Wednesday is the last day to sign up for the Hopper – https://raceroster.com/events/2014/2959/atlantic-hopper-event
Every 90 seconds for 12 min (finding a heavy set)
Power Clean + Hang Squat Clean + Push Jerk + Split Jerk
“Grace”
30 Clean and Jerks (135/95#/60%)
Compare to July 3/13
Please cancel my 6:00am….thx
What??? Luna’s made 500 classes already
Congrats Mumma 🙂
Congtats Elba!!
GRACE! Eeeeeeks
Missed you this morning Chantal!!!
I miss my 6 am crew as well. Sorry I’ve been MIA. I will be back at 6 am soon. 🙂
Way to go Luna, and you’re not even 500 days old yet! Kevin must have counted tummy time as well.
Mobility + WU x 1 + Group WU
EMOTM 10min (finding a heavy set)
– Power Clean
– Hang Squat Clean
– Push Jerk
– Split Jerk
65-70-75-80-85-90-95-100-105-110
WOD “Grace”
30 Clean and Jerks 85#
Time: 3:34
Nice job Vince!
Mobility cplus WU x2
Group WU
EMOTM for10 minutes of:
-power clean
-hang squat clean
-push jerk
-split jerk
(Finding a heavy weight): 25, 30, 35,40, 40, 45, 45, 45, 50, 50, 50
WOD: GRACE
’30 clean and jerks #40
Time3:06
Great class Kevin and great energy at the gym this morning!!!!
Great time! 🙂
Nice seeing you this morning!
Oh and a big congrats to Elba 🙂
Congrats Elba!!
YAY GRACE!!!!!! One of my favorites. I think she may be a favorite for a lot of people…and she’s certainly a welcomed treat after FRAN yesterday! Enjoy, everyone!
Congrats Elba!! My CrossFit experience wouldn’t be the same without you, I’m so happy to get to see you at the gym as often as I do!
Congrats Elba!! 🙂
Warmup
EMOTM for 10 min clean and jerk set
45-50-55-65-70-75-85-90-95-105
Grace @ 75lbs
3:16
Great class 6amers. Thanks, Kevin!
Great job Gillyon!
Great job Gillyon!
Tough start today and it didn’t get much better. Late, then all my lift felt like s#*t!
EMOTM 10 min
Power clean+hang squat clean+push jerk+split jerk
Ended with 70#. Felt super heavy today and my left wrist had a lovely stab in pain
Grace with 60#
3:54
I did this WOD last year but didn’t post and I’ve lost that book 🙁 I know I used less weight. Probably about 35# as I just started then. My time was faster then but I’ll take the weight PR.
Form really broke down today. I may redo this one in an open lab
Great job 6amers. Thanks for the extra weight push Ang. Bully 🙂 haha
And congrats Elba! You’re one strong Mama!
Pretty great time and weight despite it feeling like crap. Nice work!
I agree….great job!
Congratulations Elba!
Open gym:
Max muscle snatch 35 55 65 75
Power Snatch 75# 1×4
OHS 75# 2×2 90# x1
P.Clean + P. Jerk 105# 1×4
Every 90 sec for 12 mins
P. Clean + HSC + P. Jerk + S. Jerk
85 85 95 95 105 105 115 125
Grace @ 85#
3:18 (24 sec PR from Apr 2012)
Great Job Jo! Fast Time!
Great work on that PR Jo!
Yah for PRs!
Nice pr Jo!
Mobility
Group Wu
Every 90 sec for 12 mins
P. Clean + HSC + P. Jerk + S. Jerk
135-155-175-185-195-205-215-225
Grace
Time: 2:04 RX
Last time i did this was july 2012 with 2:25 @#95 nice little PR 😀
Good job dude!
Wowsa! Sweet PR Lance! Heavier AND Faster!
Going after Dan Bailey? Wow! Great time!
yup just need to cut my time in half :p
Nice PR!
Mobility
Group Wu
Every 90 sec for 12 mins
P. Clean + HSC + P. Jerk + S. Jerk
95-115-135-135-145-145-145-155
Grace
Time: 3:57 RX (20 seconds off PR time)
I find it more difficult to lift in the morning than the evenings, everything felt heavy today.
Congrats Elba on 500 classes!!!
Thanks for the class Kevin!!
Nice PR man!
No PR today 🙁
20 seconds slower, I blame working out this morning and watching Lance for the first 2 minutes haha
Mobility
Group WU x2 (first time doing half my pullups with only pink band)
Every 90 sec for 12 mins
P. Clean + HSC + P. Jerk + S. Jerk
55-60-65-70-75-80
Grace
30 C&J @60#
Time: 2:59
So this was a 25# AND 35 second PR…I knew it was heavier, but thought I was slower than last time. Yay!
Congrats Elba on 500 classes!!!
Nice Heather! So Fast!
Wow! Strong and fast!
Great PR Heather!
Gracias everyone for the nice comments!!! hopefully many more to come 🙂
Congrats Elba!
Mob. And WUx2
Every 90s for 12 min. :
Power Clean + Hang Squat Clean+Push Jerk + Split Jerk
# 50, 60, 70, 80, 85, 85, 90, 90
WOD: Grace
30 Clean and Jerks # 60
Time: 2:57
That is a 1:11 PR for time and last time I did # 35 yay!
Thanks Kevin! Nice to see BJ and Tania today!
Wow Nice PR Alaina!!
That’s a pretty huge PR! Good work!
Great PR Alaina!!!
Nice PR!!
EMOTM for 10 min clean and jerk set
55-65-75-85-95-105-105-105
Grace @ 85lbs
4:41
a minute and half slower than 2012, but 20# more this time. I’m happy with that! Thanks for the push Amanda. Fun class Mario!
Congrats Elba! I really enjoy training with you!
Good job – RX next time 🙂
That means same for you 🙂
Shhh
Nice work, tank!
Great job Maria!
Great Work Maria! Fast and Heavy!!
Mobility
WUx2
Group Wu
Every 90 sec for 12 mins
P. Clean + HSC + P. Jerk + S. Jerk
65-85-105-125-135-145-150-155 (Felt heavy at 150)
Grace @114
Time: 4:45
Sweaty mess
Nice work Shawn. I hope the hands held up.
Yes they did. No further tears and no bloody mess on the bar.
Congrats on 500 classes Elba! You are power and grace rolled into one. 🙂
Yaye Elba!!
Mobility
WUx1
Group WU
Every 90sec:
Power Clean + Hang Squat Clean+Push Jerk + Split Jerk
55-65-75-80-85-85-90-90
WOD: “Grace” @75#
Time: 4:03
Last time I did this was in 2012, 3:24 @35# (PR 40# Heavier!)
Great Class! Thanks Mario!
That’s a great PR Steph! Holy cow 40#?
Someone got strong…
Nice job, lady!
Very nice Steph!,,,
Awesome improvement!
Strength: 55-65-75-85-95-95-105-105
Grace @ 85#: 5:25. Ten seconds slower than last time. I’ll take it, considering what my diet has looked like, that I just came off vacation, and that it wasn’t a complete train wreck like Fran was for me yesterday. 🙂
Fun nooner as always, I love them!
Great job on the WOD! I’ve missed you!
I think you might have yelled at me today on my choice for weight….
I DID yell at you when I read your post!!
Hugs
Great Job Amanda! 85# is no joke!! Strong!
Mob/WU
Group WU
Strength Complex:
Every 90 sec for 12 mins:
— Power Clean + Hang Squat Clean + Push Jerk + Split Jerk
95 – 95 – 115 – 125 – 145 – 155 – 165 – 175
“Grace” @ 125#
Time: 2:54
21 sec & 5# PR!
“Grace” is one of my favourite benchmarks as I strive to do it faster and heavier each time.
Progress!!
— April 13/12, 4:03 @ 95#
– July 25/12, 3:33 @ 100#
– July 3/13, 3:15 @ 120#
— July 8/14, 2:54 @ 125#
Good of you to show your progression, keep getting stronger and faster. Nice work!! Crossfit works!
Wow Blake that’s awesome progress!! And you are right, Grace is a good benchmark to measure progress.
Cool to see the progress
Awesome Progress Blake! Great Job on your PR’s!
Congrats on the 500 Luna! …and Luna’s driver & feeder person.
Congrats Elba! Going to miss training with you in the morning!
Mobility
WU x2
Group WU
EMOTM for10 minutes:
-power clean
-hang squat clean
-push jerk
-split jerk
25, 30, 35,40, 45, 45, 50×1, 45, 45, 45
WOD: GRACE
’30 clean and jerks 35#
Time = 3:49
cash out – couch stretch
Nice job Rachel!!!!
EMOTM 10min (finding a heavy set)
– Power Clean
– Hang Squat Clean
– Push Jerk
– Split Jerk
95-115-125-135-145-155-165-175
WOD “Grace”
30 Clean and Jerks 115#
Time: 3:01
Nice work! RX for you next time!
Good work, handled that barbell like a boss!
– Mob
– WUx2
Every 90 seconds for however long it was… Power clean + hang clean + push jerk + split jerk…
85-95-105-115-125-125-125-135
WOD: Grace
30 clean & jerks at 85#
Time: 4:13
Mob – WUx1
Deadlift 5-5-5-5-3-3-Max
135-185-205-235-275-315-355×8
Group WU
Complex PC-HPC-PJ-SJ
Every 90s – 8 rds
95-115-135-155-175-185-195-205
Missed the landing on last SJ… Very wobbly
WOD Grace Rx – 2:10 (15s PR)
That was my post… note to self: iPad is not necessarily signed into CFM under my name.
Holy crap, Steph – a 355# DL? Heeheeheehee….. 😉
355# for 8 reps… Maybe I should check the house for performance enhancing drugs…
I know I got strong 😉
I was about to say…Steph got swole!
Nice work dude/ma’am!
mob wux1
group mob wu
EMOTM for 10 min
power clean
hang squat clean
push jerk
split jerk
65-75-85-95-105-115-125-135-145-150
WOD Grace
30 clean & jerk 105#
time 3:43
Mobility + WU x 1 + Group WU
EMOTM 10min (finding a heavy set)
– Power Clean
– Hang Squat Clean
– Push Jerk
– Split Jerk
35-50-55-65-70-75-80-85-90# (failed)
WOD “Grace”
30 Clean and Jerks 60#
Time: 3:33
Great Time BJ!!!
WU + Lacross ball and foam roller
OLY
Clean + front squat + split jerk @ 90# x1 x5sets
Deadlift + high hang snatch + snatch @ 50# x1 x5sets
Grace @ 75#
3:10
Fast on the WOD! Great Job Melanie!
Ah you’re so strong! Great job!! 🙂
Congrats o your 500 classes Elba!
WU x 2 + Group WU
EMOTM 10min (finding a heavy set)
– Power Clean
– Hang Squat Clean
– Push Jerk
– Split Jerk
95-115-135-135-145-155-155-165
WOD “Grace” Rx
30 Clean and Jerks @ 135#
Time: 4:44
no PR did 4:17 last time
Wu and mob
Strength complex
55-75-85-95-105-110-110-115
Grace @ 85# : 3:34 … 58 seconds slower than last year. Considering I took a good 20 – 30 seconds to take off my oly shoes, I’m ok with that. I also said last year I should of went rx’d, but knew that wasn’t possible today with my inconsistent training schedule :(. Grace, till we meet again.
Why’d you take off your OLY shoes?
They make my calves sore? As in I’m about to get a cramp? Proof: I got a toe cramp during prep class and another one that woke me up in the middle of the night.
Oly class
Grace
Time 3:17rx
Last year did 95# in 3:28
Strength
35-45-55-65-75-80-85-90
Wod @ 65#: 2:59 (4 sec off pr but still happy as not as much strength training in last months)
Some heavy lifting today!!
Bravíssimo Elba and cie!!
Every 90 seconds for 12 min (finding a heavy set)
Power Clean + Hang Squat Clean + Push Jerk + Split Jerk
55-55-65-65-70-75-80 (good weight – OK for technique)
“Grace”
30 Clean and Jerks (135/95#/60%)
65# – Lost Track of reps stopped at 5 min
mob wux2
group mob wu
EMOTM for 10 min
power clean
hang squat clean
push jerk
split jerk
65-75-95-95-95-105-105-105-105-115
WOD Grace
30 clean & jerk 105#
time 4:27
Grace @ #70
Time 3:23
Grace @ 55#
3:23
WU x 1
Grace
Rx’d
Time: 4:46. (1:47 sec slower but 15lbs heavier) happy with that, under 5 mins was the goal!!
Thanks for the push to do it Rx Amanda & Jeff L!!