Benchmark: “Grace”
Ben
Picture from the Southie Showdown this weekend can be found here. Check them out!
Save the Date!
Our annual Holiday Cocktail Party will be Saturday, December 6th at 7pm at the Good Life Bar. More details to follow, but for now make sure you mark your calendars, save the date, and get ready to dress to impress!
WOD 1
“Grace”
30 Clean and Jerks for time (135,95)
Level 2 – (115,75)
Level 1 – (95,55)
Click Here for Scores/Comments from “Grace” on 4/10/14
Rest as necessary
WOD 2
With a partner Row Each for Time
750m
500m
250m
Rest the amount of time it takes your partner to row
Conditioning Class: WOD
5 Rounds
400m Run
20 Burpees
Rest :90 seconds
Conditioning Class: Core
3 Rounds
10 GHD Sit ups
10 Hip Extensions
-Add weight if able
Going to start logging workouts and getting some accountability
Grace 2:36
Splits: 2:30 1:37 :45
Grace: 3:41 L2
Splits: 2:53, 1:48, :52 (I think?)
First time doing Grace, Melissa and I didn’t really know how to pace it, we may have gone too slow 🙂
4:36 Rx
Rows: 2:56, 2:00, 0:56
2:38 RX (14 second PR) Row 11:06 with Dr. Neumeyer
4:34 @ 95# down from 5:02 – need to be faster
Row splits: 3:04, 2:00, :58
Grace:
10/2/13: 4:58 Rx
11/13/14: 3:58 Rx
Thank you Bish and Willy for unlocking that 1 min PR.
Rows: 2:43, 1:41.9, 46.5
Dennis kept juuuuuuust beating me on the rows, couldn’t believe it.
New World of Warcraft expansion dropped today. Not leaving my house anytime soon, not that I would have anyways.
Grace – 3:10RX (26 second PR). Felt surprisingly good after.
Row – 12:44ish with Jenna
Grace – 3:10 RX (26 sec. PR). Felt surprising good after…
Row – 12:44ish w/ Jenna
Grace:
Oct 2013: 5:41 L2
Nov 2014: 5:33 L2 – not a huge improvement but I’ll take it! Thinking that I may have needed more than one day of rest after the Showdown because my body hurts! Looking forward to 3 days of rest.
Row: Somewhere between 12:00 and 12:10 w/ DeVerna. We had a good pace going. And my biceps were on fire after this…
Grace: 2:08 Rx (3 second PR, short of 2:00 goal)
Row: 12:10 with Eric B.
Did “Loop Swoop Push and Pull” from the Showdown… 10 minutes: 1 mile run, max C&J @ 165- got 20 reps. Not huge but I’ll take it.
Grace: 3:00 rx, first time hitting her RX, so pretty pumped!
Row Splits: 3:02, 1:55, 0:51… partnered w/ Tanner and chased his lightning speeds each time, still not even close!
2:32 Rx, missed PR by :02. Next time. Rowed the intervals in 12:00 w/ Frawls. Splits of roughly 2:40; 1:40, and :45.
Grace – 3:42 Rx. Big PR. Partner row with Maser – 12:00
4:34 @ 105#
3:40 Rx!