Air Squats by morning light...
Warm Up:
250m Row
11 Good Mornings w/ PVC
11 Straight Leg Deadlifts - bar only
11 Tuck Jumps
(2 rounds)
Skill: Pose Running
Single Leg High Knee Running
WOD:
"Grace"
30 Clean and Jerks for time
- Men - 135lbs
- Women - 85lbs???
- Today may be your day to advance in shirt level....push hard!
- Katie Ride for Life practice - directly after the WOD - 9:30a - bring a buck to ride through the Fort
4 comments:
TO QUOTE JOHN MCENROE "YOU CAN'T BE SERIOUS"
Love Johnny Mac! Thanks Joe!
Congrats on all our 1st timers with Grace. I think we set 3 new PR's today...and many with new adjusted weights. Some who have done the workout prior at 45lbs went up to 65lbs. Great job.
To explain myself...I have "CHANGED" the women's prescribed weight for GRACE within our Sandbox guidelines. The new weight prescription is 85lbs. Guys will stay the same at 135lbs. Women...I am sorry...but the former prescription of 65lbs was just way too light for testing. This was my fault! :-)
For those of you still working your way up to prescribed weight...great job. I think all of you increased weight today and were still under 10 minutes on this WOD. Excellent. Now...the next goal is to increase weight again...and focus on keeping your time under 15 minutes.
Anyone know who the photo is of today? Hint: It is one of our own...
Great Bike ride: Owen, Marc, Doug, Bob, Rae, Pam, Crystal, Brian, Pam, Alisa, Diane. Some did one..some did 2 laps in Fort Clinch - what a beautiful day!
Katie Ride - next weekend!
Dirty South - CF Qualifier the following weekend! Hope you all can attend. If you would like spectator tickets...www.crossfitdirtysouth.com. Both LT and I will be Coaching/Judging.
PR Grace = 5m 05sec - PR for Dougie
(End of Book)
9:15 pr vs 12:23 on 1/16. It was great to see Doug laid out after his Grace before class. Way to lead by example.
Ahhhhh Grace --
5:34 75lbs
first time at that weight (previously at 65#)
Tina
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