4x800M (treadmill)

3:46
3:33
2:35, stopped at 0.37M (about to meet Pukey but fought him off)
3:49

4 min breaks between runs

32/M/6’/274#
started 7/5/09 at 281#

I only have single bar and my DBs do not go up high enough for bench.  I was looking at the posts for the previous Linda in 2008 and one suggestion was sub 3 push ups for the bench and save the bar for DLs and Cleans.

I guess the question is:  Is it better to keep Linda going fast with the push ups or do BPs and maybe have a little extra transition time going from floor to rack and changing weight 3 times and not 2 times.  It is kind of hard to get the essence of the WOD because it seems to be a balance between strength and Metcon. 

Frankly, I am inclined to do the bench press…but I would defer to those who know more. 

I am thinking my scaling is DLs at body weight 220#, Bench at 3/4s and Cleans at 1/2 and 10-1…not sure if that makes a difference for my question.

Chris

M/25/225/75

“Linda”

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

Deadlift: 155#
Bench press: 105#
Clean: 80#

27:24

I’ve taken a bit of a hiatus from crossfit and it is painfully obvious (you can see my previous posts read my weight as 210, not 225). Time to get back on the wagon!

Ok, just a quick question for For the dead lifts, I am reading it 1 and a half times my body weight which at 192lbs puts me around 285 or so.  Is this correct?  Or is it one half my body weight?  Just want to make sure I’m doing this as rx’d

Linda royally messed me up.

285, 185, 135
I did good until round 6.

6,5,4,3,2,1
225, 185, 135

I don’t think my back recovered from the DL’s from last week.

42 min. Very disappointed but gives me a goal.

I have had a sharp pain in my chest for several days anytime I push or pull on anything with my arms so I worked on my running today.

30 minute run
4x hill sprints

Unduped - 12 August 2009 06:24 AM

Ok, just a quick question for For the dead lifts, I am reading it 1 and a half times my body weight which at 192lbs puts me around 285 or so.  Is this correct?  Or is it one half my body weight?  Just want to make sure I’m doing this as rx’d

1.5 times body weight for Deadlifts

Body weight (or close) for bench

.75% body weight for cleans. 

Have fun boys and girls.  The 10 round is fresh and frisky.  The 9 round is settling in.  8-6 are officially the “rounds of self hatred” and “I could be sitting on the couch”.  Press on!

TexasPatrick - 12 August 2009 06:55 AM

Have fun boys and girls.  The 10 round is fresh and frisky.  The 9 round is settling in.  8-6 are officially the “rounds of self hatred” and “I could be sitting on the couch”.  Press on!

Linda is my absolute worst WOD… last time I scaled it and it was still 35 minutes of suck.  Don’t envy you guys at all.

Warm-Up
Run 400m

2 Skin the Cats
15 x KB Swing, 1.5Pd
10 x GHSU
10 x Back Ext

Handstand Practice

CFS Lvl 2 WOD 090812 - 500m Row Repeats
4 Rounds:
500m Row
Rest 2:00
Total your 4 row times for score.
1:28.5, 1:30.5, 1:34.7, 1:35.7 = 6:09

Cool-Down
Stretches

I’m not quite sure on all those splits, but the total is right.  I can’t find my records for when we did this previously, but I think I was able to keep all the rows under 1:34 last time… although I know I didn’t go as hard on the first two rounds back then, so I think my total is lower today.  Fun stuff.

Have fun with Linda!
 

Missed WOD = Vacation.

WOD Pack:  “Linda” - Scale Weight or Reduce Sets

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 080906.

Scaled to 10-8-6-4-2
DL: 165
BP: 145
Clean: 105
Body weight: 150
Time: 09:05

Scaled this massively since I’d been on vacation and missed 9 WODs. Not bad, could’ve done more.

Set new Press PR: 145#

LINDA

DEADLIFT 225
BENCH 155
CLEAN 135

TIME 32.23

i need some help. no matter how hard i try i cant go all the way down with the cleans is there a way that i can train my body to do that? i had ACL reconstruction and i think i still have that fear of screwing it up again.

Ok, that did not go well.

Changed my approach in the 10 round.  Went to 10, 8, 6, 4, 2 and not 10-1

DLs @ 220 (approx body weight)
BP @ 176
Cleans @  110

Found out I had bitten off way more than I could chew.  Slipped to the evens in the middle of the 10 round.  Had one bar and the transisitons were tough.  Round 1 took amost 7 min.  Even having written down the weights - I messed up.  Kept trying to bench with 132 - maybe my mind was trying to help me out.  Then had to stop throw on the rest of weight and start over. 

I would like to try this with at least 2 bars and more plates. 

total time was 23:07

CFO 6AM class.  Interesting to note that they are no longer following the main site WOD, and instead seem to be doing a heavy strength work followed by a quick metcon.

Held a handstand for 20 seconds in warmup.  Progress.

WOD: SP 3-3-3-3-3
95-105-115-120(F on 3rd)-120(F on 3rd)

Finisher
3 RFT
15 PP 115# (modified 75#-right weight for me today)
30 Box Jumps 22”

8:15

Vacation so running behind posting times.

5-8 Fight gone bad. First time so did puppy scale: 267 total reps.
6-8 row burpee run as RXed 22.07 minutes.
7-8 pull ups and towell pull ups pack level. 11.30 minutes.
9-8 deadlift 5x5 90-100-105-105-100 KG’s. Then did 3x5 push press 40 kg as cash out.
10-8 Tabata something else as RXed total 386 reps.
11/8 4x400 meter run, pack: 1.48-1.36-1.41-1.47.

Looking forward to Linda tomorrow. Gonna be gruesome. Also the owner of the gym i go to wanted to try a Xfit workout with me tomorrow. Gna Gna Gna. See how he likes Linda…....Or should i set up Fight gone Bad…......hmmmmmmmmmmmmmmmmmm