Saturday, 28 Nov, 2009

Posted by Mandee on November 28, 2009   |   14 Comments


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.

Post time to comments.

How necessary is stretching?

Post thoughts to comments.

14 responses to “Saturday, 28 Nov, 2009”

  1. LeshaS says:

    CrossFit IS functional fitness as evidenced by the a.m. workout I did the day after Thanksgiving. I WAS NOT planning on a workout, since it was a rest day, but I did one out of necessity.

    Imagine two dogs, who were just being taken out for their morning “business”, and one getting out of her collar (long story). These dogs mind when they are on their own, but together, they are two “debils”. So, they take off running – away. Well, then imagine someone sprinting 800 m. in pink-plaid flannel pajamas up a hill, in pink cashmere socks (great after Christmas buy). Did I mention it was also the COLDEST day this fall and that the person in the pink flannel pj’s was me? In another split-second decision, I had to take off on another 200 m. sprint, across the 18th fairway (which was covered with frost, sacrificing my socks) to find the little bitches in a sand trap, looking at me like “what took you so long?”.

    After harnessing them back up, I still had the strength and energy to beat the snot out of them. THAT is functional fitness. Thank you CrossFit.

    Oh, and today’s WOD:
    Rounds 10 – 9 – 8 (time ran out)
    DL: 205
    BP: 85
    CL:: 95

  2. Kerri says:

    10-9-8-then, time for yoga. Ran out of time.
    Probably could’ve gone up on the BP, but, considering it took us more than 30 minutes just for those first 3 rds, I’d say the # were just about appropriate.

  3. Robert Montgomery says:



  4. Aaron says:

    BP-145, dropped 10# for 4,3,2,1 reps

  5. Russell says:


    Pretended I weigh what Justin weighs

    DL- 260
    BP- 175
    PC- 135

  6. Justin says:

    DL 260
    BP 175
    Clean 135
    13s off PR, but I’m 10lbs heavier now, and I don’t think the festivities of the last few days have helped me out either.

  7. Jake Naumcheff says:

    DL 275
    BP 185
    Clean 140

    Felt the all the turkey and desserts coming back up towards the end of this one.
    Great job Justin!

  8. Patrick says:

    DL 235
    BP 155
    PC 125

    Tag team effort with Hudson. He’d do a round and I’d spot/count/change plates. Then we’d switch. He did each round unbroken, me… not so much. Interesting way to do this WOD. Work-break, work-break, work-break.

  9. Patrick says:

    Concerning the stretching article.
    Stretching before exercise is over-rated, but dogma. I can only imagine the parental revolt if a JV football team just took the field, ran a few plays, and started the game without 15 min of silly arm waving and rolling around on the ground.
    Warming up and moving through a full ROM is all that is really needed for most folks.
    Personally, I stretch for recovery, not for performance. If I neglect a post-WOD stretch (which I did today) recovery will suffer. Took me a while to figure this out.
    Yoga…well that’s a mental thing. I become a bit of an ass without some time on the mat.

  10. Daniel says:

    Started Rx, then hit muscle failure pretty quickly in the bench. I was down to single bench presses in the round of 8. In the round of 7, I went to 135# bench presses. Rx in the other 2 lifts.


    180# then 135#

  11. Robert S. says:

    First time doing “Linda”. I was actually surprised that I was able to do this one at Pagano Gym. There was only one other person in the weight room, so I hogged 3 bars for a while to get it done. DL really slowed me down.

    DL 230
    BP 155
    PC 115

  12. joe c says:

    225#DL 10,9 then 200# the rest
    145 bp
    115 clean.

  13. Karen says:

    Around 42:00. Just happy to finish this one!

    scaled on all weights:
    DL @195
    BP @ 100
    Cleans @ 85

    Tried heavier DL but form broke so stayed with lower weight. Cleans maybe could have been heavier, but it was probably a good weight to keep my back in good shape.

  14. Larry Lowe says:

    Brutal workout. Thanks to Patrick and Justin for hanging around to count and encourage.

    DL 275#
    BP 165# (scaled)
    Clean 135#