Tips to Help You Tackle Grace for Breast Cancer Awareness

Tips to Help You Tackle Grace for Breast Cancer Awareness

I just did Grace for ya’ll.

OK well that and I needed a quick WOD. I did it as a research project so I can properly advise. For those of you that may be reading this thinking I have decided to test the waters on the other side allow me to explain:

Grace is a benchmark CrossFit workout. Thirty clean and jerks for time, performed at 95# for women and 135# for men. She’s one of “The Girls” a bunch of benchmarks named after real women. Fun fact- the reason that they are named “The Girls” is because Coach Glassman said that anything that leaves you lying on your back, staring at the ceiling wondering what happened deserves a female name. Which I take to speak to the power that women possess. Grace is fast and intense- top men’s times are around 2:00 and top times for women are around 2:50 (Cebul.la).
Grace is also the WOD that is commonly performed as the WOD of choice when boxes all around the nation host an event for Barbells for Boobs. This organization helps raise awareness for breast cancer and as I noted, boxes allll over host events where athletes participate in Grace and the proceeds go to BFB. It’s an awesome way to come together as a community and make a difference for a great cause.
At the same time you also want to have a good time, right? So how can you make sure that you come out on top when it’s 3, 2,1 GO!? I’ve got some Grace WOD tips from some of Miami’s own Coach Chris Patterson and Coach Moises Hernandez and yours truly to help ensure your experience with Grace is a positive one.
Coach Chris is the Head Coach of CrossFit Downtown Miami and has called this place home for more than 4 years now. He was also a SE Regional Competitor in 2013 and still competes today. His best Grace time is 1:59. On Grace he recommends:
  • Start with a large efficient set. One that gets a lot of the work done but that isn’t your max set at that weight
  • Try to stick to a goal number of reps after the opening set. For example after that first opening set make linking reps of 3 or 5 together. If you need to go into singles so be it but they have to be fast. Fast as in, drop the bar and pick it right back up
  • For every rep go straight into your push jerk after you power clean it. Don’t waste time standing up from your clean and then re-dipping for your jerk. And use push jerks instead of push presses to save yourself from fatigue
  • And above all maintain good technique. You will waste a lot of energy muscling the weight up- and that also makes you more prone to injury

Coach Mo is co-owner of CrossFit Wynwood. His background is in football where he played in high school at La Salle, collegiate at Robert Morris University via University of Pittsburg. He was a free agent and did workouts with the Cardinals, Dolphins and Cleveland Gladiators. Best Grace time: 1:48. When it comes to Grace he suggests:

  • If you’re planning on going unbroken or opening with a big set then breathe
  • Be patient and focus on each rep as you cycle the bar

 

What yours truly suggests is along those same lines but let’s get a little more scientific and specific about it. So let’s say that you can cycle 5 C&Js with proper technique in :20. Pretty good. But you have to maintain that. For 6 more sets. Now let’s factor in fatigue- which will account for another :05-:10 seconds. Now you’re looking at a Grace time of 2:50ish. Still pretty good. My best Grace time is 3:31 (Hey- I’m not a competitor) Here are my suggestions:

  • Taking into account the recommendations from above see where you’re at. Try your 5 rep cycle
  • Once you know how long 5 takes you allow yourself that :05-:10 for recovery
  • Stick with it. It’s all going to be over soon.
  • The quicker the workout, the longer your warmup. So make sure you take plenty of time to get good and sweaty and warm-up your shoulders, low back and legs
  • Shoot for a time that is under 5 minutes. If you can’t complete the workout within that time frame then you need to lower the weight

 

Grace is an awesome benchmark. It’s fast and furious, that’s for sure. Try out these tips and keep what works for you. For what doesn’t well just pretend that we never suggested it. Just kidding. Be glad you know what doesn’t work so you can spend time focusing on what does. And above all stay safe and just make sure that whatever you do, despite your time, you’re having fun and loving ever second.

 

Live in Miami and want to participate in Grace or just see what the excitement is all about? Come to our event at CrossFit Downtown Miami on November 4th from 6-9pm! You can learn more, register, donate or buy a shirt at our Eventbrite page! Questions? Just email me via my contact page or message me on the Gram.