CFWUx2 10*45/95+1cj*2 10*135dl

19:25

Good day,

5:30 @ 52 KG/115 lb

Regards

M.

eight days rest

grace

30 c&j 60 kg

4:19

accessory

2:38RX 02/24/23

4:25 - Rx’d

9:12 - Bray - 95 lbs.

Male, 6'1", 205#'s, RX-2:45. Fast singles. No breaks.

4:20

5 min as rx’d

M/26/5'8"/165lb

CrossFit AFK

3:40 - Rx (I started with a set of 8. My goal was to start with a set of 12, but my barbell cycling is not that great. did sets of 2 or 3 mixed with fast singles. I was at half way at the 1:30 mark. Significant slowdown.)

Lesson Plan

Warm-up

3 rounds of:

10 down dog to deep lunge stretch, alternating

40 lateral line hops

20 glute bridges

20 sit-ups

Specific Warm-up

With an empty barbell

3 reps each of:

Deadlift to mid-thigh

Deadlift to jump and shrug (clean pull)

Muscle clean

Hang power clean

Power clean

Shoulder press

Push press

Tall jerk

Push jerk

Build-up

6 rounds every 2-minutes

Increase load every round as needed, building up to or above workout weight

Clean pull + power clean + 2 jerks

Workout of the day

-Set a goal to be faster than 5-minutes

Cool-down

5-minute bike or row, easy pace

5-minute foam roll, hamstrings, glutes, and TFL (Tensor fasciae latae is the muscle attached to the IT band on the side of the hip)

5-minute banded hip stretch, standing with the band at the hip pulling back, stretch hamstrings and inner leg.

Scaled to 115lbs:

8:53

43 / 6’0 / 190

9:15 - scaled to 20 reps of 115# power clean and jerk

85# @4:45

warmup 10-9-8-8 pushups, rev crunch

65# x 5, 75# x 5 c&j

used split jerks cuz fun

156 hr at end

M/36/6'/174#

2:47 Rx

Deo gratias

2:59 Rx

M/35/197

completed 7/29 a.m. RXd.

3:02.

wanted sub 3 min. can get there with a little more push in the middle.

Rx’d: 3:51 (PR)

200715: 4:28 (previous PR)

That was insane.

"Running from Grace"

10 Clean & Jerk, 135#

Run 800m

10 Clean & Jerk, 135#

Run 800m

10 Clean & Jerk, 135#

As rx’d, 12:41.

Unbroken clean & jerks was a win, very pleased with that.  Runs were around 9 min/mile pace; a bit slow but allowed me to come in fresher on the barbell work. And yes, you're damn right, I am totally running from Grace. Not ready for that pain cave...

49m/5'10"/180

Scaled to 95# and power clean and jerks

4:50

First-ever sub-5 minute Grace; even if with a light weight, I'll take it!

220506: 5:26, 95#

211002: 7:15, 105#

200720: 7:15, 95#

200817: 8:50, 105#, squat clean and jerks

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

150104: 5:27, 105#

140426: 6:19, 115#

03:11 rx

M 52/205/6’

3:39 as rxd. First 8 reps were touch and go, next time will try and get more.

@115 lbs in 6:32

wow this is tough 😳

heart ❤ was popping out of chest after 12 reps.. had to do increments of 5-6 afterwards to reach 30

30 CL&J

2:49 (95lbs)

3:40 Mens Rx

03'39 RX Great!!!! I'm so happyyyy

Intermediate

3:27

Scaled

30 cln and jerk w/40# db

Rt hand-2:18

Rest 1 min

Lft hand-2:19

M/52/175

At campground

Intermediate, no hook grip, no drops

5:46

I don't have compare to data for Grace but I'm certain the last time I did it at 95# and barely finished under 5 minutes. I see this as a win going up in weight despite busting the time cap. Form felt good throughout though I am still not a fan of push jerk.

5:19 w/ 85lbs

Beginner Plus!

65lbs, 4:50

3:46 Rx

2.05 RX

Rx 3:28

*165lbs.

*No Hook Grip.

Inspired by the WOD Demo to hit it a bit heavier and not use Hook Grip!

Rx : 3’04 (32 rep 3’17)

https://youtu.be/ujfhYvSvJ9g

30 Clean & Jerks for time

75#

2:45

95lbs

4:19

Modified:

--

3 RTF of 30 DB clean and jerks @ 2x 12,5 kg DB

5-minute rest between rounds

1: 3'51''

2: 3'36''

3: 3'58''

Last time (211002) was a single round of 30 reps at same weight: 4' 57''

--

10 km easy run in the early morning.

Peace.

#115 4:55

1st doing male weight, 8:42

Thought about quitting halfway but my ego pushed me to finish

30 Clean and jerks for time:

♂ 135 LB @ 01:38

Age: 27

Weight: 240lb

Height: 6'2

3:55 - 105lbs

3:24 rx (pr!)

Someday when I grow up, I hope to complete Grace sub-3:00. Gotta keep grinding!

M/53/175/5'11"

Scaled to dumbbell grace w/ 50lb dumbbells

3:48

30 clean and jerks for time

4:25

95lb. 10-10-2-2-2-2-2

Jim, I'm not sure why they used the 160206 as the compare to but we've done Grace since then. I remember a Heavy Grace as well as a pick Grace or Isabel not too far back.

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

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

10/2/21 : Rx...6:24

Today: Rx...5:47

3:20 135#

That was amazing!!! WOW!!!! I agree that it was impressive!

3:12 at prescribed weight of 135 lb

Impressive! Can’t believe you could strict press that as you fatigued. 🤣

30lbs 2:50:42

30 DB Clean & Jerk with 50lb DBs. Hotel gym, limited options. At 7000' elevation, 5:50am.

Age-33

Weight-174

Height- 5’-8”

RX- Yes

3:40

Intermediate

4:30

m/49/86

105#

4:35

9:39

115lbs 10-10-5-5

Can’t believe It’s been 6 years since Grace was last programmed.

Chris, no commentary on PC vs. SC? A constant debate in days past.

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

A test of power output over a short period. Also originally designed as a big middle finger to exercise science people and coaches who said Olympic lifts should never be done at high reps (as if 30 is high reps anyway). Moving a large load, long distance, quickly, jumping, upright torso, core to extremity also themes.

SHORT MEDIUM LONG

LIGHT

MEDIUM x

HEAVY

TECHNIQUE SCALE

AMRAP in 20 minutes of:

10 clean and jerks (light weight)

Run 200 meters

CONSISTENCY SCALE

For time:

30 cleans (squat)

30 push/split jerks

INTENSITY SCALE

Use as close to rx'd weight as possible, but break up into sets of 10, 6, 5, or 3. And give yourself a set time to rest in between sets.

MY STUFF

2:05, 105 lbs. Been a real box-checker lately.

GENERAL FEAR LEVEL: 8

Intermediate Option

30 clean and jerks for time

♂ 115 lb

3:31