Talk To Linda...

Had a look through the 'girls' today, Linda seemed very appropriate..

Linda (AKA '3 bars of death')

10-9-8-7-6-5-4-3-2-1

Crossfit.com requires;
Deadlift @ 1 1/2 Body Weight
Bench Press @ Body Weight
Clean @ 3/4 Body Weight

For time.

We scaled this and did not record time as we do not have enough equipment to switch exercises solo so we had 1 person on Linda and 2 people co-ordinating weights/bars, this meant we had to call on our housemate Gary to help out... Which also meant he got beasted by Linda as well.

So what we did:

10-9-8-7-6-5-4-3-2-1


Deadlift @ Body Weight
Bench Press 3/4 Body Weight
Clean @ 3/4 Body Weight

Simon: 97kg BW, 73kg 3/4 BW - Last rep fail on Bench Press, so annoyed with this!
Josh: 85kg BW, 64kg 3/4 BW

Gary was a Crossfit metcon virgin... we used Linda to break him in and scaled it again as he was not familiar with cleans but beasted him round, he won't get it this easy next time ;)


Deadlift @ 3/4 Body Weight
Bench Press @ 1/2 Body Weight
Clean @ 1/2 Body Weight

Gary: 80kg BW, 60kg 3/4 BW, 40kg 1/2 BW

And for afters;

Continuation of Mobility WOD

4 min mobilisation each hip

Simon: This one was pretty stiff for me! Interesting to see how it is when it's revisited
Josh: Quite good mobilisation
Gary: Participated


Talk to me.

Todays and the day before yesterdays..

Ran out of time the day before yesterday, had a date with Tron: Legacy at the Imax, I will say no more.

So for 10/1/11 we did:

'Fran'

21-15-9

Thruster 95lb
Pullups

Subbed Thruster for Push Press at 40kg plus bar (about 10kg)

Simon:
21 - 11 Jumping Pullups, 15 - 15 Jumping Pullups, 9 - 9 Jumping Pullups
Time -  6:24 mins

Josh:
Time - 6:43 mins


Today's Play:

Deadlift 60kg plus bar (about 10kg) - 10
Clapping Pressups - 10
Situps - 25
Dips - 5
4 Rounds

Straight back into the Mobility WOD

4 Minutes each foot mobilizing calves.

Simon: Fairly tight, couldn't mobilize completley, identified as goat
Josh: Felt better than previous two WODs, identified bottom of squat goat
Gary: First day of Mobility WOD

Peace out

The next day

Had a really good deep sleep last night so decided today was the day I learnt to skip.

So went for Crossfit.com's WOD

Weighted Pullup

1-1-1-1-1-1-1

Josh: 20kg, 21.25kg, 22.5kg, 23.75kg, 24.25kg, 24.75kg, 25.25kg + 87kg Body Weight
Simon: 20kg, 21.25kg, 22.5kg, 23.75kg, 23.75kg, 24.25kg, 24.75kg(fail) + 96kg Body Weight

After this beasting Mobility WOD following on from yesterday;

4 Mins each side 'couch stretch'

Found left leg to be less flexible than right, nice and flexible now they've been opened out, no problem reaching bottom of a body weight squat keeping true form.