Good ol’ Grace


Nick | 08/04/2014 | 9

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Do you feel pretty good about your cleans, but have trouble turning them over fast in WODs?  Well, today is your day!  We’ll be drilling touch and go power cleans in our strength portion of class, getting used to setting up on the fly and then immediately have the opportunity to apply this technique to the classic CrossFit girl “Grace”.  While we certainly don’t expect this workout to be done unbroken (it can be – see HERE for a crazy performance of the workout by Dan Bailey), practicing stringing a few clean and jerks together throughout the workout will be a good idea today.  Just make sure that we’re moving more than we’re resting.
STR:
Power Cleans
3 rep max, touch and go
WOD:
Grace (see 4/22/14, 10/18/13, 1/14/13 and 4/5/12)
30 clean and jerks (135/95)
Reminder: Our Thursday evening classes are all backed up an hour for this week as we will be hosting “The Space In Between: Art, Green Space and the Public Realm”, a gathering of neighbors who would like to reimagine what is possible with the revitalization of Union Square at 7:30pm (you are all invited).  There will be a 4pm, 5pm and 6pm class and no 7pm class.

 


9 comments for “Good ol’ Grace

  1. Nelly says:

    I may have done 35 of these…..I miss chalk….

  2. christine says:

    strength: 115# *gotta get that split clean habit to take a hike

    1/14/13: GRACE 4:03 at 65#
    8/5/14: GRACE 5:49 at 95# (Rx)

    definitely love the mental steadiness of this WOD. next time will try to do C+J every 10 sec. if done like clockwork (big if), should be under 5 min. good goal to work toward. and then shave it to every 9.5 sec, 9 sec, etc.

  3. Amy says:

    Grace:
    Today: 4:00 at 65#
    4/22: 4:36, 65#

  4. Rich says:

    Grace : 3:21 rx (15 second PR). I did Grace for the first time on Brian’s birthday in 2013. I had been training for a few months, did it at either 95 or 105, and remember thinking there was no way I’d ever be able to do it Rx. Time has flown.

  5. Renee says:

    1/24/13 – 4:42 @ 65#
    10/19/13 – 5:43 @ 75#
    4/22/14 – 5:49 @ 75#
    8/6/14 – 4:40 @ 75#

    I will try this again soon with more weight. Possibly even Rx although, I should be realistic and understand that 85# is the next logical step here.

  6. Renee says:

    8/17 – 9:27 @ 95# Rx

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