Day 2 of our Benchmark Week.
For Time:
30 Clean and Jerk (135#/95#)
Results
This one is fast. Sub 10 minutes for most people scaled or prescribed. This Olympic lift is designed to produce a lot of power and thiry reps for time will ensure you get a very good workout. The key is working to a heavy enough weight that you are able to feel the "jerk". Too light and you will either press or push press it up and the clean will be too easy. Some of you found that out today.
We will make today a baseline and issue a Grace Challenge. Everyone who wants to participate can throw in $5 to the pot, do this WOD (if you didn't today) and set their baseline. One month from now we will do it again and most improved wins the pot (either by time or by advancing the farthest from scaled to RX'd, coaches excluded).
We also had a traveling CrossFitter named Russ from Alamo CrossFit drop in for a WOD today. Russ has been doing it for a year now and is in law enforcement and resides in San Antonio, TX. While on vacation here he decided to drop in and crush Grace and get on our leaderboard! A very cool and humble guy who breathed fire on the bar on his way to a 4:14 minute Grace time (RX'd). It was another reminder of the CrossFit community that you can almost always travel somewhere and still find a box that will gladly let you come in and get a workout.
Russ and "Grace":
For those who travel, think about checking for a CF affiliate and contacting them ahead of when you go to see their policy on dropping in. It's a great way to stay on your workout schedule, get exposure to different gyms and coaches, and above all meet great people!
I am in for $5.00 and hope others will join me. Travis, are you in?
Posted by: Curtis | 08/05/2009 at 09:05 AM
I'm definitely in the money pool! Now I just wish that I had "sandbagged" the Grace baseline weight like Curtis so my improvement would be more dramatic. :)
(Just kidding Curtis)
Posted by: Travis | 08/05/2009 at 12:49 PM
Well, since I haven't done the WOD I will be in for $5.00 if I had the chance to "sandbag" my baseline today :) :)
Posted by: Jorge | 08/05/2009 at 01:27 PM
I meant if I "have" a chance to sandbag it today :)
Posted by: Jorge | 08/05/2009 at 01:28 PM
Sounds like we have some interest in Tom's competition idea. Because I am not big on competition, to make things fair I would be pleased to call Travis's baseline the same as my sandbag number - 95lbs. Does everyone agree? That may make us all underdogs but we may still be able to compete if he has an off day. ;-)
Posted by: Curtis | 08/05/2009 at 05:51 PM
Yeah I am sure that NONE of you are big on competition! And I am thinking there are no underdogs in this one. We will give everyone who wants to a shot at setting their baseline don't worry.
Posted by: Tom | 08/05/2009 at 10:24 PM
5 minute workout? Wow, I got a chance...sign me up. Also, do you get bonus seconds if RX'd? I have to ask since it is my only competitive advantage!
Posted by: Jim | 08/05/2009 at 11:38 PM