CFWUx2 10*45/95+1cj*2 10*135dl
19:25

Good day,
    5:30 @ 52 KG/115 lb
Regards
M.

eight days rest

grace
30 c&j 60 kg
4:19

accessory

2:38RX 02/24/23

4:25 - Rx’d
9:12 - Bray - 95 lbs. 

Male, 6'1", 205#'s, RX-2:45. Fast singles. No breaks.

4:20

5 min as rx’d

M/26/5'8"/165lb
CrossFit AFK

3:40 - Rx (I started with a set of 8. My goal was to start with a set of 12, but my barbell cycling is not that great. did sets of 2 or 3 mixed with fast singles. I was at half way at the 1:30 mark. Significant slowdown.)

Lesson Plan
Warm-up
3 rounds of:
10 down dog to deep lunge stretch, alternating
40 lateral line hops
20 glute bridges
20 sit-ups
Specific Warm-up
With an empty barbell
3 reps each of:
Deadlift to mid-thigh
Deadlift to jump and shrug (clean pull)
Muscle clean
Hang power clean
Power clean
Shoulder press
Push press
Tall jerk
Push jerk
Build-up
6 rounds every 2-minutes
Increase load every round as needed, building up to or above workout weight
Clean pull + power clean + 2 jerks
Workout of the day
-Set a goal to be faster than 5-minutes
Cool-down
5-minute bike or row, easy pace
5-minute foam roll, hamstrings, glutes, and TFL (Tensor fasciae latae is the muscle attached to the IT band on the side of the hip)
5-minute banded hip stretch, standing with the band at the hip pulling back, stretch hamstrings and inner leg.

Scaled to 115lbs:

8:53

43 / 6’0 / 190

9:15 - scaled to 20 reps of 115# power clean and jerk

85# @4:45

warmup 10-9-8-8 pushups, rev crunch
65# x 5, 75# x 5 c&j

used split jerks cuz fun

156 hr at end

M/36/6'/174#

2:47 Rx

Deo gratias

2:59 Rx
M/35/197

completed 7/29 a.m. RXd.

3:02.

wanted sub 3 min. can get there with a little more push in the middle. 

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

That was insane. 

"Running from Grace"
10 Clean & Jerk, 135#
Run 800m
10 Clean & Jerk, 135#
Run 800m
10 Clean & Jerk, 135#

As rx’d, 12:41.

Unbroken clean & jerks was a win, very pleased with that.  Runs were around 9 min/mile pace; a bit slow but allowed me to come in fresher on the barbell work.  And yes, you're damn right, I am totally running from Grace.  Not ready for that pain cave...

49m/5'10"/180

Scaled to 95# and power clean and jerks
4:50
First-ever sub-5 minute Grace; even if with a light weight, I'll take it!

220506:  5:26, 95#
211002:  7:15, 105#
200720:  7:15, 95#
200817:  8:50, 105#, squat clean and jerks
180613:  7:51, 105#, sc & j
150104:  5:27, 105#
140426:  6:19, 115#

03:11 rx

M 52/205/6’
3:39 as rxd.  First 8 reps were touch and go, next time will try and get more.

@115 lbs in 6:32

 wow this is tough 😳
 heart ❤ was popping out of chest after 12 reps.. had to do increments of 5-6 afterwards to reach 30

30 CL&J
2:49 (95lbs)

3:40 Mens Rx

03'39 RX Great!!!! I'm so happyyyy

Intermediate

3:27

Scaled
30 cln and jerk w/40# db
Rt hand-2:18
Rest 1 min
Lft hand-2:19
M/52/175
At campground

Intermediate, no hook grip, no drops
5:46

I don't have compare to data for Grace but I'm certain the last time I did it at 95# and barely finished under 5 minutes.  I see this as a win going up in weight despite busting the time cap.  Form felt good throughout though I am still not a fan of push jerk.

5:19 w/ 85lbs

Beginner Plus!

65lbs, 4:50

3:46 Rx

2.05 RX

Rx   3:28

*165lbs.
*No Hook Grip.


Inspired by the WOD Demo to hit it a bit heavier and not use Hook Grip!

Rx : 3’04 (32 rep 3’17)

https://youtu.be/ujfhYvSvJ9g

30 Clean & Jerks for time
75#
2:45

95lbs
4:19

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

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

Last time (211002) was a single round of 30 reps at same weight: 4' 57'' 
--
10 km easy run in the early morning.
Peace.  

#115 4:55

1st doing male weight, 8:42 
Thought about quitting halfway but my ego pushed me to finish

30 Clean and jerks for time:
♂ 135 LB @ 01:38
Age: 27
Weight: 240lb
Height: 6'2

3:55 - 105lbs

3:24 rx (pr!)
Someday when I grow up, I hope to complete Grace sub-3:00.  Gotta keep grinding!
M/53/175/5'11"

Scaled to dumbbell grace w/ 50lb dumbbells 

3:48

30 clean and jerks for time

4:25
95lb. 10-10-2-2-2-2-2

Jim, I'm not sure why they used the 160206 as the compare to but we've done Grace since then.  I remember a Heavy Grace as well as a pick Grace or Isabel not too far back.

12/28/19: Rx...11:47
7/15/20: Rx...6:25
10/2/21 : Rx...6:24
Today: Rx...5:47

3:20 135#

That was amazing!!! WOW!!!! I agree that it was impressive!

3:12 at prescribed weight of 135 lb

Impressive! Can’t believe you could strict press that as you fatigued. 🤣

30lbs 2:50:42

30 DB Clean & Jerk with 50lb DBs. Hotel gym, limited options. At 7000' elevation, 5:50am.

Age-33
Weight-174
Height- 5’-8”
RX- Yes 

3:40

Intermediate 
4:30

m/49/86
105#
4:35

9:39
115lbs 10-10-5-5

Can’t believe It’s been 6 years since Grace was last programmed. 

Chris, no commentary on PC vs. SC?  A constant debate in days past. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A test of power output over a short period. Also originally designed as a big middle finger to exercise science people and coaches who said Olympic lifts should never be done at high reps (as if 30 is high reps anyway). Moving a large load, long distance, quickly, jumping, upright torso, core to extremity also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM		x

HEAVY

TECHNIQUE SCALE
AMRAP in 20 minutes of:
10 clean and jerks (light weight)
Run 200 meters

CONSISTENCY SCALE
For time:
30 cleans (squat)
30 push/split jerks

INTENSITY SCALE
Use as close to rx'd weight as possible, but break up into sets of 10, 6, 5, or 3. And give yourself a set time to rest in between sets.

MY STUFF
2:05, 105 lbs. Been a real box-checker lately.

GENERAL FEAR LEVEL: 8

Intermediate Option
30 clean and jerks for time
♂ 115 lb
3:31