Grace
Grace is one of the most popular CrossFit benchmark WODs. We are performing 30 Clean and Jerks for time here. Although a single modality, you don’t want to fly out of the gate or else the “Zap” will happen a lot quicker than you expect. We will work on getting the bar to our shoulders fast, but just as important, repositioning ourselves so that we can move the bar into a locked out position overhead as efficient as possible.
You guys are all doing freaking awesome and as mentioned before, you will see workouts becoming a little more difficult each day. But as your progress grows so will the results! Get after it!
Skill: 20 minute Goat work
WOD:
“Grace”
30 Clean and Jerks for time
Goat Work: Chest to Rings pullups
Grace: 10:46 Rx. Was a little bit nervous to try this one at Rx weight, but higher weights in WODs are definitely a weakness that I need to work on. It took a while, but I made it through, and I think my form on the Jerk was better at the end than at the beginning.
Goat work: muscle ups in the banded seat thing.
grace: i did this back in september at 30kg in 4:43. today, i thought i had 85# and i finished in 5:13 and i was psyched that 20# more only added 30 seconds to my time…until i realized i was only using 75#. FAIL. and now i’m pissed at myself because 6 months and 10 pounds should equal less than 30 seconds. BOO.
every pound counts!
Goat work: 24″ Rebound Box jumps. Was having a good run of between 5 to 7 each minute till minute 18 when I had a horrific bilateral full length shin slide. My previous BJRI (Box Jump Related Injuries) were starting to heal. Oh well.
Grace: 5:09, 65#. Kinda fun at that weight.
Goat work: HSPUs, did 2 reps for each set, but was definitely struggling at the end. Will increase to 3 next time.
Grace: 5:55 @115#. I’m debating if I should start lowering the weight for the workouts so I can keep moving and try to improve my completion times. My goal was to finish under 6 minutes and I knew that wasn’t going to happen with the Rx weight.
I look forward to doing more benchmark wods.
7:34 RX. Tired.
That was awesome Erin – I was impressed by your RX performance 🙂 Tim Fu’s too! Well deserved tiredness.
Thanks Alicia! Everyone killed it. That was TOUGH.
GOAT – 2 pullups with green band, think I can do 3 next time
WOD – 6:55 RX
Thanks Yosh for pushing me to go faster through the WOD!