Scaled weights and reps for Linda, our first date.

Went with BW x .75 for DL, .5 for bench, .25 for cleans (they are new for me).  In round 2, cut the DL weight back to .5 bw (back started to tighten).

So weights were:
Rnd 1 - 205/135/70 x 10
Rnd 2 - (205 x 3, 135 x 5)/135/70 x 8
Rnd 3 - 135/135/70 x 6
Rnd 4 - 135/135/70 x 4
Rnd 5 - 135/135/70 x 3
Rnd 6 - 135/135/70 x 2
Rnd 7 - 135/135/70 x 1

Total time: 16:40

Bench has always been a weak spot for me, and I really struggled with them.  Feel like I should have left more on the bar for deads.  Will know better next time.

“Linda”

Much procrastination this morning. Read the posts from 2007 about scaling etc.
Decided to scale using body weight
BW = 145lb   80% = 120lb

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

Deadlift: 1 1/2 body weight 175lb
Bench press: body weight   120lb
Clean: 3/4 body weight       92lb (32 lb ‘ladies bar’)

Time: 28:32

I now understand why I see bodies on the ground after a good WOD

below parallel = hip crease below knee . . . also known as the gentlemen’s C of squatting.  I.e. you pass, but this should be for your max effort, gonna die standing up squats.

Practice going lower though if you can.  At some weight a clean will staple you to the floor. Best have something in the tank to get out of the hole . . .

I like to go really low on my squat warmups and earlier light sets.  After that it’s get it done, but work on full range of motion.

Thanks TP, I defenitely should have gone lighter and deeper. My damn ego keeps getting in the way. Also very good posts Ramona Soldier. Thanks guys.

sophiep - 12 August 2009 09:46 AM

Linda
10-9-8-7-6-5-4-3-2-1-
Scaled to:
Deadlift BW 55kg
Bench Press 1/2 BW 27.5Kg
Clean 1/2 BW 27kg

23:09

1st time with this particular lady, and she is tough!

Hey Guys,some impressive reults out there, which makes me think did I go too light?I always struggle to decide in wod’s like this should I go heavier and take longer or should I aim to finish in 20-30 mins.

Warm Up: Deadlift - 95 lbs - 7 reps, 135 - 4 reps, 165- 2 reps

DL: 185, 195, 205, (felt good, bumped it up 15 pounds) 220, 235

I haven’t DL’d in awhile (strained back twice already in past 3 months, so trying to go easy. I’m still afraid to go heavier, but I felt like I could have hit at least 245.  I have to admit, though, that I used strap and a belt (just in case back flares up again).

Cash out: 1 legged Calf Raises, each side, 3 x 20 with 25 lb DB, and Row 2000m for time (8:32).

TexasPatrick - 12 August 2009 08:53 AM

subdriver96 - 12 August 2009 08:36 AM

peteacher3 - 12 August 2009 08:02 AM

Bench press sub push ups at a 3/1 ratio “one bar at home”
What do the experts think?

Far from an expert, and I agree with Radiosound’s sentiments here about solo BP, could be embarassing at the least, dangerous at the worst.

However, I’ve read somewhere (don’t ask me where) that a full ROM (chest to floor) pushup is approximately 75% BW. So, I think a 3:1 sub for BW is a little high. My 2 cts.

I’ve done a 3-1 sub before.  It’s not great, not bad either.

I am going to do 2/1 ratio for the push ups “no pig head”
Looking at the post I will drop weight in Deadlift and Clean “I can always increase this next time”

Thanks to all for tips and tidbits. This forum rocks

sophiep - 12 August 2009 10:10 AM

sophiep - 12 August 2009 09:46 AM

Linda
10-9-8-7-6-5-4-3-2-1-
Scaled to:
Deadlift BW 55kg
Bench Press 1/2 BW 27.5Kg
Clean 1/2 BW 27kg

23:09

1st time with this particular lady, and she is tough!

Hey Guys,some impressive reults out there, which makes me think did I go too light?I always struggle to decide in wod’s like this should I go heavier and take longer or should I aim to finish in 20-30 mins.

I think you did this right. GD said that the record as Rx’d is 20 minutes.  I think 30 is an upper limit that is aspirational.  But that’s just from knowing how this one works out.

TexasPatrick - 12 August 2009 10:33 AM

sophiep - 12 August 2009 10:10 AM

sophiep - 12 August 2009 09:46 AM

Linda
10-9-8-7-6-5-4-3-2-1-
Scaled to:
Deadlift BW 55kg
Bench Press 1/2 BW 27.5Kg
Clean 1/2 BW 27kg

23:09

1st time with this particular lady, and she is tough!

Hey Guys,some impressive reults out there, which makes me think did I go too light?I always struggle to decide in wod’s like this should I go heavier and take longer or should I aim to finish in 20-30 mins.

I think you did this right. GD said that the record as Rx’d is 20 minutes.  I think 30 is an upper limit that is aspirational.  But that’s just from knowing how this one works out.

Thanx TP, I’ll keep that in mind for the future.

800m runs

1 - 3:51
2 - 3:42
3 - 3:32
4 - Walk (did deadlifts in the morning and did not want to murder my legs)

Cashed out with a few hang power clean & jerks.

Linda - went for puppies because everyone’s comments made this one sound very challenging.
I was soaking wet by the second round and people started to look at me very strangely.

10-8-6-4-2
DL: 155#
BP: 95#
Cleans: 95# (my weakness was here but it meant using just 2 bars).
Probably could’ve gone heavier with DL and a little heavier with BP.

Time: 16:10

Also, ran 1 mile at 5.2mph = 11:33

Linda 10-1 with scaling - had two bars, so switched out on the dead/clean bar

bw=165

dead=165
bench=135
clean=85

30:18
dead and bench steady; clean really slows me down

The apartment were I am living this summer only has a smith machine so I end up using that for stuff like bench and squat.  Will having only bar and that bar being a smith machine hinder me from doing Linda?

Puppies:
10-8-6-4-2
45lbs
Deadlift, Bench Press, Clean

= 9:26

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
scaled weights
Deadlift: 205#
Bench press:125#
Clean:  95#
19:24

Cash out:
7 towel pull-ups, 3 ascents
L-sit pull up progression 5x

Maybe went to light on bench-never had to rack.  Cleans felt good too. When I was done I felt like a pile. My first scaling thought was 135# for bench and 105# for clean.  Maybe should have gone in the middle.  Hip soreness kept me from using 225# on dead lift.

Good workout today to get a better idea of max pull-ups and dips. My forearms were totally shot by the end; I actually reached grip failure on some of the DL’s and the final round of pull-ups.

After warmup:
DL
10 x 45
10 x 95
8 x 115
6 x 135
8 x 155
8 x 155
10 x 175 (overhand grip, had to re-grip nearly every rep after about 4-5)
5 x 175 (alternate grip)

Pull ups:
5
24 (damn near max)
16
12 (grip failed, was hoping for 16)

Dips:
5
5
16
15
15

Cashout with 30 minutes barefoot jogging. Ankle is returning to functional!

Strength testing coming up during the first week of September. Goals = 30 pullups, 40+ dips, 160+ BP.