Thursday, July 16, 2009

GRACE

warm up
400m run

jumping pull ups x 20
hspu x 10

pvc burgener 3 x 5

workout
for time:
135# clean & overhead (press/jerk) x 30

scale load as needed

starting position for each rep is from the ground
clean the bar in any fashion to the rack position (power/squat clean)
finish position is overhead anyhow, with knees/hips/elbows locked out

athletes performing this workout as the baseline for the "Grace Challenge" will do it as rx or scale to 115 or 95.

9 comments:

  1. rh16 July, 2009 07:48

    i want to see a sub 2:00!

    ReplyDelete
  2. CrossFit JAX16 July, 2009 08:41

    i want to see my feet!!! :) xo, prego

    ReplyDelete
  3. Rob in Ger.16 July, 2009 18:27

    bou.rx.5:28
    Raymond 16yrs/mod 95#/2:55
    Susi.mod 60#.5:23

    I took advantage of a day off.

    ReplyDelete
  4. CrossFit JAX16 July, 2009 23:36

    with the exception of a handful of our athletes, the preliminary baseline Grace is in the books! 6 weeks from now, these same athletes will perform Grace once again in hopes of getting the fastest time and/or most improved time in order to win our Grace Challenge!

    fastest time for men RX goes to todd, while the fastest time for women goes to lisa @ 65#. coincedentally enough, they are married to each other...hmmm...i might need to look into this a little bit more lol. just kidding guys! awesome job.

    for everyone else, you now have a baseline to go off of, so use the next 6 weeks solely with the intent on improving your Grace!

    cav. 164bw. 125#. 6:16
    caleb. 150bw. 135#. 4:31
    harry. 235bw. 95#. 4:41
    travis. 203bw. 95#. 3:50
    kohl. 249bw. 135#. 2:27
    matt m. 180bw. 115#. 3:20
    kristin. 150bw. 75#. 3:27
    todd. 218bw. 135#. 2:22
    lisa. 110bw. 65#. 2:31
    ryan. 199bw. 115#. 3:07
    scott. 175bw. 95#. 3:19
    turbo j. 158bw. 135#. 2:37
    stephen m. 185bw. 115#. 3:02
    brian d. 178bw. 95#. 2:09
    justin. 148bw. 75#. 3:41
    steven a. 170bw. 75#. ? (lost count of reps)

    ReplyDelete
  5. CrossFit JAX16 July, 2009 23:37

    distant cfjax member, jeff s., also performed Grace today on his ship which is underway...

    jeff s. 135#. 6:01

    ReplyDelete
  6. 32417 July, 2009 11:42

    Ok I'm in too! You guys are going down like chinatown!!!!!! Let's shoot for a friday or something so I can come down for it.
    over and out

    ReplyDelete
  7. CrossFit JAX17 July, 2009 16:04

    steve c. 197bw. 135#. 2:40

    ReplyDelete
  8. Angela17 July, 2009 22:14

    Hell yeah bitches! 65# 3:00 flat!!! beat that!!!! ;-)

    ReplyDelete
  9. CrossFit JAX17 July, 2009 23:36

    jenn. 118bw. 65#. 4:19

    ReplyDelete

Subscribe to: Post Comments (Atom)