warm up
800m run
3rnds of:
burpee box jumps x10
kte x10
back extensions x10
pull ups x10
workout
10-9-8-7-6-5-4-3-2-1 for time of:
deadlift @ 1.5x bodyweight
bench @ bodyweight
squat cleans @ .75x bodyweight
(10 deadlifts, 10 bench press, 10 cleans then 9 of each and so on)
800m run
3rnds of:
burpee box jumps x10
kte x10
back extensions x10
pull ups x10
workout
10-9-8-7-6-5-4-3-2-1 for time of:
deadlift @ 1.5x bodyweight
bench @ bodyweight
squat cleans @ .75x bodyweight
(10 deadlifts, 10 bench press, 10 cleans then 9 of each and so on)
turbo j and russ post-linda
name / bodywt
ReplyDeletedl-bench-sc
steve c. / 205
275-rx-135
27:52
jessie k. / 147
135-45-65
28:05
lux / 165
rx
24:21
jon / 150
rx
37:58
kyle k. / 175
'nancy' rx
13:48
caleb / 160
245(rx+5) 165(rx+5) 125(rx+5)
23:50
dr j / 180
rx
21:17
cav / 163
185-rx-105
26:29
angela / 170
135-75-45
22:09
lorena / 128
115-55-45
31:17
josh k. / 165
185sdlhp-135-75
42:38
turbo j / 155
rx
16:37
russ / 160
245(rx+5) 155(rx-5) 120(rx)
18:56
great job to everyone, especially for those who tackled linda for their first time. for most, linda whooped your asses and slapped your momma but, shake it off, dust yourselves and get back up. this is one of the most humbling workouts in existence. to find the motivation and drive to even attempt let alone complete it, speaks volumes.
due to limited equipment i.e. 2.5 and 5 pound plates, caleb and i had to modify the workout to even things out a bit. caleb took it a step further and increased his loads by 5 pounds each. way to step up and take one for the team.
Rob in Ger.
ReplyDeleteOkay Russ and Co. You guys killed me! I hated this one. However, I stuck it out...
Rob/214
rx'd everything
322#-220#-165# for a time of 55:00 min. It took for ever. Yes Sir! I am very Humbled to have survived this one...
great job, rob. way to stick it. i'm sure you felt like me after the 10-rep set and thought "there's no way in hell i'll be able to finish this..." but then you realize that thought alone is your brain mind-fucking you. so what do we do at that point? we take that thought, engulf it and shove it inside a box, take that box and bury it 6' deep, move forward and don't look back.
ReplyDeletefor many, we quickly realize that,
A) we can do the workout at the prescribed loads, but in order to have a 'decent' or faster time, we'll scale it to a lighter load;
B) we'll come up with an excuse to not even attempt to do the workout, or if we do, find a reason to not finish.
both above scenarios are not welcome here. both are not welcome through our doors. i won't tolerate it, nor will anyone else tolerate me succumbing to my own fears and doubt.
if we can do a workout as prescribed, and the workout elicits a certain metabolic system & effect, then perform the workout as prescribed. who gives a shit how long it will take you? if you care about how long it will take you to finish and the thought of having a slow time on the our scoreboard makes you feel like a puss, then you my friend are worried about how others perceive you and that is a shame. because if this is your mindset during a workout and in the gym, then this is your mindset in life outside the gym - one whose insecure and cares about what others say, think and feel to the point where it prevents you from personal growth and greatness.
however, having said that, if you are not capable of peforming this workout as prescribed due to the fact that you don't have the strength to complete the set/round with the prescribed loads, then and only then do you scale down to a lighter weight. for example, if during this workout you realize that 1.5x your bodyweight on a deadlift is your 1RM, then you will obviously not perform the workout as prescribed. if you do attempt to do it as prescribed, then this workout will affect and demoralize your metabolic system in a different way than it was designed (phosphagenic vice glycolytic/oxidative). fran would be another example. if i were to take fran and increase the load from 95# to 135-165 range, then this will no be a metabolic conditioning workout nor will it destroy me the way it would at 95# and its safe to say that i won't get sub-3.
so what gives, you ask? how does one know whether to do a wod rx or to scale it down?
it all depends on the the idea, concept and system that particular workout was designed to affect.
in a nutshell, we have heavy, metcon, heavy/metcon, long distance, metcon/long distance, and every conceivable combination thereof. some others might call it power, strength, power endurance, strength endurance, endurance, etc. others call it phosphagenic, glycolytic, oxidative. in the end, its all the same shit...keep it simple, follow our guidance, trust in yourself and one another and enjoy the mother fucking ride...smile, laugh and make fun of yourself and each other from time to time and you'll soon realize that hey, life ain't so bad. quit being so damn serious and lighten up for once. after all, its just a workout.
Wow, how do I follow that post?
ReplyDeleteI did not do Linda today, I stuck with the Mass Gain article WOD routine, which was remarkably close to Linda. The last time I did Linda, it took me 47 min to do. I think I would smoke that time now, having been under the tutelage of Meghan and Chris. You guys rock the hizzy fo shizzy.
I didn't read today's post until after I completed my WOD, but it's ironic because I up'ed my numbers because I have felt that these WOD's aren't challenging me enough. Brainwaves.
25 FEB- Guy / 183 / Mass Gain WOD
80% Deadlift 3x3- 275# (increased from 255# just because)
75% Bench 5x5- 175# (increased from 160# just because)
75% Pullups from yesterday's max reps- 3 rounds of 19
Added 5 min double under work
Added 20 strict AbMats between all sets.
Kisses Bitches!
Guy
"Just because" is good enough reasoning for me! It's a few hrs later now. I still feel Linda f*cking with me. But it was a GOOD day! Thanx for the motivation!!!
ReplyDeletebeautiful sentiments...fucking right on!!!
ReplyDelete