GRACE

Well it was a 6am class today and I was excited as I saw the posting for GRACE.

I did it last time at 65lbs and my time was 6:11.  I wanted to improve that.

Mornings I am finding it harder to go heavier but I decided on 70lbs.  I wanted to hold the same weight through the entire workout.  75lbs should have been able to be done but did I mention it was at 6am?

WOD

"GRACE"

30 Clean and Jerks  (RX was 95lbs)

TIME:  5:05

I was really pleased. It is one of the first times that I have proof that weight has gone up and time has still dropped.  Woo Hoo!

I know my weights have gone up but sometimes my times have been slower or there are other factors etc.  This is just like for like and it felt good!

New Moves this early is crazy

Today is the first time of me learning the snatch - at least it wasn't squat snatches...I have tried those before and fell with the bar....oops.

I went to the 6am class. A lot of people show up and it is a good class. I do miss the regulars from the evening classes though.

WOD
1 minute of Clean and Jerk
1 minute of Rest
1 minute of Snatch
1 minute of Rest

5 rounds

The Rx weight is 95lbs and we were told to build up on each round. I think I would have liked picking a heavier weight and staying at it for the full time.

Here are my totals


CLEAN & JERK
9/11/9/9/6

SNATCH
11/11/9/8/6

I started at 55lbs and went to 70lbs on the Clean and Jerk and stayed at 55 or 60lbs for the Snatch. I am just learning this and was trying to get my form better. I seemed to be curling it instead of snapping it and that would be WRONG.

I will get it....eventually.


Burpee Challenge - Day 9.....and 9 Burpees completed today. :)


Tonight I run with the 5K clinic and this is the last run at 5 and 1s. I'm actually looking forward to getting them up to the 10 and 1s. Right now I am just getting into it when we finish. THAT sucks. But any movement is good right now and speed will come.

Fridays are never easy....

"Grace" is such and awesome CrossFit workout....30 Clean and Jerks for time with 135 lbs for guys and 95 lbs for girls.....sounds pretty easy but that weight starts to feel real heavy real quick. "Grace" also gives a huge advantage to someone who is big and strong. This workout evens the playing field a little for the smaller guy by adding in some pull ups.

WOD

Strength : Back Squat - 3 sets of 5 reps @ 85% 1 rep max ( I did these at 100lbs)

rest a few minutes

20 Pull Ups

10 Clean and Jerks 135 lbs/ 95 lbs

3 Rounds

Time: 11:43

I did 1.5 rounds at 70lbs and then I almost dropped the bar with my wrist getting bent at a weird angle so I dropped to 65lbs for the remainder. I know I have cleaned 80lbs before so I am frustrated with the lack of weight.

I worked afterwards and did about 6 or so with 75lbs. The workout would have been slower and I probably wouldn't have been able to keep it up bt I know I did 75lbs today. I have to go in every couple of days and work on my cleans. I should be able to get 95lbs for workouts. I have to keep the speed in the pull up so I am bringing the bar up and trying not to turn it around with my forearms. So much technique and apparently I suck. haha. Oh and I actually broke a nail weightlifting.....THAT is pathetic.

Well - this was a great workout and I am taking tomorrow off as the Chilly Half marathon is on Sunday. I need rested legs - it is only a training done and will be done at a slower pace as it should be our 30K ATB race pace. I just want to get the distance in and have fun.

See you after the run.