Grace for Grace - Monday, March 29th, 2021

Grace for Grace

As mentioned on Friday we typically do the workout Grace every year on March 26th (World Purple Day) in support of Grace Howe. Grace’s family were long-time members of CFI from way back in the early days. Grace has epilepsy and when her mom Monika approached CFI about doing something for World Purple Day to raise awareness, and funds, Grace for Grace was born.

This year because of the final workout and COVID protocols limiting our time to do the judging for the open workouts, we moved Grace for Grace a few days. But this is something close to many of our hearts at CFI and it’s a tradition we intend to keep.

Please wear your purple tomorrow as CFI takes on the benchmark workout Grace!

On a sidenote: Grace is a benchmark, which means it's a workout we repeat in the facility, you will see it again, so keep track of it. The weight you used, the time it took you. The weights are set at 135/95 for this workout, tomorrow it will have a 10 min time cap, so select your weights according. But please keep this in mind, it’s not suppose to be easy. Doing the movements safely always comes first. But select a weight that is also going to challenge you, and when your doing so, whether you know Grace Howe, her mom Monika, dad Gavin, sister Emma, or not, think about the sometimes daily struggle that they have in the face of Epilepsy. Or maybe you know or have a loved one who faces epilepsy. Much like a Hero WOD, for us on the day that we do Grace for Grace, we treat this just like that. When it gets hard, because it’s supposed to be hard, we think about who we’re doing this workout in honour of and we dig in!

Grab your purple and get ready to dig in!

Monday, March 29th, 2021

Focus:

E3MOM x 3

Back Squat use 90% of your 1 RM

example if your 1RM is 100lbs the number you use for the percentages below is 90lbs

Set 1 : 5 reps @ 65%
Set 2 : 5 reps @ 75%
Set 3 : 5+ reps @ 85% (max set) 

Then 

EMOM 5 building to wod weight

2 Power Cleans
1 Hang Cleans
1 Clean
2 Jerks

WOD:

Grace

For Time:
30 Clean & Jerk 135/95

** 10 min time cap

Check back each night at 8pm for the next days WOD .
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