CrossFit | 191228
Saturday

191228

Workout of the Day

57

30 clean and jerks for time

♀ 125 lb. ♂ 185 lb.

Post time to comments. | Compare to 120916.

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ProPublica

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Read the article Federally Funded Health Researchers Disclose at Least $188 Million in Conflicts of Interest. Can You Trust Their Findings?

Comments on 191228

57 Comments

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Kury Akin
April 14th, 2020 at 1:38 pm
Commented on: 191228

7:49 @65kg. Worked up to 80kg 1 rep max in warm up. Thanks Bryan Rosen for suggestions.

Previously 6:35 scaled to 50k (60%) working back after shoulder inj. and 80k is my 1 rep max. February 24th, 2013.

However, I have done Grace in under 5 mins @60kg but not since 2013.

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Clint Michael
February 18th, 2020 at 1:09 pm
Commented on: 191228

12:33

Rx’d

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Nate Gordon
January 26th, 2020 at 7:46 pm
Commented on: 191228

13:54

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Jeff Chalfant
January 18th, 2020 at 9:26 pm
Commented on: 191228

10:22 rx’d. Pr by about 4:25


Started with the intent of one every 30 sec but after the first one I basically went every :20 or rested about :20 between. Power clean and push jerk singles with no reset the whole way.

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Nathaniel Robichaud
January 15th, 2020 at 8:59 pm
Commented on: 191228

10:18 Rx

Mostly doubles

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Cy Azizi
January 10th, 2020 at 4:32 pm
Commented on: 191228

12:03 135#

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Coastie Nick
January 8th, 2020 at 8:35 pm
Commented on: 191228

Scaled to 160#


13:53

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Andrea Ferendeles
January 3rd, 2020 at 2:09 pm
Commented on: 191228

3.58 Rx

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Giuseppe Petrillo
January 3rd, 2020 at 11:50 am
Commented on: 191228

14:12 rx’d

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Byron Hills
January 1st, 2020 at 11:55 pm
Commented on: 191228

6 sets of 5 - didn’t time

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Byron Hills
January 1st, 2020 at 11:54 pm
Commented on: 191228

130#

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Rishi Prabhakar
January 1st, 2020 at 3:33 am
Commented on: 191228

5:58 Rx. So much fun! I look forward to retesting that one again in the future.

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Robert Cassels
December 31st, 2019 at 9:37 pm
Commented on: 191228

This should be called "Amazing Grace"

8:20 Rx

M/44/215/6'2"

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Joseph Alaimo
December 31st, 2019 at 5:32 pm
Commented on: 191228

4:57 rx

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Alex Pham
December 31st, 2019 at 3:09 pm
Commented on: 191228

18:36

105 lb

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Federico Gonzalez
December 30th, 2019 at 3:11 am
Commented on: 191228

3.41 as RX

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Ben Hosking
December 30th, 2019 at 12:04 am
Commented on: 191228

4:15 not rx


33/m/5’11”/105

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Russell Albrycht
December 29th, 2019 at 5:25 pm
Commented on: 191228

5:27, 75#

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Scott MacArthur
December 29th, 2019 at 4:48 pm
Commented on: 191228

8:52, used 135, felt very heavy today. First round 6 reps then 3’s and 4’s.

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Jade Teasdale
December 29th, 2019 at 2:36 pm
Commented on: 191228

3:28 w/ a 75# barbell! 125# would’ve taken quite a while! Warm-up was rushed, my bro & I spent 10 min. in a freezing lake practicing the Wim Hoff method!

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Hank McKibban
December 29th, 2019 at 12:45 pm
Commented on: 191228

8:19 (165#)

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Ryan Cook
December 29th, 2019 at 5:54 am
Commented on: 191228

Bryan's warm up, then Zach Telander's Warm-up progression.

Then did a series of these working up with weight:

PVC, 25#KBell, 65, 95, 145

Did 135 in 10 minutes

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Michael Arko
December 29th, 2019 at 4:37 am
Commented on: 191228

125lbs

15:41


1 at a time, slow & steady. Golfers elbow was killing me.

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Jeffrey White
December 29th, 2019 at 2:39 am
Commented on: 191228

M/34/175lbs


Scaled (#155)

5:00

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Mike Long
December 29th, 2019 at 1:39 am
Commented on: 191228

17:08 with 205#

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Jacob Cram
December 29th, 2019 at 12:19 am
Commented on: 191228

8:45 scaled to 135lb

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Stacey Thompkins
December 28th, 2019 at 10:27 pm
Commented on: 191228

Upon checking compare to came across Sunday musings from Bingo anyone seen or heard from him hope all is well miss his knowledge and insight!

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Stacey Thompkins
December 28th, 2019 at 10:26 pm
Commented on: 191228

M/45/6'2"/185#


Scales to 135# the rest as rx'd

4:54

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Michael Bishop
December 28th, 2019 at 9:28 pm
Commented on: 191228

8 years ago I did 15 at 175 lb in less than 6 minutes


today I tried to redo that but I didn't want to time it because my shoulders are still a little suspect from a hockey injury


I did 15 at 175 lb in singles threes and fours untimed

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Christian Simpson
December 28th, 2019 at 9:20 pm
Commented on: 191228

Catching up today on workouts due to being sick...3rd WOD of the day. Scaled to Grace. 1st ever Grace...11:47

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Tripp Starling
December 28th, 2019 at 8:56 pm
Commented on: 191228

Scaled to 125# - 4:43

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Mike Andridge
December 28th, 2019 at 8:31 pm
Commented on: 191228

Scaled to 135#

6:02

first time rx Grace

compare to 6/14/15

115# at 4:44

m/49/175

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Charlie Pokorny
December 28th, 2019 at 8:05 pm
Commented on: 191228

7:29 Rx

m/51/5'11"/200#

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Kevin Marshall
December 28th, 2019 at 6:09 pm
Commented on: 191228

Rx 5:39 not a big floor but I did it!

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Jim Rix
December 28th, 2019 at 5:56 pm
Commented on: 191228

With 40# DBs in a SanFran hotel. Untimed, since I forgot my watch.

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Nicole Deaver
December 28th, 2019 at 5:11 pm
Commented on: 191228

7:07 85# (about 77% 1 RM)


I think I'll call this my new Grace PR. My last Grace time was 4:28 but only @ 75#. I'll be able to do it Rx soon hopefully.

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Jim Rix
December 28th, 2019 at 5:58 pm

Yes, Rix is coming for you. It’s been neat to watch your progress over the past months. Did Santa bring you a few new bumper plates?

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Nicole Deaver
December 29th, 2019 at 3:57 pm

Thanks Jim! No bumper plates yet, but did get a Fitbit so now I can at least see that yes my heart may jump out of my chest on some of these workouts. 😂

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Shaun Stapleton
December 28th, 2019 at 4:43 pm
Commented on: 191228

35/195/5’9/M


Rx 6:11

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Shane Azizi
December 28th, 2019 at 4:16 pm
Commented on: 191228

3:40 95lb

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Greg Fairbanks
December 28th, 2019 at 4:10 pm
Commented on: 191228

125#

30 reps

7:56

Always surprised how much Grace (and her extra rotten ilk, in this case) knocks the wind out of your lungs!

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Claire Fiddian-Green
December 28th, 2019 at 3:51 pm
Commented on: 191228

12:10 scaled to 110 lb.

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Matthew Letarte
December 28th, 2019 at 3:36 pm
Commented on: 191228

Baby Grace (95#)

2:53

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Steve Day
December 28th, 2019 at 3:06 pm
Commented on: 191228

Did Grace Rx (135 lbs) - which is heavy for me


7:58

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John Doody
December 28th, 2019 at 3:05 pm
Commented on: 191228

11:48Rx’d

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Bethany Cairns
December 28th, 2019 at 2:44 pm
Commented on: 191228

7:59 rx

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Kyle Buchanan
December 28th, 2019 at 2:43 pm
Commented on: 191228

5:00 rx

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Eric O'Connor
December 28th, 2019 at 2:13 pm
Commented on: 191228

Although this workout is heavier than regular Grace I actually expect it to be a little less painful because the loading will force athletes to slow down. A smooth and consistent pace will be the challenge for today. Here are some scaling thoughts:

Clean and Jerks: I consider the load to be moderate but challenging for the number of reps to be completed. As mentioned above, this is the same volume as Grace, but with a heavier load, so I will not look for athletes to be completing a lot of unbroken sets. I will have athletes utilize a load that is challenging but allows for consistent singles to be performed and allows for completion in under 8:00 or so. I will likely not need to reduce the volume of this movement for my athletes. This movement is technically demanding but is essentially all about getting the bar from the floor to an overhead position. I will attempt to preserve this function relative to the capacity of my athletes. Here’s an example of a what one rep might look like for an athlete that lacks mechanics: deadlift + hang power clean + push press. Have fun with this one!

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Antonio Larco
December 28th, 2019 at 1:39 pm
Commented on: 191228

7'45" Rx

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Jeffrey Howard
December 28th, 2019 at 12:36 pm
Commented on: 191228

4:27 - Sc, at 135lb

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Hendrik Bünzen
December 28th, 2019 at 10:54 am
Commented on: 191228

13:29 rx’d

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Warren Diffey
December 28th, 2019 at 10:52 am
Commented on: 191228

7:12 @ 115...just getting back into CF and my form was atrocious.

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joseph griffin
December 28th, 2019 at 10:32 am
Commented on: 191228

34/m/185lb

8:33 @ 115lb

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QiHui Xing
December 28th, 2019 at 5:58 am
Commented on: 191228
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Chris Sinagoga
December 28th, 2019 at 4:14 am
Commented on: 191228

Champions Club Scaling Notes


RANT

Brian Hassler (used to post on the main site as "brian t") always emphasized to me when I was in high school the importance of following your own programming. One thing I have been trying to do is extend that with the athletes I coach. So for yesterday's Back squat max effort instead of doing SLIPS in between sets I hit some baseballs off a tee for the first time since 'Nam. Felt really weird but really cool to see how much I retained from watching Ken Griffey Jr. as a kid. Then for the warmup at two of our sessions I hit the volleyball around with a few of our kids. Aside from being good warmups, keeping up on those skills help me keep perspective on why I'm developing GPP in the first place. If only there was a program out there that would put "Regularly learn and play new sports" as part of their manifesto.


PURPOSE

Do an upgraded version of Grace


NEW TO CROSSFIT VERSION

double the reps, cut there weight waaaaaayyyy down


GROUP VERSION

not sure on this one yet. On these short ones like Karen and Grace, it helps to feel out the group and see if they need a short race kind of day or more technique


TRAINING SCALE

scale to a weight that isn't too far out of the ballpark of your grace time. or go as rx'd and treat it like a max effort day with scheduled rests in between


PRACTICE SCALE

check the New to CrossFit version


INJURY VERSION

pick one thing from the clean and one thing from the jerk you can do and make a short couplet out of it. 10 minutes, rest 10 minutes, then go back at it.


WARMUP

Handstand

Squat

Hollow hold

Kb swing

Pull-up

Jump rope


GENERAL FEAR LEVEL: 5

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Bryan Rosen
December 28th, 2019 at 1:41 am
Commented on: 191228

Warm up for 191228:


GENERAL WARM-UP


2 rounds of:

60 seconds of single-unders

15 banded good mornings

10 lunge + PVC pass-through

30-second reverse grip bar hang


SPECIFIC WARM-UP


Power clean and push jerk

5 reps - jump and land with hands at sides

5 reps - jump and land with hands in front rack position

5 reps - jump, punch and land

10 reps - push jerk with an empty barbell


5 dip and drive

5 hang muscle clean

5 hang power cleans

5 power cleans and push jerks


Build up


Every 2:00 for 5 sets, perform 3 touch-and-go power clean and push jerks. Build to a load above intended working weight.

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Steven Thunander
December 28th, 2019 at 1:37 am
Commented on: 191228

Globo scale: if you do not have bumper plates scale to something you can touch and go a few reps, do low hang cleans if using non standard plates. If using dumbbells, use 50/70lb dumbbells. If 50s are the heaviest available dumbbells do 60 reps (males).

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