CrossFit Foundations
Sunday, May 16th — 9:00am – 12:00pm
Come learn the 9 Elements of CrossFit!
This seminar will deliver a comprehensive understanding of the CrossFit program and can be seen as CrossFit 101. We offer a seamless integration into a group class where the concentration becomes more refinement of technique and development of athletic capacities.
1. Back Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift
8. Sumo Deadlift High Pull
9. Ball Clean
Price: Members $FREE$ / Non Members $40
To register please email Admin@crossfitzone.ca
Today’s Workout:
Buy In – Build up to a heavy (not 1RM) Clean and Jerk over 5-6 sets. If unfamiliar with the clean and jerk, the coaches will lead you through some technique work.
WOD – “Grace”
Grace is another classic CrossFit “named” WOD. Done fast and furious, it can be done in under 90sec (!) however most people will want to scale so that they complete the workout in 4-6 minutes. Generally speaking, scaling to 50-70% of your max clean and jerk (up to 95/135) would be a good idea.
We last did this workout on October 9, 2009. Check out the leaderboard on myfrantime.com!
Here’s a couple of videos to get your juices flowing:
\”man\” grace (this one’s an up-scale, not recommended but pretty sweet)
Uneven Grace (an interesting take on the workout with girls and guys)
30 floor – to – overhead for time (aka clean and jerk):
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95lb for women, 135lb for men
Zone 4: scale to 75/115
Zone 3: scale to 65/95
Zone 2: scale to 55/75
Zone 1: scale as needed
Cash Out – after everyone’s done – 3 rounds not for time of: Turkish get-ups 3 reps/side, 4 cartwheels
Good thing I’ve been working on my C&J’s!! I’m looking forwards to this one:)
Oh by the way, my goal time for this WOD is sub 2:30. Lucas, let’s see sub 2:00, maybe 1:30ish?? Yeah budday!!!
Turts
Yeessssss! I LOVE clean and jerk! Looking forward to this one.
Ooooh, I’m having some physiotherapy done on my shoulder tomorrow… I’ll have to make this one up in a couple days!
Wow, great scores today in Grace, gang! Some awesome improvements all round. We just need some more of the ladies to knock out the WOD Rx but that being said, everyone scaled well to hit the workout at least sub 10min.
We just keep getting better team, let’s keep it up!
Turts
This was my first go with Grace (so to speak), and I thought it was excellent. Here is a video of a guy in Texas who got it done in 89 seconds:
http://www.youtube.com/watch?v=ydeCu7W1VRc
I have been thinking a fair bit about limiting factors and adaptations in my own workouts, and I think this video shows a pretty interesting example of that.
Fairly counter-intuitively, (or at least in my experience) the limiting factor in Grace appears to be VO2max. Because ‘Big Mike’ is strong enough to basically push press 135lbs for the full set, he can limit the range of motion, which appears to help him manage heart rate.
Just my $.02, but I found the video interesting.
Thanks Dave!
I want to apologize to everyone that was in my class, I was told that there was a miss understanding with the requirements of the workout. This was meant to be a floor to overhead workout in two movements. There was no strict requirements to separate the clean and Jerk (or even do a jerk). I really emphasized making sure that everyone stood up the clean rep before going into the jerk. Please make note of that on My fran time for next time you do the workout!
Thanks!!!
I did the same with my class, Dee! Ah well, at least everyone got a really good lesson on strict form. 🙂 Good job, guys!
Hi Dave,
Interesting thoughts regarding the limitations on Grace time… although given that it is such a short workload (<3min for top times) VO2max would not really come into play in this workout.
In my view, it is maximum strength and anaerobic lactic power and capacity that dictate someone’s Grace time. Higher max strength means that working at 95/135 is a lower percentage of max (therefore easier). The ability to tolerate high levels of lactate allows for a high rate of work with less drop off in the WOD…
Turts