CrossFit - The ladies do Grace

[calcetosocko]

boring...

[TheIrishGuardsman]

If you listen close, you can probably hear her spine cracking!

[chraw1983]

to all the nay sayers. you need to try this.

[Melenahenahe]

i love this routine. I am a fan of grace and fran. I think this is an awesome way to push ones mental and physical strength. Salute to the three girls this workout is no joke!

[honda535]

can someone explain to me what weight they are doing pls

[Tim2of75]

This incredibly horrible and unsafe form is the product of uneducated so called "trainers," and is the root of the problem with CrossFit gyms. The "courses" that they run to license these individuals to sell their brand of fitness are not accredited through any universities, or systems of reputable education. This is why their are so many supposed "trainers" standing around in this video, who are failing to correct them on their hazardous forms.

[beerdeddi]

lady in the yellow shirt is hot

[justhisgrace1]

this one is for you baby

[abes1]

agreed with the below.

amazing athletes. their cardio is crazy.

horrible lifters. their tech is pretty wack. (even a slight bit more pop of the hips, each could have knocked out a few more reps)

with all that being said, these girls are beasts. props

[Shokeybutsi]

its the same with most crossfitters.....a lot of them rely on pure athleticism rather than technique.....

it is not a good program for regular ppl

[Freddie3333]

Clean and Jerk? Where are the cleans and jerks? Those look like power cleans and push presses. I love the athleticism... really, mucho respect... BUT... you guys need some technique help. Someone... go take a weightlifting coaching course.

[chairmanmao89]

do you mind telling me the difference between "clean and jerk" and "power cleans + press"?

[Freddie3333]

A full clean means the athlete does a full squat when they 'catch' the clean, where in a power clean, they 'catch' in a half/quarter squat.

A proper Jerk is where the athlete uses an explosive quarter squat and 'catches' the bar in a split squat position. The girl in the blue trunks is doing a passable jerk, but the technique is pretty rough. Push presses are an explosive quarter squat to push the bar up over head, without the split squat to catch. Feet remain stationary.

[chairmanmao89]

ah.. thanks

[zsgardner87]

@Freddie3333 Middle chick is clean and jerking

[maniacredd73]

Annie is freaking awesome!!!

[linemen96]

i never understood why they would do 30, but crossfit is crackerfit lol. ill stick with strongman and powerlifting

[blackbelt42boxer]

lol then young only training strength and your conditioning and muscle endurance will suck..they do 30 to turn it into a met-con workout

[dJoeG111]

Did you read the strongman part?

[putzmitt3l]

MACHIIIIIIIIIIINES

[ORTprod]

are you not allowed to release the bar?

[ryanjones79]

RX'd for women is 95#s i believe. To those saying crossfit has been linked to rhabdo fail to realize that as crossfit has been incorporated into training across a number of branches of the military injuries of all types, including rhabdo, have decreased drastically.

[Curheypin]

What's the "RX'd" weight for Grace for women? I know that it's whatever load you can handle but the guy's "RX'd" weight is 135lbs.

[ninjanerd8]

Men are generally considered to be about 30% stronger than women, on average. It's therefore most likely 95lb BBs being used.

[bujanda12]

This is a sure way to injury.

Three reps at most, and your form goes. I hope the rotors are doing okay today!

[KONTIKI1980]

Form in the first minutes: Good,

Form on the last minutes: Horrible!

Back pain anyone?

[acieh804]

annie have i told you lately that i love you

[ninjanerd8]

Lol, she's so cute.

[Melenahenahe]

hands off to thiese chicks. takes al ot to complete thrity at anyweight. Im currently trainig for this and fran.  ouch. loving it though. as far as form they are pretty good. light weight and reps make up for some of it.

[EmilShinerVT]

Girl on left: 20 kg bar, 2x10kg plates = 40kg=88lb

Middle: 20kg + 4x10kg plates = 132 lbs

Right: Hard to tell, but looks like 2 15 kilo plates for a total of 110 lbs

[sparksrflyin47]

20 kilo bar, 4 x 10 kilo plates, 60 kilos total, x 2.2, = 132 lbs

[sparksrflyin47]

yes way, it's 135

[miliaddox]

From my understaning, it's designed to build strength and endurance. If you do heavier weight, you build no endurance just raw power. I don't think they emphasize technique for that light of weight, but after about 20 reps it feels like a ton. It's a great workout. Instead of critizing, give it a try.

[mixali]

i didn't critise, i said i "would" have thought (if i didn't suspect otherwise) - which is why i posted so somebody could confirm/deny my suspiscions, which gracebody has kindly done. see, i don't pretend to know, so i ask for information.

instead of criticising, give That a try

[mixali]

i would have thought that if you are doing an olympic lift with enough weight to be of benefit to you, 30 reps would leave you so tired your form would leave you open to injury, and if you can do 30 reps with good form, you are probably going so light you dont need to bother using olympic technique?

i'm sure someone polite person will correct me (with a torrent of abuse...)

[gracebody]

You have to understand the methodology behind the workout first to really understand. The high rep @ 135 in oly lift goes through three metabolic pathways. Annie (135#)does a mighty effort in extending the hips on the cleans, she even shrugs it clearly. Her jerks are also solid! Have another look.

[mixali]

thanks i will :)

[trance4mation]

mixali you are totally right, gracebody and the whole crossfit gang is full of shit, oh right going through the 3 metabolic pathways, any retard olympic lifter would know that even 3-5reps of clean & jerk is considered endurance for olympic weightlifting, doing 30 clean & jerks is beyond anaerobic and even aerobic, and will only lead to lower back strain and shoulder joint damage, just look at their form, its worst in the beginning it gets worst as the grace workout progresses, pathetic workout

[HyborianDemonKnight]

The cleans are all wrong!

Theres no hip extension

[themuzz]

Damn these girls are strong - but i don't think it is good to battle this way. It seems maybe a bit to much for the body.

[rhorn18]

How have you determined that this is too much for the body? Whose body? Maybe you have underestimated your own body's capabilities?

[madaozeki]

I love Crossfit and the hard training that Crossfitters put their bodies through, but the form at the BEGINNING of these is already highly suspect. Olympic lifts simply MUST be learned properly before incorporating them into any program with a challenging weight, let alone for high reps in a race for time. It's just my opinion, but I think high-rep Olympic lifts is a recipe for disaster, no matter what the purpose of training is. Poor form simply compounds the problem.

[grambo22]

I do CrossFit and like the program but I agree with madaozeki. If the first few reps of grace look struggled, e.g. reverse curling, catching with hyperextended back, bad rack position, the weight is too heavy or the athlete doesn't know proper clean form and needs to do skill work.

[joopdemon]

I agree with you, but can you tell me that the kipping pullups that crossfit trainees do is proper form? Ive done 64 kipping pullups and dont find them hard but thats because I train properly in the first place. The rest of crossfit is good but kipping pullups are shit

[RiverCityPC]

i challenge anyone of the naysayers here to Challenge Annie or Nicole to a contest of three dissimilar events ( example; sprint 400m, climb a wall and pull a max deadlift)

If you win more than one... you probably cheated.

[UToober2222]

I'm so amazed at some of the ignorant and frankly stupid comments about CrossFit. Before throwing out these ignorant comments, perhaps a few minutes of research might make you realize how little you know. Comments about "fake" weights, or "45lb olympic weights", poor form, etc all display ignorance. Pretty sad. CrossFit results over years speak for themselves. As for those who speak without knowledge...you can't compare to the results.

[kylepounds]

So do you know how much weight they are lifting?

[BOFH64]

If they're doing it as prescribed they're lifting 135lbs

[Zenshotokai]

No way that is 135...that would be more than their actual body weight and the weight would be moving them all over the place. THe weights look padded for being dropped. Still impressive though...

[BOFH64]

The yellow plates look to be 45lb bumper plates putting that weight at 135, the black one appear to be 10lb bumper plates which would give a total of 85lbs.

[mezmerise1]

That's awesome going. The girl's are powercleaning, and the form they are using is both perfectly adequate and NOT destructive to their joints. In fact, their knees and back are in better shape than most people's guaranteed.

[newwrestler140]

true dat. granted im still young ive never had knee troubles but my teamates are always bitchin about their knees

[fentonc21]

CAUTION Cross fit programs have been related to Rhabdomyolysis; a lethal systematic meltdown that initiates in the kidneys; causing kidney failure, heart attack and stroke.

Please hydrate and watch your heart rate. Choose an educated trainer, one who asks you the pertinent health questions and that monitors you. If not walk away....

[bryanh73]

Crossfit has had fewer than 10 rhabdo cases, all first-timers who came in with a moderate level of fitness. None have been from either experienced Crossfitters or from people with no fitness background.

[fentonc21]

I am not sure where you get your figures from, but they are incorrect...I have been in the fitness industry for well over 20 yrs. My concern here is to be cautious, just what I SAID ALREADY, and it goes for all fitness programs. People are always looking for a quick fix or something extreme. This is extreme and I personnally know of 2 people who were hospitalized for Rhabdo after these grueling sessions. CAUTION IS NEEDED

[linker17839]

It aint for pussies!

[rhorn18]

Caution is needed, paranoia is not. Visit your local CrossFit affiliate for a proper introduction to intense training.

[USA1Army]

OMFG THIS IS TERRIBLE. I am a DI football player. This is terrible. Ladies, stop, you are destroying your joints. Your form should be PRISTINE when doing this much weight. Your elbows should be parallel to the floor when you rotate your wrist. You are doing way to much HEAVING and not enough LIFTING!!!

[rhorn18]

This is from the guy that, in these comments, suggests "upperbody trunk lifts in a roman chair" without wondering how the athlete is already doing squats and deadlifts and still left with a weak back. Take what you will from youtube comments...

[crossfitoneworld]

Uhhh, not really. The yellow plates are solid rubber weighing 10#'s each.

[chewylyrics]

you shouldn't do these until your fully developed because you might end up shorter than you should be, stick to pull ups push ups, running, yoga etc.

[crackyflipside]

That is so much BS, you get stunted growth from AAS abuse and severe injuries from trying to lift more weight than you can handle safely.

[USA1Army]

YOU ARE SO FULL OF SHIT. There is no medical REASONING to even support this claim, yet alone evidence. Shut up, really. Your height is pregenetically determined and barring catastophic limb failure or degenerative disease you will grow to your height. Take calcium and multivitamins

[iaffjolie]

very impressive ladies!

[Mrs360]

I have a question..the movements?/ ive been training for years..squats...deadlifts..ben­chpres..but my back is kinda weak? If I start this can I mess up my back,

[crackyflipside]

No, start with just the bar and learn how to do the form CORRECTLY. Once you got the form down, you can stat adding weight. Doing resistance exercises like this can actually reduce the risk of a back injury assuming you are lifting weight you can manage.

[USA1Army]

when you say back, I am assuming lower back correct?

Doing upperbody trunk lifts in a roman chair is a better exercise for your lower back.

[GavSF]

who taught you that one Army guy? those are WAY better and WAY more functional for your lower back...

[sagewindmoon]

Awesome work ladies. I've been doing bodybuilding and powerlifting style workouts for 10 years, but I've been amazed at the improvements I've made in just 2 months of doing the Crossfit WOD.

[seppukko]

I´ve been doing Crossfit WOD all summer and i have never felt this strong in my life. it´s way better than that isolating bodybuilding. Great funktional fitness with a lot of cardio.

[tjblue2]

endurance olympic lifting. I thought I'd seen it all. Very strong ladies but risky nonetheless

[a442157]

The yellow weights are 10 pounds. The black ones are 25.

[gaucoin13]

What does gaucoin13 marked as spam mean? I eat spam and I'n not a spammer. Like I said, that's probably about 95lbs which is an easily managable weight for them, but very challenging for that particular workout.

[tha99]

No offense, but I saw fake weights in my high school weight room. They were also in yellow color. I thought it was heavy, but once I lift it, it was pretty light.

well, again, just telling.

[a442157]

tha99, they aren't fake weights. They are designed to be the same height as the bigger heavier weights so that the body doesn't have to squat down too low.

They aren't designed to deceive. It's just designed for practicality.

[hdgarcia]

they are not "fake weights" they are bumper plates. Very commonly used in olympic training to evenly distribute weight

[snoopaloop25]

ummm i doubt that there fake weights ...maybe ur just pissed cause u couldnt even come close the thewre time

[dbranford]

Now thats hot! I need a wife with that kinda drive!

[fentonc21]

she'll be crippled in a year

[hasanimellabot]

hats off to you ladies. amazing mindset you got.

[hydrojin7]

gaucoin13 (3 weeks ago) marked as spam

You don't seem to know what you are talking about, this is a relatively light weight for them so injuries aren't a concern.

buddy.. buddyyy

that one girl looks like shes 112lbs after a t bone steak. im assuming those weights are ATLEAST 95lbs - 135lbs. I personally dont know any guy that size or even under 180 that can perform like these ladies.

[krivda]

This CrossFit video clip shows the tremendous physical capabilities of the female athlete. Just outstanding.

[WolBarret]

How much weight is this?

[gaucoin13]

I'm guessing it's scaled to about 95lbs? The true workout requires one to use 135lbs. I've completed this one and I didn't even hurt myself!!

[smithhh0007]

Cause at least when your doing that you keep form. I've never seen more terrible form and a shittier workout regardless of their "Strength". They're most likely injured as we speak because of these stupid and ridiculous workouts. If your going to be doing olympic lifts you do them with A) proper form and B) in small sets to build maximal strength. Functional strength is built from multi-joint exercises. Last time I checked, injuring yourself is not functional strength.

[gaucoin13]

These ladies are elite at their sport so they aren't too worried about getting injured. Some Joe off the street shouldn't do this, for sure.

[smithhh0007]

They're not elite at their sport. If they were at that level they'd know better then to perform olympic lifts at such high repetitions.

[gaucoin13]

You don't seem to know what you are talking about, this is a relatively light weight for them so injuries aren't a concern.

[smithhh0007]

Please do your research before attempting to debate topics which your not well versed in. Olympic lifts compete for the same resources as other high intensity CNS depleting exercises such as plyometrics. If you want to perform high repetitions go ahead, but you'll find you plateau very quickly and will be extremely prone to injury.

[gaucoin13]

Well then now I'm just under the impression that you are probably not very smart. I'm a Crossfitter and, by definition, a high rep olympic lifter. Here's hoping I don't get hurt.

[smithhh0007]

Have fun with that.

[GosHawk77]

lol @ you.

[pirolak47]

Olympic lifting is not their sport. It's crossfit. The goals differ. I would say these girls are near the top for their sport.

[ATL45]

towards the end, everything degenerates into muscle cleans and barbell military presses with leg aid. still probably a great conditioning/toughness exercise.

[KingKrio]

I wanna marry Annie! Those are some strong women

[SweetImmortal]

Holy crap you women are strong. ...'You Go Girl!' lol

Just a note with the obvious; Nicole has to work so much harder than the shorter girls because of gravity and how high she has to lift that weight. They have an advantage for them to beat her.

Awesome work Nicole!

[smithhh0007]

Possibly the worst form I've ever seen outside local gyms. This is absolutely terrible.

[battlemullet]

the idea is functional strength...I've been trying to get someone to tell me why straight up weight-lifting is better than this, and haven't had anyone answer me yet. Care to help?

[skatejason]

Seems awfully high rep to me. Though I guess they obviously aren't going for mass.

[chinbeard]

very nice i like to make the sexy time

[reddog84]

That looks like about 110 pounds to me. But pretty impresive they do have alot of resistance for their amount of muscle mass.

[stewgotz]

Wow! to all of them, to meet any of them on the street you would never know how strong they really are, my hat is off to all of you.

[BillfromRichmond]

Well done ladies. You are champs.

[MaxThonder]

What is the weight?

[Juan999]

These girls are strong!