CrossFit | 200715
Wednesday

200715

Workout of the Day

81

Grace
30 clean and jerks for time

OR

Isabel
30 snatches for time

♀ 95 lb. ♂ 135 lb.

Post your workout choice, time, and load to comments.
Compare to 181110.

Comments on 200715

85 Comments

Comment thread URL copied!
Derek Schierlmann
October 2nd, 2021 at 10:59 pm
Commented on: 200715

M/50/5'9"/161

2:36 @ 95 for grace

Comment URL copied!
Kury Akin
November 25th, 2020 at 1:45 pm
Commented on: 200715

4:57 @35kg squat snatch

Prev. 4:30 30.10.12 55k (90%) long time ago but pretty sure power snatch

Comment URL copied!
Nate Gordon
September 24th, 2020 at 8:23 pm
Commented on: 200715

4:14 Grace

(edited)
Comment URL copied!
Clint Michael
September 3rd, 2020 at 1:22 am
Commented on: 200715

Isabel - 5:45

Comment URL copied!
Cy Azizi
September 2nd, 2020 at 2:26 pm
Commented on: 200715

Grace rx 14:47

Comment URL copied!
Giuseppe Petrillo
August 10th, 2020 at 8:47 am
Commented on: 200715

Isabel 4:16 rx’d

(edited)
Comment URL copied!
Jeff Chalfant
August 5th, 2020 at 10:18 pm
Commented on: 200715

Grace: 4:46 rx’d


last grace was 4:13 which was a PR...July 4, 2018.


Overhead mobility could be better in the jerk. Work capacity held me back.


180/41/69”

Comment URL copied!
Felix Seraphin
July 31st, 2020 at 3:22 am
Commented on: 200715

Rx 6:37-Grace

(edited)
Comment URL copied!
Dan Kremer
July 25th, 2020 at 1:47 am
Commented on: 200715

Isabel


3:07

Comment URL copied!
Mike Scott
July 24th, 2020 at 4:29 am
Commented on: 200715

Grace: 12:35 - All 135# power cleans/push jerks. Decided to drop each rep rather than touch and go, which was easier. Probably could've benefited from a longer warmup because I picked up the pace after about 15 reps. Not a scorching time by any means but happy nonetheless. Finished w/ ab work.

Comment URL copied!
MaKenan Sciandra
July 22nd, 2020 at 11:19 pm
Commented on: 200715

Grace

135#

8:55

Comment URL copied!
Ralph Keeley
July 22nd, 2020 at 1:38 pm
Commented on: 200715

M/34/6’/175#


”Isabel”

4:24, Rx

Comment URL copied!
Morgan Greene
July 21st, 2020 at 8:09 pm
Commented on: 200715

Grace: 5:19

Comment URL copied!
Az Native
July 21st, 2020 at 6:02 pm
Commented on: 200715

Did Isabel with 95lb BB. Since I went light, decided to do 40 reps.

5:52 @ 30 reps

8:11 @ 40 reps

Comment URL copied!
Michael Stefanski
July 20th, 2020 at 9:38 pm
Commented on: 200715

Grace Rx: 8:34

Comment URL copied!
Jim Rix
July 20th, 2020 at 3:43 pm
Commented on: 200715

95#

5:12 at altitude and in a face mask. Brutal, even at 10# lighter than normal.

Comment URL copied!
Tomi Krznar
July 20th, 2020 at 12:02 pm
Commented on: 200715

WU:

  • 10 x squat, pullup, pushup, situp, b.ext.
  • with 20 kg BB 5 x DL, hang clean, bic. curls, front sq, sh. press, back sq, back sh. press, OH squat
  • DL 3 x 50-80-100-120 kg; Sh. press: 3 x 40-45-50 kg


30 x 50 kg sq. clean & jerk


5:40



Comment URL copied!
Brett Eckles
July 19th, 2020 at 12:00 pm
Commented on: 200715

Completed on July 18


Grace - 1:58.52 Rx


PR time for me by 30 seconds!


6’1”/M/27/200

(edited)
Comment URL copied!
Erica McLean
July 18th, 2020 at 1:50 am
Commented on: 200715

Grace

3:30 @75lbs.

Couldn't decide on 75 or 85 so 75 was probably a good scale.

Comment URL copied!
Nathan Goisnard
July 18th, 2020 at 12:58 am
Commented on: 200715

Grace RX

5m52s

slow n controlled on decents

keep well thanks

Comment URL copied!
Patrick Starks
July 17th, 2020 at 11:05 pm
Commented on: 200715

Did Isabel w (2 dumbbells) (25#) 1:55

Comment URL copied!
Jade Teasdale
July 17th, 2020 at 6:50 pm
Commented on: 200715

Isabel (65#) 4:24

Did a lot of power snatches @ 95# before hitting this wod. Very hot & humid here!

First time in about a month with a barbell...I've been babying a bad knee. Long Swim after...Lots of swimming lately. :)

Comment URL copied!
Cor Oz
July 17th, 2020 at 4:02 pm
Commented on: 200715

Warm up: x1

Samson Stretch, overhead squat, sit-ups, pull-ups 5, back extensions, dips 5


Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

♀ 95 lb. ♂ 135 lb.

Post your workout choice, time, and load to comments.


Grace:

10:58, 135lb.


PRIORITY:

As WOD describes


SCALING:

None


SUBSTITUTIONS:

None

Comment URL copied!
Benjamin Schill
July 17th, 2020 at 2:48 am
Commented on: 200715

M/42/6’3”/215

Played around w/ 2-rep squat C&J to 205, then

3:32 Grace


Prev: 3:38

PB: 2:40


Comment URL copied!
Kevin Marshall
July 16th, 2020 at 11:23 pm
Commented on: 200715

Did a scaled dumbbell versus bc fucking quarantine... "Grace" at 30 squat clean and jerks per arm with a 65 db got 6:58

Comment URL copied!
Julien Brosseau-Pare
July 16th, 2020 at 9:15 pm
Commented on: 200715

34/M/180/5’8


Grace @ 95 (Women’s RX due to not enough weights at home)


2:33

Comment URL copied!
Matt von L
July 16th, 2020 at 7:32 pm
Commented on: 200715

M/34/6’/220


Isabel at 95#: 11:01

Comment URL copied!
Jesse Amar
July 16th, 2020 at 5:03 pm
Commented on: 200715

No weights, so did 30 strict muscle ups. 13ish minutes

Comment URL copied!
Myles Lance
July 16th, 2020 at 4:20 pm
Commented on: 200715

Isabel 6:19, 135 lbs

Comment URL copied!
Chris Nostrand
July 16th, 2020 at 2:05 pm
Commented on: 200715

Did everyone miss the OR part to this? Lots of people doing both LOL

Comment URL copied!
Patrick Doyle
July 16th, 2020 at 1:13 pm
Commented on: 200715

At 13:00 hrs Completed 5 Mile Terrian Ruck with 20# TacVest

Then at 18:30 hrs completed:

50 Cal Air Bike Warm Up 4:00

30 Clean & Jerks 95# 4:12

50 Cal Air Bike Cool Down 2:47

Comment URL copied!
Karina Findlay
July 16th, 2020 at 11:27 am
Commented on: 200715

Grace 60# 4:03

(edited)
Comment URL copied!
david Christine
July 16th, 2020 at 3:35 am
Commented on: 200715

30 power clean & Press (75lbs)


13 min

Comment URL copied!
Js Smith
July 16th, 2020 at 12:53 am
Commented on: 200715

Isabel at 45# 2:21  15 min rest then 

Grace at 45# 2:57.  Both as power lift.

at same scale, respectively.

181110 = 2:39 & 3:12   180613 = 2:51 & 3:34

I think the 2on/2off schedule is agreeing with me...

Comment URL copied!
Adam Wood
July 16th, 2020 at 12:26 am
Commented on: 200715

Isabel 65# BB 1:49

5 min rest

Grace 35# DB 2:02

Comment URL copied!
Jeffrey Howard
July 16th, 2020 at 12:23 am
Commented on: 200715

M/24/5'8"/160lb

200715 - Isabel - 6:36 - Rx (PR)

181110 - Isabel - 8:44 - Rx


Between these two workouts I did Isabel at 95 lb. on 191008 on my own to feel it fast (2:28). When it was programed on 200210 I then did it at 115 lb. to again see how close I could keep it to my 95 lb. Isabel (3:42). After that I knew for sure I could PR next time. Today I was pretty sore from squats and still a little off from the last cycle. (my rest day is off from camping this weekend). I definitely felt like I could have taken even more time off. For next time.

(edited)
Comment URL copied!
Clark Perez
July 15th, 2020 at 11:49 pm
Commented on: 200715

Grace 115# 4 minutes


Then


Isabel 95# 2'46'

Comment URL copied!
sandy francisco duran perez
July 15th, 2020 at 11:29 pm
Commented on: 200715

Workout of the Day

Grace

30 clean and jerks for time

112 lb

------------------------------------------

04:52:53 min

Comment URL copied!
Travis Schwartz
July 15th, 2020 at 11:00 pm
Commented on: 200715

Grace RX

7:17

Comment URL copied!
Steve Day
July 15th, 2020 at 10:35 pm
Commented on: 200715

Grace @ 115lbs

3:46

Then did Isabel @ 95lbs as an EMOM

So 5 rounds of 6

4:24

Comment URL copied!
Courtney Guthrie
July 15th, 2020 at 10:21 pm
Commented on: 200715

Isabel

2:29 s

55#

F/23/5’5/140

Comment URL copied!
Alex Pham
July 15th, 2020 at 10:19 pm
Commented on: 200715

4:59

45# db ea side

164# bodyweight

Comment URL copied!
Christian Simpson
July 15th, 2020 at 9:56 pm
Commented on: 200715

Grace Rx. 2nd ever attempt.

6:25 (12/28/19-11:47)


Isabel 95#...1st ever attempt, plan on gradually increase weight to Rx

3:25

(edited)
Comment URL copied!
Coastie Nick
July 15th, 2020 at 9:35 pm
Commented on: 200715

Grace Rx’d

4:28 (PR)

Comment URL copied!
Nicole Deaver
July 15th, 2020 at 9:34 pm
Commented on: 200715

Grace

4:35 PR (75#)


Compare to: 5:07 PR (75#)

Comment URL copied!
Mike Andridge
July 15th, 2020 at 10:24 pm

Congrats...

Comment URL copied!
Js Smith
July 16th, 2020 at 12:54 am

🥳

Comment URL copied!
Philipp Klemm
July 15th, 2020 at 7:31 pm
Commented on: 200715

Grace 4:02rx

Comment URL copied!
Jon Wilson
July 15th, 2020 at 6:48 pm
Commented on: 200715

Isabel (power)

5:35

Comment URL copied!
Chris Meldrum
July 15th, 2020 at 6:42 pm
Commented on: 200715

With 60# DBs, 4:10. 


Not mentally ready today to hit Grace with the barbell, so tried this variation.  It’s harder with dumbbells, but that is good in a way, because it slows you down.  Ian (15yo) joined me today, and did his first Grace, scaled to 45# (just the bar) – he did it in 4:24.


47m/5'10"/185

Comment URL copied!
Charlie Pokorny
July 15th, 2020 at 5:38 pm
Commented on: 200715

Isabel Rx - 5:18

17 second PR

m/52/5'11"/200#

Comment URL copied!
Mike Andridge
July 15th, 2020 at 10:24 pm

Congrats.

Comment URL copied!
Js Smith
July 16th, 2020 at 12:54 am

Nice work!

Comment URL copied!
Grant Shymske
July 15th, 2020 at 5:36 pm
Commented on: 30 Thrusters at 5 lb.

Almost brought a tear to my eye seeing two children supporting each other in being strong. An wonderful example for what is possible.

Comment URL copied!
Shaun Stapleton
July 15th, 2020 at 4:25 pm
Commented on: 200715

35/195/5’9/M


Isabel Rx: 3:35 (18 second PR!)

Comment URL copied!
Charlie Pokorny
July 15th, 2020 at 5:38 pm

Nice work!

Comment URL copied!
Shaun Stapleton
July 16th, 2020 at 2:46 am

Thanks Charlie!

Comment URL copied!
Troy Bruun
July 15th, 2020 at 4:21 pm
Commented on: 200715

Isabel

30 SN (95lbs)

2:36

Comment URL copied!
Brendan Mullan
July 15th, 2020 at 4:17 pm
Commented on: 200715

30 C & J @ 50kg - 6 min

👍😅

Comment URL copied!
John Sullivan
July 15th, 2020 at 3:39 pm
Commented on: 30 Thrusters at 5 lb.

Fantastic,

Should be mandatory viewing for all parents.

Good for you . You are to be honored for having the courage to do what is right for your family.

Drjohn

Comment URL copied!
Michael Arko
July 15th, 2020 at 2:06 pm
Commented on: 200715

Last time (and the time before) I did both Isabel and Grace, back-to-back, scaled to 90lbs with a short break in between. This time, I replaced the 90lbs barbell with 35.5lbs dumbbells and did this:


For time, 3 rounds of:

15 left-arm hang power snatches

15 right-arm hang power snatches

15 hang power clean & jerks (2 DBs)

1 minute rest between rounds

12:52

Comment URL copied!
Michael Arko
July 15th, 2020 at 2:07 pm

12:42 (typo above)

Comment URL copied!
Tripp Starling
July 15th, 2020 at 1:42 pm
Commented on: 200715

Grace - 115# - 3:49


compare to:

Intermediate (115 lbs.) -- 4:51

June 14th, 2018


Jackie:

55# 3:35

Comment URL copied!
Charles Meyers
July 15th, 2020 at 1:27 pm
Commented on: 200715

Grace

30 clean and jerks for time

115 lbs 4:26

Comment URL copied!
Randy Crooker
July 15th, 2020 at 12:59 pm
Commented on: 200715

Grace

scaled to 95lbs

3:29

Comment URL copied!
Kyungtaek Kang
July 15th, 2020 at 12:58 pm
Commented on: 200715

2:42

CFHIM - MAKING PEOPLE BETTER

Comment URL copied!
Js Smith
July 16th, 2020 at 12:57 am

Definitely looks like your arm is feeling better. Happy to hear that. 😁

Comment URL copied!
Mike Andridge
July 15th, 2020 at 12:40 pm
Commented on: 200715

Grace at 115#

4:17 pr

compare to June 2018 was 4:44

rest 5 min

Isabel at 65#

2:19 pr

compare to was June 2018 was 2:50

m/50/175


Comment URL copied!
Js Smith
July 16th, 2020 at 12:55 am

Nice improvements!! Congratulations

Comment URL copied!
Joe Conradi
July 15th, 2020 at 12:33 pm
Commented on: 200715

3:29

45 reps 2x45# dumbbells

Comment URL copied!
Sam Meixell
July 15th, 2020 at 12:26 pm
Commented on: 200715

30 Power Snatches @ 95# in 6:02

Comment URL copied!
Viktor Wachtler
July 15th, 2020 at 11:34 am
Commented on: 200715

Double 24kg dead clean & jerk kettlebell Grace

5:34

43/1.78m/77kg

Comment URL copied!
John Clarke
July 15th, 2020 at 11:11 am
Commented on: 200715

Grace


3:50 @ 105lbs


Last Grace - 191013 - 5 months post disc herniation - 5:47 @ 85lbs.

(edited)
Comment URL copied!
QiHui Xing
July 15th, 2020 at 9:56 am
Commented on: 200715

Grace:3'58''.RX

https://youtu.be/MKuCyDtKEWg

am:30 strict bar muscle ups.

https://youtu.be/_Y0omAYN3cE

(edited)
Comment URL copied!
Amedeo Alessio Cerea
July 15th, 2020 at 10:06 am

Well done

Comment URL copied!
Niall O'Reilly
July 15th, 2020 at 8:34 am
Commented on: 200715

Isabell 4.20 with 16kg dumbbells

Comment URL copied!
Claudia De Carvalho
July 15th, 2020 at 8:33 am
Commented on: 30 Thrusters at 5 lb.

Questo video è semplicemente bellissimo!!! 😍

I loro commenti dopo l’wod sono priceless!!! 🤩

Piccole CrossFitters!!! 💪🏼🏋🏼‍♀️

Comment URL copied!
Amedeo Alessio Cerea
July 15th, 2020 at 8:14 am
Commented on: 200715

“Isabel”

50kg Time:5’

(edited)
Comment URL copied!
Jeff Morgan
July 15th, 2020 at 4:56 am
Commented on: 200715

Grace 30 @ 95# 6:08. Broke it up into sets of 5 every minute

Comment URL copied!
Reza Dehghanzadehsuraki
July 15th, 2020 at 4:55 am
Commented on: 200715

WOD ANALYSIS


Coaching notes:


Modality: This exercise is a single modality that is includes a moderate weightlifting movement.


Purpose: The main focus in this WOD is to challenge the stamina and to some extent strength.


Note: Athletes should use a resistance that can perform 7 consecutive repetitions.


Note:  The break time between performances should be kept to a minimum.


Suggested Strategy:

Ensure that the following strategy is explained to athletes looking for a new record.

• Athletes can continue repetitions with touch and go reps to increase the speed.

• Some athletes need to perform this exercise in several parts due to their inability to perform 30 consecutive repetitions.

•They should be encouraged to stop before they reach full muscle fatigue and continue after a while rest.


Time to perform: This high rep WOD takes about ≈ 4 - 5 min, so if the athletes perform it longer than it, trainer can scale the WOD. Advanced athletes can do it under 3 min.


World record: The shortest time for perform isabel is 51 seconds by Eddie Hall.


Running a class: Trainers have ≈ 55 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.


Physiology (GPP): Stamina, strength and cardiorespiratory play the major role in this exercise.


Physiology (energy pathway): The lactic acid is the dominant energy pathway in this exercise program.


Anatomy:

C&J: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps

_________________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up: ≈ 8 min

WOD: ≈ 5 min

Cool-down: ≈ 10 min


Additional time: It remains ≈ 29 minutes that can be divided in specific warm-up or cool-down


You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

(edited)
Comment URL copied!
David Cowan
July 15th, 2020 at 4:19 pm


(edited)
Comment URL copied!
Nathan Jenkins
July 15th, 2020 at 1:42 am
Commented on: 30 Thrusters at 5 lb.

Oh wow the end is definitely worth waiting for! “There’s a lot of food in your muscles” 😂

Comment URL copied!
Chris Sinagoga
July 15th, 2020 at 12:26 am
Commented on: 200715

Champions Club Scaling Notes


RANT

For as long as I've been in CrossFit I've heard the argument that high-rep Olympic lifting is bad: 1) because it's dangerous and 2) because they're highly technical movements and should be done without fatigue. In a general sense, clean & jerk/snatch are getting something from the ground to over the head. But in a slightly more specific sense, they are both just jumping. The general positions and coordination needed to unweight and land in a different pose is fine to practice repeatedly with high reps on box jumps and kettlebell swings, so why not Oly lifts? The fine points - hitting the best mid-thigh position, missing a little bit of standing up after the catch, etc. - are only applicable when a perfectly loaded barbell is in your hands. So think of this workout as 30 chances to practice jumping and landing with weight.


WHAT ABOUT THE MOVEMENTS

Clean and jerk/snatch - jumping, external load, jumping again, upright torso, change of position

*note, in regular workouts I see c&j and think partial squat on clean, no press-out on the jerk, and a full squat/no press out on snatch. This is a benchmark, so ground-to-overhead is usually cool, and can get a little sloppy at the end


WHAT ABOUT THE FORMAT

The 400-meter dash of Olympic lifts


TECHNIQUE SCALE

Practice clean and jerks or snatches for 20 minutes for the warmup then scroll back and pick a different workout


CONSISTENCY SCALE

3 sets of 30 reps, each for time. Pick one of the movements.


INTENSITY SCALE

As is


MY STUFF

Kinda just checked the box on this. 95 lbs for Isabel in between sessions. I think my time was 2:32.


GENERAL FEAR LEVEL: 8

Comment URL copied!
Chris Meldrum
July 15th, 2020 at 12:57 pm

Much higher fear level if you go rx'd and try to beat an old time!

Comment URL copied!
Chris Sinagoga
July 15th, 2020 at 12:13 am
Commented on: 30 Thrusters at 5 lb.

Look at these hooligans running around shirtless! Awesome video Sevan (sounds like Sevan at least). Great garage gym set-up.

Comment URL copied!