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Today - 05/08/09
6AM group workout on the North Shore

The usual assortment of youngsters and me.

[B]Tabata Friday [/B]
Squats - 15
Bench Dips - 16
Kettlebell DLs - 14
Push-ups - 7
Kettlebell high-pulls - 12
Kettlebell swings - 14
Lunge jumps - 16
Butterfly sit-ups - 12

I am now sitting at the local BMW dealership waiting for my car to pass inspection. Apparently, there is some sort of problem with the seat that is going to take another hour. Grrr! I would pass the time reading old CF Journal articles but I can't remember my password.

Have a great weekend everyone!

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Buy In:
2 Rnd:
5 Inverted Burpees
5 Knee 2 Elbows
5 Toes 2 Bar
WOD:
"Grace": Scaled to 45lb @ 30 reps
with sqt cleans and push jerks
Time: 4:25

I wanted to practice my form so I chose a light weight and tried to keep my time under 5 minutes. In the future should I increase my weight while keeping my form and my time (under 5 minutes) or should I stay light and try to push under 3 minutes? Any comments would be apprieciated.
[B]Charles,[/B]
Outstanding!!! 45lb gain on your push press is very impressive.

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Great work yesterday everybody. It was mostly a rest day for me, but did do a 5:00 met con with my class. As many rounds as possible of PKSS holding 20# db's and doing a one arm row each arm and a second push-up. I lost track but think it was only 20-21.

Charlie,

Super PR(s) on your PP. Amazing improvement! :pepper:

Robert,

I'd say it depends on your goals and strength/weaknesses re: how to scale Grace. Personally, I'm usually strength limited on these types of WOD's, so if I can do them as rx'd, I figure I'll get stronger. I'd recommend doing Grace at the highest weight that you can handle safely and with good form (some deterioration likely by the end) and at a pace that keeps me breathing hard. It took me about 2 years to get to the point of doing this one as rx'd.

5/8/2009

CFWUx15 reps x 1 set
Bench Press: 44x5; 95x5; 114x3; 132x5; 142x5
High Rep BP: 114 x 15

Met Con: Grace
30 x 135# Cln (pwr) and Jerk (push); rx'd;
9:20 (PR by 3:30!)

Have a great week-end everyone.

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:D
good job Charlie
Diane you are burning em up in the AM

Grace 95lb clean and jerk X 30 @ 4:25


m/54/183

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Today
CFWUx3
6 mins. running on treadmill

Push jerks 1-1-1-1-1-1-1
115-125-130-135-140(f)-125-125-125

Then 10 sets of 3 push jerks w/105lbs.

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Robert, Scott, and John, I am impressed by those GRACE times. I have been sticking to 100lbs. the last few times and I have not broken 11 minutes yet. I always do full squat cleans, and I cannot dump the weight. I always have to set it down. If you are dumping weight and doing power cleans you may have some edge, but I cannot come close to any of you at this point. I am always breathing hard after 3 C&J's and then I feel like I am getting anything but grace from thereon. I will keep chasing.

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Nice performances by all. Very tired and getting up early to do it again. We are also starting the process of moving out of our home starting this week, found a nice rental, should be fun...bleh :( I guess its a good thing I am now functionally fit.
[B]

WOD 5-8-09[/B]
"Grace"
135 pound Clean (pwr) and Jerk (push), 30 reps

5:20 RX'd (PR)

Did this WOD on 1/3/09 when I was very new to Crossfit, my time then was 13:25. We finished this one off with 150 abmat sit ups, goal was to see how few of sets you could do 150 in. Did all 150 in 1 set. Link to our posted times, a lot of no shows today. (WFS) [url]http://crossfitexcel.typepad.com/my_weblog/2009/05/wod-5809.html[/url]

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Ran 5K in 26:45

Terry-
Fantastic "GRACE" time. Congrats on that PR.

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Looks like you have all been doing a ton of work. Busy and having fun down in Atlanta......will catch up soon!

Blessings to all and keep up the great stuff!

STeve

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thanks Mark but I dont want you to think my form on the lifts, well they are not top shelf, my work is far from picture prefect. its a lot like my typing and grammer:D

today I started week 12 of recon ron 96 pull ups

row 1000m 4:45 damper@1
row 1000m 4:32 damper@2
row 1000m 4:30 damper@3
row 1000m 4:15 damper@3
starting to feel a lot stronger with the pull ups. may try for a new pr next off day