“True Mastery” – an Ode to “G”

 

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Happy Birthday to our BEASTLY Sherpa through Atomic CrossFit's unyielding, intimidating, and often brutal terrain.

Thanks for your energy, and as always, you define Technique, Consistency and Intensity.

~ACF Coaching Staff

 

Warm-up
45 Burpees for Time

For time complete (break up the exercises as you wish)

45 Squat Cleans (95)(65)
45 CF Push-ups
45 GHD Sit-ups
45 OHS (95)(65)
45 Ring Dips
45 Double-Unders
45 KB Swings (53)(40)
1000m Row

Charles Barkley teased about CrossFit on TNT.

 


69 Responses to ““True Mastery” – an Ode to “G””

  1. Steve

    Happy Birthday Grace! You and your team have built an amazing organization: congratulations!!

  2. JackRabbit

    Happy Birthday G!!!!! I hope you have a wonderful day!

  3. Silverback

    HBD Hon, I mean G. Welcome to the masters division… I know you know that age is just a number. And it’s a number you defy everyday.

  4. ZEN Jen (Jen M.)

    To my inspiration, happy birthday again Coach G! Thanks so much for all that you do! Love ya!

  5. mario & chrissy c

    Happy Birthday G! Thanks for all the help you’e given to Chrissy and me. Hope you have a great day!

  6. mario & chrissy c

    Happy Birthday G! Thanks for all the help you’e given to Chrissy and me. Hope you have a great day!

  7. Blanca Guerrero

    Happy Birthday Grace. Hope its a great one
    -Blanca

  8. SpeedyJ

    Happy Birthday Grace!! Enjoy your day, thank you for all that you do…you have changed my life!! Glad you were born on this very special day πŸ˜‰

  9. KateO

    Happy Birthday Grace! Hope your day is as wonderful as you are!

  10. Teach

    Happy Birthday Friend!! Have a wonderful day today, can’t wait to see you crush the Ode to you tonight!!
    Club Atomic will be in full swing with Grace’s bday workout πŸ™‚

  11. Dar

    Happy Birthday G! Thanks for everything you do for us. Hope you are spoiled today, you deserve it!

  12. ingrid

    Happy birthday Grace!!!
    Love, Love and Lots of Love are wished your way especially today,the grace of true peace, happiness and abundance at home and in your heart. Grace is your name and grace you are to our hearts.
    Have a great celebration in the box and out…the wod is so tough it is only by grace that I will finish it πŸ™‚

  13. Easy Rider (aka Robert Hammond)

    Big Happy Bday Grace. You are super cool. Enough can’t be said on what you’ve done and your team has done to create and foster a wonderful box and awesome community. And you lead by example with your fitness level.
    34:13 rx
    Nice pacing/racing with Fam. The lead went back and forth between us. Good job 8:30, tough wod.

  14. AudreyCFH

    felicidades GRACEEEEEEEEEEEEEEEEEEEEEEEE!!! I love me some Grace! You’re the real deal and keep getting mo bettah and no strongah!!You are truly am inspiration! LOVE YA!!!

  15. Todd

    Hbd grace. I was gonna rest today, but I would feel bad to miss your bday wod. See y’all tonight.

  16. Macho

    Rest days have been canceled. Everyone show up a do the WOD! Grace gets her props today and loves to see you guys, so everyone to the box!

  17. Gab

    Bon anniverssaire! (Happy birth day) from Montreal Grace.

  18. mario & chrissy c

    Happy Birthday G! Thanks for all the help you’e given to Chrissy and me. Hope you have a great day!

  19. Kelli

    Happy happy happy birthday Grace! I guess I figured out what special number your special day is…..man- i’ll have to do this one this weekend! Your name exemplifies you and Atomic crossfit perfectly….so fitting. Thank you so much for your inspiration and your knowledge every week that helps motivate me. .Have a wonderful day celebrating! You look Awesome!

  20. The Nomad

    Happy Birthday Grace!!!
    Just signed up for today’s WOD…wouldn’t miss it.

  21. Sirun

    Happy birthday Grace! You are a true inspiration for me!!

  22. Silverback

    Had great fun working through today’s WOD with my Fran cough. Couldn’t miss this though.
    I remember back when I first asked Grace on a date. I had to do Fran in under 5 mins before she said yes…

  23. G

    A Million thanks for all the bday greetings and the kind words! All I know is that every single one of you keeps me going and I think this is my calling…touching peoples lives for the better! Oui, Gab, vous aussi! Merci!

  24. G

    @Silverback, I think I said 3 minutes….. πŸ˜‰

  25. Barbella

    Happy Birthday GRACE —
    You ROCK our World!!
    This is no doubt your “calling” and TY for finding it!

  26. Holly

    Happy Birthday! Agree with all of the amazing accolades you have received. You really touch people’s my lives- I know you have touched mine. Appreciate your incessant generosity, warmth, inspiration, smile. Xo

  27. Lauren

    Happy Birthday Grace!! Thanks so much for everything.

  28. Keith F

    Happy Birthday Grace!!! Thanks for all you do!!! Enjoy your day πŸ™‚

  29. Kathy M

    Many Happy Birthday wishes from South Padre Island!!!

  30. chrissy c

    G!!!!! HBD!!! As Mar said – thanks for all you do – you are the best!
    33:33 (45#-of course, in honor of G/Singles/BARD, oh, an 9 of the CFPU were on my knees)
    But G, next year, can ya just say you are 29 like the rest of us 45 and older. That would have made my time much faster! πŸ™‚

  31. Peter

    HBD Grace! Hope your day is a great one.
    Thanks for all that you have done for Kate and I.

  32. The Force (Kendra)

    38:39 (rx minus ring dips…….still elusive and had to use the thin purple band). I was happy to pour out my energy and sweat onto the box floor today in honor of G. Happy Birthday G!!!! I am just glad you don’t qualify for AARP.

  33. JohnnyB

    45:30 RX
    Happy Birthday CoachG!
    Thanks Teach!!

  34. Nisha

    39:47 (band-assisted Ringdips)
    Whew..now that was a Birthday WOD….Happy Birthday Grace!!!
    Kendra, we are getting closer to conquering those ring dips..one day…

  35. HeMan

    33:36 (65 OHS, BARD)
    G, I am pretty sure I wouldn’t have stuck around at ACF if it wasn’t for you at the 8:30 workouts back at M-14. Getting to see your hard work and dedication make ACF so successful has been awesome. You genuine care for the success and well-being of those you coach every day is amazing. Thanks for every thing and Happy Birthday.

  36. The Nomad

    40:04 Rx
    Again, HBD Grace…you and the rest of the ACF family are the reason I continue to come!

  37. FPR

    Happy Birthday G! Thanks for all you do!
    It’s was awesome to do your Bday WOD with you! Nice change to go at 5pm. I was actually going to stay home tonight, but I couldn’t miss this one.
    23:27 (Rx)
    Awesome job Jamie and Beth on the sectional WOD!!

  38. Kaylynn

    Happy Birthday Grace! You are amazing! Thanks for everything!

  39. dar

    27:28 I think (35#, 26#, yellow band ring dips)
    Aren’t you glad you came out steph? Maybe you can conquer more hurdles at night than you think! Good luck in your tennis match. πŸ™‚
    Hope you had an awesome day, G!

  40. Billdozer

    29:41(RX) I had my plan on this one and then Cal told me that we had to battle all the exercises straight through, not the fastest way, but definitely more challenging. Had I broken it up I think my time would have been around 17 min. give or take a few seconds.
    Well it was many moons ago that I walked through the doors of M-2 barely able to do a 45# overhead squat, but every morning G was there to encourage me and pound into my brain proper form, and she made those 8:30 workouts fun for me and gave me something to look forward to between school and 2 jobs.
    The best decision I ever made was to email Grace while pretending to work at my internship, and I can’t thank her enough. (thank you to Jim and JB too, but its not you guys’ birthday). So I hope that Silverback bought you a blizzard for your bday, you deserve it.

  41. MikeB

    First and foremost – Happy Birthday to the one that has made this possible for us all, Grace you have done an amazing job with kicking our butts and we love you for it!
    43:11 ( Rx weight, band asst. dips, 15 ghd then reg. situps

  42. wolverine

    HBD for the 3rd time today G!(27:26)Felt great to be back!

  43. G

    32:47(Rx) – On hindsight, my strategy would have been different. Regardless, Ring Dips always slow me down. Kudos to those who were able to do this wicked Bday WOD that Coach Jim concocted. Even FPR made an appearance at night! Thanks to the others who chimed in our blog today.
    Peace and Love to all! Love hanging around and keeping up with all you crazy crossfitters!

  44. G

    ….also, Arnold made an appearance tonight…even if today is her designated tennis day.
    Laura did her baseline tonight with Coach JB!
    Good to see Wingman, Holly, Erik, Paige, Tom G, Gina, Shakeweight, Jessica N, Jared M, Wolverine, Dar, Sid and Drew back in action!
    Great job on the black beanie award B-Jules! What a milestone!
    @HeMan, I remember….you, Billy and others made that class always fun to coach!
    @Billy, you are like my son…you bring joy and tears to my eyes when you workout now…many moons later! Impeccable form! And yes, I had a small Blizzard, too sweet but enjoyed it anyways!
    @Chrissy, remember.. before whenever somebody had a birthday we had to do their age as number of reps in a wod?!
    @The Force, AARP seems like eons from now – haha!
    @Gina, those freshly picked organic boysen berries or gooseberries are so delicious. Thank you.
    @Macho, THANK YOU for the WOD!
    @KathyM and @Keith, South Padre Island sounds like a lot of fun!

  45. G

    Lastly, way to go on the Sectional WOD today Junior and Teach! WOW! Double WOW!

  46. G

    Big milestone to Fam & Arnold for doing as rx’d on ring dips.
    Also, lots of good ohs tonight!

  47. Teach

    Great energy for G’s special birthday WOD tonight!
    Congrats to all the milestones and PRs!
    Glad I got to count your 10 pull ups J-Mo!! Congrats on the beanie!
    A big Happy Birthday again to G! You are the heart and soul of ACF! Thank you for all you do πŸ™‚

  48. chrissy c

    G- I remember. I think the last one you did was on mine – with 46 med-ball cleans… But that was several years ago!! Just glad you stopped doing that before Chief turned 60! HA!!!

  49. A.O. (J. Dolenga)

    Happy Birthday Grace. I set a new 5 rep deadlift PR today in your honor – 305# (and there still seems to be quite a bit of upside)