Grace (Benchmark)

Grace (Benchmark)


“The Clean” Olympic Lifting Day

WOD- “Grace”

30 Clean and Jerks for time

Mens Rx Weight is 135#      Womens Rx Weight is 95#


1) Stand with your feet approximately hip width apart.

2) Squat down and grasp the barbell in an overhand grip, utililzing the hook grip with your hands wider than shoulder width apart. Your back should be slightly arched.

3) Lift the barbell off the ground by extending your knees and hips. Keep your arms straight. Shrug your shoulders up as the barbell reaches your knees.

4) As the bar reaches mid-thigh, jump upward and extend your hips and legs. Most of the power for the lift should come from your hips and your jump, not from your arms. When the arms bend the power ends.

5) As the bar is moving up, pull your body under the bar by bending and lifting your elbows.

6) Catch the bar on your shoulders while at the same time moving into a Front Squat . Your thighs should be at least parallel with the floor. Your feet should move out slightly so you land with your feet shoulder width apart.

7) Extend your legs and hips to stand straight up. This exercise should be done as one quick, fluid movement.


Wodivore Blog Sep 19, 2012

Nutrition is on everyones mind.  If you spend anytime reading health and fitness literature you’ve noticed that the “Paleo” diet is becoming more and more main stream.  It has many names, with slight variations, caveman diet, primal, etc… We like to call it just plan real food.  If you could kill it or grow it without the use of machinery, it’s good to go!

It also starts off CrossFit’s 100 words of fitness: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 
~Greg Glassman

 Another great resourse for nutrition information is Mark’s Daily Apple.  Today he posted his 8 Key Concepts which are the following: 

1. Yes, You Really Can Reprogram Your Genes
2. The Clues to Optimal Gene Expression Are Found in Evolution
3. Your Body Prefers Burning Fat Over Carbohydrates
4. 80 Percent of Your Body Composition Success Is Determined by How You Eat
5. Grains Are Totally Unnecessary
6. Saturated Fat and Cholesterol Are Not Your Enemy
7. Exercise is Ineffective for Weight Management
8. Maximum Fitness Can Be Achieved in Minimal Time With High Intensity Workouts