CFWUx2 10x45dl burgener r1 10x135dl  1cj r2
13:35

2'59mins RX!

4:12 Rx’d weight. Missed the squat Clean each rep memo. Will redo in a couple days

4:20 Rx 

RX
6:56

3:57 30 power clean and push press @52.5kg

7:45 rx’d in sick mode coughing up junk. Started off pacing myself as squat cleans at this weight and volume have typically been a weakness for me. Finished strong on the last 5. 
39/5’9”/189

7:11

For time:
-“Grace”: 30x clean and jerk
*Goal for this is to be unbroken. Any break that you have, which will constitute your hands coming off the bar, immediately add 5 reps to the RX’d amount.

1:42 -- all reps unbroken using 75-pound bar.  

Grace

3’27” 52 kg - Scaled

30 squat clean and jerk : 4’30 (135lb) 

5:17 didnt saw the squating note......

9:45 135 lbs

45kg
2:42

Rx 6:01

8:37

5:57 @ 115lbs

3:58 RX. (Push Jerks)

7:49, rx. sqt clean and push jerk. 
double my grace time with pc/pp.

Rx 3:11

12.19 rx

6:11 Rx

27:35 90lb

RX 135lb
8:15 (having to squat clean every rep makes a huge difference)

10:18 Rx’d

I did thrusters, paused, then a jerk - didn’t touch the ground at the end of eat rep 

50kg instead of rx 60kg 

7:50

M50/5'5"/155

30 c&j no squat

5:10 @115#
(4:30pr)

4:48 - regular cleans, not squat

M/56/6'2"/179
115# 
9:31
Pace dropped WAY off on the last 5-7 reps. 75% mental.
"PR" was 5:30 back in 8/2014, with pwr cleans and 99#. 

12 minutes @ 75 lb

9:14 way harder than I thought whew

M/42/5'4"/146lbs
Subbed 95lbs for squat cleans
5:56

M35 4:53 Rx

M35 4:53 Rx

Scaled to 40 kg
6:20

5:57 (95lb, didn't squat clean them)

9:31 scaled to 50kg

60kg
5:21

4:20 with a 75# strongman log

50 kg - 6:35 @ 170 hr avg

I did Grace back on 11/20/18 in 2:20 (PR) so today I switched it to Isabel since I haven't done that WOD since 2017.  I PR'd my Isabel time by 0:55 with a 3:00 even time.  Pretty stoked!

Complete but I worked up to 135 from 95 because of my back and newness to crossfit 

8:55

I have a pain on the interior portion of my right knee when I try to squat below the knee hinge. Any ideas on building that up so that I can squat fully?

RX: 8:05 - 5’10, 185, 38y/o. Writhing in blood lactate pain on the ground afterwards. 

9:24
“Squat clean each rep.”

14:00 rx

3:05 at 65 lbs.  clean and jerk from hang position.  no squat due to knee issues.

3;44

5:24.  I got the squats in, but I thruster-ed out of most reps.

My normal Grace is 2:53.  This one 7:12

8:55 Rx more like squat clean and thuruster 

9:48 Rx 

8:30 Rx

To make it a sprint scaled to 65#

4:13
That is a PR at 65# 

Scaled to 95 lb.
5:29
M / 39 / 204lb / 6'  

For the first time using the RX weight: 17'04" 

Scaled
50-40-30-20-10 seconds L-sit 
15-12-9-6-3 strict back extensions

4:39 RX

5:56 rx'd. PR is 4:05 many years ago. Nice and steady today

95# clean and jerk (did not squat) 30 reps 

5:21 

7:15 RX. Tried to Clusters to go quick. Went well, just a lot of weight to do that many thrusters with.

2.34 @ 50kg

Rx’d with Squat Cleans

8:50

5:11 RX’d. 

5’8” / 160 lb / 20 / M

Rx’d 6:56

6:25@75# squat cleans and push jerks 

M/44/6'2"/185

Scaled to 115# squat cleans
4:51

Grace

30 clean and jerks for time

Men: 135 lb..

Squat clean each rep.    13,05 

Grace

30 clean and jerks for time

Men: 135 lb..

Squat clean each rep.    13,05 

Grace

30 clean and jerks for time

Men: 135 lb..

Squat clean each rep.    13,05 

Grace

30 clean and jerks for time

Men: 135 lb..

Squat clean each rep.    13,05 

Grace

30 clean and jerks for time

Men: 135 lb..

Squat clean each rep.    13,05 

10 squat cleans (40kg)
10 squat cleans (50kg)
10 squat cleans (60kg)
-10 hollow push ups every 5 reps 

*Shoulder is better, but still don't want to press! 
*Not for time! Mechanics over intensity!

Make
5’10”
225 lbs
32 yo

8:34
Scale to 115lbs

15.48 9 at 145lbs 21 at 95lbs

6:56 modified @ home with hubs & very little equipment!
75 squat clean & jerks w/two dumbbells 
15 lbs. db

3:51 scaled to 95lb

30 Squat Clean and Jerks
100 #    6:00 
Did view the video....very true 

New pr for 40kg 2.1 minutes,
Last time 2.5 

Started out Rx but stalled out and had to lower the weight
10x135 lb (pause timer to change weight),
20x115 lb
11:31
M/38/5’10”/171

Playing it safe with the right arm.
30 Left arm DB squat C&Js @ 70#
4:43

Terrible team WOD
2000 m Ski erg, partner held 80#s in KBs (53,35) in front rack until failure, then switch
11:28

4:47 with sqt clns 

7:37 #115 

6:00 rxd

4:24 Rxd
Squat cleans are a whole new element to Grace. Love hate ;)

5:51 rx

Metal plates and couldn’t drop them...felt like if I was at home with my bumpers it would’ve went a little faster. Fun one though! 

M/6-3/215lbs

5:52 RX in the home gym for fun. I pretty much did thrusters and dropped the bar the whole time. Not sure if that is correct but when I hit 21 reps my mind shut down, because you know, the couch was like 100 feet away looking all cute, took a 20 second breather and finished it.

M/150/5’8”/29
40 kg 9:09. I’ve been doing CrossFit for a few months now so I still consider myself as a beginner

5:20  M/47/166lbs/5'9"

Started at Rx, but after a brutal 10 Reps realized weight was going to be too heavy for me, had to scale down to 115lbs for final 20 reps.

6:49 RX’d

5:15 115#

6:33 @85# 

10 Strict Pull Ups, 10 Strict Ring Dips, 10 GHD, 10 Back Ext, 10 PVC OHS, 30 Sec Hand Stand Hold.  

January 2018 Grace with Power Cleans @ 95 lb: 4:38

Today with Squat Cleans @ 95 lb: 3:11

D with Squat Cleans @ 35 lb: 4:02

Sustained what seemed to be a fairly significant knee injury training Jiu Jitsu on Friday night. Got tangled up, heard a pop and proceeded to freeze in fear. That being said, there was very little pain at the moment of the injury and I could still squat to full depth after. Saturday morning was rough. Very stiff, very little range of motion. That being said, throughout the day it loosened up and I begun rehab. Typical rehab stuff, spin bike, quad sets, glute mead activation, stretching, ice yada yada. I've decided to make Crossfit my primary source of rehab. Today I have much more range of motion, can walk pretty decently, can climb stairs, much more ROM and I am optimistic. 

I warmed up with my rehab activation work & did "Grace". I'm a low 2 minute grace usually, but today I did 3 sets of 10 clean and jerks. Empty bar, 65, 85. It was mostly muscle cleans to strict press, though the last few reps of each set I played with the re-dip. Cooled down with some stretching, box squats (unloaded) to a tall box, and some step ups to to 6" box. 

Grace
30 clean and jerks for time
Men: 135 lb. (115lb)
Squat clean each rep.

9:46

Grace
30 clean and jerks for time
Men: 135 lb. (115lb)
Squat clean each rep.

9:46

RX 
15:50
185M/36/185lbs
First time doing grace. I came out of the gate a little fast.

5:42 RX 

7:39 rx

115# 
7:38

65 lb.

Huffing and puffing although weight wasn't heavy.

Stay with same weight and try more reps unbroken to finish sooner.

8:29 95#

Taking away the instructional videos, scaling and workout tisa makes the WOD of the day useless for beginners. Any recommendations on another solid WOD app?  I went from loving this app and really starting to enjoy CrossFit to getting ready to try something else.

Scaled to 95#. Legs beat from am hike. 7:03

5:19 rx. Last time at pc grace 3:39

M/44/5'8/#205
Rx_5:31

6:49 rx 

Scaled to 75lbs 

5:15 mins...

I felt like the weight was just right. Enough to move fast and controlled. 

My feet were on fire after the WOD. I’m guessing I need to explode through my heels better, correct?

5:20 , scaled to 110 lbs 

7:18.72 Rx

Grace is fun, but also very challenging. First time doing it Rx, and boy was it tough. Physically, of course, but mentally exhausting as well 

Scaled to 110 lbs and 20 reps. A pretty new movement to me. 8:59.

3:57 no squatting 

9:44 at home,in the basement with an old weider set(iron weight). 135 lbs
Next try in the gym...
Previous best was 125 in 5:24

HQ, when posting a reply with a mobile device, it bounces back up to the top.  Thanks for the compare to link, very helpful!  😃

Scaled to 30 squat C&Js, 50#
5:03

181110  Grace, 45# 3:12 (power)

40# dumbbells, and did squat cleans, as Rx'd.

7:19

7:22 - scaled to 30kg

7:51 RX

M/44/6”5/238

53 YOM 5’6” 217

Scaled Cindy for time

Intermediate
115X 30 Clean and Jerks
6:40

For time, 3 rounds of: 100 walking lunges, 50 box jump-overs (20"), 25 GHD sit-ups = 23:35

10:41, scaled to 30 reps 110Ibs

7:10 115 lb

9:05 Rx'd, usually quicker (last Grace with full squat cleans 5:32).

Scaled to 95#
squat clean and jerk
6:40
m/48/175

1st week of CF
1st post

Scaled to 105#
11:34

Rx'd 10:27
Had never done a squat clean before so I did 30 singles to ensure I was doing them right. Can't wait to see this score improve!! 

I appreciate having the compare to! Thank you 💪

5:01

95#

M/59/6’2”/230

M47/170
Scaled to 65lbs - power clean/push press
4:54

5:00 RX

Great Workout with the CrossFit Seminar Staff Crew at the L1 course in Italy! 
Arianna 4’11’’ 
Marco 3’20”
Matteo 3’08” 

Scalled to 40kg -9min 12sec

4:54 rx. 
Did light overhead squats after 5x5
Stopped at 125#. Hip is getting better!

12:14-No scaling.  Concentrated on keeping the correct form. 

me 100lbs 7:40
coach michele RX 8:43

Oh, one more thing...it is my humble opinion that if everyone in the world watched today's video regarding "correlation vs causation" AND read our recent article describing the differences between "conjecture, hypothesis, theory and law" that a significant portion of the factless, highly opinionated, noisy ramblings on facebook and other social media platforms would greatly diminish. (and that would be quite wonderful)

4:26 Rx

My power clean Grace is 2:24. I wonder how my power output compares between the two versions.

Squat clean = game changer.  : )

36m/69”/150#
115lbs; 7:58
🥵 

7:27 Rx. Did squat cleans + push jerks all reps.

Squat cleans. Damn. 
10:10 and that’s 30.75 reps. One was definitely a no rep, didn’t get under the bar. Scaled this weight down to 65# as I am still practicing the art of Squat Clean. 

5:47 @ 85lbs

6’46” RX

2' 46" scaled to 40kg

Scaled to 40kg - 8min 33sec

Hey, scaling options and "how to" videos, like in 2018, Will be Fine to add for each wod. Thanks 😉

3:53 rx’d 

First time on RX; first few reps went fast. But took 17:51 to finish. Previous attempt was on beginnerlevel last year (35kg/77lbs). Overall quite happy!

10:20 scaled to 50kg (110 lb ) mixed between split and push jerk. 
First 10 4-3-3 then 2-2.. 

10:20 scaled 40kg

Grace @ 50kg 
Time: unknown: probably 12+ minutes.
Additional
2x50kg push press
6 RNDS @ 30 SEC
GHD sit-up + Plank

(compare 40kg last time)

9:20 scaled 50kg 

intermediate grace 4:15 pr! 

Champions Club Scaling Notes

STIMULUS: An rx’d Grace is meant to be a brutal sprint. In track terms, think about an all-out 800 meter sprint. The squat clean is most likely added, among other reasons, as a variant to make this more difficult for seasoned athletes.  However, like running, I think the intensity needs to be earned. This is done based on technique, not load. I love CrossFit because it takes specialty things like gymnastics, Olympic weightlifting, running, and powerlifting and asks us to do them within the context of the 10 general physical skills. Being able to do one clean and jerk at 225 with great form is really impressive to me. What is even more impressive is being able to have almost-great form doing half the weight while you are dead tired. That is what this workout asks you to do. If you don’t have the rhythm and coordination to connect consecutive clean and jerks — regardless of weight — then I would look to modify the workout entirely.

GROUP: So I kind of lied in the legless rope climb/abmat sit-up post; we did that as a team workout on Friday instead of saving it for tomorrow (Sunday). But that leaves Grace available to do as a team. At this hour, I’m thinking about doing something like AMRAP in 12 minutes of: 8 burpees, 16 jumping lunges, 30 sec. handstand (or something along those lines). One partner works while the other does clean and jerks for quality. The triplet can go intense and even gives the athletes a chance to practice the overall down-and-up of the entire movement, as well as the lunge and overhead position that comes from the clean and jerk. The other partner can practice the actual clean and jerk slowly and work on connecting one movement after another. This also gives them more reps over the course of the workout than they would just doing the benchmark. Any poor souls ready for regular Grace can die quickly in a corner while we tend to them after the group finishes.

INJURY: The team workout style also gives injured athletes a chance to get more out of the workout (30 one-arm dumbbell clean and jerks might be tough to get a great stimulus out of. Do doing one-arm stuff is fine. For most lower-body injuries, doing light deadlifts or squats could be replaced for the clean portion.

I’M SCALING THIS WELL IF: I left the workout feeling like I got a really good workout out of it, one way or another.

I’M SCALING THIS POORLY IF: I left the workout wondering when the “real” workout is coming up.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 8. Scaled right, the benchmark and the team workout are as difficult as you want to make it.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 10. There will be teenage girls outlifting you. But suck it up pansy.