Member Challenge – 20 Burpee Deadlifts for time (155/115#)
“Grace” @ 50%
30 Clean and Jerks for time (50% of your 1RM)
Compare to July 25/12
At 50%, the workout may be significantly lighter than what you’ve done in the past. That’s ok. We want you to FEEL what Grace is supposed to feel like. Watch Dan Bailey do Grace in 1:02! Bring the intensity to a whole new level.
A PR kind of morning!
Mob + WUx1
Strength : Back squats
5x 90-95-100-105- 115 (4x)
PR for weight
Clean and Jerks in group
Reps : 5-3-3-2-1
Weight : 55-65-70-75-80
PR for weight
WOD: Grace @ 45#
Time : 1:51
Cashout: Accumulated plank in 5 mins
Time : 4:07
Awesome morning!
Great job Val!
Great way to start the week Val! Who says Monday has to be awful π
Fast time on the WOD Val! Nicely done π
Mobility
WUx1
Row 1000m (3:50)
Strength: Overhead Squat
15×5 35×5 45×5 45×5
Still getting the form down for these
Power cleans (determine 1RM): 35×5 45×3 55×3 65×2
These all felt very light, so I just went with 65lbs for the WOD
WOD: 30 Clean and Jerks at 65#
Time 2:50
These felt pretty good, I tried to take my time and focus on the setup and hip drive, it’s a very fun lift.
Mobility
WUx1
Row 1000m
Strength: OHS X5
65-75-85-95
Clean and Jerk
95×5-115×4-135×3-155×1
WOD “Grace” @ 90#
Time–> 2:28
Cashout: Did not accumulate but did 3-1-1
Great to see some familiar and some new faces at the 6:00AM class!
Excellent work morning folks!
It was nice seeing you this morning buddy.
Was nice to see you Gab!
Come to the dark side Gabe!
Nice time on the WOD Gabe! Even if it was with those crazy 6am folks! LOL!
Dear Grace,
You know you are my one and only favorite girl. I am sorry I had to miss our date this morning, but I would not want to pass on to you this cough that I still have from my date last Friday with a (knock off) Fran – sorry! I hope you can forgive me and give me another chance on April 30.
Yours truly.
Hahaha!
Yeah, Grace was very sad…
love it!
P.S. @ Elba …. it’s just allergies! I swear I went back to the clinic on Saturday and that’s what they keep telling me…. lol!
Hahaha, so why am I sick today??????
Just kidding π
I was looking at comments from the last time we did this one and stumbled across this: “If you’re not dead or contagious – GET YOURSELF TO THE GYM” Sad that you’re sick, but don’t want your germs hehe. Rest well Chantal!
I vaguely remember reading this at 3 in the morning last night after being awake for 2 hours coughing… and then decided to ignore it and not show up for 6 am π LOL
Good call!
Mobility
WUx1
Row 1000m
Strength: Shoulder Press X5
80-100-110-115-120PR(3)
Clean and Jerk
85×5-100Γ3-110Γ3-120Γ2-130Γ1
WOD βGraceβ @ 65#
Time = 1:48
Cashout: Plank 3:30
Mob / WUx1
Row 1000m -> 3:46
Push Press x 5
120-135-145-150-155(f)
Clean and Jerk
70(5) – 125(3) – 145(3) – 160(2) – 185(1)
WOD βGraceβ @ 90#
Time -> 2:19
Cashout:
Cumulative Plank in 5 min -> 4:00 even.
Pretty full, fun session.
Mob
64 Burpees
Strength Push Jerk X 5
90-115-125-135-145(x2) fail
Group Strength- C&J
65(5)-135(3)-135(3)-145(2)-165(1) – Weird, I failed my 145 Push Jerk
Wod “Grace” @ 85lbs
Time – 1:41
Cash out Plank 1:44
800m Run
Amazing Monday morning workout!
WU x 1
2 min doubles
Strength: Clean x 5
135,155,175,185,190 (5lb PR)
Group Strength: Clean and Jerk
185 x 5, 190 x 3, 195 x 3, 200 x 1, 205 x 1
Big PR here. Last max was 185 x 1. So 20 lb PR. Felt like I had another 5 lbs left in me but time was up. Very Happy.
WOD: “Grace @ 50%”
2:23 @ 105 lbs
Kinda got messed up here. For some reason I thought it was 5 minutes of clean and jerks. I was settling in at a nice pace for 5 minutes of work then got really confused when people started yelling time after a minute.
I’ve been doing Carb Back Loading as discussed on the “Crossfitters eat to perform” blogs on facebook for one week now. I have been hitting PRs for everything in the last week. I can’t say for sure but I would have to attribute this to the diet.
WU x 1
Row 1000m 3:59
Strength Front Squat x 5
45-95-115-125-135( stayed light…still have sore back)
Clean/Jerk 5-3-3-2-1
95-115-135-155-185 tried 205 but failed
Wod @95
2:36
Just watch Bailey 1:02 Performance. Seems like he push press them all.
Glad to see some of the big boys are like me and not “getting under the bar”. Of course their push press pr may not be the same as mine…
Rowing, Group Clean & Jerks, Strengths, Planks…some even threw in Running, Burpees, and DU’s.
Holy, what a great day for the Box!
Mob
Wu x 1
1000 m row
Push Jerk x 5 45-55-65 No time…
Clean & Jerk 5-3-3-2-1-1
65-70-75 -80-85(PR for jerk!) – 90 (PR for jerk!)
Wod @ 45# 2min49
Cashout accumulate plank in 5minutes. Forgot to write down time, but it was not pretty. This was a huge reminder to work on this.
Mo x1
B. day burpees 64
Strength – push jerk
40-50-55-60-65 (dropped last one)
Group strength – clean & jerk in 10 minutes
5 @ 40
3 @ 45
3 @ 50
2 @ 60
1 @ 65 (did not complete – out of time)
WOD – Grace
30 clean & jerk @ 50% of max for time
Time 3:12 π
Cash out – cumulative plank for 5 minutes
Time 1:50 :'(
Great way to start the week….learned lots!
Don’t be π about your time on the WOD. You are just learning Clean & Jerks…its very unlikely that someone new to this lift would have any of the efficiencies of the movements worked out yet. The weight is irrelevant. What you did today was help your muscles make new pathways to your brain so you can do proper, efficient clean and jerks (at whatever weight) in the future. That means π not π
… and 3 minutes is not a bad time on “Grace”.
…YES! That too!!
That is a great time… my 1st time was 4:29 π You will get the time you want the next time you meet Grace! π
Great class Kevin! 2 for 1 WOD lol
Strength DL x 5
105-130-145-155
Clean & jerk as a group
65-75-85-95x 2-105x 1
WOD @ 55
Time = 2:14
Cash out
5 min plank
Maria… I now know why they call you the QUEEN of plank! Awesome work!!!! And you could have kept going! π
Nice plank Miss Maria! Child’s play for you. Bet you didn’t even break a sweat π
Nice job Maria!
Mobility
WU X 1 & 1000m Row
Strength : Push Jerk X 5
75-85-95-105-115
Clean and Jerks in group
Reps : 5-3-3-2-1
Weight : 85-95-110 (ran out of time)
WOD: Grace @ 65#
Time : 2:27
Cashout: Accumulated plank in 5 mins
Time : 3:05
400m Run
Mobility
WU x 1
800m run
Strength:Push Press x 5
50-60-70-75-80
Group strength: Clean and Jerk
5-3-3-2-1
55-65-75-85-95
WOD: Grace @ 50#
2:54 (it’s still really a “how to get my body to move right” with this move. It takes a lot of thinking to get through it…looking forward to seeing this get easier with more practice)
Plank accumulated over 5 min
3:35
Mobility
WU x 1
1000m Row
Strength : Clean x 5
35-40-45-50-55-60
Clean and Jerks in group
Reps : 5-3-3-2-1
Weight : 40-50-60-65-70
WOD: Grace @ 35#
Time : 3:23
Cashout: Accumulated plank in 5 mins
Time : 2:15
Gotta work on my cleans, but I felt awesome about the jerk @ 70#!
WUx1
800m run
Strength : deadlifts x5
155-185-205-225-255 – kept it light to work on form
Clean and Jerks in group
Reps : 5-3-3-2-1
Weight : 125-145-165-185-205(F)
WOD: Grace @ 95#
Time : 2:06
Cashout: Accumulated plank in 5 mins
Time : 3:55
Mobility
WU x 1
800m run
Strength : Deadlifts
5 x 75-90-100-110-115
Group Strength : Clean and Jerks
5×45, 3×55, 3×60, 2×70, 1×75
WOD : Grace at 45lbs
– 30 Clean and Jerks
Time : 2:12
Cashout : Accumulated plank in 5 minutes
2:12 (rest 18sec.), 0:30 (rest 15sec.), 0:30 (rest 15sec.) and 1:00
Total time : 4:12
I loved what you said today Kevin before the group strength “Finding your 1RM for today..not your best ever, but your strength as it is today.” It’s true, I felt a little beat up today and knew I wasn’t going to hit my best ever π
It should be like that every day.
Mobility class with Jo π
WU x 1
1000 m row – 4:05
Strength
OHS – Haven’t done these very often and not since my latest knee injury so I started super light
5 x 15 – 20… then ran out of time
Group strength
Clean & jerks
5×65 – 3×75 – 3×90 – 2×100 – 1×110 (15# PR from 13.4)
WOD – Grace
30 Clean & jerk @ 55#
Time : 2:40
Cashout : Accumulate max plank time in 5 minutes : 2:27
Good times!
AM
Back Squat x2
135-170-225-235-245-255-260-265
Dips x5
25-30-35-40-45
PM
Grace @115#
2:16
Plank in 5 min cashout
Accumulated 3:31
OMG…you sounded like you were giving birth during that plank cashout! Its nice for us mere mortals to know you find some things challenging π
Planks are my nemesis.
WU x 1
1000 m Row
Dead Lifts x 3
150-160-170-180-190
Clean & Jerks
55×5-65×3-80×3-90×2-105×2
Grace @ 55#
Time = 1:45
Accumulated plank in 5 min = 2:55
Lots of variety this morning. I like 50% Grace!
Speedy!! That is a fast time on the WOD! Nicely done π
Mobility
WU x 1
800m run *first time in forever…felt good
Strength: OHS (x3)
45(5)-65-85-95-105
Group Clean & Jerks
95(5)-110(3)-125(3)-145(1) * ran out of time and quite get to my max
WOD “50% Grace” @ 80#
Time = 2:12
Cashout: 5 min to accumulate max plank. Total time = 4:00
Great class today. No time for chit-chat! π
Mobility
WU x 1 _+ 800m run (fels great to start running again! π )
Strengh: Push press
5 x 65,70,75,80,85
WOD: Grace
30 Clean and Jerk @ 55 #
Time: 1:57
Cashout: Accumulate max plank time in 5 minutes: 4:14
I really liked this class! Jammed pack! Good job 4:15 crew
Just looked back I actually did this one back in July. Since then, I increased by 25# and got a PR of 2:32
NICE PR!!
Holy crap! Fast time AND HUGE PR! Nicely done π
Awesome work Tania!
Wux1
Row 1000 3:36
Deadlifts x5
245 265 285 305 335
[email protected] 105
1:54
Plank 3:10
Clean and jerks
135×5 145×3 185×2 205×1 215x F
WU x 1
1000 m row
OHS x 3
65 75 85 95
C & J
5 x 105 3 x 115 3 x 135 2 x 155 1 x 170
WOD – Grace @ 50% of max = 85 lb
Time: 2:31
4:04 on 5 min. Plank
Mobility
64 birthday burpees
Strength: Back Squat
70-80-90-100-110
Group Strength: Clean & Jerks
35-40-50-55 (ran out of time on the last set)
WOD: 30 clean & jerks #25
Time-1:40
(I found it easy…. so I think I should have used more weight, but I know Kevin says I should have done it faster!)
Cashout: Planks 5 minutes
Total time- 3:40
Great Workout!
Mobility
WU X 1
1000m Row
Shoulder Press X 5
135-145-155-165-170(2)
Clean and Jerks
130 X 5
170 X 3
185 X 3
195 X 2
200 X 1
WOD – Grace @ 50%
100# and 2:16
Cashout – Plank 5 Min accumulated time = 2:36
Nice job on the WOD Jeff! π
Back Squat x2
110 135 155 160 170 175 180 185
WOD @ 70# – 2:10
3:30 accumulated plank
Holy %$!!# I actually got to do a Strength! It’s been over a month. The Open season is great and all but I’m really looking forward to getting back to regular training.
Mobility, some extra shoulder stretching. They feel a little weak today.
Wu x 1
800m run.. first run since fall. Very happy to find that this was actually not hard, as before about 400 then walk then run then walk.. Great way to start the week.
Strength OHS
95/ 115/ 125 x 5 (didnt feel good so stopped there)
group strength clean and jerk
95×5 130×3 150×2 185×2 185×2 working on form, wasn’t great.
wod @ 100.. form was a little better after kevin gave me the prison scenario….lol
1:37 probably would have been a little faster if i would have put the bar down from overhead instead of dropping back to shoulders then thighs then floor…lol Don’t know why I didn’t want to drop the bar…
cashout accumulate as much time as possible in 5 min of planks.
4:15
HAHA! Prison scenario! Squeeze that butt! π
Really fast time on the WOD. Way to go!
Thanks, and yes it was a really horrible vision but it worked…lol
mob
wu x 1
Run 800 m – thanks for keeping me company Taylor π
Strength
Front Squat – 50 (5)- 60(5)-70(5)-80(3)-90(2)
Group Strength
C & J – 45-55-65-85-95(1)
Wod: Grace @ 50%
30 Clean & Jerk 50#
Time: 1:52
Cash out: Accumulate as much time in a plank in 5 minutes
Total accumulated time: 345
Great night!!!
mob
wu x 1
Run 1000 m (3:25)
Strength
Deadlifts – 155-185-205-225-255 (all 5’s)
Group Strength
C & J β 95(5)-125(3)-145(3)-165(2)-185(1)-205 – failed
Wod: Grace @ 50%
30 Clean & Jerk 95#
Time: 1:41
Cash out: Accumulate as much time in a plank in 5 minutes
Total accumulated time: 239
Nice sharing the bar Frankie!
my plank time was actually 3:31 ooppss
WU x 1
1000m row: Felt great to row!
Practiced false grip on rings…hurts like hell!!!!
Group Strength: Push Jerk
5-3-3-2-1
65-75-90-100-110
WOD: Grace @ 65 lbs 1:56
5 minute plank
Great class!
p.s. Plank was definitely broken!!!!
Mob
WU x1 ( with beat swings)
800 m run (chose to run since I’d prefer to row – cft logic π )
Squat Snatch 2 x 8
15-25-35-40-45-50-50-55
Working on getting into the squat without riding it down. Did ok til 50 when my feet were very wide.
Grace @ 65#
2:37
5 min plank – unbroken
I knew you would do the full 5 min unbroken! π
I need to put that back into the rotation – that was no joke!
mobility
Wux1
800m run
Bench Press x3
135-145-150-155-165
Clean & Jerk
135×5- 150×3- 170×3- 195×2- 215×1
“Grace” @115
Time: 2:12
Plank time 3:27 in 5 mins
Mobility
WU x 1
800m run
Strength: Back Squats x5
135-155-175-200-220 (10# PR)
Group Clean & Jerks
95(5)-110(3)-125(3)-145(2)-155 failed but only had a second to try
WOD β50% Graceβ @ 75#
Time = 1:49
Last time I did Grace it was at 85# with a score of 3:23. Kind of a PR I guess.
Cashout: 5 min to accumulate max plank. I didn’t take my time down but I must have accumulated close to 4 mins…right Jeff? More like 1:30….
mobility x 1 , 1000m row @ 3:44
Strength
Front squat
95-110-120-130-140
group strength (clean and jerk)
5-3-3-2-1
85-95-105-120-135
wod Grace
30 clean and jerk #65 1:27
plank 5 min
Mobility
WU x 1
1000m row
Strength
Push Jerks
95,135,145,155,160 x 5
Group Strength
Clean & Jerks
5-3-3-2-1
95,115,135,155,175
WOD “Grace”
30 Clean & Jerks #85
@ 50% of MAX
Time Cap 5 min
Time: 1:55
Cash out: Accumulate most time in a Plank in 5 min
Score: 3:45
WUx1
800m run
Strength : Push Jerk x5
65-75-85-95-105
Clean and Jerks in group
Reps : 5-3-3-2-1
Weight : 75-90-100-115-125
WOD: Grace @ 65#
Time : 2:22
Change for Change
Grace @ 85# – 2:48, 42 sec. PR!
Change for Change
105# and 2:10