남(m)/46(Korean age 46 Western age 46)/171cm/92kg/211225/
30 clean and jerks for time=>60kg
♀ 125 lb. ♂ 185 lb.
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CFWUx2 10*45dl 10*45cj 95*10dl 95*5cj
19:11
Scaled 135
Booster shot this morning.

7:49 @65kg. Worked up to 80kg 1 rep max in warm up. Thanks Bryan Rosen for suggestions.
Previously 6:35 scaled to 50k (60%) working back after shoulder inj. and 80k is my 1 rep max. February 24th, 2013.
However, I have done Grace in under 5 mins @60kg but not since 2013.

12:33
Rx’d 

13:54

10:22 rx’d. Pr by about 4:25

Started with the intent of one every 30 sec but after the first one I basically went every :20 or rested about :20 between. Power clean and push jerk singles with no reset the whole  way.  

10:18 Rx
Mostly doubles

12:03 135#

Scaled to 160#

13:53

3.58 Rx 

14:12 rx’d

6 sets of 5 - didn’t time

130#

5:58 Rx. So much fun! I look forward to retesting that one again in the future.

This should be called "Amazing Grace"
8:20 Rx
M/44/215/6'2"

4:57 rx 

18:36
105 lb

3.41 as RX 

4:15 not rx

33/m/5’11”/105

5:27, 75#

8:52, used 135, felt very heavy today. First round 6 reps then 3’s and 4’s. 

3:28 w/ a 75# barbell! 125# would’ve taken quite a while! Warm-up was rushed, my bro & I spent 10 min. in a freezing lake practicing the Wim Hoff method! 

8:19 (165#)

Bryan's warm up, then Zach Telander's Warm-up progression.
Then did a series of these working up with weight:
PVC, 25#KBell, 65, 95, 145
Did 135 in 10 minutes

125lbs
15:41

1 at a time, slow & steady. Golfers elbow was killing me. 

M/34/175lbs

Scaled (#155)
5:00

17:08 with 205#  

8:45 scaled to 135lb

Upon checking compare to came across Sunday musings from Bingo anyone seen or heard from him hope all is well miss his knowledge and insight!

M/45/6'2"/185#

Scales to 135# the rest as rx'd 
4:54

8 years ago I did 15 at 175 lb in less than 6 minutes

today I tried to redo that but I didn't want to time it because my shoulders are still a little suspect from a hockey injury 

I did 15 at 175 lb in singles threes and fours untimed

Catching up today on workouts due to being sick...3rd WOD of the day. Scaled to Grace. 1st ever Grace...11:47

Scaled to 125# - 4:43

Scaled to 135#
6:02
first time rx Grace
compare to 6/14/15
115# at 4:44
m/49/175

7:29 Rx
m/51/5'11"/200#

Rx 5:39 not a big floor but I did it!

With 40# DBs in a SanFran hotel. Untimed, since I forgot my watch. 

7:07 85# (about 77% 1 RM)

I think I'll call this my new Grace PR. My last Grace time was 4:28 but only @ 75#. I'll be able to do it Rx soon hopefully.

35/195/5’9/M

Rx 6:11

3:40 95lb

125#
30 reps
7:56
Always surprised how much Grace (and her extra rotten ilk, in this case) knocks the wind out of your lungs!

12:10 scaled to 110 lb.

Baby Grace (95#)
2:53

Did Grace Rx (135 lbs) - which is heavy for me

7:58

11:48Rx’d

7:59 rx

5:00 rx

Although this workout is heavier than regular Grace I actually expect it to be a little less painful because the loading will force athletes to slow down. A smooth and consistent pace will be the challenge for today. Here are some scaling thoughts:
Clean and Jerks: I consider the load to be moderate but challenging for the number of reps to be completed. As mentioned above, this is the same volume as Grace, but with a heavier load, so I will not look for athletes to be completing a lot of unbroken sets. I will have athletes utilize a load that is challenging but allows for consistent singles to be performed and allows for completion in under 8:00 or so. I will likely not need to reduce the volume of this movement for my athletes. This movement is technically demanding but is essentially all about getting the bar from the floor to an overhead position. I will attempt to preserve this function relative to the capacity of my athletes. Here’s an example of a what one rep might look like for an athlete that lacks mechanics: deadlift + hang power clean + push press. Have fun with this one!

7'45" Rx

4:27 - Sc, at 135lb

13:29 rx’d 

7:12 @ 115...just getting back into CF and my form was atrocious. 

34/m/185lb
8:33 @ 115lb

RX:5'54''
https://youtu.be/-Mcry5Xlcz0

Champions Club Scaling Notes

RANT
Brian Hassler (used to post on the main site as "brian t") always emphasized to me when I was in high school the importance of following your own programming. One thing I have been trying to do is extend that with the athletes I coach. So for yesterday's Back squat max effort instead of doing SLIPS in between sets I hit some baseballs off a tee for the first time since 'Nam. Felt really weird but really cool to see how much I retained from watching Ken Griffey Jr. as a kid. Then for the warmup at two of our sessions I hit the volleyball around with a few of our kids. Aside from being good warmups, keeping up on those skills help me keep perspective on why I'm developing GPP in the first place. If only there was a program out there that would put "Regularly learn and play new sports" as part of their manifesto.

PURPOSE
Do an upgraded version of Grace

NEW TO CROSSFIT VERSION
double the reps, cut there weight waaaaaayyyy down

GROUP VERSION
not sure on this one yet. On these short ones like Karen and Grace, it helps to feel out the group and see if they need a short race kind of day or more technique

TRAINING SCALE
scale to a weight that isn't too far out of the ballpark of your grace time. or go as rx'd and treat it like a max effort day with scheduled rests in between

PRACTICE SCALE
check the New to CrossFit version

INJURY VERSION
pick one thing from the clean and one thing from the jerk you can do and make a short couplet out of it. 10 minutes, rest 10 minutes, then go back at it.

WARMUP
Handstand
Squat
Hollow hold
Kb swing
Pull-up
Jump rope

GENERAL FEAR LEVEL: 5

Warm up for 191228:

GENERAL WARM-UP

2 rounds of:
60 seconds of single-unders
15 banded good mornings
10 lunge + PVC pass-through
30-second reverse grip bar hang

SPECIFIC WARM-UP

Power clean and push jerk
5 reps - jump and land with hands at sides
5 reps - jump and land with hands in front rack position
5 reps - jump, punch and land
10 reps - push jerk with an empty barbell

5 dip and drive
5 hang muscle clean
5 hang power cleans
5 power cleans and push jerks

Build up

Every 2:00 for 5 sets, perform 3 touch-and-go power clean and push jerks. Build to a load above intended working weight.

Globo scale: if you do not have bumper plates scale to something you can touch and go a few reps, do low hang cleans if using non standard plates.  If using dumbbells, use 50/70lb dumbbells.  If 50s are the heaviest available dumbbells do 60 reps (males).