Tuesday’s Grace

REMINDER: Paleo potluck is January 7th. Recipes for our Paleo Cookbook can be submitted to kelly AT crossfitnyc DOT com.

Tuesday 111226

“Grace” (Compare to 111106)
30 Clean and Jerks For Time
135#/95# (Post Elements: 95#/65#, Games Prep: 155#/105#)

Post time to comments.

NOTE: Despite the forecast for rain tonight, Coach Lisa will coach the NYC Endurance running session at The Mall in Central Park at 6:30pm. Thanks.

“Food Will Build A New America!”: The US national nutrition program in 1943
Stop mummy abuse
Minding your mitochondria (a.k.a. the paleo cure for MS) — video
A completely healthy way to use refined sugar
Please consider how your actions may appear
Deaths of neti-pot users prompts warning about tap water

Wayne on box jumps:


* * * * *
Here’s what’s on tap for Wednesday’s WOD classes:

“Baseline” (Compare to 111116)

For time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

  • Matt M.

    A. Grace: 3:55 rx’d (155) 
    -36 second pr from Nov. 5th
    B. Tabata sit ups (110)

    • Sean M.

      Strong time @ 155. 

  • Jamie F.

    Wendler: Squat
    5 Reps @ 210 LBS
    3 Reps @ 235 LBS
    Max Reps @ 260 LBS – 8 Reps

    Grace:
    4:54 as RX’d.

  • Pschaefer04

    These are a
    Squat cleans rx right?

    • Hari

      No. “Grace” is the exception to the rule that “clean” means “squat clean.” 
      The official CrossFit position on this WOD is: ground to overhead by any means necessary. Of course, you need to be safe, but in this instance, full ROM is barbell from floor to barbell locked out overhead.

  • Ksjusino

    Grace 4:38 RDX

    Tabtha situps 108

    Need to stop curling the on the clean &jerk.

  • Asegal04

    4:19 @ 125lbs, definitely doing rx the next time

    Tabata situps 125

  • The_Lisa

    first time doing Grace since starting CF 2.5 years ago – 4:21 with 65#.
    Tabata situps – 83

  • Kayam

    6:21 with 75#. Need to work on the jerk portion of the c&j.

    Tabata situps – 79

  • Jenny A

    Grace 5:49 with 78#. In August my time was 5:29 with 65#. Thanks Avery!

    Tabata situps 109

    • Anonymous

      Nice work!

  • Peter F

    5:30 85#. A lot better than:

    Nov 6: 5:40 73#

    I think two rest days in a row (a first in a while) did me right. My original plan was 80, thanks Will for bumping me up. Afterwards I tried two at 95# and probably could have taken an extra minute and lifted more. Hope this one comes up again soon.

  • Jason L

    Snatch – 165
    Clean and jerk – 225
    Deadlift – 405

    Grace, squat clean @ 155# – 6:51

  • JennTang

    Grace: 4:58 Rx

  • JennTang

    Grace: 4:58 Rx

  • Courtney S

    5:36 @ 83#

  • Anonymous

    Grace: 3:30 with 115#
    Tabata sit-ups: 97

  • Eric

    Grace: 5:09 with 115#
    Tabata sit ups: 102

  • The_Lisa

    Nice work, Wayne! Wayne also showed up to run in Central Park in the torrential rain tonight :)

  • Sam G.

    5/3/1 squat press after two days off

    Squat
    5 at 255
    3 at 290
    10 at 325 (thanks to sean and Alex for spotting)

    Press
    5at125
    3at 145
    6at 162 resetting next cycle.

    1 at 19o

    3×8 pull ups as a warm up trying some Dan John strategy to break through my pull up issues

    Tabata KGB swings with Ericka two pood Russian score was 10

  • ryans

    grace rxd 4:37

  • David T.

    Rx’d 5:38