Wednesday 140716
“Heavy Grace”
Clean & Jerk
30 reps for time
Choose heaviest load that proper mechanics can be maintained and completed in 10 minutes or less.
There is a 10 minute time cap.
Post load and time to responses.
Compare to September 27, 2013.
Warm-up:
10 min : 30 sec row / 30 sec rest: max distance
1710 meters
10 min: 1 C&j q 20 sec
*
Strength: clean & jerk
3-2-2-1-1-1
155/175/185/195/205/210
*
“Heavy Grace”
175#
Finished @ 5:52
Row warm up: 1594m
Strength c&j
135
185
205
225
255
WOD @ 185#
5:27
(30# heavier, 30 seconds faster than last)
rowing warm up = 1143 m
“Grace Light”
30 clean & jerk @ 70#
4:21?
(short term memory issues) 😉
Strength – Clean and Jerks
Power cleaned all sets
95-115-135-155-175(f jerk)-175(f jerk) I think is a PR for power cleans
WOD with 135 (heavy for me) 🙁
7:40
I still feel good about it.
Row 1731
Power Clean & Jerk
3@135-2@155-2@185-1@205-1@225-1@245(tie PC, F jerk)
Heavy Grace @205# – 12:27 (:14 PR) still didn’t break 10:00.
9m short of PR on ROW. Good work on the row to Connor and Loren, you guys killed it.
Row 1823 (great job Conner)
C&j 225
Regular “grace”
2:13
Row: 1561 total
Strength: think I got to # 185 once
Wod: started with # 165 ( my actual bodyweight Paul) got to 6 and then lowered to # 135 for the rest and finished at 7:59
Paul, I’m working on a auto debit function where everytime you post on the website it automatically deducts $15 from your bank account. I’ll let you know when it’s up and running so you can pick your most important posts or atleast the ones you think are worth $15!
Regards,
Dupler
Row – 1560 (not a pr by 2 meters HA!)
WOD w/115# – 6:32 (not a pr by 49 secs)
It’s a non-pr day for me 🙂
Row: 1491 (pr)
“Heavy” Grace w/115#
6:36
CrossFit Breck
100 squats
80 floor sweepers (65#)
60 push-ups
40 TTB
20 SDHP (65#)
As rx’d 13:55
I’ve discovered that at some boxes “as rx’d” doesn’t mean what they think it means…
Row 1330.. Not sure if it’s a PR
Wod with 85#… Yes that’s heavy 😩
4:57 pr
Warmup c & j with bar
Row = 1490
Did mile run and 500m row instead of wod
Row 1362
Strength 65-85-95-105-115-115 sandbagged!
WOD @ 90# 5:33 (PR’d by 5lbs & 20 seconds)
C&j up to 185
Reg Grace: 5:53
Row 1462 (went easy)
WOD with 115#
4:34 (went too light)
5’6/130/17
strength failed at 195
WOD with 135=5:42(58 sec pr)
Strength: up to 225. completed clean at 245 failed split
Wod with 185# 9:33
CL & J: cleaned 225#(pr) failed the jerk
WOD @ 145# (same # as last time)
5:20 (pr ~2 min.)
Heavy grace w 225#
13:41 rxd
Rowed on broken display rower… No idea on score
Power Clean & Jerk
3@105
2@135
1@165
1@195
1@215 (PR)
1@225 (f clean)
Heavy Grace @ 155#
8:58
4:59 with 135# on 5/1/14
Row: 1498m
Strength: up to 105# needed to work on technique
Wod: 85# 6:04
C&J
195#, fail the jerk at 215#
Heavy Grace
155#
7:45
:02 PR
C&J up to 145# failed at 155#
Heavy grace with 115# 6:44
C&j up to 90
Wod scaled @ 75 finished around 8 min
wod w/ 205
17 reps in 10 min
C&J up to 115 (PR)
WOD w/85# 4:15
Clean & Jerk
3@105
2@115
2@135
1@145
1@155
1@165
“Heavy Grace” w/ 135 lbs
5:57(pr)
Row 1826M – Good job TS and Loren!
WOD w/ 165#
7:15
Boot camp w/Kristi, Missy, Lisa, Stephanie, Michelle, Stephanie and Stacy (missed you Summer..see you Friday)
Warm up:
Tossed 10# med ball back and forth, did OH squats, cleans, push ups etc. with ball while 2 at a time from group drew following skills:
Skills: ( had 2 of ea of the following)
5 burpees, 20 air squats, 20 sit ups, 15 lateral jumps over abmat, 10 jump over bench,
15 ruby slippers, 10 knees to elbow, 20 box jumps (can step up), 20 walking lunges, bear crawl down and back 30 Jumping jacks, 10 push ups
WOD 1
10 Wall balls
20 Jumping pull ups
30 KB swings
40 sit ups
10 Burpees w/jump over barbell
20 push ups
30 Walking lunge
40 OH squats w/bamboo
WOD 2
Row 500
20 Goblet Squats
10 Lateral DB lateral raise (5 ea side)
Row 400
2 Farmers carry around rowers and back
10 Burpees
Row 300
20 lateral jumps over abmats or or barbell
10 push ups
Row 200 M
20 sit ups
10 OH Squats w.bamboo
100M row
2 rds front rack carry w/35# barbell
10 broad jumps
Finished w/plank hold as long as you can. (Missy and Stepahnie won this challenge!)
Then booze and boot camp at Tres Amigos…FUN FUN FUN!! w/Lisa, Stephanie, Joan, Stephanie and Missy! See the rest of you next time! REMEMBER BOOT CAMP THIS FRIDAY AT 5:30 PM. You crossfitters who have not tried it, now is your chance! No extra cost!!! SEE YOU FRIDAY!!