CrossFit | 211002
Saturday

211002

Workout of the Day

43

Heavy Grace
30 clean and jerks for time

Pick a load that is heavier than the last time you performed Grace.

Join thousands around the world in Barbells for Boobs' annual Grace fundraiser in support of breast cancer support and awareness.

Post time and load to comments.


Scaling:
Grace, similar to Isabel, is one of the fastest CrossFit benchmark workouts. Look at the last time you performed Grace and choose a heavier weight but one that allows you to keep moving with minimal rest. Intermediate athletes should perform Grace as prescribed and shoot for a PR.

Intermediate Option:
30 clean and jerks for time
♀ 95 lb. ♂ 135 lb.

Beginner Option:
30 clean and jerks for time
♀ 35 lb. ♂ 55 lb.

Comments on 211002

46 Comments

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Mario Cruz
October 18th, 2021 at 11:05 pm
Commented on: 211002

165Lbs

8:39

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Ruiqin Huang
October 18th, 2021 at 7:24 am
Commented on: 211002

155#

7:37

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Morgan Greene
October 14th, 2021 at 5:08 pm
Commented on: 211002

Grace as rxd: 5:13

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Leonel Manzilla
October 12th, 2021 at 2:09 am
Commented on: 211002

Nice

8:20

Heavy grace (185lb body weight)


Male 23y 175cm 83kg


After WOD

3 rounds

10 push press (unbroken)

Rest

10 squad cleans (unbroken)

135lb

(edited)
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James Tucker
October 8th, 2021 at 10:30 pm
Commented on: 211002

Done at 135lbs.


3:09


M/31/145lbs/5'7"

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Jeffrey Howard
October 6th, 2021 at 8:44 pm
Commented on: 211002

M/25/5'8"/155lb

CrossFit AFK


5:23 - Sc (155lb)


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Jeffrey Howard
October 6th, 2021 at 9:53 pm

On 180613

5:56 - at 135lb

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Courtney Guthrie
October 6th, 2021 at 8:14 pm
Commented on: 211002

6:12 s

75#


F/24/5’5/140

CrossFit AFK

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Damien Leroux
October 5th, 2021 at 6:58 pm
Commented on: 211002
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Dan Morris
October 5th, 2021 at 10:59 am
Commented on: 211002

135lbs - 9:05


42 / 6’0 / 190

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James Gentile
October 5th, 2021 at 2:45 am
Commented on: 211002

Completed 10/3. Used 155lbs.


8:30.

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Jason Mateer
October 4th, 2021 at 8:44 am
Commented on: Workout Demo: Heavy Grace

Super moving fellas, real graft, well done.

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Felipe Camargo de Freitas
October 4th, 2021 at 8:33 am
Commented on: 211002

General Warm Up


20'SLIPS


Workout:


Gym Barbell


1 Clean&Jerk 155lbs a cada 30"durante 15'

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Troy Bruun
October 3rd, 2021 at 10:31 pm
Commented on: 211002

Completed on 11/2


4:36


30 CL&J (115lbs)

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Matthew Ward Thompson
October 3rd, 2021 at 3:56 pm
Commented on: 211002

4:05

95Lbs

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Tassio De Souza
October 3rd, 2021 at 12:38 pm
Commented on: 211002

4'30" com 50 kg.

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Nicole Deaver
October 3rd, 2021 at 11:39 am
Commented on: 211002

7:12 (85#)

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Antonio Alves
October 3rd, 2021 at 9:19 am
Commented on: 211002

No equipment, so I improvised and did something different, using 2x 9,5 kg makeshift DB:

--

3 RFT of:


30 DB SDLHP + 30 DB shoulder presses, switching movements every 10 reps

About 2'30'' rest between sets

SCORE: 6'10'' / 6''08'' / 6'09''

--

7 km run in the early morning

Will try to do a proper dumbbell version of (not really) Heavy Grace sometime next week

-------



PS: did a modified version of GRACE today, 201008, with 2x 12,5 kg DB.

-

30 clean and jerks for time

SCORE: 4' 57''

-

Plus a 20 km bike ride.

-------

(edited)
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Luis Beza
October 3rd, 2021 at 7:25 am
Commented on: 211002

For time:

30 Clean and jerks @40kg


Score: 3:30

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Randy Crooker
October 3rd, 2021 at 1:03 am
Commented on: 211002

Intermediate scale. Rx Grace at 135lbs.

5:55


Compare to 7-15-20

3:29 @ 95lbs

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Richard Ramirez
October 2nd, 2021 at 11:11 pm
Commented on: 211002

~ 135 lbs (upper limits of my max for the jerk portion| 27 mins 10 secs ~


Concentrated on form & speed for the bottom lift to conserve energy for the heave to overhead. Tough workout to 🔥 the big breakfast from this morning! Thx for the great workouts!

(edited)
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Christopher Parker
October 2nd, 2021 at 10:48 pm
Commented on: 211002

4:51 @ 185#

M/38/5’9/195#

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Joe Conradi
October 2nd, 2021 at 8:00 pm
Commented on: 211002

2x70#DBs


7:46

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Christian Simpson
October 2nd, 2021 at 6:38 pm
Commented on: 211002

12/28/19: Rx...11:47

7/15/20: Rx...6:25

Today: Rx Grace...6:24

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Steve Day
October 2nd, 2021 at 5:46 pm
Commented on: 211002

135lbs is Rx Grace which I normally scale down because it's heavy for me so I did 135lbs today as my Heavy Grace.


4:34

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Jonathan Elmore
October 2nd, 2021 at 8:27 pm

Nice Time!

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Talon Sprouse
October 2nd, 2021 at 5:06 pm
Commented on: 211002

135x30

7:10

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Michael Arko
October 2nd, 2021 at 4:19 pm
Commented on: 211002

Last couple of times, 95lbs, so today 105lbs

5:32

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Coastie Nick
October 2nd, 2021 at 4:09 pm
Commented on: 211002

Rx’d @ 155: 7:57

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Charles Meyers
October 2nd, 2021 at 4:08 pm
Commented on: 211002

Intermediate Option:

30 clean and jerks for time

♂ 135 lb.

4:56 easier latter in day!

compared to

Charles Meyers

July 15th, 2020 at 6:27 am

Commented on: 200715

Grace

30 clean and jerks for time

115 lbs 4:26




(edited)
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Jim Rix
October 2nd, 2021 at 3:17 pm
Commented on: 211002

105# power clean and jerks in 7:15, no bar drops

Given my strength lately, 105# was a heavy Grace for me!

That was tough while doing it, but recovery is pretty quick, unlike yesterday's Kelly that left me dragging for the rest of the day.


200817: sc&j at 105#, 8:50

200720: pc&j at 95#, 7:15 (at 10K' altitude)

180613: sc&j at 105#, 7:51

150104: pc&j at 105#, 5:27

140426: pc&j at 115#, 6:19

(edited)
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Charlie Pokorny
October 2nd, 2021 at 3:12 pm
Commented on: 211002

165-lbs - 5:47

m/53/5'11"/198#

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Stacey Thompkins
October 2nd, 2021 at 2:59 pm
Commented on: 211002

M/46/6'2"/175#


Scaled to 115# in 3:58 compare to with same scale was 3:05

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Jim Rix
October 2nd, 2021 at 3:19 pm

Not far off, given what you've gone thru lately. Nice work!

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Braxton Glass
October 2nd, 2021 at 2:42 pm
Commented on: 211002

58yo m 5’5” 155lbs


95 lbs x 15 5:00 (too slow)

75 lbs x 15 3:30 (good pace)


8:30 overall


power clean with parallel jerk

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Jonathan Elmore
October 2nd, 2021 at 2:12 pm
Commented on: 211002

5:37 @115

7:52 @135 had to try

(edited)
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Jim Rix
October 2nd, 2021 at 3:18 pm

2 Graces? Great effort!

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Michael O'Keeffe
October 2nd, 2021 at 1:50 pm
Commented on: 211002

Intermediate scale (original Grace rx at 135#). 5:11. Started with a strong set of 5, then 3s, 2s, 1s.

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Matthew Moran
October 2nd, 2021 at 1:14 pm
Commented on: 211002

6:20 at 165-lbs

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Alex Pettingell
October 2nd, 2021 at 10:39 am
Commented on: 211002

95 lbs.: 6:43

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Matthieu Dubreucq
October 2nd, 2021 at 9:53 am
Commented on: Workout Demo: Heavy Grace

Well done guys!

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QiHui Xing
October 2nd, 2021 at 6:03 am
Commented on: 211002
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marcus mcclain
October 2nd, 2021 at 5:51 am
Commented on: Workout Demo: Heavy Grace

Get it BOYS!

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Chris Sinagoga
October 2nd, 2021 at 3:32 am
Commented on: 211002

Champions Club Scaling Notes


RANT

Nothing to rant about


MAIN DECISION

Grace or Heavy Grace?


WORKOUT THEMES

Single modality, making a classic benchmark test more difficult than it already is. Jumping with heavy weight, stamina and range of motion also big factors. Nasty blend of strength and stamina.


TECHNIQUE SCALE

AMRAP in 20 minutes of:

[pick one movement you suck at]

[pick either the clean or the split jerk]


CONSISTENCY SCALE

For time:

30 power cleans

30 split jerks (alternating feet)


INTENSITY SCALE

Grace


INJURY SCALE

Use the "single modality" theme and do one movement you can do at full capacity. If you can add a weight to it, even better, then set a number of reps you want to complete for time.


MY STUFF

Didn't get to this one in time so I did something else.


GENERAL FEAR LEVEL: 7

Comment URL copied!
Christian Palomino
October 2nd, 2021 at 1:27 am
Commented on: 211002

Esta vez fue con 155lbs

Score 5:38

Definitivamente me agrado

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Christian Palomino
October 2nd, 2021 at 1:26 am
Commented on: 211002

20 lbs más si que hacen la diferencia

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