Wednesday, June 13

It's time to do "Grace" again. Or maybe it's the first time for you. 30 Clean and Jerks for time. This is another chance for us to measure our progress, or it's an opportunity for new people to set a benchmark to improve upon over time. The last time we did Grace was on November 30, 2011. I know a lot of you were not around then, so this is your first chance to set a time. Even if you don't do it at the prescribed weight, that's ok, you will still have a number to work off of in the future. Make sure you are recording your times/weights/etc... so you can measure your progress. If things aren't getting better, then we want to figure out why and fix them. Also, please note that there is no CrossFit class at 6:30 pm on Wednesdays. This class time if Olympic lifting and now is a great time to join. We just started the first cycle so we're still covering the basics. Hope to see you there! Also, we are going to do Grace again at the end of this eight-week Olympic lifting cycle to see how much good technique and strength training makes a difference.

Here's a demo from a gym in one of my former hometowns:

Workout for Wednesday, June 13 Warmup 50 Jumping Jacks 50 Windmill Toe Touches 25 Good Mornings w/ Barbell 25 Push Press w/ Barbell

Practice Clean and Jerk technique/warmup

WOD "Grace" 30 Clean and Jerk (135/95) (compare to 11/30/11)

Skill Work 15 Minutes to work any skill you choose