Posts Tagged ‘Body weight’

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Used inflatable weights to make it look like more!

The CrossFit workout of the day (WOD) called Linda.  A perfect torture of Olympic lifting and speed.   It’s a declining repetition workout of deadlift, bench and cleans (10 reps each down to 1, until 55 per lift are done).

I was leery of this one since my last “Linda” in May of 2010.  A day and half before a 5 mile race (Boystown), I made the classic mistake of:
*doing this on my own at the Y – time was available on Saturday afternoon
*too much load (175 lb deadlift, 145 bench, 95 clean)
*too long (over 40 minutes)
*too close to high stress event (36 hours).

The result? Nice hamstring pull at mile 4 and blowing up a 37 minute 5 miler int a 40 minute run.

Today a t Crossfit Lincoln, expert coach Phil reduced the load to 145lb deadlift (90% body weight), 35lb db or 70 total bench (42%) and 35lb / 20lb cleans (42 to 25%).  Time: 15 minutes 8 seconds.  And no race plans for this weekend!

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