Once upon a time, there was a little girl named Grace. She went for a walk in the city. Pretty soon, she came upon a CrossFit box. She knocked and, when no one answered, she walked right in.
On the floor in the big empty space, there were three barbells. Grace was looking for a workout. She lifted the first barbell from the floor.
“This barbell is too heavy!” she exclaimed.
So, she lifted the second barbell from the floor.
“This barbell is too light,” she said
So, she lifted the last barbell.
“Ahhh, this barbell is just right,” she said happily and she lifted it 30 times over her head in less than 3 minutes.
Moral of the story: Choose your weight appropriately. Choose a weight that’s too heavy, injury is likely. Choose a weight that’s too low, you lose the benefits of the workout. We want you to scale so that you finish the workout with a moderate weight at a high intensity. You’ll get more bang for your buck! Ask your coach what bar is ‘just right’ for you.
“Grace”
30 Clean and Jerks for time (135/95#)
Compare to April 16/12
Having the right weight can make a good workout into a great workout
Mobility
WU x 2
Strength: Overhead Squats
5x 95-115-135-150-160×4
WOD: Grace
30 Clean & Jerk for time
3:18 @ 125#
Nice work Andy! That’s a heavy C&J and a great time!
Fast time Andy!
WOW Andy! Great time! Is that a PR?
Thanks, back in April… 3:37 @115#
You did great Andy
Warmup
Push press (5) 45-65-70-80-45(10)
WOD @ 65lbs
3:12 (did this in April and was able to shave off over 1.5 minutes)
Great Job!!
Fast! Congrats Gillyon!!
Wow nice work Gill !!
That a girl Gillyon!
Well done Gillyon! Huge PR! Congrats
Mobility
WU x 2
Strength: Back Squats
5x 70-75-80-85-90
WOD: Grace
30 Clean & Jerk for time 55#
Time:2:59
Crazy fast! I think a 65lbs barbell is calling your name!
Maybe next time
I agree with Gillyon…you, my friend, are ready for more weight
I agree with Gill!! I often hear heavier weights calling your name
Oh yes Leesa, heavier weight next time! Great job on this one!
65lbs for sure Leesa!
I agree with all of them!! 65 it is next time!!! you did awesome my friend
!!!
Wow, fast times posted so far this morning – great job!
WU x 2
Strength
Push Jerks 1′s
90-95-100-105-110
Grace
30 Cleans & Jerks (80 lbs)
Time: 2:59
31 sec PR and 5 lbs heavier!! Great Job guys!! See you on Saturday!! Nervious/Excited
Awesome PR Elba! See you Saturday – you have nothing to be nervous about, you’re going to rock the workout!
Holy crap that’s fast! Way to go Elba!
Fast!
Wow!!
Speedy Elba!
The Mexican Powerhouse strikes again! Great job, Elba!
Hehe!! Thanks Everyone, Grace felt really good today and everyone did AMAZING!!! way to go CFM!!
WU x 2
Back Squat x 5 to 200# (10# PR)
“Grace”
30 Clean & Jerks @ 100#
Time: 3:33
5# & 30 sec PR from April! Shoulders were dead but weight felt good…will bump up again next time.
Way to go 7 AM-ers! Nice to see the group finish all sub-4 min!
Nice work Blake!
Another crossfit tear with a PR! Way to go!
Darn autocorrect…crossfitter
Congrats on your PRs today, Blake. Nice weight on that back squat and fast time on Grace (with more weight too!). Awesome!
mobility
400m run
wu x 2 add 10 shoulder press & push press @ 35#
strength – Back squats x 5
70, 80, 85, 90, 95 Gillyon nice sharing the bar with you this morning
WOD : Grace
30 Clean & Jerk 55#
Time = 3:56 (PR 1.10 from April 16/11)
cash out – back stretch
Practice skill of the week 6# @ 10′
Nice sharing the bar with you. Your last set was great!
Crazy PR too!
Nice work Rachel & Gilles! And it was nice seeing you last night!
Holy cow! Nice time on the WOD Rachel! Congrats on your PR.
P.S. it was nice to see you last night at Oly class
mobility
wu x 2
strength – Push Jerk x 5
95, 115, 125, 130
WOD : Grace
30 Clean & Jerk 110#
Time = 3:42 (PR 24 sec from April 16/11with 5# more)
Nice work Rachel and Gilles!
WooHoo! Nice job Gilles! Congrats on your PR (with extra weight).
Great seeing you at Oly class last night.
Lots of PR this morning. Thats fantastic!
Wux2
Practice clean and jerk
WOD ”grace”
30 clean & Jerk. (135/95). I did 95lbs
For time
4:26
Rob Brydges
Great time Rob!
WU x 2
Strength: Front Squat x5
100-110-125-130-135
WOD: Grace
30 Clean & Jerk for time
4:09 @ 115# PR of 37 sec and 15#
April’s notes said I did my first 10 weight pullups with 15#, today I’m at 25#
Fast times today, Lets keep that momentum!
Nice PR Trent! 15# AND 37 sec! Fantastic!
Your progress is impressive Trent! Keep up the great work!
Well done, Trent! That’s a huge PR! Nice improvement on the weighted pullups too.
Huge PR Trent, Congrats!
Mobility
WUx2
Strength Push Press x5
85-90-95-100-105 (PR10#)
WOD
Grace
30 Clean and Jerks 85#
time: 3:29
Today was a day of firsts: Frst time doing a WOD in the morning and first time doing a WOD for the second time so I have results to compare to. On April 16 I did Grace in 3:23 with 60#. Today was 6 seconds slower but 15# heavier. Good to know the last 3 months of workouts have been doing something
As for the morning workout….still udecided
Just kidding…my strength was actually push jerks.
Unless you wrote you #s wrong, that’s a 25# RP. Huge improvement either way. Way to go!
A lot of typos, but you get the point
That is a huge jump in weight! AWESOME!
You are doing great Kimmy!
YAY! Crazy progress Kimmy! That is a very fast time with much more weight! Congrats!
oh, that is 25lbs heavier. I can’t do math before noon.
You are such a strong lady – congrats on the great PR. As for the morning wod’s I hear ya – I can manage the 7 and the 8:30 – but those guys doing 6 a.m.? Completely nuts!!
Mobility
WU x 2 (No Pull ups, Hands Destroyed)
Strength: Clean and Jerk
3x 95-115-135
1 x 155-175-195-205 (PR for both Clean and Jerk)
WOD: Grace
30 Clean & Jerk for time
4:28 @ 125lbs
I went 10lbs lighter than I should have on the WOD because I am not used to this many reps and the old man in me said to use caution until I am 100% confident in my shoulder.
Great time and still pretty darn heavy Sheldon! Nice work!
I knew the ‘young’ Sheldon would show up again throwing caution to the wind and big weights would be flying around!!! A huge welcome back!!
Hello!!!! Nice PR on your Clean and Jerk, young man! Great time on Grace too!
Mobility
WU x 2
Practiced Clean and Jerk 5 x 15-20-25-30-35
WOD: Grace
30 Clean and Jerks for time
4:37 @ 35#
Co-ordination of movements is not my strong suit!
It will come Robyn; you’ll see!
Thanks, Corinna! I’m looking forward to making progress!
Like Corinna said…the “co-ordination of movements” will come. It just takes some time for the brain to remember. Practice, practice, practice. We’ve all been there (in fact, most of us are STILL there)
Oh there’ll be lots of practicing happening!
Thanks for the encouragement! 
I feel ya! Every time I see that I have to do cleans in a workout I have to go through the steps in my head over and over before I begin! So many movements..but it gets better
You are already making progress Robyn.. just a mere 7 weeks ago you probably didn’t even know what a clean and jerk was! and tonight you were kicking 30 of them around for almost 5 minutes.. imagine 4 or 5 months from now! awesome work in the short time you have been with us at CFM!!
Thanks, Jeff! Can’t wait to see what kind of progress happens in the next few months!
Mobility
WU x 2
Strength – Shoulder Press 5 x 35-35-40-45-50
WOD “Grace”
30 Clean and Jerks for time 40#
3:04
YAYY !!! Today was the first time I could actually compare a WOD and I beat my PR by 12 seconds with more weight !!!! Loooove CFM
Fun to compare isn’t it Chantal? Nice work!
Yipppppeeee! Congrats on your PR. I love it when the workouts come around again for comparison. Its nice to just feel stronger and more fit every day, but its even better when see those improvements right there, in black and white!
wu as posted
push jerks 5@ 95,105,115,125,135, pr of 5
Grace at 95
3:49
excellent work-out
i really struggled for energy this morning, poor sleep last 3 days and i just felt zapped. early to bed tonight.
Hey Tom, you showed up and worked hard…beating out 80% of the population! I made that stat up but you get my meaning.
Nice sub-4 min!
Nice job Tom!
During the games one of the athletes (Hunter Lee) had this posted with his bio:
“Work hard when you feel good,
Work when you don’t really feel like it, and
Take rest seriously when you need it.”
Think maybe you did the second one this morning – which may be the very hoardest WOD of all! Good job Tom.
Great quote Heather!
Nice work Tom! I know you felt zapped this morning, but I bet you felt amazing for the rest of the day. Hope you get a great sleep tonight
WUx2
Push Press 5@ 55-60-65- 2@70- back to 65 for 5
GRACE
30 Clean and Jerks for time @55
3:39
PR of 23 sec.
See you folks on Saturday! I’m pretty excited but a little nervous!! Should be fun!!
Yay Nadine! Congrats on your PR!
Thanks Lora!!
I’ve been thinking about Grace all morning, and even tho today is usually my rest day, I registered for an evening class! After seing those awsome times I just couldn’t resist, plus Grace is one of my fav’s! Can’t wait to 5:45!
Have fun Chantal!!
Good luck!!
See you tonight!! Go kick Grace’s butt!!
I love Grace too – I think she may be my favorite – A woman who is fast and strong…what’s not to love??
WU X 2
Strength X 1
Overhead Squat
15-20-25-30-35
“Grace”
30 clean & jerks (50 lb.)
Time 4:07 PR of 5 sec.
Way to go Heather!
WOW! What’s in the air at CFM this morning??? Lots of PRs and crazy fast times! Way to go everyone! I hope there is still some of that super-hero air left for my WOD tonight
I sure hope so too… never tried Grace before.
Scratch that… book says 5:59, scaled, in 2010… long overdue to try it again!
MOB
WU X 2 (6 skinny band pullups; 3 T2B)
Strength: Clean and Jerk Practice (55-65-75-80 x 3)(85-90-95-100 x 2)
WOD: Grace
30 clean and jerks (Rx 95; used 75)
Time 3:22
PR of 1:14 – used same weight as last time to compare. Next time I’ll be sure to increase weight to set a new benchmark. Happy with PR, but really happy with the pullups and T2B!!
Congrats Heather! That is a great improvement! And nice work on the pullups and T2B
Awesome PR today Heather!
Thanks guys. The really remarkable thing is that I felt like crap when I got there today – for a vacation week it’s been pretty stressful… but as usual, once I was in the gym and focusing on the wod, all the crap was forgotten. Note to self – if you’re not dead or contagious…GET TO THE GYM!!
‘Note to self – if you’re not dead or contagious…GET TO THE GYM!!’
Just do it! Booyah!
“Note to self – if you’re not dead or contagious…GET TO THE GYM!!”
Love it!
Strength OHS x 5
45-55-60-65-70
Grace @ 65#
Time = 3:07
PR of 47 seconds, I’ll take it!
And the PRs keep rolling in, Great job Maria!
Well done Maria! Congrats on your PR.
Thanks!!
Maria you blow me away everyday!! you are such a strong person!!! keep the great job!!
The feeling is mutual my friend!
I’m blown away by the performances today! Everyone stuck with the right weight and crushed it. Will everyone be sub-5 at the end of the day?!
WOOT WOOT!! This must be some sort of freaking record with the number of PR that were set today!! great job everyone!
WU X 2
Strength – Deadlift X 5
135-165-185-205-225
WOD – Grace @ 125#
Time – 3:24
PR of 20# and 8 seconds over April
Amazing Jeff!
Woohoo! Nice progress Jeff L! That is a huge PR
Awesome progress Jeff!
I was so blown away by all the great performances at the gym today, when I got home I tried “Grace” in the garage;
6:52 at 135#
Nowhere near ready to play with the big boys, but really happy about my first attempt at Grace Rx’d.
Great job Pat. Did you do the Med ball run?
That rule didn’t apply in my garage
Nice to have that option with a home setup.. Great job Rx!
WUx2 (OHS+GM#45, Pull-Ups(str), Dips, T2B, HSPU(mat), KBS#50, WB#28, Samson) x10
*old warm-up Pre-Games, hadn’t done it since 1-month spring hiatus…
Clean & Jerk 3RM
135-160-180-190-200×1 (Had a mental block at 205# last time I did C&J, so this is nice)
WOD “Grace” Rx = 3:32 (PR by 2:27 w/ +20# from June 2010)
Cant, for the life of me, remember doing this back when I had only started. I suppose things have changed for the better since. I probably wanted to die after I attempted it 2 years ago, maybe cried a little. Who knows.
This is only the second time I have had the chance to compare WODs with 18+ months between attempts and this clearly demonstrates that CROSSFIT JUST PLAIN WORKS. Let this be a form of encouragements to all our new members, you will be blown away by your progress if you give it a little time!
Huge PR Mario, impressive!
SO impressive Mario – a true example of CFT success!
That is excellent Mario!
OMG Mario!! That is a HUGE PR! I knew you were going to knock this one out of the park! Congratulations on your progress. And…I didn’t see any tears today
Congrats Mario, that’s an awesome PR.
Unreal!
Awesome job Rx’d Mario.
Great jod!
nice job on this one Mario.. Great PR!
BOOM! Nice PR buddy! Nice testimonial too!
Big score!
Way to go Mario!
Good Job Mario!! you are killing the WOD’s!!
WU x 2
Strength: clean + jerk
5x 95-115-135-155-165
WOD: Grace
30 Clean & Jerk for time 115#
Time:3:17
PR of 55 seconds
I’ll try it Rx next time
Nice job Frankie!!
Great PR Frank.
Nice job Frankie.. You are a powerhouse, no doubt you’d tear this up Rx as well!!
Nice score Frank!
Nice work man! Im sure the WOD felt lighter after doing the lift for 5RM.
WUx2
Strength – Good mornings X5
95-115-135-155-175(PR)
WOD “Grace” Scalled @ 130#
1st 17 where Squat Cleans last 13 Power Cleans
Time–> 3:51
Foam Rolling
Great jon 6:45 gang!
Well done Gabriel!
Nice time Gabe.
Nice Gabe! Next time you are gonna crush this Rx.
Incredible! Everyone is just blasting through this workout, great work CFM!
WU x 2
Strength: clean and jerk
65×5,85×5,95×5,125×5
WOD: Grace
30 clean and jerks for time
Time: 3:20
Attempted box jumps for the first time.
Did 24,28,32,36,40 and ended with 44″. I never had any clue I could jump that high. I’m pretty happy with that.
Great job Jack
Those were some pretty high box jumps.
Nice work tonight Jack.. and judging from your time you should have kept on the extra weight that you peeled off at the last second for fear of a 800 M run!! lol..
I thought that as well but better safe than sorry.
Mobility
WU x 2 (sub T2B x2 and sub ring dips for pushups on second round)
Strength: practice C&J (x3)
65(10)-85-95-115-125(x1) (oops skipped 105)
WOD as Rx
30 Clean & Jerks @ 95#
Time = 4:00
(was 4:28 in April…28 second PR. I’ll take it!)
Practiced wall balls at 20#/10ft x 30 reps
Practiced T2B – managed to kip 3 in a row!
Great job 6:45pm crew! Everyone finished sub 5:00!! woohoo!
Wow! Rxd and a PR!
Nice time and Rx!
Nice PR Lora, you crushed it.
Great work Lora, knew you would PR this one.. Your last few reps of practice showed really good form!
I think I am as impressed by all the stuff you did AFTER the WOD, as how well you did on the WOD at Rx’s! Nice job!
PR at 4:00 ?? Unbeleivable!
*RX’d (not PR)
WOW, Lora!!
You did awesome as always.
Awesome job Lora! You kicked butt as usual!
Wux2
Overhead squats
15×5
4x20x5
Wod
Grace:
30 clean & jerk
@ 35#
Time: 3:24
Great work Steph. Your OHS looked solid! Nice time on the WOD, too
Nice work!
Mobility
WU x1
Clean and jerks
95-105-115-125-135
Grace
30 clean and jerks 95#
Time 2:35
Really great wod enjoyed it a lot although i feel i should have gone with a bit of a higher weight. Great job tonight everyone we all got sub 5!
Yes to more weight on this one next time Mr Armstrong! lol.. well done!
I agree with Jeff. More weight next time! You can definitely handle it!
More weight for you next time for sure Lance, but I respect the fact that you never want to compromise your technique for a bigger weight or faster time! Keep up the good work!
I echo Corinna’s comments. I’m sure the workout at 95# was very intense, and you may not have had that same feeling if it was heavier. Great job!
1xmob
2x wu
strength clean and jerk
45×10-95×10-115×6-135×5-145×3-155×1
Grace Rx
Did this in April, and set a really good time for myself at 3:13, I wasn’t really “feeling” this today and didn’t think that number was within my reach.. I was at the 15 mark at 1:07, and of course it shot through my head that I was going to tear Grace a new one, then at about 19 the fog rolled in, the wheels fell off, things ran sharply downhill.. not sure which phrase works best here? my one second pauses turned into 10 second pauses..and all I was thinking about at this point was the 800m med ball run for not finishing inside of 5 minutes! lol.. I still finished with a two second PR (3:11) very happy with this one!
Awesome job 6:45 class, and really great job coaching Corinna!..
Thanks Jeff! I could relate to every word of your narrative of what I refer to as the pain storm!
Awesome job on the WOD, especially on a day where you were not “feeling” it. A 3:13 time @ Rx is wicked fast as it is. A tough one to beat…but you did! Well done!!
Wow, that’s a really long story for “I kicked ass”…
Great job good sir!
Haha! Well said, Blake!
And Jeff, 2 seconds is a big deal when you’re doing it rx’d and your time was only 3:13 before! Great job!
Nice job Jeff, would’ve loved to see it!
I knew you would get a PR Jeff, well done!
WU x 1
Strength: Practiced Clean and Jerks
65-75-85-95-105…ran out of time!
WOD: Grace RX@ 95lbs
Time: 4:08
Last time: 4:03 (5 seconds slower)
Was hoping for sub 4, but my body was not feeling it today. I am sure that the pasta, butterscotch cake and wine last night could explain why I felt a little sluggish today. lol!
Awesome job to the 5:45and 6:45 p.m. classes! You all finished under 5 minutes!
Mmmmmmmm….butterscotch cake! Any leftovers?
All kidding aside, 4:08 @ Rx is still a great time!
And nice job coaching tonight. You’re a natural.
Way to Rx it Corinna! Nice time!
Wow Corinna, awesome. Wish I could have seen you & Lora tackling this one. You are both inspiring for the rest of us!
AMAZING! Everybody got a sub 5 minute Grace today. Why is this good? 2 reasons; First, now you all know what an “intense” workout should feel like. Intensity is the fastest path towards progress. And the second reason is, now you all have something to base your next attempt at Grace.
TRUTH!
WOW! Fantastic effort by everyone today!
WU x 2
Practice Clean & Jerk
3×65
3×75
3×85
2×95
2×105
2×115
1×125 (Clean PR WOO)
1×130 !! PR for cleans!
Was very tempted to go for the 135, but decided to stop and be content with my 10# PR for cleans. I haven’t done 1 rep max since Jan or Feb. I think it’s time to tackle
WOD @ 85#
3:30 , PR of 51 seconds from last time, same weight.
Was a good night! Glad I decided to not take a rest day and tackle this!
Glad you decided to come in!
Yippeeee! Congrats on your cleans PR
And wicked job on the WOD. Your C&J’s looked solid all the way through!
Nice PR Chantal!
No comments on my Goldilocks story?
I was shocked that somebody forgot to lock the door to the box. Moral of my story? Lock your doors so nobody come in and plays with your barbells (or steals them).
But I may have missed the point…
LOL. What a fantastic story, Kevin!
lol, obviously everyone read it or there won’t have been such good results. Im just waiting to see how Little Red Riding Hood pans out.
I loved it!
WU x 2
Practiced T2B
Clean & Jerk Practice x 3
65-75-85-90-95
Grace @ 75#
Time = 3:16
23 second PR from last April
Definitely something in the air at the gym today. Amazing # of PR’s and lots by some really substantial times. Congrats to all who did this wod today.
Nice job Heidi
Congrats on your PR!
Way to go Heidi!
What a GREAT day at the gym for CFM members! I’m so happy for all of you, so many awesome PRs!! Great job everyone!!
Strength: OHS
5x 60-65-70-75-80
WOD: ‘Grace’ with 75#
T = 4:04. Really happy with that.
Third time doing it at 75# since last July, I’ve taken off a minute and a half since then.
I think Grace is my favorite!!
Well done, Miss Amanda
A 1:30 PR in a year? Fantastic work! Yay for progress!
Awesome PR Amanda!
Awesome job Amanda!!
With all these comments and great time, I wish I would of signed up for a class tonight! Darn it…