A. Back squat – 1×5 @ 60%, 70%, 75%, 80%.
B. “Grace” – 30 reps for time of ground-to-overhead at 135/95. This is a named CrossFit workout, and is typically done with a power clean followed by a push press or push jerk. Weights may be scaled.
**Here is an outline of the gym hours for the next two and a half weeks:
Wed Dec 18th – 9 am and 12 noon classes are cancelled. We have a few groups of high school kids coming by for tours as part of a larger event the school is putting on. I think it’s put on by the Phys Ed department, and they are visiting various fitness and sports facilities around town. It’s a pretty cool idea, if you ask me.
Dec 23 – Regular hours
Dec 24, 25, 26 – Closed
Dec 27, 28, 30 – Regular hours
Dec 31 – Noon class ONLY.
Jan 1 – Team workout at 2 pm.
Regular classes resume Jan 2.
A). Work up to 115# for the back squat.
B). “Grace” with 70#. I can’t remember my time. I think I could go heavier next time.
I like Grace a lot. She was a blast used 90# time was 5:02 was to intimidated to do the 95# but I think I can rx this one next time hopefully!
Dear Fran, I still hate you..
You’re a beast, Janelle! Way to go!
A. Used 235 as my 1RM. Challenging, especially since I didn’t squat at all last week.
B. Grace Rx’d 3:54. Pleased, as I was just hoping to come in sub 5. Fun!
A) Used 195# as my 1 RM.
B) Due to my (not very) graceful forward rolls yesterday, I injured my neck. So Colin had my do ‘Annie’. I did it in 12.50… I need to do more sit ups. I also did single skips as I have not mastered double-unders yet. I am hoping to be better enough by Friday to give ‘Grace’ a try.
I really need to thank Melanie and Colleen for helping and encouraging me to finish Annie.
A. Based my %’s off 160 and they felt good!
B. Grace- 3:52 with 85#
It was so much fun playing around with the new rope that’s up! Its tricky getting the hang of finding the rope with your foot but really fun!
A) 135#, 160#, 170#, 180#
B) 3:51, a 4 sec PR. Kind of annoyed though. I did the first 10 UB in 33sec, then another 8 UB. With 12 left, the wheels fell off. I think I lost focus. If I had just done a set of 6 and then 2 sets of 3, I likely could have been done in less than 3 min. Next time – I will do Grace in less than 3 min. That’s my goal.
You know I was waiting for you to post. Next time we will have to do Grace TOGETHER. Pretty sure we can both go faster when the motivation is there :).
I totally agree.