Thursday 071011
“Linda”
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.
“Linda”
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.
BW: 215
I did Deadlift of 95 lbs. for 10-9-8-4-3-2-1 but only 50 lbs. for 7-6-5 (I could not get my ass off the floor with 95 lbs. on those lifts)
Bench press of 115 lbs. for 10-9-8-7-6-5-4-3-2-1
Clean of 50 lbs. for 10-9-8 then just 30 lbs. for 7-6-5-4-3-2-1
Time: 34:05
My shoulder seems to be hurt. I am sure my back will have me paralyzed tomorrow morning. I have been watching all the instructional videos to make sure I am using proper form on lifts. I am scared of all these lifts that put stress on my back because I have pretty significant scoliosis. We will see how it goes. My usual rule has been not to lift anything over 40 lbs. off the floor. It is hard for me to imagine ever lifting anything over 100 lbs. off the floor even though I seem to be getting close to that.
Right now I don’t like “Linda” very much.
30 pushups (10 “regular”, 20 modified)
Row 1k
20 pushups (10 “regular”, 10 modified)
Row 1k
10 pushups (all regular)
Time – 17:58
Hang in there ERVI Boy. Trust me and read some areas in CrossFit Journal dealing with squats and deadlifts. They can actually help knees; backs etcetera if the exercises are performed properly with correct lumbar curvature and kyphosis (especially this with deads) and lordosis are avoided. Just do not go too heavy to fast. The more you build your core muscles with CrossFit the better support it will provide for you scoliosis. Nonetheless, your due diligence impresses me. Trust me we all hurt if we push “LINDA” to her limit. You will successfully date all the Benchmark Girls soon!
Thursday 071011
CFWU x 1
1000meter Row @ 4:04 warm-up before Linda I have to for her so I don’t burst too soon.
CFWU x 1
“Linda” had to be modified not enough equipment/bars/weight in the OkieDB basement gym). I sure did miss not being at the AWESOME CrossFit Jenks (FIT) facility today, it is so much better.
BW 171lbs
“MODIFIED LINDA”
Deadlift: 1 1/2 body weight (used 225lbs for 10-9-8-7-6-5-4-3-2-1 reps of the triplet)
Bench press: body weight(used 40lb dumbbell bench presses (80lbs total) for 20-19-18-17-16-15-14-13-12-11 reps of the triplet)
Clean: 3/4 body weight (used 115lbs on a curl bar (still did standard cleans) for 10-9-8-7-6-5-4-3-2-1 reps of the triplet)
TIME = 26:47
Not sure about the bench comparison i.e. less weight double the reps. Feel faster at 185lb standard benches. So many reps take awhile, but it was a great burn.
BW: 166.5 with shoes, shorts, and shirt
Did “Linda” as if my body weight was 180 to 185.
Deadlift- 275
Bench- 185
Squat Clean- 135
Did all deadlifts and bench presses unbroken.
Time: 26:33
Great job Mark! The first time I did “Linda”, I couldn’t walk for about 3 days. OkieDB said it right on about CrossFit. Since I have been CrossFitting I have not had any injuries and my flexibility has increased tremendously.
“Linda” Modified
bw: 124
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 125
Bench press: 65
Clean: 48
Time: 29:13
My first time to do “Linda”… I was pleased with my performance although I could use some serious work on my cleans.