled with a "**FRAT**" at the beginning so others who just want to skip over it can identify it and do so with ease.

What's the record for Grace?

Is it even worth it to do it as rx'd if you are going super fast?! K-Star brought this up on his blog one time (http://sanfranciscocrossfit.blogspot.com/ ...it's awesome!) basically saying that if you do it in 2 minutes, you might as well use a heavier weight. His argument, if I remember correctly, was that the difference in time at many of the body weight and light weight WODs isn't much between the top crossfitters. ("Light weight" being relative...if you do grace in 2 minutes, it is light for you.) BUT if you do the same workouts, with heavier weights, the times/scores get separated out a lot.

225 is the new 135.

#46

I just feel the WODs should be done as RX because coach does have a reason for what he does.

I personally have been thinking about scaling down the heavier WODs because I've been bulking up a lot more than I would like...I need to keep my weight down. But do what you want...just keep in mind, coach has a plan.

Aloha,

Jordan

"underneath the clock in mikes gym (the garage in the burgener movie), where are those three helmets from? are those buds helmets?"

Looks like helmets from class 271.

I'm going to try to find time for this tomorrow.

I've had the pleasure of lifting at that place a pretty fair amount. I was even fortunate to be there one time when both Natalie and Casey were back from OTC in 2007 (I think).

What a crew of oly lifters while I was there:
Casey
Sage
Natalie
Aimee Anaya
Greg Everett
Max Mormont
Big Edgar
(and by the way, Cody Burgener is no slouch oly lifter either, but he had designs on baseball)
That's just to name a few. I've missed a bunch of others.

That garage has seen and been the teaching ground for some amazing lifters. Unfortunately, I ain't one of 'em.

I'll try not to embarrass you, Coach B!

Squat cleans if you really want your lungs and legs to hate you.

as rx'd with squat cleans

8:13

week off did me no favours with the squat portion.

my favorite girl! 8:32- down about 5 minutes from last July. Rx with squat cleans.

Matt in Oz- I love that: 225 is the new 135. I've been hoping to make 135 the new 95, too. It's still fun to see someone rock Fran, rx'd, but super sweet to see them rock Fran with 135. I'm with you on scaling up. Good to measure your benchmarks, but also good to test yourself with a new mark.

28 female 74" 173#

Rookie hit an 8??? I was thinking in a 6 but after Rookie's post i think a 10 is a more real for me

the workout calls for clean and jerk, but the video shows him doing a power clean and jerk...

i think ill just stick with how it is written, clean and jerk. bring the pain!

Yeah, that's what I was thinking as well Comment # 53. My legs need to improve anyways. I so want to tape it but I feel like if I do squat cleans then it won't look like a cool video :P

I am more of a full ROM guy, meaning I would sacrifice time for a full Squat Clean...

I think it is important to identify where the weak point in your kinetic chain in the Clean and train to that. My Squat is way weaker than the Clean (naturally), so I always do Squat Cleans (as advised by the FAQ).

Remember, training for time is for the people who have perfect form, have no GPP chinks, and ae ready for the Crossfit Games; training your weaknesses is for the rest of us.

Who really cares if you can Power Clean "Grace" in 4 Mins if your Hamstrings are a disaster and you can't even front squat 135...let alone 30x....

Do the exercises right, you're only competing against yourself anyways. If you cheat this round, you're gonna have to cheat next time or your times are gonna be off anyways.

Way to go Casey and Nat!

I think this will be my last comment. I'm a newbie and the only jerks that I know of are the push jerk and the split jerk. Which jerk is the right one to use?

Daniel - Use the one that gets the weight over your head. That's the only requirement.

3:20 rx'd

m/22/5'7/153

hmm, i can't dropped the weight as i am trying working out in the attic. Any tips??

tx

Bonus points if you can spot the dog in the Burgs do Grace video.

I'm going to go ahead and do full ROM squat cleans, just for the effect. Right now, I care more about the effort than I do my time.

GO FIRST GRACE!

Alex,

reinforce your attic or bring your weights outside.

Great work Nat and Case!! Cutest couple ever.

Sage..you got called out by pops. Ohhhhhh, Burgener Grace Off!! (:

I LOVE the Burgeners.

Going to have to take the day off. Long day. In reference to the Las Vegas Picture. If everyone would a Las Vegas Metro Officer fell in the line of duty today (Thurs). He was T-boned on a way to a violent Domestic call by a Drunk driver that ran a stop sign. His car rolled several times and caught fire and he was pronounced at the hospital. Keep his family in your prayers. Hes survived by his 6 year old daughter. RIP Brother. End of Watch 5/7/09 Officer James Manor

here it goes my first time doing "grace" exciting!

Power-cleans
time: 3:23
First time doing Grace

Take two fine olympic lifters (one competed in Bejing, the other almost competed). Both with incredibly specialized skill sets, neither used to high rep stuff. Both spent the vast majority of their active life performing 'heavy' singles. Give them Grace for the very first time, and they get very respectable times. Give them a few shots at it...lets say 10, and I bet they will be cracking out the reps in lighting speed, probably up their with the absolute best.

Try it the other way around....take someone with a fantastic Grace time and lets see how resectable their Olympic lifts are! I doubt they could even get close to half of Casey and Nat's best lifts!

As rx'd
6:14

41/m/176cm/72kg

52kg (~115#) power clean and push press/push jerk, 30 reps

6:20 PR (last time 8:00 at 50 kg)

No platform, no bumper plates, no drop offs.
Every rep lowered to the ground, clock stopped after last rep was lowered off.

m/43/185

5:16

Hi,
A quick question about "Murph" (1 mile run, 100 pull ups, 200 push ups 300 squats, 1 mile run with 20 lbs vest on).
I friend of mine did his first Murph with the 20 lbs vest on yesterday.
Time 36:50 as RX'd.
Many of the pull ups were almost chest to bar, with chin easily 3-4 inches above the bar.
Very good form on pull ups and squats, all push ups to the floor but a few with a bit short extension at the top, but in general good ROM.
While doing the pulls ups, push ups and squats he took probably at least a dozen small breaks to talk with his 3 year old daughter, take her in his lap, play with her for a few seconds in the garden, always paying “calm attention” to her.
And still, the time 36:50!
(Granted he has done 5k in 15:20 and 10 k in 33 mins 5 years ago)
He is M27 /6’2”/165.
But to the question, what are the best Murph times you have _seen_ with your own eyes? What is the fastest Murph?
I remember once seeing OPT posting a 35 something time, but I don’t remember if I’ve seen much faster times than that posted.

And now off to the gym to do Grace!
(Great Burgener video BTW. Thanks for sharing it.)

12:06
@135

Post# 61

The dog is on the couch behind the lifters...back right of the gym as you look into it. Looks like front paws. I saw it too and was going to ask the same question!

Great video: I have one question. Was Casey doing PP or PJ's in that video? I'm not saying he didn't work hard, so please everyone don't get upset with me, I'm merely asking the question. Natalie's form was obvious but I wasn't sure on Casey's.

I'm not an olympic athlete or anything like that, once again, I'm just asking the question

m/41/5'6"/145

scaled 95# 4:44 power cleans
last time 11:34 w/ full squat cleans

Just did this on Tuesday at CrossFit Fort Meade. My first Rx Grace, 4:10.

As rx'ed

3:22

This afternoon will be glorious! Best to all and savor the burn!

7:20

4:25 Rx'd - squat clean into thruster.

just a quick note of thanks to all those serving our country.

sometimes we don't say it enough- but this country and this community have plenty of heroes. My 2 boys really look up to the men and women in uniform....

this will be my first attempt at grace....i can't wait!

cfwu x3 (15. bar dips)

9:54 as rxed (push jerk, split jerked last time)

0:54 improvement (pr)

27m 6'5" 215#

two great videos. glad i didn't have to do that painstorm in norcal. props to all that did. love watching natelie's technique. flawless throughout.

power clean vs. squat clean

if we were doing JUST cleans (like in elizabeth) then clean assumes squat clean. when the movement is clean AND jerk (unless otherwise specified), that is a compound movement that really means ground to overhead as efficiently as possible.

lifters in the olympics could do power cleans and push jerks if they wanted to but they don't because the weight is too heavy. 135 is light and this is a metcon workout so there's no reason to squat if you don't have to. this is why grace is ground to overhead any way you can.

***********FRAT*******************
Metcon yesterday @ GFCM- I am a lucky girl! I get Jason "Rhabdo" Kaplan to yell at me :) One day I will make him proud and kip!
5 PJs 65#
10 PUs (jumping)
15 Squats
200m run
5 rounds - 13:54. Running killed me. Awesome, just what I wanted :)
I really missed the metcons this week, so going to Guerilla Fitness was a much needed boost.

This afternoon Rip's SS:
BS 5-5-5
SP 5-5-5
PC 3-3-3-3-3
Looking forward to this. I have been called out on this enthusiam, as in "you seem to get scatterbrained when you talk about it" LOL THATS BECAUSE I AM SCATTERBRAINED (!) and I am so giddy about this major tweak in my program, that I can't "fake" being normal, too much pressure for my feeble mind LOL I freely admit to being a flibbertigibbet :)(for you Playoff Beard) I have never been a natural at anything physical, no sports or activities, so this is really NEAT. We'll see what I can do this afternoon

So mis hermanos & hermanas... my bros & sisters..
Lessee some smokin' hot times here!
GET SOME & GIDDY-UP!

what weight is nat using?

M/40/190

"Grace"

135 pound Clean and Jerk, 30 reps

4:47

All power cleans and slowly moved from press to push press to push jerks.

Burpees, Day 52

CFWUX3

still wary of left pec/shoulder (right shoulder which is the bad one is currently the "good" one).

"GRACE"

95# TIME: 4:10...mad it wasn't under 4 minutes.

Scaled version.
Grace at 115 lbs in 6:15.
Still working on form.
End of summer goal is to complete as RX'ed.

M/33/155/5´9"

as Rx´d: 7.33

M/40/5'11"/185

115#

7:24

M/24/182

As Rx'd:
4:59
First time with Grace.

32/F/5'6"/179

as Rx'd using 45# bar:
7:17

back in the saddle. Off service. Work on deeper squat component.

Two words.... amazing vid!

FRAT

28/6'8"/218

3:26

m/41/200/5'11"

WU
50 jacks

95#
7:45

Way to be Casey and Nat!!
2 great lifters, coaches, and outstanding people!
(and now crossfitters!)

M 68"/165/40

Can't decide if it took actual grace or sustaining grace to make it through this one...

as rx'd: 14:28

5:57 as rx'd
power cleans

5:00 as rx'd with power cleans

Ooooh I love this wod! I just did this Tuesday. Guess I should have waited ;)
I like to go heavy on the wt. Time is slower but it makes me feel like a beast, ha ha. Hear me *Roar* like a tiger, ha ha ha.

100#
= 11:17

I will think of a fun one for today. Have a great day everyone!
Erin

Mark: 4:13 @ 95#
(nice improvement over last time - 9/18/08)

Theresa: 7:42 @ 75#
(10# increase in wgt./45" decrease in time. Technique is improving)

4:48

38/5'10/175/M

Scaled to 95lbs...4:35

Cash out with (4) 1 min intervals

GRACE: scaled 95#, full clean & jerk
time: 4:55

first time with Grace, and I like her a lot. :)

It was an especially good day, felt better than I have in a LONG time...

cashed out with 5mile bike @ 15:00, then
3 rounds of 400m run @ 1:53/5 burpees/10 situps.

Get some.

As Rx'D:

5:55 (First Time with Grace)

wow, that Norcal video was great. The setting for that last workout was so grizzled with the rain and the mud...awesome!

m/32/5'9"/169

as rx'd (ground to overhead)

6:42 (PR by 2:34 min)

appear to have royally f'd up my right rotator cuff, can't do OH work, push-ups...suggestions for work while it heals? running...what else?

lots of Grace workout data in LogsItAll.com - i've put up age/gender performance brackets on http://www.logsitall.com/about_crossfitranking.asp

-bill patton

m/63/198
Grace"
100 pound Clean and Jerk, 30 reps
8:39 RP!

5:32 @ 95#

m/37/6'4"/220

first time and came out of the gate too strong. had to take 2 min rest after first 10 uninterrupted. next time pace!

10:15 as rx'd

Thanks for the "FRAT" explanation, guys!

cfwu x2

4:16 as rx'd
39 seconds slower than last time.

pre-breakfast wod, left knee still hurts on warm-up squats.

m/26/5'9"/155

As rx'd 6:50

"I personally have been thinking about scaling down the heavier WODs because I've been bulking up a lot more than I would like..."

Chief among the problems I wish I had...

Actually, I did bulk a little more that I would like back around the holidays... it was just the wrong quality of bulk ;)

8:48 @ 95#

NorCal video is the best I've seen in a while. It's always been a mystery where the hill paths actually go.

The filming/editing is also of TV quality. It looks just like an OLN network sports broadcast.

Well done!

M/22/71"/190

No bumper plates so had to scale to 95#. Any heavier and I'd want to/ have to drop reps. Not looked highly upon in Globo World.

I did it in 3:30. I was angry that I couldn't do it as Rx'd and decided to do it again! 5 min rest and then hit it. That time 3:57.

In summary:
No bumpers, raise and lower all reps.
#95
1st attempt- 3:30
5 min break
2nd attempt- 3:57

28/6'1"/210

75 lbs.
6:30

Legs are the weak link. At the end was just pushing up the weight cause couldn't jump.

bw 165

4:42 as rx'd

first time with Grace, as rx'd 5:10 apprx...might actually be under 5 mins due to a stop watch issue and estimate on time it cost me but close enough.

First Grace:

Subbed to 115#

4:37

could have gone faster... should have done it as RX'd.

always forget my stats

m/31/6'6/241

As Rx'd (135#), power cleans, 7:59.

I've been wondering when this would roll around. I must admit I was excited (and a little nervous) when Grace came up - you all know I love me some cleans, and I'm coming around on jerks. Decided to go power cleans to see how fast I could go - next time I will try squat cleans. Most of my reps were hang power cleans and split jerks. I was even split cleaning a little b/c it seemed to feel right.

I got the first 9 in a row, and then basically did sets of 3 on the minute to completion. Felt great while doing it, forearms and delts fatiguing a little. My shoulder was screaming at me afterward - I think my jerks were starting to turn more into push presses at the end...

Grace is my new favorite girl WOD!

3:35 as Rx'd (PR) - 4:00 last time.

Largely unbroken, dropped the weights every rep.

Next time I'll need to keep my hands on the bar from the start to get a faster time. Not nearly as gassed as prior attempts!

As Rx'd: 10:10
First time I recorded for Grace. A great way to get the heart rate up.

Someone let LCPL Brown know that Las Vegas Crossfit is about a mile from where that picture's taken.

9:30

31/m/5'10"/210

as rx'd
3:36 (pr)

My first Grace:

CFWU x 3 as rx'd

WOD:
115# @ 10
95# @ 20

4:18

Not too bad. Next time will be as RX'd

23/M/176/6'1

as rx'd 5:52

Rx'd

2:19 pr

4:53 PR

M/28/216

as rx'd
4'56 PR

Wish I didn't have to put the weight back down.

48/m/6'/204/week 26 CF

1st Grace...really liked this one

as rx'd 135 lbs. x 30 reps in 9:03
no bumpers had to lower each rep

also did: pullups (3 BW, 4 band, 6 leg assisted)
dips 1 x 7
bench 1 x 10 @ 155 lbs
back squats 1 x 8 @ 205 lbs.

CFWU

second time doing C&J
first time Grace

95#
9:32

"Grace"

135 pound Clean and Jerk, 30 reps

Time 11:33 power cleans, split jerks, all reps reset and pull, no tuch and go.
Warm up
30 squats
30 pullups
30 situps 40lbs
30 back ext 40 lbs
10 ghd's

31/M/190

as rx'd

6:45 - 23 seconds better than last time

115 lbs

4:41

Worked out w/ Steve at Sports Club/LA...very much a "non-CrossFit facility", so I wore my "Infidel shirt".

Steve - first time, scaled to 95lbs, 4:52
Matt - 4:16 (new PR)

25/m/5'11"/201ish

2:04 rx'd

RX'd
95lbs.

7:44
Did this with one of the globo trainers where I run my CrossFit box out of!! Fun!

27/f/179 10:30
just started crossfit last week

30 yom, 185 lbs

5:27 as rx'd

did power cleans instead of squat cleans this time

As Rx'd:

00:11:40

M/50/5'11"/172

Grace with 115#

7:09

M/23/6'1/180

as Rx'd

2:01 (PR)

Really, really wanted to join the sub-2:00 minute club. So damm close.

I heart Grace.

7:58 - 85# full squat cleans and jerks. No presses, push presses or thrusters.

This is one of the few times I've done a ballistic overhead movement in many months due to shoulder and hand injuries. The Rolfer has been working to break down the scar tissue in my hand and the deepest damage seems to be much improved. The damage in the upper levels still very painful and I can not fully open my hand and my right thumb is still weak. I simply could not go any heavier today; I was pleased to do what I did.

Did 95lb
I should have done 115 but can't do 135 yet

4:55

I am still recovering from that damn pull up workout two days ago.
Ouch!

BTW, NICE ROCKIN' JOB COS! I would have liked to have seen that.

First timer with Grace

F/19/5'5/165

As rx'd 95#

7:05

MarkC/54/M/180/5'8"

Results:
--------

Time: 8:51
Weight: 111 lbs.
First Grace. PR by definition. The sweat is still dripping.

My WOD Log on 21-15-9.com
-------------------------
http://www.21-15-9.com/users/13/calendar/5/8/2009#workout_473

How refreshing to see a Grace video with actual clean and jerks. I wish it would be re written as 30 Power Clean and Push Jerks for time and not leave it open to from the ground overhead as ugly and as fast as possible. Great intensity + form Casey and Natalie!

28y/M/6'1"/205#

Grace, as Rx'ed:
1:45, PR by 3 seconds

CFWU
45lb C&J's
8:23

8:05 135# w/ full squat clean, no bumpers so I lowered each rep. First time, should have pushed harder.

M/29/6'/195
4:19 @ 135lbs

I'm really going to miss crossfit for this week im out of the country.... I'll have to pick up a wireless card at the hotel.

Really very new to CrossFit & WOD's, but loving it. Been applying the WOD for the past week/week and a half. This is my first Grace - all 135 - Time: 5:10

Just started CF this week, literally other than a few WOD's here and there.

Did "Grace" on Wednesday so I'll just post up that time.

5'11"-229lbs-29y/o

2:51 as Rx'ed

GHD "Michael"
24:10

wanted a little running and some work on GHDs

WOD - 15:14 [50y/m/10st13/70"]

M/38/6'2"/200

Altered WOD due to knee surgery

30 Clean and Push Press
135#

7:28

Great Video. However, the people in the video (namely the guy) are barely squatting down inbetween the clean and the press. I always thought that you HAD to have a good squat after a clean or it was for lack of a better word pointless... comments?

95# no bumpers which is a total bummer for this one. I did power cleans and jerk - just like Natalie (well, an attempt to be just like her awesomeness!)
3:44
going up to 115 next time and buying bumpers next week. I think Im gonna do her again with my hubby tonight and do 95# full squat cleans to see what the difference is.
I LOVE GRACE!

95# 2:53

Moving up to the full 135# next time I do this. SHould be some slower, but I think I'll manage.

m/ 26/ 200/ 74"

Did this on April 25th, as rx'd: 5:20

Took it easy on my shoulder today, it's been acting up :o(

Lehti #72 I'm not sure what the fastest Murph times are but I've done a 30:21 on 3/17/09. I'm sure there are a lot faster scores out there.

Grace 135# Clean and Jerk 6:35 (pr)
First 15 in 3:00. Power cleans & push jerk.

I am totally related to them! good job brother and sis!

m/29/6'1/194

as rx'd

2:41 (pr by 5 minutes and 6 seconds!)

M/33/185

As Rx'd - 9:17

m/26/6'6"/215

as rx'd- 5:48

m/30/5'10/205

As rx'd
3:42

4:26 m 29 95kg 5'10''

m/29/73/181
As Rx'd
10:41

m/30/196/6'

first grace - 6:26
power cleans but no bumpers so i had to put the bar down each time...

135lb power cleans/push jerks
3:32

M/34/185
3:12
Power cleans

modified to hang cleans and push press with 95# since the healing acl reconstruction in my left knee isn't up to full cleans/jerk yet. that and my cardio is in horrible shape right now. Should probably have done 115 though. Maybe tonight.

3:59

52/M/145

9:49, scaled to 100#

should be a lot faster next time. my will is broken.

#135 ground to overhead/power cleans

6:10

F/32/5'2/122.5

have been running more, lost 3 lbs in last week.

First Grace. Felt weak. Used light weight to practice form.

65lbs
Full Squat cleans

7:26
not my best effort.

as rx'd 8:08 (power clean)

somehow in a year I have never done this workout by the numbers so today was my first rx'd grace...ugh looking at you guys times makes me a little sick...

15:08

M 34/140/5'7"

Subbed 95 lbs: 4:59

6:27

25/M/155/5'11"

95#
3:10

My WOD Log on 21-15-9.com
http://21-15-9.com/users/10/calendar/5/8/2009#workout_474

M/36/174

First time doing Grace. Scaled down to 111#

At the end I thought I could have done it as R'xd, but that might have been the adrenalin kicking...
Can't wait for next time to check it again.
9:25

Grace "anyway overhead" style
8:34, PR by :34. I did it anyway overhead because my strength is in better shape than my metcon.

as Rx'd 2:59

Love saying this: Grace as rx'd!

9:52 min (PR!)

M/34/202/6'0"

3:50--Power Cleans/Push Jerk

38m/6/185

4:34

F/41/5'2"/125

Grace - first time as rx'd for women w/ 95#.

6:29 - which is a PR for Grace even though I've always done it lighter before. A great way to start Friday!

M/25/140/5'11"

Grace as RX'D(finally)
11:33
After doing grace at basically BW I can not imagine how speal did 155# at last years games.

Grace first time #95 lbs
2:32

M/40/6'0"/168 lbs

As rx'd
13:00

1st Grace...aiming for a sub 10 min next time!

10 reps at 115#
20 reps at 95#

8:39

Forgot to mention that cleans were power cleans from floor.

34/M/202/6'1"

2:29(PR) as rx'd

14:45 last time 16:25

110lbs

3 sets drag curls 55lbs
3 sets elbow-out extensions 25lbs

F/37/125
Grace with 95#; 7 mins. Cleans were no prob- shoulders having trouble with jerk- still tired from Wed. Took a few secs in between reps to ensure I would get the jerk up! Some awesome times today everyone! Very impressed, as always:)

Buy in:
400m - 1:22
15 pullups
20 pushups
25 crunches

WOD:
30 reps at 65# - 3:38

Cash Out:
Bike 6.5 miles - 18:00
25 pullups
25 dips
Ab workout

M/18/5'9"/146#

M/17/5'11/163lbs

Grace as Rx'd - 2:48

35m 5'10" 200 lbs

2nd time I've done Grace with bumper plates - other time was in last year's Games. This is the 6th time I've done Grace since I started CF (Jan '08).

Heavy Grace - 155 lbs - 3:01

That felt SWEET. I watched the video, righteous form throughout. Much of the improvement due to Coach Burgener's Oly lifting certification, thanks Coach B!

And as always, Thanks Coach.

as rx'd

3:58

1st time on Grace, 75# squat clean and jerk = 4:35

M/33/181/78
First attempt at Grace, after yet another longish enforced break
Scaled to 40kg
5:02

10:46

as rx'd 9:49 - PR for my old self by 4:20, so I'm pleased. Not satisfied, but pleased.

4:15

m/37/185

4:14 rx'd.

offset grip 2" to accomodate recently repaired rotator cuff

As Rx: 10:43 full sqtcln/split jerk

QUESTION:
I WORKOUT IN A YMCA AND CAN'T DROP THE WEIGHTS LIKE THEY DO IN THE VIDEO.
IS THERE SOMETHING BAD WITH CONTROLLING IT DOWN TO THE GROUND? WOULDN'T THAT INCREASE THE AMOUNT OF WORK PERFORMED? DOES IT INCREASE INJURY? PLEASE CLICK ON MY NAME AND EMAIL DIRECT IF POSSIBLE AS IT IS MORE EFFICIENT THAN ME BROWSING ALL THE COMMENTS. PLEASE AND THANKS RUSS

F/39/139/5'7"

CFWU x 2

75# squat clean & jerk
7:04

First time with Grace - loved it!

I played this one a bit too slow, but definately could have shaved at least a minute off the time without losing form.

As Rx'd 10:15

Did Grace the other day 3:07 PR

Today:
30 squatclean and Pushpress

11.59

29/m/182

2:46

PR by :52

as rx'd 5:03 at Crossfit Loveland...new PR...last one was 18:00 last summer...this stuff works...

M/49/230/6'3"

m/25/6.1/199

rx'd 2:51 (pr)

power squats ...5.15 first time doing grace and she was emotional..my shoulder hurt ...i need a hug..

First ever Grace as rx'd:

5:31

First 13 reps unbroken, then it all fell apart ;)

25/m/175

as rx'ed - 2:05 PR

1st time with Grace

70#
3:55

m/29/5'8/160
Grace, as Rx'd
4:46

135# 10 reps 3:30 then 4 minute rest w/*
115# 20 resp 5:40

45# 30 reps 4:30

M/42/175/6'1.5"
"Grace" as Rx'd
6:05 (PR)
Power cleans, from the floor, setting it down gently after each rep. I can't throw the weight down in my gym.

scaled to 92 lbs. (47 lb. bar) 7 minutes, 33 reps, power cleans and jerks

scaled to 92 lbs. (47 lb. bar) 7 minutes, 33 reps, power cleans and jerks

33/m/215/6'5"

4:46

as rx'd 3:29 (pr by 9 sec)

as Rx'd

5:35

#47 Jordan-
I agree with Matt_in_Oz

Yes, you are right, Coach does have a plan... but our idea of fitness continues to evolve. Look back to the 2007 Games when "heavy" push jerks where drawn from the hopper. Coach determined the weight to be 135 for men at 5 rounds of 7 reps.. and at that time, that was "heavy". Or take a look at last year's Games... 275lb deadlift was "heavy". This year the Nor Cal Qualifiers had 315# Dead lift for 22 reps.

This is pretty cool to observe b/c what you are seeing is evolution in a matter of a couple of years... not a couple of million years.

Don't be a "Spider Monkey" .... 315 is the new 225.

28/m/65"/155lbs.

30 Clean and Jerks-95lbs.

8:30

Must do more weight next time.

as rx'd: 6:06 PR by 1:25

M/174/31

First time doing GRACE.
Scaled to 115.
Powercleans from floor, no bumper plates.

6:30

As Rx'd next time

First WOD in a while. 65#, 4:15. Think I'll be g2g to move up to 95# next time.

Still rehabbing elbow - a pissass excuse of a Grace.
8:00

As rx'd: 7:26

Michael m/30/73#/225

as rx'd

4:52

39/M/150
Full squat cleans 135lb to toughen things up a bit
as rx'd 15:09
row 1000 m
50 burpees
15 95 lb OHS

25/m/5'11"/177
As rx'd
Squat cleans 10:31(PR)

m/37/76/195

as rx'd 9:30

As Rx'd: 3:57

4:52 was my last time.

first 6 reps w/135
rest w/95
20 min

Matt: with 115, 5:11
Ben: with 135, 5:40

Props to Notre Dame weightlifting, if only there was still a team.

btw: 155

8:10 as rx'd. PR by 4:50! still couldn't drop the weight. i can't wait to do this again once my bumper plates get here.

I have been waiting months for this workout. Is't gonna hurt so good. Too bad I am slightly hung over today.

135lb
2:35
,but, I didn't see the jerk part, so I'm a jerk now! I'm gonna do some shoulders to make good on it.

3:27 - 95# (PR by 1:39 - giddy up!!)

3:33 as rx'd

* broken- 10,5,5,3,1,1,1,1,1,1,1

* the only time i've done this faster was in 2007 when I was 20 lbs heavier... so i'm pretty happy with this time.

Did the c&js with 2 24k bells, time was 4:50.

Decided to push myself a little harder for the day so did air squats 100, 75, 50, 25 paired with push ups 15, 30, 45, 60.

total time 24:47

Love this stuff!

46/M/6'/185

TIME AS RX'D: 10:40

FULL SQUAT CLEANS AND SPLIT JERK...GOOD FAST PRACTICE FOR SOMETHING I'M GETTING READY TO DO.

HANDS IN MY POCKETS

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

First time with this girl. my knee was really giving me trouble on the Push Jerks 1RM WOD last cycle so i was a little weary in the begining of this one.

5:43 As Rx'd

M/48/6'/184

8:30 as rx'd

F/115/24

95# Grace

4:32

FIRST WOD/CROSSFIT EVER!

WU: 20 pull ups

6:58 @ 135lb

My arches are feeling it.

F/22/5'6"/135
3:00 flat @ 95#

gym was rammed so i had to mess around doing what i could for about 20 minutes, did some weight chin ups/dips/back extensions

was pretty tired and wanted to work on my form so i opted for 95lb

was still really hard but i enjoyed the workout and was quite happy with my form. took about 11 minutes though :(. gonna bump it up next time for sure :D

Thank you Burgeners for such fine examples of Oly technique and family character. We wish we could've had more time to spend shooting the breeze when you came to the qualifier!

Grace 3:58

F/26/5'11"

First time doing Grace - 95lbs - 7:45 (power cleans)

9:06 Ass to ankles

C: 4:25 PR

B: 4:41 @ 115 PR

I was hoping for sub 4, blah. PR though.

Cluck, Cluck, Cluck

4:06 PR

M/46/6'/175/7500'

115# power clean/push press
9:15

4.58

m/42/163/6'

As rx'd: 12:41 1st Grace !

f/33/138/5'6"

used 35lb bar: 2:42

f/40/136/5'0

65 lbs----5:17

m/62/191/6'
cfwu
WOD
sub 100#

6:59

row 10 mins
Grace 95#--10 mins
ran 1 mile

#72 Lehti

My brother did Murph as RX'd in 35:50 at Crossfit London. I didn't believe him but the coach there is a real stickler for full ROM and legit records and he confirms that time.

ps don't ask me what my time was, slightly more than that

as rx'd with power cleans and press/jerk

2:59- a pr by a minute....stokeddd

m/24/205/6'3''

as rx'd @ 135LBS

5:00 (1st time)

GOOD TIMES AS RX'D

squat cleans rx'd 4:22pr by 1:50

31/195/5'10"

1st time as rx'd 3:46

38/m/5'11/163

123#
4:50 (1:05 better than my PR)

as rx'd 22:37

9:23 as Rx'd

5:04 as rx'ed

went a little too hard right out of the gate...did 8 straight reps and then the last 22 were slow haha

11lbs (2 15kg plates and the bar)

3 rounds of 10x each
~7 minutes

33 yom 220 bwt

10 minutes of mini cindy for a warmup (8 rds)

Grace: 135 lb squat clean and jerk (i.e. push press, thruster, split, and push jerk)
time 4:55
did 3:38 with power cleans last tieme

37/m/195

my very first Grace @135lbs took 6:55

3:03

M/18/175/5'7"

This was difficult - -

135 (2)
95(28)

18min

This was a pain, and our hearts where jumping out of our chest.
135 (2)
95 (28)

Thanks and have a great day !

1:39 as rx'd (pr)

F/38/134.5(yay)/5'4"
Grace with 65 lbs
5:00
PR by :45. Can push a little harder next time.

rxd squat clean

5:58(PR)
Previous pr 7:07

TSW!!

Power cleans from floor, btw.

Me: 42yo/M/5'10"/174lbs/10.5%BF

Warm Up: Some stretching followed by the Bergener WU with nothing than a broomstick, then women's bar than the 45lb bar. Full Squat clean and Jerk 95x10, 115x6, 135x3

WOD: Dumbell Grace 13:19

Used 135lb barbell and 120lbs (60 in each hand) Dumbells.

I alternated one rep of 135lb bar and 120lb dumbells. Did full squat cleans and split jerks on the first 15 reps and then Power cleans and regular jerks for the last 15 reps.

Cool Down: Some handstand stuff and Muscle ups.

The dumbells were tougher to control, no surprise there. Next time I will use 140lb dumbells for 30 reps to see if I can hang with it.

I got to work out with my lady Lysa today, she did Grace in like 7 minutes and some change, great work baby doll! I really love that girl.

Have Fun, Train Hard,

Billy

m/178/92/33

as rx'd 6:20

10 2 3 3 3 3 3 3 1st time

CFWU x 3; std

#115, with full deep squats--hip jt below knee

14:30

#65 As rxd 7:28
I was shocked I was under 10 using #65 lbs. Stil a new up in weights for me, have been using #55 in the past. Feeling Stronger!

first grace

4:57, I'm a little disappointed, I want to do it again.

f/21/5'4"/130

As rx'd women's weight 95#: 7:14....right after giving blood! Probably not the best idea :)

I did RX'ed (95#) for the first time today too, finished in 10:14 so lots of room to improve, but I wasn't even sure I COULD do RXed so I'm happy :)

Burgeners... you make me so proud! u rocked it!

I did rowing Grace the other day with full squat cleans and jerks, 10 reps followed by a 500m row 3rds for time 15:22. Takes your glutes out of the game. So today I did G.I. Jane 100 Burpee/Pull-ups
all were CTB, time 14:17. That was the most taxed I've felt after any workout!!

105lb sand bag
30 clean and jerk
5:26

age 19 bw 170
5:52 as rx'd with full squat cleans
i did a thruster for most of the reps

M 45 5'10"/202

As rx'd, scaled to 115#'s
8:30

Did it on Wednesday
105#
time: 7:21

as rx'd: 4:45 (with injured knuckle, finger,wrist)

BW=145 (this morning, naked)

I believe its a PR.

First Grace with weight as rx'd
11 mins, now that I can do all 30 at 135# speed will come.

M/33/185

As Rx'd Grace 135lbs Power Cleans
2:14 PR

Great wod good job today (Gimpy,Pebble,Daddy Long Legs)

2:58 as rx'd with power cleans. I was disappointed, not having the ability to dump the weight really hurt my time.

Oh it is on now!!! I just found out about Crossfit and this my second work out. I was a long distance runner and am tired of having no strength and muscle..but thats going to change now. Yall better look out cause this motivated guy is going to be posting some crazy times..just wait, LOL.

65lbs 4:27...I know its not much weight and the time is slow, but just give me some time. Yeah this Crossfit thing is worth living for.

Oh and for next time are we trying for harder weight or fastest time...or I guess a blend?

4:38 with 50 lbs. My personal PR!

95 # warm up 10x
115# warm up 5x
as rx'd 135x30
16:00 min

28/M/140

Scaled to 115#

7:25

125 next time

m/34/5'11"/162lbs

Grace Rx with power cleans: 5:08 PR cause I've never done Grace until today. Feel good about it.

Scaled down to 95#

8:11

115 pound Power Clean and Jerk, 30 reps
7:04

Hoping for 135 pound Squat Clean and Jerk next time.

m/32/195#/6'2"

"Grace"

as rx'd

(i think. power clean with push press)

Time: 7:39

m/32/5'11"/205

Scaled to 95#

Did Power Cleans & Push Press

Did 31 reps cause I lost count.... dolt!
5:18 including the extra rep.

M/49/151/1-1-06

125# (heaviest ever), power cleans, split jerk

15:51

Last time 115#, 10:54. Expensive extra 10#, eh? Had to press out about 10 reps so this is probably right weight.

Nice vid Coach B.

5 min. row (1050m)
cfwu x 3
scaled
95#
6:59

M/37/145

@ work, "Grace Race" with G. Claf ~ as rx'd

5:53, last time over 6 minutes @ 115#

m 39/74"/230

first time grace
135# as rx'd
10:30
left wrist kept giving out, I'm sure more pullups will help

7:11 scaled down to 115 lbs
full squat clean every time with push jerk.

M/29/160/5'11"

as rx'd

6:05

First time taking on Grace!

8:04 RX

Aloha,

Jordan

week 2 crossfit
m/35/5'8"/152
no bumpers, raise lower all.
1mile run
cfwu (only 7 pullups per round)
95# 12:08

heading out for another run

"Grace" scaled
CJ: 95lb x 30
8:19
Slow, but feeling rough with sinus issues. Up the weight next time.

Back to the grind for me after the NorCal qualifiers. Things did not go as planned there, but 2010 will be different.

“Grace” 1:55 as RX’d (PR by 20 seconds)

About 2 minutes rest then did the Diablo Crossfit WOD. 100 pull ups, 100 GHD sit ups.

“DCF WOD” 11:01, first set was 20/20, then 10 on each to the end.

As rx'd:
2:51(full squat cleans)

Ape:
3:23(power Cleans)

Ben:
5:46(power Cleans)

F/27/5'0"/108

With 95# and power cleans: 13:10

Assumed 95# was the Rx'd weight for me. As it turns out, ~77% of my body weight is only 85#. Next time gonna shoot for sub 10 min with 95#. Like doing this a bit heavy.

M/29/6'/160

1st time with Grace. subbed 115#. didn't drop weights (no bumpers). could have got lower on squat (but legs still feelin' it).

9:40

As Rx'd with full squat cleans

9:00

First time With Grace, actually first time doing Clean and Jerks, Tried my best to keep form.

135 (11)
95 (24) oops went over

about 17 min, I didnt keep accurate time.

First "Grace" Wod, those Burgs are awesome.

I started to load the bar to 135 but it was too heavy so I dropped it to 110lbs (50 kg).
No bumpers so I had to lower barbell to deck (sort of)6:21. Bloody hell I was whacked. It was really funny though, there was I at my reasonably accomodating globo gym doing my warm up upstairs and thinking to myself "I wonder if any of the people who see me warm up regularly think that that's all I do" then I went down to the free weights "pit" where the meatheads were stood around chatting and occasionally doing the odd arm curl when in comes yours truly, loads up the oly bar from the bench press bench and proceeds to slaughter himself for just over 6 and a half minutes then fall into a snotty heap, recover, stand up, replace the weights (like a good boy) and head for the showers before the next arm curl from said meatheads. Couldn't help but chuckle.

8:52

As rx'd - but Todd and I worked on the same bar for this one so we were slow!

18 minutes.

3-3-3-3-3-3-3-3-3-3

M/150/5'7"

95# 10:20

I was really working technique, these movements are pretty new to me. Crossfit is tough.

95lb Grace with power cleans

5:46

Jodi (F/30/111)

5:30am
500m row
Hip Stretches
Foam Rolling

3 Rounds of:
10 Wallball shots, 14#

3 Rounds of:
7 Thrusters, 45# (these still don't feel right with the hip)

5:00pm
"Grace"
30 C&J, 95 pounds
Time: 6:15

I'm very disappointed in my Grace time. This is my first time doing it with 95 pounds but based on other WODS I should be faster. I just couldn't get any hip drive at all - I was even suffering on the cleans which never happens. oh well! At least I know the next time I do it, I've got a big PR in me. :)

6:50

m/220/6'1"/28

4:28

getting over cold.... looking to loose a min and 30 secs next time.

8:54 w/ 110#

Note to future self: add at least another 10# next time.

CFWU + stretching

30 clean and jerks
first 10 at 65#
last 20 at 85#

5:35

will probably be doing the whole thing at 85 or 95# next time

stretched for about 15 mins after

as rx'd 14:27 broke it down 5,5,5,5,5,5

M/6'1"/48/185

Scaled to 115# had to lower to floor no bumpers 6:50 last time with 95# 8:11

What about the picture his shirt is not falling at all

9:07 at 115 lbs

M/19 yo/6'4''/190

rx'd 5:01
a little salty about this, wanted sub-5

148#/m/19/5'6"

RX'd Grace = 8:43 (PR by over 4 minutes)

About 10 minutes before, I did a CFT. 700#! Added 15# from last time! What a day!

115 pound Power Clean and Jerk, 30 reps
7:04

Will try to use 135 and do Squat Cleans next time.

As Rx'd with 95lbs - 6:30

M/25/155

2.38!!

PR by 32s. This reminds me of the old quote, "It's about 50% half mental." Wish I could remember who said it.

M/34/200

Rx'd
4:05

Still struggling with form on jerk

m/6'/191/28

As Rx: 2:40

PR by 1:17

Felt good today.

wu x 3 x 10: push, pull, dip, sit, be, squat

"Helen" 12:02 RX'd and unbroken (1st time unbroken)
8.0 mph, 1% 55 lb. dumbbell
11:09 is my PR.

17:11 for Greg w/30 lb. KB and jumping pull ups

Did Helen today because I introduced Greg to CrossFit. He hasn't ever done cleans before.

24/m/175

as rx'd

4:40

22 / M / 5'9" / 135lb

95lb x10
65lb x20

20:20

133lb, 5:40
21/5'8/160

AS RX'D: 3:52(PR BY 4:09!!!!!!!!!!!)

SLASHED MY TIME IN HALF IN FOUR MONTHS-CROSSFIT IS THE TRUTH!

W/M/6/225
CROSSFIT WICHITA FALLS(RIP'S BOX).

as rx'd

2:22

felt gooooooood!!!

Finally I did Grace, but with 115#. I had to the first 10, then 4 sets of 5 with full squat cleans. Those felt easier as I went on.

7:46

I can't believe some of the times with the rx'd weight with guys my size or smaller. I am good with BW WODs or the longer hero WODs, but not any short WODs with Oly lifting. I will be visiting a lifting coach soon.

M/32/5'4"/142lbs
First "Grace"
8:07 with power cleans
Better than expected

65lbs hanging clean jerk

61.5lbs one arm grace. trying to rest the right arm for a while.

2:32

Should've gone heavier.

Question for some tech-savvy CrossFiters: When I click the .wmv links for the CF videos, they no longer launch in Windows Media Player and being playback immediately. They used to do that, but I accidentally made another play my deafault, but even after changing the association back to WMP, the .wmv is downloaded in its entirely before I have the option to play it. Any thoughts? Thanks.

6.23 pr

24/m/5'7/155#

Don't have a record of my last Grace. Scaled to 95#.

3:22

Should have gone to 115, in hindsight.

A ugly back rounding 7:32 as Rx'ed
The powerlifters at my gym were kind enough to yell at me and keep me moving.

"Grace" as prescribed. Time=4:39

28/F/105

First time doing full cleans from the ground. Scaled to empty bar.

6:28

Try 65 lb next time.

m/29/60kg/166cm

As rx'd: 5:05

Power cleans.

Grace as rx'd

6:03. Still have issues with this one. Must try to get it out of my head that form doesn't have to be perfect for every rep...

M/19/6'3/196

6:02. First Grace. Ouch.

First "Grace"
Rx'd 4:09
this was awesome
followed by day 14 of the Burpee Challenge

wife did it with 6lbs medball in 1:44

What a bad Friday...parents yelling, called a freak and gay by a student, sent a kid home with a concussion.

Used all of my pent up anger on Grace...and it worked!

3:57 as Rx'd!! (old pr was 5:20 in Jan.)

38M/5'10"/167#

Warm-up: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; CFWU 1x15; BWU.

As Rx: 6:44.

Cool-down: PNF of hamstrings & shldrs.

New PR by 1:01. 135# squat clean and push jerk on all reps.

m/35/6'/165

as rx'ed

12:26

As rx'd: 18:42

Big improvement over last time. 135# is relatively heavy for me. Only missed two jerks, whereas last time I missed 6 or 8. Technique has improved a lot. Power cleans were strong, but faded quickly after 2 consecutive jerks in a row. Started with push jerks ended up doing all split jerks after the first 5 or 6 reps.

Scaled the weight down to 115 lbs...

Time: 5:36

32/m/#230
rx'd 2:26 pr by min.

9:32
first time with squat cleans

F/36/5'2"/108

scaled to 35#

8:19

2:38

95lb.

24m/6'/180

As Rx'd 135lbs 5:07

6:50 Sub 115 lb Power Cleans
(68,54), (19,15)

M/40/6'0"/155

As rx'd (60kg)

6:49

pr by over a minute.

as RX'd
4:24

M/43/6'0"/175
115lbs
13min exactly
not sure how long it took last time but it was using 95lbs so another improvement!

8:40
with 95 lbs

a couple months ago could'nt do cleans with even the bar
today felt progressive.

37kg (81#)

Time: 6'21"

F/33/171cm/62kg

M/15/5'9"/125

Scaled to 65# - 2:45

as rxed 3:42

off pr by around 20 seconds not happy,

Always find it amazing how many ways I find to delay the start of these short hard workouts.

7:08

cfwux2
burgwux2

"grace"
as rx'd
3:57 almost 5m better than last time.

30x85lbs
09:01

95#

5:42

3 min 45 s
1-19 80lbs
20-30 60 lbs

as rx'd:

3:00

Power Grace in 2:29, PR by ~20sec

post: 20 GI Jane's courtesy of Max at the BBB in 1:12

First Grace!

As Rxed and full squat cleans.

21:35...alot of rest in between.

23/m/173lbs/70"
"grace"

05:49

M/45/5'11"/188

Back is tweaked, 105 lbs

4:24

135 lb. no bumpers. power clean.

8:44
who says there's no cardio in crossfit?

M/58/6-2/205
115 X 3
105 X 27
14:05

Also my First Grace..

I started with 95 lbs because I wasn't sure how hard this was going to be and it actually turned out to be to easy. I'm going to do 135 next time for a better workout.

M/25/67"/210

4:20

1/2 power cleans and push press 1:30

Love the dog in the Burgener's video. She doesn't even know anyone's in the room!

M/24/6'4"/260

Grace as rx'd 3:16

Not quite up to full-blown Grace yet.

Subbed 55.5kg/122lb

9:00 exactly (well, 9:00.74 actually!)

Haven't been posting lately, life's been a little busy.

Went to a great Introduction to Crossfit seminar at Crossfit Victoria last weekend. Kudos to all involved - a great day! Looking forward to having more involvement with CF:VIC!

Thinking of you Californians facing wildfires. It wasn't that long ago that it was us. I hope it's fast getting under control.

I taped myself doing this.

http://vids.myspace.com/index.cfm?fuseaction=vids.individual&VideoID=57074187 (WFS)

It was with power cleans and push jerks.
My time: about 9 minutes. I actually counted 32. Lost count!

Weak performance. I didn't have the motivation. I took way too many rest breaks, especially when I moved the camera and checked my time after like 6 reps. Shouldn't of done that. 24 hour fitness is lackadaisical and it started to affect me today. It's always nice to have somebody cheering you on but my cheering crowd isn't there anymore. It makes me miss the CF gym.

First Grace..as rx'd 4:45

M/27/6'1"/195

10:35
as Rx without squat
3min improvement

Squat next time

43/171

Full squat cleans with 115 lbs.

10:03

f/25/5'5/160lbs

65lbs - 14min31sec

8.30

95lbs, reps: 10,5,5,5,5
7:21 (prev. 9:16)

2k row after 8:03

F/25/5'0"/122lbs

6:23 @ 95lbs

First Grace ever. Was hoping for under 5:00 but not today...

M/43/185#/5'9"

As Rx'd 135# - 5:43

M/23/187/5'10

Grace as RX'd

7:32

WHAT A DAY!! Met Nicole, Boz and Todd at a Level 2 retest event!

Also met Pat and Janelle from crossfit MBS! After talking, we decided to head up and check out their gym... it's amazing! Super nice folks, then we did Grace.

3:18 was my time, and it was my first Grace!

Thanks so much to Pat and Janelle! You guys are awesome!

2:30 (pr)as rxd with 135. was pr because i have never done it before.
afterwards did
250m run
25 squat thrusters with 40 pounds
25 situps
25 back extensions
25 knees to elbo
500m row
25 knees to elbo
25 back extensions
25 situps
25 squat thrusters with 40 pounds
250m run
11:57 time

As rx'd
Time: 2:47

135lb all in 16:28

Found my old notes! I did Grace on 9/18/08.

Then, I scaled it to 115 and went a 5:18.

Today was my first Rx'd Grace! (3:18)

bw-204

Grace - as RX'd - 7:26 total

PR is about 6:39 back in late 2007. Inconsistant workouts are hurting my efforts.

CFWUx3x15

scaled to 95#

5:10 PR (prev PR 10:07 Sept 08)

possibly time to scale up on this

36/m/5'11"
Just getting back into it after some time off.
95lbs - 7 mins

5:26 as rx'd

WOW- some outstanding times! Great job to the ladies! Whoa!

21-18-15-12-9-6-3 DL 165#
3-6-9-12-15-18-21 Burpees

= 30:19, 85% effort, was feeling wiped

Erin

5:03 as rx'd

as rxd
4:57

M/30/165

Wod done as rx'd. 2:59
Got a little bit of room to improve.

29yo, 5'11", 174lbs

7:24

This is slower than last time (5:58), which really frustrated me till I realized I did all squat cleans this time and all power cleans before. Guess that makes a pretty significant difference.

5:14(PR) as rx'd

Nice work Paul, you crushed this one

m/48/178

CFWUx1
BurgenerWUx1

Clean and Jerk, 135 lbs, 30 reps
4:45 (PR)

Felt very strong - very good form for all reps. Really pleased with my time. Old PR was 10:14 on 080918. Slashed it by over 50 percent.

Mama and the kids also did the wod today:

Mama
f/50/130
Clean and Jerk, 45 lbs, 30 reps
5:14

Luke
m/13/125
Clean and Jerk, 95 lbs, 30 reps
7:23

Brittany was sick today. We also had one of Luke's friends do a version of the wod:

Luke A.
m/13/125
Clean and Jerk, 65 lbs, 30 reps
7:19

Way to go guys!

39/m/190

look at the old man rock it...PR 4:50
1st 15 reps 1:50
2nd 15 reps 3:00

old pr 4:55

21/m/6'2"/195 lbs

As Rx'd:
5:30

4:51 w/ power cleans

as rx'd
4:35
had to lower weights to floor each time; working with metal plates in an Army gym

50 yrs old, on the wod for almost two months: 18 min (w/ power cleans). I probably could barely do 1 two months ago.

M/47/6' 225

2:39 as RX'ed PR by 23 sec!

8:52

Apolloswabbie, is this what you were looking for?

"90 percent of this game is 50 percent mental, the other half is physical." ~ Yogi Berra

Ok I was disappointed with my time today until I saw that my old PR was 3:30 and my time today was 2:58....I will take a new pr by 32 seconds any day.

13:30
first time ever doing actual clean and jerk so PR!

First time doing "Grace" 8:15

CrossFit Warm Up

"Grace"

6:52 as rx'd

around 25 minutes, still learning clean and jerk

first time with GRACE, 06:15:90 w/ Rx

5:45pr

1st time around with Grace, 2:59

35/M/168/71”

Grace
30 135# Clean and Jerks
Total Time: 11:55

Followed by CFE:
:45 on/off at 11 speed/1.5 incline
1:30 on/off at 11 speed/1.5 incline
3:00 on/off at 10-9 speed/1.5 incline
6:00 on/off at 8-7.5 speed/1.5 incline
3:00 on/off at 8 speed/1.5 incline
1:30 on/off at 9 speed/1.5 incline
:45 on/off at 11 speed/1.5 incline

First time doing Grace; 3 weeks into Crossfit.

Power Clean and Jerk (finally getting some decent form after a lot of practice)

8:21 with 75lbs and metal plates.

M/24/5'9/188

Wendi f/28/5'8"/144

Grace
95 lbs

Power cleans

3:37

Greenville, SC
Crossfit Alliance

I lost most of my figers (both hands) in a work related accident. I tried doing the WOD and lose control on the way down. I then stacked my weights on a dumbell bar and palmed the bar on the ends. I am able to clean and jerk the weight overhead and control it on the way down, but not as much weight as I can get with the long bar. Am I better off trying to lift a heavier weight and dropping it with a long bar or better off staying in full control back down with a short bar?

2:48 w/95 lb cleans

9:25 115#

As Rx'd

7:06

95# Clean and Jerk

10:21

30/m/197

5:55 as rx'd.

all power cleans and push jerks.

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Clean and jerk 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.

As rx’d: 14:30 power cleans
Foam roll after.
Compared to 080918: 19:23 power cleans

7:26

93 lbs (20 kg bar + 2x10-kg bumpers + 2x2.5-lb plates)

Power cleans and push jerks.

First time with Grace. So-so time but happy with most of the cleans and all of the jerks (after the 7x1 everything felt smooth).

m/22/167/6'

scaled to 95lbs because of my pathetic legs

6:42

5:14 as rx'd First time doing "Grace"
Looking forward to seeing what I can
do the next time around.

26M/6'6"/235lbs

155# squat cleans

5:57

You guys made me feel bad about not wanting to scale up or do squat cleans, so i owned up and did it the hard way.

i can't type so well....

"Grace"

3:12

tough big hugs to the FRAT

Always fun going on a date with Grace. First time since Injury... 3:57... Not my PR, but good workout.

5:31

m/40/5'4"/142

As RXed: 7:42 (PR by 2:08)

First time doing this with bumpers, which no doubt contributed most of the improvement since I didn't have to control the weight coming down. Still a lot of room to improve this one.

did the northcal qualifier because it just loooked "that badass"

25:26

of course i was missing that massive hill, but i found simliar

getsome !!

115 lbs 4:29 broke into 3 sets of 10 third set needed to regrip at 8

7:24 w 135 m/45/180

Apolloswabbie #351: WOW! You go Paul! Now, where's Dale's number?

Hey Raze #464: 5:57 scaled UP and SQUAT cleans?! good on ya, Brother. That's a righteous nunmber.

Great day, eh?

33/M/6'00/184

6:20

* At Globo Gym. No dropping barbell. No "loud grunting," no chalk, no bumper plates.

Shouldn't be too hard to be sub 5 on my next effort with Grace under better conditions.

Dan D.

M/27/6'4"/225

3:44 (PR), as Rx'd.

Power clean and push jerks. Love that WOD.

36m/195/6'

as rx'd
5:43

7:21 not my best

As Rx'd (squat cleans):
7:35

Didn't really push the pace today, worked more on technique. Mostly because my neck/shoulder is slightly tweaked and want it to heal. Definitely could have gone faster, but at least i have a baseline for next time

pretty terrible

as rx'ed 9:00

just getting back into crossfit after about 7 months of not being able to because of circumstances beyond my control. great to be back and can't wait to see 'Grace' again so i can get a better time.

M/34/190/6'2"

7:32 (4x6+4+1+1 = 30)

1st time Graces as rx'd
4:05, 40m/182/6'1"
Started zoning 4 weeks ago everything is stronger and better.

2:47.33
as Rxd

still learning form so kept it light

20 @ 65
10 @ 95

8:01

95's felt good and was proper on the form (i thought =) Next time all 95's maybe throw in a couple 135's

Did CFE right after, no time to split them up.

Run
45 on
45 0ff
1:30 on
1:30 off
3:00 on
3:00 off
6:00 on
6:00 off

then went down the ladder back to 45 on

feel good

1st time Grace
115#
11:00

Rx'd next time

Am I the only one that thought the "deadlifts" in the NorCal qualifier video were f**&ing hideous?
Look at the one minute mark, that bar ise being bounced nearly a third of the way up! This is no longer a deadlift. Obviously this does not prove that the athletes are evolving, only that tactics are changing.
I give respect to anyone able to finish that workout, but some standards need to be set if bumper plates are used for "deadlifts"

First time I did grace 4:55 rx'd
m/20/5'7/175
Been on the wod for 2 1/2 months. Love it!

I just had to add, you freaking guys and gals are f'ing machines...

Man, reading the times on here, gives me mad motivation!!!!!

M/34/175/6'
6:43 as rx'd

Started with Clean & Jerk

3:08 @ 95lbs x 30

5 min break then finished with Deadlifts

5:03 @ 185lbs x 30

135# power clean to jerk
30 reps 4:50

F/41/5'4"/143

scaled to 45#, I'm such a weakling with the cleans, actually like the movement, just can't do the weight, might add cleans to my warm up

5:41

#84 pony, GOOD for you! I also have never been a natural at anything sports or fitness related so I am LOVING what CF is doing for me. Hope you are well.

scaled to 95

8:12

m/32/180
155lb squat clean and jerk, 2008 games standard
4:47
Thruster on 29 of em, missed a set up in the 20's

First time.
As RX'd 2:51

5:37 with power straps

5:50

M/23/6'2"/205lb

5:50

M/36/5'11"/200

4:18 @135lb

4:45

Compare to:
080129 - 5:39
080921 - 7:30

M/36/5'11"/200

4:18 @135lb

m/35/6'3"/180

6:21
pr by a few seconds

75lbs

6:18

49/m/145
115#
6:23

CFWU -pu's
4 min arm bike level 6
BWU

as Rx'd with power clean
9:49

M/25/5' 10"/180

135#

8:36

m/35/155

as rx'd
3:21
good job browler, gimpy and daddy long legs
bring your a game

as Rx'd

6:15

115 pounds power clean/split jerks
14:34

Grace As Rx'ed 6:38

As RX'ed

4:14

M/28/6'4"/230

new guy / first Grace / in my garage

Male / 48 yrs / 5'11" / 230 (looking to be 205)

Warm up = 105 jumps on 24" stand (7 sets of 15)

Grace as RX at 135 but did not time... just pushed through at steady pace (roughly 10 min).

I felt good about it. It's a warm night here in Dallas Texas.

cfwu x 1

135lb squat clean and push jerk x 30

8:27

previous:
12:30, 121lbs 9/19/2008

5:45

M/24/160#/5'7"

As Rx'd

Time: 11:42

Did Power Clean and Push Jerk

Lost time due to really focusing on form and going from the floor on each lift. Broken sets. Felt good.

95 lbs
Power clean from ground and split jerk
No dropping weights (on stone pavers)
7:38

scaled to 115 did it in 8:24 first time doing grace

So, I accidentally did 30 cleans for time (3:05)

once I realized this, I did the correct workout:

10:42
a little tired from the mistake I made, I learned my lesson

20/m/158/5'9

As Rx'd 2:36 (PR)

5:15

135:1-3
95: 4-15
65: rest

M/29/160/5'11
4:27
75#

Should've tried more weight, but I'm deducting 10 seconds for the time it took to explain to the Globo-Gym trainer just what it was I was doing. Went like this:

GloboTrainer: Boy, you are working hard!
Nick: Got to!
GloboTrainer: Yeah...
Nick:(back to bar) Grace! Crossfit!

35/6'1"/193/M
as RX'd

3:04 (PR)

25/M/155/5'11"

3:16
95lbs. weight
Split as follows: 14/1m05s - 7/58s - 5/45s - 4/28

I Use 21-15-9.com for logging:
http://21-15-9.com/users/10/calendar/5/8/2009#workout_478

did painstorm XXXVI:
10-8-6-4-2 Front Squats
10-8-6-4-2 Push Press
10-8-6-4-2 Thrusters
10-20-30-40-50 Pull-ups
5-10-15-20-25 Burpees
115# as rx'd = 23:51

First time doing Grace. Boy was she rough on me!
As Rx'ed 3:20

It was my first WOD that I actually felt like a little version of a fire breather. Ok so I am a smoke blower but still felt good to have a WOD less then 4 minutes!

30/m/195/5'11

as rx'd

time = 4:24 (PR by 19 sec)

As rxd: 8:15.

Rx 7:02

m/24/68"/175

as rx'd 3:57

105 lbs. in 6 min.

11:54
cleans are not that good. Did about 10 of them and then switched to power-cleans... Jerks not a problem this time. I just need to practice the clean more.

remember, I'm a newbie:

1st 15: 95 lbs.
2nd 15: 135 lbs.

but; it took me almost 20 mins:)

oh well. I'll get there.

M/58/274

40 min stationary bike
30 x 65lbs...5 then rest, 5 then rest, 10 then rest, then last 10. Still can't do jerk, more like push press..

6:59 as RX'D - power cleans

Was quite a bit harder than I anticipated. Was hoping for 5:00 (never done this WOD) and was on pace, but after the halfway point this got really hard and I was only doing 2 reps at a time. I loved the WOD though.

as rx'd
lots of rest due to shoulder soreness

9:58

7:30 as rx'd

my first grace, pretty weak sauce. followed the vids and did power cleans, though it felt like cheating, to be honest.

M/34/170

135lb CJ x 30 reps

Didn't time it.

13:06 with a long break at 6:30ish

9:23

95# 3:40

As RX'd 9:47

73# 8:15

Grace: 6:42 min
PR by 15 sec.
Have fun, Johan

M/32/148lbs/5'5"

Did power cleans.
7:31 (pr)

9.19

WOD Grace
as rx'd, 60k ,full squat cleans and push jerks,
as opposed to power cleans and split jerks ,last time.
10.30.
power output hopefully increasing,prefer squat cleans to power cleans,more work,more pain!
as i'm already a source of amusement for some at the gym,had an audience last night,everyone stopped to watch this nutjob doin his crazy workout ! at first had a few right next to me,but they quickly moved out the way !
at least there wasnae anyone laughing there head off as i turned the hips over on the p/j's !

5:21

3:06

23/m/162/5'6"

Scaled to 65lbs. Full squat clean and push jerks.

Warmed up with the bar, and then went for it.

7:10

sub 50kg, pwr cln + push jerk = 5min24sec
(previously 45kg 4min10)

as rx'd, 14:38
m/40/192

80#

9:25

Really wished I would have pushed harder

135# 5x6 11:30

4:09 pr

did this on Monday

"Grace"
30 x clean & jerk (power clean, push jerk) @ 113#

time = 4:24 (pr for this weight)

M/39/200/5'10"

Hurt my left knee, so had to modify movement.

135 power clean (very little clean movement on the way up) and press (no split jerk) otherwise as rx'd=5:37

Much harder than the clean and jerk this time, but just glad I was able to do it.

m/30/225
14:13

screwed up, did 30 cleans 135#, instead of clean and jerks.

3:25

m/28/6/215

cfwu X 2
did as shown on the video
2:20

then 100 burpees

first grace. scaled to 115 and did power clean and jerks. 3:23

m/44/5'7"/170

Grace - power clean & push jerk 135#

7:41

EJ
M/36/168
4:15 WITH NEGATIVES
EJ

SUB 95#caj

7:30
previous 11:11

M/39/150

Male, 22, 155lb/70kg, 69"

30 repetitions, 135lb Clean/Jerk, 12:00 with negatives. Ouch

want proof crossfit works?

last time this wod was up was in septmber 08 and i did it in time of 7 min 56 seconds.

today i crushed it in 4 min 21 seconds.

That is amazing to me, how well crossfit works.

M/38/225/6'3"
2:22 as Rx'd

135 lbs - 12mins

M/41/6'2"/225
95#
6:34
worked forearms.

As Rx'd

4:28

Thank you MBS Crossfit.

m/26/177/5'10''

As Rx'd. 5:09.

First time at 95#

9:28

Definitely not one of my strongest moments.

34yom / 219lbs

10:25

Tried 60lbs and quickly realized I needed to work on form before I push weight and speed. Reduced weight to 40lbs and started to get form corrected by rep 10-12.

m/46/180
rx'd 4:07

m/27/190/72

130lbs
5:45

m/27/160
as rx'd 135 lb x30 clean and jerks
6:16

F/23/174

65# 9:55

As rxd 10:37..this was a fun one

m/170/28

3:38 Rx'd super duper PR!

well never did it before, so pretty stoked

12:50, sc at first, than pc, sj.

as rx'ed squat clean 3:45

m35/170/5'8"

as rx'd 4:30 (pr)

10min running + 1xGAWU

power cleans, 60kg
time: 9'36

last time was 50kg in 10'50.

I cheated...

85lbs...

3 minutes and 37 seconds...

then nearly died...

27/M/73"

30 CJs @ 115lb.

5:01

41/F/130

8:38 — #85

:16 better than last

6:35 as rx'd

5:31 with some questionable reps

M/19/5'11"/160

First time doing Grace as rx'd

13:40

95# squat cleans x30 - 7:58

First time doing Grace with close to proper form and I scaled entirely too low I think. I'll know for next time.

#95

3:21

2:49
better than last time's 3:06
need to get to sub 2:30

6:42
70 lbs

5:56

USED 95LBS, 7:08

This was my first time at the full weight and I thought I could have pushed a little harder. Next time with full squat cleans, too.
As Rx'd (w/ power cleans)
4:59

Glad to have joined the sub-5 club.

7:34 Rx'd No Bumpers

23/m/185
Full squat cleans
11:22

m/40/67"/185

Grace

135# x 30

00:07:04

m/40/67"/185

Grace

135# x 30 power cleans and jerk

00:07:04

as rx'd
12:47

9:13 vs
12:06...5 squat cleans...rest were power cleans 9/21/07
15:43 8/13/07
17:15 w/ 135lbs 6/24/06
17:45 w/ 95x10, 115x10, 135x10 11/19/05
11:00 w/ 105lbs 10/31/04.

10 min ellip w/u 20/20

I did this one again on Saturday in light of the fact that I screwed up Friday.

as Rx'd with 135#:

4:45

As rx´d
135lbs
6:40

CFWU3
BWU at 45,65
HPC for WU 2 sets of 95x3
135x10 DL for WU
"Grace"
As Rx'd
6:39 PR
Power Cleans and bumper plates.

Nice PR Paul!
Raze nice scale up

Watching Natalie do such smooth clean and jerks was indeed an inspiration. Awesome work. And Casey too. All those Burgener's are fantastic on video - must try to get to an Oly cert soon.

6:20

I did half rx'ed and swapped out the weight to 115 on the second half.
7:24
Next time I'll judt go for intensity, shoot for a sub 5:00 at a lesser weight. Or, maybe by next time I'll be stronger and get a sub 5 rx'ed.

m/27/5'10"/87kg

1st CF WOD ever!

61kg x 30

3min 52s

m/20/163/5'9"

all squat cleans

9:56

weight 115 lb
time 6:10

95lb

13:47

12:45 (115#)

Rx'd:
3:37

27 yom 6'2" 160#

As rx'd:

8:36 pr

M/24/153 GregAwu

As rx'd (full cleans) - 13:02 PR?

rx'ed 12:10

f/36/5'7/153

6:14 (first time using 95#)

23/m/180
As rx'd 5:31 (pr)

m/28/210/6'4

First time with 'Grace"
95# x 30
4:02

1st week back from shoulder issues, 1 month off upper body stuff

3:59 AS RX'D
NEW PR

(65#)30kg 10.27

95lbs
9:02

As Rx'd women wt 95#

6:25

Sored legs. At the end failed the last clean twice which cost me about 45 second. Drop the weight on every reps. Next time sub'd 6min.

Grace

Think I get the prize for taking the longest time in the comments.

18min 45sec

Was persuaded to do full Squat Cleans @ 40kg (womans weight). Instead of chasing my time and doing Power Cleans. Last time did this in 6min 32sec doing Power Cleans @ 30kg. Got to be better putting in more effort (need to stop taking the easier option).

Was dumping the bar and managed to hit my friend as he was doing bench press. The bar bounced and hit him on the leg (not laughing now, sorry Pedro). The only good thing to come of that was the rest of the blokes in the gym gave me a wide berth after that. Hope it did not effect your 4 x 800m?

Loads of distractions!

Still Good Fun

F/27/109

55#

6:48

160# Male

8:56
as RX'd

8:59 previous time.

18:06

M/23/162/5'9"

4:34
as Rx'd

(Pwr Clean)

4:59

Felt pretty strong

First time with "Grace"

4:24 as rxd

m/218/30

3:24

First 15 non-stop, then in groups of 5.

WOD
Fight Gone Bad
box jumps
push press (45/65lb)
kb swing (25/35)
thrusters (25/45)
line jumps
lowest score
228

as rx'd

3:03

as rx'd:

power clean and push press

8:51

An ugly time compared to many on here, but it felt good!

as rx'd: 19 min.

as rx'd
7:40

Grace scaled to 89# w/ power cleans and jerks and dumped each rep.
3:15

as rxd

previous PR on 9/2007 was 8:26

today 6:25!!

m/27/172

as rx'd

3:45 (pr)

95# full cleans
17.26
Working form over speed. Hate having to lower vs drop wt in the globo gym.

as Rx'd 5:28. Felt good. First time with Grace.

"Grace"

135 pound Clean and Jerk, 30 reps

20:24
------------------------------------------
Compare to 080918

27:18

6:24

M/ 35/ 132 lbs/ 5'-6"
First time doing Grace
Used 115 lbs - 11:20
Worked on 135 lbs reps after.. next time I'll do 125 and if that goes well, 135 after that. I've been working more on technique lately wtih my O lifts and didn't want to screw up the form too much so I kept it a little bit lighter than I probably could have gone with... too much rest between sets. Great workout.

work out (:

"FiGHT gONEE BAD"
*box jumps
**push press(45 pounds)
***kb swingss(25 pounds)
****thrusters(25 pounds)
*****line jumps:)
my lowest score was 196 (:

30kg

4.10

well, realized AFTER the workout that i did it with 115lbs, good form work though:

3:55

22.m.135.65"

as rx'd
10:18(PR)

Last Time/PR:
11:37

as RX'd

6:42. Feel I can beat that next time.

5:14 (subbed 115lb)

First CrossFit workout EVER!!! Nothing close to impressive. A little different then the ol' "bodybuilding" workout. As RX'd 13:59

m/25/6'4"/240

25/195/5'10

i can't drop the weights in my gymn, still
6:30 as rx'd

m/ 26/ 200/ 74"

No sleep, I hit the gym on the way home from Atlantic City...

As rx'd: 3:29

I really surprised myself with this one!

14:14 as rx'd

115# 10 mins.

Next time do at least a few rounds at 135#

95# bar

9:15

First time for Grace (or for clean & jerk for that matter)

135#, 28 reps (injury)
15:56

2k Row (8:05)
CFWU (64lb assist)

65lb bar; 4:50.

Should have gone heavier, but scared off by 95lbs.

199

m/44/175

CFWU x 3

as rx'd

9:24

M/23/66"/180

6:52 with 95 lbs.

As Rx'd

M/25/6'1"/192#

Time= 7:33

Some guy at the gym told me to stop dropping the weight. I told him thanks for the advise, but not in those words.

M/30/6'/218

3:52 as Rx'd

95 lb Grace, with a sorry excuse for a clean

5:19

M/34/6'/200#

Didn't double check the WOD so I did it wrong, oops.

Did 30 95# cleans in 5 min
Then did 15 135# cleans in 6 min

Ended with 30 GHR.

As rx'd with 135lb, full squat cleans and split jerks
16:15

First time on this one. Considered using less weight for a better time, but figured it wold be better for future benchmarks to do it absolutely as rx'd.

Jennie: 27 F 165# 5'9"
"Grace"
95# Full-Squat Clean & Jerk, 30 reps
Time= 8:16

As Rx'd

9:08

as rx'd 4:38

As rx'd:

Didn't time but suspect approx 15 min

4:47 @ 115lb
M/47/5'7"/170
started with 135lb but legs gave out after the first 7. Looking back in my log I could not find a previous Grace so this is my PR by default

m/21/6'2''/180lbs

As Rx'd

4:45 (PR)

First time Grace
Scaled to 95lbs
9:17
Fun workout. Really tried to maintain form. Had to lower the weight, no bumpers...

I noticed some people posted that they did full squat cleans with this WOD. Isn't it supposed to be power cleans and jerks.

Thanks

9:49

95lbs

m/34/218/6"0

As Rx'ed in 5:05 (NEW PR)

previous best was 7:07.

First 12 were unbroken, then broken into 4-6.

Felt good. Glad to shave 2 minutes off my time...

as rx'd 95#
8:47

28/m/189

4:40 as rx'd

F/45/5'2"/130

scaled to 55# (no dropping of weight)
5:52

scaled to 115

3:19

135 felt too heavy. still weak on cleans.

5/8/09

CFWU X3

WOD:
Fight Gone Bad

Box Jumos
Push Press 65lbs
KB Swings 35lbs
Thrusters 45lbs
Line Jumps

216 Reps

JD Roper
Pickens High School
BlueFlame CrossFit

7:50 with 135
Done as a two handed anyhow.

4:05, new pr, done Casey Burgener style, PC's and dropped weight on every rep. Much faster.

F/10y/60"/131# CONNIE
25# in 7:15

M/40y/68"/156# GEORGE
105# in 8:30

130# is my 1RM so I went with 105# but perhaps I'll go heavier next time.

m/28/6'1"/208
4:05 as rx'd

30 115lb. Squat Clean + Split Jerk (alternating feet)
9:28

First 15 - 4:32
Last 15 - 4:56

as rx'd
9:30

...still have alot of work to do and looking forward to it!

15:15 with 105. Did full squat cleans into a narrow split jerk. Definitely "gassed" soon into it. Never hit muscle failure, just kept running out of juice. Whelp, lets do better next time and as rx'd.

4:12

As rx'd

6:33

5:04 as rx.

just gettting back into crossfit. the last time i did this it crushed me. was much much easier than i thought it was going to be. of course its a smaller % of my BW than most.

32/m/6'2"/205

As Rx'd w/ full squat cleans.

6:44

Phil 4:13

29/m/64kg

Grace 95lb 10mins.

My first Grace,i focused on good technique for each rep.

7:55

3:17

5:17---this one feels like upright burpees.

First Grace. As rx'd

4:52

M/31/5'9"/155

First time with rx'd weight. Power clean push-press. Not allowed to drop bar.

11:45

m/39/158
4:42 as rx'd

last jan 2008
95 lb: 15 min
today
as Rxd 135 1st time!
1726
can push more

As rx'd: 20:23 (first time completing)
- Left shoulder a little sore/started in warm-up

rx'ed with power cleans

6:38

CFWUx2
Burgener warmup
9:22
In the garage with 135 (125 + 2 1/2 kg collars).
Power cleans (since that's what everyone uses in the videos)

7:23

1st grace

Scaled to 115# 13:30 Much better form than last time (No power cleans).

as Rx'd 4:55 PR

115 pounds, full squat cleans. 11:36.

First Grace, she's a tough one.

11:04
1st 10 with 95lbs. / last 20 with 65lbs
try 95 for all 30 next time

5:17 as Rx'd, 2nd time doing Grace. First was 7:20

13:12 as RXd

After 2 "make-up" WODs this was tough. My first Grace...
Mod to 95#
10reps/10sec/7reps/10sec/7reps/10sec/6reps/gassed
3:18 (152avg/167max)

The jerk was more a push jerk, then turned into a push press. Tried a split jerk on the last rep and almost bit it. Next time I'll try 135. I'm sure it will take ALOT longer and we'll see how the overhead movement goes.

(done 5/11)
25:52...162/183
Sub 115#. All full squat cleans & std push jerks. Would be interesting to see what I could do w power cleans (and presses) and bumper plates (so I could just drop the bar instead of setting it down).

Grace w/ 135#

3:50 (18 sec faster than last time)

-more effecient w/the rest periods just have to move the bar faster.

as rx'd

4:59 (pr)

6:56 last time...

@thesweatbox

6:14 (new PR)

1st time...7:51

M/27/5'11"/158

5:19 with 105#

145lbs/32yoa

As Rx'd, with power cleans and split jerks.

9:20

Did this one two-hands anyhow overhead.

1/3 cfwu
4:45

I'm sure that's a pr, but I was hoping for better. Think I'm capable of sub 4, but didn't have it today. sluggish (done on 5/12).

7 mins flat @ 115.

m/23/6'/170lbs

115 lbs instead of 135

30 x Clean and Jerk

8:45 min

m/28/5'10/200lbs

115 lbs for 30 x clean and jerk

11:03

had trouble getting the tech down but progress better about half way.

used 50kg. Full ROM on all reps.
t = 6:55

As Rx'd
8:30

f/25/5'9/136

65# in 4:12
(last time in Dec - 5:35)

125# Clean & Jerk
30 reps = 15 minutes

10:30 as rx'd

2:31 as rx'd

41/M/147
Grace as rx'd

7:15

135 pound Clean and Jerk, 30 reps

20:54
------------------------------------------
Compare to 080918

27:18

Scaled to 115 lbs and did power cleans.
First timed Grace....10:25

I just did this one today. Brutal, but the knee feels good.

As rx'ed 12:48, about 4 min off my PR.

As rx'd. 11:37. I know I can do better than this.

as rx'd 7:53

26/6"/173

as Rx'd with 135 in 10:15, not allowed to drop weight.

Pwr clean
139lb sta 7 outside
3:55

47/M/184
As Rx'd
13:13 PR with a conversation

cfwux1

9:40 (power cleans and push jerks)

scaled 115 lbs 30 reps- 5:26

m/36/6'4"/94kg

Scaled to 110lb

4:27

(Barely ate today, but 4 seconds better than previously)

First day back after a flu and am still on antibiotics

scaled down to 50kg. Did hang power cleans as we couldn't drop the weight.

4.15

15 # dumbbells 30 reps

28/m/155

#95 cleans

7:43

5:35 Rx'd (Power Cleans)

CFWU and WOD as rx'd

I did full squat clean and jerks with 60kg (132) and paid attention to form.

Yesterday was cool. I am building a retaining wall out of small boulders. Some of these were not so small. I really like deadlifts :)

13:04

115; full clean
15 minutes

scaled to 95 lb
time = 7:34

WU
090515 - 15:18
done with a full squat. previous attempts not done with a squat.
080925 - 13:00
080207 - 17:13
M/48/188#/72"

11:36 as rx'd

I'm really disappionted in my time. Probably should have scaled to 95.

as rx'd: 3:00 (3:17 prev)

Erin: 65# - 4:10

48/m/190

As Rx'd. 5:32

M/32/173/5'10"

4:26 at 95 pounds.

After about 12 reps, they suddenly got much heavier, started to break them down into twos, and then one. Hard stuff. Will probably try to get it under 4 minutes before upping the weight.

as RX'd at 135lbs

8:36

CFWUx3
12:40 @ 125lbs
(11:29 @ 115lbs last time)

3:53
scaled to 95lbs should have gone heavier....

m/35/5'9/173

CFWU - 3. Reg except 12 pushups instead of HSPU 3rd. Superman. Burgener.
11:23-Squat cleans.
Didn't exactly set the world on fire. Need to string together more reps before a break.
Make sure weight back on delts as far as possible makes it easier to stay on heels.
9/18: 11:30

returning after 2 months off. 50k bar 3:48mins

First "Grace"
Scaled to 115lb cuz not familiar with the movement
14:39

One of my favorite WODs!
95# = 6:13

Warmed up with
1RM (Squat) Clean & Jerk = 125#

I Love CrossFit !

Thanks HQ staff for all that you do!

as rx'd:

7.55

As rx'd 6:49 (power cleans and jerk)

I do not have access to bumper plates, so every rep had to be lowered back to the floor. First time with this WOD.

18:30

used 117 lbs

m/27/161

Full squat cleans 14:35

THats a PR by a mile! (Last PR was 21:15)

as rx'd
full squat clean and press
135

95# full squat clean and split jerk

8:39

Could have been a little faster or heavier. Need to focus on trying harder and more intense.

m/30/210/6'1

did 20 reps in 5.58. low back is hurting

rxd 7:50

As Rx'ed. Was shooting for 6 minutes, came in at 9:30. Ouch.

6'2, 205 male
4:19 1st WOD in 8 months was doing strictly strength training over the winter.

WOD
fight gone bad
box jumps
push press
kb swing
thrusters
line jumps
lowest score
225

rx'd: 7:25

pr by 30 sec.

7:00

- hanging power clean and jerk, couldn't drop weight/ had to control it up and down.

mobility warmup

used 115 lbs

did 5 front squats to ease into it

30 reps in 8:40

could have done 135 but that would have taken a quite bit longer

4:23

did power cleans not squat cleans.
did it in 4:44 last time

AS RX'D 7:44.

28/m/190

as rx'd: 5:00
42 seconds slower that last time. Done on day 3 of my cycle versus day 1 following a rest day.

m/46/192/5'9"
Scalled 95#
5:20

34 yom 205 lbs.

As rx'd 6:02

Power cleans. Last time I did this I did squat cleans and it took me 19 plus minutes!

As rx'd @ Hitters: 5:43

Ryan - 5:01 (sub'd 95#)

Gunnar - 3:31

12:35

135 x 30

13:40

m/25/140

30 Power Cleans & Split Jerks: 5.45

C-
95#
2:34

18:25

90# full squat cleans

30/m/165/5'6"
POWER CLEANS, NOT CLEAN AND JERK
5:15

Completed but not timed, 115lb

PR- 3:31

Stocker- 65lbs.- 5:10

45/m/164

6:27

3 sec off PR, hooray finally, haven't been within a minute for the past year

4:39. Not bad for being sick.

4:39.
Not bad for being sick.

at rx 6:10

Did Grace again on 2/7/10, 5:41, way off pr

30 135lb clean & push jerk

03:03 03/24/2010 (power clean)
08:27 05/08/2010 (squat clean)
12:30 09/19/2008 (power clean, 121lbs)

as rx'd
5:15

cool down
HSPU attempt
handstand attempt

As rx'd, 2:39 (PR).

RIP Grace M. 9/13/05

I am confused on "Grace". It is labeled as a clean and jerk but I see most people doing it as a ground to overhead which by Grace defined is not Grace. The idea of clean and jerk I thought was to to make sure you get a complete lift and lockout overhead that would count as a "good lift" much like the olympic lifters are required to do. Most videos I have seen are people moving as fast as possible to get ground to overhead with no form or lockout with most of the reps probably not counting. Speed or proper form? "Grace" - ground to overhead or "Grace" - clean and jerk?

As rx'd, 2:25 (PR).

PR by 14 seconds. First 15 unbroken, then 5, then 10 singles, which were a real struggle. I feel good with how I pushed the intensity, but my form was not super tight - this wore me down and made my last several reps slower than they needed to be. Halfway split was 53 seconds.

195/200

95#
8:25

5:55

2nd WOD on 01.06.11

3:13

89 lbs.