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I no longer coach or train at Trial Bult CrossFit. 

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4:26

Hello

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M/63/5'10/195#

4:06 @ 135LB

Still working my way back from shoulder surgery in March.  
Previous best of 2:39 Rx'd in October 2022.

Rx
2:03

2:09  # 135

Grace ~ (5:00)
Intermediate Option:
30 clean and jerks for time
 ♂ 115 lb

Felt good. Happy with my intermediate time. 

Scaled to: 
35.5 kg

Time: 3:57
Did grace for first time 

Grace 95 lbs, 10,8,5,4,3

30 clean and jerks @ #75
Done in sets of 5
11:40

M/50/88

115#

05:36

Rx 3:03

135lb 4:32 

RXd on 8/11.

4:42.

no gas and no push. third WOD of the day. PR - 2:45

115 lbs
4:56

One of my first CrossFit coaches 👊🏼👊🏼💪🏼💪🏼

3:01 Rx

7:56
Globo gym plates

M/53
Intermediate 
11:22
...don't skip the legs day.

M/37/6’/177#

2:59 Rx

Deo gratias

Grace
30 clean and jerks for time
80 lb

6:44.52

75#
4:18

7:54 Rx

Modified, using a 20 kg bar:
--
30 bent-over rows
30 front squats
30 shoulder presses

> 7: 38
--
Peace.

This was rough. 

115lb 7:00

M/31/205/5’10

This was my first ever Grace. I was absolutely smoked by the end. 

RX’d in 7:12

Today: Rx 6:12 (PR!)
2/7/23: grace after 100# Isabel, Rx 9:54
7/15/20: Grace Rx 6:25
12/28/19: grace Rx 11:47

F/59

65lb Grace 5:29 

Beginner: 5:38 w/75lb. 1k run 5:09 vs
Grace: 6:06 w/ 95lb. 500m row 2:00 4/6/16vs
9:48 for 20 135lb C&J 2/26/13
5k redwood park run 36:22 11/9/11 
4:59 w/ 95 lbs 8/21/11 
6:11 w/ 85 lbs--concentrated on form 9/22/09 
7:22 with 95 lbs 11/3/07. not sure if earlier WODs were Grace or Isabel... 1k run wu 4:53.

2:33
30% of bw in each hand #55’s 

135 lb 7:28 grace. Wasn't unbroken.  Haven't done Grace since I retired from the Army 7 years ago. 

M 53/195/6’
3:32.  Started with 10 unbroken.  Last time was 3:44.  

Restarting CrossFit. Grace was always one of my favorites.

Scaled to 65# - 2:56. Will need to add weight next time around.

4:22 @115#

Intermediate 
4:51
rest 3 minutes 
Isabel at 65#
2:42

Compare to 230207: 4:39(PR) and 2:25 (75#) 5 minute rest in between.

Just couldn’t get to “that place” today with stiff, sore knees and back from sitting in a conference all day. On travel but lucky to have access to a barbell and bumper plates.

Power clean and jerk
95lbs
4:14
M/51/5'8"/150lbs

Thank you for highlighting this amazing athlete and human! 

I trained with Sarah while stationed in Germany. She was the first person to see my strength and potential. Her encouraging words and no nonsense approach to coaching always play in the back of my mind when I need to keep going. 

3:45! compared to 3:52

50 DB C/Js @40lbs 3:50

Rx’d:  3:17 (PR)

230227:  3:45 (previous PR)
220731:  3:51 (previous previous PR)
200715:  4:28 (previous previous previous PR)

rxd 
2:58 
singles 

4:34 85#

Grace  (she died 30 yr ago.....) jk

rx--pwr cln/jerk
6:35
m/53/175
compare to's were all at 115# and about 4:15.
Grace rx pr is 6:02 in 2019---4 yrs later and 33 sec slower--I'll take it.
Also, loving the benchmark wods----Just got my 18th Rogue wod book and I'm doing all the benchmarks/girls for new baselines from here on out.

5'00 time cap. Only 21 reps. Beginner option.

intermediate
40/5’7/187
115 lbs, 2:52

Grace @135lbs

3:30

50kg
4:59

Intermediate
6.07

M/39/72”/168

3:29 as rx (62 kg C&J…31 second PR)  Fran lung to follow 

Agreed on all comments/sentiment for keeping main site and comments section active. 

3:44 @ 105lbs, which is PR at that weight.

10
4-3-3
2-2-2-2-2

I hope to get to Grace later this week, but my severely inflamed knee is finally getting better and I didn’t want to risk it today, so…
Weighted pull-ups 5-5-5-5-5
5-10-10-15-15#
Weighted ring dips 5-5-5-5-5
5-10-15-20-20#

60/5’8”/155

HQ, it’s our ability to post like this that makes mainsite, not the app as currently configured, important. Nicole wrote in her series earlier this year about the importance of relationships in CF boxes. For those of us in garage gyms or far from boxes, this IS our box. Pls don’t make the app a precursor for shutting down comments on the mainsite. 

2x22.5 Kg (50 lbs) DBs

3:07

4:41
Rx

30 KB Clean and Jerks (alternating)
24kg
3:30

Rx 7:16 (PR) lol first time, got some work to do 

Hey CrossFit how about you give us the ability to record our times in the app, not RX? 

Only option is to enter final score. Never mind the weight or substitutions…

Anyone know why the last cycle was:

3 on 1 off. 
2 on 1 off?

Rx- 2:56

Morning WOD
Rx
3:14

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A benchmark test of power, and also a middle finger to the old heads who used to argue that high-rep Olympic lifting was dumb.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM		x

HEAVY

I DON'T HAVE THE TECHNIQUE BUT WANT TO GET INTENSITY SCALES
1 all-out 800m sprint for time
or
2 rounds of 35 burpees for time, rest as needed between
Either way, practice clean and jerks for the warmup

I DON'T HAVE THE TECHNIQUE AND WAND TO STICK WITH CLEAN AND JERK SCALES
Put 20 minutes on the clock and practice clean and jerks

135 WOULD TAKE ME 5 MINUTES SCALE
Are you missing the strength: try practicing deadlifts and handstand push-ups for 15 minutes
Are you missing the stamina: try 30 power cleans then 30 push presses (or push jerks)

MY STUFF
Did 30 power cleans and then 30 push presses at 115. Decent dose but can't pretend I didn't check the box

GENERAL FEAR LEVEL: 8

Grace
30 clean and jerks for time
75 lbs
6:10

4:33 @ 95#
All singles, power clean and power jerk

115 lb, 3:44

Grace
30 clean and jerks for time
♂ 115 lb
Compare to 230207  time Was 4:30” with 95 lb
today time was 5:33” with 115 lb

Rxd 5:20

7:05 rx
Compare to 230207 was 7:45

5:02 CFHIM

Sarah is a true gem! Our gym wouldn’t be what it is without her. It might not even exist. She has a presence that is both strong and supportive. That is a rare combo. 

When people walk into our space she is one of the very first to go up to them, extend her hand and make them feel welcome. No one is left out when she is around.

Thank you for taking the time to expose the world to a woman of power and compassion. 

Globo wod: If you are using iron plates today use a load that you can touch and go at least 5 times fresh.  Dumbbells sub dumbbell clean and jerks 35/50lb dumbbells. 


I want to thank CrossFit for 6 wonderful years in Madison.  From these experiences I was inspired to compete in two Wodapaloozas and 3 additional Granite Games in scaled divisions.  Also, I volunteered for the Games and other major competitions over the last two years making many friends along the way.  For that I am eternally grateful.  Onward to new things and new adventures.