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For time:
30 Clean and Jerks 135/95

Post time and weight to comments.
compare to 1.31.10

Monday begins back-off week! During the upcoming week we'll be increasing our focus on skill/technique development, dynamic mobility, foam rolling and general maintenance before heading into another month of action-packed programming. 

Accessory Work:
DIY Foam Rolling/Lacrosse Ball Soft Tissue Work
*Use this as an opportunity to get a head-start on back-off week!


The Power Clean Againfaster.com
Man Grace Crossfit.com

Reader Comments (12)

GraceAdded 10lbs. cut 3 minutes and STILL was last!75#4:23

Bailed onto the bumper that was acting as a stop and barked my shin good with the bar.
June 6, 2010 | Unregistered CommenterPeter
5:30 @ 110#up 15 lbs and about 2 minutes faster than last time.

I know my form was pretty bad, the weight got heavy quick.

Man it gets hot as hell in the box. I know the Lyceum used to get hotter but damn--its only about 80 degrees now and I've been pouring sweat lately after WODS
June 6, 2010 | Unregistered CommenterShawnS
4:50 @ 65#

5lb increase and 32sec decrease. Next time I need to work on performing the movement faster. I think that's where most of my time is spent, as opposed to rests in between.

As instructed by Fox, I wanted to chime in and say that the last strength cycle felt really good to me. I thought squatting 2x per week would lead to less metcons but it actually meant more metcons AND more squatting. I increased my x5 squat by 20lbs and enjoyed all the metcons too. Looking forward to doing it again next cycle.
June 6, 2010 | Unregistered CommenterSarah
Did this horrible workout at Motor City CrossFit today:

400m run21-15-9 of:SDHPThrusters400m run

rx'ed for ladies was 65#, I did 41# (their bars were odd weights)

I pulled my quad at some point, so I had to modify my thrusters to push press halfway through.

Hope you all had fun with Grace! Peter, that looks like a great time to me:)
June 6, 2010 | Unregistered CommenterSnip
Oops, forgot to write my time: 17:16
June 6, 2010 | Unregistered CommenterSnip
Really bummed to be missing Grace. I tried to test the waters and walk around yesterday but found myself pretty sore around my collar bone. I think it's got less to do with using my left arm directly and more to do with the muscles attached to the clavicle pulling and pushing on it to stabilize other movements. either way, ill have to give it a couple more days of real minimal movement.

Been eating Paleo except some fried chicken from Butter milk Channel and some Orange Juice. I've also been dosing Fish Oil regularly and getting plenty of sleep.

I miss you guys and feel like it's been too damn lone since I've been at SBK..

Great work, Peter!
June 6, 2010 | Unregistered CommenterDavid Osorio
4:32 at 105#

24 seconds faster and 10 pounds heavier than last time.

And 40 degrees hotter
June 6, 2010 | Unregistered CommenterJoe
Warmup:-Run around block, increasing speed.-Clean drills-Jerk drills

Grace:4:24 at 85lbs.-Stuck with the same weight as last time we did Grace but shaved 38 secs. Happy about that. I will definitely do this rx'd next time.

Cooldown:-Foam roll and a little lacrosse ball love.

Great noon class with Coach Fox, Joe, Bjorn and Ryan. Nice job gentlemen!

Oh, and I agree with Shawn about it being hot as hell in the box. Sorry to all for being so sweaty and stinky. I swear I take showers. ;)
June 6, 2010 | Unregistered CommenterJess
WUfoam roll450m row150m easy, 150m med, 150m harddrill prep for grace

GRACE3:35 RX'D PR prev 4:07happy. going for sub 3 next time.

CDfoam roll goodnessext rotator wk

entertaining lucy on the bars, rings etc

a grand 9am class with coach fox and co.
June 6, 2010 | Unregistered Commenter.DMG
WU:Run, increasing speed.Clean drills & Jerk drills

WOD:Grace (x3):3:33@135lbs - bailing everywhere.*2:30@75lbs - no bailing and with one minute rest between sets of 15.2:15@95lbs - no bailing and in sets of 15, 5, 10.

*Decided to go metronome style on this, but had a clock malfunction and didn't calibrate right. Still fun, and there's always next time!
June 6, 2010 | Unregistered CommenterDan Rx'd
Excellent noon class today. Ryan is a beast. (3:08 rx'd, I think)

Grace 3:22 115# pr

was going to do this rx'd, but Coach Fox preached the gospel of scaling, so I stuck with the same weight as last time, was able to do it over 2 minutes faster. Nice! Next time definitely heavier.

Looks like I'm going to have to miss Paulie's party. Bummer!Happy birthday Paul! Middle age ain't bad!
June 6, 2010 | Unregistered CommenterBjorn
4:20 Rx'd

I really want to say what a great job I think everyone did in finding the right weight for their workout. The overwhelming majority of times today were sub 5:00, closer to 4:00.

Great efforts all around, especially Mr Piester. Bejeesus.
June 6, 2010 | Unregistered CommenterFox

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