Usually I like to take it pretty easy the day before a race. I either do light workouts, do a short/easy pace lunchtime ride, or nothing at all. Thursday night I checked CrossFit mainsite and see that coach prescribes ‘Grace’ for Friday’s WOD…whoa
Grace:
30 reps of 135 lb clean and jerks, record your total time
This is one I’ve looked forward to doing since my form on C&J has improved quite a bit. I couldn’t pass it up, hopefully it doesn’t hurt me too much for Saturday’s final 2009 RATL race. I warmed up with my standard warmup which includes 20 no-weight squats. I had to burn out some aches in my legs from Thursday’s ride. After the squats, I did 5 C&J reps at 95 lbs…felt real good.
I then started into ‘Grace’ at 135 lbs and aimed to break the reps up into 6 sets of 5 reps. This worked out well and I completed the workout in 13 minutes. The cleans were done as power cleans (not fully squatting to the bottom position), which should save leg muscles for the race. In the end, this will be a new benchmark workout for me. I will aim for a sub 10 minute time and probably break it up into fewer sets with more reps per set. Looking at some times posted by elite CrossFitters, its insane that some people can do this in 2-3 minutes.
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