September 14, 2009
September 18, 2009

“Grace” Clean and Jerk 30 reps for time

We have been working on cleans and push presses/push jerks a bit lately, and making some positional improvement. In this workout we put that to the test, and got the work in to get a rhythm down, the bar following the same path each rep. Weights were kept light for a few of our newer Crossfitters. Also, we have a record for the longest commute to CFDC…Lela, who came all the way from Australia to train with us (kinda)!


  1. Sara says:

    I’m jealous! Why is it that everytime I go away a benchmark WOD comes up? First Helen now Grace 🙁 . Guess I will have to do this one on my own sometime? I had a great workout at CF newtown this morning. Included DL, thrusters & box jumps.

  2. Jade says:

    Well, I did Grace in 3:27 and Steph, Maiko and I did the finisher in 4:20. The warm-ups were not taxing, but a good way to get ready for the WOD. For almost 8 minutes of total work, I sure was fatigued after! I’m sore today in my shoulders.

    Also, Zach and I stuck around with Reggie after class and worked on HSPU’s and dips. I crashed on one of my HSPU’s and landed on my neck, so I was sore and stiff today! I’m ready for the b-day workout tomorrow. See you all then! 😉

  3. Maiko D. says:

    Question – Grace is done with power cleans or squat cleans? I feel dumb cuz I can’t remember.

  4. SaltyHat says:

    Another full Tues night, including quite a few new faces – always a good thing.

    My Grace time was not what I had hoped for, and oddly enough, it was probably the first few reps that were the worst for me – loose, sloppy movements that translated into wasted energy and movement that cost me towards the end. However, having aggravated myself with that, I had anger and energy to burn in the finisher. Worked with Zach, Reggie, and Daniel, who, after completing his first Elements class on Sunday, did awesome on Tues night – Congrats!

    Looking forward to Jade’s B-day workout tomorrow.

    Maiko – don’t worry, I had to ask Tom the same question last night before we started; we did Grace with power cleans. I browsed the HQ forums to get a consensus, and it seems that a lot, if not most, people do Grace utilizing power cleans, though it seems a little contentious.

  5. Maiko D. says:

    thanks Salty! I know the first Grace I did with full squat cleans b/c I could never power clean anything back then. I can’t remember what I did the last time I did Grace but my time wasn’t nearly as fast as these!

  6. Tom Brose says:

    Way to take some time off Sara! Grace officially is “however you want”. Much faster PC to PP.

    We’ll have to do this again soon, and challenge some of the ladies in weight.

  7. Sara says:

    who said I was taking time off? I hit 3 days on one day off so I am all good to go 🙂

  8. Sara says:

    Jade – happy birthday! Sorry I am going to miss your bday WOD

  9. Maiko D. says:

    “We’ll have to do this again soon, and challenge some of the ladies in weight.”

    Amen! (minus any newbies of course) What did the finisher consist of?

  10. ppetersan says:

    I thought Tuesday’s workout was great. Is the rx’d weight 135? Also, I have some trouble with the transition of getting the bar from the rack position (on the tips of the fingers) to the pres/jerk position with full grip. Any pointers? See you all tonight.

  11. Jade says:

    Finisher was groups of 4 doing 5 K2E’s, 10 Burpees and 15 Squats. The 4th person rested, but not in our case since we only had a group of 3. You’ll be missed tonight, Sara!

  12. ppetersan says:

    Turns out I won’t be able to make it tonight after all. Happy Birthday, Jade!

  13. Ash says:

    So after the flu, a weird injury, and vacation-induced general laziness I’m crossfitting again. Unfortunately I have class Tuesday and Thursday, but as soon as I’m in good enough shape to not be completely destroyed and embarrassed by a group workout I’ll try out a Sunday class.

    In the meantime, I’m doing the WODs in the afternoon. Does anyone know someone looking for a crossfit partner? I need some extra motivation.

  14. Maiko D. says:

    Bah, jump in on a Sunday class!!! You know you want to =P Don’t forget about the beauty of scaling the workouts!

    I wish I could do afternoon workouts but I’m a slave to the office during that time.