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The "LINDA" Challenge Workout

results can happen in 7 weeks. Mine were a 180…

The Linda Workout
10 rounds … each round goes 10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlift
Bench press
Clean

25min cap

CrossFit has standard workouts named after women or men who served in law enforcement/military as a memorial to their service. This particular workout is pretty tough, even scaled down. (http://www.crossfit.com/cf-info/faq.html#WOD0)

Women's weight scales
W1 - 155/85/75
W2 - 135/70/60
W3 - 115/55/45

My Preliminary on Sat. 31 Oct: W2 - big fat DNF. I lacked the strength/skills to do the deadlifts in spite of the fact that the benches and cleans were manageable. Coach pulled me out at round 8. I’m glad he did because I was hurting myself.

But I trained and trained … worked on skills … worked on them some more … and then

My final results (today 12/4) - W2 @ 24:20

I was SLOW, but I FINISHED! I FINISHED!!!

Bench felt good. Deadlift was a struggle, but (according to Matt) my cleans looked more like power cleans with a front squat towards the end. Coulda, woulda, shoulda pushed harder but I'll exnay the excuses ... I survived! I need to learn how to toughen up mentally and just keep moving … I stared at the bar too much and I didn’t work efficiently … great lessons. I'll definitely use this experience to learn and improve.

Matt & Anjali (and the other voices I heard) pushed my slow, yellow a** all the way and I am grateful

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Tue 1 Dec WOD: Sneaky!

this was one sneaky workout!

Pushups: 10-18-11

Tony was kind enough to spot/count - 1st round strict, last 2 rounds on knees. will keep them strict going
forward so that i get them right ... I struggled and my form was less than stellar

MetCon 5 rounds @ 8:27

- 10 Pull ups (Pink)

- 10 Overhead squat (50#)

although it looked easy, it was one of the workouts that snuck up on you around round 3-4 ... i was unbroken
the first round ... then 5's ... then 3's ... then i collapsed and began to cry. But what else is new?!

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Modified is Okay?

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150 KB Swings is Easy

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Monday 30 Nov: WOD back after Thanksgiving Weekend

today wasn't easy. It's one of my favorite workouts as
I'm really learning to love oly weightlifting, but it sneaks up on you no matter how much you like it. HPC's
are one of the new lifts I'm really beginning to like and get a little proficiency in.

Strength: Snatch @ 65-85-95-105(f)

Spent time working on form and efficiency. Ran out of time to attempt 105# a second time, but practice will
get me there.

Metabolic Conditioning: 21-15-9 reps @ 5:40
- Hang power clean @ 65
- Push press/jerk @ 65

I went slightly heavier than the RX'd 50% of Clean and jerk max (my PR is 125# so far) but it felt good to
push myself to failure. Truthfully, I could have made the sub 5:00 goal, but I made the mistake of breaking
during the 2nd round and dropping the bar to rest too much . . . instead of resting while holding at the
top, I wasted time dropping the bar, cleaning it up, and then finishing the push presses . . . and then I
stared at the bar a lot too. It easily added a minute I didn't need to add. Ironically, I was killing the
first round and fought well through the last . . . I just didn't keep up a steady pace through the 2nd.

Ran 5k to the box and part way home . . . it was dark and it's Chicago . . . plus I run really slow!!! ;)

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Bench Press & AMRAP

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Elizabeth

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Black Friday

CFSB WOD - 11.27.09

       

Click here to download:

Black_Friday.zip (1539 KB)

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Den bästa uppvärmningen för Crossfit

Ligger hemma med influensa. Kan bara drömma mig bort till ett riktigt bra pass. Det jag tänker på är hur viktigt det är för mig att få en bra start. En bra uppvärmning innan jag går igång. För mig innebär det att ha hyggligt gott om tid så jag hinner med:

• Väcka kroppen och få den varm. Jag försöker variera mig mellan löpning, rodd och hopprep. Minst sex minuter så att kapilärerna hinner öppna upp sig och ta emot friskt syre.
• Rörlighetsövningar för att få lederna att komma igång. Tänja ut hela kroppen för att få den klar. Liknar Greg Amundsens övningar som finns i klippet nedan.
• Lätt styrka, eller BRAK. Jag brukar göra armhävningar, push-ups med hopp, rullande sit-ups och rygg- samt benböj. 

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Thanksgiving Gone Bad

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