07/17/07 Workout of the Day (WoD)
"Grace"
Clean and Jerk 135 lbs
30 reps for time
Please feel free to post time to comments.
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CrossFit - Forging Elite Fitness moved to www.alchemycrossfit.com
About Me
- Coach
- Hamilton, Ontario, Canada
- Certified CrossFit Level 2 Trainer NCCP - Level 1 Boxing Coach (Trained) NSCA - CPT
The CrossFit Journal: Knowledge for Elite Fitness
Contact Us
Alchemy CrossFit is located at:
67 Frid St, Unit 14, Hamilton, Ontario
Just minutes from the 403, McMaster Universty, and Downtown Hamilton.
Phone: 289-389-3595
CrossFit Superstar Eva Twardokens Calendar
World Class Fitness in 100 Words
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
- Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
- Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
- Regularly learn and play new sports.
The "Official" CrossFit Warm-Up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
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July
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- 07/23/07 Workout of the Day (WoD)Rest Day.
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- 07/19/07 Workout of the Day (WoD)Rest Day.
- 07/18/07 Workout of the Day (WoD)Perform the follo...
- 07/17/07 Workout of the Day (WoD)"Grace"Clean and ...
- 07/16/07 Workout of the Day (WoD)Complete the foll...
- 07/15/07 Workout of the Day (WoD)Rest Day.
- 07/14/07 Workout of the Day (WoD)10 Flying 40m Spr...
- 07/13/07 Workout of the Day (WoD)Snatch Progressio...
- 07/12/07 Workout of the Day (WoD)Complete the foll...
- 07/11/07 Workout of the Day (WoD)Rest Day.
- 07/10/07 Workout of the Day (WoD)Clean5 - 5 - 5 - ...
- 07/09/07 Workout of the Day (WoD)Perform the follo...
- 07/08/07 Workout of the Day (WoD)Complete the foll...
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- 07/06/07 Workout of the Day (WoD)Painstorm XXVII ...
- 07/05/07 Workout of the Day (WoD)"Annie" 50-40-30...
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- 07/03/07 Workout of the Day (WoD)Rest Day.
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- 07/01/07 Workout of the Day (WoD)Happy Canada Day ...
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Disclaimer
The information contained in this website is strictly for informational purposes. You should consult a physician before beginning any new nutrition, exercise, or dietary supplement program. New exercises should be learned under the guidance of a certified strength and conditioning professional.
2 comments:
Nice...
I did a scaled Grace with 95#.
That's what I used for my first Grace a while back and wanted to see how I'd improved since then...
Then 4:59
Now 3:54!
Time to bump it up to 135 next time.
Then tried to do 7x1 max weighted pullups... but only got to up to 5 before the crappy belts I tied up to use started tearing... time for a weight belt
1x25
1x35
1x45
1x55
1x65
Bedtime...
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