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Tuesday, March 25th, 2014 - Linda aka “Three bars of death”
Posted: 24 March 2014 05:01 PM   [ Ignore ]
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TUESDAY 140325

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

Set up three bars and storm through for time.

Post time to comments.

Compare to 130905.

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.

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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

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Posted: 24 March 2014 05:03 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 04 September 2013 08:54 PM

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

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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

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Posted: 24 March 2014 08:25 PM   [ Ignore ]   [ # 2 ]
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Ran my first 10k Saturday!  Came in a little over an hour, 1:02.  Wasn’t too bad.  My goal was to run it non-stop and I did just that.

Today was 5 rounds
1 75 yd run
5 x 95# thrusters
10 pull ups
13 minutes.

I managed 3 sets of unbroken pull ups (most ever).  4th set was broken at seven, 5th set was complete using reverse grip.

-corey

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Posted: 25 March 2014 02:55 AM   [ Ignore ]   [ # 3 ]
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25 March 2014 - Open 14.4 Chipper

Chipper for a Birthday Present…smh LOL

Pack:    14:00 AMRAP
        60 Cal Row
        50 Toes 2 BarKnees to chest
        40 Wall Ball, 14# ball @ 10’ target
        30 Cleans @ 95# Power Cleans
        20 M/UJumping M/U (rings level with head)
Reps=192

I tried th T2B during my warm-up and realized I would still be trying to get to 50, so subb’d knees to chest.  Wall ball was 20 and 20, Cleans were sets of 5.

@SheepDawg and @ OPG, thanks for the shout-outs on the 3 mile time….I was pleasantly surprised at how “not painful” it was! cool smile

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” Damn Top, for an ‘old’ guy, you move pretty good!!”

M/42 yo/6’3”/219 214 lbs (looking to get to 205!!)

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Posted: 25 March 2014 03:28 AM   [ Ignore ]   [ # 4 ]
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wu
jogging 1K+, droms

deadlift (kilos)
40*8/60*5/80*3/100*1
115*3/125*3/130*3
105*16

wod

SATURDAY 140322

Push jerk 5-5-3-3-3-1-1-1-1-1 reps

kilos
60*5/72.5*3
75*3/77.5*3/80*2F
82.5*1/85*0F/85*1/85*0F/80*1

the same in pounds (rounded)
132*5/160*3
165*3/171*3/176*2F
182*1/187*0F/187*1/187*0F/176*1

$o
6min stretching

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M/47/5’10”/160

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Posted: 25 March 2014 03:53 AM   [ Ignore ]   [ # 5 ]
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Did the “Pack” WOD.  Replaced cleans with a modified squat and press with a 50 pound kettlebell.

Total workout time: 20 minutes.

Metric - 24 March 2014 05:03 PM

Last time out, GD scaled this as:

Garddawg - 04 September 2013 08:54 PM

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

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Posted: 25 March 2014 03:58 AM   [ Ignore ]   [ # 6 ]
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WOD 140321 14.4
AMRAP 14 mins of:
60 cal row,
50 TTB,
40 wall balls 9kg,
30 cleans 60kg,
20 MU
Score: 169 (up to 19 cleans)
Row in 2:52, TTB broken 10/10/10/10/10 which worked really well, WB broken 19/13/8 - should have cut back to 1 rest, cleans in sets of 3-5

Strength (3-6 rep range):
DL: 5x90kg, 5x123kg, 5x143kg

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M/47/80kg

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Posted: 25 March 2014 04:05 AM   [ Ignore ]   [ # 7 ]
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TopMac - 25 March 2014 02:55 AM

25 March 2014 - Open 14.4 Chipper

Chipper for a Birthday Present…smh LOL

Pack:    14:00 AMRAP
        60 Cal Row
        50 Toes 2 BarKnees to chest
        40 Wall Ball, 14# ball @ 10’ target
        30 Cleans @ 95# Power Cleans
        20 M/UJumping M/U (rings level with head)
Reps=192

I tried th T2B during my warm-up and realized I would still be trying to get to 50, so subb’d knees to chest.  Wall ball was 20 and 20, Cleans were sets of 5.

@SheepDawg and @ OPG, thanks for the shout-outs on the 3 mile time….I was pleasantly surprised at how “not painful” it was! cool smile

Great Score Top!Happy Birthday! party

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 25 March 2014 04:08 AM   [ Ignore ]   [ # 8 ]
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Vaulty Monk - 25 March 2014 03:28 AM

wu
jogging 1K+, droms

deadlift (kilos)
40*8/60*5/80*3/100*1
115*3/125*3/130*3
105*16

wod

SATURDAY 140322

Push jerk 5-5-3-3-3-1-1-1-1-1 reps

kilos
60*5/72.5*3
75*3/77.5*3/80*2F
82.5*1/85*0F/85*1/85*0F/80*1

the same in pounds (rounded)
132*5/160*3
165*3/171*3/176*2F
182*1/187*0F/187*1/187*0F/176*1

$o
6min stretching

Nice routine Vaulty Monk!

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 25 March 2014 04:09 AM   [ Ignore ]   [ # 9 ]
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140321

Workout 14.4

Pack

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 10 lb. to 10-foot target
30 cleans, 65 lb.
20 muscle-ups (subbed pull ups and dips)

Post reps completed to comments

Reps - 180 + 10 pull-ups + 10 dips

T2B broken, first set 10 then sets of 5.  10 lb ball heaviest available, wall-balls unbroken.  Cleans broken 18-12, all power cleans.  No place to try muscle up progressions so did pull ups and dips, all kipped, broken 5 pull-ups then 5 dips for a total of 10 and 10.  Not sure how to count that so just noted it separately.

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M 52/5’10”/180

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Posted: 25 March 2014 04:11 AM   [ Ignore ]   [ # 10 ]
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TOW WOD 140325:

BBG
1) 7X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
155, 175(pull)
2) 5X2 Jerk Recoveries @ 100-120% (of max Jerk) – rest 90 sec.
200

Strength
1) Back Squat: 1X20 @ 90% of 140318 – rest 2:00 (before #2)
145
2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)
11 - Legs felt weak today.

Conditioning
For time:
40 6″ Target Burpees
40 Thrusters 45/35#
30 6″ Target Burpees
30 Thrusters 95/65#
20 6″ Target Burpees
20 Thrusters 135/95#
10 6″ Target Burpees
10 Thrusters 155/105#
25:57 - First round at 45, the rest at female weight.

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 25 March 2014 04:11 AM   [ Ignore ]   [ # 11 ]
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Corey - 24 March 2014 08:25 PM

Ran my first 10k Saturday!  Came in a little over an hour, 1:02.  Wasn’t too bad.  My goal was to run it non-stop and I did just that.

Today was 5 rounds
1 75 yd run
5 x 95# thrusters
10 pull ups
13 minutes.

I managed 3 sets of unbroken pull ups (most ever).  4th set was broken at seven, 5th set was complete using reverse grip.

-corey

Congrats on the 10K Corey

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 25 March 2014 04:29 AM   [ Ignore ]   [ # 12 ]
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First attempt at Linda 10-9-8-7-6-5-4-3-2-1
Scaled it to DL @ 150
            BP@ 100
            Clean @ 95
pretty happy with first try, for an Old guy. Could certainly go heavier on the DL.

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58yo/5’8/155

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Posted: 25 March 2014 04:56 AM   [ Ignore ]   [ # 13 ]
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WU: foam roll; stretch; 50 single unders; 10 kettlebell snatches each arm (1pood); 10 two-hand kettlebell swings (1pood); 10 SDHP w/ 1pood kettlebell

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 290lbs x 5; 335lbs x 5; 380lbs x 8;
3 sets of 8 reps at 225lbs

Pullups: sets of 5
5 unweighted; 5 (+10lbs); 3x5 (+25lbs)

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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.

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Posted: 25 March 2014 05:57 AM   [ Ignore ]   [ # 14 ]
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Squats:
135x10
185x10
225x10
245x6
265x3
275x2
295x1
305x1 (PR)
225x10

Total weight pushed: 11,115 lbs

Finished it off with straight leg deads, leg press, leg extensions, and leg curls.

Haven’t done a WOD in a while, I’ve been focussing on strength and have seen some results.

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 25 March 2014 07:34 AM   [ Ignore ]   [ # 15 ]
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Towel PU/Ring Dip/Squats

Warm-up: Rowing

3 RFT:
9 towel pull-ups
15 ring dips
30 squats

9:54

Cool-down: handstand practice

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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