6:20 grace, wasn’t able to drop singles 

Isabel
30 snatches for time
40kg
time: 5:59
resetting on each rep - focused on technique.
The weight was easier than I would’ve thought; the last time I had done snatches was almost two months before.

Grace - 4:42

35# dumbbells

4:33

grace : 2min23 Rx

M/27/5'8"/170lb
CrossFit AFK

1:57 - Sc (110lb)

M/50/88
Isabel
95#
6:23

4:32 @ 60 kg

Grace @40kg
6:30

Grace
4:49 Rx

Grace 7:45 rx felt very light, could probably have gone faster, but I tried to focus on correct technique. 

Isabel Intermediate: 3:16 @52.5KG

M/37/6'/180#

Grace 2:55 Rx

Deo gratias

M/50/87

Grace

115#

6:38

Snatch with 85 lbs total. 12:50

Isabel Rx 7:15

Grace
95/11:07

Grace

Rx’d: 3:45
220731:  3:51 (previous PR)
200715:  4:28 (previous previous PR)

Grace

3:52! compared to 4:20 & 4:16

95 lbs
3:40

Also did 10EMOM of 3 clean and jerks at 115 lbs as a warmup

Rx, 3:32

M/37/218
Grace RX: 3:15
Old PR 1:46 - Work to DO!

Scaling Grace 41 kg 30rep,4:31
Scaled Isabel 25kg 30 rep 3:00

Grace 
30 clean and jerks for time 
90 lbs 
02:29

Intermediate Grace
3:04

Modified: 
--
3 RTF of 30 DB clean and jerks @ 2x 12,5 kg DB
4-minute rest between rounds

1:  3'31'' *
2:  3'34''
3:  3'50''

Last time (220728), same scale, 5-minute rest between rounds: 

1:  3'51''
2:  3'36''
3:  3'58''

--
Peace.  

Grace RX, 2:18 (PR)

Find 1RM C&J 225
Grace RX 2:41

Rxd Grace 135#

6:05

30 clean and jerks for time
Scaled to 75 lbs
4:23

BB Weight - 135

Time - 2:54

M 52/195/6’
Grace 3:44 as rxd.  Went 9 unbroken to start.  Last time 5:14.

Grace
30 clean and jerks for time (95lbs)

3:20

Isabel
30- snatches @ 65lbs for 3:30
3 sets of 5 clean n jerks @ 65lbs
3 sets of pushing the treadmill 2 minutes each set. 

6:45 Grace - 30 clean and jerk with 115#, 6 sets of 5.

230207
Rx - Isabel 
2:19

210816
Rx 2:51

Son(15)
Isabel @95lbs
3:34

Grace 75# 3:18

Grace @ 95

4:22

Grace. Rx. 3:01. Over a minute slower than my best. Very humbling, but also very satisfying!

Grace at Bea's

4:51

Intermediate Grace
4:39 (PR)
Rest 5 minutes then
Isabel at 75#
2:25 (no data so now a PR)

Grace compare to 220728: 5:46 same scale.

Man my legs are toast between yesterday and today.  Mostly push jerk for Grace, but I sprinkled in some split.  No compare to data for Isabel, but pretty sure I beat my 75# PR - big sets felt good despite my grip being crushed by the end.  Was going to do it at 95# but a few reps test made me decide otherwise - next time.

Grace, 55kg
4:12

Grace Rx 6’44” 🫠

So did not want to fling barbells today. Subbed this:

35lbs dumbbell
15 left-arm clean & jerk
15 right-arm clean & jerk
15 left-arm snatch
15 right-arm snatch
3:30

Finished C&Js at 1:30. Could have gone heavier, but don't think I'm not gassed.

For those looking at compare to dates:

We also did Grace/Isabel 220728

And Heavy Grace 211002

Chose variance today:

30 Sandbag over the Shoulder @ 160# - 4:33

At 40Kg 

Grace 1.51
Isabel 1.50

Intermediate Grace 115 lbs 3:32
95lb Isabel 3:22

Scaled

Dumbbell Grace - pair of 50lb dumbbells 
3:19

4 min rest

Dumbbell Isabel - one 50lb dumbbell alternate arms (15 ea arm)

1:15

M//39 (birthday today) /72”/170

4:00 as rx - feel pretty confident today was a pr…it’s been a while since Grace hit me

On shift 0900
Walked mile 19:25 pace
Grace 95 lbs 4:26.63
95 lbs felt too light maybe 115 lbs next time
walked 1 mile after

4:34 at 115lbs. Just felt beat today, so dropped the weight. Got going and felt ok, last time at 115 was 8:30 so much better. 

2/7/23: Isabel 100# 5:59 then grace Rx 9:54
7/15/20: Grace Rx 6:25/Isabel 95# 3:25
12/28/19: grace Rx 11:47

Isabel 2:47 #95
210816 4:33 same scale 

Grace 2:03 RX

Grace @ 95#
4:20
Controlled each rep to the floor

Grace @ 115#
4:13  pr by 4 seconds
had 16 done by like 1:53 and thought for a second I could break 4 min.......next time:)
rest 5 min
Isabelle @ 65#
2:04  pr by 15 seconds
m/52/175

my Grace rx pr is 6:02 from 2019
	

Grace: 75#

3:28

30 Power Clean & Jerk
75#

3:46

Grace, 95#
4:08

Globo wod: choices,  choices.  If you have bumpers and a barbell you're all set.  If you're using iron plates today let's lower the weight to something you can touch and go for at least 8 reps fresh (if that's under 135/95lb).  Dumbbells sub: Grace- 30 Dumbbell clean and jerks 50/ 35lb dumbbells. Isabel-either 60 alternating dumbbell power snatches single 50/ 35lb dumbbell or double dumbbell power snatches 35/20lb dumbbells (Devils press without the burpee). 

Champions Club Scaling Notes

RANT
Think of this workout in terms of an all-out 800-m sprint. If you have the capacity to sprint for 800 meters, then that would be good enough for a workout of the day. But if you don't, then it's really important to understand what your limiting factor is and scale to get there. Doing an 800-meter run, or 800-meter jog would not really serve as much of a purpose as doing, say, 4 rounds of 40 squats and 200m run, or 4 400-m runs with a 1 minute rest between. So look at Grace/Isabel through that lens.

WORKOUT THEMES
A benchmark test of peak power output over a short time domain. Also a middle finger to the early people saying that high rep Olympic lifting was pointless. Big range of motion, core to extremity, jumping, upright torso, overhead.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM		x

HEAVY

COORDINATION SCALE
AMRAP in 12 minutes of:
12 deadlifts
12 push presses

STAMINA SCALE
Do Gwen instead of Grace (or the Isabel version of it)

ENDURANCE SCALE
5 rounds of:
Sprint 200 meters
6 clean and jerks or snatches
*rest as needed between rounds

MY STUFF
30 full snatches at 75 pounds in 3:15

GENERAL FEAR LEVEL: 9

30 clean and jerks for time
115 lbs
4:53