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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 05-08-2009, 10:43 AM   #21
Jason David
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Re: Grace: Go heavy or light?

The 'spirit' of the workout here is important. 'Grace' is meant to be a short metcon. Do whatever you need to do to complete it in under 10 minutes for sure...preferably closer to 5.

Any thread like this turns into a 'squat versus power' clean. If you're doing it for time, and as a result, not keeping with the 'spirit' of the workout go ahead and do a full squat clean and jerk.
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Old 05-08-2009, 10:47 AM   #22
Eric Lester
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Re: Grace: Go heavy or light?

Are most people dropping the weight from overhead or lowering it all the way down?
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Old 05-08-2009, 10:48 AM   #23
Karin Jonczak
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Re: Grace: Go heavy or light?

I think it depends on how long it takes you...

if you are doing 95 in less than, let's say, 4 minutes, then go heavy...

Just my though.
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Old 05-08-2009, 10:56 AM   #24
Jeff S Johnson
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Re: Grace: Go heavy or light?

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Originally Posted by Jason David View Post
The 'spirit' of the workout here is important. 'Grace' is meant to be a short metcon. Do whatever you need to do to complete it in under 10 minutes for sure...preferably closer to 5.

Any thread like this turns into a 'squat versus power' clean. If you're doing it for time, and as a result, not keeping with the 'spirit' of the workout go ahead and do a full squat clean and jerk.

Can you point me to where the "spirit" of each Girl WOD is outlined, please?

In all seriousness, while I certainly understand that most people do Grace quickly, who's to say that it's better to do 95 pounds in 5 minutes than 135 in 12? Are the metabolic demands different there? Sure. Is that necessarily bad?
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Old 05-08-2009, 11:09 AM   #25
Thomas Green
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Re: Grace: Go heavy or light?

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Originally Posted by Eric Lester View Post
Are most people dropping the weight from overhead or lowering it all the way down?
I lower it. Dropping the bar doesn't make you any stronger. Besides, if you can do the workout in 5 minutes, you're definitely strong enough to lower it.
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Old 05-08-2009, 11:18 AM   #26
Kris Reeves
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Re: Grace: Go heavy or light?

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I lower it. Dropping the bar doesn't make you any stronger. Besides, if you can do the workout in 5 minutes, you're definitely strong enough to lower it.

I would also think your cycle times *could* be faster if you leave your hands on the bar and don't have to 'reset' each rep.
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Old 05-08-2009, 11:21 AM   #27
Kris Reeves
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Re: Grace: Go heavy or light?

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Originally Posted by Jeff S Johnson View Post
Can you point me to where the "spirit" of each Girl WOD is outlined, please?
it's part of the warm up...15 reps of getting in touch with your inner-Girl WOD.
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Old 05-08-2009, 11:24 AM   #28
Katherine Derbyshire
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Re: Grace: Go heavy or light?

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Originally Posted by Jeff S Johnson View Post
In all seriousness, while I certainly understand that most people do Grace quickly, who's to say that it's better to do 95 pounds in 5 minutes than 135 in 12? Are the metabolic demands different there? Sure. Is that necessarily bad?
It depends on your goals. If Grace were *all* you were doing, yes there would be an advantage to doing a slow, heavy Grace sometimes. But if you're doing the mainpage WODs, you'll naturally encounter both medium length (10-20 minutes, say) workouts and fast (sub-10 minutes) workouts. Do the fast ones fast, and the medium speed ones at medium speed, and you'll end up with an overall balance. Slow the fast ones down, and you won't.

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Old 05-08-2009, 11:30 AM   #29
Stuart Buck
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Re: Grace: Go heavy or light?

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That probably doesn't apply to you then, does it? Think about people that have never done the movement, where maybe even a oly bar is too heavy for good form, people with slight injuries, etc... it's simply another scaled version. Just because they don't specify a broomstick is an option for scaling every time doesn't mean someone can't use it.
Well, sure, but I'm just curious as to why they don't specify doing Fran with a broomstick, Linda with a broomstick, Diane with a broomstick, squat 1-1-1-1-1-1 with a broomstick, . . . just Grace.
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Old 05-08-2009, 11:48 AM   #30
Jason David
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Re: Grace: Go heavy or light?

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Originally Posted by Jeff S Johnson View Post
Can you point me to where the "spirit" of each Girl WOD is outlined, please?

In all seriousness, while I certainly understand that most people do Grace quickly, who's to say that it's better to do 95 pounds in 5 minutes than 135 in 12? Are the metabolic demands different there? Sure. Is that necessarily bad?
'Bad' is the wrong way to put it. It's not 'bad'. It's not supposed to take 12 minutes though.

think of it this way...

From an affiliate's perspective If you're running a class, you want everybody to take (roughly) the same amount of time...

If you're doing 'Grace' and 8 people get done in 3 - 6 minutes, I don't want 1 or 2 to be struggling though the rest of their workout for an additional 5 or 6 minutes.

Just like if we're doing 'Cindy'. If everybody is +14 or 15 rds...I don't want somebody to put a 4 up there. It should've been scaled.

That's what I'm talking about in terms of the 'spirit' of the workout.
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