1 of 5
1
Thursday, September 5th, 2013 - Linda
Posted: 04 September 2013 05:02 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9610
Joined  2007-01-08

THURSDAY 130905

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 120709.

The mainpage of CrossFit directs new people here for help getting started.
CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

 Signature 

Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

Profile
 
 
Posted: 04 September 2013 08:54 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  13878
Joined  2004-06-18

Big Dawgs:
As RX’d

Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.

Puppies:
Scale the weight back and drop the sets as shown above.
Also, if you are not comfortable with the exercises do the following buttercup workout:
3 rounds
Run 400 M
10 Deadlifts (use PVC -15 pounds)
10 Cleans (use PVC -15 pounds)

Check out this thread for an excellent discussion on power and scaling. Toward the end JDG discusses Linda.
http://www.crossfitbrandx.com/index.php/forums/viewthread/3590

 Signature 

All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

Profile
 
 
Posted: 04 September 2013 10:49 PM   [ Ignore ]   [ # 2 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1023
Joined  2011-03-07

Good morning all, from a suprisingly warm Sweden this time a year. No complaints!

Wondering if anyone could help me out, been thinking…

Will do Linda today, replacing my CFSB DL day, and make up for yesterdays “lost” CFSB floor press. WOD would have been the “Oly-day” (cleans today).
Rx:d is NOT an option! Down below are 3 scalings that got me thinking, and for which I would apriciate some feedback on:

60% of 1RM (kg, weights would be adjusted to plates available, i.e smallest beeing 1.25kg)
DL 87 (adjusted 87.5)
Bench 63 (adjusted 62.5)
Clean 51 (adjusted 50)
This would be a “storm” in the Acid way to storm. Not a firebreather-way.

65% of 1RM:
DL 94
Bench 68
Clean 55
Less of a storm here. Breaks likley from around mid of wod.

70% of 1RM:
DL 101
Bench 73
Clean 59
No longer a storm. Breaks likley early in wod.

What should a poor man do??
/Patrik

P.S
Will be done w one bar. Still this stupied “free-of-charge” week on the gym, so 3 bars are not an option unfourtunaly.

 Signature 

CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

Profile
 
 
Posted: 04 September 2013 11:19 PM   [ Ignore ]   [ # 3 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  228
Joined  2009-11-09

05/09/2013

Pack
three rounds for time of:
Run 200 meters
95 pound Thruster, 11 reps
Run 200 meters
95 pound Push press, 11 reps
Run 200 meters
95 pound Bench press, 11 reps

Time 16’ 21”

Was aiming for sub 20 min and well, id like to say smashed it, but it sure as hell didnt feel like it, first time ive done thrusters at the usual Fran weight so pleased with that, not looking forward to the next time Fran pops up though.

 Signature 

M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

Profile
 
 
Posted: 05 September 2013 03:50 AM   [ Ignore ]   [ # 4 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2253
Joined  2013-07-26

Neck feels a lot better this morning after using heat last 3 nights. Small residual in upper trap region. No point in messing with Deadlifts until it is 100%. Maybe some cardio work on Elliptical or Bike. I Hate taking the time off but reinjuring the area makes no sense after 3 days of babying it. Have a great day all wink                                                                                                                                          30 minutes of Elliptical seems to have warmed and loosened up my trap area,  I decided to ease my way through Deadlifts to see how far I could go                                                                                                                             Deadlifts week 4. 88 x 10, 132 x 10, 176 x 5 ,220 x 5 , 264 x 3, 308 x 1 , 352 x 1, 385 x 5, 407 x 3, 429 x 1, failed on this one. head wasn’t into it. No pain at all. have a great one all. grin

 Signature 

M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

Profile
 
 
Posted: 05 September 2013 03:58 AM   [ Ignore ]   [ # 5 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1180
Joined  2010-01-30

Sept 5, 2013

Flex
2 min pancake split
1 min couch each leg
1 min ham on box with lacrosse ball each leg
2 min bottom of squat
15 PVC pass thru

“Linda” scaled for pack per GD recommendation

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Body weight is 195

Deadlift: 225
Bench press: 115 (I’m really weak at BP)
Clean:  115

22:19

First time at these weights so a pr but its tough to compare


No cash out, volleyball tonight

 Signature 

“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

Profile
 
 
Posted: 05 September 2013 04:19 AM   [ Ignore ]   [ # 6 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  283
Joined  2012-10-15

“Falkel”

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups (1 Ab-mat)
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent (4 ascents of 10’ rope)

8 rounds with 4 seconds to spare.

$ out with 30 minutes on the elliptical machine.

Forgot to mention that I learned the hard way that 30” box jumps are not to be taken lightly. Missed one in my third round and took a chunk out of my left shin. Good lord did that hurt.

 Signature 

M 42/5’9”/180#/ CFBD 10-11-2012

Profile
 
 
Posted: 05 September 2013 04:24 AM   [ Ignore ]   [ # 7 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  207
Joined  2011-09-27

Run/Thruster/Press/Bench

Std. Warmup x2 (sub muscle practice)

Pack
three rounds for time of:
Run 200 meters
75 pound Thruster, 11 reps
Run 200 meters
75 pound Push press, 11 reps
Run 200 meters
75 pound Bench press, 11 reps

Time: 15:59

Whew, heavy workout. I did the first set of thrusters in 95lb, but once I went to the Press, my wrists just couldn’t support that much weight. If it had just been thrusters, probably would’ve been fine. So I knocked the weight down. And I was doing the bench on the squat bar, so didn’t go as low as normal.

 Signature 

Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

Profile
 
 
Posted: 05 September 2013 04:25 AM   [ Ignore ]   [ # 8 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  215
Joined  2009-08-25

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 115# (body weight 160#)
Bench press: 35# DBs
Clean: 25# DBs
37:25

I have one bar, no bench - used my 20” box. Haven’t benched in a very long time.

 Signature 

42/M/5’8”/155# (180# in early 2012)

Profile
 
 
Posted: 05 September 2013 04:59 AM   [ Ignore ]   [ # 9 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  678
Joined  2013-03-15

SWOD:
Front Squat - 190lbs
45, 75, 95, 135, 165, 190lbs x 5

Bench Press - 190lbs
135, 155, 185, 190lbs x 5

WOD: Three rounds for time of:
Row 500 meters - sub’d 50 SDHP w/45lb bar for rows
12 Deadlifts: body weight - 185lbs
21 Box jump, 20 22 inch box

Time - 14:45

 Signature 

Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

Profile
 
 
Posted: 05 September 2013 05:01 AM   [ Ignore ]   [ # 10 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  678
Joined  2013-03-15
OPG57 - 05 September 2013 03:50 AM

Neck feels a lot better this morning after using heat last 3 nights. Small residual in upper trap region. No point in messing with Deadlifts until it is 100%. Maybe some cardio work on Elliptical or Bike. I Hate taking the time off but reinjuring the area makes no sense after 3 days of babying it. Have a great day all wink

OPG57 - Hope you feel 100% soon. Do you think you pinched a nerve in your trap/ neck area?

 Signature 

Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

Profile
 
 
Posted: 05 September 2013 05:14 AM   [ Ignore ]   [ # 11 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  678
Joined  2013-03-15
AcidSWE - 04 September 2013 10:49 PM

Good morning all, from a suprisingly warm Sweden this time a year. No complaints!

Wondering if anyone could help me out, been thinking…

Will do Linda today, replacing my CFSB DL day, and make up for yesterdays “lost” CFSB floor press. WOD would have been the “Oly-day” (cleans today).
Rx:d is NOT an option! Down below are 3 scalings that got me thinking, and for which I would apriciate some feedback on:

60% of 1RM (kg, weights would be adjusted to plates available, i.e smallest beeing 1.25kg)
DL 87 (adjusted 87.5)
Bench 63 (adjusted 62.5)
Clean 51 (adjusted 50)
This would be a “storm” in the Acid way to storm. Not a firebreather-way.

65% of 1RM:
DL 94
Bench 68
Clean 55
Less of a storm here. Breaks likley from around mid of wod.

70% of 1RM:
DL 101
Bench 73
Clean 59
No longer a storm. Breaks likley early in wod.

What should a poor man do??
/Patrik

P.S
Will be done w one bar. Still this stupied “free-of-charge” week on the gym, so 3 bars are not an option unfourtunaly.

Hi Patrik - I’ve done this WOD once before and in my humble opinion, the thing to think about is the bench press, especially if you don’t have a spotter or safety arms. Make sure you can do the reps with the weight you choose for bench. I do bench without the collars so that, in case i get stuck and have to dump the weight, i can do so by tilting the bar so the weights fall off one side then the other. Be safe; get a spotter for the bench reps. if you don’t have one; make sure you do a weight that is taxing but manageable. I love this WOD; it was a great workout the first time I tried it.

 Signature 

Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

Profile
 
 
Posted: 05 September 2013 05:31 AM   [ Ignore ]   [ # 12 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  67
Joined  2013-08-11

130905

Standard WU

“Roney”

R.I.P.

Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps, scaled to 70#
Run 200 meters
135 pound Push press, 11 reps, scaled to 70#
Run 200 meters
135 pound Bench press, 11 reps, scaled to 90# db’s

30:26

 Signature 

M/45/142#/5’6”
CFBD 08/08/2013

Profile
 
 
Posted: 05 September 2013 06:46 AM   [ Ignore ]   [ # 13 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2253
Joined  2013-07-26
Murph99 - 05 September 2013 05:01 AM
OPG57 - 05 September 2013 03:50 AM

Neck feels a lot better this morning after using heat last 3 nights. Small residual in upper trap region. No point in messing with Deadlifts until it is 100%. Maybe some cardio work on Elliptical or Bike. I Hate taking the time off but reinjuring the area makes no sense after 3 days of babying it. Have a great day all wink

OPG57 - Hope you feel 100% soon. Do you think you pinched a nerve in your trap/ neck area?

Good possibility , That’s the region. Thanks for concern. Have a great day Murph99 grin

 Signature 

M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

Profile
 
 
Posted: 05 September 2013 07:34 AM   [ Ignore ]   [ # 14 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  104
Joined  2013-02-26

Diane
21-15-9 of 225# Deadlift and HSPU.

Scaled the weight to 50Kg and did HSPU progression (inverted L with feet at rib height.)

All sets unbroken in 2:50

Clearly need to up the weight and move on to HSPU facing wall at angle.

 Signature 

M/44/5’10”/173#

Profile
 
 
Posted: 05 September 2013 07:39 AM   [ Ignore ]   [ # 15 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  566
Joined  2012-05-16

Row, deadlift, box jumps
Pack
Three rounds for time of:
Row 500 meters
12 Deadlifts:3/4 body weight 170 (BW=225)
21 Box jump, 20 inch box

Time 11:50

Was happy with this time

 Signature 

M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

Profile
 
 
   
1 of 5
1