WOD 2013/01/29 - "Gwen"

Mardi 29 janvier 2013

"Gwen"

Clean & Jerk 15-12-9 reps

A faire uniquement en Touch and go. Même bouger de peu ses mains en bas de mouvement est un no-rep. Pas de rebond. Même charge pour chaque série. Repos autant que désirer.


WOD Demo avec Sarah Hopping: Vidéo

Citation :

“Gwen”, a “Girl” who makes rather infrequent visits here. This one is kinda like some of our other benchmarks, but then again it’s kinda not. The rep scheme is 15-12-9, but it’s NOT for time. You can rest as much as you need between rounds, and it is not necessary to time the rounds. Sarah rested 6 minutes then 8 minutes. Record the weight you used.

One movement or exercise, Clean and Jerk, but this is really different from “Grace” for example. It’s more like “The Bear” (look it up). You get to choose the weight, and you are to use the same weight for all three rounds. Once you start a round you must NOT PAUSE when the bar is on the ground. Touch-and-go only. If you must rest, re-set your grip, whatever, you need to do it before the weights hit the deck. Any of this can be done in the front rack position, or bent over with the bar resting on your thighs.

If you stop, dump the bar, or let go at the bottom it is a “foul” and stops the round. What, exactly, does that mean? Unlike some of the CrossFit Endurance WOD’s in which a foul triggers a penalty, here I think it means you rest and then start that round over.

Sounds tough, huh? What the heck should we choose for the weight? That’s tough, too. Have you ever done “Grace”, 30 C&J with 135lbs.? How did that go? What’s your 1-rep max Clean & Jerk? No idea? Me either, frankly. Here’s how I’m gonna approach it. My 1RM C&J is 165lbs. I would do “Grace” with 115lbs dumping every one. I’d like to try this with ~50% of my 1RM, maybe something between 85 and 95lbs. depending on how I feel when I warm it up.

No history with this movement whatsoever? That’s very likely if you are a Newbie. Watch the video. Think about how that athletes were coached. Practice the movement. Play around with different weights. Err on the lighter side when you choose your load for the WOD. “That was the right weight” must have felt really good for Sarah to say! Take your time; since there’s no clock this is a great opportunity to drill the movement.

I’m really enjoying this month, really liking not only the variety but also the details, the nuance, the challenge. The surprise each day’s WOD brings. The subtle differences between the really famous WOD’s we’ve done and stuff like “Gwen”. There’s a definite intellectual attraction to CrossFit, a well that you can choose to dip into as deeply as you’d like. A WOD like “Gwen” is a great opportunity to discuss all kinds of CrossFitty stuff.

je vais le tenter à 40 kg cela m'entrainera pour le FRAN

A la limite pour le Grace mais le Fran est quand même bien différent.

c'est pas faux ! tu as raison ca se rapproche plus du grace mais ca peut pas me faire de mal pour le fran ...

pfiou...j'en ai chier mais je suis arrivé au bout ! ....heureusement que c'est pas chrono