Tag Archive for: GRACE

How long do you stay on or over the barbell during your pulling phase?

WORKOUT for Monday 6/20/2022

a.) every minute on the minute up to 12 minutes build to a heavy clean & jerk without missing, then

b.) GRACE protocol

30 clean & jerks for time, using 70% of Part A

Post time to whiteboard. Compare to .


Lanes disappear this weekend!

WORKOUT for Saturday 7/3/2021


Row until told otherwise (about 1k-1.5k) then
– :20 work, :10 rest repeated for 6 minutes, alternate between hang snatches & fast feet
– HSPU ladder of 6 rounds of 1-2-1 reps


for time:
1 mile run
30 snatches, 45/60kg
1 mile run
30 clean & jerks, 55kg/70kg
1 mile run
30 deadlifts, 65/80kg

Post time to whiteboard. Can modify to a 2k row or 5k bike if needed.

WATCH: How to cycle your barbell clean & jerks by Misfit Athletics

Ready to hit the ground running in 2020?

The start of every year we have most people going in with a ton of resolutions that never get actually addressed.

Here are some random notes we have for 2020:
– Continue looking at the blog for relevant gym content. We will have a post every day: find the workout of the day, the ideal post-workout plan, informational and educational posts that may or may not contain hints of what the future holds in the gym, and more, featuring you, our incredible community.
– Our next FOUNDATIONS On-Ramp begins this Tuesday 1/14 and ends on 2/8. The next program after won’t be until March (3/3 to 3/28). Tell your friends or send them here.
– We’re beginning Week 7 of 8 with our Strict Pullup Ladder. We plan to continue this with just raw numbers, applied to any “high skill” you want to work on: more pullups, muscle-ups, handstand pushups, handstand walking, single leg squats, toes-to-bars, double unders, etc. We will share the numbers on the blog so that you can continue your practice at home/elsewhere. Rather than a static MWF split, we’ll just go every other day so that you can experience a more dense volume of practice more often.
– When you see a prescription (ex: 61/43/29kg, 20/14/10lbs to 10/9/9′, 2×50/35/20lbs) see it as Advanced/Intermediate/Novice as far as “CrossFit” standards are concerned. As CrossFit HQ had way back in the day there was no scaling for any gender- you just loaded appropriately to your skill level. Competitive CrossFit standards kind of changed that. If you’re not competitive there numbers are mere suggestions.
– We have plans for a Nutrition Challenge coming up by February.
– Current programming should be reflecting what a lot of people are getting into outside of the gym: SNOW SPORTS! We’ll be focusing on leg and hip stamina for all the skiiers, snowboarders, and hikers! Not to mention tons of midline and rotational work in the warm up phases of classes.
– Team Workouts have been eliminated from Saturdays for the time being. They’ll be back in a different capacity (and day!) in February. As always, at any time, you can turn any workout into a team workout.
– Foundation Barbell classes are back with our two tracks of development: Powerlifting (the slow lifts of squats, presses, and deadlifts) and Olympic Weightlifting (the fast lifts of the snatch, clean, and jerk). We will program towards peaking for local competition. Any member with a CrossFit has access to these classes and can take them for skill development. If the competitions interest you then you can stick primarily with these classes for better specificity.

CrossFit WOD for Sunday 1/4/2020

5 rounds for time:
200m run
12 push/press, 52/38/25kg

Rest exactly 4:00 then

30 db ground-to-overhead, 2×50/35/20lbs

Share overall time to whiteboard.

READ: The Egg by Andy Weir

SLIPS clinic tomorrow at 10am!

Community Class at 12pm!

CrossFit WOD for Friday 7/19

every minute on the minute for 10:00
3 snatches -OR- clean & jerks, 61/43kg or 70% of 1RM


every minute on the minute for 15:00
2 snatches -OR- clean & jerks, 70/50kg or 80% of 1RM

Post attendance to whiteboard!


+ Zucchini Lasagna Recipe – Ambitious Kitchen
+ 5 Emergencies: Do You Know What To Do? – WebMD


How many snatches or clean & jerks can you do in a row before your heart rate is too jacked up to breathe?


+ Thank God for CrossFit: Woman Catches Shark After a 2-Hour Fight – Yahoo Lifestyle

(Next Friday)

CrossFit WOD for Friday the 13th, July 2018


every minute on the minute complete 3 snatches, for 10 minutes



every minute on the minute complete 3 clean & jerks, for 10 minutes

Olympic Weightlifting WOD – Week 3/4, Day 3/3

front squat 100/3 (5). Base off of 1RM CJ.
clean + front squat + jerk 80/1 (3)
12 minutes to establish a heavy deadlift

midline, 200 reps – stick with abs and hip flexors

Powerlifting WOD – Week 3/4, Day 3/3

seated box jump 5 sets of 1 at 95%

press 95/as many reps as possible
deadlift 80/as many reps as possible
sumo Romanian deadlift 3×10
midline, 200 reps

CrossFit WOD for Saturday 7/14

every :30 for 5:00
10 one-arm kettlebell swings

Alternate sides every interval. Then

every :30 for 5:00
1 turkish get-up

Alternate sides every interval.

WE ARE CLOSED SUNDAY FOR THE CARL PAOLI SEMINAR, but you can do this on your own

CrossFit-On-Your-Own WOD for Sunday 7/15

4 rounds for time:
400m run
50 air squats

Get outside: find a track or measure out a 400m.

Andrew B and Bobby B at the 2017 RCF Games

Let’s talk about vitamin D. From the Vitamin D Council:

Vitamin D is important for good overall health and strong and healthy bones. It’s also an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection.

The vitamin D that you get in your skin from sunlight, and the vitamin D from supplements, has to be changed by your body a number of times before it can be used. Once it’s ready, your body uses it to manage the amount of calcium in your blood, bones and gut and to help cells all over your body to communicate properly.

Vitamin D isn’t like most other vitamins. Your body can make its own vitamin D when you expose your skin to sunlight. But your body can’t make other vitamins. You need to get other vitamins from the foods you eat. For example, you need to get vitamin C from fruits and vegetables.

Also what makes vitamin D unique compared to other vitamins, is that when your body gets its vitamin D, it turns vitamin D into a hormone. This hormone is sometimes called “activated vitamin D” or “calcitriol.”

Some of the functions of the body that vitamin D helps with include:
– Immune system, which helps you to fight infection
– Muscle function
– Cardiovascular function, for a healthy heart and circulation
– Respiratory system –for healthy lungs and airways
– Brain development
– Anti-cancer effects

As Washingtonians we get plenty of clouds, but not as much sun as we’d like. It has been recommended that healthy adults take 2000 IU of Vitamin D daily– most supplements contain that in a single pill. They suggest taking more if you don’t get as much sun. I do!


+ Why Is Vitamin D So Important to Your Health? – MD Magazine

CrossFit WOD for Tuesday 6/26

2k row for time, then

ISABEL: 30 snatches for time, or

GRACE: 30 clean & jerks for time, or

ISAGRACE: 30 snatches then 30 clean & jerks for time

Rx = 61/43kg. Compare to . Post times to whiteboard!

HIIT WOD – 12pm

2 min with 30s rest
High knees
Butt kickers
Jump Lunge
Down Ups


4 Rounds
12 Dbl Kb Front Rack Squats
12 Dbl Kb Deadlift
Gym Length Reverse Dbl Kb Drag
12 Dbl Kb Push Press
12 Dbl Kb Thrusters
Rest 2 mins

HIIT WOD – 5:30pm

:35 work, :25 rest
:35 work, :20 rest

1. semicircle mountain climber
2. wavings
3. bicycle crunch
4. slam ball
5. crossover mountain climber
6. ab-rollout
7. kettlebell sumo deadlifts
8. oblique mountain climber
9. tuck jumps

Foundations 10 WOD

EMOM 15 minute 3-Position Snatch

Chris S demonstrates a very strong overhead position


+ Man Believes 41st Attempt at Max Snatch Will Be “The One” – The Overheard Press

“Competitors will be assigned a starting time for Sunday’s workout. The top 40 men and top 40 women will compete in the early afternoon. All others will compete in the morning. It is your responsibility to be present, warmed up, and ready to go at the starting time. No accommodation will be made for missing your starting time.

The final heat (top 20 competitors) for each division will have a staggered starting protocol. The athlete with the lowest combined time from the three Saturday events will start first. The next 19 athletes will start at the precise time difference by which they follow the front-runner. Their time for the event will be their finish time minus their start time, but the staggered start allows for the overall winner of the Games to be determined instantly.

For example, let’s assume the top three competitors and combined times from Saturday are Bob (13:00 total time), John (13:05 total time), and Ted (13:20 total time). Bob would start Sunday’s workout at time 0:00. John would start at 0:05, and Ted would start at 0:20.

Whoever finishes first is Top CrossFitter because their combined time across all four events would be least. The final placements for all competitors will be based on the exact times of completion, but this staggered start allows for better competition and spectating”

CrossFit WOD for Thursday 8/17

front squat 4x8x60, then

30 clusters (70/45kg) for time

Post time to whiteboard / comments!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Endurance WOD

Long Interval: “JERRY”

for time:
1 mile run
2k row
1 mile run

Colin B

How do you break down the work sets for ISABEL/GRACE/ISAGRACE? Big sets? Small sets? Singles? Whatever you can muster unbroken in the beginning then survive until the end?


+ Tips From the Pros: How to Tackle Your Favorite CrossFit Benchmark Workout – Box Life Magazine

CrossFit WOD for Wednesday 3/8


for time:
30 snatches


for time:
30 clean & jerks


for time:
30 snatches
30 clean & jerks

Rx = 61/43kg, Performance = 70% of your 1RM

Post time to whiteboard!

Olympic Weightlifting WOD

lifts: front squats, 2 cleans + 1 jerk, behind-the-neck jerk
accessories: batman split, single leg hip extension, mb wall hammer rotation

Kettlebell WOD

Ground force
Single arm swing and snatch skill work
Squat and press finisher