What does Grace look like from the inside?
For time:
30 clean and jerks
♀ 95 lb
♂ 135 lb
Next time you take on Grace, here’s your challenge:
Choose a weight that lets you maintain an average bar velocity above 0.8 m/s throughout the workout. As you get stronger, increase the weight while maintaining that speed. WurQ helps you measure it seamlessly.
CrossFit Seminar Staff Head Trainer James Hobart and three-time CrossFit Games athlete and WurQ expert Spencer Panchik are back with two athletes who are retesting Grace with big goals. Courtney Folkedahl plans to “send it,” while Brandon Venckus has a plan to complete the entire workout with singles.
As the athletes warm up, Hobart gives them cues to focus on and coaches them while they practice cycling the barbell. When the clock starts, the two strategies split. Brandon does all 30 reps as singles, and Courtney breaks the work into two sets of 18 and 12. Once they’ve caught their breath after the quick workout, Panchik walks them through their WurQ data to show where each approach gained or lost time.
Get your WurQ insights at www.cfseries.wurq.io.
WurQ tracks metrics specific to CrossFit training: timing, effort, pacing, range of motion, work volume, and power. In a workout as short as Grace, that means you can see more than your final time. Bar velocity and rep cycles show how you perform under fatigue. For Grace, aim to keep your barbell velocity above 0.70 m/s across all 30 reps. A significant drop-off may indicate the weight is too heavy. Use these insights to adjust your training before your next retest.
The WurQ Labs series helps you understand and personalize your day-to-day training sessions, from how to scale and achieve the intended stimulus to what to aim for when repeating benchmark workouts to track your improvement.